https://www.brickbybricksn.com/nutrition-articles daily 0.75 2026-11-11 https://www.brickbybricksn.com/nutrition-articles/how-to-make-sure-youre-fueling-right-for-training-part-1 monthly 0.5 2026-11-11 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/dff35036-efa5-4c09-806b-44bce3f8d619/Fueling+Guide+%287%29.png Articles - How to Make Sure You’re Fueling Right for Training (Part 1) A Light or Rest Day Plate is adequate for up to 60 minutes of light-moderate activity which also includes stretching and skill work. About a quarter of the plate is a source of protein, ¼ of the plate is starch (about a fist-sized serving of rice, a roll, or a large slice of sourdough bread). About half of the plate will be a source of “color” from a fruit or vegetable. You’ll also want to include about a thumb tip (about a teaspoon of oil) to thumb-sized serving of fat (hummus, dressings, avocado, etc.) at minimum, which can easily be met by cooking a vegetable in oil or including a dip of some sort. I encourage athletes to include a source of calcium at each meal. This is most easily achieved through dairy or fortified non-dairy milk. Calcium is especially important for runners and those who are at higher risk for bone stress injuries. https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/916267f3-dfa1-4f09-b750-0c2d4d7fd950/Fueling+Guide+%2811%29.png Articles - How to Make Sure You’re Fueling Right for Training (Part 1) With a Moderate Day Plate (1 hour of higher intensity or 1-2 hours of light-moderate intensity) , we want to account for the increase in demand for energy and carbohydrate by dialing up both at meals. We can do this by increasing the carb component to 1/3 and upping the fat to about a thumb’s worth of oil or 1-2 thumbs-sized portion of less-concentrated fat (hummus, sour cream, salad dressing, avocado, etc.) Produce now takes up about a third of the plate to make room for the rest. https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/d203feae-e7fd-4538-b193-8f0bcae87216/Fueling+Guide+%2810%29.png Articles - How to Make Sure You’re Fueling Right for Training (Part 1) Heavy days might look like 2 hours of intense training or strength training mixed with a cardio session. Both carbs and fats need to be bumped up here and produce (color) dialed back to match priorities. Carbs will take up half the plate and fats will range from a full thumb plus of oil to 2-3 thumbs of fats like avocado, hummus, and dressings. If appetite is blunted, you can substitute some of the carbohydrate and/or fats for a dessert on the side or go for low-volume carbs like dried fruit or fruit juice. From here, the sky is the limit. I like to also include fueling snacks around training, and for longer sessions including fuel during the session. Fuel timing will be included in part 2. https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/5674b86e-58cf-4b07-a8cc-11b7f02debc5/IMG_5385.jpeg Articles - How to Make Sure You’re Fueling Right for Training (Part 1) - Em Palmerton is a sports and eating disorders specialist dietitian, former rugby player, and dog mom based out of Buffalo, NY. She is the founder of Brick by Brick Sports Nutrition. https://www.brickbybricksn.com/nutrition-articles/3-common-fueling-mistakes-runners-make-and-how-to-fix-them monthly 0.5 2026-10-30 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/5674b86e-58cf-4b07-a8cc-11b7f02debc5/IMG_5385.jpeg Articles - 3 Common Fueling Mistakes Runners Make (and How to Fix Them!) Em Palmerton, CSSD, RD, CEDS is the sports dietitian behind Brick by Brick Sports Nutrition. She helps athletes fuel with structure that flexes. A former rugby athlete and Type B dietitian, she specializes in REDs, Injury Recovery, and healing your relationship with food and exercise. https://www.brickbybricksn.com/nutrition-articles/why-coaching-might-be-the-missing-piece-in-nutrition-change monthly 0.5 2026-10-20 https://www.brickbybricksn.com/nutrition-articles/nutrition-for-injury-recovery-a-sport-dietitians-phase-by-phase-guide monthly 0.5 2026-09-29 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/5a8d66ce-904b-4e8a-b1ce-60b5179ad478/IMG_5266.jpeg Articles - Nutrition for Injury Recovery: A Sport Dietitian’s Phase-by-Phase Guide - Em Palmerton is a sports dietitian (CSSD, CEDS) who works with athletes navigating performance, disordered eating, and body image. She supports teen and adult athletes, helping them fuel for the long game without compromising their relationship with food or their body. Want to bring an eating disorders and REDs-informed provider to your program? Get in touch to connect. https://www.brickbybricksn.com/nutrition-articles/3-reasons-your-nutrition-falls-apart-when-life-gets-busy monthly 0.5 2026-10-18 https://www.brickbybricksn.com/nutrition-articles/27-facts-you-need-to-know-about-reds-relative-energy-deficiency-in-sport monthly 0.5 2026-08-31 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/319683cc-0bb8-4957-9344-fedea6467875/IMG_5399.jpeg Articles - 27 Facts You Need to Know about REDs (Relative Energy Deficiency in Sport) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.brickbybricksn.com/nutrition-articles/why-underfueled-athletes-can-feel-faster monthly 0.5 2026-08-19 https://www.brickbybricksn.com/nutrition-articles/energy-availability-explained monthly 0.5 2026-10-18 https://www.brickbybricksn.com/nutrition-articles/can-a-dietitian-help-with-body-image monthly 0.5 2026-10-18 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/a6f5d077-cda2-4744-90b4-402bae1d0405/IMG_6649.jpeg Articles - Can a Dietitian Help with Body Image? - Make it stand out In dietitian school posing with food used for a local news segment. The meatballs were still frozen inside. Whoops! https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/49473520-a653-48cd-8ea8-63ea9b4898d4/Hamburg-+Brick+By+Brick+Brandshoot-+Em-41.jpg Articles - Can a Dietitian Help with Body Image? - Em Palmerton is a sports dietitian (CSSD, CEDS) who works with athletes navigating performance, disordered eating, and body image. She supports teen and adult athletes, helping them fuel for the long game without compromising their relationship with food or their body. Want to bring an eating disorders and REDs-informed provider to your program? Get in touch to connect. https://www.brickbybricksn.com/nutrition-articles/female-athlete-triad-and-bsis monthly 0.5 2026-10-18 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1778796110901-8053EAWHZVM015V72VLI/unsplash-image-d9ILr-dbEdg.jpg Articles - A Fresh Take on the Female Athlete Triad and Bone Stress Injuries https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/47208371-7859-4707-aafc-683d95f7f44e/Hamburg-+Brick+By+Brick+Brandshoot-+Em-41.jpg Articles - A Fresh Take on the Female Athlete Triad and Bone Stress Injuries - Em Palmerton is a sports dietitian (CSSD, CEDS) who works with athletes navigating performance, disordered eating, and body image. She supports teen and adult athletes, helping them fuel for the long game without compromising their relationship with food or their body. Want to bring an eating disorders and REDs-informed provider to your program? Get in touch to connect. https://www.brickbybricksn.com/nutrition-articles/body-image-on-a-broken-leg monthly 0.5 2026-06-15 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/a7631714-b304-4ec8-9566-295fe1cefff0/IMG_4113.jpg Articles - Body Image on a Broken Leg - I’ve been sitting with the surprising ways in which my own body image repair has surfaced through this injury. I’m going to share the same tools and skills I have helped hundreds of clients with as a dietitian specializing in eating disorders and sports nutrition, and can now say that they held up during my own body image disruption. https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/08a93579-0317-4024-ae0c-1c7e45807c1b/Hamburg-+Brick+By+Brick+Brandshoot-+Em-81.jpg Articles - Body Image on a Broken Leg - Em Palmerton is a sports dietitian (CSSD, CEDS) who works with athletes navigating performance, disordered eating, and body image. She supports teen and adult athletes, helping them fuel for the long game without compromising their relationship with food or their body. Learn more about her work or get in touch to connect. https://www.brickbybricksn.com/nutrition-articles/common-nutrition-mistakes-athletes-make monthly 0.5 2026-06-15 https://www.brickbybricksn.com/nutrition-articles/learning-to-learn-a-dietitians-journey monthly 0.5 2026-10-18 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/3ed43c86-a505-4674-93e1-f16bd7acf221/IMG_1649.png Articles - Learning to Learn: A Dietitian’s Journey - Starting in 2024, all aspiring registered dietitians must have a master’s degree to be eligible for licensure. I was one of the last few grandfathered in without needing one, and was able to complete all requirements to become RDN eligible in just under 4 years with a previous bachelor’s degree in Exercise Science. Because of this, I’ve spent a large chunk of the last 14 years of my life in school (thankfully my SUNY education was affordable!) so I haven’t exactly been eager to take on the beast of another degree. I have dabbled a bit in topics of interest, earning a graduate certificate in Sports Nutrition through the International Olympics Committee. https://www.brickbybricksn.com/nutrition-articles/does-intuitive-eating-work-for-athletes monthly 0.5 2026-06-15 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1752519085310-QTSRJ1G5HGEYQH709R0V/unsplash-image-ZGSgufml_d4.jpg Articles - Does Intuitive Eating Work for Athletes? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.brickbybricksn.com/nutrition-articles/refer-to-a-sports-dietitian monthly 0.5 2026-06-15 https://www.brickbybricksn.com/nutrition-articles/thinking-beyond-the-scale-a-case-for-weight-neutral-nutrition monthly 0.5 2026-06-15 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1737256141210-HKSSADPCF9Y7WTWDAHCB/unsplash-image-tQ80snPrBJk.jpg Articles - Thinking Beyond the Scale: A Case for Weight-Neutral Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1737256359436-93D2Q93YCDJIKBSOU6CQ/unsplash-image-hW11fwjzVfA.jpg Articles - Thinking Beyond the Scale: A Case for Weight-Neutral Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.brickbybricksn.com/nutrition-articles/i-already-know-what-to-do monthly 0.5 2026-06-15 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1f5647c2-805d-491b-9436-7cf6fa4ef8e0/unsplash-image-94Ld_MtIUf0.jpg Articles - I Already Know What to do… Acting on the impulse to fix also doesn’t give you time to think about where you’re heading. It doesn’t give you the time to question how this aligns with your values. I find it helpful to work with clients to visualize how they see their lives being different 6 months to a year in the future while actively working on improving their nutrition and self-care. What’s different? From there, we can work backwards. Having that vision in mind tends to be more supportive in “righting” the path versus reacting on impulse. Regularly checking in on goals not only gives you a chance to make adjustments, but reminds you that you’re working towards something values-aligned. https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1735750286000-LO3WJFFCZLFCDE4RQC00/unsplash-image-SB76TEqoxd0.jpg Articles - I Already Know What to do… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.brickbybricksn.com/nutrition-articles/why-ive-changed-my-mind-on-accountability monthly 0.5 2024-12-02 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1733169497804-25K23TGZ8K4AC4S63DHZ/unsplash-image-ubxqlmH3bFk.jpg Articles - Why I’ve Changed My Mind on Accountability - Two things can be true: it’s not my job as the coach to take action and I am an important catalyst for change. I see myself as more of a tour guide and my client is the one “driving the bus”. I am holding the map, I can help you see what roads are blocked, and I certainly offer up a mirror to reflect things that you might be missing. I’m not the one applying the gas pedal but I can be there when you’re afraid of missing the turn. https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1733169641479-BZL7DLNDOWVT54D7EM3N/unsplash-image-E7hPiTum-oQ.jpg Articles - Why I’ve Changed My Mind on Accountability - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.brickbybricksn.com/nutrition-articles/all-about-relationships monthly 0.5 2024-06-09 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/137c40f7-8e5b-4441-bd06-d1f805bdd37f/image-asset.jpg Articles - All About Relationships! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.brickbybricksn.com/nutrition-articles/the-art-of-doing monthly 0.5 2024-06-09 https://www.brickbybricksn.com/nutrition-articles/what-would-it-be-like monthly 0.5 2024-01-17 https://images.squarespace-cdn.com/content/v1/646eb6938e7423320af41082/1705435148247-UMUTEAHRFNOXZ01PMHBV/image-asset.jpeg Articles - What Would It Be Like? - What would it be like if there wasn’t a perfect way to eat? 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