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Many sports nutrition resources will tell you that there’s a “special window” after a workout in which you should refuel immediately, usually it’s a pretty small window, like 20-60 minutes. Why is there this window? Reasons may include aiding in protein synthesis, preventing muscle breakdown (catabolism), restoring glycogen, aiding in muscle repair and recovery, and […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

As the health and fitness sphere moves toward becoming less carb-phobic, many of us are recognizing our need (especially as athletes) to incorporate more carbs. At first, this may lead to sweet potato redundancy, because sweet potatoes have long been safely marked as “paleo.” But there are many, many other forms of starchy carbohydrate, and […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

Tawnee recently featured the elite runner Tina Muir on Endurance Planet, where she shared her journey about getting her fertility back. As I was also dealing with HA (hypothalamic amenorrhea, aka no period because of over-exercise and under-eating), I found Tina’s story really inspirational. Still, I’ve been feeling discouraged for having gone an eternity (cough, […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

When a work conference brought me down to Mexico in the midst of Ironman training, I was terrified that accidental water consumption would turn long runs into miserably long bathroom sessions. This is a legitimate fear (it happened to several of my colleagues). But, there are many myths about traveler’s diarrhea. It’s not “unavoidable,” as […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

This is how I teach most my clients and athletes to dial in fueling, with an exception of a few with different needs. Only attempt diet and fueling changes at an appropriate time in your season (not before your big race), and if you are certain that you’re not suffering from ailments that could be […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

As your training load goes up, so does your need for food (even if you’re fat-adapted!). What once kept you well-nourished and satisfied all day long is usually not enough once you increase your training. Makes sense, but there’s a catch—we may not be hungry for those extra calories and can under-eat and under-fuel on […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

This is a high-fat, very nutrient-dense day of eating, with moderate carbs and plentiful calories that can work well for many female athletes. Female athletes who are over 5’5 and working out 6-7 days a week, with multiple sessions a day, generally need more than 3,000 calories a day, easily, and need to avoid low-carb […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

As most of you know, I’m not a vegan, but I’m always down for trying new vegan recipes and implementing them into the mix. So for this post I recruited the expertise of a lifelong friend, Marcai, who’s a nutrition & fitness expert, former full-time vegan, and known among our friends for her fabulous food creations (she cooks […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

I found these facts fascinating and handy to know (especially #1); I thought you would too… 1. Sleeping on your right side helps activate the vagus nerve. Whereas, sleeping on your back is results in lowest vagal tone activity. The vagus nerve is what stimulates parasympathetic activity (i.e. our “rest and digest” relax mode, which […]To access this content, you must purchase Membership Subscription, or log in if you are a member. read more

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