Train Right, Eat Smart

We like to assume that increased training translates to better health and, thus, more energy. However, when we increase training for a long race, we are sometimes left feeling lethargic, instead of more energized.

For many, proper nutrition throughout hard training is an afterthought. Eating well during your training cycle, not just on race day, is key to optimal performance. Your nutrition should be personalized for your type and amount of training and in this article, I give some tips on how to do this!

Train Right, Eat Smart

We like to assume that increased training translates to better health and, thus, more energy. However, when we increase training for a long race, we are sometimes left feeling lethargic, instead of more energized.

For many, proper nutrition throughout hard training is an afterthought. Eating well during your training cycle, not just on race day, is key to optimal performance. Your nutrition should be personalized for your type and amount of training and in this article, I give some tips on how to do this!

The Ketogenic Quandary

Despite the high-carbohydrate tradition in running, some endurance athletes are going against the grain and choosing low-carbohydrate, high-fat (LCHF) diets in an attempt to change the way their bodies use energy—using fat stores first and reserving glycogen stores for later. Is Keto right for you? In this article, I present both sides to the Keto argument and the considerations you may want to take before engaging in a ketogenic diet.

The Ketogenic Quandary

Despite the high-carbohydrate tradition in running, some endurance athletes are going against the grain and choosing low-carbohydrate, high-fat (LCHF) diets in an attempt to change the way their bodies use energy—using fat stores first and reserving glycogen stores for later. Is Keto right for you? In this article, I present both sides to the Keto argument and the considerations you may want to take before engaging in a ketogenic diet.

What the Gut?

Stomach issues can be more complicated, and there are a number of things that affect that all-important organ while on a run. Discomfort could indicate a stress response caused by running itself, genetics, food intake, fluid and electrolytes, or an underlying issue such as a food sensitivity or allergy. From the moment that we start our run, our insides get jostled around and blood is diverted away from the digestive system to power moving muscles. Here’s how to beat those gut issues.

What the Gut?

Stomach issues can be more complicated, and there are a number of things that affect that all-important organ while on a run. Discomfort could indicate a stress response caused by running itself, genetics, food intake, fluid and electrolytes, or an underlying issue such as a food sensitivity or allergy. From the moment that we start our run, our insides get jostled around and blood is diverted away from the digestive system to power moving muscles. Here’s how to beat those gut issues.

Unpacking Your Protein Bar

Protein bars have their purpose in an athlete’s healthy diet. While whole-food sources tend to be the gold standard for nutrition, protein bars pack a lot of punch for their size and ease. Because they contain carbohydrates, protein, vitamins and minerals in a small treat, they can be used as convenient workout fuel or as a recovery tool. However, knowing what kind of bar is best for your needs and workouts is key. Check out my breakdown of these handy sources of fuel!

Unpacking Your Protein Bar

Protein bars have their purpose in an athlete’s healthy diet. While whole-food sources tend to be the gold standard for nutrition, protein bars pack a lot of punch for their size and ease. Because they contain carbohydrates, protein, vitamins and minerals in a small treat, they can be used as convenient workout fuel or as a recovery tool. However, knowing what kind of bar is best for your needs and workouts is key. Check out my breakdown of these handy sources of fuel!

Ask the RD: Should I use nuts and raisins for fuel over gels?

No, I would use caution when using real-food options during runs. When we start exercising, blood is diverted away from our digestive systems and to our working muscles. Because they digest slower, limit foods that contain protein, fat and fiber when exercising. While a little protein might be OK and even beneficial, taking in too much fat and fiber can cause serious gastrointestinal issues. 

Ask the RD: Should I use nuts and raisins for fuel over gels?

No, I would use caution when using real-food options during runs. When we start exercising, blood is diverted away from our digestive systems and to our working muscles. Because they digest slower, limit foods that contain protein, fat and fiber when exercising. While a little protein might be OK and even beneficial, taking in too much fat and fiber can cause serious gastrointestinal issues. 

Ask the RD: How can I get Iron on a Vegan Diet?

A lot of athletes ask if they have to eat meat to get enough iron. The quick answer is no, but it can be a challenge to maintain ideal iron levels for an endurance athlete. Iron from plant-based sources (non-heme iron) is absorbed at a much lower rate than meat-based sources (heme iron) (about one third the rate of meat sources) in the small intestine. Here’s what you can do to help to get adequate iron on a plant-based diet.

Ask the RD: How can I get Iron on a Vegan Diet?

A lot of athletes ask if they have to eat meat to get enough iron. The quick answer is no, but it can be a challenge to maintain ideal iron levels for an endurance athlete. Iron from plant-based sources (non-heme iron) is absorbed at a much lower rate than meat-based sources (heme iron) (about one third the rate of meat sources) in the small intestine. Here’s what you can do to help to get adequate iron on a plant-based diet.

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Ask the RD: Should I Fuel with a Protein Shake Post-Run?

That depends on the protein shake. The ideal shake would be 3:1 carbohydrates to protein, for example, 45 grams of carbs to 15 to 20 grams of protein. If a shake has enough carbs, go for it. If not, you’re not replenishing those all-important glycogen stores that have been emptied during your run!

Ask the RD: Should I Fuel with a Protein Shake Post-Run?

That depends on the protein shake. The ideal shake would be 3:1 carbohydrates to protein, for example, 45 grams of carbs to 15 to 20 grams of protein. If a shake has enough carbs, go for it. If not, you’re not replenishing those all-important glycogen stores that have been emptied during your run!

Ask the RD: Should I eat within 30 minutes after my run?

You’ve probably heard of the post-exercise “window of opportunity”, the 30 minutes after a hard run or workout that has been touted as the best time to eat and refuel. That’s because of the idea that the muscles are most receptive to replacing lost glycogen (or stored carbohydrates) in that half-hour immediately after a hard effort. Glycogen is important due to its use for energy production during workouts. 

Ask the RD: Should I eat within 30 minutes after my run?

You’ve probably heard of the post-exercise “window of opportunity”, the 30 minutes after a hard run or workout that has been touted as the best time to eat and refuel. That’s because of the idea that the muscles are most receptive to replacing lost glycogen (or stored carbohydrates) in that half-hour immediately after a hard effort. Glycogen is important due to its use for energy production during workouts. 

Ask the RD: Am I eating enough post run?

There are a number of factors – diet and otherwise – to look at if you’re experiencing persistent fatigue. Persistent fatigue can take many forms, but often it manifests as a deep fatigue with muscle or joint pain, and the inability to recover from training. The human body is a complex system and if you feel like your diet is generally good, and you generally eat enough, but still lack energy, there are a number of things to consider.

Ask the RD: Am I eating enough post run?

There are a number of factors – diet and otherwise – to look at if you’re experiencing persistent fatigue. Persistent fatigue can take many forms, but often it manifests as a deep fatigue with muscle or joint pain, and the inability to recover from training. The human body is a complex system and if you feel like your diet is generally good, and you generally eat enough, but still lack energy, there are a number of things to consider.

Ask the RD: Should Vegans take a B12 Supplement?

Ah yes. The midrace bathroom break. Thoughts may run through your head: Was it the hamburger last night, maybe the coffee this morning or what about the gel you just had? It could be one or all of these things. Everyone has a different tolerance for specific foods, and anxiety itself can even trigger GI distress. Luckily, there are some guidelines that you can try and follow to see if you can come up with a good pre-race meal for yourself.

Ask the RD: Should Vegans take a B12 Supplement?

Ah yes. The midrace bathroom break. Thoughts may run through your head: Was it the hamburger last night, maybe the coffee this morning or what about the gel you just had? It could be one or all of these things. Everyone has a different tolerance for specific foods, and anxiety itself can even trigger GI distress. Luckily, there are some guidelines that you can try and follow to see if you can come up with a good pre-race meal for yourself.

Ask the RD: Do I still need to hydrate as much when it's cold outside?

Protein is everywhere. It’s in shakes, powders, bars and even advertised in nut butters and cheese puffs. Do we really need all that protein? The average person most likely does not need to worry, but considering the recommended intake for endurance athletes is 1.5-2x average, it may need to be considered. There are a few things to keep in mind when considering protein intake.

Ask the RD: Do I still need to hydrate as much when it's cold outside?

Protein is everywhere. It’s in shakes, powders, bars and even advertised in nut butters and cheese puffs. Do we really need all that protein? The average person most likely does not need to worry, but considering the recommended intake for endurance athletes is 1.5-2x average, it may need to be considered. There are a few things to keep in mind when considering protein intake.

Ask the RD: Can eating the right foods help reduce inflammation and speed up recovery time?

While nothing substitutes good, old-fashioned rest, nutrition can be a key player in injury recovery. Recommendations vary depending on your specific injury, but one principle is the same: even though you’ve dialed back your activity, do not skimp on food. Even though you may not be logging as many miles as usual, restricting your food intake can slow the recovery process. 

Ask the RD: Can eating the right foods help reduce inflammation and speed up recovery time?

While nothing substitutes good, old-fashioned rest, nutrition can be a key player in injury recovery. Recommendations vary depending on your specific injury, but one principle is the same: even though you’ve dialed back your activity, do not skimp on food. Even though you may not be logging as many miles as usual, restricting your food intake can slow the recovery process. 

Ask the RD: I feel really tired during my training. Could it be my diet?

Chronically under-fueling while training is dangerous and can inhibit your ability to train and impact on your long-term health. Our bodies are actually great at letting us know when we are not properly refueling and tuning in to it can prove to be very beneficial. Read on for some common acute signs and symptoms of under-fueling and what to do about it.

Ask the RD: I feel really tired during my training. Could it be my diet?

Chronically under-fueling while training is dangerous and can inhibit your ability to train and impact on your long-term health. Our bodies are actually great at letting us know when we are not properly refueling and tuning in to it can prove to be very beneficial. Read on for some common acute signs and symptoms of under-fueling and what to do about it.

Ask the RD: What should I eat when I'm injured?

When we exercise, we create free radicals called ROS or Reactive Oxygen Species that can damage cells and cause inflammation in the body. This type of inflammation is considered acute and is actually a normal response by the body. Allowing it to occur is an important component of training adaptation. Basically, a little bit of inflammation is normal, and a good thing!

Ask the RD: What should I eat when I'm injured?

When we exercise, we create free radicals called ROS or Reactive Oxygen Species that can damage cells and cause inflammation in the body. This type of inflammation is considered acute and is actually a normal response by the body. Allowing it to occur is an important component of training adaptation. Basically, a little bit of inflammation is normal, and a good thing!

Ask the RD: Am I getting enough protein?

Staying hydrated all year round is key for our bodies to run smoothly, and even small amounts of dehydration (2% total body weight loss) can affect our running performance. Check out more as to why hydration is important in all climates and pick up some tips for hydrating in the cold!

Ask the RD: Am I getting enough protein?

Staying hydrated all year round is key for our bodies to run smoothly, and even small amounts of dehydration (2% total body weight loss) can affect our running performance. Check out more as to why hydration is important in all climates and pick up some tips for hydrating in the cold!

Ask the RD: What's the perfect pre-race breakfast?

As with any diet, even a well-rounded vegan diet, you may have a hard time getting in the proper amounts of vitamins and minerals in your diet. Vitamin B12 can be a challenge to get enough of. If you are 50 years old or older or have digestive issues, B12 may be even harder to get enough of. Check out this answer to why B12 so important, how to recognize deficiencies, and if you should supplement!

Ask the RD: What's the perfect pre-race breakfast?

As with any diet, even a well-rounded vegan diet, you may have a hard time getting in the proper amounts of vitamins and minerals in your diet. Vitamin B12 can be a challenge to get enough of. If you are 50 years old or older or have digestive issues, B12 may be even harder to get enough of. Check out this answer to why B12 so important, how to recognize deficiencies, and if you should supplement!

Ask the RD: Does Caffeine Help or Hurt When Running?

For most of us, our morning isn’t complete without our cup o’ delicious caffeinated beverage. As far as running performance goes, whether it’s coffee, tea, or caffeinated gum, caffeine is a proven central nervous system stimulant. In modest amounts (200-300 mg) it can provide some of us with a physical and mental lift, but it is important to take into account some considerations with using it to help with sports performance.

Ask the RD: Does Caffeine Help or Hurt When Running?

For most of us, our morning isn’t complete without our cup o’ delicious caffeinated beverage. As far as running performance goes, whether it’s coffee, tea, or caffeinated gum, caffeine is a proven central nervous system stimulant. In modest amounts (200-300 mg) it can provide some of us with a physical and mental lift, but it is important to take into account some considerations with using it to help with sports performance.

Ask the RD: What are electrolytes and how much do I actually need?

It happens to the best of us. You’re having a great run, then bam! Searing muscle cramps bring you to a halt. My electrolytes are depleted, you surmise. Your mind races with thoughts of consuming extra pretzels, bananas and salt tabs, anything to get more electrolytes. But what are electrolytes, what do they do and how important are they, really?

Ask the RD: What are electrolytes and how much do I actually need?

It happens to the best of us. You’re having a great run, then bam! Searing muscle cramps bring you to a halt. My electrolytes are depleted, you surmise. Your mind races with thoughts of consuming extra pretzels, bananas and salt tabs, anything to get more electrolytes. But what are electrolytes, what do they do and how important are they, really?

A New Take on "Carb Loading"

We’ve all heard of carb loading. But how do you do it, and does it really work?For runners, the words “carb load” often bring to mind mounds of spaghetti the night before a big race, and evoke a sense of nausea thinking about getting in such a large volume of food. It may even send some runners headed to the nearest bathroom.

A New Take on "Carb Loading"

We’ve all heard of carb loading. But how do you do it, and does it really work?For runners, the words “carb load” often bring to mind mounds of spaghetti the night before a big race, and evoke a sense of nausea thinking about getting in such a large volume of food. It may even send some runners headed to the nearest bathroom.

The Biggest Fueling Mistakes Made by the Pros…

Professional trail and ultrarunners, they’re just like us! Well, at least when it comes to learning through some nutrition mishaps. Many pros struggle or have struggled with their nutrition like us mere mortals. Pros learn through trial and error like the rest of us.

The Biggest Fueling Mistakes Made by the Pros…

Professional trail and ultrarunners, they’re just like us! Well, at least when it comes to learning through some nutrition mishaps. Many pros struggle or have struggled with their nutrition like us mere mortals. Pros learn through trial and error like the rest of us.