There’s Lots Of Fueling Options Out There. Here’s What You Should Know.
Our nutrition expert takes us on a tour of fueling options available at most running specialty stores, and how runners can shop smarter to fuel their races and long runs.
Author
Kylee Van Horn RDN
Kylee’s mission is to separate facts from fads in the endurance nutrition space and works to provide easy nutrition solutions to help improve health and performance. Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, cyclists, and skiers to learn not only the ‘why’ but the ‘how’ behind fueling for performance. Her work has appeared in Trail Runner and Women’s Running Magazines.
My Stories
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Many runners are swapping out heady IPA’s post-run for an ice-cold non-alcoholic beer. Here’s why this switch can benefit your running.
Ask the Sports RD: What Should I Eat When I’m Injured?
Check out Kylee Van Horn RDN's author page.
Recipes to Rock Your Recovery This Winter
Use these hearty meals to recover after chilly runs and workouts this winter.
How to Disrupt Diet Talk this Holiday Season
This time of year can see increased stress around food-related anxiety. These expert nutritionists have tips on how to effectively navigate unsettling holiday dinner table diet talk.
Five Major Signs That Your Nutrition Plan Isn’t Working for You
Mood swings? Fatigue? Hungry all the time? Here’s how to know if you need to switch things up with your food decisions.
Essential Fuel For Summer Adventures
Summer is here. Expert tips on how to fuel your next long adventure run.
Ask The RDN: How To Not Screw Up Your Pre-Race Breakfast
Your GI system is unique to you, and it can be upset by many things. But carefully calibrating your pre-race breakfast can prevent mishaps.
5 Running Nutrition Myths To Bust Right Now
It can be tough to know what nutrition advice you should follow and what you should disregard. Here are five nutrition myths we want to bust.
Protein Bars: The Good, the Bad, and the Ugly
This convenience food can deliver more than just protein. Here's what to look for in your pre- and post-run bars.
The 3 Keys To Race Day Fueling
GI distress is a leading cause of DNF’s in trail races. Here’s how to dial in your race-day fuel routine to maximize success.
Should Vegan Runners Take Vitamin B12?
Vitamin B12 can be a challenge to get enough of, especially if you're over 50, have digestive issues, or follow a vegan diet.
Fuel for Performance and Planet
Practical nutrition solutions for environmentally conscious runners.
A New Take on “Carb Loading”
We’ve all heard of carb loading. But how do you do it, and does it really work?
There’s No Space For “Guilt” In Endurance Fueling
There’s an implicit message floating around endurance sports that equates processed food with “guilt.” Here’s why we think that's bogus.
The Staples Every Runner Needs In Their Pantry
Keeping a good mix of carbs, proteins and fats on-hand and accessible will help make healthy nutrition a little easier.
In Search Of The Work-Food Balance
Making healthy and nourishing food choices is hard when you have a busy schedule. Try these five tips to make things easier.
Ask The RDN: Should I Eat Within 30 Minutes Of Running?
We've all heard about that 30-minute window when we're "supposed" to eat after a run. But how important is that time frame really?
Four Easy Snacks To Keep You Satisfied And Fueled
Here at Trail Runner, we love snacks. Here are four flavor-packed recipes to make sure the midafternoon crash won't stand a chance.
How to Choose the Best Fuel for Long Runs and Races
A step-by-step guide to keep in mind when picking the right fuel for your next adventure.
Oats are the Unsung Hero of An Athlete’s Diet
Use this build-your-own-bowl guide to create your go-to meal before big races and workouts.
The 3 Best Ways for Vegan Runners to Maximize Recovery
Check out Kylee Van Horn RDN's author page.
Using Whole Foods To Fuel An Ultra
Big runs require big foods. Here's how to incorporate more whole foods into your long runs and races.
Carb Up To Crush Your Runs
There's a lot of confusing carb information out there. Thankfully, our RDN is here to clear things up.
Top Recovery Nutrition Mistakes Runners Make
Tips for nailing recovery nutrition
Sore Muscles? It Might Be Your Diet
Sore or heavy legs after a long run or workout? You might want to dial in your nutrition.
What’s Causing Your Stomach Problems On Runs?
Stomach slowing you down? Here are common causes of GI distress, and tips for keeping your gut on track for trail runs.
The Trail Runner’s Pantry
Stock your pantry with these essential goods for trail runners.
3 Tips To Nail Your Long Run Fuel
Check out Kylee Van Horn RDN's author page.
DIY Whole-Food Fuel: Peanut Butter Sweet Potato
Skip the sticky gels, and make your own whole-food fuel!
Fuel Your Next Long Run With This Maple Apple Cinnamon Whole Food Blend
Replace gels with this recipe for real food maple apple cinnamon whole food blend.
Are You Eating Enough After Your Run?
Check out Kylee Van Horn RDN's author page.
Make Your Own Banana Sweet Potato Real Food Fuel
Tired of overly sweet gels? Try making this real-food endurance fuel instead!
Should Women Fuel Differently Than Men?
Emerging research suggests that biology plays an important role in nutrient timing and intake. Here’s how female runners can use that science for performance breakthroughs.
Forget Gels. Make Your Own Banana Date Food Blend
Check out Kylee Van Horn RDN's author page.
Signs You Might Want To Up Your Protein
How much protein do you really need? A registered dietitian and competitive trail runner weighs in.
The Surprising Links Between Diet And Recovery
Check out Kylee Van Horn RDN's author page.
How Much Electrolyte Do You Really Need?
Check out Kylee Van Horn RDN's author page.
What’s The Deal With Antioxidants?
We hear about antioxidants all the time. But what are they, and how important are they really for runners? Here's a crash course.
Are You Making One of These 3 Nutrition Mistakes?
The most common mistakes runners make and how to fix them.
Ask The RDN: Tips To Reduce Food Waste
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Food Sensitivity Tests For Athletes
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Should Runners Supplement With Collagen?
Check out Kylee Van Horn RDN's author page.
Stop Making These Nutrition Mistakes
Nutrition shouldn't be rocket science. Here's where most runners go wrong.
Ask The RDN: Rest Day Nutrition
Check out Kylee Van Horn RDN's author page.
The Best Protein Powders For Runners
There are so many options on the market when it comes to protein powders. Here's your complete guide to all the varieties out there.
Ask The RDN: Why You Should Fuel Even If You’re Not Hungry
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Food For Recovery
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Should I Track My Macros?
Check out Kylee Van Horn RDN's author page.
Running Nutrition Myths, Busted
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Food Cravings
Check out Kylee Van Horn RDN's author page.
Meal Planning For Athletes
Check out Kylee Van Horn RDN's author page.
Ask The Sports RD: Caffeine And Performance
Check out Kylee Van Horn RDN's author page.
Don’t Screw Up Your Pre-Race Breakfast
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Fatigue And Diet
Check out Kylee Van Horn RDN's author page.
Hacks To Keep Your GI Tract On Track
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Should I Eat Within 30 Minutes After My Run?
Check out Kylee Van Horn RDN's author page.
Ask The RDN: Should I Fuel with a Protein Shake Post-Run?
Check out Kylee Van Horn RDN's author page.
How Can Vegans Get Enough Iron?
Check out Kylee Van Horn RDN's author page.
The Ketogenic Quandary
Should athletes go against the grain?