https://docs.google.com/forms/d/1xA0NLM8Ajd41fXlGl4o7Ptr-LcIdAT80sfs4LV49O_w/edit

Vegantrailrunner, Flagstaff, AZ (2025)

11/13/2021

I just had a realization.

So much of what I share with you guys is about what you’re doing wrong…what you need to change….where you’re failing with your nutrition.

So I just wanted to say…YOU ARE AMAZING!

Nutrition is hard. It’s confusing. It takes patience and time to make changes in your diet and fueling.

Anyways, I see you, and realize that most of you are doing the best you can and you should be proud of that!

Keep up the good work! 🌱💪🏼

11/11/2021

We passed up a camp/bike trip to Moab this weekend so here’s a pic of me biking in the desert to soothe myself.😢

Instead, I’m staying and working on my graduate research project which is an analysis of the day to day dietary quality of ultra marathon runners!

I’m excited to share what we’ve learned when we analyze all of the results of the study, but in the meantime…here’s the biggest takeaway from looking at the data so far:

So many ultra runners aren’t eating enough for the amount of calories they are burning in training. Like I’m talking BIG deficits.

This is fine for a bit because the body is highly adaptable. But at a certain point, the body starts to become catabolic (essentially breaking down tissue for energy). This can lead to injury, compromised immunity and plateaued performance.

If you feel like you need help eating more, let me know, maybe coaching can help!

11/09/2021

THE ATHLETE NUTRITION CHECKLIST (see how you do! ✏️)

✅are you eating enough?

✅are you fueling with carbohydrate?

✅are you eating enough fat and protein? (Especially epa/dha omega 3’s)

✅is your vitamin and mineral intake optimal? (Particularly iron, calcium, vitamin d, b12)

✅are you timing your meals, snacks, and fueling correctly?

✅do you eat mostly whole foods, while generally avoiding processed junk food, processed meat, and foods high in saturated fat/cholesterol?

✅is your relationship with food and body in a balanced, healthy place?

✅are you adequately hydrating?

🌱 💪🏼 These are the principles that I help my athletes learn to embrace as they are striving to improve their performance and health.

Making any nutrition change is not easy! It takes motivation, discipline, and the right set of tools and support.

What nutrition change have you made that you’re proud of?

11/08/2021

This last week, I was doing some research for a class about functional foods for type 2 diabetes and did a deep dive into amla berries.

In a non-diabetic person, glucose (aka blood sugar) is taken into cells where it can be used for energy. Insulin is a hormone that helps get glucose into the cells.

In someone with type 2 diabetes, the insulin can’t do its job (often because there is too much fat inside muscle cells), and the person becomes “insulin resistant”.

This in turn can lead to a buildup of blood sugars in the bloodstream which can cause acute symptoms like nausea, but can also lead to long term complications like neuropathy, blindness, kidney failure, and even heart failure.

Medications are often given to people with diabetes to help lower their blood sugar levels.

ENTER AMLA BERRIES. Also known as Indian gooseberries, amla can drastically lower blood sugar.

Researchers have even shown it to be as effective (or even MORE effective) as one of the leading blood sugar medications.

Amla can be eaten whole, as a tea, or in powder form in a smoothie.

Dose recommendations usually fall around 1t to 1T per day. Consult with your doctor before starting to supplement with amla, especially if you are already taking blood sugar meds or insulin.

DOI: 10.3109/09637486.2011.560565

11/08/2021

There’s soy milk in this smoothie and instead of growing man b***s it’s just helping with muscle protein synthesis!

🤗Whaaaa?!!! Who would have thought?!

I probably sound like a broken record but here are two common beliefs about soy that are false:

❌Falsehood #1: soy is estrogen if and therefore wreaks havoc on your hormones.

✅in reality, the phytoestrogens in soy and other legumes behave differently than the estrogen that our bodies make. Phytoestrogens act as something known as “selective estrogen receptor modulators”. What this means is that depending on the type of tissue, phytoestrogens have either ANTI-ESTROGENIC effects, or PRO-ESTROGENIC effects.

For example, soy can help reduce estrogen-fed cancers (anti-estrogenic), but aid in proper bone growth and maintenance (pro-estrogenic).

In general though, going with more WHOLE soy products (isolated soy protein is a little more processed, and may not have the same protective benefits) is gonna be the best, as well as shooting for organic if possible.

❌falsehood #2: soy is inferior to plant protein for muscle recovery and growth.

✅the consensus in the literature is that as long as an athlete is consuming enough protein overall (20-30g post workout), and that if the protein has an adequate amount of Leucine ( ~1.8g) muscle protein synthesis will be optimized regardless of the source of protein. Soy products can meet both of those requirements!

In other words, bring on the tofu, tempeh, soy milk, and edamame!

11/05/2021

Does what you KNOW about nutrition actually translate to HOW YOU EAT?

That’s the question that these researchers asked.

🤓 WHAT YOU NEED TO KNOW ABOUT THIS SYSTEMATIC REVIEW:

- data from over 3000 participants, 34 sports, and 9 countries
- data showed a positive (albeit weak) association between nutrition knowledge and dietary intake.
- many athletes did not “pass” the nutrition knowledge tests (which included topics like weight management, macro/micronutrients, sports nutrition, supplements, & alcohol)
- many athletes did not meet minimum nutrition recommendations

🏃🏻🚵‍♀️🧗🏽‍♂️⛷🏊🏻WHAT THIS MEANS FOR YOU:

- a lot of you probably don’t have the right nutrition knowledge in the first place. This could just be a lack of education, but it’s also confounded by the bombardment of marketing and pseudo science claims being thrown around.
- just because you have nutrition knowledge, doesn’t mean you apply it. I mean, we all do this to a certain extent, and that’s ok (probably even good for our mental health). But when you consistently don’t apply basic and critical principles like eating enough, fueling with carbs, and proper recovery nutrition, that’s a problem.
- bottom line: get educated (from reliable sources). Then, find out what is making it difficult for you to APPLY that education. Is it a lack of accountability? Time? A financial strain? Commitment? Are you unconvinced nutrition will make a real difference in your performance?

Overcoming those barriers will help get you closer to where you want to be as an athlete.

Comment with what makes it difficult for YOU to fuel correctly, so I can make posts that address those issues!

11/04/2021

As some of you probably know, I coach outdoor athletes from all around the world and help them feel confident in their everyday eating and fueling.

I want to help you know when, how much, and what to eat so you can stop suffering and start performing.

If you feel like it’s time for you to finally get a grip on your nutrition, I have 3 spots left in my 3 month one on one coaching program. Maybe one of those spots can be yours!

Drop your sport emoji 🏃🏻🚵‍♀️⛷🧗🏽‍♂️🏊🏻in the comments if you’re interested, and I’ll DM you more info!

11/03/2021

Gu’s, sports drinks, and protein powders are great, but guess what?!….your performance, health, and how you feel day to day is closely tied to your everyday nutrition.

What you eat for breakfast, lunches, dinners and snacks really does matter.

Try to focus on mostly whole foods, especially plants: whole grains, veggies, fruit, legumes, nuts and seeds.

Try to keep processed foods to a minimum, but don’t be scared to use sports nutrition products in training.

There are SO MANY nutrient dense, satiating, and delicious meals out there to support your health and training, it’s just a matter of organizing yourself so you are consistently eating those types of meals.

Need help with meal planning?

I help athletes just like you figure out WHEN they are going to eat and WHAT they are going to eat to get stronger and faster. Go to the link in my bio and we can set up a call to see if coaching is right for you.
⬇️⬇️⬇️sports.nutritionist

11/03/2021

There, I said it. 😤😬

But really, unless your running (cycling, skiing, climbing, etc.) coach has had specific nutrition training and education, they are most likely going off of their own or other subjective info to inform the nutrition advice they are giving to you.

That’s not what you want. You want info that is based off of relevant science. You want info that comes from someone who not only understands what it’s like to be an endurance athlete, but is trained and educated in sports nutrition!

It is so sad how many pro athletes I see out there who are falling short of their potential, because they aren’t focusing specifically on their fueling with the help of a nutrition professional!

Sure, your coach might have some good ideas, and even understand the importance of nutrition…but nutrition is a whole lot more than “sure is hot out, gotta make sure you’re getting your electrokytes” or “eat some protein after this workout”.

And sometimes, coaches can give harmful nutrition information that can lead to body dysmorphia (we’ve seen that in the news lately, haven’t we”, underfueling, or simply poor overall health.

Anyways, all you runners out there with running coaches…your coach is probably REALLY good at being a running coach. Be careful with who you’re getting your nutrition and fueling advice from!

11/01/2021

Let me introduce myself for those who might be new here!

👋🏻 Hi, I’m Vic. I’m a nutrition coach for outdoor athletes including runners, cyclists, triathletes, skiers, and mountaineers.

🚵‍♀️🧗🏽‍♂️🏊🏻⛷🏃🏻I’ve been an outdoor endurance athlete for about half of my life, and became interested in performance nutrition in high school. Fast forward about 15 years and now I help athletes all over the world know how to fuel better, and get the performance they want.

Nutrition is hard. It’s confusing. One thing that works for another athlete, might not work for you.

That’s why I do very personalized one-on-one coaching. In my program i help my athletes find the right foods and fueling strategies for THEM!

This includes helping them know what, when, and how much to eat throughout the day and how to eat during workouts and events.

Want to know more? Let’s set up a little zoom chat and I can answer all your questions about my coaching program and we can make sure you’ll be a good fit! Link in bio to set it up!

10/28/2021

I coach outdoor athletes who are READY to change the way they eat and fuel.

Behavior changes are never easy. It just doesn’t work that way…but it’s way easier when you know HOW to make those changes. And even easier when you have the support and accountability to go through that process.

The athletes in my one on one coaching program walk away with the confidence that the way they are eating in their everyday life and during workouts and events, is the right way for them to eat, to achieve their goals.

Schedule a free consultation call with me by hitting the link in my bio!

10/27/2021

I’m stoked to be working with ._ !!

He has some exciting races coming up and wanted to make sure that his fueling and nutrition are dialed.

Chris pretty much is all in on ultra and trail running, and realized that he won’t ever reach his ultimate potential without dedicating time and resources to his fueling.

I’m so so excited to work with such a motivated athlete and can’t wait to see what this guy can accomplish!

…. 🌱 💪🏼

If you want to step up your game like Chris, go to my bio and let’s set up a free consultation call!

Vegantrailrunner

11/13/2021

11/11/2021

11/09/2021

11/08/2021

11/08/2021

11/05/2021

11/04/2021

11/03/2021

11/03/2021

11/01/2021

10/28/2021

10/27/2021

Address

Website

Alerts

Shortcuts

Share

Category