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 […]

The term “biomarkers” is a shortened term for biological markers. Biomarkers are a broad category of medical signs that provide an objective measure -accurate and reproducible – of a person’s medical state [1]. While there are different ways to get biomarkers, the most common method is blood draws. While we don’t entirely know all the […]

Sports nutrition is no longer about giving the football team more Gatorade or precisely prescribed macro ratios to be the leanest athlete around. Sports nutrition is being redefined within the industry and society. The more I coach people at all levels, ages, and skills, I have begun to hone my skills as a registered dietitian […]

Recreation sports and activities provide many benefits such as physiological functioning and health, social interactions, and mental health. The 2019 Bureau of Labor Statistics reported that 19.3% of the US population engaged in sports or exercise each day in 2019 for at least half an hour. That equates to 63 million active people. However, there […]

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 […]