Amy Stephens

MS, RDN, CSSD, CDCES

Licensed dietitian

specializing in sports nutrition

and eating disorders

Marathon training

Nutrition for a Half Marathon: Fueling for Performance

by

Nutrition for a Half Marathon: Fueling for Performance

  • By Amy Stephens RDN CSSD

Whether it’s your first half marathon or your 10th: Whether you’re aiming for a PR or running for fun, proper nutrition is key to sustaining energy, optimizing performance, and ensuring good recovery. This guide covers everything you need to know about fueling before, during, and after your race, along with common mistakes to avoid. While general guidelines can help all runners, fueling is individual, and what works for one person might not work for you. It’s important to experiment to see what feels best for you.

 

Most race plans start about 12 weeks out, allowing time for your body to adapt to increased mileage. Use your training period to practice fueling strategies and determine what works best for you.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

Fueling for Long Runs: overview

Early in training, test different foods to find out what your body tolerates best. Use this time in practice to determine both which foods feel best for race day and when to consume them to avoid stomach discomfort. More time before a run will allow your body to digest more food, but easily digestible carbs low in fat and fiber will provide the best fuel with the lowest risk of discomfort. If you are hesitant to fuel pre-run, speak with a sports dietitian for a customized approach. You can learn strategies to improve your  gastrointestinal (GI) tolerance.

  • Shorter runs (<80 min) fueling is optional. That means, if you feel hungry, it’s important to listen to your body and eat before you run.
  • Longer runs (>80 min) will benefit from added carbohydrates before and during to keep up energy levels.

Best Foods to Eat Before a Run

3-4 hours before: Meal – Bagel with peanut butter, honey, banana, and fluids.

1-2 hours before: Snack – Pretzels with peanut butter or toast with honey and fluids.

<30 minutes before: Quick carbs – Gels, Honey Stinger Waffle, or sports drinks.

Fueling During a Run

  • Runs <80 min: Fueling is optional.
  • Runs >80 min: Eat a carbohydrate rich breakfast (toast with peanut butter or jelly) and consume 30-60g of carbohydrates per hour (1-2 gels or equivalent). Check out this blog post for a comparison of the different gels.
  • Start fueling early (around 30 min in) to prevent hitting the wall. Don’t wait until you feel fatigue; fuel early.
  • Real food requires more digestion and can increase GI distress.

Hydration

  • According to the American College of Sports Medicine (ACSM), drink  16-20 oz of fluids about two hours before and 5-12 oz of fluid every 15-20 minutes. This amount changes based on individual sweat rate, weather, and intensity. 
  • An individualized hydration plan is helpful to determine how much fluid to drink.
  • Perform a sweat test (weigh before and after a one-hour run) to estimate fluid needs. Gatorade sweat loss calculator.
  • Losing 2% of body weight from sweat affects performance.
  • Aim for half your body weight (lbs) in oz of fluid per day (e.g., a 150-lb runner needs 75 oz minimum).
  • Include electrolytes (Nuun, Salt sticks, gels with electrolytes such as Neversecond). The more you sweat, the more electrolytes you need to replace. Start with 300 mg sodium per hour and adjust.

Caffeine & Performance

Caffeine can improve sports performance by increasing alertness and reducing fatigue. Some studies have also shown that caffeine can increase fat utilization and spare glycogen during endurance events.

  • Timing: Take one hour before a competition to optimize performance.
  • Dosage: 3-6 mg/kilogram, which is about 200 mg (tall coffee from Starbucks) for most individuals.
  • Caution: Too much caffeine can cause jitters, shakiness, and an upset stomach.
  • Test out caffeine before race day to see how it affects your body. Even if you consume caffeine in your daily life, caffeine may feel different in your system during a run or hard effort

Tips to Prevent GI Issues

  • Establish a pre-run meal routine with easily digestible carbohydrates.
  • Make sure to leave plenty of time to digest foods before exercising.
  • Keep a log of foods and gels that work best.
  • Choose gels with natural sugars (Honey Stinger, Huma, Untapped).
  • Start hydrating early in the day and maintain intake throughout.

Refueling After Long Runs

    • Eat within one hour post-run for optimal recovery.
    • Aim for a 4:1 carb-to-protein ratio (e.g., yogurt with fruit, toast with avocado and eggs, or bagel with eggs).
    • Avoid delaying meals, as this slows recovery.

Pre-Race Nutrition

During the taper phase, maintain normal eating habits but increase carbohydrates 3-4 days before race day to 60-75% of daily calories.

  • Eat the same foods but gradually increase the amount of carbohydrates. No need to force down extra carbs if you feel full.
  • Best carb sources: Rice, pasta, potatoes, oatmeal, fruit.
  • Avoid: Fried or high-fiber foods that may cause gastrointestinal (GI) distress.
  • Dinner before race: Stick to familiar, carb-rich meals like pasta with marinara, rice with lean protein, or a burrito.

Race Day Fueling

Pre-Race Breakfast (2-3 Hours Before)

  • 200-400 calories from carbs + some protein, minimal fat
  • Examples: Oatmeal with honey and banana, toast with peanut butter and banana, or toast with jelly.
  • Sip 16-20 oz of water leading up to the race.

During the Race (Miles 4-10)

    • Runs >80 min: Aim for 30-60g of carbs per hour.
    • Options: Energy gels, chews (GU, Clif Bloks, Honey Stinger), sports drinks (Gatorade, Skratch), bananas, dates.
    • Hydration: Drink 4-6 oz of fluid every 15-20 minutes, adjusting for sweat rate and weather.
    • Electrolytes: Adjust intake based on your training routine and previous electrolyte use.

Post-Race Recovery

    • Within 30-60 minutes: Consume a 3:1 carb-to-protein meal (e.g., chocolate milk, protein smoothie and fruit, or yogurt with granola and fruit).
    • Within 2-3 hours: Have a well-balanced meal with carbs, protein, and healthy fats (e.g., rice with lean protein and veggies, quinoa with beans and avocado).
    • Rehydrate: Drink 16-24 oz of water per pound lost (if you weighed in before and after).
    • Electrolytes: Include some electrolytes if you are a heavy sweater.

Final Tips for Half Marathon Nutrition

✔ Train your gut – Practice your fueling strategy during long runs to minimize GI issues.
✔ Stay consistent – Stick with what you know on race day; avoid experimenting.
✔ Listen to your body – Adjust fueling based on energy levels, digestion, and hydration needs.

Fuel well, run strong, and enjoy the race!

BEST foods to eat after a workout – tips from the Martin Coaching Team

by

BEST foods to eat after a workout - tips from the Martin Coaching Team

Foods consumed after a workout will impact recovery and sports performance.

We asked the Martin coaching team about which foods they eat after a workout and it was no surprise that we received great responses instantly. At the elite level, nutrition is dialed in and the athletes know which foods to grab after a tough workout to promote recovery. We created this post to highlight the importance of refueling and provide some great options from the pros. 

How exercise affects energy stores

During a workout or run, the body breaks down glycogen into usable energy to supply working muscles. As the workout progresses, glycogen stores become depleted and muscle tissue further breaks down. Once exercise stops, the body will absorb nutrients to start the recovery process (Burke). If nutrients are not available, recovery after a workout can take longer. This can be a problem if you are training again the next day or later that same day.

Food is the best recovery tool

Nutrition can promote faster recovery. Eating the right amount of food immediately after a workout will restore muscle and liver glycogen which is essential for recovery between training sessions or competitive events. Recovery foods are especially important for athletes who work out or compete multiple times per day, as they have limited time for recovery. Carbohydrates and a small amount of protein are necessary to kickstart recovery.

Glycogen window: carbs and protein

Take advantage of the glycogen window by consuming adequate carbohydrates and protein within the first hour of a workout. During this time, the muscles are primed to absorb nutrients at a faster rate, then slows. Aim for about 100 grams carb ( 1-1.2 g/kg)  and 20-30 grams protein post exercise to maximize glycogen resynthesis (Burke). For example, a 150 pound person could eat a bagel with peanut butter and a fruit smoothie. 

These numbers are estimates, your body might require more or less food based on the intensity of the workout and how you feel. Recovery will continue over the next few hours but at a slower rate.

Include high glycemic foods such as honey, syrup or carbohydrate-rich beverages to maximize glycogen uptake for athletes who have limited recovery time between workouts (Donaldson). 

Post-workout nausea

If solid foods are not tolerated after a workout, take small bites from bland foods like crackers, dry toast or cold beverages such as a sports drink, until your appetite improves.

Martin Coaching staff’s favorite recovery foods

Ravenna

I love a loaded smoothie! Go to recipe: plain Greek yogurt, a little honey, blueberries, fist of spinach, tbsp of nut butter (partial to Stoke), banana and frozen mango. Plenty of protein to replenish stores and easy on the stomach.

Brendan and Aubrey Martin

Breakfast burrito with kale, eggs, vegan cheese, whole wheat tortilla, and hot sauce! Carbs + protein + sodium.

Protein knockout from Juice Generation  and everything bagel with tofutti.

Tortilla with hummus, “micro greens” or baby spinach + ranch dressing.

Johannes Motschmann

Fruit
Vegan chocolate protein shake powder with oat milk and bananas. (Within 15 minutes of finishing the workout).

Maurten Solid Bar and regular soda. The consumption of sugar in conjunction with exercise will accelerate glycogen repletion (Kerksick).

Occasionally:
 2L of Fanta from a nearby bodega after a 20 miler along the Hudson in the summer

Johannes Motschmann during the World Athletics Marathon. Budapest, Hungry 2023 Photo: @uyberlin

Luciano Fiore 

Two bananas 🍌 after every run and recently been loving MacroBars post run. Especially if the weight-room is soon to follow. Bananas provide the most versatile fruit in the game and an extra 12 grams plant-based protein boost from the macro bar.

On colder days, Fiore likes oats with chunky peanut butter (Brands - Santa Cruz Peanut butter or Once Again if I’ve got some spending cash) cocoa nibs, cinnamon, banana and honey.

Usually eat half. Leave the second half in my passenger seat. And rationalize eating it after training because of the mandatory metabolic window.

Liam Dee

Like Luciano, I’ve been double-batch cooking my oats so that I can have some pre and post run. Usually, I’ll add honey, milk, raisins, banana and chia seeds for extra texture and omega-3.

If I’m in the mood for something more lunch-forward, I love Hummus sandwiches on a nice Portuguese roll loaded with greens, cucumber and cherry tomatoes and topped with chips and a bit of spicy honey if I have it! More recently I have acquired a rice-cooker which means I can set that going before an evening jog and can quickly stir-fry some veg and tofu and be eating a proper meal in 15 minutes post-run.

Of late, I have been fiendishly eating bananas out of sheer practicality, but my go-to quick satiating snack is yoghurt with cherries or frozen fruit and honey, and some kind of cereal topping.

Amy Stephens, Sports Dietitian 

My favorite food after a workout is avocado toast with a hard boiled egg and red pepper. Avocado provides a great source of healthy fats and eggs  provide high quality protein with all essential amino acids.

 

Some additional recovery food options include:

  • Granola, yogurt and fruit
  • Peanut butter, honey and banana sandwich on whole-wheat bread
  • Chocolate milk
  • Fruit smoothie made with banana, strawberries, mango, and milk. 
  • Sports beverage containing carbohydrate and protein – Skratch Horchata
  • Turkey sandwich on whole wheat bread
  • Peanut butter on crackers
  • Dried fruit and nuts
  • Graham crackers and yogurt
  • Peanut butter and apple slices

References

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27. doi: 10.1080/02640414.2011.585473. Epub 2011 Jun 9. PMID: 21660838.

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.

Burke L and Deakin V. Clinical Sports Nutrition, Third Edition.

Donaldson CM, Perry TL, Rose MC. Glycemic index and endurance performance. Int J Sport Nutr Exerc Metab. 2010 Apr;20(2):154-65. doi: 10.1123/ijsnem.20.2.154. Erratum in: Int J Sport Nutr Exerc Metab. 2011 Jun;21(3):262-4. PMID: 20479489.

Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.



HOW TO USE GELS FOR ENDURANCE ATHLETES

by

How to Use Gels for Endurance Athletes

  • By Amy Stephens RDN CSSD

Gels are a compact and convenient way to deliver easily digestible carbohydrates during endurance sports like running, cycling, swimming, or triathlons. They provide quick energy to fuel your performance and help you maintain steady energy levels throughout your activity. Here’s a breakdown of the key factors to consider when selecting the best gels for your events.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

  • Prevent “Hitting the Wall”:

Your glycogen stores provide enough energy for about 90 minutes of continuous exercise.

After glycogen is depleted, you experience a significant drop in energy levels, often referred to as “hitting the wall.”

  • Sustain Energy Levels:

Gels provide a quick source of easily digestible carbohydrates to replenish glycogen stores and maintain steady energy.

  • Delay Fatigue:

By keeping your energy supply consistent, gels help delay the onset of fatigue, allowing you to maintain a steady pace during long endurance events.

  • Improve Performance:

A steady carbohydrate intake ensures your body has the fuel it needs for both physical and mental performance, crucial for sustaining endurance activities like marathons, triathlons, or open-water swims.

Differences Between Gels

Carbohydrate Content

Most gels contain 20–40 grams of carbohydrates, usually a mix of fructose and glucose (dextrin) for quick absorption and energy delivery.

Natural gels (e.g., maple syrup or honey) provide the same sugars from natural sources.

 

Rapid Absorption

The combination of fructose and glucose ensures faster energy uptake, helping sustain energy during prolonged exercise.

 

Easily Digestible

Gels bypass the slow digestion of solid foods, reducing the risk of gastrointestinal (GI) issues like nausea or bloating.

 

Electrolytes

Gels vary in their electrolyte content (sodium, potassium, magnesium, calcium), which are crucial for energy generation, blood pressure regulation, and muscle function.

Sodium is the most critical, as it is lost in the greatest amounts through sweat.

Always check labels to ensure the gel meets your electrolyte replacement needs.

 

Taste

Available in a wide range of flavors, from fruity to savory.

Testing different flavors can prevent palate fatigue during long events.

 

Texture

Gels vary in texture:

Aqueous (easier to swallow).

Thick, honey-like (requires more effort to ingest).

Jell-o-like (a unique option for those who prefer a different consistency).

Some newer gels are hydrated, eliminating the need to drink water when consuming them.

Additional products include chews and sports drinks that deliver carbohydrate in a different form.

 

Caffeine Content

Caffeine enhances performance by reducing perceived exertion and delaying fatigue.

Gels may contain up to 100 mg of caffeine per serving.

Recommended daily caffeine intake for performance is 3–5 mg/kg body weight.

Excessive caffeine can cause GI issues, shakiness, or heart palpitations, so it’s essential to read labels and track your intake.

 

Cost

Prices range from $1.50 to $4.50 per gel.

Frequent use during training and racing can add up over time. Consider budgeting for your endurance events.

 

Tips for Choosing the Right Gel

Match the carbohydrate and electrolyte content to your event’s duration and intensity.

Test different flavors and textures during training to find what works best.

Monitor your total caffeine intake if using caffeinated gels.

Why Are Gels Better Than Food During Exercise?

During exercise, blood flow is redirected from the digestive system to working muscles and lungs, making it harder to digest solid foods. Gels provide an advantage because:

  • They require minimal digestion, allowing energy to be absorbed and used quickly.
  • Solid foods take longer to break down, and undigested food can cause GI issues like:
    • Nausea
    • Bloating
    • Diarrhea
    • Vomiting

Gels are designed to fuel workouts efficiently and avoid these digestive problems.

When to Use Gels

Before Exercise: A gel 5–15 minutes before starting can provide an energy boost.

During Exercise:

  • Take your first gel within the first 30–45 minutes of exercise to keep up steady energy levels and prevent early fatigue.
  • Continue by taking one gel every 30–45 minutes during activities lasting longer than 60–90 minutes to sustain energy.

Avoid This Common Mistake:

  • Don’t wait too long to take your first gel. Delaying can lead to an energy deficit that’s hard to recover from, making it difficult to maintain performance.

 

The Best Ways to Carry Gels During Endurance Events

For endurance activities, carry gels in a way that’s both secure and easily accessible. Here are some effective options:




Where to Stash Gels

  1. Pockets:
    • Use the small pockets found in running shorts, tights, or jackets.
    • Many running belts or hydration packs also have gel-specific compartments.
  2. Hats or Headbands:
    • Tuck gels into the band of your hat or headband for quick access.
  3. Gloves:
    • In cold weather, stash gels inside gloves with built-in pockets or tuck them securely into the cuff.
  4. Sports Bras:
    • Many sports bras have hidden pockets ideal for storing gels during long runs.
  5. Shorts or Tights with Gel Loops:
    • Use running shorts or tights designed with loops or slots specifically for gels.
  6. Running Belts or Armbands:
    • Invest in a lightweight running belt or armband to carry multiple gels without impacting your movement.
  7. Use gels provided on the course:
    • Check the race website to see which gels will be offered and how often.
    • If you plan to use them, practice with those gels during training to ensure you can tolerate them. 
    • Take advantage of the gels provided on the course to reduce the number you need to carry. 

Practice

Test During Training: Use your long runs and tempo workouts to practice carrying and consuming gels.

Refine Your Technique: Practice opening gels on the move to avoid fumbling during the event.

Evaluate Comfort: Ensure your chosen carrying method doesn’t cause discomfort, chafing, or shifting during activity.

 

By practicing during training, you’ll develop a system that feels natural and effective, ensuring you’re well-prepared for race day.

 

Body Composition Testing: When is it Helpful and When is it Harmful?

by

Body Composition Testing: When is it Helpful and When is it Harmful?

  • By Amy Stephens RDN CSSD
    Kate Cochran, Nutrition Intern, NYU Track and Field Athlete

TW: This content mentions eating disorders and body image.

Body composition testing offers a window into the intricate components that constitute our bodies. It surpasses simple weight measurements by evaluating the distribution and proportion of tissues like fat mass, muscle mass, and bone density, providing a detailed profile of physical makeup.

 

Skinfold assessment using calipers

There are a few different ways to measure body composition:

  •  Hydrostatic weighing: Measures body density by comparing a person’s weight on land to their weight submerged in water. Very accurate.
  • Air Displacement Method (Bod pod): Similar whole body measurement as hydrostatic weighing. Computer sensors determine the amount of air displaced by your body. Very accurate.
  • Skinfold assessment using calipers: Measures the thickness of skinfolds at specific sites on the body to estimate total body fat percentage. Less accurate for very lean individuals.
  • Dual-Energy X-Ray Absorptiometry (DEXA scan): Uses X-rays to differentiate among bone mass, fat mass, and lean muscle mass. Expensive and requires specialized equipment. Very accurate. 



Dual-Energy X-Ray Abroptiometry (DEXA scan)

Body fat and its impact on athletic performance

Some sports emphasize the relationship between reduced body fat levels and improved athletic performance. For the majority of athletes, physical appearance does not influence scoring or competition outcomes. Athletes who are frequently featured on social media may feel compelled to achieve a specific physique, which can result in unnecessary stress and pressure, potentially leading to eating disorders among both male and female athletes. 

It’s important to point out that each person has a genetically determined amount of body fat that is unique to them. When athletes strive to lower their body fat below their natural range, it can have adverse effects on their performance, general health, and mental well-being. This can also lead to disruptions in hormones, increased fatigue, susceptibility to injuries, and a compromised immune system. Athletic performance is influenced by a multitude of factors beyond body composition, including genetics, diet, rest, resilience, hydration, overall health, mental attitude, and more.



When Body Composition Testing Could Be Helpful

For endurance athletes, especially those prone to injuries or with low bone density, body composition testing can be valuable. Body composition and fat testing can be helpful to determine if body fat is too low to support proper functioning. It offers insights into muscle mass and overall body composition, aiding in tailored training and injury prevention strategies. 

Beneficial Scenarios for Body Composition Testing: 

  • Athletes recovering from injuries can benefit by understanding muscle and bone health to tailor rehabilitation.
  • Guidance from certified sports physiologists and sports dietitians ensures that testing results are used constructively. 
  • Ensures body fat levels are within a minimim healthy range to prevent issues like low energy availability, amenorrhea, or hormonal imbalances, especially for athletes in sports emphasizing leanness (e.g., gymnastics, running, or swimming).

When Body Composition Testing Isn’t Helpful

The introduction of mandatory body composition testing in collegiate settings has raised concerns. It can feel invasive and exacerbate body image issues, potentially leading to eating disorders among athletes. These psychological challenges can detract from performance by causing fatigue due to inadequate nutrition and increasing injury risks. Rather than focusing on achieving a specific body fat, a great way to improve performance is to focus on overall nutrition and health. Knowing your body fat percentage is just a small part of understanding athletic performance; it is not everything. 

Frequent body composition testing may not offer additional benefits for individuals already maintaining health through exercise and balanced nutrition. Collegiate and high-performing athletes, already under significant physical stress, may not need the added pressure of constant body fat monitoring, as its impact on performance is marginal compared to other training factors. 

Scenarios Where Testing Is Not Beneficial: 

○ Healthy individuals with consistent exercise and nutrition routines. 

○ Athletes susceptible to body image issues or eating disorders, where testing could worsen these conditions. 

In summary, while body composition testing can enhance training precision and injury prevention for athletes, its application should be mindful of potential psychological impacts. Prioritizing factors like hydration, sleep, and diet remains fundamental to improved performance. For those genuinely interested in understanding their body’s composition, exploring such testing can offer insightful perspectives but should be approached with consideration of individual needs and well-being.

 

Alternative Metrics Influencing Sports Performance

Several metrics influence sports performance without necessitating body composition testing:

  • Ensuring adequate macronutrient intake (fueling with carbohydrates, refueling with carbohydrates, protein, and fat). 
  • Ensuring an overall adequate intake of food to fuel training. 
  • Getting enough sleep (8-10 hours per night). 
  • Cultivating a positive mindset towards training. 
  • Maintaining proper hydration levels. 
  • Building a strong support system (coaches, teammates, family). 
  • Incorporating mental training techniques (visualization, mindfulness, goal setting). 

By focusing on these aspects, athletes can optimize performance and well-being without the potential drawbacks of intensive body composition testing. Body composition testing serves as a powerful tool in the realm of sports science, yet its implementation requires careful consideration of both physiological benefits and psychological impacts on athletes. 




References

Beestone C. Body composition testing. Science for Sport. March 1, 2024. Accessed July 8, 2024. 

https://www.scienceforsport.com/body-composition-testing/. 

Kuzma C. Body composition testing – college running programs moving away from body comp tests. Runner’s World. Accessed July 19, 2024. https://www.runnersworld.com/news/a42437488/body-composition-testing-colleg e-programs/. 

Mathisen TF, Ackland T, Burke LM, et al Best practice recommendations for body composition considerations in sport to reduce health and performance risks: a critical review, original survey and expert opinion by a subgroup of the IOC consensus on Relative Energy Deficiency in Sport (REDs) British Journal of Sports Medicine 2023;57:1148-1160. https://bjsm.bmj.com/content/57/17/1148 

Strout E. Why top NCAA triathlon coaches won’t use body composition testing. Triathlete. January 5, 2023. Accessed July 8, 2024. https://www.triathlete.com/culture/news/why-top-ncaa-triathlon-coaches-wont-use -body-compos ition-testing/. 

Body composition: UC Davis Sports Medicine: UC Davis health. Body Composition | UC Davis Sports Medicine |UC Davis Health. Accessed July 19, 2024.




EATING DISORDER OR RED-S? THE KEY DIFFERENCES​

by

Eating Disorder or RED-S? The Key Differences

  • By Amy Stephens RDN CSSD
    Kate Cochran, Nutrition Intern

TW: This content mentions eating disorders and body image.

Eating disorders are mental health conditions, whereas RED-S (Relative Energy Deficiency in Sport) is a physiological state caused by an energy imbalance. However, these conditions can overlap. For instance, an athlete with an eating disorder may develop RED-S due to intentional caloric restriction. An athlete experiencing RED-S without an eating disorder may adjust their food intake to meet energy needs once under-fueling is recognized. In contrast, individuals with eating disorders may find increasing calorie intake more difficult, often requiring support from a medical team.

The main difference between an eating disorder and Relative Energy Deficiency in Sport (RED-S) lies in their definitions, causes, and impacts, although they can overlap in certain cases. Here’s a breakdown:

Eating Disorder

  • Definition: A mental health condition characterized by disordered eating behaviors and thoughts, such as extreme restriction, binge eating, purging, or obsessive food-related control.
  • Examples: Anorexia nervosa, bulimia nervosa, binge eating disorder, avoidant/restrictive food intake disorder (ARFID).
  • Cause: Psychological factors (low self-esteem, perfectionism, trauma), social influences (media, societal pressure), or biological predispositions.
  • Impact: Affects overall health, including physical, emotional, and social well-being.

Treatment Focus: Psychological therapy, nutrition rehabilitation, and medical stabilization.

Relative Energy Deficiency in Sport (RED-S)

  • Definition: A syndrome caused by insufficient energy intake relative to the energy expenditure required for optimal health and performance, often seen in athletes.
  • Cause: Unintentional (due to misunderstanding energy needs or increased training load) or intentional (associated with disordered eating behaviors).
  • Impact:
    • Affects multiple body systems (e.g., reproductive, bone, digestive, cardiovascular, and immune systems).
    • Can lead to decreased performance, delayed recovery, and increased risk of injuries.
    • Symptoms include menstrual dysfunction, low testosterone in males, fatigue, and impaired concentration.

Treatment Focus: Restoring energy balance through increased caloric intake, reducing training loads, and addressing any disordered eating patterns.

Key Distinction

While eating disorders are mental health conditions, RED-S is a physiological state caused by an energy imbalance. However, the two can coexist. For example, an athlete with an eating disorder may develop RED-S due to intentional caloric restriction. Once under-fueling is identified, an athlete with RED-S will readily increase food intake to match energy expenditure. For an individual with an eating disorder, the addition of calories will be more challenging and may require treatment by a medical team. If nutrition requirements cannot be met, pausing or reducing exercise may be helpful to achieve a positive energy balance.

Addressing either condition requires a multidisciplinary approach involving dietitians, mental health professionals, and medical experts.




Guide to Carb Loading for a Marathon

by

Guide to carb loading for a marathon

  • By Amy Stephens RDN CSSD
    Sports Nutritionist NYC

Plan, Prepare, and Prioritize Your Nutrition

 

Especially during taper week, it’s crucial to stay organized and mindful of your diet, particularly if you’re balancing a busy schedule. Even though we’re running less in the taper, nutrition is just as important as our bodies absorb all the training we’ve put in during our training cycle.

The Importance of a Successful Carbohydrate Loading

 

A well-executed taper can improve performance by 2-3% (as noted by Hawley), but it may also cause anxiety as you decrease your workload and question your readiness. Workouts get shorter, and hunger levels fluctuate, leading to self-doubt. However, trust the process—this reduction in intensity helps your muscles recover and adapt, restoring glycogen to maximum capacity. The greater the amount of glycogen present in your body, the greater your body’s capacity to run faster for a longer period. Fully stocked glycogen stores can significantly enhance your ability to endure the 26.2-mile journey and potentially boost your performance.

As I tapered for my first marathon, focusing on carbohydrates was key. I relied on foods like bagels, oatmeal, pasta, dried fruits, and sports drinks in the week leading up to race day. When I hit the 20-mile mark and still felt strong, I knew my fueling strategy had worked, helping me finish with an Olympic Trials qualifying time. 

 

– Katy Kunc, Professional runner and Olympic Trials Qualifier 2022

 

 

Photo: IG @runninphotog

What is carbohydrate loading?

 

Carbohydrate loading represents the final phase of your marathon training plan. Over the course of a marathon training cycle, you train your body to adapt to running longer distances. Those longer distances are fueled by glucose from carbohydrates, which your body breaks down to provide energy to your working muscles. This glucose is stored within the body as glycogen and serves as the primary fuel source during a marathon and especially during the last few miles of your race. Achieving effective carbohydrate loading involves consuming ample carbohydrate-rich meals in the days leading up to your race to ensure your glycogen stores are at their maximum capacity. This requires careful attention to meal planning and food preparation as the race day approaches. This can be anxiety producing, especially as you must continue eating  while logging fewer miles.

What are the benefits of carbohydrate loading?

Carbohydrate loading allows the body to maximize adaptations, fully restore glycogen levels, and boost overall performance. By prioritizing these factors, athletes can enhance their endurance, ensure glycogen stores are at their highest, and effectively power through the final 10k of a 26.2-mile marathon. It is normal to gain weight during this period of the training cycle. Change in weight when carb loading: 

  • A shift in your body weight is probably a result of rising glycogen levels. Because glycogen retains water, you may observe a minor uptick in your body weight. 
  • Have confidence in your fitness level. A change in weight is not an indication of a decrease in physical activity. 
  • As you get closer to race day, you will be eating more carbohydrates than you’re used to and exercising less. It’s okay for your body to feel different. 
  • Even if you’re not trying to gain fitness, your body is still working to retain muscle which is heavy.
  • Instead of thinking about numbers and weight, think about which nutrients are important to crush your 26.2.

What should you eat during race week?

  • As the week progresses, steadily increase the amount of carbohydrates in your diet. 
  • It’s essential to stick to the foods you usually eat but increase the carbohydrate portion in each meal. There’s no need to change the types of foods in your regular diet. There’s less of an emphasis on post-run refueling because your runs are less demanding. 
  • Consume a carbohydrate-rich diet to fully replenish glycogen stores. Research suggests a guideline of 4-5 grams of carbs per pound of body weight daily. For a 150-pound individual, that equates to around 600 grams of carbohydrates. However, if your usual diet is low in carbs, suddenly increasing carb intake may lead to bloating, distention, and sluggishness. Include: bread, pasta, rice, potatoes, oats, cereals, fruit, beans, and lentils. 
  • It’s okay to gain a couple of pounds this week. Carbohydrates hold on to water which can increase your weight but give you an extra edge when racing 26.2. Each gram of glycogen holds 3 grams of water (Fernandez). 
  • Eat every 3-4 hours to maintain adequate glycogen levels. This can consist of small meals throughout the day or three meals along with three snacks. Doing so will promote tissue repair, maximize muscle strength, and

Race week meal ideas:

Messages Image(783282604)

Breakfast

Eggs with potatoes and toast

Granola bowl with fruit and yogurt

Smoothie – recipes

Toast with peanut butter and banana

Frozen waffles with fruit and syrup

French toast and side of yogurt

Oatmeal with nut butter and fruit

Baked banana oats with fruit

Toast with avocado and hemp seeds

Cinnamon raisin bagel with almond butter or peanut butter

 

Lunch

Wrap with hummus or turkey

Quesadilla 

Burrito bowl

Smoothie and bagel

Pasta with protein

Rice bowl with protein and vegetables

Snack ideas

Bars – cliff, kind, Rx

Toast with peanut butter and banana

Toast with nutella

Crackers with peanut butter

Yogurt with fruit

Tortilla chips with hummus

Rice cake with peanut butter and banana

Trail mix

Fruit or dried fruit

Popcorn

Energy bites – recipes

Dinner 

Grilled salmon or chicken with baked potato + fruit

Sushi

Pasta

Rice and beans

Burrito

Soba noodles 

Chicken or tofu fried rice

Burger (veggie, beef, turkey) on bun with baked potato

Stuffed baked potato (white or sweet potato) topped with yogurt

How do you eat if you’re traveling for a race?

When traveling for the marathon, pack these essentials: 

  • Energy bars (Cliff, Rx, etc.) 
  • Fruits like bananas 
  • Peanut butter for quick snacks 
  • Crackers and pretzels 
  • Favorite breakfast foods (bagels, oatmeal) 
  • Hydration options (water, Gatorade, electrolytes)

 

Book dinner reservations in advance, aiming for places that offer pasta, rice, or potatoes, like Italian, Chinese, or American bistro-style restaurants. A solid meal the night before the marathon can significantly impact your performance.

 

What should you eat the night before a marathon?

  • Aim to eat dinner early so you have plenty of time to digest. 
  • Try to eat familiar foods that you’ve had in the past. 
  • If you are prone to reflux, avoid common irritants such as tomato sauce, fatty foods, dairy or spicy foods. 

Early Dinner 

Pasta, rice, potatoes, bread with protein 

Bedtime Snack 

Salty crackers like pretzels or saltines



 

What should you eat on race day?

3- 4 Hours Before Race 

Have a carb-rich meal with some protein, such as a bagel with peanut butter and a banana, or oatmeal with fruit. 

2-3 Hours Before 

Consume a smaller meal (~100g carbs), like a bagel and banana or a Cliff bar with fruit. 

1 Hour Before 

A small snack like a piece of fruit or a Honey Stinger waffle. 

15 Minutes Before (optional) 

Take a gel, chew, or liquid carb source. 

Trust in your preparation, nutrition, and tapering process—these final adjustments will help you feel strong and ready on race day. 

By following these guidelines for carbohydrate loading and tapering, you can optimize your nutrition and readiness for marathon day. Have a great race!

References

Fernández-Elías VE, Ortega JF, Nelson RK, Mora-Rodriguez R. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol. 2015 Sep;115(9):1919-26. doi: 10.1007/s00421-015-3175-z. Epub 2015 Apr 25. PMID: 25911631.

Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. 1997 Aug;24(2):73-81. doi: 10.2165/00007256-199724020-00001. PMID: 9291549.

Sherman WM, Costill DL, Fink WJ,Miller JM. Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. Int J Sports Med 1981;2(2):114-8.

Stellingwerff T, Cox GR. Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Appl Physiol Nutr Metab. 2014 Sep;39(9):998-1011. doi: 10.1139/apnm-2014-0027. Epub 2014 Mar 25. PMID: 24951297.

Stellingwerf T. Case study: Nutrition and training periodization in three elite marathon runners. Int J Sport Nutr Exerc Metab. 2012 Oct;22(5):392-400. doi: 10.1123/ijsnem.22.5.392. PMID: 23011657.



Don’t Wait: Understanding Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA)

by

Don't Wait: Understanding Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA)

  • By Amy Stephens RDN CSSD

By Kate Cochran, Nutrition Intern, NYU Track and Field​

When I first learned about low energy availability (LEA) and relative energy deficiency in sport (RED-S) at twenty-one, I was four years deep into my distance running journey. It was while reading “How She Did It” by renowned female distance athletes Molly Huddle and Sara Slattery, both esteemed Olympians themselves, where I first learned about the syndrome. It was something I wish I knew when I began running at sixteen. I firmly believe it’s essential for every female athlete to familiarize themselves with RED-S early on, considering its potential impact on their athletic path.

LEA, or Low Energy Availability, is a condition where the body lacks sufficient energy to sustain vital physiological functions, jeopardizing overall health. It occurs when caloric intake fails to match the increased demands of intensified training, such as higher mileage or more strenuous workouts. Counting calories, restricting necessary food groups, waiting too long to eat after exercising, running on an empty stomach, and skipping meals can often result in LEA. When your energy availability is low, your performance in sport will likely suffer. In short, being in a constant state of low energy availability will prevent you from reaching your potential in sport.

Some symptoms of RED-S and LEA are:

  • Frequent illnesses (common cold, stomach bugs)
  • Recurring injuries
  • Regularly feeling tired and sluggish in and after training
  • Absent or irregular periods
  • Poor concentration
  • Low mood
  • Underperforming in training and competition
  • Loss of enjoyment from sports
  • Poor sleep

Being in a prolonged state of low energy availability will eventually lead to RED-S. RED-S is a broader syndrome encompassing LEA as one of its components. RED-S involves a spectrum of health and performance issues resulting from prolonged low energy availability, affecting not only physical health but also metabolic, hormonal, and psychological aspects, ultimately impairing athletic performance. In addition to LEA, RED-S may involve disruptions in menstrual function, bone health, immunity, cardiovascular health, and psychological well-being.

Those at risk for RED-S are typically female endurance athletes, and anyone who is cutting calories while playing a high demand sport.

 

How to treat RED-S:

  • Ensure you’re consuming enough calories to meet the energy demands of your training and daily life. This might involve working with a registered dietitian to develop a balanced meal plan tailored to your needs. Generally, you should aim to consume as many calories as you are losing through sport and everyday activities.
  • Make sure you are getting a good balance of macronutrients. Carbohydrates, fats, and proteins support energy production, muscle repair, and overall health. In your diet, aim for about half of your food to come from carbohydrates, around one-third from protein, and another one-third from fats.
  • Incorporate adequate rest, sleep, and recovery strategies into your routine to support overall health and performance.
  • Consider working with a mental health professional or sports psychologist to manage stress, anxiety, or disordered eating patterns.
  • With sufficient rest and energy intake, the majority of athletes can replenish their energy stores and maintain their training at their usual capacity.

Optimizing Performance: Nutrition Strategies for a Soccer Game

by

Optimizing Performance: Nutrition Strategies for a Soccer Game

  • By Amy Stephens RDN CSSD

Soccer is an endurance sport that requires a steady supply of nutrients. Optimizing energy levels and performance involves special attention to fueling strategies before, during and after training and competing. In order to keep up with high energy and fluid requirements, special attention needs to focus on practices, games and tournaments. Stay ahead of your fueling by following these guidelines.

Pre-Game Nutrition (1-4 hours before the game):

Hydration: Start hydrating well in advance. Aim to drink water consistently throughout the day leading up to the game. Avoid excessive sugary drinks and caffeinated beverages. 

3-4 hours before kick-off:

Meal: Consume a meal rich in carbohydrates about 3-4 hours before the game. This could include pasta, rice, bread, or potatoes. Carbohydrates are crucial for providing the energy needed during prolonged physical activity. Include a moderate amount of lean protein (e.g., chicken, fish, tofu, or peanut butter) in your pre-game meal to support muscle repair and maintenance. Keep fats moderate in your pre-game meal to avoid stomach discomfort. Opt for healthy fats like those found in nuts, seeds, or avocado. 

1-2 hours before kick-off:

Snack (Optional): If your pre-game meal is more than 4 hours before the game, consider a small snack. A banana, pretzels, peanut butter on crackers, yogurt, or a granola bar can provide a quick energy boost.

Avoid Heavy or New Foods: Stick to foods you are familiar with and avoid heavy, greasy, or spicy meals that may cause digestive issues. 



Photo credit Claudia Heitler

 

Hydration During the Game:

Water: Drink water regularly throughout the game. Small, frequent sips are better than drinking large amounts at once. 

Electrolytes: If the game is intense or in hot weather, consider a sports drink that provides electrolytes to help maintain hydration and replace minerals lost through sweat.

Half-Time Nutrition:

Quick Carbs: Consume easily digestible carbohydrates during half-time to replenish glycogen stores and maintain energy levels. Some examples include:

  • Small banana 
  • Apple slices 
  • Orange slices 
  • Apple squeeze packets 
  • Dried fruit such as mango or raisins 
  • Energy bar – Clif Zbar 
  • Pretzels 
  • Sports drink or coconut water 

Foods to avoid at half time: protein bars, fatty foods (chips) or high-fiber foods can cause gastrointestinal issues because they take longer to leave the gut.

Post-Game Recovery:

Hydration: Continue to drink water to replace fluids lost during the game. Replace fluids by sipping water or sports drinks with your post-game meal. 

Food: Within an hour of finishing the game, consume a meal or snack that combines carbohydrates and protein to support muscle recovery and glycogen replenishment. Examples include a turkey sandwich, yogurt with fruit, or a protein shake with fruit.

Travel tips:

Frequent travel can make it difficult to keep up with your fueling plan. Pay special attention to timing of meals and snacks to ensure plenty of time for digestion. 

  • Eat meals 3-4 hours before kick off 
  • Use insulated coolers to keep beverages cold
  • Pack extra snacks 

○ Peanut butter and jelly sandwich 

○ Trail mix with dried fruit 

○ Rice cakes or pita chips and hummus 

○ Fresh or dried fruit 

○ Granola bar 

○ Clif bar 

○ Dry cereal 

○ Pretzels 

○ Peanut butter pretzels 

○ Saltines 



Fuel up: Power-Packed Meal Ideas for Athletes

by

Fuel up: Power-Packed Meal Ideas for Athletes

  • By Amy Stephens RDN CSSD
    Sports Nutritionist NYC

My favorite meals for athletes! Refuel your energy with this list of delicious meals.

 

 

Sample meal ideas

Breakfast

Whole grain or sourdough toast topped with: 

Cottage or ricotta cheese and sliced tomato

Mashed avocado, olive oil, salt, crushed pepper

Mashed avocado, strawberries, coconut flakes, maple syrup

Nut butter and fruit (banana and peanut butter)

Whole grain waffles with syrup and sliced fruit

Granola with milk and fruit

Greek yogurt and fruit, topped with granola

Smoothie made with ice, milk, spinach, banana, fruit, and chia seeds

Breakfast burrito – sauteed veggies, scrambled eggs, cheese

Oatmeal topped with nut butter and fruit

Overnight oats topped with fruit and cinnamon



Lunch

Quesadilla with red peppers, rice, beans and cheese

Sandwich on sliced bread, pita or wrap with protein such as hummus, sliced turkey or chicken with lettuce/tomato and fruit

Rice bowl with chicken and vegetables

Pasta salad with tomato, basil and mozzarella

Baked potato, grilled chicken, steamed broccoli

Salad with protein (chicken/tofu)  and starch (beans, quinoa or sweet potato), avocado and dressing

Pasta salad with vegetables and grilled chicken

Vegetable or chicken burrito with rice, beans, and spinach

Quinoa salad with vegetables, slivered almonds and beans

Sushi rolls and a salad

Homemade pizza on pita or toast with sauce and mozzarella cheese

Three bean salad made with string beans, white beans and garbanzo beans

Grilled vegetable sandwich with pesto and mozzarella

Dinner

Burrito made with rice, beans, sauteed spinach, guacamole, and salsa

Pasta with mixed vegetables and turkey meatballs

Grilled chicken or salmon with quinoa and roasted vegetables

Teriyaki rice bowl with sauteed veggies and chicken, tofu or salmon 

Soups – split pea, minestrone, lentil, chicken noodle

Stuffed potato with broccoli, cheese and plain yogurt

Vegetable or chicken curry over rice

Grilled fish with baked potatoes and steamed broccoli and asparagus

Homemade vegetable pizza (made with pita)

Homemade burger (turkey, lean beef, chicken) on a whole grain roll, and served with a salad

Baked tofu, soba noodles and vegetables

Chicken or shrimp kabobs with vegetables over rice

 

Snack ideas

 

Cheese and crackers

Greek yogurt with fruit

Toast with peanut butter

Vegetables and hummus

Avocado toast

Fruit smoothie

Raisin toast with ricotta

Cottage cheese with blueberries

Sliced turkey and fruit

Small handful nuts and a piece of fruit

Homemade energy bites

Dessert

Yogurt parfait, fruit, honey

Chocolate chia pudding

Dark chocolate

Yogurt with chocolate chips

Mixed berries (strawberries, blueberries, rasperries)

optimize health and performance

Amy Stephens, MS, RDn, CDces, CSSD

Licensed dietiTian

specializing in sports nutrition and eating disorders

[email protected] | Book your Session

Instagram Facebook-f

© Amy Stephens Nutrition
SITE BY 744 CREATIVE

Let’s Get Started!

Tell us what you’re interested in so we can book your first session today.

Book Your Session