Finding who to work with for sports nutrition as an endurance athlete can be a game changer in your performance. Suddenly having more energy throughout training, able to push harder in workouts and not hitting the wall on race day. So let’s talk about what to look for and why it might be the missing piece in your training.
Calories in – calories out = weight loss
Right?!
That’s the standard formula we’ve all been using for years and a large part of what gets many people out the door for that very first run.
After a time, maybe we lose the weight or simply start to focus on other aspects of running because we love our bodies in a different way and want to enjoy those runs even more! It’s kind of magical when our thinking shifts from burning calories to FUELING because we’re athletes.
That’s when alllll the questions start coming out…a few of the big ones I answer a lot:
- What to eat before a run?
- Should you take a pre-workout supplement before running?
- What foods will help speed recovery?
- Can certain foods be causing your runners trots?
Today I want to take you a level up and introduce you to the entire concept of sports nutrition for athletes. Plus, I want to give you some direction in finding someone who can help!
Because your running coach is NOT A REGISTERED DIETITIAN. While we know a lot to help with tips on fueling during your run, we are not the people who should be giving you dietary advice for the rest of your day. And if you have special considerations, we may not be the one who should be helping either.
What is Sports Nutrition?
As we get more serious about running and overall fitness, proper nutrition becomes more and more important. All of a sudden you find yourself wondering if you need to take gels on long runs, which sports drinks are best and when you need electrolytes, and why you always get a banana at the end of a race.
Enter sports nutrition.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is concerned with the type and quantity of fluid and food taken by an athlete, and deals with nutrients such as vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and fats. – Wikipedia
Without a doubt the most frequent questions in my inbox surround nutrition (and which shoes to buy!). Since I am absolutely not certified to answer these questions and am really only a study of one when it comes to learning what works, it’s time to bring in the big guns.
It all comes down to understanding endurance sports nutrition. Since I’m not a nutritionist, I’ve pulled in some help from a few of my favorites, Tara Collingwood, MS, RDN, CSSD, LDN, ACSM-CPT and Kristina LaRue, RD, CSSD.
Are a Registered Dietitian and Nutritionist the Same?
Since there are many different certifications floating around, I thought it might be helpful to start from the beginning…how do you know who you are working with and what kind of training they have?
Let’s break down all those letters you might see after names to find out what they mean and how they can help you choose the right person for you. Following is the most important point:
Some RD’s may call themselves “nutritionists,” but not all nutritionists are registered dietitians. The “RD” credential is a legal title that requires authorization by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics.
Registered Dietitian (RD): Attended college to receive at minimum a bachelors degree in Nutrition & Dietetics. Has completed an accredited 900+ hour internship, and has taken the national exam to be credentialed as a dietitian.
LDN: An indicator that the RD has taken the appropriate exams to be licensed to practice in a given state.
Certified Sports Specialist Dietitian (CSSD): RD has at least 2 years experience working with athletes and has passed the board exam for certification.
Fitness Nutrition Specialist (FNS): This is what I have…which is to say I did a very short online course which provides the basics biology, digestion, metabolism and nutrients. You’ll see a variety of certifications out there, but none require the in depth knowledge, years of working with patients or government oversight that a certified RD does.
Note: Remember your personal trainer should not be giving you nutrition advice, other than how to read nutrition labels and general guidance on avoiding processed foods.
Whew are you feeling cross eyed yet?!
As far as athletes go, you’ll get the most bang for your buck and results from working with a CSSD.
Recommended Sports Dietitians for Runners
I have been very lucky to meet and connect with many great RD’s over the years. These are some of the people that we frequently refer RTTF athletes too when needing some additional guidance.
Lydia Nader – Flexible from Full Nutrition to Creating Race Plans
Lydia is often referred to as “the athlete’s dietitian.” She is a competitive runner and sports dietitian who helps athletes achieve their dreams through proper nutrition.
Offers: monthly nutrition coaching, race day coaching packages, and team nutrition talks
Good for: weight loss, sports fueling
Lydia’s thoughts on detox diets: “Having a healthy colon and liver are important for any person, even athletes, but for endurance athletes, detox diets and detox products are a waste of money.”
Serena Marie – High Focus on Body Positivity
Serena is a registered dietitian & RRCA running coach who helps people improve their diet to enhance performance and boost energy. She holds degrees from Yale and Cornell University in Nutrition and has run 4 Boston Qualifying marathons.
Offers: 1:1 and group nutrition counseling services
Good for: changing mindset around fueling, fear of weight gain
Serena’s thoughts on intuitive eating: “Skipping meals will lead to poor energy, reduced ability to recover from workouts and crazy sugar cravings. Which is why it’s important to use elements of sports nutrition as an intuitive eater.”
Meghann Featherstone
Meghann is a sports dietitian, wellness coach, and runner. She works with people to help them find a happy balance with nutrition, exercise, and body composition.
Offers: 1-on-1 or group nutrition coaching, customized plans, Instagram posts, recipes
Good for: dialed in fueling plan for peak performances
Meghann’s thoughts on sweat rate and hydration: “Average sweat rates for endurance athletes are 0.5 – 2.5 L/hr, and many runners sweat even more than this. Knowing YOUR sweat rate can be a game changer for staying on top of hydration…”
Alyssa Leib – Especially good for ultra and trail runneres
Alyssa is an “anti-diet sports dietitian” and lover of all things mountain sports. She helps runners, climbers, skiers, and hikers dial in their nutrition to feel and perform better.
Offers: 1:1 nutrition consults, workshops, and custom fueling plans
Good for: ultras, mountain sports
Alyssa’s thoughts on getting rid of cravings: “Further [food] restriction is NOT the solution. Eat the dessert you are craving!”
Kristy Baumann
Kristy is a marathon runner and Registered Dietitian who specializes in helping runners learn how to fuel their body to support their training and everyday life.
Offers: group coaching, master classes, and private 1:1 coaching
Good for: helping runners form a healthy relationship with food
Kristy’s thoughts on electrolytes for hydration: ““I’m always going to encourage people just to have a variety of foods in their diet and a balanced diet because that’s the primary source of where we will be getting our electrolytes.”
Amy @the_running_dietitian
Amy is a runner and nutritionist who shares a ton of knowledge and resources through her Instagram account, @the_running_dietitian.
Offers: coaching and nutritionist services for runners
Good for: learning to fuel your body for strong running
Amy’s thoughts on delayed recovery: “Your body works hard while running, even on those easy days. If you want to jumpstart the recovery process, don’t wait to feel hungry to refuel. Doing so can delay the recovery process.”
What Does a Sports Dietitian Do?
A sports dietitian provides athletes with customized advice for their body type, training cycle, lifestyle, performance and body goals. Here are a few of the ways focusing on better fueling could impact you:
- Improved energy levels
- Optimizing overall wellness
- Balancing hormones
- Decreasing body fat
- Increasing muscle mass
- Enhance workout recovery
- Pre and post workout eating recommendations
- Competition eating plans
- Managing the mental side of food
- Identifying food intolerances/allergies
- Recommend appropriate supplements for your training {vitamins, minerals, etc}
Sports Nutritionists vs. Personal Trainers and Coaches
Dietitians/nutritionists and training coaches can both be incredibly beneficial when it comes to training for a big race or endurance event, but they offer different services and have different goals. Some people choose to work with both, depending on their needs.
Here are some common differences you’ll find between the two:
Focus on Physiology and Nutrition
Sports nutritionists specialize in understanding the body’s physiological responses to exercise. They are experts in things like how the body uses nutrients like glycogen and glucose during physical activity. Their primary focus is on optimizing an athlete’s diet to improve performance, prevent fatigue, and ensure adequate recovery.
They provide guidance on carbohydrate intake, hydration to prevent dehydration, and managing body weight in a healthy manner.
Physical Training and Technique
Personal trainers and coaches concentrate on the physical aspect of sports. They create training programs that improve strength and endurance. Coaches work with athletes to enhance their physical performance with individualized workouts and training plans.
Combating Fatigue and Enhancing Performance
Both nutritionists and coaches can help athletes manage fatigue, but in different ways. A coach might teach you to adjust training intensity or volume to prevent overtraining, whereas a nutritionist will make sure your diet supports recovery.
Hydration and Weight Management
A nutritionist provides advice on proper hydration strategies and how diet can influence hydration levels. A coach helps you incorporate these strategies into training routines. A nutritionist offers dietary advice, while a coach designs workouts that help achieve your desired weight goals.
When Should You Work With a Sports Dietitian?
Endurance sports like marathons, ultramarathons, triathlons, or cycling events like an Ironman require more than just physical training if you want to perform well.
Nutrition is just as important as the right training plan. A sports nutritionist can help develop nutrition plans that are individualized to your personal training goals.
How Can a Sports Nutritionist Help You?
A sports nutritionist can help you create an eating plan that goes along with your training plan. They can guide you in choosing the right foods and supplements, help with weight management, and give advice on things like hydration strategies. They also help you understand how nutrition affects your body, which is important for creating new habits and making lasting change.
Existing Sports Nutrition Articles:
Should we stop talking calories?
Fuel long runs with whole foods
Is your workout causing you to gain weight?
10 ways to manage marathon training hunger
Top 5 Ways to Eliminate Bloating
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