Carissa Dempsey Nutrition

Train hard. Fuel like it.

Performance nutrition for endurance and recreational athletes — runners, triathletes, swimmers, and adventure-sport athletes who want steady energy, real recovery, and race-day fueling that holds up.

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Registered Dietitian · ODNQ (Québec) & NBAD (New Brunswick) · IOC Sports Nutrition Diploma candidate · Competitive swimmer

THIS IS FOR YOU IF…

This is for the athletes who can't afford a season of guessing.

  • You're training for a race, a season, or a personal goal and want fueling that holds up.

  • Your training is fine, but recovery never quite catches up.

  • You bonk on long sessions and aren't sure why.

  • You're a coach, team, or school looking for evidence-based fueling support.

What working with a sports dietitian looks like:

I'm a Registered Dietitian based in Quebec, licensed in both Quebec and New Brunswick. I work virtually with endurance and recreational athletes who want to stop guessing about fuel and start training with a plan that fits their sport, their schedule, and their physiology.

My practice is athlete-focused and performance-oriented. The goal is steady energy, durable recovery, and confident race-day fueling — built on the evidence, fitted to your sport, and respectful of how you actually live and train.

• Dial in your daily nutrition so your training has something to build on.

• Build race-day, long-session, and brick-workout nutrition that actually works.

• Set up hydration and sweat-rate protocols for your event and climate.

• Adjust through training blocks, taper, race week, and off-season.

Pantry shelves with ingredients for performance nutrition and fueling strategies by sports dietitian Carissa Dempsey, RD.

What working together looks like:

We review:

  • Training or work demands

  • Eating patterns and timing

  • Hydration and recovery

  • Schedule and food access

  • Relevant health history

You leave with clarity on what needs adjusting first, and what matters longer term.

Follow-ups are used to refine and adjust as your demands evolve.

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Who I am — and why I work this way

I grew up swimming competitively with structured lanes, structured sets, and structured fueling.

Then I trained for my first 10 km open-water swim. No walls, no built-in resets, just open water and the reality that if my nutrition was off, I'd feel it.

That's when fueling stopped being theoretical. It became about eating enough, eating consistently, and never starting a long effort already behind.

I remember watching a video where the intra-fueling advice for long swims was to eat a typical high-fibre energy bar mid-effort. And I remember thinking — that’s not ideal mid-swim.

Not because energy bars are “bad,” but because long endurance efforts require easily digestible fuel that actually matches what the body is doing.

That moment stuck with me.

It’s why I now build fueling systems that hold up in real conditions — not just controlled ones.

Fueling isn’t something you perfect once.
It’s something you test, adjust, and refine in real terrain.

More about me

You're putting in the work. Let's make sure your fuel matches it.

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Questions?

Frequently Asked Questions

  • Our first session is all about getting to know you and where you are. We’ll discuss your health and nutrition goals, lifestyle, eating habits, and any challenges you’re facing. Together, we’ll create an actionable plan tailored to your needs.

  • Follow-up sessions focus on adjusting and fine-tuning your nutrition plan. We’ll track progress, address any challenges, and ensure you have the tools you need to succeed.

  • Yes! I offer virtual consultations for flexibility and convenience. I am not currently offering in‑person consultations.

    If you live in New Brunswick or Quebec, we can work together virtually from wherever you are — home, work, or whatever terrain your day throws at you.

  • Rather than generic meal plans, I focus on helping you build sustainable eating habits. I can guide you in meal planning, suggest meal ideas, and offer nutrition templates, but my goal is to empower you to make informed choices rather than rely on rigid plans.

  • I am not setup for direct billing.

    Many insurance providers offer reimbursement for dietitian services. I recommend checking with your provider to see if you’re covered.

  • If you need to cancel your appointment, please provide at least 24 hours' notice.

    Cancellations made with less than 24 hours' notice may be subject to a cancellation fee of 50% of the session cost.

    No-shows (missed appointments without prior notice) will be charged the full session fee.

  • By booking an appointment with Carissa Dempsey Nutrition, you acknowledge and agree to the following terms regarding nutrition counselling services provided by a Registered Dietitian.

    Updated consent form coming soon.