Amy Stephens

MS, RDN, CSSD, CEDS

Licensed dietitian

specializing in sports nutrition

and eating disorders

Blog

College Runner Meal Routine: Fuel, Run, Repeat

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College Runner Meal Routine:
Fuel, Run, Repeat

  • By Lucy Gott, NYU Cross Country and Track Athlete

Name: Lucy Gott 

Age: 21 

From: Northern California 

School: NYU 

Major: Media, Marketing, and Business, minor in fashion business 

Sport: XC and Long distance Track (3k, 5k for indoor and 5k, 10k for outdoor)

Training overview

I run about 75 miles per week (I am on the higher end of mileage for our team since my body responds well to miles but most people do not do this high), during race week it is a little less sometimes. Tuesdays and Fridays we have workouts, Wednesdays medium long runs, Sundays long runs, and Tuesdays and Thursdays we lift.

Nutrition tip

I always have everything out for my run the day before to be prepared and make sure I don’t forget anything and to make the day run more smoothly.

Things I like to have/meal prep

– The toast I have every morning is fresh sourdough toast (I get it weekly and cut and then freeze) with almond butter, yogurt, honey, and fruit on top with salt and cinnamon and some granola for crunch 

– My smoothie I have every day – half a banana, a big handful of spinach, ice, two scoops of chocolate protein powder, almond milk, a little bit of coffee

– Things I like to have on hand/meals I like to prep: 

– Recently I have been into having eggs with sauteed spinach and pesto 

– Also always make chicken breast or tofu or salmon (usually a simple seasoning so it can go with anything) 

– Always lettuce for salad because in NYC you have to pay so much for a salad and it is so easy to make 

– I love making Greek food with naan hummus, tzatziki, cucumbers, tomatoes, peppers, sweet potatoes, feta 

– I love getting fresh baguette and focaccia and making sandwiches with pesto and turkey and some cheese of some sort – it is easy and simple 

– Making tacos with beans, protein of some sort, quinoa, cheese, veggies, etc. 

– Always have mint chip or chocolate ice cream in my freezer and these cookie dough balls from this company called Hot Take Cookie




Notes

– It is important for me at each meal that I make sure to have carbs and protein otherwise I will be hungry one hour later, I try to focus on making sure I am getting full meals otherwise I will feel off and snack all day

– Always have 3 meals plus 2 snacks usually

– I go out a lot to eat dinner with friends because I am so busy it is the best time to connect with friends and I love trying new places, usually eat the most at dinner because I am hungrier later in the day (because sometimes my hunger get suppressed after exercise)  

– We will go get sushi, Thai food, burgers (I used to not eat red meat but recently started craving buggers so will get 1 every few weeks to make sure I get iron), sushi, Italian, a mix of everything 

– I love Levain and getting cookies there 

– I used to struggle with a bad eating disorder but running actually helped me recover cause I learned that the more I eat the better I feel for my runs, so if I am craving something I have it, if I am hungry I will get a snack cause otherwise now I can’t handle when I am hungry 

– I used to be scared of carbs and eating too many sweets but I view it all as fuel now while yes veggies are important and I love salads and stuff but right now when I am running so much I do not focus on that as much cause it fills you up, and if I get a salad out I will get fries on the side and if they don’t have fries then bread or some sort of carbs it’s all about balance and fueling for yourself and if I am hungry I will eat more and that’s okay my body needs it 

Easy day

6:10 am wake up 

A glass of water and PB banana with salt 

6:35 leave to walk to practice and eat a banana on the way 

6:45 Arrive at practice – roll, stretch 

7:00 am practice starts 

8-mile easy run, come back to Paulson, and do speed development drills 

8:45 am walk back to my apartment and make a smoothie and toast for breakfast 

Shower, get ready for the day 

11:00 tutoring for 2 hours 

1:00 pm lunch usually at my apartment (this looks like making a focaccia sandwich and some fruit on the side, or 3 scrambled eggs with spinach on baguette with butter, and jam, or a salad with chicken and sweet potatoes or bread  

2:00-5:00 pm virtual internship 

Usually a snack of yogurt and granola and some chocolate chips or a piece of toast with almond butter/peanut butter and honey

Or if I got something from a bakery like a cookie or a pumpkin bread or something (I have a big sweet tooth) 

Homework, go to the grocery store, relax, do whatever I need to do 

6:30 – dinner with a friend at a restaurant 

Example: Italian restaurant – Pasquale Jones

Share a salad 

Then each gets our own pizza – my favorite I love to get is with prosciutto and burrata or I love getting their chicken sambotica  

8:00 Get prepared for practice the next day and if I did not have dessert get a nighttime snack to make sure I sleep well, if I already had a cookie or pastry then I will have a yogurt bowl or a cookie/ some ice cream 

9:30 Try to be in bed with feet up to the wall 

I usually try to have my lights off by 9:30 – 10 pm during the week to make sure I get 8 to 8.5 hours of sleep each night to prioritize recovery 




Workout day

5:50 am wake up 

A glass of water and PB banana with salt – bring a gu or gummies in case I feel like i need something for the workout 

6:15-20 leave to walk to practice and eat a banana on the way 

6:30 Arrive at practice – roll, stretch 

6:45 practice starts – workout usually 12 miles or so 

9:00-10:00 – lift and drink a protein shake there 

Run home shower and get dressed for my internship, grab a piece of fruit or something little 

Then go get a big bagel with cream cheese and lox 

11:00 – 11:20 Meeting with my coach 

11:30-1:30 – internship in person 

1:45ish 5-mile double 

2:30 ish smoothie but add granola and make a little bit of an acai bowl or smoothie and a cookie or something 

Shower 

4:30 leave for class 

4:55 – 6:10 class 

6:30 dinner with a friend or at home 

At home: a naan with chicken and Greek fillings and salad, or tofu sweet potato tacos with sour cream, salsa, cheese, and beans and salad 

8 pm dessert – a cookie with ice cream 

Maybe some homework or watch a TV show 

9:30 bed 

Recovery day or rest

If do race sleep in as much as I can eat my banana and PB and go for my run usually 4-5 easy miles or if I can off-day 

See friends, homework, chill, go out to lunch or brunch 

Usually have dinner with a friend, try to make sure I eat a big dinner with lots of carbs since long run the next day 

Pasta or sushi somewhere with friends 

Prepare my stuff for the long run, extra clothes, snacks for after, water, gu, etc, 

Get a good night of sleep 

Even though I run less on race days, if we don’t have a meet I make sure to not change anything in my eating/fueling because Fridays are always a big day and Sundays are long runs so fueling helps me recover and I usually am very hungry after Friday



Race day (10k) at 9:57pm

Wake up at 8am – drink a glass of water and eat a banana right away 

Breakfast – (went to a bakery to get it, there was not many options so went with the best I could) – two eggs, sausage, hash brown and two corn pancakes (usually don’t have sausage or hash brown (honestly first time trying) but had it probably not great on race day but was fine 

Lunch – focaccia sandwich that had turkey, mozzarella, tomato jam, balsamic, and arugula – came with a side salad but did not have cause too much fiber before a race and an iced chai latte with two shots of espresso with whole milk 

Snack – got hungry so had an apple because a bar did not sound good 

Pre-race meal – plain bagel with pb and banana (3 hours before race always my go to) 

After two mile warm up/ while doing drills sucked on 3 clif shots while 

5 min before race a Gu that had 40mg of caffeine 

Post race and cool down – core power chocolate milk and bar about 15 mins later



Iron for endurance athletes

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Iron for endurance athletes

Iron levels for athletes

  • By Amy Stephens RDN CSSD
  • Edited by Amy Gregorek

Why iron deficiency is important

Iron is an important nutrient to endurance athletes because it carries oxygen and produces energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and the removal of metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler 2012, Tan 2012). Although more common in female athletes, male athletes are also at risk for low iron. Often, athletes will report low energy levels or difficulty completing a workout, and later will find it’s iron deficiency. This post will review how iron impacts performance, symptoms of low iron, and how to prevent iron from impacting performance.

Iron for endurance athletes

Stages of deficiency

Dr. Peeling defined stages of deficiency and depletion (2007). What’s interesting about these stages is that iron stores can be depleted while hemoglobin levels remain within normal range. It’s not until stages 2 or 3 of deficiency that an athlete begins to see a performance impact. Before a substantial training block begins, assessing individuals’ risk factors and low iron risk factors is helpful. If an athlete has a drop in iron during a racing season, treatment can take a few weeks, which can have a detrimental impact on the racing schedule. A basic iron assessment contains the following labs:  ferritin, hemoglobin, and transferrin saturation. Your physician can order these tests and a sports dietitian can help interpret them and review best treatment options.  

> Stage 1—Iron deficiency (ID): iron stores in the bone marrow, liver and spleen are depleted (ferritin < 35 μg/L, Hb > 115 g/L, transferrin saturation > 16%). Treat with food first approach by including many iron-rich foods along with Vitamin C.

> Stage 2—Iron-deficient non-anemia (IDNA): erythro- poiesis diminishes as the iron supply to the erythroid marrow is reduced (ferritin < 20 μg/L, Hb > 115 g/L, transferrin saturation < 16%). Initiate iron supplements 65mg elemental iron. Can take 4-12 weeks to show results. 

> Stage 3—Iron-deficient anemia (IDA): Hb production falls, resulting in anemia (ferritin < 12 μg/L, Hb < 115 g/L, transferrin saturation < 16%). When levels are this low, consult with your physician about the cause and best treatment options.  

NOTE:  325 mg ferrous sulfate is equivalent to 65 mg elemental iron.

Risk factors for low iron

There are a variety of factors that contribute to low iron levels. Any one of these risk factors can cause iron levels to drop, and multiple risk factors will carry an even greater risk for low iron. Endurance athletes are at the greatest risk due to the hemolysis from the footstrike and blood loss in the gut while running and sweat.  During a training block, iron can drop 25-40% (McKay).

  • Menstruation for females
  • Underfueling/Low calorie intake (RED-S)
  • Endurance athletes
  • Altitude training
  • Vegan or vegetarian diets  
  • Have a history of low iron stores

Symptoms

Initially, symptoms are not overt, however, you may feel tired overtime or less of a desire to complete a workout. Most common symptoms include:  feeling lethargic, dizzy, negative mood, or poor performance (Sim).

Hepcidin

Hepcidin is a hormone released during exercise that inhibits iron absorption for 3-6 hours after a workout (Sim). This hormone regulates the amount of iron absorbed by the gut. Hepcidin levels are known to elevate 3-6 hours after a workout, thus reducing the amount of iron absorbed from food and supplements.

Iron- rich foods

There are two types of iron-rich foods – heme and non heme sources.  Heme sources are more bioavailable compared to plant-based iron sources. Up to 35% of heme versus 20% iron from plants are absorbed (Beard). An athlete can add a Vitamin C food to further enhance absorption. If iron stores are very low or you are at a higher risk for iron deficiency, you may require iron supplements in addition to dietary intervention. Currently, the RDI for iron men is 8mg and 18 mg for women.

Heme iron 

  • Beef
  • chicken
  • fish
  • turkey

Non-heme 

  • Lentils, beans
  • Chickpeas, hummus (especially if made with tahini)
  • Spinach
  • Apricots, prunes
  • Baked potato with skin
  • Enriched breakfast cereals (Cheerios)
  • Enriched pasta

Click here for a full list of iron-rich foods from the USDA database.

Sample meal ideas

Grilled chicken over rice with roasted red peppers.

Turkey sandwich on whole wheat bread with an orange.

Spinach salad with chickpeas, dried apricots, and lemon vinaigrette dressing.

Key points

Iron is an important nutrient involved with energy production and promoting oxygen uptake. Iron deficiency can negatively impact performance in athletes by reducing oxygen transferred to the cells and making the body work harder to produce energy.

Females, vegetarians, calorie-restricted diets (RED-S), endurance athletes and training at altitude increase the risk for low iron.

Symptoms of iron deficiency include fatigue, negative mood and poor performance.

Hepcidin is a hormone that reduces iron absorption for 3-6 hours following a workout. The best time to take an iron supplement or eat an iron rich meal is outside this window.

Best food sources of iron include meat, fish, poultry, dark green leafy vegetables. Combine iron rich foods with Vitamin C to enhance absorption.

Certain foods will compete with iron absorption, such as calcium and phytates.  

Speak with your physician or sports dietitian to help assess and treat iron deficiency.

References

Beard J, Tobin B.  2000. Iron status and exercise. Am J Clin Nutr. 72 (2):594S-597S.

Coates A, Mountjoy M, Burr J. Incidence of iron deficiency and iron deficient anemia in elite runners and triathletes. Clin J Sport Med. 2016.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523

McKay, AKA, Peeling P, et al.  (2019a) Chronic adherence to a ketogenic diet modifies iron metabolism in elite athletes.  Med Science Sports Exercise.  51(3):548-555.

​​McKay et al. Iron metabolism: interactions with energy and carbohydrate availability. Nutrients. 2020 Nov 30.12(12); 3692

Ostojic SM & Ahmetovic Z. Weekly training volume and hematological status in female top-level athletes. Ahmetovic Journal of Sports Medicine and Physical Fitness; Sep 2008; 48, 3; ProQuest Nursing & Allied Health Source pg. 398

Peeling P, Blee T, Goodman C, Dawson B, Claydon G, Beilby J, Prins A (2007) Effect of iron injections on aerobic-exercise perfor- mance of iron-depleted female athletes. Int J Sport Nutr Exerc Metab 17(3):221–231

Sim et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. 2019 July; 119(7):1463-78

Tan D, Dawson B, Peeling P (2012) Hemolytic effects of a football-specific training session in elite female players. Int J Sports Physiol Perform 7(3):271–276

USDA database for iron rich foods

BEST SUPPLEMENTS FOR RUNNERS​

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Best supplements for runners

  • By Amy Stephens RDN CSSD
  • Liam Dee, Elite runner

About the authors: Amy Stephens, RD CSSD is a sports dietitian that works with NYU XC team and Empire Elite professional running team. 

Liam Dee is a local elite distance runner and running coach with NY Run Academy. Liam is based in Brooklyn, New York.

The Importance of Supplements

 The use of supplements within the world of sports and fitness is relatively widespread, being a means of addressing the various metabolic and dietary requirements of individual athletes. 

Supplementation of nutrients is not seen as a replacement or alternative to a complete and balanced diet. Further, the degree to which a supplement is effective is varying given the range of products available in today’s market. However, if an athlete is following a well-rounded diet, comprehensive studies have shown some supplements to stimulate modest improvements in sports performance, muscle strength and injury prevention. 

It’s important to note that not all products marketed as supplements are safe and effective; some can be ineffective at best and harmful at worst. Athletes are tempted to use any product that can give them an edge, so it is incredibly important to consult a professional and conduct appropriate research. 

We’ve included the supplements that are most commonly used by the NY Run Academy staff. With the exception of creatine, the staff regularly uses the supplements listed below.

Food first

Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.

Supplement safety

Unlike prescription medications, supplements are not regulated by a governing body. Third party testing ensures supplements contain what is listed on the label and do not contain harmful ingredients. However, they do NOT test the efficacy of the supplement. Look for these seals that indicate third party testing – NSF or USP. 

This is especially important for athletes that are drug tested, such as collegiate, professional and Olympic-level athletes. A positive drug test can disqualify an athlete from competition and result in a suspension or ban in the sport. See below for more information on banned substances.

NCAA banned substance list

WADA anti-doping list

Supplements are intended to supplement a healthy diet, not take the place of nutrients from food. Obtaining nutrients from food can offer other health benefits such as fiber, micronutrients and other phytochemicals, and helps regulate satiety. Supplements, unlike food, are absorbed directly into the bloodstream and bypass the gut. The gut is our natural defense that helps to excrete toxins. If this step is missed, concentrated amounts of the supplement are delivered directly to the bloodstream and broken down by the liver. The liver has a significant role breaking down other foods and medications and supplements can interfere with these other important processes.

Strength supplements

Creatine is one of the most researched and effective dietary supplements to improve muscle strength (Antonio et al., 2021).  Creatine works by increasing intramuscular creatine which is a necessary step for energy production. Supplementing creatine increases muscle contraction and exercise training capacity for repeated high-intensity exercise (e.g. team sports) as well as resistance or interval training. This leads to greater gains in lean mass and muscular strength (Burke et al., 2023). It has also shown positive effects on bone mineral strength compared to placebo. 

Dosage: The most common form is creatine monohydrate.

Loading phase: 20 g (divided into four even doses) x 5-7 days Maintenance phase: 3-5 g /day for the supplementation period

*According to the American Pediatric Association (APA), creatine is not recommended for athletes <18 years old. 

Food sources: milk, steak, tuna, salmon, cod, herring (best source of creatine).

Protein powders are a convenient way to obtain protein when food is not available. Protein is composed of amino acids that are important for the growth of muscle, ligaments, tendons and support for the immune system. Our bodies require 20 different amino acids, of which nine are essential and we need to obtain them from food.

Animal-based protein powders that are made from whey, casein, and egg whites contain all the essential and non-essential amino acids. 

Plant-based proteins such as soy, hemp, rice, and pea are complete proteins and contain essential and non-essential amino acids. Other complete sources of plant proteins are edamame, tempeh, quinoa, or buckwheat. 

Dosage for protein powders: Studies show that 20-40 grams of high quality protein every three-to-four hours will promote muscle growth (Morton, et al, 2020).

Collagen powder is a type of protein derived from bovine (cows and pigs) that contains all nine essential amino acids. Collagen supplementation, along with adequate Vitamin C, has shown to strengthen ligaments and tendons. 

Food sources: bone broth, sardines, and organ meats.

Dosage: 15 grams of collagen supplement one hour before workout (Shaw, et al, 2017).

Performance Supplements

Iron is an important nutrient for endurance athletes because it carries oxygen to produce energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and to remove metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler, 2012).  During a training block, iron can drop 25-40%. Populations are at risk for low iron menstruating females, endurance athletes, altitude training at altitude, those who under fuel or have a low calorie intake (RED-S), and those following vegan or vegetarian diet, as well as anyone with a history of low iron stores. 

Symptoms of iron deficiency include lightheadedness, fatigue, irritability, and difficulty finishing a workout. 

Food sources: beef, chicken, fish, lentils, beans, and tofu.

Dosage: RDA for men and postmenopausal women is 8 mg/day. For all other women the recommendation is 18 mg/day. Speak with your healthcare provider about iron supplementation.

 

Vitamin B12 is an important nutrient for healthy nerve functioning, metabolism, and prevention of a type of anemia in red blood cells (pernicious anemia). Vegans and vegetarians are at the highest risk for low B12. Signs of deficiency include extreme tiredness, fatigue, weak muscles and low energy stores.

Dosage: RDA  2.4 mcg

Food sources: salmon, cod, milk, cheese, meat, eggs, fortified breakfast cereals and nutritional yeast (vegan diet).

Dietary nitrate improves oxygen uptake during prolonged exercise. The ingestion of dietary nitrates leads to a higher concentration of nitric oxide (NO) in the body. Once in the bloodstream, nitrates help to deliver oxygen faster, delay fatigue and improve performance. Beet juice contains a high amount of nitrates and works by increasing oxygen delivery to muscles. 

 

Dosage: At least 400 mg nitrate for at least five days. This can be accomplished by using the supplement Beet It. Drink one bottle of Beet It daily leading up to a race, then two bottles on race day. If you take it sporadically or less than five consecutive days, beet juice won’t be as effective. 

 

Food sources: spinach, beets (fresh, roasted or added to a smoothie), celery, lettuce, and watermelon.

Sodium Bicarbonate is typically used by sprinters and mid-distance athletes. Sodium bicarbonate acts as a buffer for lactic acid build-up from anaerobic bursts of exercise. During intense exercise, lactic acid is a byproduct of energy production. As lactic acid increases in the muscles, muscle fatigue and soreness tell our bodies to slow down. Sodium bicarbonate acts as a base and prevents a buildup of H+ (acidic), thus, raising the pH during high-intensity exercise. The most common side effects from supplementation are GI symptoms (i.e. nausea, vomiting, stomach cramping). If you’re able to tolerate it, sodium bicarbonate (baking soda) can be effective for shorter, high-intensity exercises lasting 1-10 minutes. Maurten brand has a product that seems to be better tolerated. Research is being conducted on efficacy for longer distances such as half and full marathon distances.

Dosage (three options): 

  • Single acute sodium bicarbonate dose of 0.2–0.4 g/kg BM, consumed 60–150 min prior to exercise (Maurten product)
  • Split doses (ie, several smaller doses giving the same total intake) taken over a time period of 30–180 min
  • Serial loading with 3–4 smaller doses per day for 2–4 consecutive days prior to an event (Maughan, 2018)

Caffeine has been shown to boost sports performance by reducing perceived exertion (delay fatigue), increasing endorphin release, and mobilizing fat for energy and sparing glycogen. The ingestion of caffeine blocks adenosine reuptake and promotes calcium release from sarcoplasmic reticulum which can help with muscle contractions. Caffeine ingested before and during an endurance event improves overall endurance capacity. Too much caffeine can cause GI issues, jitteriness, shakiness and nervousness, all of which are harmful to sports performance.

Dosage: One hour before a workout or race, 3-6 mg/kg caffeine to improve performance. Most individuals can drink a tall Starbucks or two shots of espresso (100-300 mg caffeine). Performance benefits were not shown with caffeine doses 7 mg/kg or greater.

Notes: Due to variability in caffeine content in brewing, consider standardized caffeine supplements like RunGum that have 50 mg caffeine per piece. Caffeine is most effective if all caffeine is stopped a couple days prior to “washout” caffeine from the body. 

Beta-alanine acts as a buffer during intense exercise. Beta-alanine fights muscle fatigue by increasing carnosine concentration in the muscle, which is needed for rapid muscle contractions. The most common side effect is tingling in lips and fingers, but not as common with sustained release (SR) dosing.

Dosage: 3-6 grams per day x 4-8 wks

Klean athlete brand SR

Supplements for Bone health

Vitamin D is an essential fat-soluble vitamin crucial for bone health and immune function because it regulates calcium absorption. When Vitamin D levels are low, the body does not absorb as much calcium. It’s common for athletes to have lower Vitamin D levels in the winter when there isn’t as much sun.

Dosage: RDA recommends adults >19 years 600 IU per day and adults >70 years 800 IU.

Food sources include: dairy (yogurt, cheese, milk), orange juice fortified with vitamin D, salmon and mushrooms. Sunlight activates natural vitamin D in our skin and accounts for most of the Vitamin D in our bodies.

Calcium, along with consuming a diet with adequate calories, carbohydrates, and eating an adequate amount of calcium is critical to bone development. Calcium plays a crucial role in hardening and strengthening bones. Requirements are higher for athletes to replace calcium lost in sweat. 

Dosage: The RDA for ages 9-19 is 1,300 mg, 19-50 is 1,000 mg /day and 1,200 mg for individuals 50 years and older. Some data has shown that athletes consume 1,500 mg a day. A combination of supplement and food can achieve calcium targets.

Food sources: milk, yogurt, cheese, fortified orange juice, and tofu.

Magnesium is a nutrient that improves sleep and helps build strong bones. Magnesium functions as an electrolyte to maintain blood pressure.  In addition, magnesium helps regulate blood sugar control and acts as a cofactor that helps many enzymatic reactions take place.

Dosage: RDA 320-420 mg/day

Food sources: Whole grains, spinach, nuts (almonds, cashews, peanuts), quinoa, avocado, dairy.

 

Several other supplements are important to consider, namely, a multivitamin, Vitamin C, and omega-3 fatty acids. These become particularly relevant when meeting nutritional needs solely through food proves challenging.

References

Antonio, J., D.G. Candow, S.C. Forbes, B. Gualano, A.R. Jagim, R.B. Kreider, E.S. Rawson, A.E. Smith-Ryan, T.A. VanDusseldorp, D.S. Willoughby, and T.N. Ziegenfuss (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? J. Int. Soc. Sports Nutr. 18:1–17.

Burke, R., A. Piñero, M. Coleman, A. Mohan, M. Sapuppo, F. Augustin, A.A. Aragon, D.G. Candow, S.C. Forbes, P. Swinton, and B.J. Schoenfeld (2023). The effects of creatine supplementation combined with resistance training on regional measures of muscle hypertrophy: A systematic review with meta-analysis. Nutrients 15:2116.

Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018 Aug 21;38:303-328. doi: 10.1146/annurev-nutr-082117-051622. PMID: 30130468.

Kaviani, M., K. Shaw, and P. Chilibeck (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review. Int. J. Environ. Res. Public Health 17:3041.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523.

Maughan, R. J., Burke, L. M., Dvorak, J., Larson-Meyer, D. E., Peeling, P., et al. (2018). IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete, International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 104-125. 

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.

Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. doi: 10.3945/ajcn.116.138594. Epub 2016 Nov 16. PMID: 27852613; PMCID: PMC5183725.

Stellingwerff, T., Bovim, I. M., & Whitfield, J. (2019). Contemporary Nutrition Interventions to Optimize Performance in Middle-Distance Runners, International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 106-116.

​​Wylie, L., Bailey, S., Kelly, J., Blackwell, J., Vanhatalo, A., Jones, A., Wylie, L. J., Bailey, S. J., Blackwell, J. R., & Jones, A. M. (2016). Influence of beetroot juice supplementation on intermittent exercise performance. European Journal of Applied Physiology, 116(2), 415–425. 

Wyss, M., and R. Kaddurah-Daouk (2000). Creatine and creatinine metabolism. Physiol. Rev. 80:1107–1213.



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Signs and Symptoms of an Eating Disorder

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signs and symptoms of an eating disorder

  • By Amy Stephens MS RDN CSSD CEDS and Kate Cochran, Nutrition Intern

TW: This content includes references to eating disorders and body image, which may be a sensitive topic to some readers.

Eating disorders can show up in many different ways, making them difficult to recognize at times. There’s a common belief that you have to fit a specific mold or experience every symptom for an eating disorder to be “real.” This can cause people to downplay their struggles, thinking, “I don’t look a certain way,” or “I’m not xx weight, so it doesn’t count.” But the truth is, eating disorders can affect anyone, regardless of appearance or specific symptoms.

Social media also influences how eating disorders are perceived. While some accounts help raise awareness and normalize conversations, they can also create a narrow picture of what an eating disorder looks like. This might make someone question their own experience if it doesn’t match what they see online—whether in terms of appearance, behaviors, or eating patterns. But the truth is, eating disorders don’t look the same for everyone, and every struggle is valid.

 

When it comes to sports nutrition, eating disorder symptoms can be a little harder to spot because certain behaviors—like meal planning and intense training—are often seen as part of being an athlete. But there’s a fine line between dedication and disordered habits. Here are some common signs that might indicate an issue:

  • Obsession with “clean” eating or only sticking to “healthy” foods.
  • Restricting food groups that you once enjoyed.
  • Comparing your body to those of your competitors, teammates, or online influencers. 
  • Skipping meals or eating less than your energy needs require in order to stay light.
  • Constantly thinking about food, training, or your body weight/image.
  • Avoiding social situations that involve food.
  • Viewing training as a way to “burn off” or “earn” food. Food should be seen as fuel for your performance—not something you have to work for or make up for.

Here are some symptoms that results from having an eating disorder or underfueling in general:

  • Frequent fatigue, injuries, illnesses, or slow recovery. 
  • Loss of menstrual cycle (for female athletes).
  • Decreased libido (for male athletes).
  • Decreased concentration.
  • Low heart rate (can often be mistaken for fitness).
  • Decreased strength and power. 
  • Inconsistent energy.
  • Dizziness. 
  • Hypothermia.
  • Sleep disturbances or waking up hungry in the middle of the night.

If any of these symptoms resonate with you, there are plenty of ways to assess whether you might need extra support or professional help. One great tool is the Eating Disorders Screen for Athletes (EDSA), which helps gauge the likelihood of an eating disorder—you can check it out here. Another great screening tool is the SCOFF questionnaire.

The SCOFF questions*

Do you make yourself Sick because you feel uncomfortably full?

Do you worry you have lost Control over how much you eat?

Have you recently lost more than One stone in a 3 month period?

Do you believe yourself to be Fat when others say you are too thin?

Would you say that Food dominates your life?

*One point for every “yes”; a score of ≥2 indicates a likely case of anorexia nervosa or bulimia

Keep in mind, you don’t need to experience every symptom for it to be a concern. Even one or two signs are worth paying attention to. Recognizing an eating disorder early is key to getting the right support, as both short-term and long-term effects can impact your health and performance.

 

If you or someone you know is struggling with an eating disorder, there are several trusted places to turn for help, depending on your needs and location. Talk with your healthcare provider, physician, therapist, or dietitian that specializes in eating disorders. In the US, you can also call or text the National Eating Disorder Association (NEDA) helpline at 1-800-931-2237.

References 

Morgan J F, Reid F, Lacey J H. The SCOFF questionnaire: assessment of a new screening tool for eating disorders  BMJ  1999;  319 :1467 doi:10.1136/bmj.319.7223.1467.

National Eating Disorders Association. (n.d.). Coaches & trainers: What you need to know. National Eating Disorders Association. https://www.nationaleatingdisorders.org/coaches-trainers

 

Eating Disorders Screen for Athletes. (n.d.). EDSA screening tool. https://sites.google.com/view/edsa-screening-tool/

 

Logue, D. M., Madigan, S. M., Delahunt, E., Heinen, M., Mc Donnell, S. J., Corish, C. A., & Warrington, G. D. (2022). Low energy availability in athletes: A review of prevalence, impact, and assessment. International Journal of Sport Nutrition and Exercise Metabolism, 32(4), 317–329. https://doi.org/10.1123/ijsnem.2022-0033

DIY Electrolyte Drink

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DIY electrolyte drink

  • By Amy Stephens RDN CSSD

Here are a couple of DIY electrolyte drinks that are favorites among the NYU Track and Field team:

Makes 1 Liter of Electrolyte Drink

Turmeric Ginger

Ingredients:

  • 4 cups brewed Turmeric Ginger tea 
  • 4 tbsp table sugar 
  • 1 tsp Himalayan salt
  • Juice of 1 lemon

Alternative Herbal Tea Options: Raspberry, peach, mango, or mint (preferably decaffeinated).

Directions:

  1. Bring 4 cups of water to a boil and steep 4  tea bags for about 5 minutes.
  2. Dissolve the Himalayan salt and 4 tbsp sugar, stirring until fully dissolved.
  3. Let the mixture cool and add the juice of 1 lemon or lime.
  4. Combine the ingredients in a pitcher or insulated hydration bottle with ice.

Nutrition (per 8 oz serving): 550 mg sodium, 17g carbs, 60 calories.

 

Lemon & Lime

Ingredients:

  • 4 cups water
  • 4 tbsp table sugar 
  • 1 tsp Himalayan salt
  • Juice of 1 lemon
  • Juice of 1 lime

Directions:

  1. Dissolve sugar and salt in warm water.
  2. Add the freshly squeezed lemon and lime juice.
  3. Combine the ingredients in a pitcher or insulated hydration bottle with ice.

Nutrition (per 8 oz serving): 550 mg sodium, 17g carbs, 60 calories.



How to prevent GI issues in runners

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How to prevent gi issues in runners

  • By Amy Stephens RDN CSSD
  • Edited by Amy Gregorek

We all know far too well that gastrointestinal issues can derail a training run or race physically and mentally. Cramping, bloating, and diarrhea can quickly worsen dehydration and become very painful or even debilitating. In this post, I outline some easy strategies to help you feel better and improve performance when facing GI issues. By following these nutrition strategies, one can improve symptoms and performance as a whole.

GI issues can happen before, during, or after a run and can rapidly cause dehydration and electrolyte imbalance. If GI issues are not addressed, they can lead to underfueling, cramping, and poor performance. Underfueling will eventually lead to hitting the wall, or even dropping out of a race altogether.

Why do GI issues happen with some athletes?

There are a few reasons for GI issues in runners. 

  1. As you run, the stomach and gut are literally being shaken, and this makes it difficult for your body to digest foods. 
  2. Running also requires the body to divert blood flow away from the gut to supply oxygen rich blood to the working muscles. This process makes it very difficult for the body to digest food and run at the same time.
  3. Eating too much right before a run can cause GI discomfort. Stick to easily digestible foods like toast with jelly about an hour before running. Most people need 3-4 hours to digest a meal and 1-2 hours for a snack, so timing is key for optimal performance.
  4. Feeling nervous can also cause GI issues. Nervousness is something I’ve experienced myself during track workouts! Typically, if I dive a bit further into how an athlete feels before a race or track workout, feelings of nervousness usually surface. Breathing and mental exercises can help soothe an athlete’s nerves. Similar to running, feeling nervous takes blood supply away from the gut and diverts it to the nervous system to cope with stress (elevated heart rate, sweat, increased blood supply to brain, etc.).

Nutrition strategies to prevent GI issues:

It’s important for athletes to ensure they’re hydrated before heading out for a run. When exercising, the blood is shunted to working muscles and away from the gut causing a lower blood volume. Ultimately, any food or sports beverage you consume during a workout may cause GI distress. 

1. Time meals so you finish eating at least one hour before running. Work with a sports dietitian to time your food so it’s digested by the time you start exercising. 

2. Hydrate by drinking 10-20 oz of water one hour before a run and 2-4 oz every 15 min for runs lasting one hour or longer. You might need to do a sweat test to see how much water your body loses. Take note that you lose more water when exercising in hot, humid, dry, and high altitude. 

3. Experiment with different foods to find what works best for your body.

4. Foods – Include bland foods such as, rice, bananas, oatmeal, dry toast, or potatoes before your run. Another dietary strategy is called Low Fodmap which has been shown to help with GI symptoms. I’ll write more about this and how to follow in a separate post.

Quick tips: 

  • Eat at least one hour before running 
  • 10-20 oz of water before, then 2-4 oz every 15 min (depending on heat, humidity, altitude) 
  • Limit caffeine or switch to tea
  • Limit spicy foods, high-fat foods, high-fiber foods (beans or lentils) or dairy. 

Try these gu’s, gels, and chews during your run because they are made with fewer processed ingredients. Instead of maltodextrin, they use monosaccharides like glucose and fructose which are easier for the body to digest. They are best tolerated with a gulp of water.

Try these Gels, Gu’s or chews

Gels/Gu’s 

Honey stinger – website 

Untapped energy gels – website 

Huma energy gels – website

 

Energy chews are great because you can ingest them at a slower rate. This allows your gut to work more slowly and not cause GI issues. For best results, you may take a few at a time. 

Liquid sports drinks such as Skratch or Maurten can be helpful because they are hydrating and can be taken in a small amount at a time. When using, be careful not to overwhelm the gut by ingesting too much too fast. 

You can also ask your doctor about the over the counter medication called imodium.

References

Gibson PR, et al. Other dietary confounders: FODMAPS. Dig Dis. 2015;33(2):269–276.

Lis DM. Exit Gluten-Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in Athletes. Sports Med. 2019 Feb;49(Suppl 1):87-97. 

O’Keeffe M, Lomer MC. Who should deliver the low FODMAP diet and what educational methods are optimal: a review. J Gastroenterol Hepatol. 2017;32(Suppl 1):23–26. 

Staudacher HM, et al. Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. J Hum Nutr Diet. 2011 Oct;24(5):487-95.

Creatine Supplement: Key Factors to Consider Before Use

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Creatine Supplement: Key Factors to Consider Before Use

  • By Amy Stephens RDN CSSD

Many amateur and professional athletes use creatine supplements to enhance their workouts and speed up recovery. Creatine is a naturally occurring compound found in the body and certain foods that provides a quick burst of energy and increases strength. Research suggests that creatine supports muscle strength, improves brain health and can improve mood. By maintaining a steady energy supply of creatine in the muscles, it helps sustain high-intensity exercise. However, creatine isn’t essential for everyone—its usefulness depends on an athlete’s sport, training goals, and overall diet. 

For optimal results, focus on meeting your nutritional needs through food first. Supplements should be used to complement, not replace, a well-balanced diet. 

Note: this blog is not an endorsement but a source of reliable information about the supplement based on the available data. Please speak with your sports dietitian about whether the supplement is best for you.

What is Creatine? 

    • Creatine is a naturally occurring compound found in muscle cells. 
    • It helps produce ATP (energy), which fuels short bursts of high-intensity exercise (e.g., sprinting, weightlifting). 
    • Creatine is made from the amino acids arginine, glycine and methionine (Antonio, 2021) which is found in foods like red meat and fish, but supplementation can increase muscle stores beyond what food provides.

How does it work?

Creatine works by increasing the availability of phosphocreatine (PCr) in your muscles, which helps regenerate adenosine triphosphate

(ATP)—the main energy source for high-intensity, short-duration activities (up to 30 seconds) like sprinting, weightlifting, and jumping. 

Stored Creatine in Muscles 

○ About 95% of your body’s creatine is stored in muscles as phosphocreatine, which can be rapidly used to regenerate ATP. 

Increased Power & Performance 

○ By increasing phosphocreatine stores, creatine allows for more rapid ATP regeneration, improving performance in explosive movements, short sprints, and heavy lifting. 

Muscle Hydration & Growth 

○ Creatine draws water into muscle cells, increasing cell volume and possibly stimulating muscle protein synthesis, contributing to muscle growth. 

Reduced Fatigue & Faster Recovery 

○ It may help buffer acid buildup in muscles, delaying fatigue and improving recovery between sets or intense efforts. 

Who Benefits from Creatine?

✅ Athletes in Sports that involve short, high-intensity bursts of energy lasting up to 30 seconds. 

○ Power sports (weightlifting, sprinting up to 400 meters, gymnastics, football, wrestling, etc.) 

○ Team sports (e.g., soccer, basketball, lacrosse) 

❌ Endurance athletes (marathoners, distance runners) may see little benefit unless they do a lot of strength training.

Is It Safe for College Athletes?

Creatine monohydrate is a well-studied supplement that appears to be safe. NCAA and professional sports organizations allow it.

  • Many studies have confirmed creatine’s safety, though a few have indicated potential worsening of kidney function in individuals with pre-existing renal impairment. 
  • Some may experience water retention or mild bloating, but this usually subsides. 
  • It does not cause dehydration—in fact, it may help with hydration and muscle recovery. 
  • Some athletes in the studies reported gastrointestinal issues while taking it.

Who should not use creatine?

  1. Athletes who get enough creatine from diet: If you eat a lot of red meat and fish, you may already have high creatine stores, reducing the need for supplementation. 
  2. Individuals with a history of kidney disease: Creatine is processed through the kidneys, so those with kidney disease or a history of kidney problems should avoid it or consult a doctor before using it. 
  3. Under 18 athletes without guidance: Young athletes should focus on a solid diet first before turning to supplements. 

Which brands are the best:

Look for third party testing with an NSF or USP certification label on the bottle. 

Here are some of my favorite brands: 

 

Klean athlete

Thorne

Designs for Sport

Recommended Dose:

💊Loading Phase (Optional): 20g/day (split into 4 doses) for 5-7 days 

💊 Maintenance Dose: 3-5g/day or .1 gram/kilogram of body weight 

💊 Best time to take it? After workouts with carbs and protein to maximize absorption.

Bottom Line:

  • Creatine is a natural compound in muscles that helps produce ATP for short bursts of high-intensity exercise.
  • For best results, focus on meeting your nutritional needs through food first. Creatine should complement a balanced diet.
  • Works by increasing phosphocreatine stores, regenerates ATP, boosts strength, hydration, and recovery.
  • Creatine is best for athletes in power and team sports; less impact on endurance athletes.
  • Generally safe, but those with kidney issues or digestive issues should consult a doctor.
  • Dosage & Best Brands Take 3-5g/day creatine monohydrate; choose brands that are third party tested with NSF- or USP-seals like Klean Athlete or Thorne.

References

Antonio, J., Candow, D.G., Forbes, S.C. et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr18, 13 (2021). PMID: 33557850 PMCID: PMC7871530

Gatorade website: The Safety and Efficacy of Creatine Monohydrate Supplementation: What We Have Learned from the Past 25 years of Research. 

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Sherpa NN, De Giorgi R, Ostinelli EG, Choudhury A, Dolma T, Dorjee S. Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression: An 8-week pilot, double-blind, randomised, placebo-controlled feasibility and exploratory trial in an under-resourced area. European Neuropsychopharmacology. 2025 Jan 90;28-35. PMID: 39488067.

Nutrition for a Half Marathon: Fueling for Performance

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Nutrition for a Half Marathon: Fueling for Performance

  • By Amy Stephens RDN CSSD

Whether it’s your first half marathon or your 10th: Whether you’re aiming for a PR or running for fun, proper nutrition is key to sustaining energy, optimizing performance, and ensuring good recovery. This guide covers everything you need to know about fueling before, during, and after your race, along with common mistakes to avoid. While general guidelines can help all runners, fueling is individual, and what works for one person might not work for you. It’s important to experiment to see what feels best for you.

 

Most race plans start about 12 weeks out, allowing time for your body to adapt to increased mileage. Use your training period to practice fueling strategies and determine what works best for you.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

Fueling for Long Runs: overview

Early in training, test different foods to find out what your body tolerates best. Use this time in practice to determine both which foods feel best for race day and when to consume them to avoid stomach discomfort. More time before a run will allow your body to digest more food, but easily digestible carbs low in fat and fiber will provide the best fuel with the lowest risk of discomfort. If you are hesitant to fuel pre-run, speak with a sports dietitian for a customized approach. You can learn strategies to improve your  gastrointestinal (GI) tolerance.

  • Shorter runs (<80 min) fueling is optional. That means, if you feel hungry, it’s important to listen to your body and eat before you run.
  • Longer runs (>80 min) will benefit from added carbohydrates before and during to keep up energy levels.

Best Foods to Eat Before a Run

3-4 hours before: Meal – Bagel with peanut butter, honey, banana, and fluids.

1-2 hours before: Snack – Pretzels with peanut butter or toast with honey and fluids.

<30 minutes before: Quick carbs – Gels, Honey Stinger Waffle, or sports drinks.

Fueling During a Run

  • Runs <80 min: Fueling is optional.
  • Runs >80 min: Eat a carbohydrate rich breakfast (toast with peanut butter or jelly) and consume 30-60g of carbohydrates per hour (1-2 gels or equivalent). Check out this blog post for a comparison of the different gels.
  • Start fueling early (around 30 min in) to prevent hitting the wall. Don’t wait until you feel fatigue; fuel early.
  • Real food requires more digestion and can increase GI distress.

Hydration

  • According to the American College of Sports Medicine (ACSM), drink  16-20 oz of fluids about two hours before and 5-12 oz of fluid every 15-20 minutes. This amount changes based on individual sweat rate, weather, and intensity. 
  • An individualized hydration plan is helpful to determine how much fluid to drink.
  • Perform a sweat test (weigh before and after a one-hour run) to estimate fluid needs. Gatorade sweat loss calculator.
  • Losing 2% of body weight from sweat affects performance.
  • Aim for half your body weight (lbs) in oz of fluid per day (e.g., a 150-lb runner needs 75 oz minimum).
  • Include electrolytes (Nuun, Salt sticks, gels with electrolytes such as Neversecond). The more you sweat, the more electrolytes you need to replace. Start with 300 mg sodium per hour and adjust.

Caffeine & Performance

Caffeine can improve sports performance by increasing alertness and reducing fatigue. Some studies have also shown that caffeine can increase fat utilization and spare glycogen during endurance events.

  • Timing: Take one hour before a competition to optimize performance.
  • Dosage: 3-6 mg/kilogram, which is about 200 mg (tall coffee from Starbucks) for most individuals.
  • Caution: Too much caffeine can cause jitters, shakiness, and an upset stomach.
  • Test out caffeine before race day to see how it affects your body. Even if you consume caffeine in your daily life, caffeine may feel different in your system during a run or hard effort

Tips to Prevent GI Issues

  • Establish a pre-run meal routine with easily digestible carbohydrates.
  • Make sure to leave plenty of time to digest foods before exercising.
  • Keep a log of foods and gels that work best.
  • Choose gels with natural sugars (Honey Stinger, Huma, Untapped).
  • Start hydrating early in the day and maintain intake throughout.

Refueling After Long Runs

    • Eat within one hour post-run for optimal recovery.
    • Aim for a 4:1 carb-to-protein ratio (e.g., yogurt with fruit, toast with avocado and eggs, or bagel with eggs).
    • Avoid delaying meals, as this slows recovery.

Pre-Race Nutrition

During the taper phase, maintain normal eating habits but increase carbohydrates 3-4 days before race day to 60-75% of daily calories.

  • Eat the same foods but gradually increase the amount of carbohydrates. No need to force down extra carbs if you feel full.
  • Best carb sources: Rice, pasta, potatoes, oatmeal, fruit.
  • Avoid: Fried or high-fiber foods that may cause gastrointestinal (GI) distress.
  • Dinner before race: Stick to familiar, carb-rich meals like pasta with marinara, rice with lean protein, or a burrito.

Race Day Fueling

Pre-Race Breakfast (2-3 Hours Before)

  • 200-400 calories from carbs + some protein, minimal fat
  • Examples: Oatmeal with honey and banana, toast with peanut butter and banana, or toast with jelly.
  • Sip 16-20 oz of water leading up to the race.

During the Race (Miles 4-10)

    • Runs >80 min: Aim for 30-60g of carbs per hour.
    • Options: Energy gels, chews (GU, Clif Bloks, Honey Stinger), sports drinks (Gatorade, Skratch), bananas, dates.
    • Hydration: Drink 4-6 oz of fluid every 15-20 minutes, adjusting for sweat rate and weather.
    • Electrolytes: Adjust intake based on your training routine and previous electrolyte use.

Post-Race Recovery

    • Within 30-60 minutes: Consume a 3:1 carb-to-protein meal (e.g., chocolate milk, protein smoothie and fruit, or yogurt with granola and fruit).
    • Within 2-3 hours: Have a well-balanced meal with carbs, protein, and healthy fats (e.g., rice with lean protein and veggies, quinoa with beans and avocado).
    • Rehydrate: Drink 16-24 oz of water per pound lost (if you weighed in before and after).
    • Electrolytes: Include some electrolytes if you are a heavy sweater.

Final Tips for Half Marathon Nutrition

✔ Train your gut – Practice your fueling strategy during long runs to minimize GI issues.
✔ Stay consistent – Stick with what you know on race day; avoid experimenting.
✔ Listen to your body – Adjust fueling based on energy levels, digestion, and hydration needs.

Fuel well, run strong, and enjoy the race!

BEST foods to eat after a workout – tips from the Martin Coaching Team

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BEST foods to eat after a workout - tips from the Martin Coaching Team

Foods consumed after a workout will impact recovery and sports performance.

We asked the Martin coaching team about which foods they eat after a workout and it was no surprise that we received great responses instantly. At the elite level, nutrition is dialed in and the athletes know which foods to grab after a tough workout to promote recovery. We created this post to highlight the importance of refueling and provide some great options from the pros. 

How exercise affects energy stores

During a workout or run, the body breaks down glycogen into usable energy to supply working muscles. As the workout progresses, glycogen stores become depleted and muscle tissue further breaks down. Once exercise stops, the body will absorb nutrients to start the recovery process (Burke). If nutrients are not available, recovery after a workout can take longer. This can be a problem if you are training again the next day or later that same day.

Food is the best recovery tool

Nutrition can promote faster recovery. Eating the right amount of food immediately after a workout will restore muscle and liver glycogen which is essential for recovery between training sessions or competitive events. Recovery foods are especially important for athletes who work out or compete multiple times per day, as they have limited time for recovery. Carbohydrates and a small amount of protein are necessary to kickstart recovery.

Glycogen window: carbs and protein

Take advantage of the glycogen window by consuming adequate carbohydrates and protein within the first hour of a workout. During this time, the muscles are primed to absorb nutrients at a faster rate, then slows. Aim for about 100 grams carb ( 1-1.2 g/kg)  and 20-30 grams protein post exercise to maximize glycogen resynthesis (Burke). For example, a 150 pound person could eat a bagel with peanut butter and a fruit smoothie. 

These numbers are estimates, your body might require more or less food based on the intensity of the workout and how you feel. Recovery will continue over the next few hours but at a slower rate.

Include high glycemic foods such as honey, syrup or carbohydrate-rich beverages to maximize glycogen uptake for athletes who have limited recovery time between workouts (Donaldson). 

Post-workout nausea

If solid foods are not tolerated after a workout, take small bites from bland foods like crackers, dry toast or cold beverages such as a sports drink, until your appetite improves.

Martin Coaching staff’s favorite recovery foods

Ravenna

I love a loaded smoothie! Go to recipe: plain Greek yogurt, a little honey, blueberries, fist of spinach, tbsp of nut butter (partial to Stoke), banana and frozen mango. Plenty of protein to replenish stores and easy on the stomach.

Brendan and Aubrey Martin

Breakfast burrito with kale, eggs, vegan cheese, whole wheat tortilla, and hot sauce! Carbs + protein + sodium.

Protein knockout from Juice Generation  and everything bagel with tofutti.

Tortilla with hummus, “micro greens” or baby spinach + ranch dressing.

Johannes Motschmann

Fruit
Vegan chocolate protein shake powder with oat milk and bananas. (Within 15 minutes of finishing the workout).

Maurten Solid Bar and regular soda. The consumption of sugar in conjunction with exercise will accelerate glycogen repletion (Kerksick).

Occasionally:
 2L of Fanta from a nearby bodega after a 20 miler along the Hudson in the summer

Johannes Motschmann during the World Athletics Marathon. Budapest, Hungry 2023 Photo: @uyberlin

Luciano Fiore 

Two bananas 🍌 after every run and recently been loving MacroBars post run. Especially if the weight-room is soon to follow. Bananas provide the most versatile fruit in the game and an extra 12 grams plant-based protein boost from the macro bar.

On colder days, Fiore likes oats with chunky peanut butter (Brands - Santa Cruz Peanut butter or Once Again if I’ve got some spending cash) cocoa nibs, cinnamon, banana and honey.

Usually eat half. Leave the second half in my passenger seat. And rationalize eating it after training because of the mandatory metabolic window.

Liam Dee

Like Luciano, I’ve been double-batch cooking my oats so that I can have some pre and post run. Usually, I’ll add honey, milk, raisins, banana and chia seeds for extra texture and omega-3.

If I’m in the mood for something more lunch-forward, I love Hummus sandwiches on a nice Portuguese roll loaded with greens, cucumber and cherry tomatoes and topped with chips and a bit of spicy honey if I have it! More recently I have acquired a rice-cooker which means I can set that going before an evening jog and can quickly stir-fry some veg and tofu and be eating a proper meal in 15 minutes post-run.

Of late, I have been fiendishly eating bananas out of sheer practicality, but my go-to quick satiating snack is yoghurt with cherries or frozen fruit and honey, and some kind of cereal topping.

Amy Stephens, Sports Dietitian 

My favorite food after a workout is avocado toast with a hard boiled egg and red pepper. Avocado provides a great source of healthy fats and eggs  provide high quality protein with all essential amino acids.

 

Some additional recovery food options include:

  • Granola, yogurt and fruit
  • Peanut butter, honey and banana sandwich on whole-wheat bread
  • Chocolate milk
  • Fruit smoothie made with banana, strawberries, mango, and milk. 
  • Sports beverage containing carbohydrate and protein – Skratch Horchata
  • Turkey sandwich on whole wheat bread
  • Peanut butter on crackers
  • Dried fruit and nuts
  • Graham crackers and yogurt
  • Peanut butter and apple slices

References

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27. doi: 10.1080/02640414.2011.585473. Epub 2011 Jun 9. PMID: 21660838.

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.

Burke L and Deakin V. Clinical Sports Nutrition, Third Edition.

Donaldson CM, Perry TL, Rose MC. Glycemic index and endurance performance. Int J Sport Nutr Exerc Metab. 2010 Apr;20(2):154-65. doi: 10.1123/ijsnem.20.2.154. Erratum in: Int J Sport Nutr Exerc Metab. 2011 Jun;21(3):262-4. PMID: 20479489.

Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.



HOW TO USE GELS FOR ENDURANCE ATHLETES

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How to Use Gels for Endurance Athletes

  • By Amy Stephens RDN CSSD

Gels are a compact and convenient way to deliver easily digestible carbohydrates during endurance sports like running, cycling, swimming, or triathlons. They provide quick energy to fuel your performance and help you maintain steady energy levels throughout your activity. Here’s a breakdown of the key factors to consider when selecting the best gels for your events.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

  • Prevent “Hitting the Wall”:

Your glycogen stores provide enough energy for about 90 minutes of continuous exercise.

After glycogen is depleted, you experience a significant drop in energy levels, often referred to as “hitting the wall.”

  • Sustain Energy Levels:

Gels provide a quick source of easily digestible carbohydrates to replenish glycogen stores and maintain steady energy.

  • Delay Fatigue:

By keeping your energy supply consistent, gels help delay the onset of fatigue, allowing you to maintain a steady pace during long endurance events.

  • Improve Performance:

A steady carbohydrate intake ensures your body has the fuel it needs for both physical and mental performance, crucial for sustaining endurance activities like marathons, triathlons, or open-water swims.

Differences Between Gels

Carbohydrate Content

Most gels contain 20–40 grams of carbohydrates, usually a mix of fructose and glucose (dextrin) for quick absorption and energy delivery.

Natural gels (e.g., maple syrup or honey) provide the same sugars from natural sources.

 

Rapid Absorption

The combination of fructose and glucose ensures faster energy uptake, helping sustain energy during prolonged exercise.

 

Easily Digestible

Gels bypass the slow digestion of solid foods, reducing the risk of gastrointestinal (GI) issues like nausea or bloating.

 

Electrolytes

Gels vary in their electrolyte content (sodium, potassium, magnesium, calcium), which are crucial for energy generation, blood pressure regulation, and muscle function.

Sodium is the most critical, as it is lost in the greatest amounts through sweat.

Always check labels to ensure the gel meets your electrolyte replacement needs.

 

Taste

Available in a wide range of flavors, from fruity to savory.

Testing different flavors can prevent palate fatigue during long events.

 

Texture

Gels vary in texture:

Aqueous (easier to swallow).

Thick, honey-like (requires more effort to ingest).

Jell-o-like (a unique option for those who prefer a different consistency).

Some newer gels are hydrated, eliminating the need to drink water when consuming them.

Additional products include chews and sports drinks that deliver carbohydrate in a different form.

 

Caffeine Content

Caffeine enhances performance by reducing perceived exertion and delaying fatigue.

Gels may contain up to 100 mg of caffeine per serving.

Recommended daily caffeine intake for performance is 3–5 mg/kg body weight.

Excessive caffeine can cause GI issues, shakiness, or heart palpitations, so it’s essential to read labels and track your intake.

 

Cost

Prices range from $1.50 to $4.50 per gel.

Frequent use during training and racing can add up over time. Consider budgeting for your endurance events.

 

Tips for Choosing the Right Gel

Match the carbohydrate and electrolyte content to your event’s duration and intensity.

Test different flavors and textures during training to find what works best.

Monitor your total caffeine intake if using caffeinated gels.

Why Are Gels Better Than Food During Exercise?

During exercise, blood flow is redirected from the digestive system to working muscles and lungs, making it harder to digest solid foods. Gels provide an advantage because:

  • They require minimal digestion, allowing energy to be absorbed and used quickly.
  • Solid foods take longer to break down, and undigested food can cause GI issues like:
    • Nausea
    • Bloating
    • Diarrhea
    • Vomiting

Gels are designed to fuel workouts efficiently and avoid these digestive problems.

When to Use Gels

Before Exercise: A gel 5–15 minutes before starting can provide an energy boost.

During Exercise:

  • Take your first gel within the first 30–45 minutes of exercise to keep up steady energy levels and prevent early fatigue.
  • Continue by taking one gel every 30–45 minutes during activities lasting longer than 60–90 minutes to sustain energy.

Avoid This Common Mistake:

  • Don’t wait too long to take your first gel. Delaying can lead to an energy deficit that’s hard to recover from, making it difficult to maintain performance.

 

The Best Ways to Carry Gels During Endurance Events

For endurance activities, carry gels in a way that’s both secure and easily accessible. Here are some effective options:




Where to Stash Gels

  1. Pockets:
    • Use the small pockets found in running shorts, tights, or jackets.
    • Many running belts or hydration packs also have gel-specific compartments.
  2. Hats or Headbands:
    • Tuck gels into the band of your hat or headband for quick access.
  3. Gloves:
    • In cold weather, stash gels inside gloves with built-in pockets or tuck them securely into the cuff.
  4. Sports Bras:
    • Many sports bras have hidden pockets ideal for storing gels during long runs.
  5. Shorts or Tights with Gel Loops:
    • Use running shorts or tights designed with loops or slots specifically for gels.
  6. Running Belts or Armbands:
    • Invest in a lightweight running belt or armband to carry multiple gels without impacting your movement.
  7. Use gels provided on the course:
    • Check the race website to see which gels will be offered and how often.
    • If you plan to use them, practice with those gels during training to ensure you can tolerate them. 
    • Take advantage of the gels provided on the course to reduce the number you need to carry. 

Practice

Test During Training: Use your long runs and tempo workouts to practice carrying and consuming gels.

Refine Your Technique: Practice opening gels on the move to avoid fumbling during the event.

Evaluate Comfort: Ensure your chosen carrying method doesn’t cause discomfort, chafing, or shifting during activity.

 

By practicing during training, you’ll develop a system that feels natural and effective, ensuring you’re well-prepared for race day.

 

optimize health and performance

Amy Stephens, MS, RDn, CSSD, CEDS

Licensed dietiTian

specializing in sports nutrition and eating disorders

[email protected] | Book your Session

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