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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

I was watching my 4 year old run around at the beach the other day with so much energy, curiosity, and playfulness. It reminded me that I...

As a Sports Dietitian who has worked with endurance athletes and other active people for over ten years, I've heard many of the same questions over and over again. Here are two of them: "How much do I need to eat?" and "Am I eating enough?" Exercise increases nutrition needs , and figuring out the best diet for you, as an endurance athlete and unique human being, is essential. Many recreational athletes struggle to fuel adequately because they lead busy lives and don't pr

Hydration mishaps are all too common among endurance athletes. Sometimes it's a fluid issue, other times an electrolyte issue, or it may be both. Fluid and salt needs vary greatly among athletes , which is why these two things must be individualized . In this post, I'll teach you how to test your sweat rate (the amount of fluid you lose per hour during exercise) using a home scale so you can personalize your hydration plan for training and competition. But First, Some Back

Temps are dropping for my Midwest and Northeast clients, while many of my West Coast clients are heading to the slopes. That means it's time to chat about winter nutrition, so that you can stay well-fueled and hydrated and keep having fun wherever you choose to be active this season! In this post, you'll learn how temperature and altitude affect your hydration and fueling needs. I'll also teach you four key strategies to keep you well-nourished and hydrated in winter conditio