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Endurance Nutrition Helping You Fuel Up To Crush Your Runs & Have Energy To Live Your Life through 1:1 and Group Coaching

Happy Halloween friends 🎃 Remember that candy can be a great fueling option! There will be spooky runners 👻 out there wh...
31/10/2025

Happy Halloween friends 🎃 Remember that candy can be a great fueling option!

There will be spooky runners 👻 out there who try to make you think they're better than you because all they use is sport specific products like gels or they make their own stuff (nothing wrong with these options!!) but don't be afraid to fuel up with some Halloween candy! It's the same quick acting sugars that are in allllll those other products

I've worked with a lot of runners who thought they had a sensitive stomach--but turns out they were actually fueling up ...
27/10/2025

I've worked with a lot of runners who thought they had a sensitive stomach--but turns out they were actually fueling up pre run with things that are known to cause tummy issues like fat and fiber💩

Switching your pre run fuel to something high in quick acting carbs will usually leave you feeling much better out there! More energy means better performance!

What is your go to pre run snack⬇️⬇️⬇️

Just some Halloween fun 👻 from your candy loving Registered Dietitian What's your favorite Halloween candy to use on you...
20/10/2025

Just some Halloween fun 👻 from your candy loving Registered Dietitian

What's your favorite Halloween candy to use on your runs?!⬇️⬇️⬇️

My favorite part of my job as a Registered Dietitian is creating the perfect race day nutrition plan for runnersIt invol...
15/10/2025

My favorite part of my job as a Registered Dietitian is creating the perfect race day nutrition plan for runners

It involves looking at all the specifics to your race, using run fuel that you like (it could be gels, candy, pizza, whatever your faves are OR I'm happy to make suggestions!) and then crunching all the numbers to make sure the plan gives YOU what you need and is realistic 🤓

I don't know about you but when I'm in the middle of an ultra--math is not my special skill 🙃 Let me take care of this part for you so all you have to do is show up and run🥳

Ideally---you should have your nutrition plan dialed in no later than 2 months before race day. Soooo if you've got a race coming up and your current plan is: eat whatever they have at the aid stations--let's chat👌🏼

Comment PLAN if you want more details about getting a customized race day nutrition plan or you can head on over to the bio where the links always live

If you also need a run coach--check out my website for a list of my favorite coaches that I partner with to offer an all in one package of run coaching + race day nutrition plan

There's unfortunately not a one size fits all approach to fueling so even for the same person, different types of runs a...
14/10/2025

There's unfortunately not a one size fits all approach to fueling so even for the same person, different types of runs at different times of the day--will require a different approach to fueling.

If I were to run in the afternoon after I already had a meal or two in me--my during run fueling would look different than if I ran first thing in the morning

This scenario (running for less than 60 minutes after a high carb snack or meal) is one that I get asked about a lot sooo here's my recommendation for how I would tackle it ⬆️

Just a reminder that these posts are general run nutrition advice and not a substitute for individualized nutrition coaching.

If you want a run fueling plan that is personalized to you, comment PLAN and I'll send you more info! I also partner with several awesome run coaches and we have bundles of run coaching + race day nutrition plans🥳

Western North Carolina you are my absolute favorite place ❤️ Got to run/climb/eat with and we couldn't have asked for a...
13/10/2025

Western North Carolina you are my absolute favorite place ❤️

Got to run/climb/eat with and we couldn't have asked for a more perfect weekend 🍂

A big part of why I can go spend all day out in the woods is--you guessed it--fueling up my body🥖🍳🥞🍎

I used to just grab a few things and wing it and I always ended up feeling 🫠☠️ I think it's pretty bad ass that eating more helps me be able to have these adventures. Food is good. Adventures are good 🫶🏽

Whether you have a race coming up or you need help just fueling your everyday runs--let me create a personalized run fueling plan so you know exactly what to eat/drink while you're out there and can focus on just fueling and having fun!

Ps you get an A+ for your fueling out there! Alarms set on the watch every 30 mins, a variety of options to keep it interesting, and being ok with eating more when you felt you needed it🥳

It's a day that ends in Y which means it's another day that your feed will be flooded with people who think they're bett...
13/10/2025

It's a day that ends in Y which means it's another day that your feed will be flooded with people who think they're better than you because they fuel with "whole foods"🙃🫶🏽

Added sugar in your fueling products is a GOOD thing. It means you can take in less volume and get more carbs.

Example👉🏼

🍏 A gogo squeeze applesauce pouch weighs 3.2oz contains 16g of carbs

🍏 A BPN go gel weighs 1.45oz and contains 24g of carbs

If I was trying to hit 45 grams of carbs/hr on a run, I could either have 3 applesauce pouches or 2 gels.

In my experience in helping runners fuel up---I can say with confidence that 99.9% of them would pick the gels. Otherwise you're going to be spending a lot of time eating and have more food bouncing around in you--and that never feels great

Let me be clear--applesauce is a perfectly fine fuel source. Whatever you want to fuel with and works for you--is awesome 🫶🏽 My job is to help runners fuel up in a way that works for them...and I've had some pretty interesting food requests in fueling plans and I can just about always make it work!

My job as a Registered Dietitian is to help you get to the starting line with a race day fueling plan that you feel confident about. I create these plans based on your preferences and specifics about your race. No cookie cutter plans here (although cookies can be included in your plan 😉). Comment PLAN for more info on getting a race day fueling plan for your next race🔥

08/10/2025

It's been a minute since I've tried some new fueling products! I don't like to mess around with too much new stuff before a race sooo I took a little break before Barkley Fall Classic

Big thanks to for sending me some to try!

I loooove tart cherries and chocolate so this one was a big hit for me on the taste factor!

I'm often not hungry right after a long run so this will be great to have on my drive home from the trail. Because it's a pouch, it's also incredibly easy to get down--which is super important when I'm not feeling hungry. Once I get home and shower, I always have a real meal too👌🏼

Nutritionally it hits some of the things I look for in a recovery product: nice hit of electrolytes with 320mg sodium, 20g carbs, 5g protein, and antioxidants to help with inflammation.

You can purchase it online on their website. Can't wait to try the other flavor: Boysenberry Beet!

Just FYI: I don't just say I like products because a company sends them to me🙌🏼 I don't have the time or energy to be fake 🤣 ya'll will know if I don't like something

EXCITING changes are happening around here 🥳When I started this business, I very vividly remember saying that if I could...
07/10/2025

EXCITING changes are happening around here 🥳

When I started this business, I very vividly remember saying that if I could just write race day fueling plans for runners, I would be content🫶🏽 I also wanted to dabble in a few different things to see what I liked and what runners needed.

My business and the services I have offered have evolved over time based on the needs of ya'll and also the season of life that I'm currently in.

Sooo I'm excited to announce that my focus will be on writing race day fueling plans for runners🥳

I'm also teaming up with some pretty badass run coaches 🔥 to offer this service all bundled up nicely with their run coaching. Stay tuned for a post that will be highlighting them!

This doesn't mean that my other services like group and individual coaching are going away! They just won't be the main attractions. Group coaching will also go back to being offered several times a year vs all year round

Dig In Membership, Fueled Up course and alllll 30+ masterclasses will always be available!

Check out the slides for details about my current services 😎 and the linktree in my bio has all the links to all the things🙌🏼 And as always--drop a comment or DM if you have questions about working together!

I know having someone tell you exactly what to eat seems like the easiest solution to all your nutrition problems. But i...
06/10/2025

I know having someone tell you exactly what to eat seems like the easiest solution to all your nutrition problems. But it usually isn't 🙃

I have worked a handful of runners that it did--but that was nowhere near the majority

The reason is: when you're following someone else's plan you tend to think with an all or nothing mindset

Example 👉🏼 If I don't eat this breakfast on my plan than I may as well just ditch the whole day and eat whatever I want ☠️

When you learn how to eat in a way that actually works with you and your preferences, schedule, training, etc...it won't feel as hard and you'll realize there's always wiggle room. Nobody is perfect and that's ok 👌🏼

Grab my Fueled Up Runner course if this is something you struggle with. I know I did when I first started running 🫠 I wish that I had the knowledge that's crammed into this course back then because it would have saved me years of trying to figure it out on my own (and going to school to get another degree😝) and I would have been a much stronger and healthier runner!

I'll show you how to eat the foods you actually like while still fueling up for you're training🥳

Comment COURSE if you want the link or just head on over to the bio to grab it.

29/09/2025

There is absolutely nothing wrong with gels. Heck I'll even slurp a few down every now and then and use them in races when I don't feel like chewing anything.

But on a regular basis when I'm training---candy is very much a staple in my rotation and here's why:

candy= carbs. Gels = carbs

Candy always tastes good. I have a 5% chance of liking the taste of a gel

Candy is cheap and can be found anywhere. Gels are not cheap and are usually found in specialty run stores

I get excited about eating candy. I dread taking a gel

This is not to say that everyone has to eat candy--you do you 🫶🏽 Just sharing some humor and some of the reasons I like it

19/09/2025

Let me lead you 🙌🏼🥳 to a land full of 🍊🍓🥭🥔🥨🥯🥖🧇🍔🌯🍚🍪

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