Forerunner Nutrition

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Basil Samara
🏋🏼‍♂️Helping CrossFitters Fuel for Fat Loss & PRs
🔥Tips to Build Muscle & Drop Body Fat
🚀500+ Lives Transformed
📊FREE Custom Macro Calculator⬇️
https://coaching.forerunnernutrition.com/custom_macros

If you’re serious about accomplishing your goals, why wait?As we head into the last 2 months of the year, most people st...
11/06/2025

If you’re serious about accomplishing your goals, why wait?

As we head into the last 2 months of the year, most people start thinking,
“I’ll just start fresh in January.”

But here’s the truth — you don’t need a new year.
You need a new decision.

There are 55 days left in 2025 —
that’s 165 opportunities to fuel your goals, not fall off track.

We can working together and I’ll help you navigate the holidays, so you can eat, gain muscle and strength,
and still lose body fat — without waiting for January.

Your momentum starts now. Let’s get to work.

💬 Comment READY if you want to avoid that holiday fluff.

A haunted house but it’s... 🎃👻Swipe through and comment which one you relate to! Don’t see it? Comment it below. 👇🏼
11/01/2025

A haunted house but it’s... 🎃👻
Swipe through and comment which one you relate to! Don’t see it? Comment it below. 👇🏼

This one is for the ladies! 🫡
10/29/2025

This one is for the ladies! 🫡

10/28/2025

Be honest, can you eat Intuitively during a fat loss or muscle building phase? Let me know your thoughts in the comments 👇🏼

5 Reasons why intuitive eating won’t work

1️⃣ Your hunger cues are broken
Years of dieting or under-fueling have thrown them off. You’re not hungry when you need fuel — and starving when you’re trying to recover.
2️⃣ You under-estimate portions — by a lot
Most people eat hundreds of calories less or more than they think. “A scoop” of peanut butter is not a unit of measurement 😅
3️⃣ You miss your protein target every day
You can’t “guess” your way to 130-150 grams of protein. Without it, you’ll lose muscle instead of fat.
4️⃣ You train hard, but your intake never matches your output
You eat the same on rest days and training days — so you’re under-fueling when you need it most and overeating when you don’t.
5️⃣ You have no structure
When you constantly fluctuate calories, your body doesn’t know what to expect. Tracking for a season teaches your metabolism consistency again.

Tired of conflicting nutrition information? Follow .nutrition, I do videos like this weekly to break down nutrition simply for you.

10/27/2025

Happy Monday, athletes 👋
Balance is still part of the plan.

What is carb loading? 🤔 Before I go full science mode, here’s the simple version 👇🏼1-2 days before your comp, you’ll wan...
10/25/2025

What is carb loading? 🤔

Before I go full science mode, here’s the simple version 👇🏼

1-2 days before your comp, you’ll want to bump up your carbs — think pasta, rice, granola, fruit.
Aim for roughly 6–8g carbs per kg of body weight.

Skip high-fiber veggies and fatty foods (they’ll just sit in your stomach).
Hydrate well, and don’t freak when the scale jumps — carbs pull in water, not fat.

If you’ve never carb-loaded before, go light. Your gut will thank you later.

Have you tried carb loading before?

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