Welcome! 🤝
Put simply, I see you and support you as a human first, athlete second. The way your body looks is the least interesting thing about you 🤷♀️. I want to support you in doing all the cool things that you want to do in life and feel your best doing it. That’s where how you think about and approach your nutrition comes in!
message me to learn more about services or check out the link my bio.
When you travel does your eating get wonky?
It’s normal for things to change when you’re traveling!! In most cases, it’s not going to be the same food and structure as when you’re home, so release that sh*t RIGHT NOW!
Then, consider if you fall into either of the scenarios above.
BOTH scenarios can come from a place of having a poor relationship with food and/or an all or nothing mindset. There is nuance, there is a gray area (just like these aren’t the only scenarios possible!)
If you want to improve how your energy day to day and/or in workouts, get stronger, not feel completely wiped after long training days, get a better handle on digestive struggles, I suggest you work on 3 areas:
-your relationship with food
-planning ahead
-learning what your body actually needs nutrition wise to support your goals
If you’re an endurance athlete and want to work on this together, our group coaching program is opening soon! Power Up is our 9 week group coaching program covering everything an endurance athlete needs to be successful in their nutrition approach. Feel confident when it comes to putting your meals together, traveling, race nutrition and MORE. Comment “travel” and I’ll send ya the link to our waitlist where you’ll get first dibs and $100 off presale pricing 🤝
BRING ON THE NUANCE.
Do you find yourself having food during training based on a certain mileage or amount of time you are training that day?
General guidelines say to consume 30-60g of carbs per hour when training 1-2 hours, and 60-90+ per hour when training beyond 2 hours.
Certain situations (racing, eating too little before your run, and even how you feel that day) might benefit you to fuel before that 1 hour guideline.
Remember, fueling during runs is MORE than just how you’ll feel during that run. It pours into your energy and recovery for after that run and the days after 👍🏻.
Also remember that it’s just a guideline and NOT a rule! Stop thinking of fueling in isolation and start thinking of the cumulative effects 💕
In our upcoming cohort of our group coaching program, my FAVORITE part is hands down the live coaching calls. We get to dig into your specific questions on the weekly content and break down the nuance of it all. This is where clients and past Power Up participants have found the most benefit to help them actually adopt what they are learning into their own life circumstances. 9 weeks together with everything you need to know nutrition wise as an active person who loves to run , swim and/or bike and who wants to support their health and longevity in sport. Comment “power up” and I’ll send you the link to learn more and sign up for the waitlist so you get first dibs!
Ok if you take the Celsius out and add 4 more cucumbers….
It still ain’t lunch 🙃.
If you’re feeling unsure of how to even eat anymore as a runner or triathlete, you aren’t alone. How many different inconsistent nutrition messages have you scrolled through today alone?!
This is why I created my 9 week program for endurance athletes POWER UP. It’s a one-stop-shop for runners and triathletes to learn how to support themselves with nutrition, without the diety grossness. This program is everything you’ll need to feel more confident with nutrition inside and outside of your training.
Doors open up in 2 weeks! Comment “power up” and I’ll share the link to the waitlist (or see the link up top). We have 10 spaces only because I want to keep this group small and comfortable to have the most benefits for you. Waitlist gets first access and a nice discount when doors open !
Do you need to add salt or more salt to your training nutrition or hydration plan?!
HI I’m Natalie, a Sports Dietitian who works with endurance athletes.
Summer temps are upon us!! And that means dialing in hydration. Electrolytes, namely sodium (aka salt) plays a big role in your hydration.
General guidelines are 300-600mg of sodium per hour - but do you need more?
I cover this and ooooh so much more in our upcoming 9 week nutrition coaching program POWER UP. Doors are opening soon, and if you have a fall race on the schedule, or just want to figure how how to use nutrition and hydration to feel better in your workouts and on the daily as an endurance athlete, I got you!
☀️9 endurance athlete specific topics (body image, day to day nutrition, race nutrition, biomarkers, off season AND MORE)
☀️Weekly live coaching calls to help you really adapt what your learning to your needs
☀️A community chat to ask questions between our calls and talk with like minded active people
☀️Many bonuses (iron masterclass, how to use caffeine in your training, travel nutrition strategies, race nutrition template and more)
☀️A 60 page program guide with all the goodies
☀️Lifetime access to the content
☀️Discounted 1:1 sessions to deep dive into your specific nutrition and planning
Comment “power up” and I’ll send you the link to the waitlist, or check out the link to the waitlist on the bio.
This program is limited to 10 people and waitlist gets first access PLUS a nice discount 😊
Do you love the sport of running and want to enjoy it (healthfully) for years to come? This episode is FOR YOU!
In this episode, I chat with Elisabeth Scott RRCA Level 1 Certified Coach, UESCA Certified Running Coach, USATF Level 1 Certified Coach, owner of Running Explained and host of Running Explained Podcast.
Elisabeth and I chat about how to take a smarter (not harder) approach to your training, how data can be helpful (and hurtful), smart training to prevent injuries, RPE vs heart-rate training, how to incorporate speed training and working with a run coach that looks at the big picture and overall health & the JOY that running can and should bring.
Find this episode by searching “Nuanced Nutrition Pod” wherever you listen to your podcasts
Keeping up with high levels of exercise or training when all the signs and symptoms point to low energy availability and/or RED-s is not going to help you with your performance goals or your health (yes, even the “running for my mental health”).
First off, I know cutting back on exercise and training can be really freaking hard to do.
Depending on what’s going on (loss of your period, stress fractures, etc), you may need to do JUST THAT. For MANY clients, increasing your food helps, but it’s nearly impossible to bridge that energy gap when you are exercising or training at a high level, let alone the symptoms that over-training can bring to make that even harder (reduced appetite, GI issues, hormonal shifts and more).
If you’ve tried EVERYTHING as an active person to get your period back, address constant fatigue, stop reoccurring injuries like stress fractures and figure out digestive struggles but haven’t considered or are ignoring the impact that over-training and under-fueling can have, here’s your sign.
“Should I only take creatine on days I lift weights?”
NOPE! we now know that creatine has many benefits beyond helping you build muscle mass and strength.
Benefits extend to you as an endurance athlete and hell, as a human, too!
Creatine may help:
-reduce muscle breakdown and enhance recovery
-support your mental health (may help reduce feelings of anxiety and depression)
-support bone health via enhancing bone formation and reducing bone loss
-support cognition
-help with inevitable age-related muscle breakdown that we are all prone to!
So yes, taking it daily or the way to go!
Do you use creatine?
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Did you know there is the PERFECT SPACE to ask these types of questions and others?! it’s just a few clicks away...
The Fuel for More Society is our membership where you can ask questions like this, get support in live coaching calls, join in on classes to support your health and performance AND MORE. Message me “membership” to join or check out the links in my profile.
Just over here slamming my head in the car door 🫠
Just a big ol PSA to care about who you’re getting your information from and their motivations.
Just because someone is where you want to be or has gone through something similar, does not qualify them to help you with your health.
Yes, I said it, HEALTH. Your performance nutrition “working” for you depends on your health.
And if ya want a space to get expert help and guidance, our membership, the Fuel for More Society, is just that. Join us for a month, or stay forever! Message me for the link to join us or comment “FUEL”
Had the pleasure of speaking at @impact_fss strength and conditioning clinic this past weekend.
When thinking of a topic for this clinic, I wanted it to be a topic that would equip trainers, PTs, coaches, etc with the knowledge to be able to support their athletes. Not the knowledge on macronutrients, micronutrients, supplements, etc., but learning and understanding the signs and symptoms of low energy availability, how that can impact the health & performance of the athletes they work with, and how to get their athletes the help they need.
Long story short, learn & understand the signs & symptoms of low energy availability, keep conversations around body image and nutrition neutral with your athletes, create a supportive environment to allow for more open & honest communication, and most importantly, LISTEN and refer as needed.
Thanks to @impact_fss for bringing nutrition into the conversation!
Are carbs in your sports drinks absorbed faster than carbohydrates in solids?
It depends! (no surprise, right?)
It depends on the type of carbohydrate (and other nutrients) in your fluids and solids
For many endurance athletes, you want to rely on simple sugars (a type of carbohydrate like glucose, fructose, sucrose, dextrose) as they are absorbed and delivered to your muscles the quickest during exercise for energy. Many sports drinks and sports nutrition products (gels, gu and chews) will have simple sugars, meaning they will get absorbed at a similar rate.
On the flip side, if your fluids and/or solid fuel has a complex carbohydrate (such as starch, fiber), fat and/or protein in it, it will slow down the digestion & absorption of the carbohydrates. This could be beneficial (in addition to simple carbs) for ultra-endurance athletes or athlete’s that struggle blood sugar wise during training.
ALWAYS PRACTICE TO SEE WHAT WORKS FOR YOU FRIENDS!!
Did you know there is the PERFECT SPACE to ask these types of questions and others?! it’s just a few clicks away...
The Fuel for More Society is our membership where you can ask questions like this, get support in live coaching calls, join in on classes to support your health and performance AND MORE. Message me “membership” to join or check out the links in my profile.
New episode out today on the Nuanced Nutrition Pod.
I recently sat down with my good friend @stevielynlyn and talked about Ironman, her experience with rheumatoid arthritis and how this has changed nutrition and training for her.
Catch this episode wherever you listen to your podcasts by searching “nuanced nutrition pod”. Link also up top for ya!
