Liz Hurley Raynor

HOW TO: MAKE A POST WORKOUT SMOOTHIE WITH A 3-4:1 CARB:PROTEIN RATIO Why does this ratio matter? It’s the amount shown to optimize glycogen replenishment and muscle protein synthesis post endurance workout. Ideally, especially for women, you’d consume a meal or snack with a 3-4:1 carb:protein ratio within 30-45 minutes post run or ride. If breakfast, lunch, or dinner aren’t around the corner, this smoothie is a great option. 🤌 Ingredients: - 1 cup milk (I recommend cows milk, soy, or oat milk, but milks typically don’t have much carb unless you choose the sweetened option) - 1 serving (about 3/4c or 140g) frozen blueberries - 1-2 tbsp maple syrup - 2 scoops @skratchlabs vegan chocolate recovery mix - 1 scoop protein powder of choice (I recommend an informed sport certified whey protein isolate or a plant based option if needed, I used the vegan oatmeal cookie by @bpnsupps ) - 1 scoop creatine monohydrate - 1c water (or less if you like a thick smoothie) Blend and enjoy! #postworkoutsmoothie #postworkoutsnack #postworkoutnutrition #sportsdietitian

Hi! 👋 I’m Liz! I’m a registered dietitian, certified strength and conditioning specialist, and @uesca1 certified run coach. I help runners learn to love the body they’re in and level up their performance via proper fueling 🍩🧂💦 and strength training. Often times when I start working with a new client they are coming back from an injury and or an epic crash and burn at a goal race and they know something needs to change…just not what. That’s where I come in 😊 I believe your goals don’t require your body to look a certain way and I’m here to support you in getting out of your bodies way so we can see what it’s capable of when it’s fueled up and STRONG (spoiler…it’s capable of a lot more then you think). Wanna work together? Head to the link in my bio to book a call. #sportsdietitian #cscs #strengthtrainingforrunners #performancedietitian #runcoaching

ACTION PRECEDES MOTIVATION 📣 PEP TALK 📣 Thought it was about time this lived on forever in the feed. Save it for later when you need a boost, send it to a friend, and spread the word - you don’t have to feel motivated all the time to reach your goals! #actionprecedesmotivation #hackyourhabits #sportsnutrition #performancedietitian #motivationtips

A very sweaty week 💦🫶 swipe for Baker in clothes 🥹

If I could boil my job down into one sentence, this would be it. Athletes need carbs!! For your brain 🧠 , your muscles 💪, and your bones 🦴 Share with someone who needs this reminder 🫶 #sportsnutrition #sportsdietitian #performancenutrition

Sports performance doesn’t have a look. 🫶 #sportsnutrition #performancenutrition #sportsdietitian #fueledbyrsn

Share with your favorite sweaty training buddy ✉️ and book your sweat test with us at the link in our bio! #sweattesting #precisionfandh #sportsnutrition #summerrunning #sportsdietitian #sweattestingnc #sweattestingsc

The body that accomplishes your biggest endurance goals doesn’t have a look ‼️‼️‼️ I wish I could put into words the way it feels to accomplish your biggest running goals by gaining weight, having more fun with food, eating more, lifting more, and running less. This transformation over the last 10+ years is the most freeing thing that’s ever happened to me. #strengthtrainingforwomen #strengthtrainingforrunners #sportsnutrition #sportsdietitian #performancenutrition

Seeing you implement adequate fueling strategies AND hearing about your wins of more energy, crushing workouts, better sleep, among other things is my favorite thing about my job. If you’re an athlete (someone who is very active and cares about how they perform in their activity) I can’t stress enough how life changing fueling your body adequately could be. When you ask your body to do big things, it needs big fuel to get there! 🍞 #sportsnutrition #sportsdietitian #performancenutrition

Not said, not angry, not tired…just needed a snack! Who can relate? 🙋‍♀️ #sportsnutrition #sportsdieitian #performancenutrition #runninghumor #ultramarathonhumor

Don’t let stereotypes about how you think you “should” look as an athlete get in the way of accomplishing your dreams. Dream big, get strong 🤘 Share with someone who needs to hear this ❤️ #sportsnutrition #sportsdietitian #performancenutrition #100miler #50miler

Happy Global Running Day ☀️Don’t let fear of not being “runner-y” enough keep you from enjoying the sport. Just get out there and put one foot in front of the other at any size, speed, or distance - you’re a runner. #globalrunningday