Category: Running Nutrition

No-Bake Cookie Protein Bites

  It's a few weeks into the new year, and I'm sure everyone is currently massaging their sore muscles from their new super regiment fitness plan, or if you are me, a "completely doable" marathon training program. Because why shouldn't I be able to do nothing ...

Don’t Be Dehydrated: Key Hydration Tips

  Is there anything better than an ice cold glass of water after a long training run or bike ride in the summer time (maybe a nap too)? When we are talking about performing optimally on your run, there is nothing ...

Magnesium: The Forgotten Electrolyte

  It's definitely starting to feel like summer in Oklahoma. This is about the time where I start carrying water on short runs and my hair will require extra washes throughout the week (not cool). With the hotter weather it's important ...

Ginger & Green Tea Rehydration Drink

  Why would you want to gulp down an artificially flavored powdered sports drink during your next long run (or other bout of intense exercise) when you could rehydrate with an antioxidant-rich, stomach-soothing, refreshing ginger and green tea drink? Choosing the ...

Ricotta & Spinach Egg Muffins with a Quinoa Crust

Easy breakfast alert!   What qualifies as a hassle-free breakfast? To me, it's one where no greater than five minutes are spent prepping, cooking, and eating in the morning. These ricotta and spinach egg muffins meet that criteria, and they do it ...

Sweet Potato & Orange Muffins: Oil-Free and No Refined Sugar!

    I believe in the power of a great breakfast, so much so that I have two every morning. That's right--two breakfasts! I always run or do weight training in the morning, but working out starving or overly full make for ...

Marathon Carb Fueling Guide + A Cherry Watermelon Recovery Smoothie

When you're training for a big race like a half or full marathon, figuring out how many carbohydrates you should be eating day to day can be pretty confusing. So I've taken the guesswork out of it and made you ...

Dark Chocolate & Red Tart Cherry Energy Bites

  I'll never be one of those people with a gut of steel who can exercise on an empty stomach. If I don't eat a little something beforehand, I'll get light-headed on my run, or Jillian Michael's will kick my butt even ...

Fueling for a Marathon: Keeping It Simple

I like to keep life as simple and uncomplicated as possible. I enjoy days where the toughest decision I have to make is whether I want to use blueberries or strawberries in my morning smoothie (I usually end up choosing ...

Make Your Own Energy Gel: Red Tart Cherry & Chia Seed

  Is anyone else grossed out by commercial carbohydrate gels? With my half marathon training in full swing, I've recently been hitting those longer runs where I could really use a little extra energy, but there's just something extremely unappealing about ...

How to Avoid the Dreaded Runner’s Stomach

Because you want to race to the finish line, not to the nearest bathroom.   Anyone who has ever experienced an upset stomach when running understands the need to eliminate possible gut saboteurs, especially if it's race day.  Fortunately, there are several nutrition-related ...

Flourless Black Bean Brownies with Strawberry Sauce

Can there even be a Valentine's Day without chocolate? I think not. I fall victim to this consumer holiday every year, and couldn't imagine going through Valentine's Day without eating something incredibly chocolatey. Unfortunately, as I get older, the traditional box ...

Spiced Pumpkin Running Bites with Chia Seeds

I know the holidays are over, but that doesn't mean I'm giving up pumpkin; it's way too versatile to be limited only to pies and cream-filled rolls for a few measly months out of the year. Pumpkin is loaded with ...

Fueling Your Runs {The After}

Why is eating after a hard workout important? Done with your long run? While your appetite may be low, and it's tempting to just shower and crash on the couch, getting in some quality protein and carbohydrate needs to be on ...

Fueling Your Runs {The During}

Is it time to eat yet?   There's no magic internal timer that's going to go off before your body's energy level starts to dwindle, or an inner voice shouting out that your body needs re-fueled on your long runs--which is why ...

Fueling Your Runs {The Before}

When do you really need to eat before running?   Getting jolted awake by the morning alarm clock never gets any easier (or more enjoyable), especially as winter approaches and your bed begins to feel warmer and cozier. While you may be ...