Fueling Insight
The blog
Fueling strategy, race-day nutrition, and evidence-based answers to the questions endurance athletes ask most.
Latest · Recovery & health
Adrenal Fatigue and Diet: Supporting Stress Resilience
You’ve been fueling well and hitting your training plan. But you’re still tired, slow to recover, and more stressed than your workouts should cause. If this sounds like you, you may be asking what adrenal fatigue and diet have to do with your training. Many athletes come to us feeling this way, especially after eating
February 27, 2026 · 11 min read
Fueling
What to Eat Before Track Meet: Fueling Tips for Athletes
Wondering what to eat before track meet? You’re not alone. This is a common question from athletes. Whether you’re running a 100-meter sprint or the mile, eating the right foods before competition day can give you the energy and confidence to compete at your best. Hi! I’m Mamie Grace McClelland, a pole vault athlete and
June 29, 2025 · 9 min read
Hydration
4 Steps for Staying Hydrated During Cold Weather Running
Hydration is complex and dynamic, especially for runners and endurance athletes. Drinking when the weather is hot outside can be more intuitive, but not necessarily during cold weather running. Picture this: It’s a hot summer day in mid-July and you break a sweat just stepping outside. You begin your run, and 10 minutes in, your
November 29, 2024 · 6 min read
Stories & field notes
The Running Event 2024: A Sports Dietitian’s Takeaway
The 18th annual premier run and outdoor specialty retail conference, The Running Event 2024 (TRE), took place November 19-21 at the Austin Convention Center in Austin, Texas – and it was a record-breaking show! Retailers: This event is a must-attend if you are interested in the latest innovations in footwear, apparel, nutrition, recovery, and technology. Hi! My name is
November 25, 2024 · 6 min read
Fueling
What is Bonking? Nutrition Tips to Help You Go the Extra Mile
As an endurance athlete, you are familiar with the feeling of fatigue. It’s typically a sign that you are pushing your body and working to improve your fitness. Though fatigue is normal, bonking is NOT. Bonking, or “hitting the wall,” is an extreme condition when your body becomes depleted of its energy stores. It goes
November 19, 2024 · 5 min read
Recovery & health
Protein Snack Packs for Endurance Strength, Training & Recovery
In the world of endurance sports, protein is more than just a staple in your diet; it’s a crucial component for optimizing performance and recovery. As an endurance athlete, you use your body for long training sessions and races. It can be helpful to have go-to protein snack packs before heading back home, to the
May 16, 2024 · 5 min read
Recovery & health
Regaining Menstrual Health: How to Get My Period Back as an Endurance Athlete
As a female endurance athlete, menstrual health is as critical as your physical training. Yet, you may be facing a silent issue-amenorrhea (loss of your period or menstrual cycle)-and asking yourself, “How to get my period back?” Not just a matter of reproductive health, the loss of a regular menstrual cycle can impact your long-term
May 6, 2024 · 5 min read
Recovery & health
Unlocking Endurance: The Best Magnesium for Athletes
Magnesium is essential for endurance athlete health and performance. You may benefit from magnesium supplementation, but it can be confusing to know which kind is the best magnesium for athletes. Do you ever struggle with low energy? Do you suffer muscle cramps? Do you have trouble sleeping? These are possible signs of many conditions, but
March 8, 2024 · 8 min read
Recovery & health
Creatine for Endurance Athletes
Is creatine good for endurance athletes? Should you supplement with creatine for endurance running? Does creatine help you build lean muscle? These are common questions asked by all types of athletes, not just endurance athletes. Creatine is one of the most popular ergogenic aids used by both competitive and recreational athletes. It is even taken
October 17, 2023 · 8 min read
Recipes & practical
Fuel Victory with Volleyball Tournament Snacks
Volleyball tournament snacks are a critical part of your rotation for peak performance. Tournament nutrition tips from a sports dietitian!
May 30, 2023 · 6 min read
Recipes & practical
Meal Prep for Athletes: A Tool for Nutrient Timing & Performance
Are you more focused on getting out the door on time, and much less on planning ahead what food will fuel your day? Are you wondering how to build a quick meal with all of the key parts to support your training? Meal prep is a buzzword for anybody wanting to eat healthier and save
May 1, 2023 · 11 min read
Hydration
Sweat Test for Athletes: Guide to Optimizing Hydration
Do you struggle with hydration during your exercise? Are you wondering if there is a sweat test for athletes to improve your heat tolerance and exercise performance level…especially as the temperatures (and humidity) begin to climb as summer approaches? Hi! As a sports dietitian and endurance athlete living in the {HOT and humid} state of
March 1, 2023 · 12 min read
Recovery & health
Should Athletes Take A B12 Energy Shot?
Are you wondering if a B12 energy shot will give you an edge at your next hard training session or race? Vitamin B12 is a water-soluble vitamin widely available in checkout lines and taken as a B12 energy shot. Easy accessibility and slick marketing may trigger your impulse purchase, especially if you’re feeling tired or
February 1, 2023 · 6 min read
Fueling
Nutrition for Rodeo Athletes
Do you struggle with the challenge of meeting nutrition demands as rodeo athletes? Do you suffer from low energy or injury? Rodeo, second to baseball, is the epitome of American values and a fast-growing contact sport. (1) Rodeo athletes experience unique nutrition challenges with frequent road travel, high physical demands, and high risk for brain
January 23, 2023 · 8 min read
Recovery & health
Recovery Recipe: Mexican Street Tacos
Quick, easy recovery recipe for the time-crunched athlete and the entire family. Protein is important for muscle repair after exercise and for overnight recovery. (1, 2) This recovery recipe is a household favorite that can be easily adjusted for everyone on the team or in the family. Double (or triple) the recipe for easy meal
January 17, 2023 · 4 min read
Recipes & practical
Lunch Ideas for Teenage Athletes from a Sports Dietitian
Do you find yourself at a loss when it comes to lunch ideas for teenage athletes? In this blog post, I’ll give you the tools you need for lunchtime success for your athlete. We’ll start with how to include the three building blocks of a meal. Then, I’ll share ideas for creating a lunchtime game
January 3, 2023 · 6 min read
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