The post provides general advice for athlete nutrition, focusing on the challenges plant-based athletes face regarding omega-3s, calcium, and iron. It offers solutions to meet these nutrient needs, highlighting specific foods and strategies. Amanda emphasizes the importance of tailored nutrition and invites inquiries for personalized support from her as a sports dietitian.
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.
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.
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.
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.
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.
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?
After taking antibiotics, focus on gut health to support recovery and athletic performance. Prioritize a high-fiber diet, gradually increase physical activity, stay hydrated, and consider probiotics. Additionally, ensure adequate rest and stress reduction. Consultation with a healthcare professional is crucial for personalized advice and effective recovery strategies.
I am accepting new clients this September 2024, especially those with BlueCross BlueShield insurance, as visits may be fully covered. I also offer payment plans for other insurance types and work with clients in select states. Additionally, I provide run coaching services for anyone. Contact me for more details.
As fall races approach, carbohydrate intake becomes crucial for training performance, especially for veggie endurance athletes. A performance plate visual helps in meal planning by illustrating the balance of carbohydrates, proteins, and colorful foods. Adjust carb consumption based on training intensity, and vegan athletes may need slightly more protein.
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