Your Post-Run Nutrition Practice

sarah cuff Beverages, Food for Runners 8 Comments

What we consume immediately following our runs plays a key role in determining how well and the speed at which our bodies recover. Proper replenishment ensures we have the glycogen stores (fuel reserves and enough energy) to successfully complete our next workout. Repairing the damaged muscle tissue is essential to improved performance and avoiding injury. And returning our bodies to …

Required for Energy & Endurance

sarah cuff Food for Runners, Legumes, Nuts & Seeds, Superfoods for Runners, Vitamins & Minerals Leave a Comment

Tired – as in extremely, consistently fatigued. Run down. Washed out. Pale. Diminished appetite. Performances spiralling downward. Reduced endurance. Cold hands and feet. Headaches. Light-headedness. Irritability. Repeated infections. Any of these sound like you? If so, you may be low on iron. Iron is a trace mineral required for energy and endurance. At any one time, there should be 3-5 grams …

Your Racing Weight

sarah cuff Sports Nutrition Coaching Leave a Comment

Do you know what your racing weight is? Are you there? If not, how many pounds away from your ideal body composition are you? Do you even really know what your racing weight should be? And then how do you get there?!! Ah, so many questions! Let’s find some answers. Your racing weight is the weight and body fat percentage …

Don’t Run Without These

sarah cuff Food for Runners, Nuts & Seeds 1 Comment

Sometimes I feel I over-promote them… Or maybe like everyone must be sick of hearing about them by now… At the very least, I’m sure you’ve all got a bag of them in your fridge or cupboard… Right? A bag of what you say…?? I’m talking about chia seeds! If you’re a runner, you need to be eating your chia …

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 …

Fats & Oils to Run From

sarah cuff Food for Runners, Omega-3s Leave a Comment

There are foods we want to eat… And stuff we really need to run away from (good thing we’re good at running, ha). Last week I loaded you up with all the wonderful fats we should be partaking from and the week before that I dished up benefits of coconut oil. This week, to wrap up my 3-part fats & …

Fats & Oils: Fat as Running Fuel

sarah cuff Omega-3s, Run Faster, Superfoods for Runners 5 Comments

Last week, in part 1 of this 3-part Fats & Oils series, I wrote on why we absolutely need fat in our diets and specifically honed in on the benefits of coconut oil. However coconut oil is certainly not the “only” or “best” fat we should be eating. In fact, while it continues to gain popularity, it is still a processed product …

Do Runners Need Probiotics?

sarah cuff Food for Runners, Superfoods for Runners Leave a Comment

Probiotics are all the rage right now. I see their popularity continue to grow daily as articles and studies hot off the press praise this latest miracle supplement on the market. Recently, a 2012 study looked at probiotics and athletes and concluded that probiotics offer promising benefits. Is it true? Could you, as a runner, benefit from probiotics? Let’s take a look at …

Recover Faster: Top 5 Anti-Inflammatory Foods

sarah cuff Food for Runners, Phytonutrients Leave a Comment

Inflammation is our bodies response to injury and to intense exercise that causes micro-tears to our muscles. While we strive to avoid injury, the micro-tears we sustain from hard workouts – such as tempo runs, intervals or long runs – ultimately help us to grow stronger. Inflammation therefore is beneficial because it helps to heal these micro-tears quickly. The problem …