Recently the only non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition and supplementation, The International Society of Sports Nutrition (ISSN), released an updated position on nutrient timing for endurance athletes. Here are some of the key takeaways: Carbohydrate Timing Pre-Exercise For complete restoration of carbohydrate stores follow a high-carbohydrate diet of 8 to 12 grams of carbohydrate per kilogram (3.6 t

Odds are if someone were to ask you how your marathon training was going the conversation would most likely revolve around weekly mileage, tempo runs, long runs and perhaps cross training strength routines. While these aspects of training for a marathon are no doubt most important, there’s another part of marathon training that often gets underemphasized, something renowned sports nutrition scientist, Asker Jeukendrup refers to as training the gut. At its most basic level, t

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I’m going to state the obvious here, but running a marathon and half marathon are very different then running a 5K or 10K. I’m not talking about the difference in distance — I’m talking about the difference in nutrition needs. For the most part, nutrition isn’t a limiting factor to performance for the 5K and 10K, but once you get over two-hour mark in racing, nutrition play a vital role in how well you perform. As a runner, if you want to perform at your best, you need to sta

I ran my first Broad Street Run in 1982; there were only 2088 runners in the race’s third year. The Broad Street Run has grown a lot since then! And so has knowledge about what athletes should eat. The 1980s marked the emergence of the field known as sport nutrition. Back then exercise physiologists were discovering that endurance athletes benefited from consuming approximately 4-5 grams of carbohydrate per pound of body weight daily. It’s now 2015 and as a registered diet

This recipe is jammed packed with all the nutritants every runner needs - protien (27g), carbs (81g) and fiber (14g). Check out the orginal recipe and tons of other ones at Pinch of Yum. INGREDIENTS For the Veggie Bowls 1½ cups uncooked white long grain rice 4-5 limes 2 huge handfuls of fresh cilantro 16 ounces extra firm tofu 1 14 ounce can pinto beans, rinsed and drained 2-3 avocados ½ cup minced red onion For the Sofritas Sauce 1 roasted poblano pepper (see notes) 4 indiv