All posts filed under: sports nutrition

First of Four Part Series on Getting High: Nutrition Considerations at Altitude.

Anyone attempting to train at sea level and, also loves mountain running has probably experienced the challenges of  a high-elevation race. What is the challenge? Well, let me put it this way, my first attempt at climbing mountains in a race felt like being pregnant while also having a big pile of bricks on my chest.  In was difficult. But, as challenges are, also a great opportunity to learn. Mountain running used to just be me going on a run in the mountains. That however, was when I lived IN the mountains adapted to elevation. Now a seasoned sea level dweller,  mountain running requires more attention to nutrition to feel good and have fun. Why? Consider the dry climate, potentially abrupt temperature swings, and the exposed climbs.  In conditions like these, even the most fit and altitude adapted athletes suffer many of the same effects of altitude. There are four key nutrition considerations that I take into account to help me ascend new heights above tree line. Here is the first consideration I will be …

Adventure Nutrition for Mountain Projects

  Last Saturday I co-hosted a Adventure Nutrition Workshop at The Mountain Project structured around giving mountain athletes nutrition tools to train and prepare for big days in the mountains. It was day of working out, learning and applying nutrition, and eating! Too often what we eat (or don’t eat), when we eat, and how we eat limits our ability to meet new challenges and achieve goals. The group who joined us on this day was not only motivated by a broad spectrum of mountain projects (from day hikes to ultra-running races), they were also inspiring athletes committed to their quest, open to trying new things, and just plain fun people to spend a Saturday with! We closed the day experimenting with nutritious ingredients in the kitchen to make four varieties of one-of-kind energy snacks! While each group made it their own, here was the basic premise of the recipe. Base Layer Ingredients: ¼ cup chopped flaxseeds 1 cups dates or figs chopped 1 cup steel-cut oats (could substitute with rolled oats or quinoa) 1/4 cup whey …

Performance Nutrition Behavior Number Three: Stop Comparing Your Food Choices with Others

For some people, I get the feeling that eating a meal with their friendly dietitian is like going out with their hair dresser on a “bad hair day”.  Let me set the record straight. I pass no judgement on anyone else’s food choices when we are enjoying a meal together. Just as my hair dresser saves his comments on my hair for the chair; I reserve my comments on the diet of others only when prompted.  I believe in everyone’s right to make their own choices about what best serves them. Their reasons are different from mine. Comparisons of food  choices and habits to anything other than our own intentions leads to mounds of unnecessary shame and guilt over food. Performance nutrition behavior number three is to stop this comparison game with others. Never “yuck someone else’s yum” and never rate the quality of your choices to those of others. Also, “should eats” get you no where. Adopting performance nutrition behavior number two provides a standard worth comparison – your own intentions. It allows for …

Performance Nutrition Behavior Number Two: Determine Your Higher Purpose

Here is something for the next person who tells me “all this running can’t be good for you” to read. It is also an example of a man who truly gets how running is training for life.  Not only that, he does not look his age at all. In this Forbes’ article it says he runs to stay fit for a higher purpose. He doesn’t run to be skinny or prove himself. He runs to stay fit for doing “whatever he wants”, which is also how he defines retirement. Nutrition is no different.  Eating for the purpose of achieving a certain weight, body, or blood lipid level isn’t enough to overcome the barriers keeping so many from eating in a way that they intuitively know is healthy. Eating for a higher purpose  can help. Are you eating in a way that helps you accomplish what it is your want to do?  If not, why not? Maybe it is time to identify a higher purpose to the food you choose. I want to eat in a …

Performance Nutrition Behavior Number One: Eat!

Working along side some of the world’s most talented athletes and athletic adventurers I  see and hear a lot of interesting food-related behaviors. Not all are good.  Some folks seem to have a challenging relationship with food that gets in their way of helping them accomplish their goals. Whether those goals are to pick up running again after having a baby or to traverse the big ridge lines in the mountains, it isn’t just what you eat that is important but, also HOW you eat. Through my work and my  own experimentation with food as fuel for my tara-sized adventures  have identified  three easily stated but, most difficult to accept practices around food. I refer to these behaviors as practices because like a yoga pose, there is always somewhere to realign or let go. Over the next three weeks I will share my food practices. Eat! Yes, just eat. That is practice-pose number one. Eat in a way that helps you achieve what you have in mind for the day. For example, if you plan …

Should I eat before a workout?

There was a disturbing time  for me when running was more about burning calories than it was about feeling energized and free. It wasn’t entirely my fault.  My Mom and Dad’s eating and activity behaviors showed me that calories were something to restrict and burn and, to limit them at all costs. So when a dietitian told me that  calories could help improve my running performance I was confused. I actually was so distrusting if this skinny woman with glasses that I had to become a  dietitian to study this for myself. Yes, it is true you don’t want to eat more calories than you burn unless you want to put on weight (SOME people DO benefit from putting on weight).  More importantly for an active person already at a healthy weight is eating enough calories to energize the body’s potential to run far and sometimes fast(er).  Timing those calories has proven beneficial to me as well. That brings me to the topic at hand. I recently did an interview where they asked me this …