All posts in Nutrition

Nutrition plays a powerful role in how a runner performs, recovers, and improves. Strategic eating habits before and after runs can be the difference between a strong finish and a sluggish effort. Timing, choice of macronutrients, and personal digestive tolerance all shape the outcome. Pre-run meals fuel energy levels, while post-run meals help repair and…

IntroductionWhether you’re a casual jogger, a competitive racer, or training for a long-distance marathon, what you eat has a huge impact on your running performance and overall health. A runner’s diet isn’t about strict meal plans or expensive supplements – it’s about fueling your body with the right balance of nutrients at the right times.…

In sports, the saying “Train hard, win easy” is often heard. But behind every sprint, lift, swim, and goal scored, there’s a quieter yet equally vital factor—nutrition. Advertisement ]]> Welcome to Fueling Performance, a new series under Culinary Canvas, dedicated to exploring the specific nutritional needs of different athletes. Whether you’re a marathon runner, a…

Before we tackle what you should (and shouldn’t) be eating before, during, and after a run, it’s worthwhile exploring what happens to your body when you run. So, let’s start there. Physiological changes that occur during a runWhen you’re out on a run several physiological changes take place including:Optimal nutrition can help lessen these effects,…

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The Sports Nutrition Care Manual® (SNCM®) features research-based sports nutrition information written by registered dietitian nutritionists who are experts in sports nutrition. Most authors are Board Certified as Specialists in Sports Dietetics (CSSD). All content is peer-reviewed by nutrition experts. This online resource includes information on a variety of sports-related topics, including vegetarian athletes, youth athletes,…

Sports nutrition is a planned strategy for athletes to optimize their athletic performance and boost recovery. Not only does it introduce the concept of well-balanced intake of carbs, fats, protein, vitamins, minerals and fluid intake but also the timing of the food to meet the demands of the sports. Sports nutrition works synergistically with other…

When you’re an athlete racking up miles and muscle, your body needs extra fuel to keep up with the amount of exercise you’re doing and help speed up recovery. That’s what makes sports nutrition so important — it offers you a path to making sure you’re getting all the nutrients you need, even as you…

Sources: Bernasconi AA, et al. Effect of Omega-3 Dosage on Cardiovascular Outcomes: An Updated Meta-Analysis and Meta-Regression of Interventional Trials. Mayo Clin Proc. 2021 Feb;96(2):304-313. https://pubmed.ncbi.nlm.nih.gov/32951855/ Dighriri IM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9. https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/ Fernández-Lázaro D, et al. Omega-3 Fatty Acid Supplementation…

The Best Foods to Eat Before a Workout, According to Experts { if (curr.event == ‘unifiedPageview’) { acc.scrolledDocOrdinal = acc.scrolledDocOrdinal ? acc.scrolledDocOrdinal + 1 : 1; acc.scrolledPage = acc.scrolledPage ? acc.scrolledPage + ” | ” + (curr.documentId).toString() : (curr.documentId).toString(); } return acc; }, {}); } scrolledPage = scrolledPageData.scrolledPage ? scrolledPageData.scrolledPage + ‘ | ‘ +…

Written by: Marwah Saeed, BSc (Hons), MBBSUpdated: May 23rd, 2023Sports nutrition and nutritional strategies have evolved over the years and often follow a “one size fits all” kind of approach. However, research suggests that a tailored approach to individual athlete’s needs, and specific sports is more optimal. Let’s get into it! Why is Nutrition Important in…

There’s a saying that “you can’t outrun a bad diet.” If you’re exercising regularly, you want to ensure you’re fueling yourself well to maximize your performance. But there’s plenty of conflicting advice about the best way to do that, and even more fads and trends that make it difficult to know what to eat and…

Whether you’re a weekend warrior or elite athlete, what you put into your body significantly impacts your performance and recovery. This article explores the latest research on sports nutrition and supplementation, helping you make informed choices that support your athletic goals. You’ll discover evidence-based strategies for pre-workout fuel, recovery nutrition and how to navigate the…