Running Tips

Ideas to fuel your passion for running, from a certified sports nutritionist.

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Dollarama Snack Hacks for Runners

SAVE SOME MONEY 🍬🧃 So you can buy more races 🫶🏻🏃🏼‍♀️ These + more are great options that can be found at Dollarama! Whether you’re a new runner, or 10 years deep into ultras, I can guarantee you can hack your fuel sources with something at this store! 🏃🏼‍♀️ always make sure you’re consuming water around your nutrition as it helps it absorb and give you the energy you deserve. I’m not against running gels, running brands by any means! This is just an alternative to consider. Personally, I like to swap every second gel with a dried fruit option to keep the natural sugars flowing. Where should my next stop be?? 👀 #runner #running #runningfuel #racefuel #raceseason #nutritionist #athlete

Running VS Nutrition

Here’s where I can help : 🍎 teaching you how to train your gut to intake fuel while running 🍎 teaching you how to optimize your protein intake pre and post strength sessions 🍎 Showing you how to enjoy meals out and sweets, while feeling your best for your next training block 🍎 teaching you on how to listen to hunger cues that you may be ignoring. Who wants to learn!? Send me a DM and let’s get you started with the Cards and Carbs program for your next race!

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Have you ever wondered if Intermittent Fasting will improve your athletic performance?

When athletes ask me about intermittent fasting, here’s what I tell them. * If you’re a morning trainer and you wake up to head out for a run or a strength session; your cortisol (stress hormone) levels are already high. Adding training on top of that, will increase cortisol even more. This increases your risk of breaking down muscle (aka protein) as a source of energy which is the last thing that we want.

Let’s talk about underfuelling as a runner

You’re eating healthy but then find yourself: * Exhausted all day after your long runs * Battling running injuries * Craving sweets each day * Wondering how to avoid GI distress When you learn how to fuel your body to support everything you’re asking it to do, and understand how to meet your nutritional needs... Here’s what happens: * You have more energy * it’s easier to prevent injuries and sickness * Your sweet cravings go away * You understand your fluid, electrolyte and carb needs to feel good on race day Get started now with nutrition support as you train for your Spring 2024 races! #nutritionist #runner #athlete

Whether you're a seasoned athlete or just starting your fitness journey, protein may be your secret weapon. The general guideline is to consume around 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and goals. High Protein Snacks, High Protein Diet, Birthday Weekend

High Protein Snacks

High Protein Diet

Birthday Weekend

Protein intake for athletes and wellness

Whether you're a seasoned athlete or just starting your fitness journey, protein may be your secret weapon. The general guideline is to consume around 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your activity level and goals.

Why eating for recovery is essential and how you can make the most of it👇🏻 Replenishing Energy Stores: During exercise, your body taps into its glycogen stores for energy. Replenishing these glycogen levels after a workout is essential for sustained energy and performance. Carbohydrates are your body's preferred source of energy, so consuming a mix of complex and simple carbohydrates post-workout helps kick-start the replenishment process. Protein for Muscle Repair: Exercise causes microscopic damage to muscle fibers, which then rebuild and grow stronger during the recovery phase. Protein is crucial for this repair process, as it provides the amino acids necessary for muscle tissue recovery and growth. Including lean sources of protein like poultry, fish, eggs, and plant-based options li Simple Carbohydrates, Muscle Repair, Sources Of Protein, Fish Eggs, Avocado Toast Egg, Shrimp And Rice, Unhealthy Diet

Recovery fuel for athletes

Why eating for recovery is essential and how you can make the most of it👇🏻 Replenishing Energy Stores: During exercise, your body taps into its glycogen stores for energy. Replenishing these glycogen levels after a workout is essential for sustained energy and performance. Carbohydrates are your body's preferred source of energy, so consuming a mix of complex and simple carbohydrates post-workout helps kick-start the replenishment process. Protein for Muscle Repair: Exercise causes microscopic damage to muscle fibers, which then rebuild and grow stronger during the recovery phase. Protein is crucial for this repair process, as it provides the amino acids necessary for muscle tissue recovery and growth. Including lean sources of protein like poultry, fish, eggs, and plant-based options li

Fruit pouches are a good place to start as it still contains natural sugars that digest well. Even if it felt good during the run, it could pose some issues later in your day. Each person is unique and what works for you won’t always work for others. For some of us, it won’t work on all training days either. Since some strength days are longer I recommend to intake some carbs halfway. This is when you can test more solid food as you most likely won’t be running and it will settle better. Running For Beginners, Running Routine, Fruit Pouches, Nutrient Rich Foods, Run It, Upset Stomach

Running For Beginners

Intra Fuel Sources for Runners

Fruit pouches are a good place to start as it still contains natural sugars that digest well. Even if it felt good during the run, it could pose some issues later in your day. Each person is unique and what works for you won’t always work for others. For some of us, it won’t work on all training days either. Since some strength days are longer I recommend to intake some carbs halfway. This is when you can test more solid food as you most likely won’t be running and it will settle better.

Carbohydrates play a crucial role in helping you perform your best during exercise. Here's why you should be incorporating theminto your pre-workout routine: Energy Boost: Carbs are your body's preferred source of energy. Consuming them before a workout ensures you are topping your glycogen levels to power through your training session. Improved Endurance: Complex carbohydrates like whole grains and fruits release energy gradually, providing a sustained energy source during your workout. Pre Workout Carbs, Energy Boosting Smoothies, Release Energy, Workout Meals, Fig Bars, Pre Workout Food, Complex Carbohydrates

Pre Workout Carbs

Energy Boosting Smoothies

Complex Carbohydrates

Energy boosting pre-workout fuel for athletes

Carbohydrates play a crucial role in helping you perform your best during exercise. Here's why you should be incorporating theminto your pre-workout routine: Energy Boost: Carbs are your body's preferred source of energy. Consuming them before a workout ensures you are topping your glycogen levels to power through your training session. Improved Endurance: Complex carbohydrates like whole grains and fruits release energy gradually, providing a sustained energy source during your workout.