fueling for double days
Whether you are a recreational, collegiate, or professional athlete, double workout days are likely something you are familiar with. Splitting an athlete’s daily exercise volume into two quality sessions can be helpful for increasing volume. It can also reduce risk of injury, maximizing available time, and finding balance between work/family/recreation.
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eating seasonally – five foods to incorporate this summerWhen I think of summer, I inevitably think of the fresh fruits and vegetables that come with it! Cold, juicy watermelon after a long run. Picking giant bowls of blackberries, and snipping my home-grown spinach & kale are some of my strongest “summertime” memories!
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is carb-loading necessary? is there a better way?Pasta. Potatoes. Pancakes. Oh my! It’s the week of your race and you’ve heard a lot about “carb loading,” but aren’t sure if it’s worth the effort. Is Carb-Loading Necessary? Will it really help my race? How many carbs do I actually need? I don’t typically eat like this – how will it affect me on race day? Is fat adaptation just as good? If these questions have ever come up for you before – keep reading!
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nutrition during a taperIf your taper has begun and you are over a week out from your race, your primary nutrition focus should be on obtaining adequate calories. This is not the time to try and lose a few pounds. You should also not be hyper-focused with the number on the scale. In order for your body to have the energy it needs to recover from peak training weeks. This means, you must fuel it adequately.
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caffeine, chocolate and wine. indulgences or good for you?Caffeine, chocolate, and wine are some of those foods that you may find yourself questioning from time to time. Is this really good for my body? Am I getting any nutritional benefit from this food? Why do I want this food so much? How much is ok to consume on a day-to-day basis?
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is vitamin d important for endurance athletes?Ready for the inside scoop on vitamin D? You’ve probably heard that it is beneficial for endurance athletes in one form or another. Unlike many other nutrition myths out there, what you’ve heard about vitamin D is more likely to be true than not.
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to drink or to eat?Quickly after my collegiate running career ended, I excitedly jumped into the world of marathon and ultra-marathon running. I remember staring at the rows of sports nutrition products at my local running store, wondering which ones would be the best for my stomach, my budget, and of course my performance. It felt overwhelming at first, but with a bit of education and experimentation, I’ve been able to successfully find an arsenal of products to rely on for race day.
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race weight: what it is and what it is notYes, weight plays a role in our performance, but it’s only one piece of the puzzle. Things like life stress, time to train, quality and quantity of training, genetics, support from family and friends, and so much more, are all factors that affect an athlete’s ability to perform.
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meal planning: right or wrong? best ways to do it?As an endurance athlete, you are well aware of the impact your nutrition has on how you feel in your workouts and races. Choosing the wrong pre-workout meal can leave your stomach feeling upside down. Eating too little food will make you feel depleted, extra fatigued, and unable to reach your performance goals. Even just a little foresight and planning can make all the difference in avoiding these kinds of issues.
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