by Emma Nemecek, Dietitian Intern, Kent State University Reviewed by Andrea Rumschlag, RDN, LD Ever wonder how to fuel your body when you’re not chasing a race goal or following an intense training schedule? The off-season can be a tricky transition period. Your goals shift, your training load decreases, and your body’s nutritional needs adapt. Finding the right balance helps you recover, rebuild, and prepare for the next season ahead. Why Off-Season Nutrition Matters Taking

What Is Carb Loading? If you’re a runner, you’ve likely heard about carb loading. Maybe you’ve even tried it and wondered if it really...

Packing for race day can seem simple, but there are more items to bring than you think, especially if you are traveling for your race....

Warming up and cooling down is a crucial part of training that often gets neglected. This often happens due to not knowing what to do. ...

A key part of a successful training cycle and race day is making sure you are fueling your body appropriately for your level of training...

Protein plays a critical role in maintaining our overall health and well-being. It’s the macronutrient that's responsible for building...

Are you about to go for a run and need a little guidance on the best carbohydrate sources to fuel your body beforehand? What about after...

Ready in 45-60 minutes Serves 4-6 Ingredients 2 cups rolled oats 1 ½ tsp ground cinnamon ¼ tsp cardamom (optional) 1 tsp baking powder ¼...

Have you ever gotten to that point in a race where you feel like you need something to get you through? Something to focus on, think...

Goal setting is something we have all likely done before. Some of us find it easy to do, however, it can be more challenging for others....

The fridge is empty and the pantry is sparse - it’s time to go grocery shopping. Some people LOVE to go grocery shopping. Despite being a...

Ready in 30 minutes Serves 4 This recipe is easy to whip up on a busy weeknight with pre-cooked chicken from meal prep or rotisserie...

No matter how careful we are, it feels inevitable that during the winter months we are bound to catch some sort of illness. The most...

Ready in 30 minutes Makes 12 pancakes These pancakes are made with low-fat cottage cheese and steel cut oats for a protein and fiber...

3…2…1… Happy New Year! It’s the time of year we all associate with setting goals and changing habits. While there’s nothing magical about...

Ready in 60 minutes Makes 4 serving (serving 1/2 squash) Notes from Coach Andrea: Take advantage of winter squash with this satisfying,...

Ready in 45-60 minutes Makes 4 servings Notes from Coach Andrea: A lot of versatility in this recipe to swap out the cheese and veggies!...

It’s that time of the year that finding the motivation for training can be hard. The days feel short because of the limited daylight,...

Turkey Veggie Chili Ready in 30-45 minutes Serves 8 Notes from Coach Jillian: This chili is super easy to throw together and doesn’t...

Blueberry Muffins Ready in 30-45 minutes Makes 12 muffins Notes from Coach Jillian: Blueberry muffins made with higher protein baking mix!...