Amy Stephens Nutrition – Nutritionist in New York City's West Village

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Amy Stephens

MS, RDN, CDCES, CSSD

Licensed dietitian

specializing in sports nutrition

and eating disorders

Amy Stephens is a registered dietitian, certified specialist in sports nutrition, blogger, runner and food coach. She has over 20 years experience working with amateur and high-performing Olympic level athletes to achieve their sports performance goals using the latest science-backed approaches. Currently, Amy serves as team dietitian for Empire Elite Track Club, a high level group of athletes focused on making the US Olympic team. She coaches elite athletes on nutrition for optimal performance and recovery to maximize their personal success. She has traveled with her team to the Olympic trials in Eugene, OR as well as many other qualifying meets. There, Amy learned first-hand how to fuel high performing athletes for competition.

Amy also works as a collegiate dietitian for NYU Track and Field team which is located in New York City, New York. Amy meets with the team regularly to provide education on performance nutrition, meal plans, and race day nutrition.

Amy has experience working with athletes that struggle with proper fueling with a history of eating disorders, including RED-S. She works with her athletes to find holes in their current eating plans and creates easy-to-follow steps to improve their health and performance. Amy can work with you to create a nutrition plan to give you peak performance in any sport. Amy has worked with athletes focused on running, (marathon, track, ultra runners), pickleball, baseball, tennis and cycling. She is a runner herself and recently ran her first Boston qualifying (BQ) time in 2021.

Latest Blog Posts and Press

HOW TO USE GELS FOR ENDURANCE ATHLETES

January 9, 2025

Gels are a compact and convenient way to deliver easily digestible carbohydrates during endurance sports like running, cycling, swimming, or triathlons. They provide quick energy to fuel your performance and help you maintain steady energy levels throughout your activity. Here’s a breakdown of the key factors to consider when selecting the best gels for your events.

QUICK AND HEALTHY LUNCH IDEAS FOR COLLEGE STUDENTS

January 8, 2025

Eating a balanced lunch offers numerous physical, mental, and emotional benefits, making it especially crucial for college athletes. However, research shows that up to 60% of college students skip lunch due to their busy schedules and budget (Pendergast, 2016). Skipping this meal can negatively impact energy, hunger management, and overall well-being.

BEST SNACKS FOR ENDURANCE ATHLETES

December 2, 2024

Here’s a list of great snacks for endurance athletes, focusing on fueling energy, aiding recovery, and supporting sustained performance. Keep these snacks on hand to fill in the gaps with nutrition. These options are portable, nutrient-dense, and easy to digest:

Amy's comprehensive approach has helped me focus on moving away from previous short term goals and provided me the tools to focus on living a truly healthy + balanced life. As I moved my perspective towards a gradual lifestyle change, replacing restriction with balance, I developed a healthy relationship with food. Grateful for our continued work together into the future.

I’ve been working with Amy now for over a year and she has been tremendously supportive providing valuable insight and information which has shown impactful results in my quest to improve health.

During the marathon, I followed the same hydration and nutrition strategies Amy taught me and it worked! Best of all, I shaved an hour off my marathon time from 2019 in NYC! Thank you for all of your helpful advice and I look forward to working with you again next cycle for half marathon training!

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amystephensnutrition

• Collegiate RD @nyuxctf & pro team @empireelitetrack.club
• Mom, Runner, Boston x2
• Empowering athletes to NOURISH body & mind w/FOOD

Quick carbs are low in fat and fiber, making them

Quick carbs are low in fat and fiber, making them ideal for a pre-workout choice. Here are some additional options to fuel your workout.

• banana 🍌
• dried dates
• gel
• spoonful of honey 🍯
• honey stinger waffle 🧇
• fruit snacks
• gummy bears
• sports drink

#quickcarbs #simplecarbs #collegeathlete #collegeathletes #sportsrd #sportsdietitian

Even slight deficiencies in these nutrients can ne $Even slight deficiencies in these nutrients can negatively impact athletic performance and overall health. Including the following nutrient-rich foods in your diet will help your body perform and recover at its best: 1. Iron: ◦ Supports oxygen transport in the blood via hemoglobin, ensuring muscles receive the oxygen needed to sustain activity and keep performing efficiently. 2. Calcium: ◦ Crucial for strong bones, reducing the risk of fractures. ◦ Plays a key role in muscle contractions, ensuring proper movement and function. 3. Protein: ◦ Builds and repairs muscle tissue after training or competition. ◦ Supports the immune system, helping the body recover and stay healthy. ◦ Aids in bone formation and contributes to overall health and energy balance. #healthyathlete #nutrients #sportsnutrition #ironrichfoods #runnernutrition #fueled #sportsrd$

🔗 https://youtube.com/shorts/UucHvMEl4_Y?si=Rnq

🔗 https://youtube.com/shorts/UucHvMEl4_Y?si=Rnq63gJqiAvnWK9Q

@empireelitetrack.club

#whatieatinaday #professionalrunner #sub4mile #eliterunner

I recommend focusing on obtaining nutrients from w

I recommend focusing on obtaining nutrients from whole foods, as they provide numerous additional benefits beyond just vitamins and minerals. However, in certain situations, dietary supplements may be beneficial for athletes. Each athlete must decide whether their nutritional needs are best met through food or supplements.
It’s important to first assess the athlete’s nutritional requirements and then determine if an increased intake of specific vitamins, minerals, or other nutrients is necessary. Remember, supplements are meant to complement a well-balanced diet, not replace the nutrients provided by food.

Note: The NCAA has specific rules and guidelines regarding supplements to ensure athlete safety and maintain a fair playing field.

#foodfirst #supplements #sportsdietitian #sportsrd #supplementsafety #healthyathlete #runnergirl #marathontraining

The day before a competition, your diet should foc

The day before a competition, your diet should focus on maximizing energy stores (glycogen), staying hydrated, and avoiding anything that could upset your stomach. Here’s how to approach your meals:

1. Prioritize Carbohydrates
Carbohydrates are your body’s primary source of energy.
2. Moderate Protein Intake
Include protein to maintain muscle recovery without overloading your system.
3. Keep Fats Low
Fat takes longer to digest which prevents filling up with carbs. Stick to small amounts of healthy fats like avocado or olive oil.
4. Stay Hydrated
Drink plenty of water throughout the day, but avoid overhydrating. Add an electrolyte drink if your competition involves prolonged exertion.
5. Avoid New Foods
Stick to foods you’re used to, and avoid anything spicy, heavy, or overly fibrous (e.g., too many raw vegetables or beans) to prevent stomach upset.
6. Time Your Meals
Eat your largest meal at lunchtime to give your body time to digest.
Consider a light, carb-based snack before bed if you feel hungry (e.g., a banana or toast).

Example of a Meal Plan

Breakfast: Oatmeal with fruit and honey, plus a scrambled egg. 🍳

Lunch: Grilled chicken with rice and steamed vegetables. 🍚

Snack: A granola bar or yogurt.

Dinner: Pasta with grilled chicken, meatballs, fish or tofu and a light tomato sauce.

Evening Snack: A banana or plain salty crackers.

Eating right can help ensure your body is well-fueled and ready to perform at its best.

#collegeathlete #sportsrd #sportsdietitian #crosscountryrunning #trackathletes #runningnutrition

Anti-inflammatory foods have many health benefits

Anti-inflammatory foods have many health benefits such as reducing chronic inflammation, enhancing recovery from exercise and improving gut health. Here’s how these foods benefit the body:

⭐️Reduced Risk of Chronic Diseases: Anti-inflammatory foods, such as fruits, vegetables, and fatty fish, are rich in antioxidants and nutrients that combat oxidative stress and inflammation, lowering the risk of diseases like cardiovascular disease, diabetes, and autoimmune disorders.

⭐️ Enhanced Recovery and Performance: For athletes or active individuals, anti-inflammatory foods (e.g., turmeric, berries, nuts) can reduce muscle soreness, speed up recovery, and improve overall performance by minimizing exercise-induced inflammation.

⭐️ Improved Gut Health: Many anti-inflammatory foods, like fermented foods (yogurt, kimchi) and fiber-rich plants, promote a healthy gut microbiome. A well-balanced microbiome reduces inflammation and supports digestion and immunity.

⭐️ Improve Mental Health: Inflammation in the brain is linked to depression and anxiety. Consuming foods like fatty fish, leafy greens, and berries can support brain health and reduce the risk of neuroinflammation, promoting better mental clarity and mood.

⭐️ Heart Health: Anti-inflammatory foods help lower markers of inflammation, such as C-reactive protein (CRP), which is associated with heart disease. Foods like olive oil, avocados, and nuts support healthy cholesterol levels and reduce arterial inflammation.

⭐️ Improved Immune Function: Nutrient-dense foods like citrus fruits, leafy greens, and garlic contain vitamins, minerals, and antioxidants that enhance the body’s ability to fight infections and manage inflammation.

#antiinflammatory #antiinflammatorydiet #antiinflammatoryfoods #athletefood #healthyeating #sportsrd #runnergirl #eathealthyfood #dietitian #healthyeating

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Amy Stephens, MS, RDN, CDCES, CSSD

Licensed dietitian

Specializing in sports nutrition and eating disorders

[email protected] | Book your Session

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