Sassy.sports.dietitian

Sleep is one of the most overlooked parts of recovery.
Not because people don’t care
but because they’re trying to fix it with routines and supplements before looking at what they’re doing at night.
What you eat and drink before bed can play a role in how well you fall asleep, stay asleep, and recover overnight.
A few evidence-based options to consider:
– tart cherry juice → natural source of melatonin, linked to improved sleep time + quality
– kiwi → shown to support sleep onset, duration, and overall sleep quality (2 before bed used in studies)
– magnesium-rich foods → support muscle relaxation and nervous system function
– herbal tea (like chamomile) → contains compounds that promote relaxation
But here’s the part that matters most…
If you’re under-fueling, skipping meals, or running on low energy—your body isn’t in a position to recover well in the first place.
Start with enough fuel.
Then layer in strategies like these.
Simple. Practical. Effective.
Save this for later especially when your sleep or recovery starts to take a hit.

PMID: 40964149, 37242157, 40918053

There are things I don’t go back and forth on when it comes to fueling and performance.
Low energy in training isn’t something you just push through.
Avoiding carbs doesn’t help your performance.
And you can’t out-train poor sleep, high stress, or inconsistent fueling.
If your energy is low, your recovery feels off, or your cycle isn’t where it should be… those aren’t random.
They’re signals.
Most of the time, it comes back to how you’re fueling, recovering, and supporting your body day to day.

This is what I grabbed this week to make my meals easier.
Not a full plan. Not perfectly prepped.
Just foods that take some of the pressure off. Most weeks, it’s not about knowing what to eat…
I just don’t want to think about it.
So I keep things on hand that I can:
•throw together
•heat up
•or eat as-is
That’s what keeps me consistent.
Simple > overcomplicated. Every time.
Save this for the next week that fills up faster than you expected.

This is what I grabbed this week to make my meals easier.Not a full plan. Not perfectly prepped.
Just foods that take some of the pressure off. Most weeks, it’s not about knowing what to eat…
I just don’t want to think about it.
So I keep things on hand that I can:
•throw together
•heat up
•or eat as-is
That’s what keeps me consistent.
Simple > overcomplicated. Every time.
Save this for the next week that fills up faster than you expected.

Q1 felt like a blur in the best way.
So many great moments, and a lot of growth!

Excited for what’s ahead in Q2! How are we half way through April already?!