How to Heal (from chronic or acute injury)

sarah cuff Avoiding Injury, Heal Injury, Run Recovery 4 Comments

When I first began working with clients years ago, it didn’t take long until I realized one of the most common requests I would forevermore be receiving (along with desire for energy and performance) was help to overcome various injuries. Most runners appear to believe that injury is part of the game – if you run, you will get injured …

Overcoming Iron Deficiency

sarah cuff Performance, Supplements, Training 16 Comments

Nearly 2 months ago I discovered I was clinically iron deficient. Although I’d been struggling with fatigue over the past number of months, many of the strategies I’d implemented to combat fatigue had appeared to help – so I thought I was in the clear. But alas, I was not. However, iron deficiency explained so much – and after quickly and …

The Latest on Tart Cherries, Omega-3s and Beer

sarah cuff Ergogenic Aids, Food Trends, Run Recovery, Running Performance Leave a Comment

One of my favourite places to find the latest on sports nutrition research is the Journal of the International Society of Sports Nutrition (JISSN). Today I thought I’d do a quick roundup of studies published recently that either provide further confirmations on the benefits of foods I’ve been advocating for a while now; or offer a new nutritional insight in …

Quick Tips: Fast Breakfast Ideas for Busy Runners

kinseygomez Food for Runners, Recipes for Runners, Running Performance

Everyone knows that breakfast is the most important meal of the day. A healthy, balanced breakfast can set you up to have an energetic, productive day, while an unhealthy one can lead to sugar cravings, fatigue, and unproductiveness. Clearly, the healthy, nutritionally packed breakfast is the way to go! Whether you are rushing out the door or spending some quality …

7 Foods to Beat Seasonal Allergies

sarah cuff Food for Runners, Training 1 Comment

For those of you dealing with seasonal allergies, you know that stuffy noses and watery eyes aren’t just annoying – they can also dampen your enthusiasm to get outside for a run. Additionally, allergies can often make you tired during the day, caused in part by blocked nasal passages that disrupt good sleep. If pollen and airborne mold spores trigger seasonal allergies for you …

Pass the Salt Please

sarah cuff Food for Runners, Superfoods for Runners 2 Comments

Salt. Apparently, North Americans consume over twice the amount they are “supposed to” despite years of being told to limit salt intake (taking in ~3,400mg daily as opposed to the recommended levels of 1,500mg daily)¹. Of course, we’re runners and we lose salt when we sweat, so we’ve been told we can have a bit more… But overall… Salt… It’s kinda… …

Are You Eating Enough Protein?

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

Protein. It’s the stuff that helps us build our muscles and repair the damage from hard workouts, so that we are stronger for our next run. We know we need protein. But how do we know if we are getting enough? Standard recommendations call for between 0.8 grams (for sedentary individuals) and 1.2 grams (for active individuals) of protein per …

Why Runners Need ACES

sarah cuff Antioxidants, Food for Runners, Fruit, Nuts & Seeds, Superfoods for Runners, Vegetables, Vitamins & Minerals Leave a Comment

If your first question is “What the heck are ACES???”… Let me just say, good question! No, I’m not referring to the ace of spades, commonly seen as the highest card in a deck of playing cards. ACES is a cute acronym to remember the top antioxidant nutrients required for a strong and healthy immune system: vitamin’s A, C and E …