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Home Posts running for life

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How to Run Stronger

sarah cuff July 30, 2015 Run Recovery, Run Stronger, Training Leave a Comment

When it comes down to it, there’s two main things I want to achieve by putting the time and effort into eating 2 run. I want to run stronger and I want to run faster. Today I want to talk about how to run stronger. After all, it’s super important to build a strong foundation of health and longevity before …

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Recent Comments

  • Vince Slupski on Training Your Gut for Athletic Performance
  • Cassie Mason on Training Your Gut for Athletic Performance
  • Vince Slupski on Training Your Gut for Athletic Performance
  • Tanya Jones on Adaptogens: How they can support your performance through perimenopause and beyond.
  • Fay on Adaptogens: How they can support your performance through perimenopause and beyond.

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Insights from holistic sports nutritionists who use whole, real food to support running goals and nourish the body, mind & soul.

Eat 2 Run Sports Nutrition
Make your own energy gel from Sarah's recipe! Som Make your own energy gel from Sarah's recipe! Some runners experience their stomachs turn upside down upon consuming conventional packaged gels and some runners just like to know exactly what they are eating / choose the most natural option. This recipe is simple, delicious and contains chia, a source of anti-inflammatory omega-3 fatty acids as well as a bit of protein (which helps the body absorb the energy-giving carbs found in the citrus juices, honey and maple syrup)! Each serving contains about 24g carbs (as per typical energy gels do). Makes 3 servings  Ingredients 1 orange 1 lemon 1 lime 2 Tbsp chia seeds 2 Tbsp honey 1 Tbsp maple syrup dash sea salt Directions Squeeze the juice out of the orange, lemon and lime. I just cut each citrus fruit in half and use a lemon juicer. This will equal about ¾ cup of liquid. Whisk in the chia, honey, maple syrup and salt. Let sit in fridge overnight (or at least 30 minutes). Whisk again and pour into your gel flask and bring with you during your long run – consuming about ¼ cup every 45 minutes or so. #nourishingperformance #holisticnutrition #sportsnutrition #endurancesports #endurancesportnutrition #feulyourbody #supportyourtraining #digestivehealth #guthealth #triathlon #triathlontraining
I feel like we have all had an experience or two w I feel like we have all had an experience or two where you’re out there having a great ride or run and suddenly, you’re out of energy, or feeling crampy and nauseous or in a worst-case scenario looking desperately for somewhere to go the bathroom wishing you had a roll of toilet paper in your pocket. Fear of these scenarios happening can lead us to limiting how much we eat pre-workout as well as not taking in enough nutrition during our training sessions or race. This is so unfortunate because we know we need to nourish our bodies for the workout that we are doing but even more importantly to support our recovery so we can make the adaptations we are working so hard for as well as set ourselves up well for our next workout. With that in mind, I would like to invite you to read my recent blog post Training Your Gut for Athletic Performance. :: Link in Bio:: #nourishingperformance #holisticnutrition #sportsnutrition #endurancesports #endurancesportnutrition #feulyourbody #supportyourtraining #digestivehealth #guthealth triathlon #triathlontraining
Hi, Tanya here. I'm super pleased to get first pla Hi, Tanya here. I'm super pleased to get first place overall female this weekend at the Oliver #aquabike and even more happy to have my teammate join me on the podium in second. All watts were left on the course today. Side note: I did have a recovery smoothie ready in the car cooler for after 😋 #racingishard #racingintherain #GoteamBee3 #makeithappen #recoverynutrition
Ask Your Sports Nutritionist Night Thursday May 1 Ask Your Sports Nutritionist Night Thursday May 19th at 4pm PST Join us for one hour as we dig into the top 2 supplements we recommend in each of the following four areas: 1. Sports Performance 2. Injury Recovery 3. Hormonal Health (stress management) 4. Metabolic Efficiency (weight optimization) We'll also leave you with options for whole food alternatives - for those of you who prefer to go the most natural route possible and/or prefer to go the most cost-effective route! Registration Link in Bio This Eat2Run Sports Nutrition webinar will be recorded, and the recording will be emailed to all registrants. #holisticnutrition #sportnutrition #supplements #hormones #metabolicefficiency #holisticsportsnutrition #stressmanagement#fuelyourbody #supportyourtraining
Hi, Tanya here. What do you do with all those left Hi, Tanya here. What do you do with all those leftover bananas from Bee 3 Triathlon Camp? You make Monster Breakfast Cookies and Cinnamon Ginger Oat Bars. I'm ready for weeks of well fueled training now 🏊‍♀️ 🚴‍♀️ 🏃‍♀️ Link for recipes in bio. #nourishingperformance #holisticsportsnutrition #holisticnutrition #fuelyourbody #supportyourtraining #supportyourhormones #endurancesports #endurancesportnutrition #triathlontraining #triathlon #cyclinglife
Hi, Tanya here. Yesterday's post workout lunch. My Hi, Tanya here. Yesterday's post workout lunch. My workout was short and easy, so no need to be carbohydrate focused. I took in my carbs before and after my first hard session this morning. This was purely for the joy of eating the rainbow and adding as many micronutrients to my day as possible. What's your favorite lunch? #nourishingperformance #holisticsportsnutrition #holisticnutrition #fuelyourbody #supportyourtraining #supportyourhormones #feedyourbrain #micronutrients #endurancesportnutrition #endurancesports #triathlontraining
Ask Your Sports Nutritionist Night Thursday May 1 Ask Your Sports Nutritionist Night Thursday May 19th at 4pm PST Join us for one hour as we dig into the top 2 supplements we recommend in each of the following four areas: 1. Sports Performance 2. Injury Recovery 3. Hormonal Health (stress management) 4. Metabolic Efficiency (weight optimization) We'll also leave you with options for whole food alternatives - for those of you who prefer to go the most natural route possible and/or prefer to go the most cost-effective route! Registration Link in Bio This Eat2Run Sports Nutrition webinar will be recorded, and the recording will be emailed to all registrants. #holisticnutrition #sportnutrition #supplements #hormones #metabolicefficiency #holisticsportsnutrition #stressmanagement#fuelyourbody #supportyourtraining
Happy Mother's Day from the Eat2Run team. Enjoy yo Happy Mother's Day from the Eat2Run team. Enjoy your special day! #mothersday
Since weve been talking about hydration, I wanted Since weve been talking about hydration, I wanted to provide a recipe that is chalked full of electrolytes, fiber, and fruits and vegetable that are plump with water. Magnesium can be found in dark leafy greens and pumpkin seeds. Quinoa and chickpeas are both rich in fiber and protein. Fibre along with hydration helps to create bulk in your stool as well as improve the absorption and assimilation of nutrients into your cells.  Greens, cucumber, raspberries, and peaches are high in water content will add to hydration levels. Enjoy! Quinoa & Roasted Chickpea Rainbow Salad (6 servings) 2 cups Chickpeas (cooked) 1 1/2 tsp Coconut Oil (melted) 1/2 tsp Sea Salt 1 cup Quinoa (dry) 1 3/4 cups Water 2 Tbsp Extra Virgin Olive Oil 1/4 cup Balsamic Vinegar Sea Salt & Black Pepper (to taste) 6 cups Mixed Greens 1 Cucumber (diced) 1 Nectarine (pitted and thinly sliced) 1 cup Raspberries 1/4 cup Pumpkin Seeds 1/4 cup Basil Leaves (finely sliced) Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper. Pat the chickpeas dry and toss them with the melted coconut oil and sea salt. Spread them across the baking sheet and roast for 25 minutes, or until golden brown. Stir at the halfway mark. While the chickpeas roast, cook the quinoa by combining the quinoa and water in a pot. Bring to a boil over high heat, then reduce to a simmer and cover. Simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork and set aside. Prepare the dressing by combining the olive oil and balsamic vinegar in a jar. Add a pinch of sea salt and black pepper to taste and mix well. Add the mixed greens to a large bowl. Top with quinoa, roasted chickpeas, cucumber, nectarine, raspberries, pumpkin seeds, and basil. Drizzle with dressing and toss well. #nourishingperformance #holisticnutrition #hydration #electrolytes #fuelyourbody #supportyourtraining #supportyourbody #eattherainbow #endurancesports
We have a tendency to think that if we are using l We have a tendency to think that if we are using liquid fuel options that that counts as hydration, and I suggest that you keep your fuel and hydration separate. An important consideration is, if the concentration of fuel that you take in, has a higher concentration than your bloodstream, you will not be able to absorb it, leading to lack of energy, cramps and eventual digestive distress. So, you want to make sure that you are hydrating as well as fueling. I would like to invite you to read my recent blog post on Hydration and Athletic Performance. :: Link in Bio:: #nourishingperformance #hydration #holisticnutrition #endurancesports #fuelyourbody #supportyourtraining
Schisandra acts as a stimulant by acting on the ce Schisandra acts as a stimulant by acting on the central nervous system, improving cognition, and giving you some focus. The stimulatory effects are unlike caffeine that can give you the jitters, but just gives you focus and a boost in the brain. Schisandra also induces a little bit of oxidation in the mitochondria, the powerhouse of our cells. The more exposure our mitochondria has to this slight oxidation, the more they adapt to it and ultimately become more robust in an oxidizing environment such as exercising muscles. This is a positive reaction from a from a physicality and cognitive standpoint. Schisandra acts as a stimulant by acting on the central nervous system, improving cognition, and giving you some focus. The stimulatory effects are unlike caffeine that can give you the jitters, but just gives you focus and a boost in the brain. Schisandra also induces a little bit of oxidation in the mitochondria, the powerhouse of our cells. The more exposure our mitochondria has to this slight oxidation, the more they adapt to it and ultimately become more robust in an oxidizing environment such as exercising muscles. This is a positive reaction from a from a physicality and cognitive standpoint. Click here for the Berry Beet Smoothie Bowl recipe 1 Beet (medium, peeled and diced) 1 cup Frozen Mango 1 cup Frozen Raspberries 1 tbsp Pitted Dates 1 tsp Schisandra Berry Powder 1 cup Unsweetened Almond Milk In your blender or food processor, combine the beet, frozen mango, frozen raspberries, dates, schisandra berry powder and milk. Blend until smooth and thick. Transfer to a bowl and add toppings. Enjoy! #nourishingperformance #adaptogens #recoverynutrition #holisticnutrition #supportyourhormones #supportyourtraining #fuelyourbody
This may look familiar to those of you that get ou This may look familiar to those of you that get our newsletter! 😉🥬🥦🍓 As the weather changes, so does the freshness and nutrient values of the produce we consume. A great way to ensure we are getting the highest quality nutrients from the foods we eat, is to be aware of what foods are the ripest and freshest each season. 🥬 Eating seasonally has some great benefits: Some of the nutrients in produce, such as Vitamin C, carotenes, and antioxidants will degrade after being harvested, stored and transported over long periods of time. The quicker you can consume the produce after harvest will likely mean the food contains a higher quality nutrient value, which is more beneficial to your body. 🍓Eating seasonally is friendly on your weekly grocery budget. Farmers are harvesting a greater abundance of these seasonal foods, therefore the cost of produce will go down. It is an added bonus if you eat seasonally and locally, because there will be no shipping and storage expenses, which can make the costs higher for consumers. 🥦Seasonal eating is more environmentally-friendly. When you choose to eat seasonally it reduces the demand of the produce that is out of season, increasing the support for local farmers in your area. Eating locally means less transportation, less exposure the produce has to contaminates, and less refrigeration practices. Thank you @tabletocrave for the first pic! #eatseasonally #springproduce #eatyoveggies #eat2run #holisticnutrition
The time when perimenopause begins is also a time The time when perimenopause begins is also a time in life when there are many other stressors that compound the stress effect. This is a time when many women have kids that are teenagers, or maybe a little bit younger, and they are going through things that put pressure on you. Your parents are getting older and may require more care and time. You may be at an important place in your career and of course you also have performance goals and expectations for your sport. All of these extraneous stressors compound and complicate some of the issues that you’re having with hormone fluctuation during perimenopause and the effects carry over into menopause. I invite you to read my latest blog post on adaptogens that help mitigate those stresses on our body and our body's response to stress. Adaptogens: How they can support your performance through perimenopause and beyond. :: Link in Bio:: #adaptogens #holisticnutrition #supportyourhormones #perimenopause #ashwagandha #shisandra #rodiola #endurancesports
Kaydee here! This is an appropriate share on my re Kaydee here! This is an appropriate share on my recovery/off day. Recovery days are just as important as active training days! The body is insanely amazing! Thank you @stevemagness for this incredible video and information! After muscle damage from exercise, myonuclei move towards the injury and start the repair process by delivering mRNA to start reconstructing the muscle. They fill the hole, and start laying down protein to make that muscle stronger. In the video, you can see the myonuclei scooting towards the damage. So the next time you do that really hard workout, and are tempted to go hard again to prove that you are 'tough'... Just remember those poor myonuclei scooting along, trying to fill that hole, and repair the damage you caused! Be kind to your myonuclei… and support them with proper nutrition pre/post workouts! Visit our @eat2run site (link in bio) for various tips and information on how to best support your training with nutrition! #restdaybrags 💪🏻 #eat2run #recovery
Hey Team, it's Tanya here. Like you, I've are watc Hey Team, it's Tanya here. Like you, I've are watching the situation in Ukraine with great sadness. The ongoing conflict will have devastating humanitarian consequences for the people of Ukraine. As endurance athletes, we can choose to support the humanitarian efforts as a community, by lacing up our shoes and Run for Ukraine. While out on a training vacation, my good friend Julie and I thought it would be a great idea to set up a virtual marathon to collect donations to support the Canadian Red Cross and their efforts in the Ukraine humanitarian crisis. We would like to invite you to join us in this fundraising opportunity. Registration and donation link in bio. #supportukraine🇺🇦 #doyourpart #canadianredcross #fundraising #running #virtualmarathon #marathon #endurancesports #triathlon
Combining a small amount of protein with carbohydr Combining a small amount of protein with carbohydrates in your recovery meal has been shown to be more effective for promoting glycogen recovery than carbohydrate alone. Aim for 1 gram of carbohydrate per kilogram of body weight plus protein in a 3:1 ratio. This smoothie has 72 grams carbs: 27 grams protein. Having this within 30-60 min of finishing your session will replace the glycogen stores used up from training and provide the protein building blocks to start the recovery process.  Mango Green Smoothie Bowl 1 Banana (frozen) 1 cup Frozen Mango 1 cup Baby Spinach 1/4 cup Vanilla Protein Powder 3/4 cup Unsweetened Almond Milk 1/2 Kiwi (peeled and sliced) 1/2 cup Blueberries (fresh or frozen) 1 tbsp Hemp Seeds Throw the banana, frozen mango, baby spinach, protein powder and almond milk into a blender. Blend well until smooth. Pour into a bowl and top with kiwi, blueberries, hemp seeds and any other favourite toppings. Enjoy! #nourishingperformance #fuelyourbody #holisticnutrition #endurancesports #supportyourtraining #recoverynutrition
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