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Fueling your fun is easier than you think 🤔 Don’t focus on the little things. It’s the big things that make the most difference. Our food scientist and co-founder Richi comes in with the two things you need to focus on during your athletic endeavors. Got questions for the scientist? 🧑‍🔬 Add em below. 👇 For more fueling insight give us a follow @hummingbirdfuels Drink your fuel 🧃Fuel your fun 🤩 . #cyclingnutrition #cyclingfuel #endurancefuel #endurancenutrition #runningnutrition
Fueling your fun is easier than you think 🤔 Don’t focus on the little things. It’s the big things that make the most difference. Our food scientist and co-founder Richi comes in with the two things you need to focus on during your athletic endeavors. Got questions for the scientist? 🧑‍🔬 Add em below. 👇 For more fueling insight give us a follow @hummingbirdfuels Drink your fuel 🧃Fuel your fun 🤩 . #cyclingnutrition #cyclingfuel #endurancefuel #endurancenutrition #runningnutrition
Each one of these athletes was underfueling! Can you guess how? Here’s the breakdown: Taking in fuel by distance rather than time. The motto for long workouts is “fuel early and fuel often.” If we fuel by distance only, we may be waiting too long to take in nutrition. Insufficient calories leads to you hitting the wall or performing poorly. Take in fuel every 20-30 minutes instead! Not eating enough carbs before a long workout. Recs are 1-4g/kg BW 1-4hrs before training for long duration efforts. By eating a packet of oatmeal with some dried cranberries, this individual was only getting in ~0.6g/kg BW before their long training session & experienced cramping, fatigue, & bonking. Not eating enough carbs after a long workout. Recs are 1.2g/kg BW within an hr of a glycogen depleting session. There is a carb window of opportunity for endurance athletes. Missing it or not eating enough carbs will compromise your muscle glycogen repletion, leading to poor recovery. One cup of fruit is 20-30g of carbs, so this athlete was about 70g of carbs short of their goal. We added in more fruit & juice instead of milk. The vast majority of the population does need to eat more veggies & fruit. In fact, I’m working with someone on this right now. But there are plenty of active people out there who are consuming too many & therefore are not eating enough carbs or calories. We added in roasted potatoes, beans, & quinoa into the salad for extra carbs as well as a protein source. If you’re training for something & your spouse or partner or friend or co-worker isn’t - you shouldn’t eat how they eat. Even if you don’t consider yourself an athlete, if you’re training for something athletic, you can’t blindly follow nutrition guidelines meant for people less active than you. Breaking the cycle of underfueling requires a multi-faceted approach - figuring out where the holes are in your current plan & adjusting to correct them. If these things aren’t dialed in, you aren’t truly at your peak performance, or optimal health. Wondering if you’re making an underfueling mistake? Ask me below 👇🏼 #performancenutrition #endurancenutrition #triathlonnutrition #runnersdiet #marathontraining
Each one of these athletes was underfueling! Can you guess how? Here’s the breakdown: Taking in fuel by distance rather than time. The motto for long workouts is “fuel early and fuel often.” If we fuel by distance only, we may be waiting too long to take in nutrition. Insufficient calories leads to you hitting the wall or performing poorly. Take in fuel every 20-30 minutes instead! Not eating enough carbs before a long workout. Recs are 1-4g/kg BW 1-4hrs before training for long duration efforts. By eating a packet of oatmeal with some dried cranberries, this individual was only getting in ~0.6g/kg BW before their long training session & experienced cramping, fatigue, & bonking. Not eating enough carbs after a long workout. Recs are 1.2g/kg BW within an hr of a glycogen depleting session. There is a carb window of opportunity for endurance athletes. Missing it or not eating enough carbs will compromise your muscle glycogen repletion, leading to poor recovery. One cup of fruit is 20-30g of carbs, so this athlete was about 70g of carbs short of their goal. We added in more fruit & juice instead of milk. The vast majority of the population does need to eat more veggies & fruit. In fact, I’m working with someone on this right now. But there are plenty of active people out there who are consuming too many & therefore are not eating enough carbs or calories. We added in roasted potatoes, beans, & quinoa into the salad for extra carbs as well as a protein source. If you’re training for something & your spouse or partner or friend or co-worker isn’t - you shouldn’t eat how they eat. Even if you don’t consider yourself an athlete, if you’re training for something athletic, you can’t blindly follow nutrition guidelines meant for people less active than you. Breaking the cycle of underfueling requires a multi-faceted approach - figuring out where the holes are in your current plan & adjusting to correct them. If these things aren’t dialed in, you aren’t truly at your peak performance, or optimal health. Wondering if you’re making an underfueling mistake? Ask me below 👇🏼 #performancenutrition #endurancenutrition #triathlonnutrition #runnersdiet #marathontraining
Everything is personalized BUT here are some guidelines: - 7-9.4g carbs per 8 ounces - 180-225 mg per 8 ounces - 60-75 mg potassium per 8 ounces Suggestions: Skratch Labs, GU Hydration Mix, Bonk Breaker Real Hydration. These are just a few, there are a ton out there! Want even more details to help dial in your fueling? Comment SALT and we’ll get started!
Everything is personalized BUT here are some guidelines: - 7-9.4g carbs per 8 ounces - 180-225 mg per 8 ounces - 60-75 mg potassium per 8 ounces Suggestions: Skratch Labs, GU Hydration Mix, Bonk Breaker Real Hydration. These are just a few, there are a ton out there! Want even more details to help dial in your fueling? Comment SALT and we’ll get started!
If your long runs feel harder than they should; If you crash at mile 8 every time; If you’re constantly exhausted; If you have tried EVERYTHING and still aren’t getting results; It’s not your discipline. It’s not your mental toughness. It’s likely not eating enough carbs. Endurance athletes need MORE fuel than they think. Especially during high-volume training. Stop trying to run on willpower and caffeine. You are driving yourself into the ground. Fuel fiercely 🤙 #lowenergy #athletenutrition #sportsnutrition #sportsdietitian #adashofdana
If your long runs feel harder than they should; If you crash at mile 8 every time; If you’re constantly exhausted; If you have tried EVERYTHING and still aren’t getting results; It’s not your discipline. It’s not your mental toughness. It’s likely not eating enough carbs. Endurance athletes need MORE fuel than they think. Especially during high-volume training. Stop trying to run on willpower and caffeine. You are driving yourself into the ground. Fuel fiercely 🤙 #lowenergy #athletenutrition #sportsnutrition #sportsdietitian #adashofdana
It’s become strangely normal for endurance athletes to feel exhausted all the time. To train hard, race often, and assume underperforming is just part of the process. But constantly feeling drained, struggling to recover, or never quite hitting your potential in races usually means something deeper is going on. Standard blood tests are designed to detect serious illness. They’re not designed to explain why an athlete isn’t adapting to training properly. Sometimes the issue lies in the gut. If digestion or nutrient absorption is compromised, energy production and recovery will suffer. Sometimes it’s hormonal. Chronic training stress, poor recovery, or underfueling can disrupt cortisol rhythms and hormone balance. Sometimes it’s genetic. Your body may simply respond differently to certain fuels, training intensities, or recovery strategies. That’s why we use functional testing to understand the full picture. GI Map to look at digestive health and the microbiome. DUTCH testing to analyse hormone pathways and stress patterns. DNA Core to personalise nutrition, supplementation and training strategies. And often, the biggest performance breakthrough comes when athletes finally understand how their body actually works. If you want to investigate what might be holding your performance back, message “TEST” or email win@athletenutritioncoach.com. #EnduranceAthletes #SportsHealth #FunctionalTesting #GIMap #DUTCHTest DNACore
It’s become strangely normal for endurance athletes to feel exhausted all the time. To train hard, race often, and assume underperforming is just part of the process. But constantly feeling drained, struggling to recover, or never quite hitting your potential in races usually means something deeper is going on. Standard blood tests are designed to detect serious illness. They’re not designed to explain why an athlete isn’t adapting to training properly. Sometimes the issue lies in the gut. If digestion or nutrient absorption is compromised, energy production and recovery will suffer. Sometimes it’s hormonal. Chronic training stress, poor recovery, or underfueling can disrupt cortisol rhythms and hormone balance. Sometimes it’s genetic. Your body may simply respond differently to certain fuels, training intensities, or recovery strategies. That’s why we use functional testing to understand the full picture. GI Map to look at digestive health and the microbiome. DUTCH testing to analyse hormone pathways and stress patterns. DNA Core to personalise nutrition, supplementation and training strategies. And often, the biggest performance breakthrough comes when athletes finally understand how their body actually works. If you want to investigate what might be holding your performance back, message “TEST” or email [email protected]. #EnduranceAthletes #SportsHealth #FunctionalTesting #GIMap #DUTCHTest DNACore
There’s a special kind of hunger that shows up when you’re really putting in the work -and that’s the moment we live for. If you’re out there giving it everything, we’re right there with you. Tag someone who’s been grinding quietly and deserves a bit of hype today. #performancefuel #EnduranceAthlete #EnduranceNutrition #PerformanceNutrition
There’s a special kind of hunger that shows up when you’re really putting in the work -and that’s the moment we live for. If you’re out there giving it everything, we’re right there with you. Tag someone who’s been grinding quietly and deserves a bit of hype today. #performancefuel #EnduranceAthlete #EnduranceNutrition #PerformanceNutrition
Big news 🔥 Excited to officially announce my partnership with @qonutrition This isn’t just about a product , it’s about fueling the work when it actually matters. The hard sessions, the long runs, the days that test you. Everything I use has a purpose. Everything is intentional. More coming soon… stay locked in. 👀 Let’s get to work. 💪🏽 #QONutrition #RunningPerformance #FuelingStrategy #EnduranceTraining
Big news 🔥 Excited to officially announce my partnership with @qonutrition This isn’t just about a product , it’s about fueling the work when it actually matters. The hard sessions, the long runs, the days that test you. Everything I use has a purpose. Everything is intentional. More coming soon… stay locked in. 👀 Let’s get to work. 💪🏽 #QONutrition #RunningPerformance #FuelingStrategy #EnduranceTraining
“Fuel like a pro” Nutrional science, and dietetics program project on fueling as an athlete. Shout out to @ali.run.411 for helping me with some shots, as well as @trevorleecowley and @colterthecreditdoc for unknowingly helping me with some clips as well, (the day I rolled my ankle stepping on a nickel) on a 15-18 mile day in St. George. #nutrition #humanperformance #endurancesportsnutrition
“Fuel like a pro” Nutrional science, and dietetics program project on fueling as an athlete. Shout out to @ali.run.411 for helping me with some shots, as well as @trevorleecowley and @colterthecreditdoc for unknowingly helping me with some clips as well, (the day I rolled my ankle stepping on a nickel) on a 15-18 mile day in St. George. #nutrition #humanperformance #endurancesportsnutrition
⛰️⛰️⛰️⛰️⛰️ LEADVILLE TRAIL 100 𝗥𝗔𝗖𝗘 𝗔𝗖𝗥𝗢𝗦𝗦 𝗧𝗛𝗘 𝗦𝗞𝗬 Fuel is a skill. Train it. Most people wait until it matters—then their body rejects it. Too late. Condition yourself to eat in motion. Every hour. On the hour. 400–500 calories. No breaks. No excuses. Race day doesn’t adapt to you. You adapt to it. The best endorsement is an unpaid endorsement @offthefarmbars
⛰️⛰️⛰️⛰️⛰️ LEADVILLE TRAIL 100 𝗥𝗔𝗖𝗘 𝗔𝗖𝗥𝗢𝗦𝗦 𝗧𝗛𝗘 𝗦𝗞𝗬 Fuel is a skill. Train it. Most people wait until it matters—then their body rejects it. Too late. Condition yourself to eat in motion. Every hour. On the hour. 400–500 calories. No breaks. No excuses. Race day doesn’t adapt to you. You adapt to it. The best endorsement is an unpaid endorsement @offthefarmbars
Fuel smarter. Go farther. 🚴‍♀️🏊‍♂️🏃‍♂️ For endurance sessions lasting > 2.5 hours, traditional sports nutrition guidelines recommend 60–90g of carbs per hour to maintain performance and delay fatigue. But… newer research is pushing the ceiling 👀 — exploring up to 120g of carbs per hour in highly trained athletes. Can it be done? Yes. Should everyone do it? Not necessarily. Higher carb intakes require: ✔️ Gut training ✔️ Strategic carb combinations (hello, multiple transportable carbs) ✔️ Individualized planning based on intensity, environment, and athlete tolerance Bottom line: More isn’t always better. Dial it in for the athlete, the event, and the goal. — This post was created by @cwuhealthsciences graduate student @nathan_herde as part of a social media assignment in Advanced Sports Nutrition. Stay tuned for more evidence-based content from our students 📚
Fuel smarter. Go farther. 🚴‍♀️🏊‍♂️🏃‍♂️ For endurance sessions lasting > 2.5 hours, traditional sports nutrition guidelines recommend 60–90g of carbs per hour to maintain performance and delay fatigue. But… newer research is pushing the ceiling 👀 — exploring up to 120g of carbs per hour in highly trained athletes. Can it be done? Yes. Should everyone do it? Not necessarily. Higher carb intakes require: ✔️ Gut training ✔️ Strategic carb combinations (hello, multiple transportable carbs) ✔️ Individualized planning based on intensity, environment, and athlete tolerance Bottom line: More isn’t always better. Dial it in for the athlete, the event, and the goal. — This post was created by @cwuhealthsciences graduate student @nathan_herde as part of a social media assignment in Advanced Sports Nutrition. Stay tuned for more evidence-based content from our students 📚
✨Big announcement from Trail Society✨ We’re excited to officially welcome @probionutrition as a podcast sponsor for the year ahead. We’re always mindful of what we share here, and this is a partnership that genuinely aligns with how we approach training: practical, sustainable, and built for the long haul. When we think about partnerships, it has to be something that actually fits into the rhythm of training - not something that adds more noise. ProBlend has been exactly that: simple, reliable, and easy to fold into daily life whether you’re heading out the door for a run or rebuilding after one. It’s a single scoop you can throw into whatever you’re already doing - smoothie, bottle, post-run shake - and it covers a lot of ground. From immune support during heavy training blocks, to gut health when things get a little unpredictable, to helping with focus and recovery when life outside of running is also demanding of your energy. And instead of piecing together a full supplement routine, it’s all in one place, backed by research, thoughtfully formulated, and designed for endurance athletes. If you want to try it yourself, you can use code TRAIL20 for 20% off - or an additional 10% off plus free shipping with a subscription. Excited to have ProBio as part of the Trail Society crew this year 🤝
✨Big announcement from Trail Society✨ We’re excited to officially welcome @probionutrition as a podcast sponsor for the year ahead. We’re always mindful of what we share here, and this is a partnership that genuinely aligns with how we approach training: practical, sustainable, and built for the long haul. When we think about partnerships, it has to be something that actually fits into the rhythm of training - not something that adds more noise. ProBlend has been exactly that: simple, reliable, and easy to fold into daily life whether you’re heading out the door for a run or rebuilding after one. It’s a single scoop you can throw into whatever you’re already doing - smoothie, bottle, post-run shake - and it covers a lot of ground. From immune support during heavy training blocks, to gut health when things get a little unpredictable, to helping with focus and recovery when life outside of running is also demanding of your energy. And instead of piecing together a full supplement routine, it’s all in one place, backed by research, thoughtfully formulated, and designed for endurance athletes. If you want to try it yourself, you can use code TRAIL20 for 20% off - or an additional 10% off plus free shipping with a subscription. Excited to have ProBio as part of the Trail Society crew this year 🤝
One of the most common things we see in endurance athletes is how little attention is given to nutrition after a race. A lot of focus goes into race day fueling, pacing and preparation, but once the race is done, nutrition is often an afterthought. For many athletes it’s a case of grabbing whatever is available or simply not eating enough at all. The problem is that the post-race window is one of the most important periods for recovery. Glycogen stores are depleted, muscle tissue has been broken down and the immune system is under significant stress. What you do in the hours after a race has a direct impact on how well you recover and how quickly you can return to effective training. Replacing carbohydrates is essential to restore glycogen. Providing amino acids supports muscle repair. Supporting the immune system and gut becomes increasingly important, especially after longer endurance events. This is where we often use targeted strategies, combining proper carbohydrate intake with Essential Aminos for rapid absorption and X-Cell Nucleotide to support immune resilience and cellular repair. Athletes who get this right don’t just recover faster. They stay more consistent across a season. If you’re serious about improving recovery and performance, message “RECOVER” or email win@athletenutritioncoach.com.
One of the most common things we see in endurance athletes is how little attention is given to nutrition after a race. A lot of focus goes into race day fueling, pacing and preparation, but once the race is done, nutrition is often an afterthought. For many athletes it’s a case of grabbing whatever is available or simply not eating enough at all. The problem is that the post-race window is one of the most important periods for recovery. Glycogen stores are depleted, muscle tissue has been broken down and the immune system is under significant stress. What you do in the hours after a race has a direct impact on how well you recover and how quickly you can return to effective training. Replacing carbohydrates is essential to restore glycogen. Providing amino acids supports muscle repair. Supporting the immune system and gut becomes increasingly important, especially after longer endurance events. This is where we often use targeted strategies, combining proper carbohydrate intake with Essential Aminos for rapid absorption and X-Cell Nucleotide to support immune resilience and cellular repair. Athletes who get this right don’t just recover faster. They stay more consistent across a season. If you’re serious about improving recovery and performance, message “RECOVER” or email [email protected].
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