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Nutrition for the Marathon Runner

There are 2 main components that sports nutrition evolves around: how to fuel to improve performance and how to fuel to improve recovery. Think of food as fuel for cells, muscles, tissues and bone. Training for a marathon is a highly catabolic process. You use up a lot of different nutrients including your own muscle tissue. Nutrition is of paramount importance. Continue reading

Chia Seeds and Endurance Athletes

The chia seed was once a staple food of the Aztecs, loved for its ability to sustain and to give endurance. It contains 20% protein and has 19 amino acids, with all of the essential amino acids except taurine. The name chia comes from the Aztec word for ‘oily’, which helps explain its very high source of essential omega-3 fatty acids. Continue reading

Post Workout Chocolate Banana Smoothie


  • 1 large frozen banana
  • 1 tablespoon almond butter
  • 1 cup almond milk
  • 1/2 scoop of your favourite chocolate flavoured protein powder (about 10g protein)
  • 1 tablespoon organic cacao powder
  • 1 tablespoon ground flax seeds

Blend until rich and creamy, and then enjoy your all-natural post workout smoothie with the ideal 3:1:1 ratio of carbs/protein/fat. Continue reading


Although quinoa (pronounced “keen-wah”) is referred to as a grain, it is actually a seed from a vegetable related to swiss chard, spinach and beets. Quinoa is gaining popularity as an easily-prepared, easily digested, nutrient-rich super food. It has many health benefits. Quinoa is high in protein and gluten free. Continue reading

Banana Bombs

  • 4 ripe bananas, mashed
  • 2 cups rolled oats
  • 1 tsp. cinnamon
  • 2 scoops of your favourite chocolate protein powder
  • 1/4 cup cacao nibs
    Preheat oven to 350 F.

In a large bowl, stir together oats, cinnamon, protein powder and cacao nibs. Add bananas and stir to combine. Drop by tablespoon onto parchment paper lined cookie sheets. Bake for 18-20 minutes. Makes 2 dozen. Continue reading


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