Val Hannahs MS, RD, LD

🤫 Want to know the secret sauce to building long lasting snacks that help get athletes through their day?

With all the information and misinformation out there my players and parents often feel confused.

It’s all about how you are pairing things and for what type of snack.

Athletes have different types of snacks they will want to build.

🎯 It all depends on what their individual goals are and how much time before activity.

To keep them fueled through their day and keep up with energy needs the secret sauce is protein & carb, bonus if you can wiggle in healthy fat.

🏠 Try some of these first row options for after class when eating at home.

🎒 Toss the second row options in the back pack for in between or after class options.

⏰ These should be spaced > 1 hour before activity since they are higher protein and fiber.


What’s your favorite protein and carb pairing?

Make sure to hit save, like and Follow for more tips on fueling your hockey athlete

A snack post practice will not ruin lunch or dinner…. or second dinner. Why? Most athletes are underfueling.

💬Practice ends and the first text or thing out of the players mouths is, I’m starving, what’s for dinner? It’s another 30-45 minutes before you even get home and then when you eat depends on if dinner is even made yet.🍽️

Young players are using way more energy than most adults:
🌱 #1 Physically Growing- peak height velocity hits for boys around 14 and girls around 12, and ya’ll it takes a massive amount of energy to grow.
School all day- it takes energy to think
🏒🥍🥎⚾️Multiple Sports
🏋️🏃‍♀️Extra conditioning sessions
Just being active humans

Most athletes aren’t eating enough in a day to fully support all they do.

😎Grabbing something rich in carbohydrate, protein, fluid and with some sodium to quickly kick off the refuel, repair and rehydration, is just smart.

🥛 Chocolate milk, has all of these and the perfect ratio of 3:1 carbs to protein that athletes need to repair. I recommend about 16 ounces post training.

▶️ Your athlete doesn’t like chocolate milk or can’t do dairy, message me for a resource on other options.

So you haven’t heard of a performance plate? 🍽️ Fueling for camps and tournaments has been an issue?

Athletes activity changes all through the season and into the off season.
🥅 💪 Then tack on their goals to increase strength and speed and your hope to keep them

📝Then make sure you save this.

We’ll be breaking down components of each plate in the days ahead.
Make sure to follow me for more ways you can make sure your athlete is properly fueled. 👍🏼

1 Thing all athletes should be doing to meet their energy needs and fuel their day… EAT BREAKFAST. 🧇 🍳 🍇🍎 🥞

☑️It stokes the fire for the day
☑️Provides energy to brain helping athletes be alert and more focused (100-130g carb in a day just for the 🧠)
☑️Start the fueling early so athletes have a chance of meeting their carb, protein and fat needs for the day.

Almost 75% of energy needed for the average person is used by late afternoon and that is for people who aren’t athletes and aren’t growing.

🤨For athletes who want to be 110% at practice at the end of the day breakfast is a no brainer.

Pro Tip: Pairing a few fists worth of carb, a palm’s worth of protein and a fist of fruit, is a great way to start the day. (That’s their fist, not your parents)👊🏻

Remember if they aren’t big on breakfast start small- check out part 1 of this series.

Not sure if your athlete is fueling well enough? Message me and let’s chat.

My dad, my coach, my friend, my coworker, my example of dedication to family, died yesterday. Much to soon for me, but in Gods plan for him. I am running out of words so I’ll leave this

“We know that ALL things work for good for those who love God,* who are called according to his purpose.” Romans 8:28

We are all called, find your purpose.

All athletes have someone who makes a significant impact on them.

As an athlete and coach, I know who’s has made the biggest impact in sport for me.
My forever coach… my dad.

He is still making that impact, even while fighting cancer he makes an effort to come out to see all the grandkids in action and support them no matter what they are doing.

Who has made an impact on you as an athlete or as a person?

Make sure you let them know how much it means. I value everyone that has ever supported me in my athletic endeavors it means the world when you see them standing there cheering you on.

I strive to do the same in all my coaching especially nutrition, because it impacts not only athletics, but life.

I’ve beat myself up over the past. From relationships, workouts, work performance to food choices. What if or if I’d only.

Right, If I’d only worked harder and had more will power I’d be at my goal.

Drop me a ❤️ below if this resonates with you.

No more guilt.

We often have habits that help us take the easier road and not to cause any uncomfortableness or inconvenience for ourselves. So if you wanna stay where you are, then you are on the right track.

Getting from point A to point B doesn’t come with out putting in the work.

Over the years I learned that the present is a gift to capitalize on my past mistakes.

It doesn’t come easy and takes time.

Making small changes that are positive and easy to implement ultimately get me to my next goal.

I tend to set my expectations of myself too high and inevitably failure occurs.

Yes we learn from failure but setting myself up for attainable success I can work towards is what will actually get me to my goals.

What can you be better than yesterday on for your goals, drop it below 👇

Do you have tan lines?

My husband was making fun of my tri tan.

Even lathered the amount of time training outside leads to some amazing 🤩 tans lines 😆
But the only way to maintain the training plan is to fuel well.

A banana,some ☕️ and 💦 turned my short run into a 5 mile pace with a lot of effort.

So if you ask a sports RD, to fuel or not to fuel, get in something, especially when it’s over an hour or you want to turn up the intensity.

Swipe right for one of my fav post fuel breakfasts.

What’s been your best surprise workout?

🤔 what kind of fueling is right for you, let’s chat.

2021 Conference Presenting be like business on top & ready for training on bottom.

Privilege to present to an amazing group of professionals on how they can implement nutrition guidelines and MAKE an IMPACT.

I studied to be an RD because I myself had a life changing experience with food.

We all have a relationship with food. It’s a relationship, one we have to work on to be a healthy one...

What I learned as a 16 year old athlete was my emotions didn’t need to be tied up in my food. My relationship with food was more about healing my relationship with myself and changing how I viewed food.

I was worthy of making the team. Comparing myself to others wasn’t worth my time. I was ENOUGH for me and the one that made me.

Food was no longer a struggle and a constant guilt trip but fuel for my body to work at its peak in life and in athletics. I could enjoy meals with family and friends without worry of gaining weight.

If you want to start having a healthier approach to your nutrition, start by looking in the mirror and heal your relationship with you first, it will make the nutrition changes much easier to implement.

As an RD, I don’t feed bu****it to clients. I filter the bu****it of diet culture so you can attain that healthier view on food and actually live and enjoy that life.
Give me a ❤️ if this resonates.
What do you want your relationship to be?

****it

It’s been known to overwhelm me.
I get anxiety, from thinking too far into the future about everything I need to do.

It creeps up, with one issue then another then my husbands schedule and the kids stuff.

Once, just knowing I still needed to make the grocery list and order it at the end of a chaotic day had me in tears.

It was one more thing, that I had to do. I put way too high of expectations on myself at times and I am my own worst critic. Hell, we ALL are@our own worst critics.

Anxiety is a beast, it come to each of us in different ways and on different levels.

Anxiety is also a type of energy and when it’s trapped inside us it becomes toxic.

Taking action on your anxiety releases that energy.

What’s one small action that that can be taken to address your worry? Even something as small as making a list of all the things you need to do can be action.

You have to identify the action and do it.

❓Does sitting there thinking about your problem fix it? No frickin way it just builds more anxiety.

Have you gone into a negative spiral about your weight or appearance? Thinking nothing works, why even care? Negativity gives way to negativity.

If your health, weight or performance is something your worry about and overthink and gives you anxiety, stop thinking and start doing. ✍️ that DOWN.

If you don’t start taking action, you will be exactly where you are or worse.

My first action is always prayer, then I list one thing I can accomplish in a day that will help me with what I am anxious about.

What’s one thing that gives you anxiety?

Want help figuring out how you can start taking action and relive your anxiety about your health, weight or performance, DM me today.

How will you do that with kids?

Are you sure you can handle all that?
How will you afford to it?

How many times have you confided in a friend or family member about something new you want to do and been bombarded with ALL the questions...

Why do we let other people’s limitations and fears get in our heads?

You think, maybe they are just looking out for me. BUT are they?

Sometimes other people project on us their fears because they know they couldn’t do it themselves or do not know how to do it and figure the same is true for you.

We all have choices to make. Some aren’t easy. Most involve a challenge and pushing us out of what we are content with.

Your goal of getting healthy, running a marathon, finishing an Ironman, becoming a parent, fitting into that pair of jeans, getting that job or buying that house. Those are your dreams and when we choose to make them happen, NO ONE CAN STOP US.

Don’t let them override you anymore.

What goal are dream are you trying to achieve?

📌Finding it hard to fuel your training? Life is busy with work, family, training and everything else?

Not getting the training results you hoped for? Feeling tired ALL the time and like you have no energy before or after workout?

Yep, been there. S**t gets real when you are the schedule keeper of your household or things are just plain nuts. We all have those moments and I've had them as well.

💡BUT, you know the one thing that has saved me?

Planning... Meal Planning that is. No I'm not talking about meal prep- although that can be a helpful piece.

📝I'm talking about the before, the sitting down, pencil and paper and planning that s**t out. It's annoying at first, but once you learn the ropes...it is EVERYTHING.

Everything to ensure you are fueling well for exercise and training as well as fueling your family with foods that will provide a balance of vitamins, minerals and antioxidants to keep them healthy as well as energy to keep them going and growing.

Swipe right for some tips on what you need to do to make meal planning simple.
KEEP IT SIMPLE

Keep swiping for some staples every athlete should have on hand.

Fill your Freezer & Pad the Pantry
You will never have an excuse to not have a good meal on the table.
Make room for foods you enjoy and don't ever feel guilty- plan them in.

🏃🏻‍♀️ 🏊🏻‍♀️ 🚴🏼 Long training sessions? Don't forget to plan your sports nutrition.

If you struggle with meal planning, drop me a DM, I can help with that.

Many soggy pace miles alone, no stroller, no dog, no kids on bikes, just me.

Proper refuel, Mother’s Day homemade brunch.

Protein ✅
Plenty of carbs-
Whole grains ✅
Fruit ✅
Veg ✅

Plenty of Mario Cart

Mother’s Day isn’t Mother’s Day with out them.

Drop below with how you celebrated today.

For all the moms, step- moms, grandmas, aunts, fur baby moms, moms to be and want to be. Stay positive through it all. Keep striding, keep fueling.

Ever find yourself sick within a few days after a race or hard training?

COVID isn't the only thing threatening an athletes immune system.

💥Longer training sessions, races, runs etc. that are longer than 90 minutes temporarily weaken the immune system.

Elevated cortisol levels from exercise lower immune function for up to about 72 hours, especially after extremely long sessions, very high intensity or extreme effort.

✔️This is why rest, recovery and refueling are essential for training and racing.

1️⃣Make sure to have good training plan to ensure you aren't overtraining.

2️⃣Reduce the stress response by eating before and during training if 90 minutes or longer.

3️⃣Eating a variety of foods especially...

Foods high in polyphenols like dates, raisins and bananas these help reduce inflammatory and stress indicators.

▪️High Vitamin C & E Foods Antioxidants - can help support the immune system.

▪️Zinc an essential mineral for certain immune cell production.

▪️Carotenoids- more antioxidants that are converted to Vitamin A which helps regulate immune function.

▪️Omega-3 Fatty Acids- these babies are known to suppress inflammation and keep immune systems in check.

👇🏻Drop below if you've ever experienced getting sick after a big race or event.
💥Comment with one food you'll add to help support your immune system.

Still not sure how to balance it all, DM me, lets chat.
cycle

Write it down. Remember it. Sometimes it’s easier said than done.

Sometimes it’s just easier to be fearful. But what do you gain from that?

Anxiety, stress, loss of sleep.

I challenge you to find one positive in your fear and go with it.

Focus on the positive, choose joy. You do have a choice.

Afraid of change? Keep standing still. Find one spark of positive in your fear and steal back your the happiness.
Become who you were made to be.

Sometimes dinner is at a kids baseball practice, picnic style with Italian subs on

We were surrounded by bags of 🥒 🥕 🫑 🫐 🍓 🍏 🍊 🥨 . Packing up was worth not wasting money on another meal out and my kids ate like beasts because it was something different.

And hell, I love a good sammie. Especially on some Kings Hawaiian.

Drop below your favorite sammie
What way your keeping from dropping more cash on on the go meals that leave you feeling blah?

Want more tips of planning to stay on track? Let’s chat, DM me today.

I kept telling myself the same lie. It’s what everything says to do.

I believed all the noise.

For a while I second guessed my knowledge, had imposter syndrome and didn’t trust what I knew was true.

I lost believing in me. Why?
Because the lenses I was looking through were blurred.

Simply upping my training and keeping calories the same would get me that physic I had hoped for. Less is more right?

Instead of focusing on my training, fueling my body like I knew how and letting my body do it’s job, I questioned it and suffered for it. I had an injury and actually gained weight.

Have you started to train for an event while being on a weight loss journey or trying to change your physique and thought the weight would just fall off or the muscle definition would magically appear?

Welp, you might see a bit of change but you won’t hit your goals and you’ll likely ruin the progress you had made.

Weight loss, changing your body composition and training all have different goals if you want to succeed at them. Know your goal.

What works for one may sabotage the other.

If PR’ing is your goal, focus on that and what it will take to meet that goal.

If your have weight or body comp goals too, get your nutrition in line with your training first. Take the focus off the others and you’ll find the results you want, then tweak in the off season to dial in further.

Today was the first 20 mile ride in a LONG time and it was frickin glorious!

Swipe right with my post meal refuel. Easy 70-75gram of carbs and 25-30 grams of protein.

What’s your goal? How are going to get there?

Confused on how to reach all your health and fitness goals? DM me, let’s chat 💬

Why do you exercise?

Don’t let your why be because of what you are eating.

It’s my time I get to pray and be alone. Me time.

As my kids get older it’s something I get to teach them and enjoy doing together.

It’s a positive example of taking care of my health so I can be there for others.

Exercise because it makes you strong.
Because it makes you happy and because it gives you energy.
You can’t out exercise a bad eating pattern... EVER.

If you are ready to get your eating patterns under control so you can enjoy your life and workouts, DM me.

So your vegan? No. Vegetarian? Nope.

This one, this one gets me the most of all the nutrition confusion out there.

People throw around terms and even make up their own because they heard something like that was in. Really?

Being plant based or plant forward doesn’t automatically mean you do not eat animal products. Nope, nope it doesn’t.

It’s science ya’ll and it’s nothing new. Year over year research pins Mediterranean style eating patterns (mostly plant based) as the number 1 diet for overall health and wellness. More than low carb, low fat, vegetarian, vegan, Atkins, keto, fasting... should I go on?

The focus of food is mainly from plants: so your fresh vegetables and fruits, nuts, seeds, oils, beans, legumes and whole grains. The rest is a balance of fish, poultry and eggs some cheese or yogurt during the week, red meats more monthly and limited added sugars.

Many plant based athletes have seen major benefits in performance, because plant based eating is often higher in carbs... which helps with proper fueling... muscles love some carb. Plants also come with higher fiber and at times higher healthy fats so take it slow if you are upping your plant game into your regular eating and training fuel. 💨 extra fiber and fat will slow digestion.

Timing, balance and slowly adding in more plant based foods is a great way to start.

Try adding in two veggies at your next meal or adding some beans to a meat dish like tacos but go heavier on the beans.

Wanting to improve your nutrition, message me about nutrition coaching today.

Those days when you just can’t stop snacking...

Yup, I’ve had that recently.

So many variables play a part especially if you are training and trying to manage weight.

I’ve been so hungry I’ve said who cares I need it, I’m training.

But how you fuel and refuel is key to getting the most out of training and Performance.

When I don’t fuel right, I feel it the next day, sluggish, or maybe not having enough of the right nutrients leaves me without enough glycogen stores (muscle fuel) to get through an intense workout.

I did this recently, wrong ratios of foods due to a busy day, not enough fuel the day prior and my workout suffered... wasted workout.
So I new I needed to get in some proper fuel post and be ready for the next day.

So don’t harp on it. It is are extra snacky, think about why that could be then look at your fueling, is it balanced?

Sometimes our body is telling us something when we are hungry, so listen to it.

No ones perfect, but knowing how to self evaluate and pivot around it is golden.

Not sure if you are@fueling right for your training/ workout demands to meet your goals? Let’s chat and stop guessing.

Why do you do what you do?

For me that’s easy, watching others learn that they can do new things, they can improve their performance and health and they can change their mindset.

It’s worth my investment of time when you get this back.

The gifts we have, we are given to share.

What’s your why?

I can’t lift weights 🏋🏽
I’ll look like a dude....🙄PLEASE

🤥 That’s a lie!
Most of the women I know who say this would have to be lifting a pretty progressive overload program or for a long time to get those kind of results.

If you want to prevent injury and are an endurance athlete...lift weights and have proper warm ups and cool down, most of all fuel your body right.

If you want to lose weight but are a cardio queen... cut back and add weight lifting to increase muscle mass. Fuel for weight loss. Yes you have eat.

The more muscle the more you increase that metabolic rate ( calories burnt at rest)

Want to change your body composition and be “toned” because you are at a proper weight but want some shape and want to be stronger. Lift weights and fuel to feed your muscles.

Stop being afraid of resistance training. Stop being afraid of fueling your body.

🤔 Not sure what you need to do to get the results you are wanting? Let’s chat 💬

How do you plan for the unplanned?

A client asked me this and while they were referring to situations around meal planning, it made me think 🤔

We all have situations in which people, schedules, and just 💩 gets in the way of what we planned or how we thought things would go.

It happens every damn day.

You sit down at work with a to do list and a random email takes your day in a whole new direction.

You planned for a day off for yourself and one of the kids get sick.

You have plans with friends and really need an evening out and everyone cancels.

You are training well and then you get an injury.

So how do we plan for the unplanned?

Much of it is in how you adjust your mindset.
You turn and pivot to the next best option and do not focus on the negative.

Not sure how to make that pivot? Wanting to be ready for any situation and not let it ruin what you had planned?

DM me and let’s chat 💬

What do you do when your plans fall apart?

I loathe the trainer.

I’ll bundle up in the freezing temps and ride, lobsta claws and all to avoid it🦞
Or go to a cycling class, but it just isn’t the same.

Not moving to any warmer climates anytime soon so here we are.

I’ve been avoiding it till today when the snow gave me no choice.

Hill work followed by sprints... and as much as I can’t stand it , it wasn’t that bad.

Caught up on a few podcasts and the best part of all no one bothered me... the entire hour.
The post ride brunch refuel tasted amazing as well.


Do you ever avoid doing things that you know you need to do or should be doing?

Riding on the trainer is hard to me, it’s weird, it’s boring, I like to be outside. That’s part of why I ride.

But avoiding something because it’s hard won’t help you move forward, it will only keep you where you are.

Drop a like below if there’s something you’ve been avoiding.

Drop a comment with how doing it could help you.

I want to fuel my rides and runs so I don’t bonk.
I want to hit a PR.
I want to be stronger.
I want to lose weight.
I want to feel better in my clothes.
I want a better relationship.
I want a better faith life.

I hear a lot of I wants ALL the time. But the second you ask what they are doing to work towards what they want your hit with excuse after excuse.


Wanting and wishing is great.

But doing it, taking action is what makes the difference in those attaining those goals and those not.

No one said it was easy.

So just a reminder, if you wanna see your life change for the better, you need to change your habits.

Not sure where to start, then let’s chat.

What’s one small habit you can change today to get you closer to your goals?

Can’t get out of that negative headspace?

Things keep spiraling and you can’t figure out why.

It’s cold and dark much of the morning and evening.

Kids seem to be getting to sleep later and maybe having more melt downs.

You stay up to decompress from the day, clean or even squeeze in a little more work.

Then your sleep is compromised and when that alarm sounds it’s snooze...snooze... snooze. Then your running late and cutting corners on the things that help you the most.

I see you. It’s time to refocus on what helps you the most.

For me:
Prayer/meditation
Journaling
Sleep exercise
Fueling my body right

And in that order , that’s my secret sauce.

What’s yours?