Optimize Recovery and Build for the Next Season 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 […]

What is Ferritin? 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 […]

Fuel Your Workout with These Power Carbohydrate Snacks Whether you’re a seasoned athlete or just beginning your fitness journey, the right pre-training carbohydrates can make or break your workout. Carbs are the primary fuel source for high-intensity exercise, and selecting the right types can enhance your performance, stamina, and recovery (1). In this post, we’ll […]

Endurance athletes require a unique approach to nutrition to sustain their performance, support recovery, and maintain overall health. Here are the top 10 nutrition tips that can help endurance athletes fuel their bodies effectively: 1. Prioritize Carbohydrates Carbohydrates are essential for endurance athletes, providing both complex and simple carbs for sustained and immediate energy. Complex […]

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. What is Carbohydrate Loading? Carbohydrate loading, or […]

Is creatine worth the hype? 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 […]

Gels, Blocks, Liquids, and Whole Foods Endurance runners know the critical role that carbohydrates play in fueling long-distance events and rigorous training sessions (1). Carbs are not just fuel; they’re essential in sustaining energy, improving performance, and aiding recovery. However, with a myriad of carbohydrate supplements available—ranging from gels and blocks to liquids and whole […]

Boosting Performance with Sports Nutrition Welcome to the Ultimate Guide to Endurance Supplements for Runners, a comprehensive resource designed to enhance your performance through the power of sports nutrition. Whether you’re a seasoned marathoner or a beginner eager to improve your stamina, understanding the synergy between running and nutrition is key. This guide dives into […]

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? […]

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 […]

Who doesn’t love caffeine, right? ☕ Caffeine is the most widely studied and used drug on the planet. It is naturally occurring in a variety of plants such as coffee, tea, and cocoa. Over 90% of U.S. adults consume caffeine on an average of 200mg/day (Fulgoni, Keast et al. 2015) . In recent years, it […]

Dietary supplements are products that are used to supplements nutrients that we may not get in our daily diet. The industry is filled with hundreds of supplement types and brands with several potential claims and benefits. However, the supplement industry is not tightly regulated in some regards, increasing the chances of having a product that […]

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 […]

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 […]

Dieting is essentially the process of purposefully reducing caloric intake in hopes to reduce body weight. The constant pattern of dieting and regaining the weight is known as “yo-yo dieting” or “weight cycling”. For the purpose of this article, I will use the term weight cycling. Approximately 10% of men and 30% of women will […]

Your thyroid creates hormones that play a variety of different roles within the body. The thyroid can create too much or too little hormones  resulting in thyroid disease such as hyperthyroidism, hypothyroidism, thyroiditis, and Hashimoto’s disease. What is the thyroid? The thyroid is a small gland located at the front of the neck, right above […]