In the Media

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!

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.

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. Our bodies also produce stress and inflammatory hormones. That combination can lead to the symptoms we dread most: cramping, bloating, diarrhea, gas, acid reflux and vomiting. Here’s how to beat those gut issues.

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. So unless you want to add on some bonus bathroom mileage, I suggest using low-fat, low-fiber, low-protein fueling options.

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.

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!

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.

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.

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.

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.

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!

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!

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.

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?

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 scenario is all too familiar. You’ve managed to stay healthy while logging countless kilometers and the time has finally come to taper for a big race when the next thing you know, you are sniffling and sneezing, hoping your cold doesn’t knock you off your feet and leave you bedridden! Check out my tips for FasterSkier.com on how to best support your immune system before your big event!

Let’s face it. Eating should be simple. You bring food to your mouth, chew, and swallow. Yet, at some point, society began to overcomplicate things, and before we knew it, a full blown war on the correct way to eat erupted throwing guilt bombs into every mouthful.

These days Instagram influencers have been condemning carbohydrates like the royal establishment during the English Reformation on a 1500s spree. Carbs ruin our way of life. Carbs are heretics. Well, Okay, maybe not that last one. But where did these pervasive ideas about carbs come from, and is there any scientific merit to the claims?

Imagine you pick up a piece of bread and take a bite. What happens to that delectable morsel after you chew and swallow? And how does it help our bodies and mind function? In the words of beloved Magic School Bus driver and educator extraordinaire, Ms. Frizzle, “Seatbelts everyone!”

Why Cold Pizza Is (and Isn’t) the Perfect Ski Snack with Kylee Van Horn

In this episode of The Outside podcast, sports dietitian nutritionist Kylee Van Horn explores the wild world of skier nutrition. Charging down a mountain in the cold empties your body’s glycogen stores—fail to refuel, and you’re going to get sore and sad very quickly. So what are the best foods to fuel your body?

Winter Sports Nutrition: A Discussion with Kylee Van Horn, RDN

In this episode, we’re tackling the topic of Winter Sports Nutrition, featuring Kylee Van Horn, RDN. Kylee is a sports dietitian based in the mountains of Colorado, regularly works with winter athletes in her private practice, FlyNutrition, and is a runner and winter athlete herself.

Eating During Endurance Training & Racing with Registered Dietitian Kylee Van Horn

Registered Dietician Kylee Van Horn joins us to answer training and racing nutrition questions. Some topics include overcoming ‘trouble’ eating during races, inability to swallow while racing, beet root juice, how much carb to take in, post – workout fueling, stage races and race foods.

Diets & Nutrition with Kylee Van Horn

What’s the best way to eat to feel good and perform well? The fields of nutrition and diet are massive topics, as are all of the related issues surrounding them. So on our latest Off The Couch podcast, we talk with Registered Dietitian Nutritionist, Kylee Van Horn, about the various diets out there; whether certain diets are prone to help or hurt training recovery; athletes & eating disorders, and more.

Fueling for Trail Running and Ultra Marathon Distances with Kylee Van Horn

Kylee Van Horn is a Colorado based sports dietitian, endurance runner and skier. In this episode, we cover all facets of nutrition for trail and ultra running.

Nutrition Questions with Registered Dietitian Kylee Van Horn

Registered Dietician Kylee Van Horn joins us to discuss common questions about nutrition in general and specific questions from listeners. Kylee is an ultra-runner and owner of Fly Nutrition.

RD Kylee Van Horn Simplifies Nutrition For Trail Running & Endurance Training!

In this episode, Melody chats with endurance runner, registered dietician and founder of Flynutrition–Kylee Van Horn. Kylee has been featured on several podcasts, and she frequently contributes to Trail Runner Magazine!

Shifting the Endurance Sport Narrative Around Nutrition, Better Educating Coaches, and Viewing All Foods Equally

In this week’s episode, we interview Kylee Van Horn, nutritionist and nutrition coach for mountain athletes. We chat about how we can shift the narrative around nutrition in endurance communities, better educating coaches on nutrition, and pivoting away from the “good” and “bad” food dichotomy.

From what to eat before runs to how much macros and calories we need to properly fuel and recover without gaining weight, running nutrition can often seem complicated and difficult to follow.

In this week’s episode, Sports dietitian Kylee Van Horn doesn’t believe it has to be this complicated. In fact, she’ll give you simple, actionable strategies to make your running nutrition plan easy to plan and stick to.