Amy Stephens
MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Blog and Press
Protein Is Trending At Coffee Chains, But Is It Necessary?
If you’ve noticed protein-boosted coffee drinks, lattes, muffins, and breakfasts everywhere you look, you’re not imagining it. Major food chains have turned protein into a marketing opportunity to lure customers, implying that more protein equals better health and more energy. But for most individuals, the extra isn’t necessary and might actually lead to poorer health outcomes.
No, a Dairy Queen Blizzard Is Not Better Than Chicken and Rice for Muscle Growth
In early 2026, a viral social media post claimed that a “Harvard and Mayo Clinic study” found eating a Dairy Queen Blizzard post-workout led to 43% higher muscle protein synthesis (MPS) compared to a traditional recovery meal like chicken and rice.
Weekly Grocery List for Athletes
Feeling overwhelmed at the grocery store is completely normal, especially when you’re managing training, school, work, and recovery. This Weekly Grocery List for Athletes takes the guesswork out of shopping so you can get in and out with purpose. Fill your kitchen with foods that boost energy, enhance performance, support recovery, and keep you healthy throughout the season.
How Alcohol Affects Training, Recovery, and Performance: What the Research Shows
This blog is about providing athletes with research-backed information so they can make informed, self-aware decisions about how much they drink and alcohol's impact on overall health and performance. This isn't a judgment about alcohol consumption or abstinence. Rather, it is a means of educating athletes so that they know how alcohol impacts their body and performance.
Caffeine to improve athletic performance
Studies have shown an improvement in sports performance when caffeine is consumed before exercise (Clarke, 2018). Here are details about how caffeine works and the safe and effective dose that yields the best results.
PAST EVENT: MARATHON PANEL 10/8 AT 2PM
Hitting the wall is not inevitable. With the right fueling and pacing plan, energy levels can remain steady for the duration of your competition, and even provide a kick at the end.