High-Protein Plant-Based Tropical Smoothie Bowl
As a plant-based dietitian, this is one of the breakfasts I make on repeat during the summer, especially after a long hot run. It’s thick, creamy and naturally sweet from frozen mango and banana, so there’s no need for added sugar. With just four...
Iron Deficiency in Runners: The Symptoms I Ignored for Years (And What Every Plant-Based Athlete Should Know)
I still remember sitting on the couch at night, chewing ice. Not a few cubes here and there. Entire bowls of ice. At the time, I was in my late 20s. I was eating a plant-based diet, exercising regularly, getting into running, and doing everything I thought I was...
Chocolate Cherry Chia Pudding: The Perfect Plant-Based Recovery Snack
After a tough workout, your body needs more than just a quick bite. It needs the right combination of nutrients to replenish energy stores, support muscle repair, and help you feel ready for your next training session. This Chocolate Cherry Chia Pudding is a delicious...
How to Fuel a Marathon: Carbs, Gels, and the Secret to Avoiding the Wall
If you’ve ever hit the wall during a long run, you know how brutal it feels. It happened to me during my first marathon, and running the last 10k was beyond brutal. Your legs are heavy, your energy crashes, and suddenly the miles ahead feel impossible. Most runners...
Creatine for Women: Do Plant-Based Female Athletes Actually Need It?
Creatine is trending, but most of the research doesn’t apply to women, especially those eating a plant-based diet. Here’s what it actually does, what the research says, and whether you really need it for performance, recovery, or muscle support. Creatine is...
The Fueling Framework for Runners: The Simple System That Makes Fueling Second Nature
Most runners think they need more nutrition tips. “Tell me what to eat.” “Build me the perfect meal plan.” They search for the best energy gels, the right electrolyte drink, or the perfect recovery shake. But after working with runners and endurance athletes for...
Electrolytes for Runners: How Much Sodium You Actually Need for Hydration and Performance
Many runners spend a lot of time thinking about pace, mileage, and workouts. But one area that often gets overlooked is hydration—and more specifically, electrolytes. Water is essential for performance, but long-distance runners also need to pay attention to...
Are You Underfueling Your Workout?
Find out if your fueling actually matches your training and what to change so you can run with more energy, consistency, and confidence. If you’re training regularly but still feel flat, tired, or inconsistent during workouts, it might not be your fitness holding you...
The Biggest Myths About Runner’s Nutrition (and What to Do Instead)
When it comes to runners’ nutrition, there’s no shortage of confusing, outdated, or flat-out incorrect advice circulating online or within your running group. If you’ve ever wondered why your stomach rebels mid-run, how many gels you really need, or whether you...