Category Archives: Nutrition

By: Kristi Spence, MS, RDN, CSSD As a distance runner, there is a lot of talk about iron – what are good sources? Am I getting enough? Is my fatigue related to low iron? etc… Sifting through the anecdotes and finding out what is right for you can be tough, so let’s break it down.ContinueContinue reading “Iron for Runners”

In our home, we are always looking for quick, healthy, ‘grab and go’ snacks.  These energy bars are one of our favorites! Here are the ingredients for this easy recipe 1 cup Quaker oats, old fashioned 1/2 cup All Natural Peanut Butter, Smooth 1/2 cup Ground Flaxseed 1/3 cup Raw Honey 1/2 cup chocolate chips (we like toContinueContinue reading “Peanut Butter Energy Bars”

Homemade Dark Chocolate 1/2 cup Raw Honey 5 tbsp Extra Virgin Organic Coconut Oil 3 tsp Mexican Vanilla 1 Cup Dark Cocoa Powder Mix honey, vanilla, and melted coconut oil in a mixing bowl. The warm coconut oil will loosen the honey. Once blended mix cocoa powder into the bowl until smooth. Put into silicon moldContinueContinue reading “Healthy Dark Chocolate”

Chia seeds are a great addition to any runner’s diet, no matter the age. Running Benefits They provide you with more energy, sharper focus with high levels of omega 3 and 6, increased nerve and muscle reaction, is an anti-inflammatory, and they increase hydration. You can use them wet or dry. Dry Seeds Our family hasContinueContinue reading “Chia Seeds – Running Benefits”

Here is a great after run meal to be eaten 15-30 minutes post exercise. This will give you a 3:1 carb to protein ratio which is ideal for quick recovery. 1/2 cup oatmeal (27g carbs) 1 tbsp chia seeds (6g carbs) 1 tbsp honey (16g carbs) 1 scoop protein powder (16g protein)