Food First...But Not Food Only: My Approach to Sport Nutrition

Hi there! Welcome or welcome back! My name is Rebekah and I am a Registered Dietitian specializing in sport nutrition in Ottawa, Ontario, Canada. In my private practice, I help athletes of all ages and levels work towards healthe and performance goals in practical, flexible and sustainable ways.

When working with athletes and teams, I use a food first, but not food only approach to sport nutrition. As a Registered Dietitian with expertise in sports performance nutrition, I rely on the latest research to help athletes fuel smarter, recover faster, and train harder. Whole foods are the foundation, but there are times when targeted sports supplements and ergogenic aids can help meet performance goals more efficiently.

Why Food Comes First in Sports Nutrition

Whole foods provide a powerful combination of carbohydrates, protein, healthy fats, vitamins, minerals, and antioxidants — all essential for performance, recovery, and long-term health. A diet rich in real, minimally processed foods supports immune function, reduces inflammation, and helps athletes build sustainable habits.

Some key benefits of a food-first approach:

• Optimizes energy levels and recovery through nutrient-rich meals

• Supports immune health, especially during heavy training blocks

• Helps athletes maintain lean muscle mass and reduce injury risk

• Encourages long-term, sustainable fueling habits

Examples of high-performance foods I regularly recommend include: oatmeal with fruit and nuts, Greek yogurt with berries, eggs on whole grain toast, rice bowls with lean protein and vegetables, and smoothies with milk or a plant-based alternative.

When Supplements Make Sense

Despite best efforts, real food isn't always enough — especially in high-performance sport environments. That’s where a “not food only” approach comes in. Certain situations call for sports-specific nutrition products or evidence-based supplements:

• Busy schedules and travel: Portable options like recovery shakes, sports bars, or electrolyte drinks make fueling on the go easier.

• High training volumes: Some athletes may have energy or nutrient gaps that are hard to fill with food alone — like vitamin D, iron, or omega-3s.

• Performance optimization: Select supplements such as caffeine, creatine, beta-alanine, and nitrates can offer a performance edge when used appropriately and under guidance.

  

Safe and Strategic Supplement Use

As a certified sport dietitian, I take supplement use seriously. Many products on the market are unregulated or contaminated with banned substances. I only recommend third-party tested supplements that are certified by NSF for Sport or Informed-Sport. These certifications ensure purity, quality, and safety for competitive athletes.

The Bottom Line: Balanced, Evidence-Based Fueling

My goal is to help athletes meet their performance goals with a plan that is science-based, practical, and tailored to their needs. A food-first foundation ensures athletes get the most from their nutrition, while smart supplement use fills gaps or adds strategic support when needed.

Whether you're an athlete, coach, or parent looking to improve sport nutrition strategies, I’m here to help you build a plan that fuels performance — both on and off the field. If you're ready to take the next step, connect with me or book your FREE DISCOVERY CALL and we can get started right away!

Talk soon!