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Running Strong: How Nutrition Can Help Prevent Injury and Speed Recovery
Whether you’re training for your first 5K, chasing a marathon PB or simply enjoy running for fitness, injuries are an unfortunate reality for many runners. In fact, studies estimate that up to 80% of runners experience an injury each year. While no nutrition plan can completely prevent injuries, eating well can help reduce your risk…
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Can Runners Perform Well on a Vegetarian or Vegan Diet?
Plant-based eating has become increasingly popular among runners and endurance athletes. Whether for health, environmental, ethical, or personal reasons, many athletes are choosing to reduce or completely avoid animal products, and they absolutely can still perform at a very high level. In fact, well-planned vegetarian and vegan diets can provide plenty of carbohydrates, antioxidants, fibre,…
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Fuelling Young Runners: Nutrition for Children and Adolescents
Running is one of the simplest ways for children and adolescents to stay active, build fitness and enjoy sport. Whether it’s school athletics, fun runs or structured training, good nutrition plays an important role in supporting both performance and healthy development. However, young athletes are not just smaller versions of adults. Their bodies are still…
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Race Ready Abroad: Nutrition Tips for Competing Away from Home
Travelling abroad for a race can be an incredible experience. A new location, a different race atmosphere and the chance to combine travel with sport can make international events especially memorable. However, travelling also introduces new challenges when it comes to nutrition. Different foods, unfamiliar fuelling products, travel fatigue and disrupted routines can all affect…
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Supplementing Your Miles – Magnesium
I am Kristina and I am a runner and a pharmacist. Many patients ask me about magnesium. Currently magnesium seems to be the most popular supplement. But what are the benefits of magnesium? Should runners be using magnesium on a daily basis? What are the different types of magnesium salts?Bisglycinate, citrate…which one is the best…
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Fuel Smart, Run Strong: Nutrition for Half and Full Marathon
Whether you’re preparing for your first half marathon or chasing a personal best in the full marathon, one thing is certain: Your training can only take you as far as your fuelling allows. Nutrition is often treated as an afterthought — yet it is one of the most powerful tools runners have to improve performance,…
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Dehydration in the Colder Months
It is almost taken for granted that in the colder months we do not get as dehydrated as we do in the summer months. Temperatures are not as high, we do not sweat as much, and perhaps even move a little less as staying in bed under those cosy sheets is so much more inviting.…
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Let’s Talk About Supplements
When many athletes think about sports nutrition, supplements often come to mind first. Powders, pills, gels and drinks often steal the spotlight. In reality, supplements sit at the very top of the sports nutrition triangle. They can only provide a benefit when the foundations are already in place: adequate energy intake, appropriate carbohydrate, protein and…
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A Festive Take on Fuel and Recovery
Christmas-Inspired Energy & Recovery Balls for Athletes After six blogs covering the foundations of sports nutrition, energy requirements, carbohydrates, protein, hydration and female athlete considerations, I wanted to finish the year with something a little lighter, more practical, and very seasonal. Even though sports nutrition is based on science, it also has to work in…
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Fuel Well, Run Strong
A Sports Nutritionist’s Guide to Eating and Drinking for Marathon Training Training for a half or full marathon is one of the most rewarding challenges a runner can take on. But the kilometres alone aren’t enough. How you fuel and hydrate every day has a huge impact on how well you train, how you recover,…