Ever lace up your shoes, head out for a run, and feel sluggish halfway through? Or maybe you're constantly battling fatigue and injuries. If you're a female endurance athlete who has experienced any of these things, you might be surprised to learn you're not eating enough.

A 2022 study [1] revealed a concerning truth: a whopping 65% of female endurance athletes are at risk of low energy availability (LEA). Let's break that down. LEA occurs when there's a chronic imbalance between the calories you consume (energy intake) and the calories you burn (energy expenditure). This can lead to a dangerous condition called Relative Energy Deficiency in Sport (RED-S), in which various bodily systems become derailed due to lack of energy needed to function.

You've crossed the finish line, the roar of the crowd fades, and a wave of emotions washes over you – exhaustion, exhilaration, and maybe even a touch of post-race blues. But conquering a marathon isn't just about the finish line; it's about the journey that follows. As a registered dietitian specializing in sports nutrition, I'm here to guide you through the crucial recovery phase with my top 5 tips to help you bounce back strong.

As an endurance athlete, you know the importance of proper nutrition. Your body needs the right fuel to perform at its best. Breakfast, often referred to as the most important meal of the day, takes on even greater significance for athletes. It sets the tone for your entire day, providing the sustained energy and essential nutrients your body craves to conquer those grueling training sessions or crush race day.

Protein is a critical nutrient for athletes, especially at breakfast. It helps with muscle repair and recovery, promotes satiety to keep you feeling fuller for longer, and provides a slow, steady stream of energy.

So, don’t settle for a single banana or skimpy toast. Let's dive into 5 delicious and protein-packed breakfast options that will help optimize your training and keep you feeling strong all morning long.

Summer's warm embrace brings sunshine, longer days, and – for endurance athletes – the challenge of staying hydrated during training. As the temperature rises, so does the risk of dehydration, which can significantly impact your performance and overall health. But fear not, fellow athletes!

By incorporating these top 4 tips from a registered dietitian specializing in sports nutrition, you can conquer your summer training sessions with a well-hydrated body and a clear mind.

As an endurance athlete, you know the feeling – that post-workout slump where your legs feel like lead and your stomach growls like a hungry bear. It's during this critical window after a tough training session that your body craves the right nutrients to kickstart the recovery process. What you choose to eat post-workout directly impacts your body's ability to repair muscle tissue, replenish glycogen stores, and bounce back stronger for your next session.

Feeling uninspired for post-workout meal options? Here are 3 delicious post-workout meals that will help you refuel, rebuild, and recover like a champion: