Fighting Rapids: My Journey Through a Running Injury

Kaydee Gregg Antioxidants, Avoiding Injury, Food for Runners, Heal Injury, Macronutrients, Nutrition during injury, Omega-3s, Performance, Phytonutrients, Run Recovery, Run Stronger, Running Injuries, Superfoods for Runners, Supplements, Vitamins & Minerals Leave a Comment

I contemplated quite a bit about how to begin this blog post. Speaking about injuries can be a sensitive subject for many runners, myself included. So, I decided to set for a long run a few weekends ago, and let my thoughts come to me organically. I was running along a beautiful river, here in Colorado, and noticed the movement …

Nourishing Performance Through Perimenopause and Beyond – Part 3

Tanya Jones Gut Health, Menopause, Nutrient Timing, Performance, Perimenopause, Recipes for Runners Leave a Comment

With the decline of estrogen overall during perimenopause, we also have reduced anabolic stimulus for building lean muscle mass and bone density. So along with increase visceral fat deposition there is less hormonal drive to build and maintain lean muscle mass. But luckily, we already know that we have strength training methods and strategies to help with building and maintaining lean muscle mass and bone density. To set ourselves up well for the decline in our hormones and to have a plan to support our bodies once those hormones flatline, we need to look at how to use nutrition and nutrition timing in conjunction with strength training.

Strength Training for Performance Through Perimenopause and Beyond – Part 2

Tanya Jones Performance, Running Performance, Training, Uncategorized 2 Comments

No matter where you are in your menopause journey, we can look at strength training in the same way. If you still have some hormones, even though they are fluctuating and declining [or perhaps you have chosen to use menopausal hormone therapy (MTH)] it is important to remember that you still need exercise stress and a protein to actually stimulate muscle protein synthesis. Let’s discuss how to utilize different training modalities to build and maintain lean muscle mass and bone density during perimenopause and beyond.

Athletic Performance Through Perimenopause and Beyond – part 1

Tanya Jones Performance, Running Performance Leave a Comment

Hi, are you like me, wondering why your midsection is expanding and why you’re having trouble hitting performance targets? I know that I train hard, eat well and do my best to get sleep, minus a few TikTok rabbit holes every once in a while. So, what’s going on? I decided to do some research and it appears that I’m …

Whole Grain versus Refined

sarah cuff Gut Health, Nutrient Timing, Performance 2 Comments

I was asked recently if it’s true athletes should limit whole grains during competition and instead choose items such as white rice and white bread. In a nutshell, the answer is yes. But really – it’s more complicated than a simple yes or no. Allow me to explain… Years ago when was finishing up nutrition school at CSNN I remember …

3 Key Stress Busting Supplements

sarah cuff Ergogenic Aids, Performance, Run Faster, Run Recovery, Run Stronger, Supplements 8 Comments

Yes today I’m talking supplements! I know, I know – I usually talk whole food only. For good reason – supplements are not nearly as effective when we’re not also eating well. So please know I’m trusting you have the intention of (or already are) nourishing yourself with nutrient-dense, anti-inflammatory food – and simply wish to support your body under the stress …

5 Reasons You NEED Tart Cherries

sarah cuff Antioxidants, Avoiding Injury, Beverages, Ergogenic Aids, Food for Runners, Fruit, Heart Health, Performance, Run Faster, Run Recovery, Run Stronger, Running Performance, Superfoods for Runners 10 Comments

Tart cherry juice is something I drink pretty much every single day – and definitely everyday when in hardcore training mode. Why? For one, because I know it helps me to recover so much faster. I have no doubt its anti-inflammatory effects have allowed me to get back out there running and feeling great the very next day after a …

Practicing Nutrient Timing (part 3): After

sarah cuff Nutrient Timing, Performance, Running Performance, Training Leave a Comment

Figuring out what to eat before, during and after workouts (and thus ensuring the proper practice of nutrient timing) can make the world of difference in our energy and recovery. What you eat (or don’t eat!) post-run plays a large role in determining how you’ll feel afterwards and how much energy you’ll have for your next workout – particularly if you’ll be working out again later that same …