Why Protein Matters for Endurance Athletes Protein is often associated with strength athletes, but endurance athletes also require adequate protein for optimal performance and recovery. Protein supports muscle repair, reduces muscle breakdown, and aids in recovery after long runs or intense training sessions. Research suggests endurance athletes should consume between 1.6 and 2.2 grams of […]
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 […]
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 […]
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 […]
