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Kyla Channell, MS, IOC Nutrition Dip | Performance Nutritionist

@nutritionalrevolution

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👋Hi, I'm Kyla Channell — Sports Nutritionist with 15+ years in private practice. 🙋🏽‍♀️⁠ ⁠ I hold a B.S. in Clinical Dietetics from UC Davis, a Master's in Nutrition & Human Performance (graduated with honors), and a two-year Sports Nutrition Diploma from the International Olympic Committee — so when I say nutrition is my life, I mean it. 😄⁠ ⁠ I get to do something I genuinely love: work alongside some of the most dedicated professional athletes in the world and use nutrition as a real, strategic performance tool.⁠ ⁠ That means periodizing nutrition around your training and competition calendar — adjusting monthly, weekly, and daily — to support whatever your goal is right now:⁠ ⁠ 🏆 Performance optimization⁠ ⁠ 🔄 Body composition⁠ ⁠ 🩺 Injury recovery & energy availability⁠ ⁠ 🔬 Lab marker improvement⁠ ⁠ 💧 Sweat testing & analysis⁠ ⁠ 🫃🏽 Gut training, periodization & progression⁠ ⁠ Every plan is built around you — your sport, your season, your body.⁠ ⁠ ⁠ If you're ready to get serious about your nutrition, I'd love to connect.⁠ ⁠ ⁠ 👇 Comment READY and I'll send you the application link to work with me directly.⁠ ⁠ ⁠ ⁠ #SportsNutrition #SportsDietitian #AthleteNutrition #PerformanceNutrition #NutritionCoach #EliteAthletes #RecoveryNutrition #GutHealth #SweatTesting #NutritionPeriodization #KylaChanel by @nutritionalrevolution
9
7 months ago
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If you want to learn about more carbs we recommend our athletes eat before training, comment “YES” below to download our FREE Training Carbs Cheat Sheet! taken in Denver, Colorado by @nutritionalrevolution
406
4 years ago
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Here are 3 reasons why you should be fueling BEFORE training! 1️⃣ Avoid hormonal imbalances. Training while fasted can spike your cortisol levels, while also decreasing estrogen in females and decreasing testosterone in males. This loss of anabolic hormones can be very detrimental, especially if your goal is weight loss. Along with the increase in catabolic hormones from the increased cortisol levels, this combination can cause your body to hold onto fat. 2️⃣ Improved performance. If your training includes interval, tempo, or speed work, then you need to eat! High intensity sessions tap into your body’s glycolytic metabolism which depends solely on carbohydrates. What does this mean? If you can consume some carbohydrates before these intense training sessions, you will be able to hit higher intensities, power, and speed with less effort. Overall, if your goal is to improve performance, then you need to eat before training! Regardless of your sex, endurance athletes primarily rely on carbohydrates stored within muscle tissue as their fuel source. When you wake up from a night of sleep, you are typically depleted of your glycogen stores by 40-50%! Therefore, it is important to refuel your glycogen levels so that you can perform optimally. 3️⃣ Improved mood. Fasting can lead to many different consequences on your mind, body, and athletic performance. For instance, low energy and lack of focus can impact not only your day to day life, but also your training and race day performance. ⭐️ For more on sports nutrition tips and tricks, be sure to follow @nutritionalrevolution ! taken in Denver, Colorado by @nutritionalrevolution
3
4 years ago
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Racing this weekend? Screenshot this. ⏱️⁠ ⁠ Most fueling mistakes happen before the start line: a carb load that begins too late, bottles mixed at 5am, a new breakfast on race morning.⁠ ⁠ For races over 90 minutes, the carb load starts about 48 hours out at 10–12 g/kg a day. The day before is about familiar food and getting your kit sorted. Race morning is a carb-rich breakfast 1–4 hours before, a gel just before the start, and nothing new.⁠ ⁠ This is the same timeline we build for every athlete we coach, adjusted for their race, their gut and the forecast.⁠ ⁠ Comment READY to work with us 1:1 on your next race.⁠ ⁠ 📚 References in the first comment.⁠ ⁠ #raceweek #carbloading #racedaynutrition #endurancenutrition #gravelracing #ultrarunning #marathontraining #triathlon by @nutritionalrevolution
1
a day ago
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Cold rides mute thirst by up to 40%. 🌡️⁠ ⁠ Here's the trap. In the cold you pee more AND you feel less thirsty. Both at the same time.⁠ ⁠ 🔬 Kenefick et al. 2004 had people walk at 50% VO2max in 4°C air vs 27°C. Cold cut thirst by up to 40%. The hormone that holds onto water (vasopressin) dropped too, even when they were already dehydrated.⁠ ⁠ 💧 Why you pee more: cold clamps down skin blood vessels. Blood shifts to your core. Your kidneys read that as extra fluid and release it (Freund & Sawka 1996).⁠ ⁠ ⚠️ So frequent pee stops don't mean you're topped off. They mean fluid is leaving.⁠ ⁠ ✅ Drink on a schedule. Keep sodium in your bottles. Weigh in before and after to see your true losses.⁠ ⁠ 💬 Comment READY to work with us 1:1 on a cold weather hydration plan built on your numbers.⁠ ⁠ 📚 References⁠ Kenefick RW, et al. (2004). Med Sci Sports Exerc, 36(9), 1528-1534. PMID 15354034⁠ Freund BJ, Sawka MN. (1996). Influence of cold stress on human fluid balance. National Academies Press. NBK232870⁠ ⁠ #hydration #wintercycling #coldweatherriding #winterrunning #hydrationplan #electrolytes #sportsnutrition #endurancenutrition #exercisephysiology #gravelcycling #cyclocross #ultrarunning #enduranceathlete #cyclingtraining #gravelracing #cyclinglife #sweattesting #nutritionalrevolution #fuelforperformance by @nutritionalrevolution
0
2 days ago
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Peeing more on cold rides? You're losing water. 🥶⁠ ⁠ That extra stop isn't a sign you're "well hydrated." It's your body dumping fluid. Here's the physiology. 👇⁠ ⁠ 🌡️ Cold makes the blood vessels in your skin clamp down to hold heat. That pushes blood toward your core. Your body senses more fluid in the middle and tells your kidneys to let some go. This is called cold induced diuresis (Freund & Sawka 1996).⁠ ⁠ 🧠 The hormone that tells your kidneys to hold water is vasopressin (ADH). In the cold, it drops. Kenefick et al. 2004 found it fell even when athletes started out dehydrated.⁠ ⁠ 💧 Your thirst goes quiet too. Cold cut thirst by up to 40%, at rest and during exercise (Kenefick et al. 2004). And cold, dry air pulls more water out with every breath.⁠ ⁠ ⚠️ Put it together. You pee more. You feel less thirsty. You breathe off more water. Early studies found blood and plasma volume dropped as urine output rose (reviewed in Freund & Sawka 1996). That's a recipe for starting the second half of your ride behind.⁠ ⁠ Losing more than 2% of your body weight in fluid is linked to worse performance (Sawka et al. 2007, ACSM). That still applies at 35°F.⁠ ⁠ ✅ What to do:⁠ 🔹 Drink on a timer, not on thirst⁠ 🔹 Keep sodium in your bottles to help you hold onto fluid⁠ 🔹 Use warm fluids in an insulated bottle so you actually drink it⁠ 🔹 Weigh in before and after rides to see your real losses⁠ ⁠ Cold doesn't cancel your hydration plan. Stick to it.⁠ ⁠ 💬 Comment READY to work with us 1:1. We'll build a winter hydration and fueling plan off your actual sweat and sodium numbers.⁠ ⁠ 📚 References⁠ Freund BJ, Sawka MN. (1996). National Academies Press. NBK232870⁠ Kenefick RW, et al. (2004). Med Sci Sports Exerc, 36(9), 1528-1534. PMID 15354034⁠ Sawka MN, et al. (2007). Med Sci Sports Exerc, 39(2), 377-390. PMID 17277604⁠ ⁠ #hydration #coldweatherriding #wintercycling #winterrunning #hydrationplan #sportsnutrition #endurancenutrition #exercisephysiology #electrolytes #sweattesting #gravelcycling #gravelracing #cyclocross #ultrarunning #enduranceathlete #cyclingtraining #cyclinglife #nutritionalrevolution #fuelforperformance by @nutritionalrevolution
0
3 days ago
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Overtrained? Or just underfueled? 🩸⁠ ⁠ You finished the season wrecked. Everyone says "overtrained." Maybe. But check this first.⁠ ⁠ 🔬 Stellingwerff et al. 2021 looked at overload and overtraining studies that also tracked intake. 18 of 21 (86%) showed athletes were short on total energy or carbs during the hard block.⁠ ⁠ The symptoms overlap almost perfectly. Fatigue. Flat legs. Poor sleep. Low mood. Low libido. Getting sick. Both run through the same hormone system in your brain.⁠ ⁠ ⚠️ Why it matters: the fixes are different. More rest won't refill an empty tank. And the ECSS/ACSM consensus says low calories, low carbs, low protein, and low iron must be ruled out before calling it overtraining (Meeusen et al. 2013).⁠ ⁠ ✅ Normal end of season tired clears in days to a couple weeks.⁠ 🛑 Still flat after 2+ weeks off? Time to look at your fuel and your labs.⁠ ⁠ 💬 Comment READY to work with us 1:1. We'll find out what's really behind your fatigue and build your next season around it.⁠ ⁠ 📚 References⁠ Stellingwerff T, et al. (2021). Sports Med, 51(11), 2251-2280. PMID 34181189⁠ Meeusen R, et al. (2013). Med Sci Sports Exerc, 45(1), 186-205. PMID 23247672⁠ ⁠ #overtraining #underfueling #REDS #lowenergyavailability #offseason #recovery #endurancenutrition #sportsnutrition #fuelforperformance #enduranceathlete #gravelcycling #gravelracing #ultrarunning #cyclingtraining #triathlontraining #cyclinglife #unboundgravel #nutritionalrevolution #carbsarefuel by @nutritionalrevolution
0
6 days ago
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Tired, overreached, or overtrained? 🔬⁠ ⁠ Your season is done. Your legs feel like concrete. Is that normal, or is something wrong?⁠ ⁠ The ECSS/ACSM consensus puts it on a spectrum (Meeusen et al. 2013):⁠ ⁠ ✅ Functional overreaching. Recovers in days to weeks. You come back stronger. This is most end of season fatigue.⁠ ⚠️ Nonfunctional overreaching. Takes weeks to months. No payoff.⁠ 🛑 Overtraining syndrome. Months or longer. Performance stays down.⁠ ⁠ It happens faster than you think. Halson et al. 2002 gave trained cyclists just 7 days of hard training with little rest. Max heart rate dropped 9.3%. Time trials got about 6 minutes slower. Mood disturbance jumped 29%.⁠ ⁠ 🚴 Red flags it's more than normal tired:⁠ 🔹 Still flat after 2+ weeks of real rest⁠ 🔹 Heart rate won't climb on hard efforts⁠ 🔹 Easy rides feel hard⁠ 🔹 Poor sleep, low mood, low sex drive⁠ 🔹 Getting sick again and again⁠ ⁠ 🩸 What about blood work? No single marker diagnoses overtraining (Meeusen et al. 2013). Labs rule out the look-alikes. Iron (ferritin under 30 means low stores, Clénin et al. 2015). Thyroid. Testosterone or estradiol, plus cycle changes. Cortisol, CRP, CK, glucose. A lab test with two max efforts 4 hours apart can help too (Meeusen et al. 2010).⁠ ⁠ 🍽️ Now the twist. Stellingwerff et al. 2021 reviewed overload studies that tracked food intake. 18 of 21 (86%) showed low energy or low carb availability. A lot of "overtraining" is really underfueling. That's why the IOC says to screen for RED-S (Mountjoy et al. 2023).⁠ ⁠ Rest fixes fatigue. It doesn't fix a fueling gap.⁠ ⁠ 💬 Comment READY and we'll send you the link to work with us 1:1. We'll figure out what your body needs to recover from this season and set you up for your best one yet.⁠ ⁠ 📚 Full references in the first comment.⁠ ⁠ #overtraining #overreaching #offseason #recovery #endurancenutrition #sportsnutrition #REDS #lowenergyavailability #underfueling #gravelcycling #gravelracing #cyclingtraining #ultrarunning #enduranceathlete #cyclinglife #unboundgravel #leadville100 #nutritionalrevolution #fuelforperformance by @nutritionalrevolution
2
7 days ago
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Baking soda works. Just not for your whole race. 🧂⁠ ⁠ Sodium bicarbonate is having a moment. Maurten made it pretty. Pros are using it. So a 15 author review in JISSN (Antonio et al. 2026) went through 15 common questions. Here is the honest version.⁠ ⁠ ✅ Where it works: high intensity efforts of 30 seconds to 10 minutes. 4 km cycling time trials. 1500 m runs. 2 km rowing. Repeated sprints.⁠ ✅ Emerging: 16 km and 40 km cycling time trials. 1 hour time trials. Efforts with surges and a finishing kick.⁠ ❌ Where it did not help: steady 30 min efforts at about 80% VO2peak. Very short bursts under 30 seconds (trivial effect, SMD 0.02).⁠ ⁠ 🔬 The dose: 0.3 g/kg body mass. Higher doses add side effects, not performance. Take it 60 to 120 min before, depending on the form.⁠ ⁠ ⚠️ The catch: gut issues. A plain solution or gelatin capsules hit hardest around 90 min after taking it. Enteric coated or delayed release capsules cut that a lot. The hydrogel form (Maurten Bicarb) lowered GI symptoms vs capsules in the studies reviewed.⁠ ⁠ Also: 0.3 g/kg for a 70 kg athlete is about 5.75 g of sodium. More than double a day's recommended intake. If you are already using high sodium hydration, count it.⁠ ⁠ For a gravel racer, this is not a 200 mile tool. It might be a tool for the last hard climb, a cyclocross race, or a short punchy race. Only if you have tested it in training first.⁠ ⁠ 💬 Comment "READY" if you want to talk through whether bicarb belongs in your race plan.⁠ ⁠ ⁠ 📚 Reference: Antonio, B., Shannon, E. S., Candow, D. G., Gough, L. A., Grgic, J., Gurton, W. H., McNaughton, L. R., Roberts, J. D., Saunders, B., Schwarz, A. V., Siegler, J. C., Sparks, S. A., Stout, J. R., Vasenina, E., & Antonio, J. (2026). Common questions and misconceptions of sodium bicarbonate as an ergogenic aid: What does the science really show? Journal of the International Society of Sports Nutrition, 23(1), 2724103. https://doi.org/10.1080/15502783.2026.2724103⁠ Related: Grgic et al. 2021 (ISSN Position Stand). Carr et al. 2011 (GI timing). Gough & Sparks 2024 (hydrogel). by @nutritionalrevolution
0
10 days ago
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Race day stomach problems? It's probably not the gluten. New on the blog: what the research actually says about low FODMAP for runners with sensitive stomachs. We break down the actual studies (including the trial where gluten-free made zero difference for non-celiac athletes), the exact food swaps we use with our athletes, and why we carb load on Thursday for a Saturday race instead of the night before. The short version: influencers prescribe forever elimination diets for a problem the research fixes in 1 to 3 days. Link in bio to read the full post. #sportsnutrition #endurancenutrition #runnutrition #lowfodmap #guttraining #marathontraining #trailrunning #racedaynutrition #triathlontraining #sensitivestomach by @nutritionalrevolution
0
11 days ago
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5 reasons your app cannot diagnose underfueling. 📊⁠ ⁠ Walker et al. 2026 audited every study that directly measured energy availability. 203 papers. 6,690 athletes. The methods were all over the place. Here is what that means for you.⁠ ⁠ ❌ 82% used food records. Athletes under-report by about 19%.⁠ ❌ 40% used MET tables for training burn instead of measuring it.⁠ ❌ Intake and burn were often measured over different numbers of days.⁠ ❌ Only 57% subtracted resting metabolism from the exercise burn.⁠ ❌ 65% of participants were women. Men are under-studied. The authors call for more work on male athletes.⁠ ⁠ Swipe for each one. 👉⁠ ⁠ The line that got me: the authors say if you cannot meet a minimally acceptable method, "EA assessment should not be conducted." That is the most senior group in the field telling you a bad number is worse than no number.⁠ ⁠ ⚠️ Underfueling is real. I see it every week. But we determine it with measured RMR, DXA, matched tracking windows, and a blood panel. ⁠ ⁠ For female athletes: the paper also found 43% of studies could not even classify menstrual status. If your period changed and nobody asked, that is the gap.⁠ ⁠ 💬 Comment "RECOVERY" and I will send you our free Recovery framework to make sure you're supporting your body following hard efforts or events!⁠ ⁠ ⁠ ⁠ 📚 Reference: Walker, A. E., et al. (2026). Methods of calculating energy availability in current research: A standardised audit. Sports Medicine. Advance online publication. https://doi.org/10.1007/s40279-026-02526-0⁠ Related: Capling et al. 2017. Heikura et al. 2019 (pro cyclist EA data). Hackney et al. 2023 (REDs in male athletes). by @nutritionalrevolution
4
12 days ago
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82% of underfueling studies used a food log. 📊⁠ ⁠ Walker et al. 2026 audited 203 published studies on energy availability. 6,690 athletes. This is the math behind every "you are underfueling" claim, including the one in your app.⁠ ⁠ 🔬 What they found:⁠ 🔹 82% of assessment studies measured intake with a food record. Self reported.⁠ 🔹 Only about 3% used doubly labeled water, the gold standard.⁠ 🔹 Athletes under-report intake by about 19% on average when checked against doubly labeled water.⁠ 🔹 40% estimated exercise energy expenditure from MET tables. Not measured.⁠ 🔹 Some studies measured intake for 7 days and expenditure for 3. Different windows, same equation.⁠ ⁠ The authors' own recommendation: if you cannot use a minimally acceptable method, "EA assessment should not be conducted."⁠ ⁠ Read that again. The top energy availability researchers in the world just said a sloppy calculation is worse than none.⁠ ⁠ So when a $99 app tells you that you are at 28 kcal/kg, it built that number on a food log and a MET table. ⁠ ⁠ ⚠️ This does not mean underfueling is fake. It means the diagnosis needs measured inputs. Measured RMR. DXA for fat free mass. Matched time windows. Blood markers to confirm.⁠ ⁠ That is what a real assessment looks like. It is also why I run one on every Race Build athlete before we touch the fueling plan.⁠ ⁠ 💬 Comment "RECOVERY" and I will send you my free recovery framework to ensure you are doing the right things in the first 48 hours post a hard effort or event!⁠ ⁠ 📚 Reference: Walker, A. E., McKay, A. K. A., Rogers, M. A., Kuikman, M. A., Ackerman, K. E., Stellingwerff, T., & Burke, L. M. (2026). Methods of calculating energy availability in current research: A standardised audit. Sports Medicine. Advance online publication. https://doi.org/10.1007/s40279-026-02526-0⁠ Related: Capling et al. 2017 (under-reporting). Loucks et al. 2011. Mountjoy et al. 2023 (IOC REDs). by @nutritionalrevolution
0
13 days ago
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