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Fueling & Performance
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Welcome to Sarah Pflugradt Nutrition

I'm a performance dietitian and consultant who helps active individuals fuel for every aspect of their lives.

Newest Recipes

easy hot honey salmon bowls

Easy Hot Honey Salmon Bowls

Sundried Tomato, chicken & chickpea soup

Sundried Tomato, Chicken & Chickpea Soup

Green Asian-Inspired Chicken Bowl

Green Asian-Inspired Chicken Bowl

Buffalo Chicken Broccoli Slaw Salad

Buffalo Chicken Broccoli Slaw Salad

Caprese with a kick salad

Caprese with a Kick Salad

Creamy Chicken and Peas Pasta Salad

Creamy Chicken and Peas Pasta Salad

As Seen In

Performance for Active Families

Practical nutrition • Stronger families

Latest in Performance

10 Best snacks for backpacks

10 Best Snacks for Backpacks

Are sports drinks ok for young athletes?

Are Sports Drinks OK for Young Athletes?

Teens and Caffeine

Teens and Caffeine

Real food recipes for Busy Families

Main Dishes

easy hot honey salmon bowls

Sundried Tomato, chicken & chickpea soup

Green Asian-Inspired Chicken Bowl

Buffalo Chicken Broccoli Slaw Salad

More Main Meals

Side Dishes

Caprese with a kick salad

Loaded Cauliflower Salad

roasted red pepper hummus

Brussels Sprouts Salad with Smoky Red Pepper Pesto

Soups

Sundried Tomato, chicken & chickpea soup

lasagna soup

More Soup for You

Vegetarian Dishes

Caprese with a kick salad

Creamy Sundried Tomato, Kale & Chickpeas

roasted red pepper hummus

Cauliflower and Chickpea Coconut Curry

More Vegetarian Recipes

Desserts

Chocolate, Peanut Butter & Oat Energy Bars

pumpkin bread

Lemon Olive Oil Bars

oatmeal scotchie bars

sarahpflugradt

♡ Mom of 3 teenagers
♡ Author of 'Live to Eat Well' and 'Better Daily Weight Loss Habits'
♡ Performance and Family Health Dietitian

In a recent performance nutrition education sessio

In a recent performance nutrition education session for high school track athletes, I focused on core concepts that are easily achievable by every athlete in the room, from beginner track athletes to seasoned sprinters and distance runners in their senior year. When giving nutrition advice to a room full of runners at different levels, the basics are always a hit. Here's what they can do every day.
1. Eat breakfast: We discussed ideas for breakfast and tested knowledge on the difference between carbs and protein. Some ideas from around the room were eggs and toast, cereal and milk, bagel and cream cheese. Add in a piece of fruit and those are all excellent options for athletes.
2. Hydrate: We talked about minimum amounts of fluid each day and what counts as fluid: Water, milk, juice, tea, sports drinks, and fruits! Drink a glass of water first thing in the morning and carry a water bottle to school.
3. Be prepared with a snack in the backpack. Lunch times can vary from 1045 to 1300, so for those athletes with early lunch, they need to bring a snack to eat before practice. For those with late lunch, they may not need one.
4. Recovery is just as important as the workout: This means that hydration continues at home with a high protein, high carb snack or a full dinner after practice, depending on family schedules. Also, sleep is super important for athletes, so stay off that phone late at night!

Thanks Ultima for helping me fuel my Exercise Phys

Thanks Ultima for helping me fuel my Exercise Physiology class and some local high school track athletes! #ad #freesamples @goultima

Sports Nutrition IQ: Hydration! #fyp

Sports Nutrition IQ: Hydration! #fyp

Sports Nutrition IQ! Let’s talk protein and fiber

Sports Nutrition IQ! Let’s talk protein and fiber at breakfast! #sportsnutrition

Snowcrete in NOVA is still around, but I had to ge

Snowcrete in NOVA is still around, but I had to get outside. It was worth the wet shoes and navigating around the piles.

#getoutside
#sportsnutrition
#dietitiansofinstagram

This is how I keep my energy up and my digestive s

This is how I keep my energy up and my digestive system working when I travel. My morning multivitamin, hydration, and a fiber-packed breakfast.

@drinkag1

Did you know that colorectal cancer is the leading

Did you know that colorectal cancer is the leading cause of cancer deaths in adults under 50…and rates are rising.

I have no family history of colon cancer, my diet is pretty darn good and I exercise daily. I had every reason to do the mail in test. However, at the urging of a NP, she encouraged me to get a baseline colonoscopy last year and I did.

The doc removed two polyps, which were tested and came back as non cancerous (thank goodness), but had these not been caught, they could have turned cancerous in time because of the types of polyps they were.

Ultra-endurance athletes may also be at a higher risk of developing colon cancer. https://ascopubs.org/doi/10.1200/JCO.2025.43.16_suppl.3619.

Here’s my PSA to make the time. It’s not fun, but it’s a small inconvenience for peace of mind.

Last semester teaching on campus before we move th

Last semester teaching on campus before we move this summer. Bittersweet for sure.

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