The Core Diet Blog

Rachel Baker

Triathlete, Marathoner, and Registered Dietitian

Rachel Froehlich

Registered Dietitian



Rachel is a Registered Dietitian and Board Certified Specialist in Sports Dietetics. She holds a Bachelors and Masters degree in Nutrition from both the University of Vermont and Boston University, respectively.

Employed at the University of Pittsburgh, Rachel works within the Department of Sports Medicine and Nutrition, conducting sports nutrition research on special operation military forces. Additional responsibilities include guest lectures to Pitt students/athletes and body composition testing for the Pittsburgh Steelers.

A member of the QT2 Systems and Core Diet family for the past 7 years, she has extensive experience counseling individuals for weight management through diet, exercise, and behavior modifications.

Rachel draws her expertise from leading an active lifestyle: she's completed three marathons, including the Boston Marathon as a qualifier in 2010, a number of triathlons at the 70.3 distance and is an Ironman Louisville finisher.

Ten Nutrition Tips for the Traveling Triathlete

It’s Monday afternoon and your boss has just informed you, that despite your best efforts to excuse yourself from business travel plans, you’re going anyway.  Before you know it, you’re booked on the 6am flight across the country.  Panic sets in.  My workouts! How am I going to get those key workouts in?  Frantically, you call your coach and somehow, you manage to work out the details. Ok, run a while I’m there, before meetings, after meetings, try to work in a swim, find the local YMCA, got it.  We’re covered.

Food Logging: Is it a stress worth taking?

Logging your intake. I can’t tell you how important it is. The number one piece of advice I give to my athletes, regardless of if they are just starting out, or a seasoned triathlon veteran, is to start keeping track of what they eat! Even if you have (or think you have) control over nutrition, logging intake is a great learning tool. Besides tracking calories, one can monitor grams of carbohydrate, protein, fat, and fiber. All of which can make or break your training session, or race!

Ironman Louisville Race Report

When I signed up for Louisville back in September of last year I knew exactly what I was getting into. I live with an Ironman, I've worked with Ironman athletes, and I've been a spectator at three Ironman events.

Early in February of 2010, while training for the Boston Marathon, a nagging pain developed in my left tibia...

Nutrient Rich Foods For Recovery

Like most triathletes, you've spent the weekend beating yourself up; a five hour bike on Saturday, followed by a 40 minute transition run. Your Sunday called for a long run of about two hours with an hour recovery ride. You're cooked. Your legs are toast. You've downed your recovery drink and now all you want to do is scarf down a burger and fries - veggies schmeggies! Not so fast!

RACE (and Beat) the Flu

My posts have been seasonal as of late, so what better way to continue the trend, than by focusing on another fall "favorite"… the flu. Yes folks, its flu season once again. Are you washing your hands regularly? Have you gotten your flu shot yet? Sure, a quick stab (ouch!) in the arm and a sore bicep for a week can help ward off the dreaded "bug", but what can you do from a nutrition stand point to prevent spending your winter with a box of tissues in hand?

Fall "Stoups"!

Fall is my absolute favorite season! The color of the leaves, the crispness in the air, great temperatures for long runs and rides… it's the perfect time of year! Now that I've dug my most comfy sweater and slippers out of the box in my basement, it's time for another of my fall favorites: cooking (and eating) soups, stews, and chili. Or as I like to call them, "stoups"!

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