Rest days offer a welcome reprieve from the physical demands of training, giving your body the opportunity to repair and recover for the training to come. A common misunderstanding is that since we aren’t as active on rest days, we should cut back on calories – and this couldn’t be any farther from the truth. Proper nutrition is a hugely important part of helping your body recover on rest days.

The truth is, rest days are just as, if not more, crucial for your running success as your training days. This is when the magic happens – your body repairs microscopic tears in muscle tissue, replenishes glycogen stores, and adapts to the training stress you've imposed. But for this magic to unfold, you need to provide the right fuel: nutritious food.

Summer is upon us, and with it comes scorching temperatures that can challenge even the most dedicated endurance athlete. But don’t worry, because with a strategic fueling plan, you can conquer the heat and continue crushing your training goals. This blog post will equip you with the knowledge and tools to keep your body optimally fueled and hydrated when the mercury soars.

Greetings, fellow athletes! As a registered dietitian specializing in sports nutrition, I know race season brings a surge of excitement (and maybe a touch of anxiety) – especially when it comes to fueling your body for peak performance. Whether you're a seasoned marathoner or a first-time 5K participant, proper nutrition is the foundation for conquering those race day goals.

Fear not, because I'm here to equip you with the top 9 tips to ensure you're fueling your body optimally throughout race season. From pre-race strategies to post-race recovery, let's dive into the world of endurance athlete nutrition!

As the summer sun climbs higher in the sky, endurance athletes face a unique challenge: conquering their goals while battling the scorching temperatures. While dedication and training are paramount, proper fueling strategies become even more crucial in the heat. Don't let the thermometer dictate your performance – with these top 7 tips from a registered dietitian specializing in sports nutrition, you'll learn how to fuel your body effectively for peak performance, even when the mercury soars.

Endurance athletes – you train hard, push your limits, and strive for continuous improvement. It's no secret that dedication and consistent effort are key ingredients for success. But here's the thing: equally important is the often-overlooked rest day.

Yes, rest days! Those glorious periods where you get to step away from the structured training schedule and give your body the chance to recharge. But what exactly does a "true" rest day look like for an endurance athlete? Let's delve into the world of recovery and explore how to make the most of your non-training days.

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.