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Apr 15 •
👉Step 1: START HERE
Welcome to Fueled Runners🎉🍝 You’re about to improve your performance, body composition, gut health, and overall well-being! I have a PROMISE for you: here you’ll learn how to fuel your training and running to achieve your PRs! And the best part is that you’ll have direct access to me, you’ll have a supportive community of fellow runners 24/7, you’ll meet other runners, celebrate personal milestones, and so much more... What do I ask in return? That you be an active and committed member of this community. You see, this community thrives on the quality of its members 😉 🎁 As promised, here is the Guide: The Secret to Boost Gut Health and Improve Running below. 👇Your first step right now: Earn your first point by introducing yourself below: 📸 Share a photo of yourself at a race or during a training session And tell us: “What do you do for a living?” + “What’s your favorite distance?” and “What’s your favorite food?” (I’ve already shared two photos, so you can see that we all start on equal footing)
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16d •
First marathon results!
Such a good time! Great learning experience! I’m super proud of how I did!
Pinned
Apr 28 •
Your first step as a runner: to be healthy
When we talk about sports nutrition, the goal is always to improve sports performance and maintain good health. ➡️ To stay healthy, the number one step is to eat a healthy basic diet. Sounds cliché, doesn't it? But during most of my nutrition sessions, I realize that it's not. The majority of my clients always want to focus on taking supplements and ignore a healthy basic diet. Supplements and ergogenic aids are great and make life a lot easier in medium and long races, but focusing on building the foundation is extremely important. Think about it: what's the point of spending a lot of money on supplements for running if you don't consume the necessary amount of carbohydrates each day to have enough energy? It doesn't make sense, does it? Yes, and unfortunately, this is more common than you might think! I’m not against supplements and performance aids. But my point here is that every runner should first adjust or improve their daily nutrition and only then turn to performance aids, if necessary. Tell me, how would you rate your daily nutrition these days?
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6d •
Running in the Heat 🌡️
Yesterday I went for a run, and when I finished, my body felt like a cell phone that’s overheated, you know? It was awful. It looks like summer has finally arrived here in Barcelona, and in other parts of Europe, too. Hot conditions can have some impacts on our bodies while we train, like increased heart rate, increased perception of exertion, risk of dehydration, electrolyte imbalance and others. Here are the things I do to prevent or reduce these negative impacts: - I run during the cooler parts of the day, such as early morning or late evening - I opt for routes with plenty of shade and sometimes I choose the treadmill - I always wear hat, sunglasses, and apply sunscreen to exposed skin - I drink up to ~ 2,7- 3.0 L/day (approx. 12 cups) of water per day - I increase my intake of water-rich foods such as: cantaloupe, watermelon, yogurt, cucumber, strawberries, etc. - I always bring my soft flask to my workouts and leave it in the freezer for an hour before heading out - If I run 10K or more, I always drink an electrolyte drink afterward And you, what do you do to make your runs easier during these extremely hot days?
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