Protein Part III- How much does acute intake matter post-run?
The days of my protein rambling have almost come to an end! In my last post, I discussed how much protein should be ingested/day and how that protein should be distributed. The article before that discussed whether acute protein consumption before and activity enhances performance. In my final article in the protein series, I want […]
Protein Part II: How much and when to eat it
Welcome back to another protein-focused edition of Training & Performance! My last article looked at the evidence in support of avoiding protein while you run. Today, I will discuss one of the more common questions I hear at my practice: does protein timing and distribution matter? And should you be consuming protein directly after a […]
Can you train your gut to handle carbs?
I’ve written a few times (1, 2, 3, 4) before about how important it is to ingest carbs while racing a distance that takes over ~40-60mins to enhance performance. There still seems to be some resistance to doing this; some of it is fueled by pseudoscience, but some is fueled by the very legitimate concern […]
Is festive sugar-loading a bad thing pre-run?
The holiday season is upon us, which means the sugar content in our diets will be on the rise. No complaints here; sugar is delicious! Plus, as runners, we can get away with eating a lot more than our non-running friends. When we run, as most runners know, glycogen (chains of carbs stored in our […]
Does beetroot juice actually make you faster?
A large part of what I focus on in this column is how you can alter your training to enhance performance. Training-schmraining…wouldn’t it be nice if there were ways to enhance performance without putting in any extra effort? Unfortunately, most effortless strategies that make as faster are dangerous and against the rules (EPO, blood doping etc.). […]
The three keys to fueling your marathon
The fall marathon season is almost upon us! With only a few weeks to go for many of you, it’s time to taper, to let the body recover and to get ready for battle. At this point it’s difficult to make any significant fitness gains, so dial back on that running. It is, however, quite easy […]
The Runner’s Plate: Chicken and Root Vegetable Casserole
Winter seems to have hit us fast, which means your outdoor runs have probably been a little bit more chilly than usual at this time of year. Have no fear, because this healthy, nutrient-dense, totally delicious Chicken and Root Vegetable Casserole will help to warm you up in no time. Try making it on a […]
Healthy Recipe of the Month: Curried Sweet Potato Soup
It’s getting chilly fast outside, and if you’re an all-weather runner, I’m sure you’ve noticed! This Curried Sweet Potato Soup is an easy make-ahead meal that will help you warm up fast, and with the powerful anti-inflammatory properties of turmeric and ginger, it’ll help speed up the recovery process too. You’ll want a big spoon for […]
Warm up with Southwestern Tortilla Soup
Fall is here, and what better way to recharge and refuel those muscles after a long run than with a nutrient-packed soup or stew? This one features a rainbow of colours, muscle-building protein, and a whole lot of flavour. Make a big batch and enjoy it all week long! Southwestern Tortilla Soup Ingredients: 1 tbsp olive […]
Eat clean on the go
Between your workouts, school or work, social life, and all of your other daily commitments, it can be hard to find time to prepare healthy meals that satisfy hunger and boost your running performance. Having said that, dedicating a couple of weekend hours to doing a little slicing and dicing is all it takes to help set […]
