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Alexa Gusman (Efraimson) | Dietitian for Runners | Speaker

@alexagefraimson

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Individualized fueling for competitive runners
💕Preventing disordered eating & underfueling
👟 RDN | Retired Pro Runner | XC Coach

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In honor of my first full year as a dietitian 🥲🥹 a little about my journey and why! by @alexagefraimson

I’m so excited to welcome Alexa Gusman (Efraimson) to the Fueling Forward team!!

Alexa Gusman is our newest dietitian, and will be accepting new clients in November!

When looking for a new dietitian to add to my practice, it was important to me to find someone who also has high level experience in running. I have found it so valuable to be able to connect with my clients through those shared experiences, and Alexa is going to be an incredible resource with not only her knowledge in sports nutrition, but also her experience in the sport.

For those who don’t know Alexa’s story, she is a former professional 1500m runner for Nike who retired in 2022 to give back to the sport she loves. As a Registered Dietitian with a Master of Science in Nutrition & Nutrigenomics, she helps athletes fuel their bodies, build confidence, and develop a positive relationship with food and body image so they can perform at their best, in and out of running.

Alexa will be specializing in working with high school and collegiate athletes. If you want to learn more about Alexa, her story, and her philosophy when it comes to nutrition and sport, check out episode 12 of the Fueling Forward podcast, or book an exploratory call with her today! by @alexagefraimson

🗣I AM RETIRING🗣

After competing professionally for 8 years, I am ready and excited to move onto the next chapter of my life!!

Before this season, I wasn’t expecting it to be my last. I started the season with the same drive I always did, especially after a rough 2021 season. I was disciplined, excited, and training was going well! Racing was a little bit of a roller coaster, but I eventually came to a point in the season and realized: I’m not enjoying this. I had no fight or fire in races.

I was fortunate enough to run professionally for as long as I did and highly valued the growth I made as a person, on and off the track. Though running can teach you endlessly about yourself, it’s not adding to my life anymore.

With the help of those closest to me, I was able to make this decision- it was hard (and a little scary) in the sense that I was closing a chapter of my life that I had known for so long, but it also felt like the right time because I’m so incredibly excited for the next chapter.

Thank you to @unionathleticsclub , @pete.j.julian , @davidmchenry13 and @soniagrith for not only their coaching, but their mentoring and aiding the personal growth of their athletes off the track

Thank you to @nike for their unwavering support the last 8 years- @potusmoser and his team treated me so so well.

Thank you to @jordangusman__ for his love and support during one of the biggest transitions of my life so far - I am ecstatic for our future

And thank you to @efraimsonchantel and @dan.efraimson - you helped me verbalize how I was feeling, and though it was emotional, your guidance and advice was exactly what I needed

I am so grateful for my journey and the ability to do this for as long as I did. Thank you to everyone who has supported me along the way; it made it all the more valuable ✨ by @alexagefraimson

Here’s your guide on what to eat based on how much time you have before your run and how long your run is 💕

These are general guidelines, and each person is different, so find what works for you when it comes to fueling before training. And for any runs longer than 90min, consider increasing carbs pre-run!! Just to call out- we can digest ~1g of carb/minute, so take that into consideration when eating before a run- plan accordingly, and give yourself enough time to eat!!

Because the better you fuel, the better you’ll feel. by @alexagefraimson

You don’t have to listen to everything an influencer says on the internet 😇

And experience is not credentials!! There’s SO much info out there, and just because someone looks fit doesn’t mean doing what they’re telling you to do will help you get faster - remember that difference queens 💕 by @alexagefraimson

I’ve been getting a lot of questions on how to fuel lately, so here’s a guide to what meals vs snacks looks like for athletes!

Save this for when you need some guidance with fueling- the better you fuel, the better athlete you’ll be 😇 by @alexagefraimson

As an athlete, can absolutely get lean and strong and fast. But there’s two ways to do it:

• eat adequately and allow your body to make the body comp changes it wants to make while supporting your hormones, physiological adaptations, mental health, and optimizing performance

Or

• force your body to lean up, sacrificing overall health, leaving performance on the table, and get anxious/stressed trying to do it

Your body will find the body comp it wants to be at to support your training, and when your body is getting enough energy to support its normal function AND training, that’s when you’re going to make your biggest strides in performance.

Because once you’re focused on how lean you can, you’re not focused on performance anymore 💅🏻 by @alexagefraimson

How you fuel as an athlete makes a difference!! And while everyone’s fueling needs are different, these habits will catch up to you in your performance, recovery, and how you feel on a daily basis 😇 by @alexagefraimson

Sometimes a shift in thinking can make ~all the difference~

Running isn’t easy, so don’t make it harder on yourself by cutting out food and underfueling!! You got this queen 💕 by @alexagefraimson

Just because it’s trending doesn’t mean you need to buy it 💅🏻 (or that it will help performance!) by @alexagefraimson

Sis the more you fuel the better you’ll run!!

I typically recommend eating 5-6 times a day for my student athletes, so use these ideas to make sure you’re getting enough calories and carbs in for your training!! by @alexagefraimson

The last slide is my favorite 😘

Avoid these nutrition mistakes I made when I started taking running seriously!! You’ll be ~seriously~ glad I told you these by @alexagefraimson