Blog - Amanda Wagner Nutrition

Are You In Your Off-Season As An Endurance Athlete? Here’s Sports Dietitian Backed Guidance On How To Adjust Your Fueling!
ByAmanda Wagner, M.Ed, RDN, LDN November 10, 2025November 10, 2025

During the off season, your fueling should align with your activities and goals. Emphasizing a variety of colorful vegetables is key, providing a chance to explore new foods and recipes. If taking an extended break, reduce carbohydrate intake carefully while maintaining functional energy levels. For those not stopping, adapt your nutrition based on weekly activity levels. Consulting a dietitian is recommended for safe body composition changes. For personalized guidance, reach out to Amanda Wagner Nutrition, which accepts various insurance options.

Read More Are You In Your Off-Season As An Endurance Athlete? Here’s Sports Dietitian Backed Guidance On How To Adjust Your Fueling!
Vegan Carb Loading for Runners: Expert Tips from a Plant-Based Dietitian & Running Coach
ByAmanda Wagner, M.Ed, RDN, LDN October 2, 2025October 2, 2025

This blog post offers guidance for runners, especially vegans, on effective carb loading ahead of half or full marathons written by a plant-based dietitian and running coach. Carb loading involves increasing carbohydrate intake to boost race performance and recovery. It recommends consuming 8-11 grams of carbs per kilogram of body weight for a few days before the race, favoring lower-fiber carbs to avoid fullness. The author suggests various vegan-friendly carb sources, including certain cereals, graham crackers, and bars, while cautioning against non-vegan ingredients. Personalized guidance is available for planning carb loads.

Read More Vegan Carb Loading for Runners: Expert Tips from a Plant-Based Dietitian & Running Coach
Fueling Long Runs: Insights from a Sports Dietitian and Competitive Runner
ByAmanda Wagner, M.Ed, RDN, LDN August 27, 2025September 4, 2025

The post discusses the author’s recent 20-mile long run, their longest in over five years, while sharing insights as a sports dietitian and competitive runner. It invites readers for personalized sports nutrition advice and highlights insurance options that may cover services, emphasizing all mentioned products are vegan. Runners are encouraged to share their fueling strategies.

Read More Fueling Long Runs: Insights from a Sports Dietitian and Competitive Runner
Updated Plant-Based Performance Plates For Veggie Athletes + Download A Freebie!
ByAmanda Wagner, M.Ed, RDN, LDN July 3, 2025October 21, 2025

The post discusses the importance of carbohydrate intake for plant-based endurance athletes during training and race weeks. It introduces updated plant-based performance plates as a visual guide to optimize meals by balancing carbs, protein, and colorful foods. The author also notes that vegan athletes require slightly more protein to meet their needs.

Read More Updated Plant-Based Performance Plates For Veggie Athletes + Download A Freebie!
The little things ARE the big things
ByAmanda Wagner, M.Ed, RDN, LDN May 28, 2025June 12, 2025

The article emphasizes avoiding all-or-nothing thinking in nutrition and running. It encourages setting realistic, small goals to foster progress, build motivation, and develop confidence. Progressing gradually leads to larger achievements and lasting habits.

Read More The little things ARE the big things
How to be more cost effective when grocery shopping
ByAmanda Wagner, M.Ed, RDN, LDN April 25, 2025April 25, 2025

Food prices are rising, making budgeting essential. Key tips include making shopping lists, stocking up on sales, buying frozen produce, opting for plant-based proteins, and considering less convenient options for savings.

Read More How to be more cost effective when grocery shopping
Work with Amanda Wagner Nutrition for As Little $0 Using Your Health Insurance: Now Accepting UHC and BCBS
ByAmanda Wagner, M.Ed, RDN, LDN March 19, 2025May 20, 2025

I am excited to announce that I am now in-network with many United Healthcare insurance plans. This offers an excellent opportunity for those considering dietitian services due to cost. I encourage benefits verification to avoid surprises. I also accept BlueCross BlueShield and self-pay options. Contact me for more information.

Read More Work with Amanda Wagner Nutrition for As Little $0 Using Your Health Insurance: Now Accepting UHC and BCBS
The Night Before A Long Run Meal Ideas For Veggie Athletes:
ByAmanda Wagner, M.Ed, RDN, LDN February 27, 2025September 13, 2025

Endurance athletes, especially those following a plant-based diet, should prioritize nutrition the night before intense training sessions. Proper fueling is crucial for performance, as it can significantly impact energy levels and reduce gastrointestinal issues during workouts. Key recommendations include increasing carbohydrate intake while avoiding high-fat and high-fiber foods, unless accustomed. It’s advised to select lower-fiber vegetables and ensure meals are appropriately seasoned, especially in warmer climates. Seeking guidance from a sports dietitian can further enhance pre-training nutrition strategies.

Read More The Night Before A Long Run Meal Ideas For Veggie Athletes:
2025 ins and outs for veggie (and really all) athletes:
ByAmanda Wagner, M.Ed, RDN, LDN January 4, 2025February 27, 2025

Amanda, a sports dietitian and running coach, focuses on helping athletes, particularly those who are plant-based or vegan. She offers personalized nutrition and run coaching services, highlighting her availability in various states as a dietitian and worldwide as a running coach. Interested individuals can reach her via email for inquiries about dietitian services and run coaching.

Read More 2025 ins and outs for veggie (and really all) athletes:
How can I eat enough fruit in the winter months?! 🥶 🍊 🫐 🍓 🍏
ByAmanda Wagner, M.Ed, RDN, LDN December 12, 2024February 27, 2025

As a dietitian, I encourage clients to increase fruit intake due to its fiber, hydration, and carbohydrate benefits. In winter, options are limited but include frozen fruit for smoothies and baking, applesauce for quick carbohydrates, dried fruits for snacks, and canned fruit for easy accessibility. What are your favorite winter fruits?

Read More How can I eat enough fruit in the winter months?! 🥶 🍊 🫐 🍓 🍏

Hi, I'm Amanda!

I am a Registered Dietitian Nutritionist (RDN) that specializes in plant-based eating, sports nutrition, and the intersection of the two. I am an avid runner and former division 1 cross country/ track athlete.

I am on a mission to show others that you can be successful in athletics and life fueled by plants. You are also welcome to work with me if you aren’t plant-based or an athlete. I will never pressure you to go plant-based in session! Thanks visiting the blog!

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Are You In Your Off-Season As An Endurance Athlete? Here’s Sports Dietitian Backed Guidance On How To Adjust Your Fueling!

Vegan Carb Loading for Runners: Expert Tips from a Plant-Based Dietitian & Running Coach

Fueling Long Runs: Insights from a Sports Dietitian and Competitive Runner

Updated Plant-Based Performance Plates For Veggie Athletes + Download A Freebie!

The little things ARE the big things

How to be more cost effective when grocery shopping

Work with Amanda Wagner Nutrition for As Little $0 Using Your Health Insurance: Now Accepting UHC and BCBS

The Night Before A Long Run Meal Ideas For Veggie Athletes:

2025 ins and outs for veggie (and really all) athletes:

How can I eat enough fruit in the winter months?! 🥶 🍊 🫐 🍓 🍏

Hi, I'm Amanda!

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