The Core Diet Blog

Nutrition Talk

Racing In Europe? Nail Your Nutrition Just Right!

Headed to 70.3 Worlds in Nice, France (or any European Ironman event, for that matter), and wondering about on course nutrition and how it compares to what you might normally use? Read on!

Fueling Ultramarathons

Get the skinny on how to fuel your next ultra distance run race in this blog. Make sure your fueling allows your true run fitness to shine through!

Tart Cherry 101

By now, most people are familiar with the use of tart cherry as a means of recovery but what are the more nitty gritty details that you need to know? Read below!

Caffeine: Use Don't Abuse

Caffeine can be a great tool for athletes of all abilities used to enhance performance. However, when abused (or not used as a tool), it can be a detriment to your training and racing.

Heart Health: Avocado and Berries!

As athletes, we have the physical activity component of cardiovascular health down, but it’s important to pair our training with heart-healthy nutrition choices. To celebrate heart health, we’re sharing one of our favorite nutrient-packed, heart-healthy recipes that has us dreaming of summer in a seemingly never-ending winter! This smoothie bowl is rich in antioxidants, healthy fats and fiber, all of which help to promote a healthy heart without falling short on taste!

Nutrition Talk: Nutrients To Beat Cold & Flu Season!

As the winter months continue on and racing season quickly approaches, getting back on track with our diet after the holidays is at the top of most athletes minds. While training hours are picking up it’s important we make sure we’re getting the right foods in to support our workouts and immune system health. Here are some tips and tricks to get those nutrients and stay strong and healthy during cold and flu season!

Beta-Alanine 101 For The Endurance Athlete

For those of you that follow The Core Diet nutrition program recommended by QT2 and OutRival Racing, you know that we don’t recommend many supplements at all. This is because most supplements simply don’t work. Money spent on supplements is almost always better spent on good quality food products instead! Beta Alanine is one supplement that may have enough research behind it now to show some use in endurance sports. In fact, Beta-Alanine may help support muscle capacity and lessen muscle fatigue to benefit athletic performance. The amino acid beta-alanine supports muscle function by acting as a buffer to delay the onset of muscle fatigue for durations of exercise under 5 minutes.

Keto and The Endurance Athlete

As racing season and warmer weather (hopefully) approaches inquiries from athletes about the newest trend, the Ketogenic diet, also known as Keto, keep landing in my inbox. Get the lowdown here!

Weekly Meal Planning That Works For YOU

How many of you have found yourself standing in front of the refrigerator at 6pm wondering what you are going to cook for dinner? And as you stare at those now limp, leafy greens, you can’t help but feel bad about the money that is about to be thrown in the garage. Do I hear take-out calling? A big struggle for many families these days is getting a healthy home cooked dinner on the table each night, especially in a day and age where both parents are working. You are not alone!

Superfood Smoothie Unlike The Rest...

If you have been hanging aroundThe Core Dietfor some time now, you bet we still stand by our food values, which includes eating fresh whole fruits and vegetables

FIELD WORK NUTRITION CO. ANNOUNCES PRODUCT LAUNCH: PRIMO SMOOTHIE MEAL

Field Work Nutrition Co. is proud to announce the launch of it's Primo Smoothie Meal, a whole-food based complete meal replacement for anyone that lives an active,

What Our Dietitians Are Saying About Klean Supplements

Are you using any of the  Klean products? We love the Klean Isolate, Klean Omega and Klean Recovery.  I checked in with a couple of our dieitians, and this is what

Bars, Bars and & Core Bars

Is it me, or is the pre-packaged “bar” aisle taking over Whole Foods, Trader Joe’s and every other grocery store in the U.S.? The registered dietitian in me

Fight Your Cold With This!

How many of you have started your training for the new season ahead but have found yourself (or those around) SICK!  It can be very frustrating since you survived

October Core Diet Office Hours

Hi athletes!

We kicked off our Core Diet "Office Hours" a few weeks ago and we will now be implementing them monthly!  Our next one will will be held on this coming Monday, October 24th at 8pm EST. These “Office Hours” will be held through ouronline chat moduleand hosted by the Nutrition Program Director,Jaime Windrow

New "Office Hours" At The Core Diet!

We are starting a new service here at the Core Diet called "Office Hours". This is very similar to office hours over at QT2, ORR and TRF except that all questions will be focused on nutrition and fueling.

New Year Sale on ALL Nutrition Services!

Happy Holidays!

Through January 10th 2016, The Core Diet is offering a HUGE sale across ALL of itsnutrition services!  The Core Diet is perhaps the single most experienced group of registered dietitians, focused solely on endurance sports, in the world!  Let us help you! Visitthecorediet.com and use the code “CD2016” to receive discounts on:

The Race Weight Countdown

Originally posted on Ironman.com 7/1/14

Many athletes who come to work with me have a similar goal: Finding out their ideal race weight and the best way to get there. Optimal race weight, however, can only be determined by peeling back the layers that make up the whole athlete. These not only include the individual athlete's body composition, age, gender, competition level and length of races, but their emotional relationship with food, any previous patterns of disordered eating, weight loss/gain history, level of commitment and sacrifice, to name a few. For simplicity's sake, this article focuses solely on the numbers. 

The Best Time of Year To Eat Wild Salmon

When I first start working with a new athlete, I will usually review some food logs to see how things are progressing. You know what I see? Chicken. And lots of it! Chicken and broccoli. Chicken on a salad. Chicken on a low carb wrap. While a skinless, free-range chicken breast is a great source of lean protein, my fear is that food boredom is right around the corner. Well now is the perfect time of year to branch out!

Strategies to Avoid Gut Issues During Exercise

“I Guess I Shouldn’t Have Eaten That”

A common complaint I hear as a sports dietitian is “I can’t eat anything before or during exercise because it causes stomach issues.”

This can be especially problematic for athletes participating in long distance triathlons and running events.  While athletes can often complete short distance triathlons without sports fuels, they will require them for long distance events.  Consumption of fuels prevents bonking and are fundamental for speed and performance. 


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