How to Fuel your Run

sarah cuff Carb-Loading for Runners, Ergogenic Aids, Nutrient Timing, Running Performance 1 Comment

As a sports nutritionist who works primarily with runners, one of the most common questions I get asked is what to eat before running. You’d think by now I’d have a short, quick answer because I’ve now worked with so many runners, teach sports nutrition at the Canadian School of Natural Nutrition as well as workshops on the subject, continue to read …

What to Eat on Race Morning

sarah cuff Carb-Loading for Runners, Food for Runners, Running Performance 2 Comments

It’s race morning. What should you eat? Oatmeal? Toast? Bagel? Banana? Eggs and bacon? Nothing? A 2014 review of pre-exercise nutrition studies conducted over that past 50 years concluded that eating carb-rich foods prior to endurance exercise appears to enhance performance (more so than protein-rich or fat-rich foods). Eating a high carbohydrate meal in the hours before your race maximizes glycogen stores, both …

Carb-Load Correctly in 3 Easy Steps

sarah cuff Carb-Loading for Runners, Running Performance Leave a Comment

If you are participating in an endurance event lasting longer than 90 minutes you stand to benefit from carb-loading and thereby increase your performance by 2-3%¹. The longer the event you’re signed up for, the more important it becomes to ensure your glycogen stores are full (and therefore you are fully carb-loaded). If you’re getting ready to run a half marathon (depending …

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 …

Running Carb-Depleted

sarah cuff Carb-Loading for Runners, Nutrient Timing, Training 6 Comments

In my Eat 2 Run nutrition practice I am constantly stressing the importance eating enough carbohydrates to order to have enough energy to perform well. However, withholding carbohydrates strategically at certain times can actually benefit your performance. By practicing carb-depleted training runs, you might very well take your training and race performances to the next level. Let’s take a look at why anyone would …

Carbs Rock: 5 Carbs You Need (and 2 you don’t)

sarah cuff Carb-Loading for Runners 2 Comments

In my practice and in general I know many people who were, or even still currently are, a bit afraid of carbohydrates. Some… A lot afraid. I totally get it. Once upon a time (8 years ago) I also harboured a severe carb phobia. I counted them incessantly to ensure I didn’t go over my daily quota (which was a gut wrenchingly small number). …

Running & Paleo – Are Grains Bad?!!

sarah cuff Carb-Loading for Runners, Food for Runners, Grains, Legumes 1 Comment

I was asked recently, “What’s up with all the hoopla was over grains – you know, the Paleo way?” The person asking had slowly transitioned over to a primarily vegetarian way of eating because it felt best to her. To hear she should possibly stop eating something that comprised a majority of her diet (not to mention begin eating something …

Chocolate Milk for Post-Run Recovery?

sarah cuff Beverages, Carb-Loading for Runners, Food for Runners, Macronutrients 5 Comments

I’ve had a number of clients ask me about the benefits of chocolate milk as a recovery drink, a beverage many runners enjoy the convenience of post-run. In fact, it’s a popular choice to be found at the finish line of many races. Does chocolate milk live up to it’s hype? Let’s take a look. But first, what we should …