Cacao vs Carob… Tart Cherry vs Açaí… And more!

sarah cuff Food for Runners, Supplements 3 Comments

In conversations with clients, emails I receive and through talks I give, I am sometimes asked questions where I think, “Wow, I need to write a blog that includes the answer to this!” And then I never do. So – finally – here are only a handful of great questions I’ve received over the months… And their answers: Cacao VS Carob This was the …

10 Foods Runners Should Avoid

sarah cuff Food for Runners 4 Comments

As runners, there are certain foods we can choose to eat that will help us to build stronger bodies more resilient to injury and illness. There are also foods we may be better off avoiding as they tend to cause inflammation in the body and/or inhibit the recovery process, slow the healing process and block achievement of optimal body weight …

Boost Your Iron Levels Permanently

sarah cuff Food for Runners, Vitamins & Minerals 2 Comments

Endurance runners are known to have a higher prevalence of iron-deficiency anemia than the general population (other at-risk groups include women and those who restrict calories). Indeed, I encounter many a client who is struggling to improve their iron-levels. In fact, the Journal of Internal Medicine published a study showing systemic iron deficiency was found in 56% of the runners they tested. Why …

Speed Healing and Prevent Injury

sarah cuff Food for Runners, Run Recovery, Supplements 4 Comments

A few weeks ago, I went out for my run only to realize after a kilometre or so that I needed to turn around and go back home. I wasn’t sick or injured. Just tired. Really, really tired. Burning the candle at both ends made me re-realize the importance of sleep. At that moment I actually wished for an injury – …

Post-Run Nutrition (plus shortcuts)

sarah cuff Food for Runners, Nutrient Timing, Run Recovery 4 Comments

Following up on my Pre-Run Nutrition post, your post-run nutrition practice can make a world of difference in how well and how quickly you recover. In fact, if you neglect taking in nutrition of any sort immediately after a long or hard run, you risk delaying your recovery time by half and suffering greater levels of pain and soreness as well as …

Pre-Run Nutrition (plus shortcuts)

sarah cuff Food for Runners, Nutrient Timing, Supplements 2 Comments

There are so many pieces that must come together in order to have a great run (and especially a great race) – including following a run training plan that works for you, getting enough sleep and maintaining an overall healthful nutrition plan full of antioxidant rich and anti-inflammatory foods. While you most likely have a training plan and know how much …

Preparing to Race: The Importance of Carb-Loading

sarah cuff Carb-Loading for Runners, Food for Runners, Training Leave a Comment

Today I began a 3-day carb-loading protocol (also known as carbo loading, or more formally as CHO-loading). I’m doing this because carb-loading has been shown to enhance endurance and the performance of prolonged exercise events (Clinical Sports Nutrition, L. Burke, 2010). And I’m attempting to do it with 100% accuracy because supposedly many runners don’t get it right. Keep in mind that carb-loading is considered …

Seasonal Fruits to Boost Your Running Performance

sarah cuff Food for Runners, Fruit, Phytonutrients 1 Comment

I’m sitting here in a very sunny Vancouver, British Columbia, and feeling spoiled with all the fresh fruit that is in abundance at the farmers market and in stores these days. I  find these seasonal offerings taste oh-so-good, but could it possibly be true that they also benefit our running performance? While fruits do contain naturally occurring sugars (including fructose), …

Recipe: Bonk Proof Coffee (the runners take on Bulletproof Coffee)

emmajanecutfield Beverages, Food Trends, Omega-3s, Recipes for Runners 2 Comments

While acute amounts of cortisol from complimentary stress can be beneficial, elevated or chronically high cortisol is not a runners friend. For support in finding lasting energy, that’s low stress on the body, and entirely plant based, try this recipe for our “Bonk Proof” coffee… This recipe was inspired by my desire to reduce my total caffeine intake, and nourish my …