Most Inflammatory Foods (part 1): Processed Oils

sarah cuff Avoiding Injury, Heal Injury, Inflammatory Foods, Performance, Run Recovery, Run Stronger, Running Performance Leave a Comment

Generally speaking, I prefer to highlight the foods and beverages that are beneficial to building optimal health and strength. In doing so, I hope that by including more of these foods we might, by default, crowd out the less than optimal choices. However, this ‘soft’ approach, as useful as it can be in some situations, doesn’t fully educate or bring …

Hydration and Athletic Performance

Tanya Jones Endurance Sport, Food for Runners, Hydration, Nutrition Tips, Performance Leave a Comment

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.

The Latest on Tart Cherry, Vitamin D and Coffee

sarah cuff Run Recovery Leave a Comment

When new studies are published that reinforce what I’ve been recommending for a while,  I must admit I always get excited… Especially when the roundup involves tart cherry. You and I both know there’s no one singular magic formula for recovering faster and feeling less pain post-run… But if there WAS, I swear it’d be tart cherry juice. I’ve seen it …

Sports Nutrition Products: Opt for the Right Option

kinseygomez Ergogenic Aids, Run Recovery, Supplements

These days, attempting to fuel yourself with healthy food products often feels more challenging than one might expect. How do you know which sports nutrition products are the best fuel for performance and recovery? I know I want to only use products that will enhance my running and help build me up into a stronger runner. It becomes especially challenging when …

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 …

Fat-Loading for Race Performance (part 3)

sarah cuff Ergogenic Aids 36 Comments

There are many ergogenic aides available to runners to help them achieve optimal performance on race day. For those participating in endurance events lasting longer than 2 hours, one such technique you may wish to try is fat-loading. The purpose of fat-loading is to teach the body to burn its own fatty acids as fuel (to a greater extent than it already …

Pre-Run Nutrition (plus shortcuts)

sarah cuff Food for Runners, Nutrient Timing, Supplements 2 Comments

There are so many pieces that must come together in order to have a great run (and especially a great race) – including following a run training plan that works for you, getting enough sleep and maintaining an overall healthful nutrition plan full of antioxidant rich and anti-inflammatory foods. While you most likely have a training plan and know how much …

Recipe: Bonk Proof Coffee (the runners take on Bulletproof Coffee)

emmajanecutfield Beverages, Food Trends, Omega-3s, Recipes for Runners 2 Comments

While acute amounts of cortisol from complimentary stress can be beneficial, elevated or chronically high cortisol is not a runners friend. For support in finding lasting energy, that’s low stress on the body, and entirely plant based, try this recipe for our “Bonk Proof” coffee… This recipe was inspired by my desire to reduce my total caffeine intake, and nourish my …

Top 5 Seeds You Want to be Eating

sarah cuff Antioxidants, Food for Runners, Macronutrients, Nuts & Seeds, Superfoods for Runners, Vitamins & Minerals 8 Comments

I love my nuts and seeds. As someone who relies on a plant-strong diet, they provide protein and nutrients required for strong running and quick recovery. I realize there are people (I see them on a regular basis) who have allergies and sensitivities to various nuts and seeds. We work around them or find alternatives. But for those of you …

3 Tips on Fuelling Your Run

sarah cuff Nutrient Timing Leave a Comment

Have you ever asked yourself if you should be taking energy gels or using electrolyte or energy drinks? Wondered what kind or how often? Figuring out whether or not to fuel while running, what to take and when to take it can be confusing. I’ve run full marathons on Powerade only, or taking nothing until I bonked, and also gel …