The Endurance Athlete’s Guide to Nutrition

Course created by Erin Kesterson, MS, RD, LD, a marathon junkie with a passion for helping others achieve their goals while keeping a healthy body.

Scientific evidence is piling up in support of nutrition as an integral part of endurance training.  Luckily, it is also being accepted by athletes more than ever that nutrition matters!  So many athletes wonder which information will lead to successfully achieving their goals and which information will lead to bonking at their goal race.  This course will lead you through the role that different nutrients play in an endurance athlete’s life and practical advice for implementation.  You will find specific and detailed information about how to eat before, during, and after events and training.  Whether you are trying to just feel better at your next race and cross the finish line feeling well, or you want an edge to take you to the next level in your race, this course is for you!  

What this course includes:

Seven Lessons (approximately 2 hours 50 minutes)

  1. Carbohydrates: How do they support your running, how much do you need, and when do you need them.  48 minutes

  2. Protein: Which proteins absorb the best, when supplements should be used, and how much you need.  19 minutes

  3. Fat: What role does fat have in your life, running, and how much do you need. 10 minutes

  4. Hydration and Electrolytes: Determine how much you need to support your activity and health. 22 minutes

  5. Calcium, Iron, and Vitamin D: Why these micronutrients deserve your attention and making sure you get enough to support your training. 19 minutes

  6. Practical Guidance for Fueling Long Runs and Races: What to eat, how much, and when. 44 minutes

  7. Weight Control and the Endurance Athlete: How weight loss impacts running and whether or not you should focus on this. 4 minutes

2 Downloadable PDFs

  1. Carbohydrate Loading Chart: Determine how many grams of carbohydrates are needed for 2-3 days prior to an endurance event based on your body weight.

  2. Carbohydrate Needs the Morning of a Race and Recovery After.

$59

 

Get started by going here!     

Understanding Nutrition as it Relates to Your Track and Cross Country Runners in Middle and High School

Athletes are always asking you what, when, and how much to eat; and you want to give them the best information!  Nutrition is a huge player in training and performance and there is so much confusing information out there.  This course was designed for you, the coach, in order to help you gain a better understanding of nutrition for running.  You will learn simple ways to guide your runners to better nutrition from a registered dietitian.

 

What this course includes:

Four Lessons

  • Understanding Macronutrients and Proportions ~20 minutes

  • Practical Tips for Fueling ~20 minutes

  • Hydration and Electrolytes ~5 minutes

  • Other considerations (RED-S, Vegetarians, Injuries) ~22 minutes

2 Downloadable PDFs

  • Snack Ideas for Runners

  • Snack Recipes (3) for Runners

  • Access via e-mail to ask questions after the course has been completed.

 Please email fuelyoursportcoaching@gmail.com if interested in this course.

 

Click on this link to get started!

“Erin’s course is the antidote to fad ideas and diet plans. It is evidence-based, divided into easily “digestible” modules, and offers practical tips and sample meals for pre-/post- workouts and competitions. Nutrition is a critical component of a comprehensive training plan for runners. Erin’s valuable insights are not just based on her education in nutrition and exercise, but also her personal experience as a very accomplished marathon runner. 5 stars, 10/10. Every youth running coach will benefit from this course.” -Brian, High School and Middle School XC and Track Coach