Fueling that fits!
Nutrition specialized for your health, life, and performance, back by science through simple and flexible eating.
Performance is not just about sport, but rather how you feel throughout your day! We create individualized nutrition plans tailored for specific lifestyles, movements, and goals.
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Sports nutrition coaching isn't just for elite athletes; it's for anyone looking to optimize their physical performance and health through tailored dietary strategies. Whether you're just starting out, aiming to break personal records, or seeking to enhance your overall wellness, our coaching is designed to support your journey.
Embarking on your sports journey: hit the ground running with the knowledge and foundations of sports nutrition.
Competitive Athletes and Professionals: Gain the competitive edge by honing in on your nutrition.
Enhance Your Fitness and Well-being: Whether you're into CrossFit, marathons, or simply enjoy a healthy, active lifestyle, sports nutrition coaching can optimize your energy levels, improve your workout recovery, and align your diet with your fitness objectives for sustainable health.
I'm a performance dietitian (aka, sports nutritionist), coach, runner, powerlifter, wife, and PhD candidate. I have a passion for helping people find a balance with nutrition for their sport and life. For the last 8 years, I have dedicated my education and career working through the confusing mess that is nutrition today.
I aim to put my clients first by applying a scientific, yet realist approach to nutrition.
KYLE - HIGHLAND GAMES ATHLETE AND Advid HIKER
Stephanie has given me the tools, the confidence, and the support I could not find in myself.
Her process brings out the truth of what your expectations are for yourself and the path that you want to take to accomplish those expectations. I trust her knowledge of nutrition and of the science of the body and her ability convey those concepts to me.
LISA - Active mom of two
...THAT IS THE 5K I'M ALWAYS TRAINING FOR!
Stephanie is intellectually curious, current on any/all literature, and always seems to have evidence-based empirical research at her fingertips to cite alongside her practical recommendations for day-to-day living. She is great at reinterpreting your personal life and lifestyle goals so that you can think about behavioral changes that make sense for you and that are sustainable. I enjoy having the energy to say "yes" to my kids when they want me to lean into any given activity.
MY FIRST MEETING WITH STEPHANIE WAS QUITE AN EYE OPENER FOR ME. I KNEW I FOUND THE RIGHT PERSON TO WORK WITH.
She tailored her training based on my needs, specifically focusing on educating me on my food habits rather than saying “no”. I appreciate that Stephanie never tried to set unrealistic goals and never told me “no” to any food category. Her philosophy was everything in moderation with portion control. Stephanie has been wonderful not only as my dietician but also as a very kind and understanding human being.
HER ABILITY TO READ AND UNDERSTAND ME AS A PERSON PLAYED A HUGE ROLE IN HER EFFECTIVE COACHING BOTH WITH NUTRITION AND TRAINING
Stephanie is understanding of a busy life, but doesn’t take excuses while demonstrating empathy. She refuses to give up and is supportive without being overbearing.
Julia
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The off-season is a crucial period for marathon runners to focus on recovery, rebuilding, and preparing for future races. While training intensity and mileage might decrease, nutrition remains a key element in this phase. Proper off-season nutrition helps in muscle recovery, replenishing glycogen stores, and maintaining a healthy weight.
In this blog, we’ll explore effective nutrition strategies for marathon runners during the off-season, focusing on how to balance macronutrients, manage weight, and prepare your body for the next training cycle.
While the off-season might seem like a time to relax dietary habits, it’s an opportunity to recalibrate your nutrition. After a grueling training season, your body needs nutrients to repair muscles, support immune function, and restore energy levels. Ignoring nutritional needs during this period can lead to prolonged recovery and an increased risk of injury once training resumes.
Post-race recovery is centered around muscle repair. Incorporating adequate protein in your diet ensures your muscles can recover and rebuild. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. Focus on high-quality protein sources like lean meats, fish, dairy, eggs, legumes, and plant-based proteins.
This trend for protein intake will continue throughout the off season. You still need to recovery at lighter efforts. In addition, if you want to improve body composition, aiming for a higher protein intake of 1.6-2.0 grams per kilogram of body weight, would be more advantageous.
Quick Tip: Spread your protein intake evenly across meals to maximize muscle protein synthesis.
During the off-season, your carbohydrate needs decrease as training volume drops. However, carbohydrates are still essential for energy and recovery. Choose complex carbohydrates like whole grains, fruits, and vegetables to provide steady energy and fiber.
Quick Tip: Monitor your carbohydrate intake to match your reduced energy expenditure. This helps prevent unwanted weight gain while ensuring adequate glycogen stores for light training or cross-training activities.
Fats play a significant role in hormone production and overall health. Include sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish. Omega-3 fatty acids, in particular, have anti-inflammatory properties that aid in recovery.
Quick Tip: Incorporate fatty fish like salmon or consider a quality omega-3 supplement to support joint and muscle health.
Vitamins and minerals are crucial during the off-season for recovery and immune support. Focus on a diet rich in colorful vegetables and fruits to cover your micronutrient needs. Pay special attention to:
You should aim to not go into a race season depleted.
Quick Tip: If you suspect deficiencies, consider getting a blood test and consult a dietitian for personalized advice. Book a 15 minute consultation call with our team here.
Hydration is often overlooked during the off-season. Even with reduced training, maintaining proper hydration is critical for recovery and overall health. Water, herbal teas, and electrolyte-rich beverages can help keep you hydrated.
Quick Tip: Monitor your urine color as an easy way to gauge hydration levels—light yellow indicates adequate hydration.
The off-season is also an ideal time to foster a healthier relationship with food. Focus on mindful eating, allowing yourself to enjoy a wider variety of foods without the pressure of strict race-day nutrition. This can reduce burnout and set you up for a more balanced approach when training resumes.
Take the time to reflect what went well and what did not go well with your nutrition this past season. Now is the time to build those habits with lower time commitment to training and you can spend more time and mental focus towards nutrtion.
As the off-season progresses, begin aligning your nutrition with your upcoming training goals. Gradually increase your caloric intake and carbohydrate load as you ramp up your training volume. This progressive approach helps in maintaining energy balance and avoiding weight fluctuations that can affect performance.
Off-season nutrition is not about neglecting your dietary habits but about strategically supporting your body through recovery and preparation for the next race season. By focusing on balanced macronutrient intake, adequate hydration, and mindful eating, you can optimize your recovery and build a strong foundation for the challenges ahead.
If you are having trouble figuring out a diet with the right amount of essential nutrients, don’t worry we totally understand. It can seem confusing and frustrating to keep everything in mind.
Let us take out the guesswork for you! Apply to work with our amazing sports dietitian team and get started on your journey toward optimal performance nutrition.
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Carbohydrate loading is a popular strategy among athletes to maximize glycogen stores in muscles before endurance events. In this blog, we’ll dive into what carb loading is, how to effectively carb load, present 5 Carbohydrate loading meal ideas, provide a 2-day sample meal plan, and highlight key takeaways.
Carbohydrate loading, or carbohydrate loading, is a strategy used by athletes to increase the amount of glycogen in muscles before a high-endurance event. This process helps improve performance by ensuring the body has enough energy reserves.
Carbohydrate loading, or carb loading, is a nutritional strategy designed to maximize the amount of glycogen stored in your muscles before a high-endurance event, such as a marathon or long-distance cycling race. Glycogen is the primary source of energy during prolonged, intense physical activity, and ensuring that your muscles are fully stocked can significantly enhance your performance and endurance.
Typically, this process involves a period of tapering your training while simultaneously increasing your carbohydrate intake. For about 3-4 days before the event, you should consume a diet that consists of 70-80% carbohydrates (1). This shift allows your body to store more glycogen than it normally would during a regular training phase. Alongside this dietary adjustment, it’s essential to reduce the intensity and duration of your workouts to give your muscles time to replenish their glycogen stores fully.
The effectiveness of carb loading lies in its ability to delay fatigue and maintain performance levels during prolonged exercise (1, 2). By starting an endurance event with maximized glycogen stores, you can sustain a higher intensity for a longer period, thus improving overall performance. However, it’s important to note that carb loading is most beneficial for activities lasting longer than 90 minutes. For shorter durations, your regular diet should provide sufficient energy reserves.
Overall, carb loading is a tried-and-tested method used by athletes to ensure they have the necessary energy to compete at their best. By understanding and properly implementing this strategy, you can significantly boost your endurance and performance on race day.
* These recipes are not my own and I have linked the recipes to the original creators.
2. Whole Wheat Pasta with Marinara Sauce
3. Quinoa Salad with Sweet Potatoes and Black Beans
4. Baked Potatoes with Greek Yogurt and Chives
5. Brown Rice Stir-Fry with Tofu and Vegetables
Day 1:
Day 2:
By following these carb loading tips and incorporating these meal ideas, you’ll be well-prepared to perform at your best. For more personalized nutrition advice and coaching, visit Stephanie Small Coaching.
If you want to, you can become your very own carb loading expert with the Carb Loading Guide book. As an endurance-focused performance dietitian, I’ve encountered countless questions about carbohydrate loading. Recognizing its crucial role in endurance sports, I’ve dedicated my efforts to creating a comprehensive, step-by-step guide. This guide is your roadmap to developing a personalized carbohydrate loading plan tailored to your unique needs and goals.
Step into a world where nutrition and performance converge. Together, we’ll unlock the power of food to catapult your athletic endeavours to new heights. Learn more about the Carb Loading Guide book.
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Protein is currently all the rage and for good reason. Protein, especially for runners, provide so much value when it comes to performance. Yet, protein tends to be the more diffcult macronutrient to start your day with
If you find yourself scrambling for breakfast ideas that are both high in protein and easy to prepare? You’re not alone. As someone who values nutrition but prefers to spend minimal time in the kitchen, I’ve discovered a few recipes that are minimal prep and cook but are packed full of protein.
High-protein meals that are simple to prepare and perfect for those of us who’d rather not navigate complicated recipes. In this post, I’ll share 5 high-protein breakfast ideas sourced from expert food bloggers. These meals are designed to fuel your day, support your fitness goals, and save you time—all without the need to become a master chef.
Starting your day with a high-protein breakfast is more than just a trend among fitness enthusiasts; it’s a science-backed strategy to kickstart your morning with sustained energy, improved health, and enhanced mental focus. Here’s why incorporating protein-rich foods into your first meal of the day can make a significant difference in how you feel and perform:
Making protein a cornerstone of your morning meal sets a positive tone for the day ahead. Whether your goal is to manage your weight, support muscle health, enhance mental focus, or simply maintain a balanced diet, a high-protein breakfast is a powerful tool in your nutritional arsenal. As we explore easy and delicious ways to incorporate more protein into your morning routine, remember that the key to a successful diet is variety and balance. Let’s move on to discover five simple high-protein breakfast ideas that even the most culinary-averse can master.
For runners, especially those with early morning training schedules, nutrition plays a crucial role in optimizing performance and recovery. While high-protein breakfasts are a cornerstone of runners nutrition, the timing of this meal relative to training sessions can significantly impact its benefits. Here are some tailored tips and considerations for athletes looking to maximize the advantages of their high-protein morning meal:
If you’re an athlete who trains first thing in the morning, consider timing your high-protein breakfast for after your workout session. Consuming protein post-exercise is vital for muscle recovery and growth. It provides the necessary amino acids for repairing muscle fibers damaged during training and can help replenish energy stores. A breakfast rich in high-quality protein after your workout can enhance recovery and prepare your body for the next training session.
While a substantial high-protein meal is recommended post-workout, having a light snack before your training can help maintain energy levels without weighing you down. Opt for something easily digestible and low in fat; a banana, a small serving of yogurt, or a slice of toast with jam can provide a quick energy boost.
While protein is the star of your breakfast, don’t neglect the importance of carbohydrates and fats. Carbohydrates are essential for replenishing glycogen stores after a morning workout, and healthy fats provide long-lasting energy and are vital for absorbing certain nutrients. Consider including whole grains, fruits, and sources of healthy fats like avocados or nuts in your breakfast to ensure a balanced meal.
Different runners have different dietary needs based on their lifestyle, goals, and personal health. Customize your protein sources and amounts to what works best for you. While animal products are high in protein, plant-based options like lentils, tofu, and quinoa can also offer substantial protein and are excellent for those following a vegetarian or vegan diet.
Not all proteins are created equal. Aim for high-quality protein sources that contain all the essential amino acids your body needs. Eggs, Greek yogurt, cottage cheese, lean meats, and whey or plant-based protein powders are excellent options for building a high-protein breakfast that supports athletic performance and recovery. Plant-based proteins are of high-quality as well, they just may require more thought and forsight to ensure you are getting enough protein at each meal.
Incorporating these tips into your morning routine can help athletes not only maximize the benefits of a high-protein breakfast but also ensure that their overall nutrition strategy supports their training and performance goals. Remember, a thoughtful approach to nutrition is as important as the training itself when it comes to achieving athletic excellence.
1. Make Ahead Breakfast Burritos: Made by the wonderful Meghann Featherstone who is also a sports dietitian dedicated to runners. This meal prep is easy and delicious. You can prep 5 for the week or 15 to carry you out over the month f you need to.
2. Protein Oatmeal Muffins: This has been a personal favourite of mine! These homemade muffins are made with eggs, fruit, oats, and protein powder making for a great grab-and-go protein option. Not only do they pack 15g of protein per muffin, but also 4g of fibre! Pop in the microwave for 1 minute, grab 2 and you are on your way to start the day! Check out this recipe from Ally’s Kitchen.
3. Cottage cheese and eggs: Eggs alone do not contain large amounts of protein (6g per egg). Add in another side of protein such as cottage cheese can help create a 25-30g protein breakfast without much effort. Check out the 8 different variations of cottage cheese eggs by Elizbeth from Hello Spoonful.
In wrapping up, it’s clear that incorporating high-protein meals into your breakfast routine is great to kickstart your day with energy, focus, and satiety. The beauty of the five easy high-protein breakfast ideas we’ve explored lies in their simplicity and efficiency, perfectly catering to those of us who prioritize health but prefer to spend less time in the kitchen.
Remember, a nutritious morning meal sets the tone for the day ahead, and with these quick meal prep solutions, you’re well on your way to enjoying the myriad benefits of a protein-packed start. Whether you’re meal prepping for the week or looking for a quick fix on a busy morning, these breakfast ideas are designed to fit seamlessly into your lifestyle, proving that healthy eating doesn’t have to be complicated.
I encourage you to experiment with these recipes, tweak them to your liking, and perhaps even discover the joy of creating simple yet satisfying meals. Here’s to mornings filled with energy, nourishment, and a little extra time to enjoy the start of your day.
I’d love to help you optimize your nutrient that reflects your goals, physical activity, and lifestyle so you can feel your best. You can check out my different program options or schedule a 15-minute consultation call.
Stay fueled friends!
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The types of carbohydrates that you consume matter.
ALL carbohydrates are made up of these three simple sugars: glucose, fructose, galactose.
Glucose, fructose, and galactose are sugar molecules called monosaccharides, that when combined are called di- or monosaccharides.
Glucose is found in grains, honey, table sugar, and fruits.
Fructose is a sweeter sugar most commonly found in fruits, honey, and vegetables.
Galactose is produced in the mammary gland of animals and is found in kinds of milk.
Carbohydrates have to be in this simplest form before they are absorbed from the intestines into the blood no matter the source. There are different types of transporters on the cells of the intestines, called enterocytes.
Glucose and galactose require the use of the sodium-dependant glucose transporter (SGLT-1) which requires sodium to work in order to get into the enterocyte (intestinal wall cell). SGLT-1 can transport up to 60g / hour of glucose and galactose.
Fructose uses GLUT5 to get into the enterocyte, sodium is not required to be present. GLUT5 can absorb up to 30g/hour of carbohydrates.
Once in the enterocyte, glucose, fructose, and galactose all use GLUT2 to get into blood circulation which is required to be able to get to the necessary muscle to use for energy.
Now for those shorter workouts, this may not matter. However, once your training starts to last greater than 2 hours, you really want to make sure you are fueling with intra-workout carbohydrates so that you don’t hit a wall = you ran out of fuel.
It is important to understand which and how many carbohydrates are the best to consume.
By using a combination of simple carbohydrates can ensure that you:
✅Maximize absorption
✅Prevent GI distress
✅Prevent gastric dumping (leads to GI distress)
✅Maintaining properly fueled
In summary: your carbohydrate source matters during training to stay fueled!!
*Disclaimer: this post is referring to carbohydrates during workout fueling. You should not fear a carbohydrate because it is a simple carbohydrate.
If you want to learn how to maximize your training with carbohydrate timing, check out the Carbohydrate Cheat Sheet to see how many carbs you should be eating daily!