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Daily protein needs
Since we talked about carbohydrates last time, we’re going to delve into protein functions, daily needs, and food sources today! Functions of protein: Proteins inside your body, which are produced in part using the protein we consume, are essentially the workhorses of every bodily system. They help synthesize and repair muscle and other tissues, support…
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Daily carbohydrate needs
This week I’m going back to the basics to talk about a very important foundation of endurance sport: daily carbohydrate needs. Below is a table describing the recommended daily carb intake according to your average training intensity/duration. Physical Activity Level Description Estimated Carbohydrate Needs Light Low-intensity or skill-based activities 3–5 g/kg of body weight per…
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Pre-race meditations
Along the same lines as last blog when I discussed race mantras, this time around I wanted to talk about pre-race meditations. Meditation has been proven an effective tool for managing stress and anxiety, improving self-awareness, and honing focus and cognition. Just as you can use mediation as a tool to manage the stress of…
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Get yourself a running mantra!
Hope your week is going well so far! This week, I wanted to change things up a little and talk about running mantras — a very useful practice for sharpening your mental running game. What are running mantras? Mantras (in a running context) are short phrases that runners use to build mental fortitude and motivation to…
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Micronutrient series: Vitamin B12
Continuing on the vitamin wavelength, this week I’m talking about vitamin B12! Vitamin B12 is a water soluble vitamin, which means that it is not stored in the body and requires continued replenishment. It has many roles in the body and is required in greater amounts in endurance athletes. Functions of vitamin B12: The RDA…
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Micronutrient series: Vitamin D
This time I’m switching things up from minerals to talk about a very important vitamin: vitamin D! Vitamin D is a fat-soluble vitamin and hormone that the body can synthesize from exposure to sunlight. It’s very important for general health, and also has a few very important functions that promote health and longevity in endurance…
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Micronutrient series: Calcium
This week’s micronutrient is calcium! Calcium is especially important for runners to promote bone density and reduce risk of stress fractures, as well as to support muscle function. Functions of calcium: Symptoms of deficiency: Food sources of calcium: The RDA for calcium is 1000-1200 mg for most adults. Vitamin D plays a role in intestinal…
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Micronutrient series: Magnesium
This week I’m focusing on a micronutrient that has literally hundreds of functions in the body — magnesium! Functions of Magnesium: Inadequate magnesium intake in athletes, and in the general population, is quite common. In fact, it’s estimated that 45-50% of the US population does not meet the RDA for magnesium. Athletes are particularly at…
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Micronutrient series: Iron
I’ve decided that I’m going to do a small micronutrient series over the next few weeks to talk about a few of the micronutrients which are particularly important for endurance sport. The first micronutrient we’re going to talk about, one with which I have a rocky relationship, is IRON! Functions of Iron: Heme vs Non-Heme…
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Speed work for the win! (pun intended)
I’m putting on my run coach hat today to talk a bit about the importance of speed work for the runner who wants to get faster. Now, keep in mind that there are MANY reasons to run other than to improve your race times (e.g., stress relief, socializing, exercising your dog, just because you enjoy…
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Gabriella Rao, RD 