Nutrition

Spoiler alert: Research shows fasting might not be the answer for female athletes looking to maintain good metabolic and cardiovascular health

More and more runners are asking questions about the green stuff to help with everything from post-workout soreness to sleep (and even a little fun). Here’s everything you need to know about cannabis use while training and racing.

A new study suggests that potato protein could be just as effective as dairy proteins to kick-start the recovery process—but there’s a catch.

More and more people are measuring heart-rate variability using fitness trackers—and seeing their HRV numbers plummet after a few drinks the night before. Here's why.

You don’t need a recovery shake after every run, but reaching for one after key workouts and longer efforts can help speed recovery. 

The dietitian and marathoner knows that when runners integrate their culture into their nutrition, they are more satisfied with their training.

Dr. Kim Schwabenbauer breaks down a new study on the turbo-charging properties of caffeine for race day performance.

Sometimes, the beer discussion begins on the trail. But how does your favorite fermented brew actually stack up as a recovery beverage?

We all love a good sparkling water after a hot run. But are your favorite bubbly beverages hurting your bones?

Elite runners share the rules they stick to when it comes to fueling up before a race...including lessons learned the hard way.

Fueling for maximum trail running performance doesn't just include your mid-run snacks. Here's how to always fuel with purpose.

Up next on "Ask The Dietician:" how should runners calculate their protein to maximize recovery and avoid gut issues?

A new study following ultrarunners attempted to answer an age old question: What causes GI problems in races? Here's the science.

Our bodies sometimes need help absorbing the nutrients in your food. These food pairings will help maximize nutritional benefit.

You might think you get adequate Vitamin D from the sun. But you may not, and deficiency of the nutrient can contribute to stress injuries.

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.

A new breed of trackers aims to help you optimize performance through diet.

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.

You plan every element of your pre- and mid-race fueling meticulously. But what about how to eat after you've crossed the finish line?

Look, we can't live without caffeine either, but make the most of your food choices and you won't need that 3 pm latte ever again.

This convenience food can deliver more than just protein. Here's what to look for in your pre- and post-run bars.

We know we lose a lot of sweat when we run, especially the extreme distances of ultramarathons. So how should you strategize salt replacement?

When electrolyte levels drop too low, performance can suffer. Avoid that dip by dialing in your nutrient intake.

Your unexplained fatigue may be due to calorie deficiency, with serious implications for your health and performance.

Especially if you're looking to boost your meat-free sources of protein, these 8 options will help you get more of the key nutrient.

Disordered eating is insidious in the running community. We want to talk about it openly to support healthy habits (and consistent running).

Eating right looks different for athletes, and following vague nutrition maxims can have a surprisingly negative impact

These five options will help you incorporate adequate protein into your diet to fuel your athletic goals and save some cash.

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.

When I spent a month in Italy, I expected to find great food. What I didn't expect was for that food to be great running fuel, too.

Vitamin B12 can be a challenge to get enough of, especially if you're over 50, have digestive issues, or follow a vegan diet.

Practical nutrition solutions for environmentally conscious runners.

By planning the timing and amount of the fiber you eat, you can avoid discomfort and potential on-the-run mishaps.

We’ve all heard of carb loading. But how do you do it, and does it really work?

There’s an implicit message floating around endurance sports that equates processed food with “guilt.” Here’s why we think that's bogus. 

It's the ideal recovery drink (no, really).

Keeping a good mix of carbs, proteins and fats on-hand and accessible will help make healthy nutrition a little easier.

These seven foods make a great addition to a balanced diet, sneaking in extra helpings of important nutrients.

Even if you aren’t slicing meat away from your diet, these plant-based proteins are great whole-food sources for supporting your athletic endeavors.

Making healthy and nourishing food choices is hard when you have a busy schedule. Try these five tips to make things easier.

When he’s not putting together recipes for the world’s best endurance athletes, Chef Biju Thomas likes to keep things simple. Here’s his favorite mid-week recipe when you want fast, healthy flavor.

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?

Here at Trail Runner, we love snacks. Here are four flavor-packed recipes to make sure the midafternoon crash won't stand a chance.

It’s important to tweak your nutrition to keep your training in full gear as temperatures plunge. Here's how to fuel in cold-weather conditions.

A step-by-step guide to keep in mind when picking the right fuel for your next adventure.

Use this build-your-own-bowl guide to create your go-to meal before big races and workouts.

Yes, we can overcome serious food and body issues, but it takes work.

For years there’s been a dearth of scientific research on what female bodies need for optimal performance. Here’s what we now know about how women runners should fuel their bodies differently from men.

Loading up on carbs and fat is proven to work, but only for certain races and with its own side effects. Here's the science on what actually works.

Check out Kylee Van Horn RDN's author page.

Big runs require big foods. Here's how to incorporate more whole foods into your long runs and races.

A nutritionist looks at five superfood powders meant to best supercharge your food and take your nutrition and fitness gains to the next level.

There's a lot of confusing carb information out there. Thankfully, our RDN is here to clear things up.

And how it is sabotaging your training.

Tips for nailing recovery nutrition

Carbohydrates are a key part of ensuring you're performing your best.

Sore or heavy legs after a long run or workout? You might want to dial in your nutrition.

Stomach slowing you down? Here are common causes of GI distress, and tips for keeping your gut on track for trail runs.

Eat (and drink) these items to up your carbohydrate intake and reap their endurance performance benefits.

Screw sticky-sweet goos and gels. Here are four whole-food options for your run.

Stock your pantry with these essential goods for trail runners.

Check out Kylee Van Horn RDN's author page.

The world's most widely used drug boasts some powerful beneficial for runners.

Looking to take your nutrition to the next level? Get the low-down on all things fueling from our resident sports nutritionist.

A new study out of the University of Montana finds that carbohydrates from just about anywhere do a good job of muscle glycogen recovery, as long as the numbers add up.

Yes, nutrition advice is often confusing, ambiguous, and hotly debated. But despite all the noise out there, these nuggets are indisputable—and often transformative.

Healthy eating has two components: healthy food and a healthy relationship with food. You need both to thrive.

It’s bad enough sweating it out in scorching heat. Then comes stomach pain or irritated bowels.

Skip the sticky gels, and make your own whole-food fuel!

Feeling sluggish? Or like you're losing strength? It could be that you're low on this critical macronutrient.

Sometimes the sun won't cut it. This key nutrient plays a role in your muscles, mood, and energy levels—meaning a deficiency can impact your health in a number of ways.

Replace gels with this recipe for real food maple apple cinnamon whole food blend.

Check out Kylee Van Horn RDN's author page.

Check out Zoë Rom's author page.

Intuitive eating has been found to be associated with a plethora of positive health benefits. Here's how to combine mind-based knowledge and body-based knowledge to make it work for you as a runner.

When it comes to fueling brag-worthy runs, sometimes natural selection works in your favor. Here are real-food options shown to assist top-notch performances as well as sports energy products.

All food serves a purpose, even if some are more nutrient-dense than others.

Tired of overly sweet gels? Try making this real-food endurance fuel instead!

This nighttime powder can help ease you into dreamland and better next-day workouts

How visceral sensitivity can be an underappreciated cause of runners’ gut issues.