How to properly fuel as an endurance runner is endlessly debated all over the internet, but in reality, it is not that complicated. If you haven’t eaten in the 2-3 hours before your run, eat something (carbs and protein) before you head out the door. If you’re out for more than 60 minutes or if…
That’s what I hear from my athletes when we talk about protein needs. Most of them (especially women) are surprised to learn that they are not eating enough protein. Protein is essential for muscle repair and synthesis – something most runners are concerned about. Current dietary guidelines call for eating 0.8 grams of protein per…
Do you ever get that dreaded ‘dead leg’ feeling while you’re running? Anyone who has experienced it knows exactly what I mean. Your legs feel like lead, there is no bounce to your step, and it takes immense effort to keep moving forward. This is commonly due to a lack of carbs. Carbs get a…
Did you know that when, and what, you eat are as important as how much you eat? Fueling correctly after exercise will help you build muscle and restock glycogen stores efficiently so you feel ready to work hard at your next workout. 1. The Importance of Protein Protein is the wonder child when it comes…
