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The holiday season can be joyful and meaningful, but let’s be honest, it also presents its fair share of challenges. Work and school schedules shift. Travel may enter the picture. Cookies and sweets appear in every direction. Emotions (both positive and negative) run high. And many people start wondering how to navigate holiday nutrition without feeling out of control. You might notice some of these normalized behaviors creeping in: “Saving up” calories before big meals Viewi

The off-season can (and should!) be a mentally and physically restorative time for athletes. But it can also be incredibly confusing  when it comes to nutrition. Your training volume drops, your routine shifts, and without the structure of a clear training plan, it’s easy to feel a bit lost with your fueling. Maybe you’re taking time off after a big race. Maybe you’re still active, but logging fewer hours than during peak season. No matter what your training looks like right

I don’t know about you, but the combo of Halloween and Daylight Savings Time really kicked my butt last week. Add in the fact that my youngest got sick with pneumonia that weekend (and stayed home from school all week), and I needed all  the help I could get!  I knew that if we didn't map out a meal plan, I'd be hit with the dreaded "what's for dinner" question every night and subsequent panic would follow. Even as a sports dietitian who helps athletes plan meals for a living

I just got back from my first international trip in nine years. I spent a week exploring Portugal with my best friend Sarah, who I rarely get to see. Even more exciting? I traveled solo! No kids, no husband…what a foreign concept. I know this is a little different from my usual blog content, but I wanted to share how I approach nutrition and movement while traveling, without losing sight of fun and flexibility. Portugal is also such a hot destination right now, so you’ll ge

Whether you’re flying across the country or driving a few hours away, traveling for a race adds an extra layer of complexity and stress, and nutrition is often the first thing to slip. Knowing what to eat before race day and how to stick with your plan while traveling is key to showing up to the start line fueled and confident. Read on for my top tips for handling nutrition when traveling to a race!  What to Eat Before Race Day When Traveling #1. Plan Ahead, Don’t Wing It Rac

When it comes to nutrition for athletes, body image may not be the first thing that comes to mind. You might focus on things like carbs , hydration , and recovery , not the thoughts, feelings, and beliefs you have about your body. However, body image is extremely important for athletes. The way you view your physical self impacts mindset as well as key behaviors, such as how you fuel and train every day . As a longtime endurance athlete and sports dietitian, I’ve seen how

Do you have an active family that is often on-the-go? Between work schedules, after school activities, and homework, getting a nutritious dinner on the table can be a challenge. You may not have the time (or energy) to whip up a fancy dinner, but you probably also don't want to always get takeout or rely on leftovers alone.  In this blog post, I’m sharing 5 easy dinner ideas for families  that are actually  doable on busy nights. These recipes are simple, quick to prep, and k

As a busy athlete, your day is likely jam-packed with work, training, and other responsibilities (parenting, running errands, etc). When it comes to lunch, maybe you're in the habit of eating the leftovers off of your kids’ lunch plates, grabbing a random snack plate between meetings, relying on whatever is leftover in the fridge (if anything), or worse… skipping it all together. As an athlete, skipping or skimping on lunch can seriously impact your energy, recovery, and perf

Mornings can be chaotic for many people, especially  busy athletes. Between early morning training sessions, getting kids out the door, rushing to work, and/or whatever else is on your plate, breakfast often takes a back seat. But if you’re an endurance athlete (or just an active person trying to stay fueled and energized during the day), a balanced breakfast is key for performance, recovery, energy, and general health. Don’t worry though, you don’t need to wake up an hour ea

Carb loading is one of those things that everyone hears and talks about in the endurance sports world, but often misunderstands. There's a lot more to it than stuffing your face with pasta the night before a race! This post will cover everything you need to know about how to carb load for your next race to crush your performance goals, including: What is carb loading Why you should carb load When to carb load How to create an individualized carb loading plan Carb loading guid

As an endurance athlete, you likely already know that carbohydrates are key to performance . They’re the body’s preferred energy source for all forms of exercise, and especially for long duration and moderate to high intensity sessions. Carbs also play a critical role in supporting health. Matching your carb intake to your individual needs helps to preserve muscle mass, protect your bones, promote iron absorption, regulate hormone function, provide a primary energy source to

Every January, hordes of people jump on the New Year's resolution bandwagon, with so many setting their sights on weight loss. Messaging on how to change your body is everywhere you turn, the popularity of fad diets surges (Whole30, keto, or other forms of sadness anyone?), and gyms temporarily become packed. This year, you can do SO much better! In this post, I'm giving you five goals for 2025 that have nothing to do with shrinking your body . Weight loss is not the answer

Between Halloween, Daylights Savings, the election, major athletic events, and the upcoming holidays this month and next, you may find it particularly challenging to maintain your usual nutrition and exercise routines. You might be eating your feelings (which is fine, sometimes) or struggling to eat, for various reasons. Maybe you're traveling and don't have consistent access to what you want or need. Whatever the case, smoothies are an easy, helpful way to get key nutrients

I recently gave a talk on nutrition for young athletes to a group of students, parents, and coaches at my old high school to commemorate my 25-year reunion later this month. My cross-country running coach was there, and it was such a full-circle moment because I never considered myself athletic until a friend convinced me to join the XC team. This experience kicked off a lifelong love of running that ultimately motivated me to become a sports dietitian! I did this talk to giv

I'm wrapping up my Fuel Your Run  blog series by exploring what to eat after a long run (>60min), otherwise known as recovery nutrition. These nutrition strategies also apply to triathletes, cyclists, swimmers, Peloton enthusiasts, and anyone else engaging in endurance activities . In this post, you will learn about the main components of recovery, specific nutrition and hydration guidelines for recovery, and how to apply these guidelines to real life as meals and snacks so t

Many people struggle with their nutrition when they travel. That’s because travel throws you out of your routines, and it’s hard to eat consistently and adequately if you don’t have what you need or want readily available. To be clear, you don't have to be traveling far. Maybe you're out and about locally, commuting to work, or doing other things on-the-go. Wherever you're going or how you’re getting there, you’ll benefit from planning ahead ! In this post, I’ll give you some

I'm continuing my Fuel Your Run   blog series by exploring what to eat during long runs , which is anything >60-90 minutes. These nutrition strategies also apply to triathletes, cyclists, swimmers, Peloton enthusiasts, and other athletes . There may be logistical differences from one sport to the next, but the fueling principles remain the same. Fueling during exercise is a huge topic , and this post is by no means comprehensive (we'd be here forever). Here's what I'm coverin

Welcome back to my Fuel Your Run series! Today, I'm tackling a cornerstone of endurance performance: hydration for endurance athletes . If you're a runner, cyclist, triathlete, or any athlete pushing your body's limits, this is your ultimate guide to staying optimally hydrated, regardless of the time of year. The world of hydration can seem overwhelming. What works for one athlete might not work for another, and the demands of different training and racing conditions add a

Learn the best ways to fuel before a longn(>60min) run, bike, swim, or other type of endurance training session or event.

Welcome to my Fuel Your Run blog series! I'll be covering the ins and outs of what to eat and drink before, during, and after short (<60min) and long (>60min) runs over several blog posts. These nutrition strategies also apply to triathletes, cyclists, swimmers, and other athletes . There may be some logistical differences, but the most of the fueling principles remain the same. I'm kicking this series off by teaching you what to eat before a short run ! You'll learn: Genera