author:  Kelly Gill, MS, RD, CSSD, LD


Have you ever thought about your need to recover after workouts?  Most people with low to moderate intensity workouts, who get adequate sleep and eat mostly a healthy diet, will naturally recover without making extraordinary efforts.

However, if you feel like you’ve hit a wall in your workouts, or you feel increasing fatigue during workouts or otherwise, if you are not experiencing performance gains (like getting stronger, leaner, or better) during your workouts or you are sore after workouts, if you find yourself continuously getting sick, then you may need to start thinking about your recovery after workouts.  Each of those complaints can be the sign of inadequate recovery.

Continue reading Recovery for Athletes and Those Who Train Like Athletes

author:  Kelly Gill, MS, RD, CSSD, LD


Beyond appearance, building muscle is good for improving performance in athletes, and it is also good for improving function as we age. Adolescents struggle to get bigger faster, while the aging population fights sarcopenia (the natural deterioration of muscle mass related to aging). There are three essential components to gaining muscle.  In this article, I will list and describe these three requisites for bigger muscles, as well as explain the distinction between gaining muscle and losing fat.

Continue reading Building Muscle: What It Really Takes

author:  Kelly Gill, MS, RD, CSSD, LD


I was asked this exact question and have had versions of this question from many people through the recent years.  Perhaps you’ve had the same question:


‘With so much information out there, how can I know who I can trust?’


With the internet, information is at our fingertips.  Do an internet search for “diet” and over 600 million links pull up!!!  With all this information, how can you distinguish a fact from fiction?  …and perhaps more prevalent, distorted or misinterpreted facts!


Continue reading Deciphering Nutrition and Fitness Advice: Who Can You Trust?