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Nick Soirez | Registered Dietitian | Endurance Nutrition | CSOWM

@nutritionwithnick

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Fueling your next 13.1, 26.2, Ultra, or Triathlon
Personalized🏃‍♂️coaching
GLP-1 & Weight Mgmt (CSOWM)
👇Insurance accepted for nutrition services!

POSTS STORIES REELS TAGGED

First Half Ironman ✅ Eagleman 70.3 🦅
1.2 mile Swim • 56 mile Bike • 13.1 mile Run

I'm not really sure how to describe the last 4 months of training for this. It took a lot of time and was challenging physically, mentally, and logistically. But the friction is where the transformation happens and doing hard shit is a requirement!

I went from swimming only 50 yards at a time to 1.2 miles (2100 yards) in open water. I went from not even owning a road bike to knocking out 50 mile weekend rides with friends who have been cycling for decades (doesn't mean I didn't get dropped). I didn't know a damn thing when I got started! I was just a good runner.

The whole process was very intimidating, frustrating, and expensive, but damn it was a blast. I met some awesome people to train with and really feel like this experience has given me a different outlook on fitness, fueling, and life in general.

The race itself went exactly as I wanted it to. This swim was so much fun, the bike was long and tiring, and the run was HOT. I took all my fuel and felt great the whole time. I'll share more about my fueling later, because it deserves a separate post.

Can't wait to do it again!

🏊‍♂️Swim: 34:52 (31 AG, 267 OA, top 12%)
🚴‍♂️Bike: 2:49:20 (103 AG, 795 OA, top 34%)
🏃‍♂️Run: 1:37:58 (12 AG, 73 OA, top 3%)
🏅Official Time: 5:12:28 (41 AG, 253 OA, top 11%)

#halfironman #eagleman703 #triathlon #prnutrition #potentialrealized taken in Cambridge, Maryland by @nutritionwithnick

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4 months ago

Chicago Marathon - 2:43:47 (6:15/mile)

I've got a LOT to say about this race. I got within my goal range, shaved 5 minutes off my PR, but it wasn't as smooth as I was hoping for.

I was pacing mostly by feel vs what my watch was telling me. I didn't want to leave anything on the table when I crossed that finish line.

Well, because of the downtown tunnels and skyscrapers, everyone's pace was off for the first 4ish miles and I went out a little too hot 😬 I settled back into a pace that would land me in the 2:41 range. But it was crowded, sunny, and warm.

At mile 20.5 I started to hit a wall aerobically 🧱 I dropped the pace a little and suffered, white-knuckling for the last 6 miles - searching for anything internal or external to help me stay afloat and cross the damn finish line.

I finished within my goal range, but because of these hiccups, I didn't feel as accomplished when I crossed the finish line. I know, that's ridiculous to say. I guess I'm used to feeling much more confident throughout races that this felt like a let-down (which it obviously wasn't) 🤷 I gave it everything given the conditions of the day. I crossed this finish line saying "I'm never f*cking doing this again" - which is better than crossing a finish line of an 'A' race, feeling like you held back.

For the training, it's always gonna be tough when you really want it, but each cycle SHOULD come with new challenges. This time I was focused on pacing by feel, form efficiency, stride, and the small things that make a big difference 🤏 I also trained my gut to take in more carbs and sodium during high-intensity efforts⚡If you want to know my fueling plan, I'm happy to share via DM!

All 14 weeks programmed and supported by @runj10 (@jatencoaching) 🤝 We're gonna get that 2:39 next year, I promise!

I also have to give a shoutout to Christina who ran an AMAZING race (3:14) while nursing a hamstring injury. She's definitely still got it 😍 She gives me so much love and support and it was so fun to finally run our first marathon together! 👨🏽‍❤️‍💋‍👨🏻

🚀Marathon #8 | WM #2
👉Tentative for 2026: Half Ironman & Berlin Marathon

#chicagomarathon #potentialrealizednutrition #dietitian taken in Chicago, Illinois by @nutritionwithnick

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4

a year ago

Here's a breakdown of how I fueled for a 5+ hour triathlon in 80°+ heat 👉

One of the main reasons I wanted to go for a Half Ironman was to understand the experience of the athletes I work with regularly, helping them fuel for training and on race day.

Since I had never taken on this type or volume of training, I was relying on my understanding of the physiological demands and needs, as well as the experience of my clients. But I had never had to execute such a nutrition and fueling plan myself.

I now have a much deeper appreciation of what it takes to train for these events. The time commitment to the training itself is a huge undertaking. On top of that, you have commuting, extra showers, more laundry, and, of course, you have to eat more food!

Then you have the logistics of implementing the fueling plan: carrying the fuel, getting the numbers right, and being able to tolerate the amount of carbs required to sustain you to the end of a 5+ hour event.

So, flip through these slides 👉 to see what I did to fuel for a 1.2 mile swim 🏊‍♂️ 56 mile bike 🚴‍♂️ and 13.1 mile run 🏃‍♂️ in 80° weather 🥵

⛽ Lots of drink mix, gels, water, salt pills, etc., to make sure I didn't bonk, cramp, or 💩 myself. I felt good the whole way!

Thanks @ayeo_16 for letting me run a few things by you!!

Oh, and this was after a 3-day carb load 👍

Interested in upping your fuel game for your next running or triathlon event? Reach out via DM ☝️ I have room for about 2–3 more clients over the summer.

#halfironman #ironman #sportsnutrition #dietitian #triathlon by @nutritionwithnick

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4 months ago

⚡ Make 2025 your best year of fueling yet.

🙅 Don't let your workouts suffer because you are pinched for time.

🛑 Stop cutting runs shorts because of urgent potty breaks.

🧱 Never hit the wall again.

🧠 Be intentional with your fueling habits.

🤔 Not sure where to start? Try some of these fueling ideas based around the time you have to fuel before you hit the road/treadmill.

🤝 Want to get more specific and individualized? Utilize your health insurance to work with me. Visit the link in my bio to get started.

Follow 👉 @potentialrealizednutrition

#sportsnutrition #running #fueling #dietitian #springmarathon by @nutritionwithnick

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2 years ago

May 2026 highlights, which include completing my first triathlon + my 4th Bloomsday, hanging with my favorite people in Spokane, and plenty of fun times with Christina and Piper.

#triathlon #bloomsday #spokane #gsp #running by @nutritionwithnick

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5 months ago

Evidence-based nutrition recommendations usually aren't exciting or sexy. It's often the boring (and sometimes obvious) advice that's actually correct.

Stick with the fundamentals (slide 7) and make them work for you. But the fundamentals are boring - they don’t gain attention, followers, or profit.

There’s no “superfood” that will solve your problems, just like there’s no single ingredient that’s going to kill you.

❌ Detoxes aren't real
❌ “Superfood” is a made-up term
❌ Greens powders are just expensive multivitamins
❌ High-protein Pop-Tarts and cookies are still ultra-processed foods
❌ Keto and carnivore diets aren’t healthy or sustainable
❌ “Juicing” is less healthy than a blended smoothie

The list is endless.

The fundamentals are cheaper, more sustainable, and more flexible.

Your diet and my diet can both be very “healthy,” even if they look completely different.

Consistency over years and decades - not just weeks or months - is what really matters.

Tired of the nutrition confusion and nonsense on social media? I can help with that! I accept health insurance, so you may not pay anything for working together! Reach out by DM or visit the link in my bio! ☝️

Follow ➡️ @potentialrealizednutrition

#nutrition #dietitian #potentialrealizednutrition by @nutritionwithnick

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a year ago

Might I say we're all peaking in our own ways 🌸🐕 by @nutritionwithnick

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6 months ago

🇯🇵 including marathon cheering, tears at hiroshima, ramen slurping, sushi izakaya and sake, street foods in dotonbori, matcha everything in uji, castles, shinkansen, going full "soy boy", and so so much more. japanese culture and japan as a whole is very special and this was truly the trip of a lifetime! taken in Japan by @nutritionwithnick

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7 months ago

2025 was a super eventful & memorable year! Mostly running, travelling, racing, dogs, more running, some biking, some volleyball, reading (slowly), and more running! Life is moving right along and adulting is real 😅 but I'm hoping for even bigger (and might I say more mature) things in love, business, and fitness in 2026 🥳 by @nutritionwithnick

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10 months ago

Bird In Hand Half Marathon! This was a super unique racing experience through Amish country. Led by a horse and buggy, we ran past cornfields and working dairy farms. No spectators (just local Amish folks), plus over a mile of grassy course to bring it home (that sucked 😅).

Landed 5th overall with a small PR (much smaller than I hoped for 🙃), but + bonus points for NOT getting trampled by the rogue cow at mile 12. This is a race I won’t forget! @bihhalf

Still eating all the carbs and taking all the gels (fuel with me @potentialrealizednutrition) as I close in on Chicago Marathon @chimarathon in 4 weeks!

#birdinhandhalfmarathon #halfmarathon #marathon #dietitian #sportsdietitian # taken in Bird In Hand, Pennsylvania by @nutritionwithnick

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0

a year ago

Concrete is starting to get boring -- the dirt and rocks have been calling to me. Thinking back on some of the incredible trails I've experienced and looking forward to so many more in the years to come. #trailrunning #appalachiantrail #dollysods #pnwwonderland #riversidestatepark #spokane #glaciernationalpark #patapscostatepark by @nutritionwithnick

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a year ago

I'm currently building for the @chimarathon, and this training cycle I decided to squeeze my double workout days into one long morning session. If I want to make that work a -- AND get the most out of my session, this requires 2 things: a very early wake up and a SOLID fueling plan 🪨 Here's an example of how I execute this:

🥯 30 mins before: bagel + jelly + caffeine pill ➡️ 55g carbs

🚴 Then, 1 hour of (sweaty) cross-training

⛽ 1 scoop of RAW Fuel w/ creatine, beta-alanine, L-citrulline ➡️ 25g carbs + 300mg sodium

🏋️ Then, 45 min lifting session (I'm gassed by now 🥵)

💪 Finish with a protein + fruit smoothie ~20-30 mins after both sessions complete ➡️ 35g protein + 25g carbs (this is not breakfast)

The whole idea here is to not let my early wake up be an excuse to have a crappy workout 🙅 My fuel fluctuates depending on my schedule and training session... and so should yours!! Know what works with you and refuse to let yourself go into a single workout without the fuel you need to crush it!!

Don't know how to fuel? Do you need to create a fueling plan, but not sure where to start? DM me or reach out at the link in my bio! ☝️ I help athletes find the foods that work for THEM so they can perform and recover better than ever. 🤝

Follow ➡️ @potentialrealizednutrition

#nutrition #sportsnutrition #dietitian #marathontraining #enduranceathlete #endurancefuel #runner #marathon #triathlon #chicagomarathon by @nutritionwithnick

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a year ago