Nutrition Hub | High Performance Dietitian

Welcome to the

Nutrition Hub
Welcome to the

Nutrition Hub

Featured Article

HOW TO MAXIMISE YOUR ENERGY TO MAXIMISE MOUNTAIN TIME
We get asked a lot how to fuel big mountain days. Here is what we recommend to help boost your energy levels, get more enjoyment out of your day, keep you ...

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Top Tips for Ultra Runners

Make sure you're ready for your big event, with our top nutrition tips for ultra runners.

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Banana Pancakes
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Nutrition for Injury Prevention and Recovery
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Chamonix based experts

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Having a well planned and practised race nutrition

Having a well planned and practised race nutrition strategy will:

✅ Give you confidence at the start line you have a plan that works for you!

✅ You’ve addressed your in race nutrition & hydration challenges.

✅Have the problem solving skills to adjust your in race nutrition & hydration strategy if required.

✅ Reduce the chances and even for most get rid of any stomach issues!

✅Finish faster!

✅Avoid a DNF.

✅ Remove decision making so you can focus on running your race!

Who’s running in UTMB week?

Bonne Chance to HPD athletes racing this week and @elitetrailteam athletes! And all the runners who’ve taken on the challenge! 💪🙌

There’s nothing like spending your working day o

There’s nothing like spending your working day on the trails talking all things trail running nutrition!

I had a fantastic day running with @tracksandtrails and their amazing group of trail runners! I shared some of my best tips to stay fuelled and hydrated for a day on the trails. Here’s what we covered:

1️⃣ Common Mistakes Trail/Ultra Runners Make: Identifying and avoiding these will result in resolving most if not all of your nutritional challenges you’ve experienced on the trail.

2️⃣ Fuelling & Hydrating on the Trails: Practical tips on how to optimise your energy levels and offset significant dehydration keeping you going for longer.

3️⃣ Fuelling & Hydrating for Trail/Ultra Races: Strategies to keep you going strong from start to finish line.

4️⃣ An Easy Way to Determine Sweat Rates in Training: Knowing your sweat rate is key to personalising your hydration plan.

5️⃣ Adjusting Hydration for Heat: How to adjust your hydration strategy based on the temperature.

6️⃣ Sodium Intake: Understanding how much sodium you need and how to adjust based on temperature.

7️⃣ Real Foods vs Sports Products: The pros and cons of each, and when to use them.

8️⃣ Myth Busting: Debunking common nutrition myths that can lead you astray and focusing instead on a well planned and practised fuelling and hydration strategy.

9️⃣ Recovery: Best nutrition and hydration practices to recover quicker after your run.

Lots of practical takeaways were given so the runners could put them in to action on their next trail run the following the day.

If you’re a trail or ultra runner and want to learn how to fuel your runs better, drop a comment below or send me a DM and let’s chat nutrition to help get you trail-ready!

📸 L’aiguillette des Possettes

#trailrunning #ultrafuel #sportsdietitian #ultrarunning #hydration #fuelyourrun #trailnutrition #recovery #nutritionmythbusting #fuelfood #fuelledbyscience #ultras

The power of fuelling your training! @elitetrailte

The power of fuelling your training! @elitetrailteam athlete @beyondthemarathon 🍌💪

Posted @withregram • @beyondthemarathon Fuel your fire 🔥

Being injured has given me time to reflect on how far I’ve come in the last 10 months. I’ve worked really hard with @high_performance_dietitian to educate myself on the importance of good nutrition. Spoiler alert: good doesn’t mean boring! Hello, post-session ice cream 🍦

Nutrition is a key part of ultra running, so we are working hard to increase my carb intake from 0g per hour to 100g per hour. We’re currently at 70g, and wow—I love my training more, I recover better, and I’m a nicer human to be around. Goodbye cranky VK!

#FuelYourFire #UltraRunning #Nutrition #InjuryRecovery #TrainingFuel #HealthyEating #PerformanceNutrition #HappyRunner #EnduranceTraining

The Training Sessions you can’t afford to miss F

The Training Sessions you can’t afford to miss Fuelling!

What week day training sessions do you need to start fuelling DURING the session?

Comment below or drop me a DM if you have a training nutrition question?

🏃🏽 @elitetrailteam athletes @hughs_there @george.e.fisher

📸 @steveashworthmedia

#SportsNutrition #ultrafuel #trainingfuel #PerformanceNutrition #NutritionCoach #sportsperformance #fuelyourtraining #TrainingNutrition #TrainingforUltras #EnduranceFuel #SportsDietitian #NutritionTips #TrainingTips #NutritionForAthletes #ultrarunning #mountainsports #mountaintraining

Reposted @rubenfsalinas • During the early morni

Reposted @rubenfsalinas • During the early morning hours of May 21st, 2024, IFMGA Guide Pasang Tendi Sherpa, Chenga Sherpa, and Pemba Sherpa, & I successfully reached the summit of Mt. Everest, surrounded by 300 other climbers.

As I expected, the journey was physically & mentally challenging. But, it was also deeply transformational.

A series of events, both surreal and life-changing, came during our time at base camp, during rotations, at the summit, & immediately after starting our descent.

While standing at the top of the world, tragedy accompanied triumph...a stark reminder that we are just guests on these mountains, & subject to the whims of weather & terrain conditions.

Nobody conquers Everest; we are merely graced by its immensity. I’ll share more on this as I complete internalizing what I experienced.

For now, I write this from KTM to thank all of you who have reached out inquiring about the expedition’s outcome.

Moreover, a deeply heartfelt thank you goes out to my family, friends, colleagues, & to each of the individuals who were integral to this achievement:

@martinzhor , @stevehouse10 , & the entire @uphill_athleteteam for the physical conditioning, training regimen, & hypoxic training

@high_performance_dietitian for the nutrition strategy that paid off in spades

@nkclimbingexpeditions & @tcexpeditions for the encouragement, mindset, strategy, & care of me during my GI illness

@pasanguide8848.86, for the brotherhood, professionalism, & expert care

@brianjones198 &
@patmonday10 for the inspiration, unwavering faith, & moral support

@suraj_paudyal for the relentless encouragement & expert guidance for all things Everest/Nepal

@draltestpilot and @tim.volcan for believing in me & supporting me every step of the way

@ejsokolnicki for the daily inspiration and for setting an example to follow

The entire staff of @climbingthesevensummits for the incredible trip planning & climb logistical support

And, finally, for the quiet professionals that expertly guided my hands on the ropes, jumar, ATC, Figure 8, & carabiners (even before showing up to Nepal):

@mtndyer @ricardo_blanco_expeditions & @truenorthalpine

If you’re in Chamonix come and join in the @cham

If you’re in Chamonix come and join in the @chamonixrunfest 7th-9th June including top guidance on training, injuries, nutrition, run clinics and more!

Posted @withregram • @chamonixrunfest Hydration & Fueling for Trail & Ultra Run Training and Racing Masterclasses 👌

A very complex subject and one that we want to learn from experts and not just anyone on SM. 🥸

Learn with two different masterclasses, practical tips, the importance of hydration, the basics of physiology and metabolism, how to solve GI issues etc 🏃‍♀️⛰️🏃🏻‍♂️

This is a must if you are a coach, kiné, physio, new to trail, or want to progress your training and racing performance. 💪

We are very fortunate to have two Masterclasses on Nutrition with some of the Best. 🙏🙏

Saturday June 8th | 15h00 - 16h00 with @stephaniemariehowe

Sunday June 9th | 11h00 - 12h00 with @high_performance_dietitian

Go to bio link for Fest Program 💃

Get inspired.
Be an athlete.
🤍

#chamonixrunfest #masterclasses #trailclinics #speakerseries #traintoprogress #racetoperform #performancephysiology #mindset #sportnutrition #metabolism #thebrainoftheenduranceathlete #nonforprofit #weinnovate #weshare #weeducate #weloverunning #weareastrideforward #joinus #getinspi

@chamonixacademy @chloelanthier @chamonixrunfest @chamonixmontblanc @patagoniachamonix @lafloriaimmobilier @planbchamonix @lalibrairiesauvage @lyofood

High Performance Dietitican