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Meal planning as an endurance athlete is not always easy, especially when you’re busy and constantly on the go. To help with this I have compiled some of my best meal prep advice into this ultimate guide to athlete meal prep. This includes an introduction to what meal prep is, common meal prep mistakes, and […]

As a sports dietitian and an athlete, I fully understand nutrition can feel overwhelming and complicated. But let’s simplify and focus on some key principles. Here are 3 things to know about performance nutrition for endurance athletes! With performance nutrition there’s no “one-size fits all” fueling plan. It would be so convenient if there was […]

As a sports dietitian, I have seen many runners and triathletes with an intense fear of weight gain. They know they’re under fueled, but being afraid holds them back from eating more. I am here to let you know that this isn’t always the case! Can you eat more without gaining weight? Absolutely. In today’s […]

What is a flexible eating style? For endurance athletes, a flexible eating style is an unrestricted way of eating. It’s more of a lifestyle than a diet. It’s adaptable to your specific needs as an athlete and as a human being. No foods are off the table (no pun intended). This approach is about creating […]

Off-season nutrition is a critical part of a triathlete and runner’s performance nutrition regimen. As a triathlete and runner, my personal biggest nutrition challenge is making that transition to the off-season. The good news is, there are plenty of strategies you can put in place to achieve successful off-season nutrition! The year I trained for […]

Exercised-induced GI issues are very common in endurance athletes, especially runners. It’s a horrible situation to be in, and unfortunately, most athletes have experienced exercise-induced GI distress a time or two. Just ask athletes. We almost all have a horror story or two of planning training routes with bathrooms available, running with toilet paper, diving […]

The short answer is yes, absolutely, runners do need more calories. But let’s dive in and talk through how specific nutrition requirements can greatly impact performance in training and ultimately, on race day. It’s estimated that runners burn over 100 calories per mile of running. This, of course, will vary in how efficient and fit […]

Carb loading is an important strategy for endurance athletes to use to ensure they’re adequately fueled before a big race. This strategy involves consuming a higher amount of carbs than perhaps normal, a few days leading up to your main event. Some research shows as much as a 2-3% increase in performance following a high […]

For some endurance athletes, the thought of getting 100 grams of protein or more in meal plans may feel overwhelming. But it doesn’t need to be complicated! When you break it up between three meals and a couple of snacks, the number is a lot more manageable. The grams of protein can add up faster […]

Recently I was on the phone with a runner – a dad of two young kids – who got me thinking about how as a parent we conveniently always have access to snacks. Let’s take advantage! As a mom and a triathlete I fully understand the challenge of keeping your cupboards stocked with endurance nutrition […]