Amy Stephens

MS, RDN, CSSD, CDCES

Licensed dietitian

specializing in sports nutrition

and eating disorders

Blog

Iron for endurance athletes

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Iron for endurance athletes

Iron levels for athletes

  • By Amy Stephens RDN CSSD
  • Edited by Amy Gregorek

Why iron deficiency is important

Iron is an important nutrient to endurance athletes because it carries oxygen and produces energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen. Oxygen is essential to power muscles and the removal of metabolic waste so the body can function at peak performance. Many studies have reported the prevalence of iron deficiency in endurance athletes to be as high as 50% in females and 30% in males (Koehler 2012, Tan 2012). Although more common in female athletes, male athletes are also at risk for low iron. Often, athletes will report low energy levels or difficulty completing a workout, and later will find it’s iron deficiency. This post will review how iron impacts performance, symptoms of low iron, and how to prevent iron from impacting performance.

Iron for endurance athletes

Stages of deficiency

Dr. Peeling defined stages of deficiency and depletion (2007). What’s interesting about these stages is that iron stores can be depleted while hemoglobin levels remain within normal range. It’s not until stages 2 or 3 of deficiency that an athlete begins to see a performance impact. Before a substantial training block begins, assessing individuals’ risk factors and low iron risk factors is helpful. If an athlete has a drop in iron during a racing season, treatment can take a few weeks, which can have a detrimental impact on the racing schedule. A basic iron assessment contains the following labs:  ferritin, hemoglobin, and transferrin saturation. Your physician can order these tests and a sports dietitian can help interpret them and review best treatment options.  

> Stage 1—Iron deficiency (ID): iron stores in the bone marrow, liver and spleen are depleted (ferritin < 35 μg/L, Hb > 115 g/L, transferrin saturation > 16%). Treat with food first approach by including many iron-rich foods along with Vitamin C.

> Stage 2—Iron-deficient non-anemia (IDNA): erythro- poiesis diminishes as the iron supply to the erythroid marrow is reduced (ferritin < 20 μg/L, Hb > 115 g/L, transferrin saturation < 16%). Initiate iron supplements 65mg elemental iron. Can take 4-12 weeks to show results. 

> Stage 3—Iron-deficient anemia (IDA): Hb production falls, resulting in anemia (ferritin < 12 μg/L, Hb < 115 g/L, transferrin saturation < 16%). When levels are this low, consult with your physician about the cause and best treatment options.  

NOTE:  325 mg ferrous sulfate is equivalent to 65 mg elemental iron.

Risk factors for low iron

There are a variety of factors that contribute to low iron levels. Any one of these risk factors can cause iron levels to drop, and multiple risk factors will carry an even greater risk for low iron. Endurance athletes are at the greatest risk due to the hemolysis from the footstrike and blood loss in the gut while running and sweat.  During a training block, iron can drop 25-40% (McKay).

  • Menstruation for females
  • Underfueling/Low calorie intake (RED-S)
  • Endurance athletes
  • Altitude training
  • Vegan or vegetarian diets  
  • Have a history of low iron stores

Symptoms

Initially, symptoms are not overt, however, you may feel tired overtime or less of a desire to complete a workout. Most common symptoms include:  feeling lethargic, dizzy, negative mood, or poor performance (Sim).

Hepcidin

Hepcidin is a hormone released during exercise that inhibits iron absorption for 3-6 hours after a workout (Sim). This hormone regulates the amount of iron absorbed by the gut. Hepcidin levels are known to elevate 3-6 hours after a workout, thus reducing the amount of iron absorbed from food and supplements.

Iron- rich foods

There are two types of iron-rich foods – heme and non heme sources.  Heme sources are more bioavailable compared to plant-based iron sources. Up to 35% of heme versus 20% iron from plants are absorbed (Beard). An athlete can add a Vitamin C food to further enhance absorption. If iron stores are very low or you are at a higher risk for iron deficiency, you may require iron supplements in addition to dietary intervention. Currently, the RDI for iron men is 8mg and 18 mg for women.

Heme iron 

  • Beef
  • chicken
  • fish
  • turkey

Non-heme 

  • Lentils, beans
  • Chickpeas, hummus (especially if made with tahini)
  • Spinach
  • Apricots, prunes
  • Baked potato with skin
  • Enriched breakfast cereals (Cheerios)
  • Enriched pasta

Click here for a full list of iron-rich foods from the USDA database.

Sample meal ideas

Grilled chicken over rice with roasted red peppers.

Turkey sandwich on whole wheat bread with an orange.

Spinach salad with chickpeas, dried apricots, and lemon vinaigrette dressing.

Key points

Iron is an important nutrient involved with energy production and promoting oxygen uptake. Iron deficiency can negatively impact performance in athletes by reducing oxygen transferred to the cells and making the body work harder to produce energy.

Females, vegetarians, calorie-restricted diets (RED-S), endurance athletes and training at altitude increase the risk for low iron.

Symptoms of iron deficiency include fatigue, negative mood and poor performance.

Hepcidin is a hormone that reduces iron absorption for 3-6 hours following a workout. The best time to take an iron supplement or eat an iron rich meal is outside this window.

Best food sources of iron include meat, fish, poultry, dark green leafy vegetables. Combine iron rich foods with Vitamin C to enhance absorption.

Certain foods will compete with iron absorption, such as calcium and phytates.  

Speak with your physician or sports dietitian to help assess and treat iron deficiency.

References

Beard J, Tobin B.  2000. Iron status and exercise. Am J Clin Nutr. 72 (2):594S-597S.

Coates A, Mountjoy M, Burr J. Incidence of iron deficiency and iron deficient anemia in elite runners and triathletes. Clin J Sport Med. 2016.

Koehler K, Braun H, Achtzehn S, Hildebrand U, Predel H-G, Mester J, Schänzer W (2012) Iron status in elite young athletes: gender- dependent influences of diet and exercise. Eur J Appl Physiol 112(2):513–523

McKay, AKA, Peeling P, et al.  (2019a) Chronic adherence to a ketogenic diet modifies iron metabolism in elite athletes.  Med Science Sports Exercise.  51(3):548-555.

​​McKay et al. Iron metabolism: interactions with energy and carbohydrate availability. Nutrients. 2020 Nov 30.12(12); 3692

Ostojic SM & Ahmetovic Z. Weekly training volume and hematological status in female top-level athletes. Ahmetovic Journal of Sports Medicine and Physical Fitness; Sep 2008; 48, 3; ProQuest Nursing & Allied Health Source pg. 398

Peeling P, Blee T, Goodman C, Dawson B, Claydon G, Beilby J, Prins A (2007) Effect of iron injections on aerobic-exercise perfor- mance of iron-depleted female athletes. Int J Sport Nutr Exerc Metab 17(3):221–231

Sim et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. 2019 July; 119(7):1463-78

Tan D, Dawson B, Peeling P (2012) Hemolytic effects of a football-specific training session in elite female players. Int J Sports Physiol Perform 7(3):271–276

USDA database for iron rich foods

How to prevent GI issues in runners

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How to prevent gi issues in runners

  • By Amy Stephens RDN CSSD
  • Edited by Amy Gregorek

We all know far too well that gastrointestinal issues can derail a training run or race physically and mentally. Cramping, bloating, and diarrhea can quickly worsen dehydration and become very painful or even debilitating. In this post, I outline some easy strategies to help you feel better and improve performance when facing GI issues. By following these nutrition strategies, one can improve symptoms and performance as a whole.

GI issues can happen before, during, or after a run and can rapidly cause dehydration and electrolyte imbalance. If GI issues are not addressed, they can lead to underfueling, cramping, and poor performance. Underfueling will eventually lead to hitting the wall, or even dropping out of a race altogether.

Why do GI issues happen with some athletes?

There are a few reasons for GI issues in runners. 

  1. As you run, the stomach and gut are literally being shaken, and this makes it difficult for your body to digest foods. 
  2. Running also requires the body to divert blood flow away from the gut to supply oxygen rich blood to the working muscles. This process makes it very difficult for the body to digest food and run at the same time.
  3. Feeling nervous can also cause GI issues. Nervousness is something I’ve experienced myself during track workouts! Typically, if I dive a bit further into how an athlete feels before a race or track workout, feelings of nervousness usually surface. Breathing and mental exercises can help soothe an athlete’s nerves. Similar to running, feeling nervous takes blood supply away from the gut and diverts it to the nervous system to cope with stress (elevated heart rate, sweat, increased blood supply to brain, etc.).

Nutrition strategies to prevent GI issues:

It’s important for athletes to ensure they’re hydrated before heading out for a run. When exercising, the blood is shunted to working muscles and away from the gut causing a lower blood volume. Ultimately, any food or sports beverage you consume during a workout may cause GI distress. 

Time meals so you finish eating at least one hour before running. Work with a sports dietitian to time your food so it’s digested by the time you start exercising. 

Hydrate by drinking 10-20 oz of water one hour before a run and 2-4 oz every 15 min for runs lasting one hour or longer. You might need to do a sweat test to see how much water your body loses. Take note that you lose more water when exercising in hot, humid, dry, and high altitude. 

Foods – Include bland foods such as, rice, bananas, oatmeal, dry toast, or potatoes before your run. Another dietary strategy is called Low Fodmap which has been shown to help with GI symptoms. I’ll write more about this and how to follow in a separate post.

Quick tips: 

  • Eat at least one hour before running 
  • 10-20 oz of water before, then 2-4 oz every 15 min (depending on heat, humidity, altitude) 
  • Limit caffeine or switch to tea
  • Limit spicy foods, high-fat foods, high-fiber foods (beans or lentils) or dairy. 

Try these gu’s, gels, and chews during your run because they are made with fewer processed ingredients. Instead of maltodextrin, they use monosaccharides like glucose and fructose which are easier for the body to digest. They are best tolerated with a gulp of water.

Try these Gels, Gu’s or chews

Gels/Gu’s 

Honey stinger – website 

Untapped energy gels – website 

Huma energy gels – website

 

Energy chews are great because you can ingest them at a slower rate. This allows your gut to work more slowly and not cause GI issues. For best results, you may take a few at a time. 

Liquid sports drinks such as Skratch or Maurten can be helpful because they are hydrating and can be taken in a small amount at a time. When using, be careful not to overwhelm the gut by ingesting too much too fast. 

You can also ask your doctor about the over the counter medication called imodium.

References

Gibson PR, et al. Other dietary confounders: FODMAPS. Dig Dis. 2015;33(2):269–276.

Lis DM. Exit Gluten-Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in Athletes. Sports Med. 2019 Feb;49(Suppl 1):87-97. 

O’Keeffe M, Lomer MC. Who should deliver the low FODMAP diet and what educational methods are optimal: a review. J Gastroenterol Hepatol. 2017;32(Suppl 1):23–26. 

Staudacher HM, et al. Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. J Hum Nutr Diet. 2011 Oct;24(5):487-95.

How to Restore Your Period as an Endurance Athlete

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How to Restore Your Period as an Endurance Athlete

  • By Amy Stephens RDN CSSD
    NYU Track & Field
  • Sara Fischer, Intern
    Track athlete at Hamilton College

Athletes burn tons of extra calories each day because of the high demands of their training. If their nutritional needs are not being met, they may be underfueling. For female athletes, underfueling poses a high risk for secondary amenorrhea, which is defined as the absence of three or more periods in a row by someone who has had periods in the past. It can lead to a variety of other health issues, specifically impacting bone health and lowering immunity. Unfortunately, secondary amenorrhea is extremely common in female runners. The good news is, it is possible for an athlete to regain their menstrual cycle and potentially reverse the effects caused by secondary amenorrhea. But how? 

The short answer is simple: exercise less, and eat more.  

The long answer is that it isn’t so simple for athletes. Many athletes may feel that they have no chance at regaining their menstrual cycle, because their lifestyle directly goes against the baseline rule of exercising less and eating more to restore their period. Additionally, some athletes may fear weight gain despite the fact that it may be necessary for them to restore their cycle. However, secondary amenorrhea is reversible, and here are 5 ways in which an athlete can make small changes in order to restore their period:

  1. Increasing Calories – Secondary amenorrhea is caused by a prolonged caloric deficit. The most important thing an athlete must do to restore their menstrual cycle, is to increase their caloric intake. It does not need to be a major lifestyle change or a completely new diet, adding in 1-2 nutritionally dense snacks every day might even do the trick. Adding between 350-450 calories per day above energy requirements, may be enough to restore an athlete’s menstrual cycle (Ciadella-Kam et al., 2014). However, if you are substantially under nourished, your body may require a higher level of calories to meet nutritional needs.

  2. Timing of Fueling – No matter what time of day it is, refueling as soon as possible after a run or a hard workout is essential for your body to properly recover. It is best to eat a snack or a meal within 30 minutes of finishing a run, to kickstart replenishing your glycogen stores. Additionally, eating as soon as possible after a workout is a great way to replenish the calories expended during the training session. By refueling, you are preventing your body from falling into a prolonged calorie deficit, thus supporting the goal of avoiding a caloric deficit for restoring the menstrual cycle.

  3. Dialing Back Training – Studies show that reducing exercise intensity restores estrogen production and hormonal balance. It may be beneficial for an athlete to dial back on their training, if they are struggling to regain their menstrual cycle after a period of time. However, there are some athletes that can restore their period by making nutritional changes, and continuing their normal training pattern. Focusing more on food timing around workouts may be supportive to athletes who need to be training year round.

4. Increasing Healthy Fats – Healthy fats supply the building blocks for female hormone production in the body. Increasing healthy fats when in secondary amenorrhea recovery supports the production of estrogen, progesterone, and healthy brain tissue. Healthy fats also support overall nutrient absorption, so consuming healthy fats allows your body to make the most out of all the other food you eat, ensuring that you are absorbing all the nutrients you need. Some easy ways to increase healthy fats can be from foods like full fat dairy products, avocados, fish, nuts and nut butters, seeds, and cooking with olive oil.

5. Necessary Weight Gain and Increasing Body Fat – It is a common misconception among runners and other athletes that being thinner will improve performance. This is not true, and in fact having a body fat percentage that is too low can be dangerous. For menstrual health, body fat is crucial. Women that have a low BMI (body mass index) are producing less estrogen, which can lead to secondary amenorrhea. While everybody is different, and using BMI may not be an accurate representation of what is healthy versus what is not, if an athlete has a low BMI as a result of extremely demanding training as well as a calorie deficit, it is not healthy. This is especially the case if they suffer from secondary amenorrhea. If you have lost your menstrual cycle, even if you are not necessarily “underweight” as understood by the BMI scale, you may be at an unhealthy bodyweight for YOU. Gaining some essential body fat will support hormone health by aiding the production of estrogen, allowing your body to regain its menstrual cycle.

6. Shift away from the diet mindset – Deliberately limiting your food or food intake with the aim of losing weight can lead to changes in your metabolism and hormone balance. Ensure that you eating enough to sustain your physical activity and promote recovery. Seek guidance from a sports dietitian expert to accurately assess your nutrition requirements and create a well-balanced meal plan.

7. Pay attention to your body’s hunger cues – Feeling hungry is a sign that your body needs food. By ignoring hunger cues, your body’s natural rythms can become imbalanced. When you feel hungry, opt for a nutritious meal or snack to address your body’s needs.

 

In addition to misinformation regarding the effects and severity of amenorrhea in athletes, it is also common for people to believe that going on birth control will fix these issues. While the birth control pill can produce a “period” it’s actually a withdrawal bleed. It’s not a natural period where your body has enough nutrients to produce hormones. A withdrawal bleed is not a real period and it doesn’t indicate you are in calorie balance.

Your physician may suggest that, as an athlete, it’s ok to miss your period. As mentioned, losing a period is not healthy and indicates an imbalance with nutrition and exercise that requires attention. Prolonged amenorrhea can have long-term effects on bone health.

Ultimately, there is no formula for restoring your period. Everybody is different, and some methods may work better than others. Additionally, some people may regain their periods faster than others, but this does not mean that you should stop trying. Small changes over time build up, and eventually by using these tips you can restore your period and continue becoming the strongest and healthiest athlete you can be. 

Reach out to an informed physician or  sports dietitian who can provide additional guidance about restoring your cycle.



References

Cialdella-Kam, L.; Guebels, C.P.; Maddalozzo, G.F.; Manore, M.M. Dietary Intervention Restored Menses in Female Athletes with Exercise-Associated Menstrual Dysfunction with Limited Impact on Bone and Muscle Health. Nutrients 2014, 6, 3018-3039. 

 

De Souza MJ, Mallinson RJ, Strock NCA, Koltun KJ, Olmsted MP, Ricker EA, Scheid JL, Allaway HC, Mallinson DJ, Kuruppumullage Don P, Williams NI. Randomised controlled trial of the effects of increased energy intake on menstrual recovery in exercising women with menstrual disturbances: the ‘REFUEL’ study. Hum Reprod. 2021 Jul 19;36(8):2285-2297.

 

Hackney AC. Menstrual Cycle Hormonal Changes and Energy Substrate Metabolism in Exercising Women: A Perspective. Int J Environ Res Public Health. 2021 Sep 24;18(19):10024.

 

Ihalainen JK, Kettunen O, McGawley K, Solli GS, Hackney AC, Mero AA, Kyröläinen H. Body Composition, Energy Availability, Training, and Menstrual Status in Female Runners. Int J Sports Physiol Perform. 2021 Jul 1;16(7):1043-1048.

ENERGY BARS AND BITES​

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ENERGY BARS and BITES

  • By Amy Stephens RDN CSSD Sports Dietitian, NYU Track and Field
    Sara Fischer, Intern, Collegiate Runner

Athletes have high energy demands, and it can be difficult to meet these needs with meals alone. Energy bars and bites are a great way to offset hunger and fill in gaps between meals. Together with my intern, Sara, we created a list of energy bars and bites that we personally enjoy. These recipes can be easily prepared as a convenient way to meet nutritional needs.

Chocolate Peanut Butter Bites

 

Ingredients:

Directions:

  1. Combine all ingredients (except chocolate chips) in a food processor and pulse until well-mixed. If you don’t have a food processor, use instant oats.
  2. Add 2-3 Tbsp water to hold the mixture together.
  3. Remove from the food processor and stir in mini chocolate chips.
  4. Scoop mixture and roll into balls. Freeze until solid and store in the freezer or refrigerator.

 

 

 

Mint Chocolate Bites

Ingredients:

  • 1 cup rolled oats
  • 1 1/4 cups Medjool dates — softened and pitted (about 10 dates)
  • 1/2 cup peanut butter
  • 3 tablespoons mini chocolate chips
  • 1 tablespoon chia seeds  (optional)
  • 1 tablespoon ground flaxseed
  • 1/8 teaspoon salt
  • 3 tablespoons cocoa powder
  • 2-3 Tbsp water

Directions:

  1. To soften dates, leave in water for 10 min or add to boiling water for 5 min.
  2. Place the dates in the bowl of a food processor and pulse several times until the dates break into small bits and form a ball that sticks to the side of the bowl. 
  3. Add the oats, peanut butter, and salt. Pulse until the mixture is broken down and in small pieces but not completely smooth. Add the cocoa powder and pulse to combine. At this point, the dough will look like crumbs. Add 2-3 tablespoons of water until the mixture forms a paste. 
  4. Scoop some into your hand and press to roll it into a ball, it should hold together easily. If it seems too dry and isn’t holding together, add a little peanut butter; if it’s too sticky, add a few more oats. (The amount you need may vary based upon the brand of peanut butter you use and the moisture of the dates.)
  5. Roll the dough into balls of your desired size (I did slightly over 1 inch and ended up with 14 energy balls). 
  6. Place in the freezer or refrigerator to harden.

Energy bar 

Inspired by wellplated

Ingredients:

Directions:

    1. Line an 8×8- or 9×9-inch baking pan with parchment paper, leaving an overhang on two sides like handles.
    2. Place the peanut butter, honey, and coconut oil in a medium heatproof bowl. Set the bowl over a saucepan of water and bring the water to a simmer over medium to medium-high heat. (Do not let the water boil, and make sure the water does not touch the bottom of the mixing bowl.) Stir and heat until the mixture is smoothly combined. Remove the bowl from the saucepan and turn off the heat
    3. Add the oats, protein powder, flaxseed, cinnamon, and salt to the bowl with the peanut butter mixture. Stir to combine. The mixture will seem very dry at first but will come together as you stir. It won’t be sticky but should hold together when pressed.
    4. Fold in the chocolate chips or cranberries. (If the mixture is still fairly warm, pop the bowl into the refrigerator for a few minutes to let it cool. Cooling the mixture will prevent the chocolate from melting. Don’t worry if they do melt a little—the bars will still be delicious!)
    5. Press evenly into the prepared pan and refrigerate for 1 hour or until firm.

    6. Lift the bars from the pan using the parchment handles and transfer them to a cutting board. Slice into bars as desired and enjoy.

Pumpkin energy bites 

Inspired by pinchofyum

Ingredients:

  • 2 cups oats
  • 1/2 cup canned pumpkin puree
  • 1/4 cup almond butter or peanut butter
  • 1/4 cup chia seeds
  • 1/4 cup pumpkin seeds
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon (optional, see notes)
  • 1/2 cup maple syrup or honey
  • generous pinch of salt
  • 1/2 cup dark chocolate chips

Directions:

  1. Pulse all ingredients (except chocolate chips) in a food processor until well-mixed.
  2. Add chocolate chips and pulse a few more times until they are in small pieces.
  3. Scoop mixture and roll into balls. Freeze until solid and store in the freezer or refrigerator.

Energy Bites By Sara Two Ways

IG  @eatzbysara 

Coconut Cashew Energy Bites

Ingredients:

  • 1 cup oats
  • ½ cup cashew butter
  • ¼ cup honey
  • 1 cup shredded coconut
  • Optional: 2 tbsp vanilla protein powder

Maple Cinnamon Energy Bites

Ingredients:

  • 1 cup oats
  • ½ cup almond butter 
  • ¼ cup maple syrup
  • 2 tbsp chia seeds
  • *(for this recipe I recommend Justin’s Maple Almond Butter for flavor)*

Directions for both recipes:

  1. Mix all ingredients together in a large bowl
  2. With your hands, roll the mixture into balls (you can make them any size you like, I usually make them about 1-2 inches in diameter. This way, the recipe yields about 12-15 bites.



NYC MARATHON NUTRITION PANEL​

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NYC marathon nutrition panel

  • By Amy Stephens RDN CSSD, Sports Dietitian for NYU Track and Field

If you’re a marathon runner, you’ll appreciate this presentation. On July 16th, 2023, I was invited to participate in the NYC Marathon nutrition panel hosted by NYRR. We covered a lot of important topics for runners such as: hydration, fueling, gear, and how to prevent hitting the wall. There were over 1,000 individuals on live stream and 50 attended at the NYRR Run Center. Below is the YouTube link for the full talk. 

How Social Media Affects Athletes

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How social media affects athletes

  • By Amy Stephens RDN CSSD
    Sara Fischer, Intern
  • Edited by Amy Gregorek

Social media can be a great place for athletes to connect with other athletes, share content about their own journeys, and follow their favorite pros. However, social media can also become a toxic environment for those who are not cognizant of its impact.

 

  • Social media can be a catalyst for negative thoughts about body image, caused by comparison to others. It is impossible to  know whether an account owner is editing their photos, posing in a certain way, or the relationship they have with their own bodies. With that said, comparison to others on social media often becomes an unavoidable truth.
  • Creators may use social media as an outlet to spread information or advice on topics like training, nutrition, and “tips for athletes” despite not always being licensed professionals. It is important to consume  information written by professional, credible sources because the viral wellness tips or popular hashtags shared online can be polluted with misinformation. For an innocent scroller, differentiating the two can be challenging.
  • Social media may cause an athlete to think their own wins are not good enough. For example, a runner may feel proud of themselves for running 6 miles without stopping, and then they may open Instagram and see that another runner ran 7 miles at a faster pace, and their pride can turn into disappointment.
  • Social media promotes quick fixes. Too often athletes get caught up in looking for the easy and fast route, whether that be to heal an injury or improve their performance. If something online looks easy, it probably isn’t true.
  • Social media platforms provide medical advice for various symptoms often obtained from unreliable sources. This poses a significant risk to consumers and hinders an athlete from seeking a thorough evaluation by a qualified medical professional. Relying on untrustworthy information can impede and delay a timely delivery of care. 

Where should athletes get their information?

  • Injury recovery/Diagnosis: Their own medical doctor (MD), physical therapist (PT) or coach 
  • Fueling/Nutrition: Registered Sports Dietitian/Nutritionist who focus on fueling for performance
  • Training plan/lifting plan: Directly from their coach, physical therapist, or athletic trainer 

*Make sure the person providing advice has training in the specified area.

How to use social media in a positive way?

Be a conscious consumer! Seek out accounts that promote a positive body image and convey positive messages. If certain posts spark feelings of dread, sadness, or uneasiness, it may be beneficial to unfollow those accounts. 

Be skeptical when it comes to products and services endorsed by influencers lacking relevant education or expertise in the field. It’s important to remember that their primary goal is to sell a product or service. They may present the product in an appealing manner to achieve that objective. 

There is no supplement, powder or pill that will help you perform better. The key is to follow a well-balanced diet, prioritize recovery, and follow a suitable training plan.

How To Eat If You Are Training for a Marathon

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How To Eat If You Are Training for a Marathon

  • By Amy Stephens RDN CSSD
    Sara Fischer, Intern

The way you nourish your body is equally important as your training and strength exercises. As a sports nutritionist based in NYC, I frequently encounter questions regarding dietary recommendations for individuals preparing for a marathon. In collaboration with my intern, Sara Fischer, we have developed this guide specifically tailored to individuals participating in the NYC marathon or any fall marathon, providing valuable insights on how to fuel your body leading up to the 26.2-mile journey.

What to eat

CALORIES:

  • It is important for runners to eat a well rounded, nutrient rich, balanced diet. First and foremost, runners need to ensure they are eating enough calories. Because running requires a lot of energy, it is extremely important that runners are in an energy balance to prevent underfueling. Underfueling leads to serious health effects. 

Energy requirements are not static throughout a marathon training block. As the training volume intensifies, higher levels of nutrients become essential. The energy demands may be less on recovery days, but it is equally important to continue fueling to restock glycogen and repair muscle tissue. 

A common mistake is to underfuel on recovery days. Recovery days require an adequate amount of nutrients to help the body recover for the next workout. Energy is required for cross-training, daily activities such as attending work or class, errands, or commuting. It’s possible that you may not require as many snacks during these lower intense periods.

CARBOHYDRATES:

Runners need to focus on a carbohydrate rich diet. If you are training for a marathon, you are spending most of your time either recovering from a run, or preparing for another one. Since running requires glucose from the bloodstream, your body is in need of carbohydrates to replenish those glycogen stores after workouts. Runners should aim for 60-70% of their calories from carbohydrates. 

Over time, with adequate carbohydrates, the body gradually increases the amount of glycogen that can be stored in muscles and liver. Proper fueling throughout training can increase your overall glycogen storage capacity. Glycogen is one way to help prevent “hitting the wall”. This occurs when runners have not properly trained, run too fast on race day or under fuel on race day.

In order to maximize glycogen stores, runners should aim to consume 7-10 grams of carbohydrates per kilogram of body weight, daily. The average runner should aim for 475-700 g/day. This can be met by eating carb-rich meals spread into three meals plus two-to-three snacks.

PROTEIN:

Protein is broken down into amino acids which are essential for building and repairing damaged tissue. Eating protein throughout the day is also helpful to maintain the immune system and prevent muscle breakdown. Eating too much protein can displace other important nutrients that are necessary to optimize sports performance. Aim for 1.5-1.7 grams protein/kilogram which is about 20-30 grams with meals and 10-15 grams for snacks.

HEALTHY FATS:

It is crucial that runners include healthy fats in their diet. Healthy fats are necessary to absorb fat soluble vitamins, they help to lower injury risk, and regulate energy levels. Healthy fats are a great source of omega-3’s which have been shown to reduce inflammation. In order to keep the diet balanced, aim for approximately 20-30% of calories from fats.

VITAMINS:

Runners need to make sure they are giving their bodies adequate vitamins. Vitamin D and Calcium are particularly important for bone health, specifically reducing the risk of stress fractures. Iron is important to keep you energized. Iron deficiency can lead to decreases in performance. B vitamins are essential to energy production.

How to eat around your workouts

Before a run, especially if the run is 60 minutes or longer, your body will need fuel beforehand. Your pre-run snack should be rich in carbohydrates, and eaten at least 30 mins to an hour before you head out. Avoid high fiber foods as they are difficult to digest and may lead to discomfort during the workout.

  • Pre-run snack examples include a banana, toast with peanut butter, homemade energy balls, dates, dried fruit, granola bar or Clif bar.

For runs lasting less than 60 minutes, fueling is optional. If you experience hunger, consuming snacks and fluids can be beneficial for sustaining energy levels.

For a run lasting longer than 90 minutes, your body might need additional carbohydrates. Your body processes approximately 60g carbs per hour of exercise, so during these longer sessions you will need to start fueling within 45 minutes, and continue to consume 30-60g carbs/hour for the duration of the run. 

  • You can accomplish this by eating things like energy gels, easy-to-eat dried fruit, go-go squeeze applesauce, or even gummy bears. You can also put a spoonful of honey mixed with something like coconut water into your water bottle to make a carb and electrolyte rich sports drink.

After a run, your body needs to replenish its glycogen stores. Refuel after runs by eating a balanced meal or snack high in protein and carbs. It is best to eat this within 30 minutes to an hour of finishing a run, so that you can kick start the recovery process and be ready to go for your next session. Prioritize recovery food especially on tough workout days or if you are planning a double workout session.

How to hydrate

  • Hydration requirements are individualized. Sweat rates depend on many factors such as: genetics, gender, heat acclimation, exercise intensity, humidity, etc. A sweat test is a great way to determine individual sweat rates. 
  • Easy runs: 1-2 hours before your run, drink 10-20oz of water. During your run, it is your choice whether you want to sip on water throughout. After your run, replenish the lost fluids with 35-70 oz of water with electrolyte. Take note of your hydration level prior to running. If you begin your workout in a dehydrated state, you will need to consume fluids regardless of the duration. Additional fluids will aid in replenishing lost fluids from previous workouts and prevent further dehydration.
  • Long runs/tempos: 1-2 hours before your workout, drink 10-20oz of water. During your run, drink 4-8oz of water every 20 minutes, with electrolytes. After your workout, replenish the fluids with 35-70 oz of water with electrolytes.

References

Burke L, Hawley J, Wong S & Jeukendrup A.  Carbohydrates for training and competition, J Sp Sc, 2011. 29:sup1, S17-S27.

Coyle, E. F. Fluid and fuel intake during exercise. J Sp Sc 2004. 22: 39–55.

Jeukendrup, A. E. and Chambers. Oral carbohydrate sensing and exercise performance. Current Opinion in Clinical Nutrition and Metabolic Care, 2010. 13: 447–451.

Sawka MN, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007. 39(2):377-90.

Oatmeal 101: How to Level Up Your Daily Oatmeal

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Oatmeal 101: How to Level Up Your Daily Oatmeal

  • By Amy Stephens RDN CSSD
    Sara Fischer, Intern

Oatmeal is a fantastic breakfast option for runners. Oats are a very nutritionally rich food, as they contain carbohydrates, proteins, vitamins and minerals and antioxidants. Additionally, oats are generally easy on the stomach and are filling without causing discomfort. Oats are a great pre-run option for sustained energy.

A side note from Sara (the intern): As a runner, I eat oatmeal pretty much every day. It sounds like a bland meal, but if there’s anybody who you should trust to help you jazz up your oatmeal it’s me! (I’ve posted over 37 oatmeal recipes on @eatzbysara). Here are 3 recipes you can try at home to add some more creativity to your daily oatmeal!

Optional : you can add protein powder to any of these recipes if you choose

 

Banana Bread Baked Oats

Have some extra time in the morning? Try baked oats. This cozy breakfast takes 30-40 mins to bake, and it comes out with a cake texture! This recipe tastes just like you are eating banana bread for breakfast.

Ingredients:

●  1⁄2 cup oats

●  1⁄2 cup milk of choice

●  1 banana

●  1 tbsp any plain yogurt

●  1⁄2 tbsp maple syrup/honey

●  1⁄2 tsp baking powder

Directions:

●  Preheat oven to 400°F

●  Blend all ingredients

●  Bake for 22-30 mins (depending on oven)

Toppings:

● Peanut butter, granola, banana slices::

Carrot Cake Overnight Oats

For those on-the-go people – have NO time in the morning? Overnight oats are your best friend. You make them the night before, so all you have to do in the morning is grab them from the fridge and you’re all set. This recipe is a mix of the refreshing chilled oats plus the cozy irresistible carrot cake flavor.

Ingredients:

●  1⁄2 cup oats

●  1⁄2 cup milk of choice

●  1⁄2 cup grated carrots

●  2 tbsp any plain yogurt

●  Dash of cinnamon, nutmeg, cloves, ginger

Directions:

●  Mix all ingredients, put in a closed container

●  Store in the refrigerator overnight

●  The next day: Add toppings and enjoy

Toppings:

● Almond butter, pecans, raisins

Lemon Coconut Microwave Oats

Microwave oats are great for busy people who still love a warm bowl of oatmeal in the morning. This recipe combines tangy and sweet in the most delicious way.

Ingredients:

●  1⁄2 cup oats

●  1⁄2 cup milk of choice

●  1 tbsp any plain yogurt

●  1 tbsp maple syrup/honey

●  1⁄2 tbsp chia seeds

●  1⁄2 a lemon, squeezed

●  1⁄2 cup shredded coconut

Directions:

●  Blend all ingredients

●  Microwave for 3 mins Toppings

● Cashew butter, lemon zest, granola

Savory Overnight Oats

If savory is more your speed, don’t worry. You can still enjoy the versatility of a bowl of oats just like the rest of us. For this recipe, the toppings are the main event. Lots of room for creativity!

Ingredients:

●  1⁄2 cup oats

●  1⁄2 cup water

●  1⁄2 Tbsp hemp seeds

●  Dash of salt

Directions:

●  Mix all ingredients, put in a closed container

●  Store in the refrigerator overnight Toppings

● Options include hard boiled or scrambled eggs, sauteed spinach, avocado, tofu, smoked salmon, hot sauce

Delicious Recovery Smoothie Ideas for Athletes

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Delicious Smoothie Ideas for Athletes

  • By Amy Stephens RDN CSSD

Smoothies are great for after a workout because they contain the perfect balance of protein and carbohydrates. They also have plenty of antioxidants to help with tissue repair. Smoothies are a delicious and easy way to refuel and recover after a tough workout. Packed with protein, carbs, and antioxidants, these recovery smoothie ideas are perfect for athletes looking to optimize performance and recovery.

Berry Blast Smoothie

Blend together:

1 cup of mixed berries (strawberries, blueberries, and raspberries) 

1 banana (use frozen banana for creamy texture)

1 scoop of vanilla protein powder (optional)

2 tablespoons of peanut butter

1 cup of milk

handful of ice

Berries are rich in antioxidants that help reduce inflammation, while the protein powder provides essential amino acids for muscle repair and growth.

Green Monster Smoothie

Blend together:

1 cup of spinach

1 banana

1 scoop of vanilla protein powder (optional)

1 tablespoon of almond butter

1 cup of milk

handful of ice

Top with 1/2 teaspoon of chia seeds

Spinach is rich in vitamins and minerals, while the almond butter provides healthy fats that help reduce inflammation and support brain function.

Tropical Paradise Smoothie

Blend together:

1 cup of frozen pineapple chunks

1 banana

1 scoop of vanilla protein powder

1 cup of coconut water

handful of ice

Pineapple is rich in bromelain, an enzyme that helps reduce muscle soreness, while the coconut water provides essential electrolytes to support hydration and recovery.



Chocolate Peanut Butter Smoothie

Blend together:

1 cup of milk

2 tablespoons of cocoa nibs or cocoa powder

1 banana

1 tablespoon of natural peanut butter

2 tablespoons maple syrup, honey or agave

handful of ice

This smoothie is packed with protein and healthy fats, which help repair and rebuild muscles and support recovery.

Mango Vanilla Smoothie

Blend together:

1 cup Vanilla yogurt

handful of ice

½ cup fresh or frozen mango

1 banana

1 cup milk

1 teaspoon chia seeds added on top

Mango is a great source of antioxidants and potassium that is an electrolyte that helps to maintain proper hydration levels in the body.

 

Cherry Almond Smoothie

Blend together:

1 cup of frozen cherries

1 scoop of vanilla protein powder (optional)

1 tablespoon of almond butter

1 cup of milk

handful of ice

Cherries are rich in antioxidants that help reduce inflammation and promote recovery, while the almond butter provides healthy fats and protein for sustained energy.



Fuel Your Body: A Week of Nutritious Dinners for Athletes

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Fuel Your Body: A Week of Nutritious Dinners for Athletes

  • By Amy Stephens RDN CSSD

As an athlete, what you eat is crucial to fueling your body and providing the necessary nutrients to support your training and competition. However, it can be challenging to come up with new and healthy meal ideas each week. That’s why I’ve put together a list of weekly dinners that are perfect for athletes!

It’s important to prioritize your nutrition to fuel your training and competition. These weekly dinner ideas are just a starting point, but they provide a variety of nutrients and flavors to keep your meals interesting and healthy. Don’t be afraid to experiment with different ingredients and recipes to find what works best for you!

 
 photo: Well-Plated

Monday:

Grilled chicken with sweet potato and broccoli

Grilled chicken is a great source of protein, which is essential for muscle repair and growth. Sweet potatoes are an excellent source of complex carbohydrates, which provide energy for workouts and help to keep you feeling full. Broccoli is packed with vitamins and minerals, including Vitamin C, which is essential for the immune system.

Recipe The Spruce Eats

Tuesday: Quinoa and black bean bowl

Quinoa is a complete protein, which means it contains all of the essential amino acids that your body needs to build and repair muscle. Black beans are a great source of fiber, which can help regulate digestion and keep you feeling full. Add in some vegetables like peppers, onions, and tomatoes for added nutrients and flavor.

Recipe Eating Well 

 

Wednesday:

Salmon with roasted vegetables and brown rice

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve cardiovascular health. Roasted vegetables such as Broccoli and carrots are loaded with vitamins and minerals, making this a well-rounded and nutritious meal.

Recipe Roasted Root

 

 

Thursday: Lentil soup and sourdough bread

Lentils are an excellent source of protein, fiber, and complex carbohydrates. This hearty soup is perfect for athletes as it is packed with nutrients, and it is easy to make in bulk and store for meals throughout the week. Add in some vegetables like carrots, celery, and spinach for added flavor and nutrition.

 

Friday: Whole wheat pasta with turkey meatballs

Whole wheat pasta is a great source of complex carbohydrates, which can provide sustained energy for workouts and competition. Turkey meatballs are a lean source of protein, and adding vegetables like spinach and tomatoes can help increase the overall nutrient content of the meal.

 

Saturday: Stir-fry with tofu and vegetables

Tofu is an excellent source of plant-based protein, and stir-frying with vegetables like broccoli, bok choy, and bell peppers makes for a colorful and nutrient-dense meal. Add in some brown rice for added fiber and carbohydrates.

 

Sunday:

Grilled chicken with roasted potato and asparagus

Chicken is a great source of protein and iron, which is essential for carrying oxygen throughout the body. Roasted potatoes provides complex carbohydrates, while asparagus is a great source of fiber and vitamins.

 

optimize health and performance

Amy Stephens, MS, RDn, CDces, CSSD

Licensed dietiTian

specializing in sports nutrition and eating disorders

[email protected] | Book your Session

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