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VIDEO: What’s For Dinner with Allen Lim

Posted by: on May, 25 2017

What’s for dinner with Allen Lim.    

7 Foods Runners Should Eat Every Day

Posted by: on May, 25 2017

Found on Competitor.com and written by Lindsay Kunkel Whether you’re an elite athlete or a penguin plodder, a runner’s body has special nutritional needs. You just can’t do your best on a terrible diet. The following healthy foods not only contribute to overall health but also pack an extra punch for running-related requirements, including increased […]

How To Stay Hydrated If You Hate Drinking Water

Posted by: on May, 23 2017

Found on Triathlete.com and written by Brooke Schohl First, you’ve got to know what’s at stake should you become dehydrated. You lose water through breathing, digestion and sweating, and even minor dehydration can negatively impact your performance, hindering your body’s ability to regulate its temperature and blood pressure, and fuel working muscles. So what if […]

3 Powerhouse Nutrients You Should Be Eating

Posted by: on May, 23 2017

Found on Triathlete.com and written by Matthew Kadey, M.S, R.D Sure, other health foods may be more exciting. But while these three nutrients might be the dietary equivalent of mom jeans, they’re tried and true, and a deficit of any one of them can keep you from reaching your full potential. So add this trio […]

Runners, Skip Your Coffee and Grab This Disneyland Chef’s Rocket Fuel Smoothie

Posted by: on May, 17 2017

Found on PopSugar and written by Dominique Astorino This past weekend I got to experience my first runDisney race: the Tinker Bell Half Marathon (ie, my dreams came true). Before the half, I attended runDisney’s Lunch ‘N Learn to get some tips on properly fueling up before a race in a totally gourmet way. Disneyland […]

Which Matters More: What You Eat or How Much You Eat?

Posted by: on May, 16 2017

Found on Competitor.com and written by Matt Fitzgerald ‘Tis the season to worry about weight gain. According to research, most adults add a pound or two between Thanksgiving and the New Year. This phenomenon is blamed on seasonal changes in diet. Runners, though, have an additional reason to worry about weight gain. For us, the […]

I Ate 3 Eggs Every Morning for a Week – Here’s What I l Learned

Posted by: on May, 11 2017

Written by Stephanie Eckelkamp for Rodale’s Organic Life Can a big protein boost early in the day make the difference in how you feel? I’ve always liked eggs—they’re filling and delicious, but for some reason, I just can’t be bothered to make them on the weekdays because I’m too damn busy. At least that’s what […]

All You Want To Know About Peanut Butter

Posted by: on May, 10 2017

Found on TriathlonWorld.com and written by Nancy Clark Peanut Butter might be the best sports food around, says sports nutrition expert Nancy Clark. Triathletes should make it a regular part of their diet. In my humble opinion, peanut butter (PB) is one of the best sports foods around. Not only is it yummy, it is […]

3 Healthy Ways To Battle The Nighttime Sweet Tooth

Posted by: on May, 4 2017

Found on Triathlete.com and written by Lauren Antonucci How should I satisfy a nighttime sweet tooth? I have three main strategies I like to employ to keep the reins on evening sugar cravings: 1. Eliminate all artificial sweeteners. This may surprise you: Artificial sweetener intake can sabotage your weight control and healthy lifestyle goals. Numerous […]

Maintaining a Healthy Diet When Your Partner Isn’t an Athlete

Posted by: on May, 4 2017

Found on Triathlete.com and written by Kim Schwabenbauer How do I maintain a healthy diet when my partner isn’t an athlete? If your significant other is more into Fritos than fruit, then you have a couple of options. The first is to try changing their behavior. The second is to make peace with the fact that […]

Dark Chocolate is Good For Your Heart And Your Workout

Posted by: on April, 25 2017

Found on RunnersWorld.com and written by Nova Sienkiewicz For shorter distances, like the 5K, dark chocolate may boost your performance, according to new research. For years, studies have hailed dark chocolate as a tasty way to promote cardiovascular heath. Now, according to new research from Kingston University in England, epicatechin, a nutrient found in cocoa […]

Is Intermittent Fasting A Good Idea For Endurance Athletes?

Posted by: on March, 6 2017

Found on Triathlete.com and written by Matt Fitzgerald Intermittent fasting is the practice of restricting calories on one or more days of the week or going without eating for slightly longer than normal periods of time within the day. It has gained some popularity among dieters and bodybuilders seeking to shed body fat, and a […]

Why Antibiotics And Running Don’t Always Mix

Posted by: on January, 9 2017

Found on Competitor.com and written by Amanda Loudin Cold and flu season is upon us and inevitably, some of us will end up on antibiotics at some point this winter. The faster we can get through whatever bug it is we picked up, the faster we can get back out to training, right? Yes, except […]

Video: Will It Gu?

Posted by: on December, 15 2016

In the latest edition of the “Mountain Outpost” video series, trail runners Jamil Coury and Schuyler Hall of Phoenix-based Aravaipa Running have some fun sampling a Just Plain GU with some regular food. See what happens when they mix GU with Oreo cookies, avocado hummus, spaghetti and meatballs, sushi, hot peppers and more!

Should You Try To Lose Weight While Training For A Race

Posted by: on December, 14 2016

Found on Competitor.com and written by Matt Fitzgerald Runners have long enjoyed the weight loss benefits of our great sport. It seems like every week there are new studies confirming that running is a good way to help lose weight: Aerobic exercise is more efficient at burning liver and visceral fat than resistance training (source […]

Tips For Shedding Pounds This Holiday Season

Posted by: on November, 30 2016

Found on Competitor.com and written by David Clair There are many reasons why Americans gain weight during the holidays. The days are short and dark, it is cold outside, and our most well-intentioned health and fitness routines unravel in the frenzy of holiday parties and family obligations and visits. Combine this with the natural tendency […]

New Study Warns You’re About To Gain Weight

Posted by: on October, 18 2016

Found on Competitor.com and written by Mark Eller According to research that was recently cited by The New York Times, there’s a pretty good chance that your body weight is close to its yearly low point right now. However, the researchers warn that their subjects tended to pack on extra weight in upcoming months, especially […]

Why You’re Cramping On The Run

Posted by: on October, 17 2016

Found on Competitor.com and written by Lauren Antonucci In a recent long-course race, I felt super tired and my muscles cramped up two-thirds of the way into the run, despite drinking tons of fluid. Where did I go wrong? A: I’m pretty sure you failed to take in enough sodium during your long-course race. Although […]

VIDEO: Avoid Porta Potty On Race Day

Posted by: on September, 29 2016

Found on Competitor.com Dr. Jordan Metzl explores a topic that we all think about (but rarely talk about) — the porta potty. Metzl gives nutritional tips on how to best minimize the likelihood of using the bathroom mid-race.

Eminem: Running Was My Recovery

Posted by: on September, 29 2016

Found in MensJournal and written by Mark Healy I’m not sure exactly when I finally got it. In the early days, I just went with the flow: If I could hit a gym, I’d hit up a gym. If someone suggested a workout that seemed legit, I might try it, but it wasn’t a priority. […]

Should I Drink Coffee Before My Race?

Posted by: on August, 17 2016

Found on Competitor.com and written by Lauren Antonucci Q: I love my morning cup of coffee. Should I cut it out on race morning to stay hydrated and improve my performance? A: Every time I give a sports nutrition talk to a group or team, this question is asked. I too look forward to my […]

A Healthy Approach To Weight Management

Posted by: on August, 10 2016

Written by Jesse Thomas for Triathlete How I overcame an unhealthy, unhappy obsession to realize sustainable health and performance. I used to try to make myself throw up. Usually late at night, in a fit of guilt, shame and anxiety, and always after a massive binge on junk food. As you might suspect, these aren’t […]

Should Endurance Athletes Count Calories?

Posted by: on August, 8 2016

Found on Ironman.com and written by Lisa Dolbear Two educated perspectives on whether active athletes need to worry about their daily totals. With the boom in fitness trackers, more people than ever are counting calories to reach health and wellness goals. But when you’re training for three sports at a time, is it really necessary […]

The Importance Of Loving Your Diet

Posted by: on August, 3 2016

Found on Competitor.com and written by Matt Fitzgerald This year I have spent a lot of time studying the diets of elite endurance athletes. My goal has been to identify common patterns that define “best practices” for other athletes to emulate. I have found several such patterns, but perhaps the most striking thing I have […]

Increase Your Mileage, Not Your Weight

Posted by: on July, 19 2016

Found on RunnersWorld.com and written by Pamela Nisevich Bede Fuel your marathon training without sabotaging your waistline. Few runners begin week one of marathon training without the thought of “just what I need to jumpstart my weight loss!” After all, marathon training demands plenty of sweat sessions, which means lots of calorie-burning. The calorie math […]

An Alternative To Oatmeal

Posted by: on June, 27 2016

Found on Competitor.com and written by Lauren Antonnuci Q: I love oatmeal in winter but not in summer, and cold cereal leaves me hungry two hours later. What can I eat for breakfast? A: If you are looking for a long-lasting, nutritious breakfast, I recommend cooking either barley or quinoa the day or night before […]

VIDEO: SoCal Triathlete That Survived Shark Attack

Posted by: on June, 8 2016

From ABC 7 News in Los Angeles.  

15 Nutrients Every Runner Needs

Posted by: on June, 7 2016

Found on RunnersWorld.com and written by Jessica Migala Fuel Runners Need When you want to run strong, your diet can play an important role in reaching your goals. That means ditching the salty snacks and pumping up your meals with wholesome, fresh foods—the fruits, vegetables, meats, whole grains, and legumes you’ve come to love. Here, […]

An Easier Way To Become A Better Fat Burner

Posted by: on June, 6 2016

Found on Competitor.com and written by Matt Fitzgerald In the fall of 2015, ultrarunner and blogger Matthew Laye placed himself on a high-fat, low-carbohydrate (HFLC) diet. He got 70 percent of his daily calories from fat and limited his carbohydrate intake to 50 grams per day or less. Laye had read that, by doing this, […]

Beat The Heat: Warm Weather Racing Tips

Posted by: on June, 2 2016

Found on Competitor.com and written by Krista Austin PhD. Use these tips to perform optimally in hot conditions.  Running and racing in the heat is never easy. Whether you’re running in a dry or humid climate, your body temperature runs higher than normal, you sweat more, work harder and run slower in hot weather. It’s […]

Good News: Dairy Helps Prevent Weight Gain

Posted by: on June, 2 2016

Found on Bicycling.com and written by Macaela Mackenzie Grab some string cheese listen up-we’ve got news to share about why it’s time to embrace this calcium boosted food group. Dairy’s reputation has taken a bit of a hit lately. Between almond milk mania and trendy dairy-free diets like the Whole30 and Paleo plans, cow products […]

Crazy-Healthy Breakfasts Under 300 Calories

Posted by: on June, 2 2016

Found on Thrillist.com and written by Devan Ciccarelli Whether you’re too tired, too busy, too lazy, or just apathetic, there’s a good chance that health isn’t top of mind when you’re thinking of your first meal of the day. No matter how much you’d like to believe otherwise, your Count Chocula cereal doesn’t give you […]

Tortilla Chips vs Potato Chips: Which Is Lesser Of Two Evils?

Posted by: on May, 26 2016

Found on eatclean.com and written by Caroline Praderio In Clean Eating Dreamland, every snack spread you encounter is stocked with fresh crudité and organic mixed nuts. Here in reality, of course, the options aren’t so abundant. We’ve all sidled up to the party snack table that’s got nothing but jumbo bags of potato chips and […]

The Best Superfoods For Runners

Posted by: on May, 26 2016

Found on RunnersWorld.com and written by Denise Schipani Slim down, speed up, and boost your health with key nutrient-packed foods and drinks. When runners think of superfoods, exotic, hard-to-find ingredients often come to mind. Acai berry extract? Kelp noodles? Seriously? But superfoods don’t have to be obscure to be, well, super. Think of the simple […]

Battling High Cholesterol

Posted by: on May, 25 2016

Found on Triathlete.com and written by Lauren Antonucci I train hard and try to eat right, but my doctor told me I have high cholesterol. What can I do nutritionally to lower my cholesterol?  It is possible to both be a “healthy” triathlete and have high cholesterol. I have numerous clients in exactly your situation. […]

The Science (and strategy) Behind Sweating

Posted by: on May, 19 2016

Found on Competitor.com and written by Jen Weir, CSCS, CPT This article first appeared on Women’s Running. Sweating is a natural process critical for helping our hard-working bodies deal with the hot temperatures. As the mercury rises, so does your risk of dehydration and complications from the heat. Don’t let the summer swelter put a […]

Fueling Facts

Posted by: on May, 19 2016

Found on RunnersWorld.com and written by Erin Strout Maintain your peak condition with a balanced diet. Serious runners do what the training schedule says, hoping to get faster. They replace their shoes every 500 miles, hoping to avoid injury. They methodically hit refresh on the weather forecast days before the race, hoping the humidity drops. […]

Eat This The Night Before A Race

Posted by: on May, 19 2016

Found on RunnersWorld.com and written by Mark Remy Remy’s World offers some actual, useful information. Readers, today’s topic is a relatively serious one. Not serious as in “heavy” or “profound” or “sit down, we need to talk.” Just serious as in “I’ll keep the dumb jokes to a minimum” and “Lord help me, some runners […]

8 Ways To Cut Fat Without Realizing It

Posted by: on May, 17 2016

Found on MensHealth.com and written by the editors of Men’s Health Dieting doesn’t have to mean giving up beer and pizza forever, or eating boring, tasteless foods. Dieting doesn’t have to mean giving up beer and pizza forever, or eating boring, tasteless foods. You can enjoy your favorite foods with all their flavors and still […]

8 Questions Runners Should Ask Before Trying To Lose Weight

Posted by: on May, 16 2016

Found on RunnersWorld.com and written by Jennifer Van Allen How to tailor your training and diet so you meet your overall goals. It can be hard to keep up with the barrage of diet trends and bold claims that promise to help you reach that feel-great weight, and if you’re struggling to drop pounds and […]

8 Ways To Ruin the Health Perks of Coffee

Posted by: on May, 13 2016

Found on RunnersWorld.com and written by Stephanie Eckelcamp for Eat Clean That caffeinated beverage can confer some real benefits, but not all cups are created equal. As runners know, coffee is kind of magical—not only can it improve performance, but a slew of research links it to everything from a reduced risk of dementia to […]

VIDEO: The Myth Of Frequent Eating

Posted by: on May, 9 2016

Matt Fitzgerald discusses the myth of frequent eating.

VIDEO: Racing Weight & Beverage Consumption

Posted by: on May, 9 2016

In this video Matt Fitzgerald discusses weight and beverage consumption.

VIDEO: Counting Calories

Posted by: on May, 9 2016

In this video Matt Fitzgerald discusses counting calories.

VIDEO: Eating A Big Breakfast

Posted by: on May, 9 2016

In this video, Racing Weight author Matt Fitzgerald discusses the importance of breakfast in an endurance athlete’s diet. Studies have shown that athletes who eat a substantial breakfast tend to be leaner than those who typically skip it.  

VIDEO: Eat And Run – Are Eggs Good Or Bad?

Posted by: on April, 27 2016

Found on Competitor.com In this video Dr. John Berardi breaks down the pros and cons of including eggs in your diet. Eggs have long been connected to high cholesterol levels, but Dr. Berardi explains how even someone with high cholesterol can still enjoy the occasional omelet.  

4 Reasons You’re Not Losing Weight

Posted by: on April, 27 2016

Found on Competitor.com and written by Pip Taylor Q: I’m training for an Ironman and I thought I could eat whatever I want, but I’ve gained 5 pounds. What gives? This is a pretty common scenario for many endurance athletes: Despite many hours training they find they still struggle with excess body fat. Or when […]

What Types of Milks Are Best For Runners?

Posted by: on April, 25 2016

Found on RunnersWorld.com and written by Liz Applegate, Ph.D. Dairy and plant-based options offer vitamins, minerals, and nutrients to build and maintain strength. Back in the day when you drank a glass of milk, you knew it came from a cow. Today? The dairy and beverage aisles are home to much more than plain old […]

When Do Athletes Get Sick?

Posted by: on March, 31 2016

Found on RunnersWorld.com and written by Alex Hutchinson An important skill for athletes is staying healthy—not just avoiding injuries, but dodging the endless minor colds and infections that can interfere with training and racing. How important is it? A new analysis of training data from 37 elite Norwegian cross-country skiers over a nine-year period compared […]

What Is Leaky Gut Syndrome?

Posted by: on March, 22 2016

Found on Triathlete.com and written by Heather Finley, R.D. Q: I keep hearing about “leaky gut syndrome” affecting a growing number of endurance athletes. What’s the deal? A: You aren’t what you eat—but you are what you digest! “Leaky gut” isn’t just a buzz phrase; it’s an increasingly common (and often overlooked) condition that impacts […]

Protein Could Be Key To Weight Loss, Muscle Gain

Posted by: on March, 8 2016

Found on RunnersWorld.com and written by Liz Applegate Increasing your intake of this macronutrient and ramping up physical activity is hard, but the results are huge. Losing weight isn’t easy. But what’s even more difficult is trying lose fat while building muscle mass. Think: losing belly fat to reveal cut abs. According to new research, […]

Why Am I Hungry All The Time?

Posted by: on February, 24 2016

Found on RunnersWorld.com and written by Robert James Reese I’ve been eating too much lately and am not sure how to break the habit. Lately, I am hungry all the time. Before my run: Hungry. After my run: Hungry. After a snack: Still hungry. After a second, bigger snack: Still hungry. You get the idea. […]

Swap Your Prerun Banana With This Food

Posted by: on February, 22 2016

Found on RunnersWorld.com and written by Kim McDevitt Get a healthy sugar boost without that weighted-down feeling. For many years my “go-to” fuel was a banana. Thanks to bananas’ easily digested sugars, they usually sat comfortably in my stomach and were convenient. The catch? I don’t really like bananas! In fact, when eaten alone, I […]

The Weird Symptoms of Overdrinking During Your Race

Posted by: on February, 22 2016

Found on RunnersWorld.com and written by Susan Paul Taking in too much fluid can be just as dangerous as being dehydrated. Emily asks: I just ran my second marathon. I felt good up until about mile 20 when I suddenly became nauseous. After that, I had to walk intermittently the remainder of the race. My […]

5 Truths About Running And Caffeine

Posted by: on February, 17 2016

Found on RunnersWorld.com and written by Pamela Nisevich Bede As a registered sports dietitian, I spend a lot of time advising athletes. Our introductory meetings always include a review of performance goals, current nutritional status, and recent food intake. Invariably, the conversation turns into some sort of confession—but not the kind you’d expect. Rarely do […]

5 Get-Lean Tips For Runners

Posted by: on February, 2 2016

Found on MapMyRun.com When it comes to weight management, we tend to focus on the health-related benefits of being lighter, like cholesterol and blood pressure readings, as well as aesthetics. For runners, however, shedding excess pounds may also increase performance gains. There’s no denying the fact that you will likely run faster when you’re at […]

The Triathlete’s Guide To Fat

Posted by: on January, 28 2016

Found on Ironman.com Once a perceived enemy of athletes, fat is making a comeback. Here’s how you can maximize your use of this important macronutrient. by Kim Mueller, MS, RD, CSSD  Long chastised for its perceived role in a number of health problems, and limited by athletes in favor of the highly-touted carbohydrates, fat is […]

VIDEO: Are You Drinking Too Many Calories?

Posted by: on January, 19 2016

Racing Weight author Matt Fitzgerald explains how cutting wasteful beverage calories from your diet is one of the easiest and most effective ways to manage your overall caloric intake and get lean for peak performance.

We Ran It Off

Posted by: on January, 6 2016

Found on RunnersWorld.com and written by Ali Nolan On the eve of their one-year wedding anniversary, in December 2010, Willie and Angela Gillis of Beaumont, Texas, made a vow to get healthy. They needed to: At their heaviest, Angela weighed 340 pounds and Willie hit 492 pounds. They began by tracking their food and walking […]

Racing Weight: Lose Weight Or Lose Fat?

Posted by: on January, 5 2016

Found on Competitor.com and written by Matt Fitzgerald When a person says she wants to lose five or 10 pounds, it’s understood that she means five pounds of fat, not five pounds of muscle, bone mass, or body water. But when the typical dieter loses five or ten pounds, barely half of that weight is […]

Want To Lose Weight? Then Get Serious

Posted by: on January, 5 2016

Found on Competitor.com and written by Matt Fitzgerald Successful dieting is all about attitude. We talk about weight loss a lot in our culture. And when we talk about weight loss, we almost always talk about what kinds of food and how much food we should eat to lose weight. Secondarily, we talk about how […]

VIDEO: Desire

Posted by: on December, 28 2015

Desire – Motivation Video

From the Pros: “Best and Worst Nutrition Advice”

Posted by: on December, 21 2015

Found on Ironman.com and written by Pip Taylor In the many years they’ve been doing the sport, these professional triathletes have heard it all.  Here’s what they’ll never do again. When it comes to nutrition, it seems like everyone’s an expert. People are usually eager to share their opinion with you, whether you asked for […]

Why Is Losing Weight So Hard?

Posted by: on December, 18 2015

Found on RunnersWorld.com and written by Liz Applegate, Ph.D It’s not just about your running and diet. If you eat less and run more, you’ll lose weight and quickly, right? Maybe not. New research again confirms that weight loss may be more complicated than simply “calories in” and “calories out.” The Obesity Research & Clinical […]

How To Limit Off-Season Weight Gain

Posted by: on December, 18 2015

Found on Competitor.com and written by Lauren Antonucci Q: How do I avoid gaining a ton of weight in the off-season as in years past? I’d like to stay within 5 pounds of my racing weight. A: You are already on your way to less off-season weight gain this year, as intent is the first […]

The Healthy Runner’s Diet

Posted by: on December, 17 2015

Found on RunnersWorld.com and written by Liz Applegate, Ph.D Follow these six rules for a healthy, whole-foods eating plan designed just for a runner like you. “Where’s the food?” that’s the question I ask many runners when I review their food diaries. It’s not that they’re starving. Most are taking in lots of calories and […]

5 Tips For Smarter Holiday Cocktails

Posted by: on December, 17 2015

Found on MyFitnessPal and written by Trinh Le, MPH, RD Mixing, mingling and making merry this holiday wouldn’t be the same without alcohol. But for those of us with an agenda to neutralize weight gain, adding alcohol to the equation makes this a tough one to balance. Here’s why: Alcohol is the second most potent […]

Glass Of Red Wine Equivalent To One Hour At Gym

Posted by: on December, 17 2015

Found on HuntingtonPost and written by Daisy May Sitch Love a good glass of vino but hate hitting the gym to work it off? This news will make your day. Research conducted by the University of Alberta in Canada has found that health benefits in resveratrol, a compound found in red wine, are similar to […]

5 Tips For Buying, Opening, And Storing Avocados

Posted by: on December, 16 2015

Found on WellandGood.com and written by Pati Jinich Star healthy chef Pati Jinich, of Pati’s Mexican Table, is hands down an Avocado Expert. Unlike half the population, she did not discover a love for avocados via Instagram. “I grew up on avocados. It’s one of the first foods your mom gives you,” says Jinich, of […]

The Benefits Of Bananas For Runners

Posted by: on December, 8 2015

Found on Competitor.com and written by Nicki Miller Bananas pack a mean punch when it comes to nutrients. There’s a good reason bananas are found at so many aid stations: They’re a quintessential runner’s fuel. “Bananas are a quick, convenient, portable snack that are also high in potassium,” says Christopher Mohr, a Louisville, Ky., dietician. […]

Should You Rest or Run With A Cold?

Posted by: on December, 3 2015

Found on RunnersWorld.com and written by Susan Paul (photo by Chris Korbey) If you’re starting to come down with something, here’s advice for when to take a break. Seth asks: I ran a half marathon over the weekend even though I knew I was fighting the onset of something. Now I have a major cold. […]

Are IV Drips the Future of Recovery for Runners?

Posted by: on November, 24 2015

Found on RunnersWorld.com and written by Megan Hetzel Clinics providing voluntary infusions are opening up around the country. After the BolderBoulder 10K in May, participants meandered through a postrace festival lined with vendors offering samples of coffee and fare from local food vendors. They could also treat themselves to an IV drip. No, it wasn’t […]

Does Running Harden Your Arteries?

Posted by: on November, 9 2015

Found on RunnersWorld.com and written by Alex Hutchinson New research adds to an ongoing debate. An article in the Wall Street Journal reports on a recent conference presentation that found higher rates of atherosclerosis—hardening and narrowing of the arteries—in competitive masters athletes running more than 35 miles a week or cycling more than 150 kilometers […]

6 Fat Myths Debunked

Posted by: on November, 3 2015

Found on Rodalesorganiclife.com and written by Allison Young The most vilified food in the American diet isn’t so evil after all. Fat is back. With coconut oil flying off shelves and meat-eating Paleo diets on the rise, people are embracing what was once a nutritional evil. But just how healthy is the shift toward butter […]

How Cooler Weather Affects Your Hydration Needs

Posted by: on November, 3 2015

Found on Competitor.com and written by Lauren Antonucci Q: How are my hydration needs different in winter versus summer? A: Many athletes I work with are surprised to learn that their sweat rate does not change just because the temperature drops. This is because sweat rate is determined by numerous factors, including fitness level, pace […]

How To Be A Smart Snacker

Posted by: on November, 2 2015

Found on Competitor.com and written by Lauren Antonucci, R.D. As a sports dietitian, everyday I answer questions about snacking: “Should I be snacking between meals?” or “How much should I eat for my pre-workout snack?” or “What time should my snack(s) be?” You’ll be happy to hear that yes, triathletes need snacks! Well-timed snacks help […]

Race Day Nutrition Is Crucial

Posted by: on October, 21 2015

Found on Competitor.com and written by Alan Culpepper Grabbing a cup of water at aid stations is only part of a proper race-day nutrition plan. Make sure you have a race-day nutrition plan, and practice it during your workouts. There have been many significant advancements in the endurance sports industry over the last four decades: […]

VIDEO: The Cramping Myth

Posted by: on October, 20 2015

Found on Competitor.com by Matt Fitzgerald   In 1932, John Talbott, a physician with the Fatigue Laboratory at Harvard University, traveled to Nevada in hopes of figuring out why some of the workers involved in building the Hoover Dam suffered from muscle cramps. In historic accounts of his work, Talbott observed that cramping workers had […]

19 Health Related Podcasts

Posted by: on October, 19 2015

Found on Greatist.com and written by Maria Hart If you’re late to the podcast party and think they’re just about solvingmurder most foul or catching up with Car Talk, allow us to educate you. Because bobbing around in the iTunes ether are several podcasts with rich and significant info on health and fitness. The wisdom […]

Six Prerun Mini Meals

Posted by: on October, 16 2015

Found on RunnersWorld.com and written by Melissa Wagenberg Lasher Tasty, satisfying foods to eat one hour (or more) before you run. When you’re hankering for a breakfast burrito or a BLT, prerun staples like pretzels or a banana can be a buzzkill. But downing a full meal too close to a workout can lead to […]

Alternatives to Energy Gels

Posted by: on October, 13 2015

Found on RunnersWorld.com and written by Pamela Nisevich Bede, M.S, R.D. Need a little variety in your mid-race fuel?  Compare and try these energy powerhouses. As the number of days until race day dwindle, long runs get longer, and for good reason. During this weekend’s long workout, it was clear to me that fall racing […]

VIDEO: What Makes A Good Recovery Meal?

Posted by: on October, 7 2015

Found on Competitor.com by Allen Lim After a hard workout, do you really have time to meticulously study nutrition labels, looking for the perfect ratio of carbohydrate, fat and protein? Allen Lim, noted sports scientist and founder of Skratch Labs, gives an example of how he approaches recovery meals just based off what he already […]

Video: The Truth About Caffeine and Endurance Performance

Posted by: on October, 7 2015

Found on Competitor.com by Steve Godwin Caffeine can be found everywhere these days—gels, chews, even some sports drinks. But what exactly do for our endurance performance? Allen Lim, noted sports scientist and founder of Skratch Labs, dives into the topic of caffeine and endurance. How well does it work, and what’s the best way for […]

5 Dinner Tips For Busy Athletes

Posted by: on October, 2 2015

Found on USATriathlon.org and written by Marni Sumbal Sitting down for a home-cooked meal is not an everyday occurrence for many people in our society for a variety of reasons, such as being tired and hungry, wanting food fast, feeling too busy or not liking to cook. For athletes, who already have so much to […]

Why “Everything in Moderation” Doesn’t Work

Posted by: on October, 1 2015

Found on Greatist.com and written by Jonathan Ross Everything in moderation—it seems like such a good idea. It “feels” right because it promotes the idea of a balanced approach to nutrition in a nice, neat, simple saying. But does it help us or hurt us? Let’s look at the termmoderation, which is defined as: restraint; […]

17 Ways To Speed Up Recovery

Posted by: on September, 23 2015

Found on Greatist.com and written by David Tao Having a day where no matter which way you move, you hurt? Whether you’re an occasional runner or gym fanatic, you should consider recovery an essential part of your healthy lifestyle. But instead of just dealing with the fatigue and soreness, try one of these science-backed tips […]

Alcohol: The Nonnutritive Nutrient

Posted by: on September, 15 2015

Found on Competitor.com and written by Monique Ryan Know your limits, and be aware of how they change with your training and fitness level. One might expect that endurance athletes would be among those inclined not to drink alcohol, given their greater awareness of health issues and their desire to perform well in training and […]

Race Day Prep Tips

Posted by: on September, 15 2015

Race Day Prep Tips from Hammer Nutrition and written by Steve Born ******************** RACE DAY PREP TIPS ******************** Make sure you apply these to help ensure race day success! IN THE COUPLE DAYS LEADING UP TO THE RACE 1) Avoid the temptation to train too much and/or too close to race day – You will […]

A Woman’s Fight Against Anxiety and Depression

Posted by: on September, 14 2015

Found on RunnersWorld.com and written by Dawana Hug She finds her strength in running. This summer I hit my head somethin’ fierce at work and was put out of commission by the doctor for almost three weeks with a concussion. Having the actual concussion wasn’t really a big deal to me, until it started to […]

We Should All Know C.P.R

Posted by: on September, 9 2015

Found on RunnersWorld.com and written by Meghan Kita It’s not difficult or time-consuming to learn, and it could mean the difference between life and death for a runner (or non-runner) in need. A few weeks ago, I took a Friday off from work to do some training, but not the marathon variety. Instead, I attended […]

7 Things That Happen When You Stop Eating Sugar

Posted by: on September, 4 2015

Found on Prevention.com and written by Karen Cicero News flash: We’re all dipped in honey and rolled in sprinkles. The average person shovels in 300 calories from added sugar every day, according to a recent report from the University of North Carolina. Roughly 20% of Americans exceed 700 calories of added sugar on a daily […]

4 Ways That Running is Best for Weight Loss

Posted by: on September, 4 2015

Found on RunnersWorld.com and written by Caitlin Giddings Looking to slim down?  Here’s why you should be running. Any exercise is good exercise, but when it comes to losing weight, it’s hard to beat running. After all, running is one of the most efficient ways to burn calories. If you’re already a runner, keep on […]

What’s Your Ideal Weight?

Posted by: on August, 31 2015

Found on RunnersWorld.com and written by Amby Burfoot Dropping five pounds will make you healthier and faster–as long as you have them to lose. Some runners don’t worry much about their weight. they think: I run, therefore I can eat a cow for dinner. However, these same runners will gain 3.3 pounds per decade, according […]

13 Go To Snacks Under 210 Calories

Posted by: on August, 28 2015

Found on MyFitnessPal.com For better or for worse, snacking is a common side effect of our on-the-go lifestyles. Since snacks can easily make or break our daily calorie budget, it’s important to choose smart options especially when trying to lose weight. Make some of these yummy snack recipes in a batch and store them till […]

Appetite Awareness Tips

Posted by: on August, 13 2015

Found on USATriathlon.org and written by Marni Sumbai Have you ever been so hungry you can’t even think straight? Sometimes it feels like our appetite is never satisfied, whereas other times it’s non-existent. As you are aware from experience, your appetite is important because it regulates food intake and helps you fuel your active lifestyle. […]

3 Ways To Dial In Nutrition For Better Running Performance

Posted by: on August, 11 2015

Found on RunnersWorld.com and written by Coach Jenny Even if you generally eat well, taking a closer look at your diet may lead to performance gains. I’m looking to qualify for the Boston Marathon and I need to shed 15 minutes from my time. I feel confident in my training approach, but I wondered if […]

8 Steps To Help Someone Start Running

Posted by: on August, 6 2015

Found on RunnersWorld.com and written by Budd Coates Giving advice to a new runner?  Make sure you stick to these rules. If you’ve been running for any amount of time, undoubtedly other people have asked you one of two questions (maybe both): Why do you run? How could I get started? While every runner’s answer […]

VIDEO: Woman Goes To Gym For 100 Days

Posted by: on August, 4 2015

  What can you accomplish in 100 days? After reaching a peak weight of 348 pounds and suffering from depression and low self-esteem, San Francisco resident LaKeisha Shurn decided to turn her life around. She joined the #giveit100 challenge with the specific goal of hitting the gym every day for 100 days. Her journey wasn’t […]

5 Protein-Packed Breakfasts Under 500 Calories

Posted by: on July, 31 2015

Found on MyFitnessPal.com You eat breakfast, make sure to balance your meals and snack sensibly, but you are still hit with mid-afternoon munchies or late night cravings. What gives? The key to keeping your appetite in check throughout the day may very well start at breakfast—but it might not just be whether you eat breakfast […]

6 Strategies To Stop GI Distress From Ruining Your Race

Posted by: on July, 31 2015

Found on TrainRight.com and written by Jason Koop ‘This race will take all of the grit, guts and determination you have’. I can remember these words being belting out over the loudspeakers by Leadville Trail 100 race director Ken Chlouber in front of a packed gymnasium of nervous athletes. While Ken was most likely referring […]