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Intuitive Eating for Fitness Free Guide

Intuitive Eating for Fitness – Free

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Budget Friendly Athlete Nutrition Guide – Free

Hunger + Performance – $10

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Fit Fueling – Self-Paced Course

A no-recipe recipe that you can turn to any weekni A no-recipe recipe that you can turn to any weeknight or quickly prep for a summer BBQ! Save for your next T Joe’s run: 
• Gigli (or other pasta)
• Mini bell peppers (keep the rest on hand for snacking)
• Baby corn 🌽 
• Vegan kale pesto
• Optional: bagged or frozen spinach + fresh basil + crushed red pepper

Mix together and serve with your fave protein to check all of the performance plate components off the list: starch, protein, color, fat and flavor.

You can prep this whole meal in under 20 if you start salmon or tofu in a cast iron pan as soon as water starts to boil and chop your veggies while the pasta cooks. Can confirm leftovers are great for lunch on a workday.

#summermeals #summerrecipes #traderjoesrecipes #performanceplate #fitnessnutrition #nutritiontips #familymeal #plantbasedrecipe
Eat and enjoy. Stop getting distracted by hunger a Eat and enjoy. Stop getting distracted by hunger and cravings for a couple hours. Crush your training session. 

If you’re in need of a mid-morning or mid-afternoon snack that’ll fuel your workout in 1-2 hours *and* satisfy a sweet craving, I have you covered with my current favorite.

Simply slice up some sourdough or grab your fave whole grain option, toast it. Then top with creamy cashew butter, thickkk and flavorful manuka 🍯, a few blueberries and some hemp hearts for texture.

#afternoonsnack #snacktime #fitnessnutrition #fitnesstips #nutritiontips #berries #manukahoney #sportsdietitian #activeliving
Usually I can’t keep enough fruit in the house t Usually I can’t keep enough fruit in the house to keep up with the kiddos, but on occasion there’s leftovers and I try not to be a vacuum for their extra food unless I’m actually hungry. I’ve been letting the extras add up in a big @stasherbag in the freezer and making a delish mixed fruit + protein smoothie. Afternoon is the perfect time to make one so that I can enjoy one and then fill their @elkandfriends cups as a to-go option for pickup in case they’re hangry. And I allllways make smoothie pops with smoothie leftovers. Perfect as a snack for kids when the weather gets warmer!

#momhacks #snackhack #reducefoodwaste #smoothietime #familysnack #performancenutrition #fitnessnutrition #snacktime #sportsdietitian #fitfam #activefamily
We have a handful of triathlete clients who starte We have a handful of triathlete clients who started working with our team of RDs in the winter season to get their fueling on track. Now with weather improving and races beginning soon, training is ramping up and we know beginner triathletes are missing out on key fueling opportunities. If you’re diving in (literally) to tris this season, save this post and be sure you’re fueling enough along the way!

Check out our full post by our GI expert @katemevans who was a college triathlete herself. Search “triathlon” at KellyJonesNutrition.com. 

#triathlontraining #triathlon #triathlonnutrition #usatriathlon #sportsnutrition #sportsdietitians
Before adding more nuts, seeds or dried fruit to y Before adding more nuts, seeds or dried fruit to your performance grocery list, see what you can do with the bits you have left in the pantry! 

Combine 1 Cup your choice nuts and seeds* with 3/4 dried fruit, a teaspoon of vanilla extract and 1/8 tsp salt. If mixture seems too thick to form balls, add a tsp of water or extra vanilla. If it seems to wet, you may have blended for too long or used nuts with a higher fat profile (walnuts, macadamia). Simply add a Tbsp of protein powder, PB powder or flax seed until you reach a better consistency.

I’m usually combining cashews, pistachios and pumpkin seeds over here and sending these as school snacks for the boys or grabbing 1-2 before a workout.

#easysnack #reducefoodwaste #familysnack #preworkoutsnack #nutritiontip #fitnessnutrition
With so many claims out there, it can be challengi With so many claims out there, it can be challenging to know which supplements are worth trying and even more important, which are safe. I’ve trusted my partner @nowfoodsofficial supplement line for over a decade, as they value research and have strict standards when it comes to what they market and sell. As a performance dietitian, I love that even though NOW has industry-leading quality testing, they also prioritize @wetestyoutrust third party certification with their sport line.
 
With a supplement like beta-alanine, there are over 55 studies on its effectiveness for maintaining muscular power, acute endurance at high intensity, and even some on mental focus.* It may be especially helpful with high intensity exercise lasting up to 4 minutes, as well as for those who don’t eat much (or any) meat, and the aging population.*
 
NOW’s new Sports Hub provides even more details on beta-alanine so head there to learn more (nowsportshub.com) and use code KELLYNOW for 20% off your order.
 
Our bodies are unique, so as always, my posts on supplements are intended as general information and you should always chat with your healthcare provider before adding them into your performance plan. The only known side effect of beta-alanine supplementation is paraesthesia, or a tingling sensation under the skin. For those who react in this way, divide your doses to ingest less at a time.
 
While over 55 studies have been conducted on beta-alanine, *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

#nowsports #fitnesstips #performancenutrition #sportsperformance #safesupplements
We get questions about this often, so Sunday and M We get questions about this often, so Sunday and Monday as common “off days” from training programs, save as a reminder soon!

It’s common to question hunger, especially in a world with such a diet mentality that has maybe taught you hunger is something to ignore or suppress. So, while I’d love for you to “just honor your hunger” it’s helpful to understand why you may feel hungrier on rest days.

Really, a rest day can be an important time to maximize energy and nutrient intake to support recovery as well as energy for your next training session. Don’t try to suppress the feeling!

For more on rest day nutrition, you can search “training rest days” at kellyjonesnutrition.com and to learn how to build delicious, satisfying recovery meals and snacks, follow along or check out our nutrition services page.

#restday #performancenutrition #sportsnutrition #nutritiontips #fitnesstips #fitnessnutrition #honoryourhunger
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