8 Go-To Protein Bars

What’s Included? 8 Go-To Protein Bars KIND BARS PERFECT BARS RISE BARS RX BARS (PEANUT BUTTER CHOCOLATE) GOMACRO EPIC PERFORMANCE BARS REAL FOOD BAR (CHERRY CASHEW) How do you decide which protein bar is best for YOU personally? You can check out the list above & compare and contrast the different nutritional information for each […]

Are You Eating Enough?

What’s Included? Have you ever wondered if you’re eating enough to support your health and training? Diet culture tells us often that, as women, we need to eat less. The problem with this is it can negatively impact your overall health, not just your running performance. This article can help you figure out if you’re […]

Electrolytes

What’s Included? Electrolytes are a hot topic for athletes, especially when temps are warmer, and you’re sweating a lot more. Even as temps start to decrease electrolytes are still important to keep in mind. Though it will be individualized, athletes may lose between 200 – 2000 mg/L (1 L = ~33oz) of Sodium depending on […]

Fasting & Running

What’s Included? Whether you’re a morning runner who’s strapped for time or just looking to learn a little bit more about nutrition strategies – intermittent fasting is likely a term that you’ve heard. Fasting & other time-restricted fueling strategies are often controversial in nature, and that’s because each person is so different & has unique […]

Fueling for Performance

What’s Included? Why is Fueling Important? Fueling adequately is important for runners and can help meet performance goals and help with recovery. In addition, fueling properly can help improve stamina and endurance, decrease fatigue during your runs, and can quicken the recovery process after your hard work. If you feel like you’ve plateaued, aren’t hitting […]

Holiday Eating

What’s Included? The holidays are stressful, but eating shouldn’t be! Keep in mind these 4 tips to help you feel less stressed around food, so you can enjoy more of your holiday season free of guilt! 1. Eat Breakfast! Particularly on the holiday’s themselves where food is often a center point of the day, make […]

How the Body Uses Fuel

What’s Included? Carbs As Fuel The carbs you consume are first broken down by the body & either used immediately or stored for energy later in the form of glycogen (basically sugar). Carbs are your body’s preferred form of fuel because they are the EASIEST for your body to create, store, and use again when […]

Hydration 101

What’s Included? How Much Do We Need? The average daily adequate intake for hydration equates to about 11.5 cups (92oz) per day for women and about 15.5 cups (124 oz) for men. Some people may need more, and some may need less. This doesn’t have to come strictly from water though. Water, teas, coffee (in […]

Pre-Race Meals

What’s Included? Nutrition and fuel can play such a HUGE role in our race day performance – and that pre-race dinner should look very different depending upon which distance you’ll be racing. This is because each race requires a different amount of energy & thus a different amount of stored carbs to supply the fuel […]

Protein 101

What’s Included? Which is Better: Whole Foods or Protein Powders? First, let us look at the difference between protein powders and whole food sources. Both can meet the body’s daily protein requirements; however, they do not offer equal nutritional value. Whole foods = bigger nutritional value! High quality protein sources or complete proteins contain all […]