FALL MARATHON FUELING SESSIONS
Join sports dietitian Amy Stephens for a 5-session program focused on fueling for fall marathons. Topics include how to fuel before and after workouts, hydration for summer training, fueling during long runs, and race day preparation.
Bone Stress Injury Prevention: 7 Nutrition Red Flags Athletes Overlook
Use this guide to prevent bone stress injuries and stay healthy.
Bone stress injuries (BSIs) which include bone stress reactions and stress fractures, are often linked to underlying nutrition gaps. The challenge is that the warning signs are subtle and typically appear weeks to months before an actual injury develops. When these early indicators are missed, they can progress into a more serious bone injury that can take an athlete out of training for a while.
Best Breakfasts to Fuel Your Run
Breakfast sets the tone for the day, especially for runners.
After an overnight fast, your glycogen (stored carbohydrate) levels are lower. Eating in the morning helps:
– Replenish glycogen
– Kickstart metabolism
– Support muscle repair
– Make it easier to meet daily carb and protein goals
– Supports gut health and regularity
Caffeine to improve athletic performance
Studies have shown an improvement in sports performance when caffeine is consumed before exercise (Clarke, 2018). Here are details about how caffeine works and the safe and effective dose that yields the best results.
Guide to Carb Loading for a Marathon
Plan, Prepare, and Prioritize Your Nutrition
Especially during taper week, it’s crucial to stay organized and mindful of your diet, particularly if you’re balancing a busy schedule. Even though we’re running less in the taper, nutrition is just as important as our bodies absorb all the training we’ve put in during our training cycle.
How to avoid hitting the wall during a marathon
Hitting the wall is not inevitable. With the right fueling and pacing plan, energy levels can remain steady for the duration of your competition, and even provide a kick at the end.
Fuel up: Power-Packed Meal Ideas for Athletes
My favorite meals for athletes! Refuel your energy with this list below.
How to know when your fueling plan is working
Written by Kate Cochran, Nutrition Intern
Fueling properly for your sport can feel both straightforward and surprisingly complex. For endurance runners, a solid baseline is three balanced meals focused on carbs for energy, protein for recovery, and fats for satiety, with snacks in between.
Easy Nutritious College Athlete Meal Ideas
In college, when focusing on countless things such as school work and athletics, it can be difficult to find nutritious balanced meals on campus and time consuming to take all that effort to cook something complicated.
7 Nutrition Myths Every Athlete Should Stop Believing
By Kate Cochran, NYU Cross Country Athlete. As an athlete, I often come across all kinds of advice—on how to eat, train, and recover—and it can be hard to know what really works. With social media playing such a big role in how we share and learn information, especially from influencers and fitness personalities, it’s easy to get overwhelmed by the sheer amount of content out there.