Are you constantly seeing your young athlete struggle with low energy on the field? Do they complain about feeling sluggish or not being able to focus throughout the day? Feeling confused about what to feed them to optimize their performance and build a healthy relationship with food?
If this sounds like you, then this episode is a must-listen! In this episode, I sit down with registered dietitian, Ashley Harpst, to break down everything you need to know to fuel your young athlete’s success.
What’s Covered:
Ready to unlock your young athlete’s full potential through proper nutrition? Tune in to the full episode for in-depth insights and strategies to fuel their best performance!
Episode Highlights:
[00:00] Nutrition for athletes with registered sports dietitian Ashley Harpst.
[04:02] Carbohydrates and their importance for athletes, particularly female athletes.
[07:36] Common nutrition mistakes made by athletes, including skipping meals and cutting out carbs.
[14:06] Hydration and nutrition for athletes, including recommended fluids and electrolytes.
[19:10] Nutrition for athletes, including easily digestible options and the importance of parental influence.
[22:32] Shaping kids’ eating habits and nutrition, including strategies for dealing with picky eaters.
Next Steps:
Thank you in advance for joining us on our mission and leaving a rating and review on Apple Podcasts.
Are you constantly seeing your young athlete struggle with low energy on the field? Do they complain about feeling sluggish or not being able to focus throughout the day? Feeling confused about what to feed them to optimize their performance and build a healthy relationship with food?
If this sounds like you, then this episode is a must-listen! In this episode, I sit down with registered dietitian, Ashley Harpst, to break down everything you need to know to fuel your young athlete’s success.
What’s Covered:
Ready to unlock your young athlete’s full potential through proper nutrition? Tune in to the full episode for in-depth insights and strategies to fuel their best performance!
Episode Highlights:
[00:00] Nutrition for athletes with registered sports dietitian Ashley Harpst.
[04:02] Carbohydrates and their importance for athletes, particularly female athletes.
[07:36] Common nutrition mistakes made by athletes, including skipping meals and cutting out carbs.
[14:06] Hydration and nutrition for athletes, including recommended fluids and electrolytes.
[19:10] Nutrition for athletes, including easily digestible options and the importance of parental influence.
[22:32] Shaping kids’ eating habits and nutrition, including strategies for dealing with picky eaters.
Next Steps:
Thank you in advance for joining us on our mission and leaving a rating and review on Apple Podcasts.
Welcome back to the Raising Elite Competitors podcast. I'm Coach Bree, a mental performance coach for girl athletes, and I am excited you're here. Whether you are a sports mom or a sports dad, this podcast is for you to help you know how to raise a confident, mentally strong girl athlete, and part of being a confident, mentally strong girl athlete is ensuring that our athletes are getting the fuel that they need to perform to their potential. That's why I'm excited about today's episode, because I had the pleasure of interviewing registered sports dietitian, ashley Harps, all on this topic of how to fuel properly. We're talking timing, talking the makeup of the foods that are most optimal for athletes and also how to get your athlete to focus a little bit more on nutrition without nagging, because this can be a tricky topic to navigate.
Speaker 1:Now, before we get into this episode with Ashley, I want to give a shout out to a mom in our community who posted something that literally gave me goosebumps when I read it. So this is from Kristen. She is a mom who's inside the elite mental game with her athlete and she said this. She said last night was a huge breakthrough for my daughter. She's been out for a month with an injury and last night was her first night back. She played so well and when her coach offered her feedback she had the best body language I have seen from her. As we walked out I asked her how she felt and she was beaming. I told her this was the most relaxed I'd ever seen her play and she told me how relaxed she felt. Then she proceeded to talk nonstop the whole 45 minute car ride home. During her time off she's been watching old games, practicing and visualizing daily, which I actually didn't know about but encouraged. When she first got injured Last night it clicked for her that mistakes happen, they're normal and they're part of the process. She did her snapback and moved on and that's how she stayed so relaxed. She said I'm a good volleyball player and I'm going to make mistakes. Seeing her realize that these two things are true was huge. Kristen, that's amazing. I mean. There's so many things I could pull out of here, but I hope that this is hope for parents who are listening that if your daughter's injured, if she's having a setback, if she just isn't playing like you know she could, or the confident version of herself that, with the right tools, doesn't have to be this way so visualizing, productively, processing. She's not beating herself up, having a snapback routine so that she can get back into the present moment right away. I mean, this is where the magic happens. So congratulations, kristen. Love to hear this win and keep going. Can't wait to hear about other wins that come up as you both continue to go through the program.
Speaker 1:All right, we are going to jump into this episode with Ashley, registered sports dietitian, and one thing that we talk a lot about inside our programs is as a parent. There are a couple of things that you can control when it comes to your athlete's success and her ability to play to potential, and one of those is that you shape the environment. You shape the environment and you provide her with the opportunities. Those are two things that are in your control. Part of shaping the environment is what we're going to talk about in this episode, and that's around just how we create an environment where it's easy for our athletes to fuel in a way that supports them. Now, it's not going to be perfect all the time, but we're talking about that a little bit inside this episode as well and then providing the opportunities. We talk specifically about mental training and physical training, but the opportunities for them to fuel in a way that supports their training is also something that's in our control as parents. So we'll be giving some tips around that because I know, like I mentioned, it could be a little tricky in this area of nutrition.
Speaker 1:But enjoy this episode and I will see you in the next episode of the Racing Elite Competitors podcast. Hi, ashley, welcome to the Racing Elite Competitors podcast. Hi, thanks for having me. Awesome. I'm really excited to dive into just some nutrition recommendations. Advice Like this is something that parents are always asking me and, as a coach myself, I'm always wanting to provide education on for my own athletes, because nutrition is huge when it comes to performance and just general health. So we're going to get into a lot of different things today, but can you start by introducing who you are and what you do?
Speaker 2:Sure Again. My name is Ashley Harps. I'm a registered dietitian. I specialize in sports nutrition for athletes. I work with primarily female athletes and runners, soccer players and surfers as well, yeah.
Speaker 1:Awesome, why, I guess? I mean we also specialize in girl athletes. What was it for you that made you want to dive into that niche?
Speaker 2:Well, I've been an athlete, you know, all my whole life. I've played soccer since I was five years old and I also swam into other sports. But I always noticed that my other athletes were always worried about nutrition and they some of them were skipping meals and they weren't healthy and weren't playing when they're games. So I really wanted to focus on that because it's I mean, boys are affected too, but girls seem to be very heavily affected by the social media, what they hear and also body image. So I want, really wanted, to focus on the girls and help them.
Speaker 1:Yeah, it is so tricky, I mean, as they're being surrounded by all of the social media, the social pressures, and then they're also expecting to perform. You know, it can just be in such conflict, like the messaging they're getting and what they're trying to do to manipulate their body, and then also show up and expect to play. Well, like, yeah, that's so tough. So, yeah, let's just get right into it. Because, as you know, there seem to be things that kind of come into the spotlight when it comes to like nutrition and all of that, and it seems to be right now a like high protein, no carb emphasis. So, when it comes to like fueling, especially the female athlete body, let's talk about carbs. Like, are they as bad as what we're seeing right now?
Speaker 2:No, they are not. Carbohydrates are the primary source of energy for your body. So I can't emphasize this more that athletes should not cut out carbohydrates and protein is not the main source of energy for your body. So it's you're really doing yourself a disservice, because athletes are going to notice they're not going to have as much energy during their games and practices and also they're also going to notice it affects their mood, because carbohydrates, the low carbohydrate diet, can make you feel, make you irritable as well, as they're going to notice they're not going to be able to concentrate in class. It is in general. It's overall not a good idea. So again, it's a main source of energy for your body, especially for the endurance athletes. Carbohydrates are not bad. You need them.
Speaker 1:Okay, yeah, is there a certain like timing of when carbs should be eaten, or like calm you know, I also hear this like no naked carb, you know, is there like naked carbs, meaning like don't eat it without protein?
Speaker 2:Okay, and that's a new one. I was like what is that? I know, I heard that one, the other day.
Speaker 1:So, yeah, any recommendations on carb timing or, if we're talking about female athletes, is it just like just eat your carbs?
Speaker 2:Well, even, just even for both athletes, male and female eat carbs, but it's best if you can eat three to four hours before a practice or a game so that your body has time to break it down for energy. And it is a good idea to eat a combination of carbohydrates and protein because so that way you stay full longer and main function of proteins to repair muscle tissue after exercise. So it's always a good idea to eat the carbs with the protein. You don't absolutely have to, but I do recommend that. But it's not going to affect your performance if you don't eat the protein, but it's always a good idea.
Speaker 1:But, yeah. Yeah, okay, the other thing that I hear I also see from athletes too, is like good carbs versus bad carbs, and, you know, is that, is that even a good term? Like I know, we'll talk a little bit about, like you know, eating disorders and what can lead to like vilifying foods, but is there such things like good carbs, bad carbs, or are they?
Speaker 2:all, I don't like to label any food as good or bad because, again, all food fits. You know, I wouldn't recommend, like you know, the carbohydrates are in candy cakes, cookies and candy. So I wouldn't recommend eating dessert right before training because what tends to happen is they are higher in fat and sometimes that can cause abdominal discomfort. But I would never say don't ever eat cake, cookies and candies because it's okay. You know, on occasion I like to call that sometimes food, versus calling it bad and like good. Carbs would be, like you know, again, always food like whole grain bread, fruit, dairy products, vegetables that are high in carbs, like potatoes. So just sometimes food and always food is a better way to go Because, again, a lot of when athletes hear that it affects their body image and they also don't have a good relationship with food and they want to enjoy eating. It shouldn't be something that they should dread Right.
Speaker 1:Yeah, okay, I'm just going to pepper you with a lot of questions. I see it from different angles, you know, like as a coach myself, like I mentioned in the beginning, like I see the eating habits of like the girls on my team and I am always like I provide them with education, not as much as I wish I could, but I also am almost, I'll be honest, I'm sometimes afraid to even like talk about some of it, because I don't want them to like I don't know, have some sort of like feelings about food or negative way. And so with athletes who have this pressure of like okay, being small or you know, wanting to maintain a certain like physique, and then they're thinking like, well, the food is the reason why this is causing me to not hit those goals, or something like should athletes be like counting calories? Should they be mindful of how many calories they're eating? Is that even a thing that athletes should be doing? So I see some athletes doing that and I'm always like they shouldn't, but I don't know.
Speaker 2:I would say no, no calorie counting again, because they're never going to get it right and it's not a good idea because again it's just, it's a lot of unneeded pressure and again you won't enjoy eating. So general recommendation I would say for athletes on easy practice days a third carbohydrates, a third protein, a third vegetables. Hard train days you know hard games a half carbohydrates, a quarter protein and a quarter vegetables. That's just building their plate, not counting calories. No, I would say no.
Speaker 1:Okay, okay. So focusing more just on, like, making sure they're getting fuel Right, right, yeah, like exactly, and how many? So amongst hard training days, I mean, I like that like description of a plate, but like how many meals, how many snacks, like sometimes that helps too.
Speaker 2:Right. Ultimately that's going to depend on the intensity and duration of the training and also the sport, because in every sport is different. But I would say with most endurance athletes, if you again like, have three meals and then, if you have a break between practices, have a snack and then, if you're not going to eat dinner right away after a game, you can have a post-recovery snack and then eat a dinner Because you want to. With after a hard training day, when you're all done, within two hours you want to eat a snack or a meal to boost muscle recovery. That's the window.
Speaker 1:Okay.
Speaker 1:Okay, that makes sense Okay, how about you know? Sometimes this is kind of more on, like, the training side, but sometimes I get girls who are like I don't want to eat too much or I don't need too much protein, especially because I don't want to like bulk up and I don't want to, like get my muscles too big. That's also one of the reasons why they say they don't want to lift heavy either. So I mean, if you know about that area, you could touch on it. But is there any correlation to like okay, you're eating too much and that's just going to make you bulky.
Speaker 2:No, no, not at all, Honestly. No, I mean, that's a combination of weight training plus increasing more protein. So they would have to be lifting not just maybe like one session of weightlifting. It would be like you know how bodybuilders are lifting for eight hours. I'm not saying they'd have to live that long, but it would have to be a very long weight training program and they would have to eat a lot of protein. So, no, that wouldn't happen.
Speaker 1:Yeah, okay, that's good. So maybe there's some athletes listening that. That would hopefully they're. They're hearing that loud and clear. But let's talk about the opposite, like what happened. You mentioned this at the beginning a little bit as far as like their focus. But for those athletes who are like, well, I don't want to get big or, you know, I don't want to eat this because it's just going to like make me look a certain way, or I'm not going to pay attention to really like my fueling schedule, what could be the downsides of doing it that way?
Speaker 2:Not paying attention to it again? Well, less energy they're going to have a lot less energy. If they under fuel, they're not going to feel good. Like again I mentioned, they're not going to be able to concentrate very well and it's just overall. They're not going to feel very good. And they're going to notice that they're more irritable. It's going to affect their mind and their body as well. It's going to affect everything.
Speaker 1:Yeah, yeah. And it's so interesting because athletes experience some of these things and their first thought sometimes isn't like, oh, what did I eat? Or what did I not eat? It was you know. They go to all of this like, oh, I'm terrible, or you know this, like they just go down all of this and it could be the low hanging fruit of like, well, maybe you need to eat more or eat carbs or hydrate Right, and it also could be lack of sleep too, because that really affects, you know, their performance and their mood as well.
Speaker 1:Yeah, yeah, totally Okay. So we've talked about a little bit of these mistakes already, but what common mistakes do you see athletes making when it comes to nutrition, fueling or some common pitfalls?
Speaker 2:A lot of things I see are skipping meals. They think, oh no, I can't eat that, so I eat before practice. I won't feel good, it'll hurt my stomach and again, like I've seen a lot of the cutting out of the carbs, not hydrating property is a big one to. Not knowing like how much or like when to hydrate is a huge issue as well.
Speaker 1:Okay, yeah. So how much and when should athletes be hydrating?
Speaker 2:Okay, well yeah, that depends on their weight too and also what they're doing. But a general recommendation be if it's going to be an intense practice or a game, if you can drink at least two cups of organic Gatorade or homemade sports drink to an hour before. That's ideal. If you have more time. For girls it's about three liters of water before and then again, if it's going to be an intense practice, with the sports drink, like I mentioned, organic Gatorade and during practice practice. If it's intense and it's more than an hour, about four to six ounces every 15 minutes as well, like during a game. If it's an intense game, during breaks and halftime, just whatever. You can sip the sports drink okay, you said three liters yeah, that's, yeah, what is I'm?
Speaker 1:looking at the bottom of my water bottle right now, what is this? 24 ounces, how many liters? Is that? Not great on the conversions, but three liters is how many ounces? I don't know those of you.
Speaker 2:There's 30 there oh, there's 32 ounces in one liter. All right, yeah, so that would be 65 ounces okay, okay for two.
Speaker 1:You said two liters, or three liters. I said three oh okay, this has turned into a math lesson yeah, no, sorry.
Speaker 2:I think I had a brain freeze for a second. I think I did the math wrong. I did sorry, everyone is that right, 96 ounces, 96.
Speaker 1:Yeah, okay, sorry, delete that, that's okay. Yeah, I'm just trying to. I'm like, okay, what is that like for me? I'm like I need to drink like three of these or something like that.
Speaker 2:Right, but it would be sipping fluids and I don't like you. I need to drink like three of these or something like that. Right, but it would be sipping fluids and I don't, like you know, gulping like sip through fluids, otherwise it will hurt your stomach. You just try to nuzzle that right before practice, because that would not be good.
Speaker 1:Yeah, yeah, okay. That's good too. Okay when you say organic Gatorade, can you?
Speaker 2:Yeah, the reason why I mentioned that is because I know there are some additives that people don't like that are in Gatorade. That's why I mentioned that, because there's no high fructose corn syrup. It's more natural ingredients and there is sugar, but it's cane sugar. So if people are worried about the artificial sugars, there's none of that, and I know some athletes and some parents are scared of sugar. But sugar in sports drinks is not bad. It will help your son or daughter absorb the electrolytes of sodium potassium, which will help them stay hydrated, and also the sugar in the sports drink gives them energy, so it's not a bad thing.
Speaker 1:Okay, cool. Do you have like a electrolyte or some sort of like recipe that you use?
Speaker 2:Yes, yes, I do. I have two different ones. One is that you can make your own sports drink. It's three-fourths a cup of watermelon juice, three-fourths a cup of coconut water and a fourth a teaspoon of salt. Also, you can make the same recipe with pineapple juice. Again, it would be three-fourths a cup of coconut water, three-fourths a cup of pineapple juice and a fourth of a teaspoon of salt. The reason why I'm mentioning the pineapple juice and the coconut water is because they're very high in potassium and, of course, the sugars in the juices have the carbohydrates.
Speaker 1:Okay, cool, it's easy.
Speaker 2:I mean I also have those like element packets on hand. I don't know, have you heard of those? Yeah, I have. I mean that's for if you're a heavy, salty sweater because, like there's a lot of sodium I don't remember the exact ingredients in those powders they might not have very many carbohydrates, so if you're looking for something to give you energy, they might not do that, but they would just help your body, you know, maintain, retain the fluid because of the sodium and potassium, but they probably wouldn't give you energy if there's no carbs.
Speaker 1:Yeah, I don't think there are. Yeah, yeah, more like electrolyte? Yeah, all right, that's good. Let's shift a little bit like to parent role. So a lot of times I wait the moms in our community and with the athletes it's like the athletes may or may not know what they should be doing to make sure that they're feeling properly, and parents are sometimes at a loss when it comes to this. They're like well, either my daughter is picky she's a picky eater and so or she's not hungry in the morning, and so getting her to like eat something before like a morning game is a struggle. So let's talk about, like, some logistics when it comes to that.
Speaker 1:So is there anything that like parents can be doing to ensure that their kids are fueling properly snacks and meals, they can be doing.
Speaker 2:Right. Well, I mean, probably the best thing to do is try to find a way to connect with them, Like ask them to help you make a smoothie, say, oh, I've just tried this new smoothie recipe. I really like it. And then like, cause, the liquid carbs are a lot easier to digest before practicing game than solid foods, and that's okay. If that's the only thing that we, that's better than just try to find a way to connect them. Oh, I tried the smoothie. I'd love to have you help me help you make it, something that they can do together. Or some athletes I know like acai bowl, so you could ask them to help you make an acai bowl. I know a lot of my athletes like those as well.
Speaker 1:What are they? Acai?
Speaker 2:bowl. Acai A-C-A-I acai bowl. You know the acai berries.
Speaker 1:Okay, I've been saying that wrong my whole life. Then it's okay. I thought it was acai, that's okay.
Speaker 2:Okay, yeah, those are good.
Speaker 1:All right. Now what about? Because this seems to happen. A lot like early morning fuel, you know you've got a game like at 8 am and daughter's like I'm feeling sick, I don't want to eat, don't force anything in my tummy, but right, he's got a fuel somehow. Like any recommendations there?
Speaker 2:Right, Applesauce is a good thing. Like the go go squeeze patches of applesauce, they're very easily digestible and a lot of my athletes like those, so that's a good option. Go-go squeeze also makes you know the go-go squeeze pouches of like smoothies. You can squeeze pouches of those. But if nothing else, applesauce has been very helpful for a lot of my athletes and also even with that, other easy digestible carbs like the Welch's fruit snacks, the little pouches of those. Those are good as well.
Speaker 1:Yeah, Okay and you've mentioned that before like with the sugar and like we don't necessarily need to be like afraid of that, because you mentioned maybe it was offline that you hear a lot of parents being like, okay, we're going to cut sugar out. Yeah, Can you talk a little bit about that and like how fruit patches are actually okay before?
Speaker 2:They're okay because, again, they're easily digestible and the sugar will provide energy. You know it's not going to be the long lasting energy like for the more complex carbohydrates like bread, rice, cereal, pasta, so that's why I highly recommend fueling with those. But if they won't, you know that's another good option. So but again, you know the sugar provides the energy. I know that there's some myths and misconceptions about it causing hyperactivity. It does not cause hyperactivity.
Speaker 1:Okay, cool, all right. How about go-to snacks for post-game or pre-game, I guess?
Speaker 2:Okay, pretzels are a great option. Pretzels and like a little sports drink that's a great option. A banana with a little bit of peanut butter is a great option. I know a lot of my athletes like to drink chocolate milk after the game and grab breakfast with peanut butter or, like I mentioned before, a smoothie, something easily digestible okay, well, and then, and all of those are pretty like portable, but yeah, yeah it's like we've got long tournaments and we need just things that we can like get in their bodies right, yeah, okay, and then generally know.
Speaker 1:in our program, like in our world, when it comes to mental training, we talk about how there's really like two main parts to it. Like there's the athlete and her mental game and the skills that she is developing for herself because it's her game, it's her brain, all right, but then also a big piece of it and how our approach is much different than a lot of others is because we bring the mom and the dad into the conversation and equip them with the knowledge that they need to support their athlete. And I imagine it's very similar when it comes to nutrition too. Like, yes, athlete is making some decisions depending on their age, but parents have a heavy influence, right. So, like, can you speak to like how important our influence is when it comes to nutrition and the things that we can be doing, aside from what you've already mentioned, as far as like just making sure that we're giving them food, but like how can we influence how our kids are making nutritional decisions?
Speaker 2:well, as you know, your kids are always watching you. They're watching, they're listening to what you're saying. They're always watching you, so they it's very important that they see you eating and also it's okay if they see you eating. You know, I know there's a lot of people that like to call food junk and but if they see you eating ice cream on occasion, that's okay. And also to be very mindful how you talk about food, Like if I highly advise parents don't say, oh well, I didn't exercise today so I can't eat.
Speaker 2:So just being always being a good role model in that part, because otherwise they're going to, even though you think they're not going to pick up your habits oftentimes, because they're always listening, always watching you. Like, huh, mom's not eating today, Well, let's pick a shit up and exercise. Oh, maybe I shouldn't eat either. And also, again, I mentioned before asking them to help you prepare meals. You're trying new things. Always try different types of food will influence them. And again, try not to refer to the foods as junk food and are bad and refer to it as like the french fries ice cream I'm just using this example as sometimes food, because it's okay to eat those foods you know sometimes and like the healthy food again, like the vegetables, fruit, the always food. Oh, I'm going to have some sometimes food today, I just am in the mood for it.
Speaker 1:Yeah, we talk about how we are influenced as parents is to shape the environment and provide the opportunities and again, I think it like relates really well to nutrition as well.
Speaker 1:Like you shape the environment by, like how you are modeling your eating habits you know, what you're choosing to eat, how often you're eating Like yeah, just like what you're choosing to eat, how often you're eating like yeah, just like what you said. All of the things that we would want our kids to do and then provide them the opportunity to have a snack that is fueling, like, provides the nutrition that they need, you know, stocking the fridge with things that are accessible to them, and so just providing the opportunities in their environment too, I don't know, I imagine would be important as well, so that they're like surrounded by these things and like the options are just easy for them. Yeah, any other, any other tips for, let's see the one that we get a lot is like picky eaters or eaters who, just like they're like I only want Cheez-Its and that's going to be my meal Cheez-Its and cereal, right, and you know we've gone down and now we're trying to kind, of course, correct a little bit. Have you had athletes like that?
Speaker 2:Yes, I haven't, but you know because they're. If they're 13, 14 years old, then you can provide the food. But also it's okay to let them make some mistakes. If they say, okay, you want to eat cheese, it's okay. I recommend you try a bagel with some fruit and some cream cheese to help to feel your body. But if that's what you want to eat, okay, and just let them see how they feel, rather than just the parent just saying, no, you can't do this. No, you can't do this Because ultimately, when they leave, they're going to make their own decisions.
Speaker 2:If continue on their career in college or even just recreational sport, they're going to realize, oh, I didn't feel good just eating cheeses. So, just like with any setbacks in sports, you're going to make some mistakes and you learn from them. But with picky eaters, another thing parents can do is try to get them involved in the kitchen, like I mentioned before. Ask them to help you make a meal. Try to include them in shopping. I'm going shopping. How about you come with me and pick out some foods that you like?
Speaker 2:Let's prepare meals together. Let's looking up recipes together. How does this sound? Let's try this, just always exposing them to new things, but again letting them deal with some of the consequences, because that's how they learn.
Speaker 1:Yeah, I think that's really important, you know, and sometimes it's hard, like some athletes are like, yeah, no, I, I just ate whatever I played, great, you know, and they don't quite see, like you know, sometimes that happens, but yeah rarely, but yeah, I agree.
Speaker 1:But it's rare, or they'll like try and blame it on something else. You know that they think so. Yeah, I think bringing it back to and that's what we tell athletes, or tell parents too, when they're like even introducing the idea of mental training to their kids, is like, oh well, sometimes just having them experience like, well, you're really not coming back from mistakes very well you know and yeah the real struggle for you.
Speaker 1:What are you doing to change that and having them realize themselves like, yeah, I don't really have any skills when it comes to that you know, and so just connecting the dots on like. Oh well, maybe if we tried to like do a little bit better. So yeah, very good, ashley. Well, this has been great. Hopefully parents are grabbing some nuggets to start to implement with their kids. And can you let us know where else we can find a little more about you and learn?
Speaker 2:about sure? Yeah, my Instagram page you can just type in Ashley harps. It's surf turf sports dietitian. I'm very active on Instagram. I also have a website, go for the gold nutrition. There's a lot of free downloads there If you go to that section for free tips, and also on my Instagram page as well.
Speaker 1:Cool. Okay, Well, we will link those in the show notes. Ashley. Thank you again for sharing your time and sharing these resources with our community. Really appreciate it. You're welcome. Thanks for having me.