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🏃🏻‍♀️Helping everyday athletes improve performance w/ fuelling & simple meal prep

10/17/2025

🏃🏻‍♀️Ahead of the (half) marathon this weekend, prep is likely going to have been focused around tapering and carb loading.

🍝Hopefully your carb load plan has been more focused on a two or three day load rather than planning on just having a big plate of pasta the night before! (see previous post on carb loading you still have time, since your race is on Sunday!)

🥛An aspect which might be forgotten during your prep phase is hydration! Hydration starts before the race and before you get thirsty! It's important to go into the race well hydrated, otherwise performance can be impacted negatively. Just a 2% change in body weight can start to impair performance!

🧪Two useful tools to assess your hydration status include determining your thirst level, looking at your urine colour and assessing your overnight weight.

Being very thirsty and having very dark, strong smelling urine indicates that you're likely dehydrated and should have a drink.

🍵Choosing drinks with sodium helps the body rehydrate, and if it contains carbohydrates too, like sports drinks, this helps with the carb load phase too!

Check out the last slide for fluid recommendations

10/08/2025

I survived and got my patch 🥳 3 mins slower than what I would have wanted (1h48) but it's a start!

Would I do it again? During the race I said no. Two days later, I'm thinking there's too much room for improvement to not do it again.

My carb load goal was around 7-8g carb per kg body weight but I was only able to have around 6g (350-400g per day) due to judging and supporting friends at hyrox, so didn't have enough time to eat despite all the snacks I brought! Still felt good throughout the race despite a little cramp in run 8.

A tough race but would definitely recommend if you're into this type of thing!

09/29/2025

🚨 Hyrox fueling 101 🚨

I’ve had a lot of questions about fueling lately as race day gets closer — so let’s break it down ⬇️

✅ If you’re finishing in under 60-70 mins, feel good in long workouts, or carb-loaded → you probably don’t need mid-race fuel.

⚡ If you’ll be racing for 60+ mins, didn’t carb load, or often “hit a wall” in training → fueling could help you push through.

👉 If you fuel during the race:
🥯 Hopefully you will have practiced this during training, since everyone’s gut response to food intake during exercise is different.. But if not

🥯 Start small: ~15g carbs/hr if you’re new to it and haven’t practiced during training

🥯 Build toward 30g carbs/hr if needed

🥯 If you have practiced during training, carb intake of up to 60g/hr is also acceptable!

4 days to go!

05/27/2025

🏋️‍♂️ Don’t sleep on the humble club sandwich 🥪 —it’s the perfect example of a hard-exercise day performance plate.

With layers of lean protein (chicken, turkey, egg), energizing carbs (bread = fuel), and a touch of fat (bacon or mayo), it’s got the perfect balance to refuel or prep for intense training.

Add a side of fruit or veg and you’ve got a winning combo.

Simple. Satisfying. Sport-ready. An excellent recovery meal 💥

05/06/2025

Steel-cut, old-fashioned, instant, or minute—oats may look different, but they’re pretty much nutritionally similar. It all comes down to texture and how much time you’ve got to prepare them ⏱️🥣

Have them as oatmeal for breakfast with fruit or sprinkle some in pancakes, cookies, energy bites for a fibre boost!

04/28/2025

Okay, so we've seen the pastas, rice, potato with chicken, steak, fish and vegetables. But what if the foods in your culture aren't segregated like that? What if they're a mixed dish like tacos, rice noodle bowls, or rice bowls? Do they not fit as part of performance plates?

🥙🥘OF COURSE THEY DO! Here is a visual guide of some culturally diverse foods and how they might fit with your training.

🔁On a side note, it's possible to make a low intensity food option into a high intensity option by adding more carbs to it and vice versa!

04/24/2025

⚽ Recently had the pleasure of speaking with 7 High performance OPDL teams at ahead of their new season on fueling and hydration strategies in and around training/game time! The presentations included several interactive components which not only tested their nutrition knowledge, but also listening abilities 👂
Safe to say lots of them were happy about the potential use of simple sugars pretrianing! 🍭🥞
Good luck for the upcoming season! 🏆
I also spoke to the SW Ontario military community twice, about managing cholesterol through the diet and about saving time at money at the grocery store by not falling for psychological tricks that are set up 🛒
Don't hesitate to reach out for group nutrition presentations needs! Drop me a DM 📩

04/21/2025

Easter may almost be over but eggs are a staple in most of our diets 🐣
I get a lot of questions asking how many eggs you can eat per day or per week - hopefully this post will answer any questions you have about eggs 🍳
While it's not necessary to remove eggs from your diet, unless you're allergic, cottage cheese may be another protein rich option you can choose

04/14/2025

7 carb rich snack ideas before your next workout if you're an early bird who 'can't eat' in the morning without throwing up during their workout, have no time before training or simply aren't used to eating beforehand!

Not only will this give you energy for your session, but also help preserve your muscle mass when your glycogen (carbohydrate) stores are depleted 💪
Do you usually eat before working out/training?

04/11/2025

Inspiring evening listening to talk about her journey in becoming the dietitian at 's office in Toronto last night as well as connecting with so many dietitians (finally) & dietitians-to-be in person!

We also did a little run in the rain/snow for !

11/04/2024

Whether you're having a frozen ready meal or take out and you don't have enough protein or whether you simply haven't cooked enough in your meal, here are 10 sources of protein you can easily incorporate to make your meal more satisfying!

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