MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Here’s a list of great snacks for endurance athletes, focusing on fueling energy, aiding recovery, and supporting sustained performance. Keep these snacks on hand to fill in the gaps with nutrition. These options are portable, nutrient-dense, and easy to digest:
TW: This content mentions eating disorders and body image.
Eating disorders are mental health conditions, whereas RED-S (Relative Energy Deficiency in Sport) is a physiological state caused by an energy imbalance. However, these conditions can overlap.
Winter months bring unique nutritional needs for runners, including reduced sunlight exposure, which increases the need for Vitamin D. Meeting nutrition goals through food is ideal, but supplements can be helpful when dietary intake is insufficient. Below are recommended winter supplements and their top food sources.
A Continuous Glucose Monitor (CGM) is a medical device designed to deliver real-time measurements of glucose (sugar) levels in the body. Although it is mainly utilized by individuals with diabetes to regulate their blood sugar, it has also become increasingly popular among athletes and health enthusiasts. While these devices offer a wealth of data, it’s crucial to consider how that information will be applied effectively.
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.
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.