Over 8% of Americans age 20 and over suffered from depression in a given 2-week period, according to a report released in February of 2018 by the Centers for Disease Control and Prevention. Depression affects many people...
Articles by Sarah Koszyk
Probiotics are a hot topic when it comes to gut health, and runners know that a well-functioning and happy stomach can either make or break a successful race or training session. While an upset digestive tract is no fun...
With the holidays rapidly approaching, an increase in social engagements, parties and an intake of sweets and treats can occur. Due to extra snacking and eating of desserts, the possibility that one may gain some weight...
Smoothies are a great way to get in the necessary carbohydrates, proteins and hydration that an ultrarunner needs both pre- and post-run. For many runners, a pre-workout smoothie may reduce the occurrence of an upset sto...
Have you ever heard, “Breakfast is the most important meal of the day?” Breakfast definitely has many benefits. One important advantage of eating breakfast is it helps regulate our metabolism. When we sleep, we are in a...
Yep. The title says it all: Preventing Runner’s Trots. This subject is very common among ultrarunners and very uncomfortable to discuss. Runner’s trots is when one has an urgent need to go to the bathroom while running....
The race is about to start and you are ready to run for miles and miles on end. You’ve been training for months to get to this point. Don’t ruin your race by skimping on one of the most important aspects: fuel and fluid....
You’re running and running and running and it’s time for that extra energy boost. If you enjoy a gummy product (like I do), chews are the choice for you. I’m a fan of the chews because I feel like I’m eating candy that’s...
Many diets eliminate one or more of the essential food groups. Or the diet might recommend an increase in consumption of one food at the expense of another food. Most popular diets have mixed reviews on whether they are...
Sweating and running go hand in hand. Many factors affect how much you sweat such as weather, temperature, body composition, altitude, exercise intensity, duration and more. Sweating – and then evaporation – helps mainta...
Fueling isn’t just about what you eat right before and during an ultra. Fueling is a healthy way of life that should be practiced every day whether you run or not. Essentially, you are fueling your body daily to maintain...
Food is fuel, and I love to eat. Being a dietitian specializing in sports nutrition has let me enjoy the best of both worlds: athletics and food. I’m constantly on the lookout for tasty resources that can help my clients...
Running long and hard requires vitamins, minerals and nutrients for energy, strength, repair and recovery. Ideally, one is getting those elements through food. In fact, many people do obtain most of what they need throug...
Vegan, according to the Merriam-Webster Dictionary, is defined as “a person who does not eat any food that comes from animals and often does not use animal products, such as leather.” A vegan does not consume seafood, da...
Food is fuel. Many of you also know that food is important for recovery, too. You should eat your post-workout snack/meal within 15 to 30 minutes to optimize recovery. In addition, here are some specific foods that have...
We know we need carbohydrates during an ultra. It’s up to you to decide what type of carbohydrate best works with your system. Many people prefer some type of gel during a run because they are easy to carry, quick to dig...
Just as you train your body to run miles and miles on end, you should train your body for your optimal nutritional status. Here are 10 common nutritional mistakes ultrarunners make, and how you can prevent them. 1. Un...
Eating consistently throughout the day is very important. Have you heard the concept of eating five to six mini-meals a day in order to lose weight, control your hunger levels and increase your energy? Well, that theory...
Fueling during an event or extended workout (greater than 90 minutes) is imperative to maintaining your energy levels, enhancing your performance and preventing injuries or crashes. Multiple studies have linked carbohydr...
When it comes to fueling, our options have become extremely versatile. In addition to products such as powders, gels, gummies and blocks, you can now find products containing real food such as fruit, nuts, seeds, etc. Wh...