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Katie Kantzes

Katie Kantzes

iTRI365 offers nutrition consulting through Katie Kantzes.  If you want to learn how to fuel your workouts, recover faster, or understand how to eat healthfully while juggling training, family, and a budget, get started by filling out this form: iTRI Nutrition Athlete Intake Form.

All info will be kept confidential.  Katie will contact you within 24 hours to set up a brief phone or Skype conversation to discuss which services would best suit your goals.

Sports Nutrition and Meal Planning Services

Every service starts with a consultation so I can get to know you and your goals.  Together, we will adjust the services and pricing below based on your needs.

Single assessment and action plan- $150 is a 1-1.5 hour consultation (in person, by phone or via Skype). iTRI athletes, $100.

We'll do a deep-dive evaluation of current habits and parameters: nutrition, exercise, work/life balance.  I’ll assess your calorie intake needs, discuss your goals, and come up with a general action plan.  One 30-min follow-up is included via phone call or Skype.

Nutrition coaching and meal planning package: $59/week for 2 months, additional months as needed.  Email and text communication and support throughout is included.  iTRI athletes, $325 total for 2 months.

Session 1: Initial assessment (detailed above)

Session 2: Overview of tools and expectations

Session 3: Discuss client food diary

Session 4: Meet and discuss meal plan and any additional resources requested

Session 5-8: Weekly check-in to review progress and adjust plan as needed

A la carte services:

Sports nutrition overview: $150 ($100 for iTRI)

Daily fueling and general nutrition (how to eat well for overall health) overview: $150 ($100 for iTRI)

Grocery store tours, pantry overhaul, and basic healthy cooking lessons: price upon request


Katie has lived in hilly and sunny Austin, Texas for 7 years.  A cat 1 road racer, she is aiming to compete in several national races in 2017.  Katie completed her Masters in Public Health at UT in 2015, with a focus in Nutrition Epidemiology.

Katie’s nutrition philosophy:

  • Food is fuel.   It supports everything we do as athletes.  Fueling well can lead to weight loss as it allows your body to adapt and perform at higher levels, resulting in a leaner physique and better body composition.

  • There is no magic bullet. Paleo, sugar-free, low-carb - all diets work short term through a reduction in calories.  For sustainable change (that is, if you truly need to modify body composition to improve performance), look to your relationship with food. 

  • I don’t believe in “bad” or “good” food.  Sometimes, we eat solely for pleasure, eat until we’re overfull, or snack because the food is in front of us.  Learn the difference between head and body hunger, keep your overall health and performance goals in mind (don’t eat JUST pizza and pie), and your best body and performance will follow.

  • Quality, not cleansing.  Focus on high quality foods that will boost your performance rather than restricting your diet in an unsustainable way.  Colorful veggies, fruit, whole grains, lean protein, healthy fats, and a treat here and there.

  • Preparation and a little bit of practice can make fueling well inexpensive, easy, and keep you from boredom. -Use what’s in your pantry. Know how to make healthful meals with what you’ve got.  Avoid bonking.  If you’re busy, meal plan for the week so you can grab food and get on with your life.

For more information or to contact Katie, email itri365katie@gmail.com