Sofia Petersen, MS
Sports Nutrition Columnist
Master's in Exercise and Nutrition Science from the University of Tampa. Former sports dietitian for a Division I athletic program. Specializes in fueling strategies for performance and recovery.
Essays by Sofia
micronutrientsVitamin K2 and the Modern Diet Gap: What Calcium Goes Looking For
Vitamin K1 is widely available in leafy greens. Vitamin K2 has different metabolism, different functions, and a much narrower distribution in modern food supplies. The distinction matters for cardiovascular and bone health in ways that population-level recommendations have only recently begun to acknowledge.
macrosGlycemic Index Is the Wrong Compass: Use Glycemic Load
Watermelon has a glycemic index of 72, which is high. A standard serving of watermelon has a glycemic load of 4, which is very low. The two numbers tell different stories, and the one that actually matters for blood sugar response is the second one.
macrosThe Fiber Gap: Why the Most Boring Nutrient Is Also the Most Underconsumed
Protein trends, fat debates, and sugar panic dominate nutrition conversation. Fiber, the one macronutrient with consistent evidence for nearly every health outcome that matters, barely gets mentioned. The intake data explains why that matters.
macrosComplete vs Incomplete Proteins: A Distinction That Barely Matters
The idea that plant proteins must be carefully combined at every meal to form 'complete' proteins has persisted for decades. The biochemistry of amino acid pooling tells a different story.
macrosThe Protein Myth: Why 0.8g/kg Is Outdated for Most People
The RDA for protein was designed to prevent deficiency, not to optimize health. New dietary guidelines and decades of research suggest most adults need substantially more.