Iron and runners - Many of today's runners are eating little or no red meat, which is one of the best sources of dietary iron. These athletes are simultaneously consuming less iron. Iron helps transport oxygen from your lungs to your muscles. Iron deficiency contributes to anemia, with symptoms of unusual fatigue during aerobic exercise - or even when climbing a flight of stairs.
How to fuel before running - Too many athletes show up for training, but they don't show up for meals. They might as well not show up for training. So true! Pre-exercise fueling makes a big difference in terms of how well athletes can enhance their performance.
The ABC's of sports nutrition - Believe it or not, a good sports diet can be simple. Yet too many athletes have created a complex and confusing eating program with good and bad foods, lots of rules, and plenty of guilt. Let's get back to the basics and enjoy performance-enhancing fueling with these simple ABC's for winning nutrition.
Is clean eating good for runners? - Clean foods are generally defined as being unprocessed, all-natural, free of GMOs, added sugar, high fructose corn syrup, refined grains, and perhaps gluten, free of antibiotics and hard-to-pronounce ingredients. Runners should not label specific foods or ingredients as being good or bad, and rather look at how they fit into their sports menu evaluating them within a balanced diet.
Plant-based burgers and runners - Eating more plant-based protein appeals to many health-conscious athletes who want to reduce their intake of saturated fat as well stand up for the environment and animal welfare concerns. As a result, more and more athletes are trending towards a vegetarian diet. Just why would athletes want to consume ultra-processed proteins? Likely because they taste good.
Can vegan runners become elite athletes? - Some vegans eat too many salads, sweet potatoes and berries, but not enough beans, nuts, and seeds. They eliminate animal protein but fail to replace it with enough plant protein. Weight-conscious vegan athletes who restrict calories often reduce their intake of protein and other nutrients. Hence, dieting vegan athletes need to be extra vigilant to consume a menu supportive of their needs.
Sports nutrition myths busted - Keeping up with the latest science-based sports nutrition recommendations is a challenge. We are constantly bombarded with media messages touting the next miracle sports food or supplement that will enhance athletic performance, promote fat loss, build muscle, and help you be a super-athlete. Here is an article that resolves confusion with science-based research.
5 reasons to eat carbs - Way too many athletes are vowing to "knock off carbs" in their nutrition. Most intend to eat less sugar (ok), some plan to cut out bread, pasta, potato and starchy foods (not ok), and others plan to also limit fruits and veggies (bad idea). The reality is, carbs should be the foundation of your sports diet.
Ice cream for ultramarathons - The store-bought ice cream is going to make you fat and slow. This one will help make you fit and fast. Here is how to recreate a supercharged version of a favorite ice cream flavor, while keeping running needs in mind.
Eating patterns help performance - Food consumption affects the central clock in your brain. Because meals can be a central part of our social life - and busy training schedules can contribute to chaotic eating patterns - many runners disregard the fact that food is more than just fuel. When you eat impacts your future health (and today's performance).
Running nutrition on a budget - A limited food budget creates a fueling challenge for many athletes, including runners traveling to foreign races, college teams or students responsible for their own meals, parents of active kids, and semi-pro players hoping to get to the next level. The name of the fueling game is: How can you buy enough healthy calories with the least amount of money? These practical tips can help optimize a low-budget sports diet.
Sport supplements for runners - If some supplements are good, would more be better? Sport supplements are used for many different reasons - to prevent or treat nutrient deficiency, to provide energy, to directly or indirectly improve performance - as long as you do not abuse them.
Eggs and runners - When it comes to eating eggs, nutrition advice has changed. New research led to new understandings about eggs. Overall, epidemiological evidence suggests enjoying 6 to 7 eggs/week does not increase heart disease risk. For most healthy runners, cholesterol in eggs does not convert into artery-clogging cholesterol in the blood.
Are runners part of an emerging religion? - Some runners religiously partner their fitness program with nutrition. They fervently believe in quinoa and kale. They may also preach that refined white sugar is the devil in disguise, gluten is evil, and drinking soda is sinful. I have heard athletes praise the glories of Paleo diets, condemn fast food, and confess they sinned by eating cake.
Hot weather hydration tips - Steaming hot summers bring up nutrition questions for athletes who are training and competing in the heat - "How can I tell if I've had enough to drink?", "Should I be consuming extra electrolytes?", "Is it possible to drink too much?" - With summers getting hotter and longer, here are some practical hot weather sports nutrition tips.
