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Food for Thought: How a Healthy Diet Can Save Your Athletic Bacon

Once upon a time, in a land far, far away, lived a group of athletes who were constantly plagued by injuries and illnesses. They tried everything from rubbing unicorn tears on their muscles to drinking elixirs made from the sweat of Olympians.

However, nothing seemed to work until they stumbled upon the magical potion of a healthy diet. This potion not only prevented sports injuries and illnesses but also made them stronger, faster, and fitter.

Want to know more about this magical potion? Keep reading to learn about the benefits of a healthy diet in preventing sports injury and illness.

Do you want to stay injury-free and at the top of your game in running, swimming, cycling, or triathlon? Are you tired of being sidelined by injuries and illnesses?

Then, it's time to pay attention to the power of a healthy diet.

As an athlete, you already know the importance of training, rest, and recovery. But have you ever considered the role of nutrition in your performance and health?

A healthy diet can provide your body with the fuel it needs to function optimally, reduce your risk of injury and illness, and help you recover faster.

Not the finish line moment you would hope for

Imagine yourself running a marathon without getting a cramp, swimming a triathlon without catching a cold, cycling a race without bonking, or completing an Ironman without feeling exhausted. Now picture yourself crossing that finish line with a smile on your face, feeling great, and ready for more.

How would that feel? Amazing, right? By adopting a healthy diet, you can turn that dream into a reality and become a stronger, faster, and fitter athlete.

So, how do you get there? It's simple - start by incorporating the following foods and habits into your diet and lifestyle to prevent sports injury and illness:

  • Hydrate with water, electrolytes, and fluids before, during, and after exercise.
  • Fuel up with complex carbohydrates, lean proteins, and healthy fats before, during, and after exercise.
  • Load up on fruits, vegetables, whole grains, and nuts to provide your body with fiber, vitamins, and minerals.
  • Avoid or limit processed foods, sugary drinks, alcohol, and unhealthy fats that can harm your body and impair your performance.
  • Listen to your body, rest when needed, and seek medical advice if you experience any symptoms of injury or illness.
  • Supplement with high-quality multi-vitamins and minerals to cover your nutrient gap from the foods that you take.
Benefits of a healthy diet in preventing sports injury and illness:

  • Reduces inflammation: Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to tissue damage and chronic diseases such as arthritis, diabetes, or cancer. A healthy diet rich in antioxidants, omega-3 fatty acids, and phytonutrients can reduce inflammation and promote tissue repair.
  • Boosts immunity: Exercise can weaken the immune system temporarily, making you more susceptible to infections and illnesses. A healthy diet that includes vitamin C, vitamin E, zinc, and probiotics can strengthen your immune system and reduce the risk of infections.
  • Enhances recovery: Exercise causes micro-tears in your muscles, which need time and nutrients to heal and grow stronger. A healthy diet that includes protein, carbohydrates, and fluids can speed up recovery, reduce soreness, and improve performance.
  • Improves bone health: Running, swimming, cycling, and triathlon are weight-bearing activities that can stress your bones and increase the risk of fractures and osteoporosis. A healthy diet that includes calcium, vitamin D, magnesium, vitamin K2 and phosphorus can strengthen your bones and prevent bone loss. Remember, these mentioned nutrients must come together in the right ratio and balance to prevent artery calcification and for better absorption of calcium into the bones.
  • Maintains weight: Excess weight can put extra stress on your joints, increase inflammation, and impair your performance. A healthy diet that balances calories, nutrients, and portions can help you maintain a healthy weight and body composition.

Post-race rest is a must!

In conclusion, a healthy diet is not only essential for general health and well-being but also plays a critical role in preventing sports injury and illness. By fueling your body with the right nutrients, you can reduce inflammation, boost immunity, enhance recovery, improve bone health, and maintain a healthy weight.

So, next time you lace up your running shoes, jump into the pool, hop on your bike, or gear up for a triathlon, remember to nourish your body with a healthy diet. It may not be as magical as rubbing unicorn tears, but it sure is more effective and delicious!

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The Latest AI Tools for Iron-Men and Mermaids (err.. Athletes)

Hey there, fellow athletes! Are you tired of putting in all the hard work and still not seeing the results you want?

I hear you. As an athlete myself (albeit inactive, for now...), I've been there. But fear not, because there's a new player in town: artificial intelligence!

Being an athlete requires more than just physical strength and endurance, it also requires a deep understanding of your body and how it performs. Luckily, technology has come a long way and there are now various AI tools that can help you train smarter and perform better.

That's right, robots (and bots...) are taking over the world of sports, and they're here to help us reach new heights of performance.

Whether you're a swimmer, cyclist, runner, or all of the above (you overachiever, you), these AI tools are the secret sauce to taking your game to the next level.

So, grab your old yet reliable sweatbands and let's dive into the world of AI-powered sports training!

Swimming AI Tools:
  1. FORM Smart Swim Goggles (wearable device): The FORM Smart Swim Goggles are a game-changer for swimmers. They have a built-in display that shows your metrics in real-time, including distance, time, stroke rate, and more. The AI technology analyzes your data and provides you with personalized feedback on your technique, helping you improve your swim performance.
  2. MySwimPro (software): MySwimPro is a training app designed specifically for swimmers. It offers personalized training plans, stroke analysis, and more. Its AI technology learns from your performance and provides you with customized workouts that target your strengths and weaknesses.
  3. Garmin Swim 2 (wearable device): The Garmin Swim 2 is a smartwatch designed for swimmers. It tracks your distance, pace, stroke count, and more. Its AI technology analyzes your data and provides you with insights into your swimming performance, helping you make adjustments to your technique.
  4. Phlex Swim (wearable device): Phlex Swim is an AI-powered wearable that attaches to the back of your goggles and measures your swimming metrics, including lap count, stroke rate, and distance. It provides real-time feedback on your technique and helps you to optimize your training.
  5. TritonWear (wearable device): TritonWear is an AI-powered wearable that attaches to your swim cap and measures your swimming metrics, including stroke rate, distance per stroke, and turn time. It provides real-time feedback on your technique and helps you to improve your performance.

Cycling AI Tools:
  1. Wahoo KICKR Smart Trainer (equipment): The Wahoo KICKR Smart Trainer is an indoor training device that simulates outdoor riding. It has advanced AI technology that adjusts the resistance to match your target power, ensuring that your indoor training is just as effective as your outdoor rides. It also connects to popular training apps like Zwift and TrainerRoad.
  2. Zwift (software): Zwift is a popular training app that allows you to ride virtual courses with other cyclists from around the world. Its AI technology adjusts the resistance to match the terrain, providing a realistic and engaging cycling experience. It also provides personalized training plans that are tailored to your fitness level and goals.
  3. TrainingPeaks (software): TrainingPeaks is a comprehensive training platform that offers features like workout planning, data analysis, and communication tools. Its AI technology tracks your performance and provides you with insights into your training progress, helping you make more informed decisions about your workouts.
  4. Tacx Neo 2T (equipment): Tacx Neo 2T is an AI-powered smart trainer that offers a realistic riding experience with its direct drive system and advanced vibration analysis. It's an excellent tool for cyclists looking to improve their endurance and power.
  5. Garmin Rally Power Meter (equipment): Garmin Rally Power Meter is an AI-powered pedal-based power meter that measures your cycling power output and provides real-time feedback on your performance. It's an excellent tool for cyclists looking to optimize their training and improve their performance.

Running AI Tools:
  1. NURVV Run (wearable device): NURVV Run is an AI-powered wearable that attaches to your shoes and measures your running metrics, including cadence, foot strike, and pronation. It provides real-time feedback on your running form and helps you to reduce your risk of injury.
  2. Strava (software): Strava is an AI-powered social fitness app that allows runners to track their runs, set goals, and connect with other runners. With its personalized training plans and advanced analytics, it's an excellent resource for runners looking to improve their performance.
  3. Polar Vantage V2 (wearable device): Polar Vantage V2 is an AI-powered multisport watch that tracks your running metrics, including heart rate, distance, and speed. With its personalized training plans and advanced analytics, it's an excellent tool for runners looking to optimize their training and improve their performance.
Now if you're a triathlete, you can just mix-and-match some or a few of the mentioned tools from the above sports, or you may also consider the following tools that are either triathlon-focused or more famous to triathletes.

Triathlon AI Tools:
  1. TrainerRoad (software): a popular software among triathletes. It provides you with personalized training plans, as well as over 1,000 workouts that target your strengths and weaknesses. The AI technology learns from your performance and adjusts your workouts accordingly, helping you get stronger and faster in the three disciplines of triathlon.
  2. Final Surge (software): a comprehensive training platform that offers a range of features, including workout planning, data analysis, and communication tools. Its AI technology tracks your performance and provides you with insights into your training progress, helping you make more informed decisions about your workouts.
  3. Stryd (wearable device) - AI-powered running power meter that attaches to your shoe and measures your running power, pace, distance, and other metrics. It provides real-time feedback on your running form and technique, helping you to run more efficiently and reduce your risk of injury.
  4. Wahoo ELEMNT RIVAL (wearable device): The Wahoo ELEMNT RIVAL is a multisport GPS watch that can track swim, bike, and run data. It also includes advanced features like automatic transition detection and workout recommendations based on previous performance.
  5. Xert (software): Xert is a software platform that uses AI to analyze an athlete's data and create personalized training plans. It also offers real-time performance monitoring, allowing triathletes to adjust their effort levels during training and racing based on their current fitness levels.
  6. Athletica (software): is an AI-powered virtual training assistant that can help triathletes improve their performance. It uses machine learning to analyze data from a triathlete's training history, fitness level, and goals to create personalized training plans.
There you have it, folks! The world of sports training is evolving, and with AI-powered tools at our fingertips, there's no limit to what we can achieve. Whether you're a triathlete, swimmer, cyclist, or runner, there's an AI tool out there that can help you take your game to the next level. 

So, let's lace up our shoes, hop on our bikes, and jump in the pool with the confidence that comes from knowing we have the best tech on our side. Happy training!

*Note: These list is not a comprehensive source. If you are currently using a better software, equipment, or what have you that are not listed here, please feel free to comment it down below.

*PS: These tools, as with any other technology, are bound to become obsolete, scrapped, abandoned, or be replaced. So as the AI technology develops, most of these tools may no longer be around a few months or years from now.

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Your Secret Weapon for Fighting Inflammation and Boosting Recovery

Have you ever felt sore and stiff after a tough workout? Or maybe you've experienced an injury that just won't seem to heal?

If so, you're not alone. Many of us have dealt with inflammation and the slow recovery process that often follows. Luckily, there's a powerful tool in the fight against these issues: antioxidants1.

Antioxidants are compounds found in certain foods and supplements that help protect your body's cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, leading to inflammation and a whole host of health problems.

But how do antioxidants help reduce inflammation2 and promote recovery? Let's break it down.

Inflammation is the body's natural response to injury or infection. It's a complex process that involves various immune cells and signaling molecules. While inflammation is necessary for healing, chronic inflammation can lead to tissue damage and chronic diseases.

This is where antioxidants come in. By neutralizing free radicals and reducing oxidative stress, antioxidants can help decrease inflammation and protect against tissue damage. In fact, some studies suggest that certain antioxidants, such as curcumin5 (found in turmeric) and resveratrol6 (found in grapes), may be as effective as anti-inflammatory drugs in reducing inflammation.

But that's not all. Antioxidants can also help promote recovery by reducing muscle damage and improving muscle function. When you exercise, your muscles undergo microtrauma, which triggers inflammation and leads to soreness and stiffness.

This is a natural part of the muscle-building process, but it can be uncomfortable and slow down your recovery.

However, research has shown that antioxidants can help reduce muscle damage and improve recovery time. One study3 found that athletes who took vitamin C and E supplements had less muscle damage and recovered faster than those who didn't.

Another study4 showed that antioxidants helped improve muscle function and decrease soreness in marathon runners.

So, where can you find these magical antioxidants? Fortunately, they're found in a wide variety of foods and supplements.

Here are some of the best sources:
  • Fruits and vegetables: Many fruits and vegetables are rich in antioxidants, including berries, citrus fruits, dark leafy greens, and sweet potatoes.
  • Nuts and seeds: Almonds, walnuts, and sunflower seeds are all good sources of antioxidants.
  • Spices: Turmeric, ginger, and cinnamon are all packed with antioxidants.
  • Supplements: If you're not getting enough antioxidants from your diet, supplements can help. Look for vitamin C, vitamin E, and carotenoid supplements.

Of course, it's important to remember that antioxidants aren't a magic cure-all. While they can help reduce inflammation and promote recovery, they're just one piece of the puzzle. It's also important to get enough sleep, stay hydrated, and give your body time to rest and recover between workouts.

In conclusion, antioxidants are a powerful tool in the fight against inflammation and slow recovery. By neutralizing free radicals and reducing oxidative stress, they can help protect against tissue damage and improve muscle function.

And the best part? They're found in a wide variety of foods and supplements, so it's easy to incorporate them into your diet. So go ahead and load up on those berries and nuts, and let the antioxidants do their thing!

  1. "Antioxidants in health and disease." Journal of Clinical and Diagnostic Research. (2017). Retrieved from
  2. "The role of inflammation in muscle recovery." Frontiers in Physiology. (2019). Retrieved from
  3. "The effects of vitamin C supplementation on muscle function and recovery." International Journal of Sports Nutrition and Exercise Metabolism. (2006). Retrieved from
  4. "The effects of antioxidant supplementation on athletic performance." Sports Medicine. (2003). Retrieved from
  5. "Curcumin: a natural anti-inflammatory agent." Indian Journal of Pharmaceutical Sciences. (2009). Retrieved from
  6. "Resveratrol as an anti-inflammatory and anti-aging agent: mechanisms and clinical implications." Molecular Nutrition and Food Research. (2017). Retrieved from
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The Importance of Iron for Vegan and Vegetarian Runners

Iron is an essential nutrient for runners, helping to transport oxygen to the muscles and preventing fatigue. For vegetarians and vegans, it can be a little trickier to get enough iron in their diets. But don't worry, with a little creativity, you can run like a pro and fuel your body with iron.

Why is iron so important for runners?

Imagine running a marathon, and just as you approach the finish line, your legs give out and you collapse in exhaustion.

That’s the reality for many runners who suffer from iron deficiency. Iron is a crucial component of hemoglobin, the protein in red blood cells that carries oxygen to your muscles. When you don’t have enough iron, you can’t transport enough oxygen, and your muscles can’t perform at their best.

Iron for vegetarians and vegans

Vegetarians and vegans can still get enough iron, but it requires a little more effort and creativity.

There are two types of iron: heme and non-heme.

Heme iron is found in animal products and is easily absorbed by the body. Non-heme iron is found in plant-based foods and is not as easily absorbed. So, vegetarians and vegans need to consume more iron to make up for the lower absorption rate.

Tips for getting enough iron in your diet:
  1. Eat your greens! Spinach, kale, and collard greens are all great sources of non-heme iron. And what’s more, they’re rich in antioxidants, so you’ll be fighting off free radicals while fueling your run. Just remember, Popeye was onto something with his spinach obsession.
  2. Get creative with tofu. Tofu is a great source of non-heme iron, and can be added to stir-fries, soups, and even smoothies. Just think of it as a vegan’s secret weapon to running success.
  3. Don’t forget the legumes. Lentils, chickpeas, and black beans are all excellent sources of iron. Plus, they’re a great source of protein, making them the perfect post-run meal. Who knew being a bean-lover could be so beneficial for your running performance?
  4. Pair iron-rich foods with vitamin C. Vitamin C helps your body absorb non-heme iron, so be sure to pair iron-rich foods with foods high in vitamin C, like oranges, strawberries, and bell peppers. A salad with spinach, strawberries, and oranges, anyone?
  5. Iron-fortified foods. If all else fails, you can always turn to iron-fortified foods, like cereal, bread, and pasta. Just be sure to read the label, as not all brands are created equal.

But wait, before you start loading up on iron-rich foods, there is a caveat to keep in mind.

Too much iron can actually be harmful to your health, leading to a condition known as iron overload.

This is especially relevant for male runners who already have higher levels of iron in their bodies. Iron overload can cause damage to the liver, heart, and pancreas, and may even increase the risk of certain cancers.

So, while it’s important to make sure you’re getting enough iron, don’t go overboard. As with all things in life, moderation is key. Always consult with a healthcare professional before making any drastic changes to your diet.

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The Effects of Caffeine on Running Performance: A Comedic Guide

Caffeine and running, two words that seem to go together like peas and carrots, like Batman and Robin, like…well, you get the picture. It’s no secret that caffeine is a staple pre-workout drink for many runners, but do you really know what it’s doing to your body and performance?

Let’s dive in and find out!

First things first, let’s talk about what caffeine actually is.

Caffeine is a central nervous system stimulant that works by blocking the action of adenosine, a neurotransmitter that makes you feel tired (oooppss, don't nose bleed yet). Basically in layman's term, when you drink that cup of coffee before your run, you’re essentially telling your brain to keep awake, alert, and focused.

And who wouldn’t want that when they’re about to lace up their running shoes?

Now, onto the juicy part – how does caffeine affect your running performance? Well, studies have shown that caffeine can improve endurance, reduce perceived exertion, and even help you run faster.

That’s right, you can run faster just by drinking coffee! Now, who said caffeine was just a morning pick-me-up?

Flash's Coffee from CC Jitters

But wait, there’s more!

Caffeine has also been shown to improve focus and reaction time, which can come in handy when you’re dodging squirrels, dodging other runners, or just trying to avoid tripping on the pavement. And let’s not forget, caffeine can also reduce pain and muscle soreness post-run, which is great news for those who like to push themselves to the limit.

Now, before you go chugging down a whole pot of coffee, let’s talk about the right amount of caffeine to take.

Most studies have shown that a dose of 3-6 milligrams of caffeine per kilogram of body weight can be beneficial for running performance. For a 150-pound person (68.181818... kg), that’s roughly 200-400 milligrams of caffeine, which is the equivalent of 2-4 cups of coffee.

The Punisher's Coffee

It’s important to note that too much caffeine can also have negative effects, so it’s best to stick to the recommended dose. Excessive caffeine can lead to jitters, anxiety, and dehydration, all of which can negatively impact your run.

And who wants to feel like a nervous, jittery mess while they’re trying to break their personal best?

Now, let’s talk about timing. When is the best time to consume caffeine before a run?

Well, experts recommend drinking caffeine 30-60 minutes before your run to allow it to take effect. And, as with anything in life, timing is key. If you drink it too early, you might end up feeling jittery and anxious, and if you drink it too late, you might not feel the benefits. It’s like trying to catch a runaway train – you’ve got to time it just right!

Lastly, the different sources of caffeine.

While coffee is the most popular form of caffeine for runners, it’s not the only option. Caffeine can also be found in energy drinks, gels, and even chewable tablets. So, whether you prefer your caffeine in liquid or solid form, there’s an option out there for you.

As for me who is not really a coffee drinker, I'll stick to chocolate bars and drinks. I especially love  the dark ones, those darker than my skin.

The amount of caffeine in chocolate varies depending on the type and serving size, but on average, a 1-ounce serving of dark chocolate (70-85% cacao) contains approximately 12 milligrams of caffeine. In comparison, a 1-ounce serving of brewed coffee contains approximately 30-50 milligrams of caffeine.

So there you have it, folks! Who said science couldn’t be fun? Grab your running shoes and a cup of coffee, and get ready to hit the pavement with a caffeine boost!

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Thirsty? A Runner's Guide to Staying Hydrated in a Natural Way

Running is hard work, there's no denying that. But one of the most important things you need to do to ensure your body can handle it is to stay hydrated. And while you may be tempted to reach for a sports drink filled with artificial ingredients, there are plenty of natural alternatives that can do the trick.

First things first, let's talk about water. I know, I know, it's not the most exciting beverage out there, but it's essential for runners. Water is the best way to stay hydrated and it's also the best way to flush out all the toxins and waste products that your body produces during a run.

But if plain old water is too boring for you, try adding some flavor with a slice of lemon, lime, or cucumber.

Livin La Vida Coco

Next up, we have coconut water. This tropical drink is packed with electrolytes and potassium, making it a great choice for runners. Plus, it's a natural way to hydrate and it's also a great source of antioxidants.

But be warned, not all coconut water is created equal. Go for the kind that's organic and has no added sugar.

Another great natural hydration alternative is herbal teas. Not only do they provide hydration, but they also offer a variety of health benefits depending on the herbs used.

For example, chamomile tea is known for its calming properties, making it a great choice before bed. And peppermint tea can help soothe an upset stomach.

And let's not forget about fruits. Fruits are not only a great source of hydration, but they also provide essential vitamins and minerals. Think watermelon, strawberries, oranges, and pineapples.

These juicy fruits are not only delicious but also packed with water, making them a great choice for runners.

But what about during a run, specially trail runs where the logistics of bringing hydration to the mountain is not so feasible? It's not always easy to carry a water bottle or stop for a drink.

That's where nature comes in. Runners have been using natural sources of hydration for centuries, like streams, rivers, and even natural springs. Just make sure to check the water source before drinking to ensure it's safe and clean.

In conclusion, when it comes to staying hydrated, there are plenty of natural alternatives to sports drinks. Whether it's water with a slice of lemon, coconut water, herbal teas, fruits, or even natural water sources, there's a way to stay hydrated that will work for you.

So next time you lace up your sneakers, don't forget to bring a water bottle or find a natural source of hydration on your route.

A word of advice, if you're really out of option, no, urine is not a viable way to hydrate. But you may try to be adventurous yourself. Just don't blame me if it doesn't work out.

USANA's Electrolyte Replacement Drink
Optimize your daily routine with this tasty watermelon-flavored drink mix formulated with minerals. Calcium, magnesium, sodium, and potassium form electrolytes to support your body’s ability to stay hydrated.

Just mix with water and enjoy this refreshing drink before or after physical activity—or even on your rest day—to support your body during activity.

Health Benefits:
  • Helps replenish electrolytes lost in sweat
  • Maintains normal hydration by supporting water balance in the body
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Fat-tastic: The Good, The Bad, and The Advantages of Fat for Runners

Ladies and gentlemen, runners of all shapes and sizes, gather 'round because we're about to talk about the F word - Fat. Yes, that macronutrient that sends shivers down the spines of many runners and is often avoided like the plague. But before you start panicking and cutting out all sources of fat from your diet, let's talk about the good, the bad, and the advantages of this misunderstood macronutrient.

First things first, let's clarify that not all fats are created equal. There are the good fats, like monounsaturated and polyunsaturated fats, which can actually be beneficial for runners. These types of fats can help improve heart health, lower cholesterol levels, and provide energy during endurance exercise.

On the other hand, there are the bad fats - saturated and trans fats - which should be avoided as much as possible. These types of fats can increase your risk of heart disease and should be limited in your diet.

Also, be mindful of the sources of fats you are consuming and make sure you're getting more of the good fats (such as whole and minimally processed foods, lean proteins) and less of the bad ones. Consuming healthy fats can give you a sense of satisfaction and fullness that can keep you from overeating and you'll be on your way to a healthy and balanced diet.

But the real advantage of fat for runners is its role in providing energy. Carbohydrates are often the go-to fuel for runners, but fat can also provide a steady source of energy. In fact, when you're running for an extended period of time, your body will begin to burn both carbohydrates and fat for energy.

When you first start running, your body will primarily rely on carbohydrates for energy. But as you continue to run, your body will begin to tap into its fat stores for energy. This is why it's important to have a balance of carbohydrates and fat in your diet.

Fat is a slow-burning fuel. This is why consuming healthy fats before and during your run can be beneficial.

Another advantage of fat as an energy source is that it's stored in your body in large quantities. This means that your body will never run out of fat stores during a run, unlike carbohydrates, which can be depleted quickly. So, even when you've exhausted your carbohydrate stores, your body will still have a steady supply of energy from fat.

And let's not forget about the "runner's high" that can come from consuming healthy fats. Sure, you may not feel as euphoric as you would from a carb-heavy meal, but healthy fats can give you a sense of satisfaction and fullness that can keep you from overeating.

In conclusion, fat is an essential macronutrient that runners should not avoid, but rather consume in moderate amounts.

So, runners, go ahead and enjoy a handful of nuts, a spoonful of avocado, and a drizzle of olive oil on your salad, but don't go overboard. And most importantly, don't forget to laugh and enjoy your running journey!

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Carbo-loading 101: A Beginner's Guide to Running on Pasta Power

Are you tired of feeling like a limp noodle on your runs? Well, my carb-loving friend, you're in luck! Carbohydrates are essential for us runners and can make all the difference in your performance.

But before we dive into the nitty-gritty of carbs, let's first address the elephant in the room. No, carbs are not the enemy! Despite what some fad diets may lead you to believe, carbs are actually your BFF (best fuel friend).

So, what exactly are carbohydrates and why do runners need them? Carbohydrates are one of the three macronutrients (along with protein and fat) that provide energy to our bodies. When we eat carbs, they are broken down into glucose, which is then used as fuel for our muscles during exercise. And let's be real, running is hard work, so our muscles need all the fuel they can get!

But it's not just about fueling our muscles during a run, carbs also play a crucial role in recovery. After a hard workout, our muscles are depleted of glycogen (the stored form of glucose). Consuming carbs post-run helps replenish those glycogen stores, allowing our muscles to recover and repair. And trust me, you'll want those muscles in tip-top shape for your next run.

Now, I know what you may be thinking, "But wait, if I eat carbs, won't I gain weight?" Not necessarily. It's all about balance and portion control. Rather than cutting out carbs completely, focus on incorporating complex carbs, like whole grains, fruits, and root crops such as sweet potato into your diet. And, as with any type of food, it's important to be mindful of portion sizes.

So, the next time you're tempted to ditch the carbs, remember that they are essential for fueling and recovering from your runs. Embrace the carb love and your running performance will thank you! And who knows, you might even have a little more spring in your step.

Happy running (and carb-loading)!

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The Secret Weapon for Runners to Boost Performance and Recovery

As a runner, you're likely aware of the importance of macronutrients such as carbohydrates, proteins, and fats in your diet. However, many runners overlook the importance of micronutrients.

Micronutrients, including vitamins and minerals, play a crucial role in maintaining optimal health and performance. In this article, we'll explore the importance of micronutrients for runners and how to ensure you're getting enough of them in your diet.

First, let's define what we mean by micronutrients. Micronutrients are essential vitamins and minerals that our bodies need in small amounts to function properly.

Unlike macronutrients, which provide energy and are needed in large quantities, micronutrients are needed in much smaller quantities. Examples of micronutrients include vitamins A, B, C, D, and E, as well as minerals like iron, calcium, and zinc.

So, why are micronutrients so important for runners? Here are a few key ways that micronutrients support running performance and recovery:

  • Vitamin C: This powerful antioxidant helps to reduce inflammation and muscle damage caused by intense exercise. It also helps to boost collagen production, which is essential for maintaining healthy joints and tendons.
  • Vitamin D: Often referred to as the "sunshine vitamin," vitamin D helps to regulate calcium and phosphorus levels in the body, which are essential for healthy bone density. This is especially important for runners, as the repetitive stress of running can put a lot of pressure on the bones.
  • Iron: Iron is essential for carrying oxygen to the muscles, which is crucial for energy production and endurance. Iron deficiency, known as anemia, can lead to fatigue, weakness, and decreased performance.
  • Calcium: In addition to supporting bone health, calcium is also important for muscle function. It helps to regulate muscle contractions and is essential for maintaining healthy nerve function.
  • Zinc: Zinc is important for the immune system and helps to promote wound healing and repair. It also plays a role in protein synthesis, which is important for muscle growth and recovery.

Now that we've covered why micronutrients are important for runners, let's talk about how to ensure you're getting enough of them in your diet. Here are a few tips:

Eat a varied diet: The best way to ensure you're getting enough micronutrients is to eat a varied diet that includes plenty of fruits and vegetables. These foods are rich in vitamins and minerals and should make up a significant portion of your diet.

Consider supplementation: While a healthy diet should provide all the micronutrients you need, some runners may benefit from additional supplementation. For example, runners who are training for a marathon or other endurance event may benefit from iron supplementation to prevent anemia.

However, always consult with your doctor or a dietitian before starting any supplement regimen.

Be mindful of food preparation: Some cooking methods, such as boiling or frying, can cause micronutrients to be lost from foods. Try to eat more raw fruits and vegetables and cook them with methods that preserve the micronutrients like steaming, grilling, or sautéing.

In conclusion, micronutrients play a vital role in maintaining optimal health and performance for runners.

By understanding the importance of these essential vitamins and minerals and taking steps to ensure you're getting enough of them in your diet, you can support your training and recovery and reach your running goals.

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Fuel Your Runs: The Importance of Protein for Athletes on the Go

Most runners that you see, specially here in the Philippines have slim body and from the almost zero (0) body fat, their body is also obviously has lesser muscle mass compared to other type of athletes.

Our genes plays an important role in this outcome of our muscle and built but it doesn't mean that our body also requires lesser protein, or that we don't need it at all.

Running is a great way to stay in shape and maintain a healthy lifestyle. However, in order to truly optimize your performance and recovery, it's important to pay attention to your protein intake.

Protein is one of the three (3) macronutrients that our body needs in large quantities, along with carbohydrates and fats. It is made up of amino acids, which are the building blocks of our muscles, tendons, ligaments, and other tissues.

When we run, we put a lot of stress on our muscles. This causes microscopic tears in the muscle fibers, which need to be repaired in order to get stronger. Protein is essential for this repair process, as it provides the necessary amino acids for the body to rebuild and strengthen the damaged tissue.

But it's not just about recovery and muscle repair, protein also helps in maintaining a healthy weight and preventing muscle loss, which can occur as we age.

Additionally, protein helps to regulate blood sugar levels and keeps you feeling full and satisfied, which can help to prevent overeating and weight gain.

Adequate protein intake can also help to reduce muscle soreness and fatigue, as well as improve overall recovery time. This is especially important for runners, who may be doing high-intensity training on a regular basis.

When adequate protein is not consumed, muscle repair and growth may be impaired, leading to reduced athletic performance and increased risk of injury.

The recommended daily protein intake for athletes is generally higher than for sedentary individuals. This is because athletes have an increased need for protein to support muscle repair and growth.

For runners, the recommended daily intake of protein is between 0.5 and 0.75 grams per pound of body weight. This can be easily achieved by eating a balanced diet that includes a variety of protein-rich foods such as lean meats, poultry, fish, eggs, dairy, and plant-based sources like beans, lentils, and quinoa.

Sources of Protein

Protein can be obtained from a variety of natural sources, including meats, dairy products, fish, eggs, and legumes. For vegetarian and vegan athletes, plant-based sources of protein such as beans, lentils, and nuts are good options.

In addition, protein supplements are available in the form of powders, bars, and drinks, and can be a convenient way for athletes to meet their protein needs.

It is important for athletes to choose high-quality protein sources that provide all of the essential amino acids.

Strategies for Meeting Protein Needs

To meet protein needs, athletes should focus on consuming a balanced and varied diet that includes a variety of protein sources.

Meal planning and nutrient timing can also be important strategies. Athletes should aim to consume protein throughout the day, rather than all at once, as this can help to optimize muscle repair and growth.

Additionally, combining different proteins in one meal can improve the quality of the protein that is consumed.

Lastly, proper hydration is important for athletes, since proper hydration can ensure that the protein is effectively utilized for muscle repair and growth.


In conclusion, adequate protein intake is crucial for runners to optimize their performance and recovery, maintain a healthy weight, and prevent muscle loss. Make sure you're getting enough protein in your diet and you'll be on your way to reaching your running goals.

Proper hydration is also important to ensure that the protein is effectively utilized for muscle repair and growth.

By following these guidelines, athletes can optimize their athletic performance, reduce their risk of injury, and support their overall health and well-being.

Affiliate Product:
USANA's Nutrimeal Meal Replacement
This low-glycemic formula, rich in dietary fiber and protein, can give you all the nutrients you need to have a satisfying meal on the go. Available in delicious chocolate, strawberry, and vanilla flavors, achieving your healthy goals is right at your fingertips.

Health Benefits
  • Contains 15 g of protein and 8 g of fiber
  • Low glycemic
  • Gluten free
  • Contains a low-glycemic index to help reduce carbohydrate cravings and provide sustained energy and keep you full longer
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