Category Archives: Nutrition


The Mid-Ride Feast-and-Bonk: Don’t Let it Happen to You!

If you’re training for hours, whether long distance running, cycling, hiking, or another sport, there’s one fueling mistake you should be keenly aware of, and try to avoid: the mid-ride feast-and-bonk. Usually, the scenario goes something like this (this was sent to me by a potential client): This past weekend I did a road century…


10 Regular Food Fuel Options

Believe it or not, you may have the perfect fuel for your next run or ride sitting in your pantry right now. A “regular” food. You may not have to search through the sports nutrition aisle at your local shop or market. It’s possible that you can take a “regular” food, add a bit of…


Pickle Juice To Stop Cramps

Muscle cramps can bring the strongest of athletes to his or her knees in just an instant. One minute you’re running along at a race pace and the next, your leg is overcome with an intense, clinching and unyielding pain. Or, throughout a race, you can feel the sensation of a cramp coming on. You…


race weight

Should You Skimp On Training Fuel To Lose Fat?

On the surface, it seems like a no-brainer: the lighter you are, the faster you can go.  The less you eat, the lighter you are. Eat less, go faster—right? Not so fast. Although most endurance athletes want to be as light as possible, most who’ve tried, know it’s also important to be strong. Unfortunately, the…


cyclists

Basic and Advanced Ingredients for Optimal Recovery

When you think of training, do visions of health and fitness come to mind? Most likely they do, and for good reason. Consistent exercise and training obviously offer many health benefits. But for many athletes, it also carries the risk of going too far, actually damaging muscles and cells, and causing fatigue and chronic soreness.In…


Nutrition Timeline for your Big-Race Taper Week

Only one week until your big race. You’ve made it.  You’ve survived the training.  You’ve started to taper.  But what should you eat now? There’s plenty of conflicting advice out there to confuse most anyone. There’s “to carb load,” there’s “to carb starve,” there’s reducing calories, adding calories, and more.  Clear as mud. Taper week…


4 Steps to the Perfect Power Breakfast

They don’t call it the most important meal of the day for nothing. Here are a couple of tips to help you start the day off right with the perfect meal to fuel for whatever the occasion may be. 1. Purpose The first step in creating the perfect breakfast is identifying the purpose. What does…


5 Biggest Sports Drink Mistakes

Do you have a favorite sports drink? If you’re one of the fortunate few who have found your match, the one that hydrates you well with fluids and electrolytes, without any stomach issues, and with a taste you look forward to drinking still in the fifth hour of a ride, you should congratulate yourself. The…


How to Turn Hard Work Into Results with Recovery

When you think of training, do visions of health and fitness come to mind? Most likely they do, and for good reason.  Consistent exercise and training obviously offer many health benefits.  But for many athletes, it also carries the risk of going too far, actually damaging muscles and cells, and causing fatigue and chronic soreness.…


Pre-Race Nutrition for Cyclists and Triathletes

Between the nerves and the early start times, it can be easy to skimp on food and miss out on getting the right nutrition before a race. For the sake of your performance and your health, ensuring that you get the right pre-race nutrition is a must. Use the following tips to help enhance your…


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