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

MACRONUTRIENT TRACKING: HELPFUL OR HARMFUL​

By Kate, Cochran, NCAA Division III track and field athlete.
I often get asked my opinion on “tracking macros” and whether or not I do it as an athlete. While I think tracking your macronutrients as an athlete can be a good tool to ensure you’re eating enough to improve performance, I personally do not do it.

Sample presentation for high school athletes

These slides are examples from a presentation designed for high school athletes, highlighting key topics such as a performance plate, nutrient timing and hydration. They provide a preview of the type of content that can be shared in a team or classroom setting, offering practical, age-appropriate guidance that athletes can easily apply to their training, competition, and daily routines.

Fuel up: Power-Packed Meal Ideas for Athletes

My favorite meals for athletes! Refuel your energy with this list below.

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.

Refueling After a Workout When You’re Not Hungry

Eating after a workout is important to optimize recovery, performance and overall health. Eating within one hour after a workout enhances recovery. This period of time is known as the glycogen window, during which nutrients are maximally absorbed into the body. Over the next 6-12 hours, absorption will continue, but at a slower rate. Consuming carbohydrates within the first hour after a workout aids in glycogen repletion while protein prevents further muscle breakdown.

ENERGY BARS AND BITES​

Athletes have high energy demands, and it can be difficult to meet these needs with meals alone. Energy bars and bites are a great way to offset hunger and fill in gaps between meals. Together with my intern, Sara, we created a list of energy bars and bites that we personally enjoy. These recipes can be easily prepared as a convenient way to meet nutritional needs.

How To Eat If You Are Training for a Marathon

The way you nourish your body is equally important as your training and strength exercises. As a sports nutritionist based in NYC, I frequently encounter questions regarding dietary recommendations for individuals preparing for a marathon.

Oatmeal 101: How to Level Up Your Daily Oatmeal

Oatmeal is a fantastic breakfast option for runners. Oats are a very nutritionally rich food, as they contain carbohydrates, proteins, vitamins and minerals and antioxidants. Additionally, oats are generally easy on the stomach and are filling without causing discomfort. Oats are a great pre-run option for sustained energy.

Delicious Recovery Smoothie Ideas for Athletes

These are great for after a workout because they contain the perfect balance of protein and carbohydrates. They also have plenty of antioxidants to help with tissue repair. Smoothies are a delicious and easy way to refuel and recover after a tough workout. Packed with protein, carbs, and antioxidants, these recovery smoothie ideas are perfect for athletes looking to optimize performance and recovery.