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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Ferritin is a key protein that stores iron in the body and releases it as needed, playing a vital role in the production of red blood cells and the transport of oxygen throughout the body. The amount of ferritin, known as ferritin levels, in your blood reflects how much iron is stored in your tissues, making it a critical marker for understanding your iron status. Low ferritin levels often signal iron deficiency, which can eventually lead to iron-deficiency anemia, a condition that severely affects your energy levels and overall health.
Ferritin levels are typically assessed through a simple blood test, which measures the concentration of ferritin in nanograms per milliliter (ng/mL). According to the World Health Organization (WHO), normal ferritin levels range between 30 to 300 ng/mL for men and 15 to 150 ng/mL for women, though these ranges may vary depending on your lab and individual factors (1).
For runners and endurance athletes, maintaining optimal ferritin levels is essential. Iron plays a crucial role in the production of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to your muscles. When ferritin levels are low, it can reduce your body’s ability to transport oxygen efficiently, leading to fatigue, shortness of breath, and a decrease in endurance performance . Research shows that iron deficiency, even without anemia, can impair athletic performance by limiting oxygen supply and reducing VO2 max, a key measure of aerobic capacity (2).
Athletes, particularly those involved in endurance sports like running, cycling, and swimming, are at a higher risk of iron deficiency due to several factors:
If you’re a runner or endurance athlete who has been feeling unusually fatigued, struggling with recovery, or noticing a decline in performance, checking your ferritin levels could be a crucial step in understanding and resolving the issue (4, 5).
As an athletes whether you currently have low iron levels or not, here are 5 best practices to ensure you are consuming adequate iron and improve absorption, especially if you are low in iron.
One of the most direct ways to boost ferritin levels is by increasing your intake of iron-rich foods. Iron is essential for ferritin production, and there are two types of dietary iron: heme and non-heme.
Tip: Pair non-heme iron foods with a source of vitamin C (like citrus fruits) to increase absorption.
Some foods and beverages can block the absorption of iron, which can hinder your efforts to increase ferritin levels. Common iron blockers include:
To improve iron absorption, try to avoid these foods and drinks around meal times when you’re consuming iron-rich foods.
If you’re not able to get enough iron through diet alone, iron supplements can help. Speak with your healthcare provider before starting any supplement regimen, as they can recommend the right type and dosage based on your needs.
Some common iron supplements include:
Tip: Taking iron supplements with a glass of orange juice can improve absorption and reduce potential stomach discomfort.
Vitamin C plays a key role in enhancing the absorption of iron, especially non-heme iron from plant sources. Including more vitamin C-rich foods in your diet can help boost ferritin levels effectively.
Great sources of vitamin C include:
Try adding these foods to your meals for an extra absorption boost!
Tip: Squeeze some lemon on steak!
Sometimes, low ferritin levels are linked to underlying health conditions like chronic inflammation, gastrointestinal disorders, or heavy menstrual bleeding. If you suspect a health issue is contributing to your low ferritin levels, it’s important to address this with a healthcare professional. Treating the root cause can lead to sustained improvement in ferritin and overall iron stores.
Improving ferritin levels is key to maintaining healthy iron stores and preventing fatigue, weakness, and anemia. By incorporating iron-rich foods, avoiding iron blockers, and considering supplements if needed, you can make significant progress. Don’t forget the power of vitamin C and addressing any underlying health conditions to keep your ferritin levels in check.
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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Creatine is one of the most researched and effective supplements on the market, known for its benefits in enhancing performance and muscle mass, especially when paired with resistance training. But did you know creatine can also benefit endurance athletes? In this blog post, we’ll explore how creatine works, its benefits for endurance sports, and how to incorporate it into your regimen.
Creatine is a naturally occurring compound in the body, synthesized primarily by the liver, pancreas, and kidneys. It’s also found in dietary sources such as meat and fish. On average, a person consumes about 1 gram of creatine per day through their diet. The body stores creatine mainly in the muscles, where it plays a crucial role in producing energy during high-intensity activities.
Creatine’s primary role is to help produce adenosine triphosphate (ATP), the energy currency of cells. During intense exercise, ATP is rapidly broken down to fuel muscle contractions. Creatine donates a phosphate group to adenosine diphosphate (ADP) to regenerate ATP, providing a quick energy source for high-intensity efforts. This process enhances energy availability, which can improve strength, power output, and overall athletic performance.
While creatine is often associated with anaerobic activities like weightlifting and sprinting, it also offers several benefits for endurance athletes:
For optimal results, the recommended dosage of creatine is 3-5 grams per day. This dosage helps saturate muscle stores and maintain elevated creatine levels. Here’s a simple guide to incorporating creatine into your routine:
The most researched and cost-effective form of creatine is creatine monohydrate. It’s widely available, affordable, and has a well-established safety profile. When selecting a supplement, look for products that are free from additives and fillers. Vegetarians and vegans should ensure their supplement does not contain gelatin or other animal-derived ingredients.
Creatine is generally safe for most people when taken within recommended dosages. Some individuals may experience mild gastrointestinal discomfort, such as bloating or diarrhea, especially during the loading phase. If this occurs, try splitting the dose into smaller amounts taken throughout the day.
I will highlight, that there has been 1 report of creatine-increasing manic episodes in patients with bipolar disorder (1) and there is large anecdotal evidence of increasing irritability in those with ADHD taking medication (specifically Vyvanse). While there is limited evidence, if you have a mental disorder, please consult with your physician or psychiatrist before taking creatine.
Creatine is a powerful supplement with numerous benefits for endurance athletes. From improving performance and enhancing recovery to supporting muscle growth and cognitive function, creatine can be a valuable addition to your training regimen. As always, consult with a healthcare professional before starting any new supplement to ensure it aligns with your individual health and performance goals.
If you have any questions or need personalized advice on using creatine, feel free to reach out. Whether you’re an endurance athlete looking to gain an edge or simply interested in the benefits of creatine, I’m here to help!
Incorporating creatine into your supplement routine can offer significant performance and recovery benefits for endurance athletes. By understanding how creatine works and following proper dosing guidelines, you can maximize its potential to boost your athletic performance and overall fitness.
If you are interested in taking creatine, please ensure you are taking third-party tested supplements (you can learn more about that here). You can purchase a third-party testing creatine supplement with 30% off using this link to Fullscript.
References
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Embarking on a marathon journey requires more than just training but it demands a strategic approach to nutrition that sets your body for optimal performance. Among these strategies, carbohydrate loading stands out as a pivotal method for marathon runners aiming to maximize their energy reserves and endurance. This blog will delve into the art and science of carbohydrate loading, offering a comprehensive guide to optimizing your pre-marathon nutrition for enhanced performance and endurance. Whether you’re a seasoned marathoner or a first-timer, understanding the nuances of carbohydrate loading can be the key to crossing the finish line with energy to spare.
Carbohydrate loading isn’t just for the pros. It’s a game-changer for any endurance athlete, especially if you’re gearing up for a half-marathon or beyond. But let’s clear something up: carbohydrate loading isn’t about gobbling down a giant bowl of pasta or a whole pizza the night before your race. There’s a science to it—a method to the carbohydrate madness, if you will.
Carbohydrate loading is an essential strategy for endurance athletes, aimed at maximizing their stamina and performance during prolonged physical activities. This process involves a significant increase in carbohydrateohydrate intake, typically 1-3 days before the event (Hawley, 1997). The primary goal of carbohydrate loading is to boost the body’s glycogen reserves, particularly in the muscles, which are a critical energy source during exercise (Gildersleeve, 2012).
Glycogen is a form of energy storage in the body. Think of it like a reserve tank of fuel. It’s mainly stored in the liver and muscles. When your body needs extra energy, like during exercise or between meals, it breaks down glycogen into glucose, which is a type of sugar that your cells use as fuel. This process helps to keep your energy levels steady. In simple terms, glycogen is your body’s way of storing extra energy for when it’s needed.
Glycogen, stored in the muscles, is the preferred fuel for muscular tissue during high-intensity or endurance activities. It’s produced within the body from the carbohydrate we consume. By increasing carbohydrateohydrate intake before an event, athletes can significantly enhance their muscle glycogen stores (Kolby, 2020). This strategic approach ensures that the muscles have an ample supply of energy, which is particularly crucial during strenuous activities that demand sustained physical effort.
The concept of carbohydrate loading is based on the understanding that while the body has limited glycogen storage capacity, this capacity can be optimized through dietary strategies. When an athlete consumes carbohydrate in large quantities prior to an event, it leads to an increase in the amount of glycogen stored in the muscles. This elevated glycogen level allows the muscles to work at their optimal capacity for a more extended period, delaying the onset of fatigue and enhancing overall endurance.
Carbohydrate loading, therefore, is more than just eating more carbohydrates; it’s a deliberate and structured approach to nutrition, aimed at ensuring that endurance athletes have the necessary energy reserves to perform at their best during long-duration sports events. This method is particularly beneficial for activities like marathons, triathlons, and long-distance cycling, where maintaining a consistent energy supply is crucial for both peak performance and overall endurance.
To effectively implement carbohydrate loading, it’s important to recognize that each runner requires a slightly different approach, largely influenced by body weight and the anticipated energy expenditure during the event. A good rule of thumb is to begin carb loading 2-days before your race, aiming for an intake of about 8-12 grams of carbohydrates per kilogram of body weight per day. This range allows for some flexibility based on individual needs and preferences. For instance, a lighter runner with a less intensive race plan might lean towards the lower end of this range, while a heavier runner or someone tackling a more demanding course might find better results at the higher end. If your carbohydrate loading amount exceeds 600g of carbohhydrates in a single day, then opt for a 3-day carbohdyrate load rather than a 2-day carbohdyrate load. Remember, this isn’t a one-size-fits-all prescription but a starting point to tailor your carb loading strategy to your unique requirements.
The first step in developing your carb loading plan is to calculate the total amount of carbohydrates you’ll need. This calculation is based on your body weight and the recommended carbohydrate intake per kilogram of body weight. Here’s how you can do it:
If you know your weight in pounds, divide it by 2.2 to convert it to kilograms. For example, if you weigh 150 pounds, your weight in kilograms is approximately 68 (150 ÷ 2.2).
Multiply your weight in kilograms by the recommended carbohydrate intake, which is 8-12 grams per kilogram. Using the same example, if you weigh 68 kilograms, your carb loading intake would range from 544 grams (68 kg x 8 g/kg) to 816 grams (68 kg x 12 g/kg) of carbohydrates per day.
Consider your planned energy expenditure. If you’re preparing for a particularly strenuous event or if you have a higher training volume, you might need to aim for the higher end of the range. Conversely, for lighter training or shorter events, the lower end might be sufficient.
Remember, this calculation provides a ballpark figure for your carbohydrate needs. It’s important to listen to your body and adjust your intake based on how you feel during training sessions.
The importance of practicing your carbohydrate loading regimen cannot be overstated. It’s a crucial part of your preparation for any endurance event. Just like you train your body to adapt to the physical demands of the event, you also need to train your digestive system and metabolism to handle and optimize the increased carbohydrate intake.
As you prepare for your race, remember that the diligence and commitment you’ve shown in your training and nutrition are the building blocks of success. Carb loading is more than just a dietary tactic; it’s a testament to your dedication to optimizing your performance and reaching new heights in your athletic endeavors.
To ensure you’re fully confident and informed about your carbohydrate loading strategy, I offer personalized sessions tailored to address your concerns and questions. If you’re navigating uncertainties or seeking expert guidance, consider scheduling a one-on-one consultation. This personalized approach allows us to delve into your specific needs and craft a plan that aligns with your marathon goals. Click here to book your session or review the different program options Click here. Alternatively, if you’re contemplating whether we’re the right match for your training and nutrition journey, I invite you to a complimentary 15-minute consultation call. This initial conversation is an opportunity for us to explore how we can work together to achieve your marathon success. Click here to arrange your call and take the first step towards optimizing your performance.
Good luck on your upcoming race!
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May 4 was the day I decided to run a 50k.
Why? I am not entirely sure.
Maybe I wanted a new challenge or prove others wrong or simply just see if I could do it. When I first was looking for races I knew I wanted to simply finish, with no time goal in mind (at the time). So that very day, I set out on a training plan without signing up for a race just of yet. We were still in the beginning stages of COVID and most races were cancelled, but I wanted to get started on my base.
That summer I trained in Florida which if you ever trained in the Florida Summer (aka Satan’s armpit) then you know how excruciating that can be. Now I had not been running before that so I was SLOOOWWWWW. However, unlike my first marathon, I had known how to approach this training a bit differently.
I move to Boston that winter and in October I signed up for my first 50k that was supposed to be in April. This allowed me to finish my base phase and then start training for 22 weeks starting in December. Keep in mind this was my first winter running or ever! First time I saw snow, let alone run in it!
All went well throughout the training online mid-march about 6 weeks out from race day. It was the day after I finished my first 16 miles run and I was feeling good. Until I hopped out of bed that morning. It was extremely excruciating to walk. After about a week and no improvement, I went to see a specialist where the conclusion was that I had a stress fracture. Which takes about 6-8 weeks to heel. I waited until the last minute, but ultimately I knew it was smart to back out of the race.
Once my foot healed, I knew I needed to find a race before the end of the year! The last race of the season that was close to home or where I live was December 18th. The Tallahassee Ultra.
Honestly, my training for the ultra went great. Never ran into troubles aside from a few phantom pains the last month of training. I feared I would not be able to race so I did everything in my power to keep everything in check. Because I wanted to race so bad, I did everything I could to stay injury-free: sleep, nutrition, stretching, hydration, all of it!
Leading up into race day was a little nerve-racking. Almost was unable to race due to travel issues but we made it.
That morning my support team (which included only my lovely husband) and I woke up at 3 am to leave the house by 3:30 am CST to make it to the race by 6:30 am EST. So a time change, 2 packs of oatmeal, a Gatorade, and 2 hr drive later we made it. Grabbed my race gear, prepped my husband with the plan, and then I waited.
I didn’t do much of a warm-up. I was trying to keep my breakfast in place and trying to keep cool. After training in 30 and 40 F weather in Toronto, 75 F + humidity was not a great shift. Also, I wasn’t even able to finish what I had planned but that is okay. I switched things up to try to backload food intake as early on as possible.
When 6:55 am hit, we all lined up (there were only about 30 of us) and I hit the back of the pack. I have no intentions of leading the group. Then we were off.
Mile 1: 10:55
Mile 2: 10:43
Mile 3: 11:17 (feeling good)
Mile 4: 8:21 (not sure what happened here)
Mile 5: 12:12
Mile 6: 12:56 (bathroom break)
The first loop out of five was complete. Was able to pick up snacks from the hubby and was holding down quite a bit of food.
I won’t bore you with every mile marker but this is what the rest of the race felt like.
Mile 8: 13:06 (holy shit, this is getting hard and I still have 22 miles to go! why is it so hot)
Mile 12 (loop 2/5): 12:20 (okay, the pace is holding. This isn’t too bad I’m going to make it)
Mile 15: 14:24 (I’m only halfway if I left now would anyone notice? Oh look at him go, damn he passed me twice! Heck yay! Go dude go! He ended up finishing in 4:00:00.)
Mile 18: 13:41 (what loop is this? Only 3! Switched shoes)
Mile 20: 16:42 (I’m not going to make it)
Mile 22: 13:40 (okay still have some pep in my step)
Mile 24: 14:25 (*takes an Advil)
Mile 25: 15:00 (pretty much walked that one, I’m dying and can’t keep anything down)
Mile 29: 13:26 (heck yeah, I am going to finish. *starts to run faster)
Mile 32: 6:59:08 I did it.
Finishing under 7 hrs may not be fast for some but I finished and that was my goal.
Now my focus this year is to get faster and increase volume. Hopefully getting faster for longer!
I have much more to share about how I approached this training season a bit differently and how I plan to train moving forwards. One big change I made was to increase carbohydrate intake during the day and during workouts, check out the Carbohydrate Cheat Sheet to see how many carbs you should be eating daily!
Stay tuned for the next running adventure!