The Road to Boston Part One

January 08, 2018 1 Comment

The Road to Boston Part One

Step One: Getting Serious About Training and Food

I’ve been running since high school, and I don’t know about the rest of you, but lots of things have changed since then. One positive change is that I’ve gone from a “casual” runner to a marathon and trail runner. I try to maintain a well- rounded, nutrient dense diet, full of variety and balanced macronutrients. But when it comes to training, a little more effort is required to fine-tune what and when I eat for performance.

There are many different styles of eating and there is no one right way for everyone. We need to find a style that nourishes us, keeps us healthy and strong and makes us happy. Being keto, paleo or vegan may change “what” you eat, but some simple guidelines pertaining to training can be applied to all for performance. No matter the sport, what and when you eat will have a direct affect on your performance.

After running the Scotia Bank Marathon last spring, I knew that if I wanted to continue running marathons I’d have to get serious about training. And that meant getting serious about what and when I’m eating.

So what are my tips for getting serious about training?

  • Ensuring that you are fuelling up adequately before exercise, maintaining during, and replenishing post is rule number one.
  • Water: stay hydrated throughout the day as well as during and post-exercise.
  • Electrolytes: ensure you get adequate electrolyte minerals.
  • Protein: the more your exercise the more protein you need, not only for your muscles, but also to keep your immune system strong.
  • Nutrient dense vegetables: a wide variety of colourful veggies every day, all day. Vegetables are the best source of fibre, complex carbohydrates and vitamins and minerals.
  • Sleep: not everyone needs the same amount of sleep, but if you are training for something big, aim for 8-10 hours.
  • Eliminate alcohol: everything in moderation, unless you’re training. Alcohol can really affect training, interfere with sleep, lead to dehydration, and provide you with empty calories.
  • Avoid refined products: yes this includes sugar. Avoid refined breads, pastas, crackers and pretty much anything that comes in a package.
  • Cross train: depending on what you’re training for, cross training can help you get stronger and more flexible. Make sure you learn new workouts in a safe and supported environment.

I’ve always referred to myself a person who “just likes to run”, and it is true, I love running. But, now I am considered an athlete, and I need to treat myself like I am an athlete, and that means training and eating like one.

Heres a simple and super hydrating beverage to take your workout to the next level:

Recipe: Homemade Hydrating Fuel
 ½ cup pure organic fruit juice
 ¼ cup coconut water
 ¼ cup water
 1 pinch finely ground Himalayan sea salt

Juice provides with carbohydrate for fuel, coconut water and salt provide electrolyte minerals, water for hydration, and if you want, you can add in a BCAA’s for more fuel.

If you're interested in booking a nutrition consult with Kate, or how she can help you accomplish your fitness goals, send her an email at 

Don't miss Kate's webinar on January 30th at 7:00pm EST. Register for it here!

1 Response


January 30, 2018

Very interested in the seminar but unable to participate so will it be available for reading?

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