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Shay | Nutritionist-Dietitian

@fueledbyshay

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performance • body recomposition • women's health
@uesca1 endurance sports nutrition
personal ↘ @shaycstllo
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we started this journey when @pawcastillo reached out after getting his blood work back, with some markers a bit higher than we’d like.

we didn’t rush anything. we built a plan that actually fit his lifestyle.

and yes… we started right around christmas 🎄

but what stood out the most was his consistency. he stayed locked in, even when the scale fluctuated from events and a busy schedule. no overcorrecting, no extremes, just consistency. he learned how to stay in control of his food without cutting everything out.

12 weeks later 📉
– 21 lbs down
– 14% body fat reduced

this is what body recomposition looks like when you make it doable.

really proud of you, paw. he made it possible, and he continues to choose better habits every day 👏

#fueledbyshay #clientprogress #bodyrecomp by @fueledbyshay

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7 months ago

these past few months, these athletes showed up and delivered some strong performances across different races. 🏁

from half marathons to triathlon and the marathon distance, every finish line here represents months of consistent training, disciplined fueling, and showing up even on the days when it wasn’t easy.

I’m really proud of each of them for trusting the process and putting in the work behind the scenes. Preparing for races while balancing work, life, and training isn’t always simple, but they made it happen.

grateful to be part of their journey and support their race preparation along the way. ♥️

well-deserved PBs all around. 👏

@aikalimmm @francisparrenas @japreyes

#fueledbyshay by @fueledbyshay

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7 months ago

always running, always learning ✨

officially a uesca certified sports nutrition coach 🏃🏻‍♀️ by @fueledbyshay

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7 months ago

carbs for training 🍞⚡

sometimes we overthink what to eat before a workout when all we really need is something that fuels us and doesn’t upset our stomach 😂

not every pre-workout meal needs to be perfectly balanced. sometimes keeping it simple works better. by @fueledbyshay

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10 days ago

“eat more fiber” makes a lot more sense when you know what it actually does. by @fueledbyshay

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17 days ago

if vegetables aren’t your strongest food group, fiber can feel intimidating fast 😂 but it doesn’t have to come from one type of food.

once you know where else it shows up, it becomes a lot easier to work on.

fiber doesn’t have to look “healthy” to count. it just has to be there. 🌾 by @fueledbyshay

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a month ago

craving peanut butter noodles so i made some at home 🥢

the sauce is definitely on the richer side, so shrimp went in for a little protein + balance hehe 😜 by @fueledbyshay

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a month ago

long post ahead because i have a lot to say about this one 😭

it’s been a week since we crossed this finish line. @sydney_marathon

this was honestly one of the hardest runs i’ve ever done, but also one of the most memorable. the course was tough but the views were unreal ✨

somewhere in the middle of the race, i honestly thought i wouldn’t be able to keep pushing and would probably just finish around my previous marathon time. so finding out i still managed to take 7 minutes off my PB made this one even more special. 🥹

thank you to the best coaches for guiding me through it all @runningseannahswift @martin_kvm 💪🏻✨

so grateful to @pwrendurance @andrevibar for keeping me fueled all the way through, no bonk & no cramps, the best race fit from @enimalworldwild @ajokjacobe, easy breezy from start to finish and @samsungph @sparkitph for keeping me equipped with good music and a camera ready for every Sydney moment. 🤍🎧📱

thank you to my family, friends & @japreyes who supported me through the training, the highs, the hard days, and all the way to the finish line 💯 & to the sydney crew, meeting up with cuz @c0smicgal and @jvnrqz_ & @genebeeee, you guys are superb!

and to my marathon buddy, @mohaloo for signing up for the lottery, both of us getting in, and racing this one with me. i’ll never forget sharing the hard parts, the laughs, and that finish line together. couldn’t have asked for a better person to do it with!!! you are aMOizing!!!! 🫶🏻

still can’t believe we did that. another marathon in the books. 🥹🏅 by @fueledbyshay

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a month ago

a little recap of how we navigated food in sydney during marathon week 😂

started with a high-protein, high-fiber meal, then the carb loading really kicked in. ended up hunting down asian & italian restaurants for more rice and noodles because that’s what felt easiest and most familiar before race day 🍚🍜

different country, same goal: get the carbs in and make it work 🫡 taken in Sydney, Australia by @fueledbyshay

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2 months ago

expected the hills. didn't expect the sun to be shining through it all. Sydney, you were something else. 🏅☀️

⭐️⭐️ got my 2nd star!

@runningseannahswift
@swiftandfitph
@pwrendurance
@enimalrunningdivision
@alke_ph by @fueledbyshay

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2 months ago

Want to run 42.2 km without hitting the wall? Steal the exact race-day nutrition plan from a sports nutritionist.

Best of legs tomorrow, Coach @shaycstllo! Go crush it. 🏃‍♀️

Save this for your next race build!

#SydneyMarathon #MarathonFueling #SportsNutrition #RunningTips EnduranceNutrition FuelYourRun MarathonTraining taken in Sydney by @fueledbyshay

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2 months ago

Carb loading, but make it Pinoy 🇵🇭

A little love letter to the foods I grew up with and still happily eat as a runner. turns out, fueling can look pretty familiar. 👀

and because I will always find an excuse for kakanin 😂

what Pinoy food would you add to the list? by @fueledbyshay

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2 months ago