Category Archives: Sports Nutrition Blog

Customize your smoothie for your training and nutrition program With Ironman and Marathon preparation underway many endurance athletes need to consume food on fly. Smoothies often fit as they can provide important recovery nutrients like fluid, carbohydrate, and protein in a tasty package that can be quickly consumed before or after a workout or between  Continue Reading »

De-clutter, eat fresh, set goals By Monique Ryan, MS, RDN, LDN, CSSD Spring has finally arrived to the Chicago with more outdoor runs and bikes ahead. You likely are contemplating your plans for the 2024 season. Nutrition and body composition goals are usually part of this equation for both health and performance benefits. Perhaps this  Continue Reading »

Exercise-induced gastrointestinal syndrome About 30 to 50% of endurance and up to 90% of ultra-endurance athletes experience some gastrointestinal distress during events such as a marathon, Ironman, or any long distance event that requires several hours of fuel and fluid replacement.  One reason is that during hard exercise blood is moved away from our gut  Continue Reading »

Fuel and Hydrate Just Right the Morning of the Marathon Like many marathoners you likely spend your final days before the race enjoying high carbohydrate foods. But an optimal race nutrition plan doesn’t end with a plate of pasta or rice the night before. Your pre-race breakfast is just an important, as it will restock  Continue Reading »

Beyond Pasta- Eat right during your marathon taper and maximize your muscle glycogen stores Enjoy your upcoming taper for the Chicago Marathon (or any other Fall marathon) and use this time to follow a pre-planned carbohydrate loading menu. Consuming enough carbohydrates during decreased training and resting can maximize your muscle glycogen stores. That in turn  Continue Reading »

Recheck your sweat rate Fine-tune your hydration and fueling plan With the Chicago Marathon taking place in October it is never too soon to gather some data to fine -tune your race hydration and fueling plan. You can then prepare your race nutrition plan for your remaining long runs.  After 12 weeks of training, it  Continue Reading »

Fine tune your race fueling and hydration in training Runners, both new and seasoned, preparing for the Chicago Marathon on October 7th (and other early Fall marathons) likely have a 20 mile training long run on the calendar in the next several weeks.  This is an opportune time to test out your race nutrition plan  Continue Reading »

Carbs provide precious fuel! Endurance athletes do need to focus on carbohydrates in the heat of the training season for the Marathon and Ironman races because: Carbohydrates provide fuel for your brain. They help with focus and motivation during hard workouts.   Muscle glycogen (stored carbohydrate) is golden, you burn it during endurance and speed  Continue Reading »

Customize your smoothie for your training and nutrition program With Ironman and Marathon preparation underway many endurance athletes need to consume food on fly. Smoothies often fit as they can provide important recovery nutrients like fluid, carbohydrate, and protein in a tasty package that can be quickly consumed before or after a workout or between  Continue Reading »

De-clutter, eat fresh, set goals By Monique Ryan, MS, RDN, LDN, CSSD Spring has finally arrived to the Chicagoland area and with more outdoor runs and bikes ahead you likely are contemplating your plans for the 2018 season. Nutrition and body composition goals are usually part of this equation for both health and performance benefits.  Continue Reading »