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Showing posts from September 15, 2019

Nutrition during an injury

Whether you are a highly-trained athlete or a fitness enthusiast, there’s always a risk for injury. While some injures are minor, such as a bruise or inflammation, others are much more debilitating such as a tear, broken bone, impingement, stress fracture or ruptured tendon. To avoid a decline in muscle strength, neuromuscular control and overall fitness, nutrition is vital in the healing and rehab process. Sometimes, with the right therapy, re-training program and dietary habits, athletes come back stronger and faster after an injury. Because the body has altered nutrient and energy needs during an injury, the following recommendations will help expedite return to sport: Protein - While the precise amount varies, be sure to keep up with your protein intake (ex. 1.5-1.8g/kg/d) – especially after exercise/rehab – to maintain strength and muscle mass. Carbohydrate – Slightly lower carbohydrate intake to prevent excessive weight gain and prioritize higher-fiber, satiating foods s

Cinnamon Quinoa Bowl

With all the focus on my 2nd book "The 365-day Running Journal" I feel I am overdue on posting a recipe from my first book " Essential Sports Nutrition. " Enjoy!  Cinnamon Quinoa Bowl Vegetarian, Gluten-Free Yield: 1 serving / Prep Time: ~5 minutes / Cook Time: ~10 minutes Quinoa (pronounced KEEN-wah) is often called an “ancient grain” when in actuality, it’s a seed. Rich in iron, manganese, magnesium, B-vitamins and fiber, quinoa is also complete protein which means it contains all essential amino acids. This delicious cinnamon quinoa bowl is sure to give you a feel-good boost before your upcoming competition or workout. And because cinnamon may help reduce inflammation and ease muscle soreness, I suggest to make an extra serving or two to enjoy as a post-workout snack. Ingredients 2 tablespoons chopped raw pecans 1½ teaspoons butter ½ teaspoon ground cinnamon, plus more for sprinkling on top Pinch salt 1 cup cooked quinoa 1½ tablespoon

One week until my new book releases!!

I'm super thrilled to announce that we are just one week away from the release of my new book  The 365-day Running Journal . I can't wait for you to get it in your hands so that you can start logging your workouts while staying motivated with lots of inspiring quotes and tips.  I'd like to extend a huge thank you to the following professionals who reviewed my book. " The 365-Day Running Journal  is flawlessly designed to encourage an individual to document their running journey. The uniqueness of this journal is the expert advice provided by author Marni Sumbal who is a nationally recognized sports dietitian, coach, and athlete herself. Marni provides the reader with helpful tips each week followed by a section to comprehensively document details of the workout. Throughout the journal Marni gives  advice on how to develop a training plan, provides up-to-date nutritional guidance, and tips to prevent against injury . The weekly and monthly tips found througho

IM Kona: 4 week countdown

It's with excitement that I can announce I am running!! Pain free, minimal niggles and no discomfort. After not being able to run for 9 weeks (which did include running a marathon at the end of Ironman Canada) and then 3 weeks of reintroducing running to my body of 10-15 minutes a few times per week, this was the first week when I was able to actually run and feel normal running. Oh what a great feeling! It's been quite the journey (not my first time dealing with this) with 12 weeks of wondering if I would ever be able to run normally again but I'm so thankful that my body was able to finally heal itself with just 4 weeks to go before IM Kona. I've dealt with all types of emotions over the past three months but throughout it all, I remained hopeful and somewhat optimistic - even though there was a lot of self-doubt. Now my focus is keeping myself healthy/injury free and staying consistent with running to somewhat prepare myself for the IM Kona marathon. Here'