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Zoe Hardin, MPH, RD, LDN

@zoehardin_rd

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•Sports dietitian at Texas Tech
•Former collegiate volleyball player - current food & fitness lover 🤠
aka: @zoe_hardin

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Working out is my favorite way to show up for myself, relieve stress, honor what my body can do, & so much more.
It makes the best days better, & the worst days a little lighter.
The only way out is through. Keep showing up for yourself 🫶🏽💪🏽 by @zoehardin_rd

NOLA food dump!!! Not all of it pictured, but all of it was reallyy good (& worth all the walking)😋

Reminder to let yourself enjoy vacations!
Especially food!!
It’s okay to maintain a routine as much as possible- workout when you can, eat as many whole foods as you can, get your steps in, etc.
But when you have the chance…let yourself relax, enjoy the culture, & eat beignets!!! 🥂🤸🏼‍♀️

The gym & the ground beef and rice will always be there, waiting for you when you get back.
The memories and beignets will not. 🫶🏽 by @zoehardin_rd

Last but not least for the macro series…fats!

Fats can be confusing, as we tend to think we don’t need fats or try to avoid them.
Spoiler alert- they’re among the macronutrients for a reason! 🥑🧁🥓

Fats have a lot of roles in the body and are necessary for both optimal performance and health.
Check out the post to learn more ➡️

#sportsnutrition #nutritionforathletes by @zoehardin_rd

2025 dietitian dump!

mostly work, food, & more food! 🤸🏼‍♀️🎉 by @zoehardin_rd

Protein is typically a crowd favorite among athletes and non athletes, and for valid reasons. 🍳🥛🥩

While this macronutrient is mostly known for its role building muscle, it is also responsible for many other functions in the body. 💪🏽🏋🏽‍♀️

I always recommend prioritizing whole food protein sources over powders, supplements; etc. Check out these slides to learn why & how to incorporate more protein into your diet! 🤌🏽

#sportsnutrition #nutritionforathletes by @zoehardin_rd

It’s the little things 🤌🏼

#fitness #tallgirls by @zoehardin_rd

Thought these deserved a place on the feed 😋

First time trying all these Las Vegas spots and I’m a bigg fan of each of them ⬇️

Egg sandy - @urthcaffenv
Pics 2-4 - @estherskitchenlv
Coffee - @bluebottle

#lasvegasfood #vegasfoodie by @zoehardin_rd

To put it simply- carbs are the most slandered group of the macronutrients (I should know, I ate lettuce wraps before games in college).

The ironic thing is that they’re literally our main form of energy! Without adequate carbs, you will reach fatigue earlier and not be able to sustain a high level performance (I don’t make the rules) 🤷🏼‍♀️

Simple carbs (fruit, granola bars, pretzels, applesauce, juice) are broken down the quickest and should be utilized around training time 🍌🥯

Complex carbs (whole grains, veggies, oats) are digested at a slower rate, and should be prioritized at meal times to fill up carb stores in the body! 🍝🌯 by @zoehardin_rd

A glimpse into a week of workouts in 40 seconds 😆💪🏽

Did nottt want to a lot of the days, but a decent amount of structure, discipline, & insanity will get you a long way!

I also work in a weight room so that takes away about 99% of my excuses 😜 by @zoehardin_rd

Let’s be honest- it’s hard to follow a meal plan. Especially for busy athletes or anyone with a busy schedule.⏰

A lot of athletes I work with want to fuel better/have more guidance what they should eat, but aren’t ready to commit to a structured meal plan.

The athletes plate method is an effective and simple way guide to building a plate.
(Btw it’s not just for athletes)!!!

Whether going out to eat, eating at home, etc. this is a great way to be intentional about your plate, while also having flexibility!

Swipe through to see the different plates and when/why you should use each of them to best match your training schedule and lifestyle. 🍽️

#sportsnutrition #fuelingathletes by @zoehardin_rd

There’s approximately a 3 year difference between these two clips 🙈

My New Year’s resolution in 2021 was to do unassisted pull ups, and I finally accomplished it…in 2024!

Most fitness goals are not an overnight process. Same with nutrition goals or habit changes.

I’m a huge believer in sustainable, real changes rather than overnight fixes both in nutrition and fitness.
I know as well as anyone that it can get mundane, and feel like you aren’t making any progress in the day to day. Just because you can’t see it doesn’t mean it isn’t happening. 🕥

It’s not always a cute, flashy process. But I fear it’s a process that works.

This is proof & encouragement that if you keep showing up and do the work day after day, you’re bound to get there. 💪🏾🤧 by @zoehardin_rd

Eating disorder awareness week is Feb. 24 - March 2, 2025. This is a week to raise awareness to the public about the realities of eating disorders, & provide hope to those impacted.

-Eating disorders have the second highest mortality rate among all mental health conditions.
-9% of the US population will struggle with an eating disorder in their lifetime

While eating disorders affect anyone regardless of gender, age, sex, or race- this post focuses on the impact and prevalence among athletes.

This is a topic that is very close to my heart, as I have experienced the effects of disordered eating within athletics myself.
I share this post as both a professional who currently works with athletes, and a former athlete who wished they had a professional to work with.

*these behaviors are not solely applicable to athletes- as they can affect active people, former athletes, & can resonate with anyone in general.

If you are someone that any of this hits home with- I have provided resources, and I am happy to be a resource as well.
Be kind to one another and yourself 🫶🏽🫶🏽

#nedawareness #nedaweek2025 by @zoehardin_rd