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- by Elle Penner, MPH, RD
How do I stop cycling bonking?
If you’re trying to stop cycling bonking, fueling strategically before and during your ride can be the difference between setting a new PR and crashing midway through. Here’s when and what you should eat to stop cycling bonking: 2-4 hours...
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- by Elle Penner, MPH, RD
What should you not eat while cycling?
Foods you should not eat while cycling include foods high in fiber, fat, protein, and caffeine, as well as foods that require significant chewing or might cause you to choke. High-fiber foods (like beans, broccoli, artichokes, raspberries, apples, and pears)...
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- by Elle Penner, MPH, RD
What should I not eat before cycling?
Foods you should not eat before cycling include foods high in fiber, fat, protein, and caffeine. High-fiber foods. Beans, broccoli, artichokes, raspberries, apples, and pears are some examples of high-fiber foods that move quickly through your GI tract. As such,...
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- by Elle Penner, MPH, RD
What are the 3 most important vitamins?
Although all vitamins are essential and serve unique and important functions in the body, many health experts would agree that the three most important vitamins are vitamin D, B12, and iron. These crucial nutrients are essential for good health, and...
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- by Elle Penner, MPH, RD
What should I eat while running a half marathon?
Because glucose is the body’s preferred source of energy when running, it's important to eat foods that are high in carbohydrates (and that are also easy to digest) while running a half marathon. Sports gels, chews and drinks, honey sticks, bananas,...
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- by Elle Penner, MPH, RD
What should female runners eat?
Curious what female runners should eat? Whether you’re a sprinter or a long-distance female runner, all runners should eat a wide variety of minimally processed, whole foods every day, with a special focus on complex carbohydrates, lean protein, healthy fats,...
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- by Elle Penner, MPH, RD
What should a runner's macros be?
The International Society for Sports Nutrition (ISSN) recommends the following for a runner’s macros [1]: 45-55% calories from carbohydrates for general training; >60% for endurance athlete training 15-20% calories from protein 20-30% calories from fat Carbohydrates typically make up the...
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- by Elle Penner, MPH, RD
Wondering what a runner should eat? Whether you’re a sprinter or a long-distance runner, all runners should eat a wide variety of minimally processed, whole foods with a special focus on complex carbohydrates, lean protein, healthy fats, iron, and electrolyte-rich...
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- by Elle Penner, MPH, RD
What should a runner eat in a day?
Wondering what a runner should eat in a day? Whether you’re a sprinter or a long-distance runner, all runners should eat a wide variety of minimally processed, whole foods every day, with a special focus on complex carbohydrates, lean protein,...