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- by Natalie Rizzo, MS, RD
Eggs are good for runners, as they can serve as a healthy protein source. One large egg contains 6 g of high quality protein, and is also a rich source of leucine (an essential amino acid that is used in...
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- by Natalie Rizzo, MS, RD
Are boiled eggs good before a run?
Boiled eggs can be good to eat before a run, as they are easy to digest and rich in protein. Studies have found that consuming 20-30 g of protein before exercise can increase muscle protein synthesis, which may last for...
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- by Natalie Rizzo, MS, RD
Why do runners need magnesium?
Runners need magnesium because it is an important electrolyte that plays a role in cellular metabolism, protein synthesis, energy metabolism, muscle contraction, oxygen uptake, electrolyte balance, and hydration. A recent study found that marathon runners who consumed adequate amounts of...
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- by Natalie Rizzo, MS, RD
How do you fuel your body for cycling?
Carbohydrates are the preferred fuel sources for working muscles before, during, and after a ride. The longer and harder you cycle, the more carbohydrates you need. The timing of your pre-ride meals determines the composition. Here are some guidelines to...
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- by Natalie Rizzo, MS, RD
What supplements to take for running?
There are a wide variety of supplements that have been shown to be beneficial for runners, including magnesium, tart cherry juice, turmeric, caffeine, creatine, sodium bicarbonate, beta-alanine, and nitrates (from beets). Here’s what science has to say about how these...
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- by Natalie Rizzo, MS, RD
What supplements should female runners take?
Female runners may benefit from iron or calcium supplements, if their levels are low. Iron requirements for all female athletes may be up to 70% higher than the estimated average, due to blood losses from menstruation, hemolysis (foot strike and...
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- by Natalie Rizzo, MS, RD
What is the best recovery supplement for runners?
The best recovery supplements for runners include: Creatine. Creatine is a compound formed of amino acids (such as L-arginine, glycine, and L-methionine), naturally found in muscle cells. It supplies energy to your muscles to aid with growth, strength and performance,...
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- by Natalie Rizzo, MS, RD
What can I take before running for energy?
Before a run, choose easily digestible carbohydrate-rich foods for energy. If you’re fueling within 60 minutes before a run, avoid foods with fiber, protein, or fat, since these require more time for your body to digest and may cause GI...
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- by Natalie Rizzo, MS, RD
Should you drink coffee before running?
Studies show that drinking caffeine before running may result in improved performance, speed, power, and endurance capacity [1]. Caffeine (a central nervous system stimulant that blocks adenosine) is naturally found in coffee, tea, and chocolate. The recommended dose is 3-9 mg...