Jacob Dowling, RD, CDCES.

Mission

My mission is to empower men and women to reclaim their health, let their light shine, and live with greater purpose through personalized nutrition coaching and simple lifestyle habits.

Why work with Jacob

You want to work with me because you can achieve results and feel great about yourself while I challenge you to be BETTER & BETTER. Encouragement moves mountains!

What he asks of you

I know you are going to try, but are you willing to commit to 1 habit/wk with a 6-12 month commitment in mind? If so, I’m your coach!

Go-to workout

Basketball/football are number one, plus running hills! Every day, I stretch and foam roll for 30-45 mins combined.

Favorite foods

Eggs, cheese, honey, beef, fish, liver, onions, garlic, mangos, pineapple, raw asparagus, carrots and avocado.

Fun fact

I tore my LCL + MCL in Nov. 2025 and am now back stronger than ever! I’m also the 7th of 10 children.

What should you eat before, during and after training?

Before training, most people do best with a meal two to four hours ahead, or a lighter snack closer to the start, built mostly around easy-to-digest carbohydrate with some protein. During long or very hard sessions, some athletes need carbohydrate and fluid along the way. After training, a meal or snack with protein and carbohydrate helps you refuel and start repair.

• ✓Timing that fits early mornings, lunch breaks or late practices
• ✓Pre-training options for a sensitive stomach
• ✓What to pack for long sessions, tournaments and travel days

How should you spread protein across the day?

Active people generally need more protein than inactive adults, and research suggests muscle uses it best when it is spread across several meals rather than packed into dinner. Jacob helps you build a protein source into each meal and snack in a way that suits your appetite, budget and food preferences.

Should you eat the same carbohydrate every day?

Not necessarily. Carbohydrate periodization means eating more carbohydrate on heavy or long training days and less on rest or light days, so fuel follows the work. It is a planning tool rather than a rule, and Jacob sets it up only when it makes sense for your sport and your goals.

How much should you drink, and do you need electrolytes?

Fluid needs vary widely with body size, heat, humidity and how much you sweat, so a single number rarely fits. Jacob can show you simple ways to judge your own needs, such as checking body weight before and after a session, and when sodium and other electrolytes are worth adding for long or hot training.

What helps recovery between sessions?

Recovery is built from ordinary things done consistently: enough total energy, regular protein, carbohydrate to restore fuel, fluids and sleep. Rest days still need real meals. Coaching looks at how all of these fit into your week, including the days when time or appetite is short.

Do team sports and endurance training need different fueling?

Yes. Team sports such as basketball and football mix sprints, jumps and contact with recovery between plays, so the focus is often on having fuel available for repeated bursts and on recovering between games and practices. Endurance training puts more weight on fueling long sessions and on carbohydrate across the week.

Can plant-based athletes meet their needs?

Many can, with planning. A plant-based athlete usually pays closer attention to total protein, combining protein sources, and nutrients such as iron, vitamin B12, calcium, vitamin D, zinc and omega-3 fats. Jacob helps you plan meals that cover these, and any supplement question is one to discuss with him and your doctor.

Does fueling change for younger and older athletes?

It does. Growing athletes need enough energy for both growth and training, so a young athlete should start with their pediatrician, and Jacob coaches adults. Masters athletes often benefit from paying more attention to protein, recovery time and bone health as they age, while still fueling the training they love.

Why should you keep eating enough when you move less?

Healing is itself work for the body, and cutting food too hard while injured can leave too little energy for repair. This balance is often called energy availability. Jacob helps you lower your intake sensibly to match the lower training load without dropping below what recovery needs.

How does protein help protect muscle?

Muscle can shrink quickly when a limb is immobilized or training stops. Regular protein through the day, together with the exercises your physical therapist prescribes, helps limit that loss. Coaching turns this into meals and snacks you can manage, including when cooking is harder than usual.

Which vitamins and minerals matter for tissue repair?

Several nutrients play roles in healing, including vitamin C in collagen formation, vitamin D and calcium in bone health, and zinc and iron in tissue repair and oxygen delivery. A varied diet with fruit, vegetables, whole grains, dairy or fortified alternatives and protein foods covers most of them. Supplements are a question to discuss with your dietitian and doctor, not a default.

What is an anti-inflammatory eating pattern?

It is a way of eating built on vegetables, fruit, whole grains, legumes, nuts, olive oil and fish, with fewer ultra-processed foods and less alcohol. Inflammation is a normal part of healing, so the aim is not to block it but to eat in a way that supports overall health while you recover.

How do you manage weight while you are less active?

Many people worry about gaining weight during time off. Jacob helps you adjust portions, keep protein steady and plan for the boredom, stress or disrupted routine that can change eating during an injury, so weight stays a manageable conversation rather than a source of anxiety.

How should you fuel the return to play?

As your therapist clears you to train more, fuel needs climb again, often faster than appetite catches up. Coaching steps your eating back up with the training load, so you have energy for the sessions that rebuild fitness and confidence.

How does Jacob work with your physical therapist or surgeon?

Your rehab team sets the medical plan: what you can do, when, and any restrictions. Your nutrition plan works within it, and you can share it with them. Anything that sounds like a new medical problem goes back to your care team.

Carbohydrate awareness, not carbohydrate fear

Carbohydrate has the biggest direct effect on blood sugar, but that does not mean cutting it out. Coaching covers how to recognize carbohydrate foods, pair them with protein, fiber and fat, and spread them across the day in amounts that suit your body, your food culture and your goals.

How does exercise affect blood sugar?

Activity usually helps your muscles use glucose, and the effect can last for hours. For some people, especially those using insulin or certain other medications, exercise can also bring a risk of low blood sugar. Jacob helps you plan meals and snacks around activity, and your prescriber advises on any medication changes.

Glucose monitoring basics

Whether you use finger-stick checks or a continuous glucose monitor, your readings are information, not a grade. Jacob helps you notice patterns after meals, training and sleep, and decide what to try next. Your target ranges come from your prescriber.

Working with your prescriber

A dietitian does not prescribe or change medication. Medication stays with the doctor or nurse practitioner who manages your diabetes, and your nutrition plan is built to work alongside that treatment.