Sports Nutrition & Fueling | Rg Nutrition And Wel

Sports Nutrition

Athletes train hard throughout the year, pushing their bodies and minds to gain that competitive edge. And yet most athletes forget that nutrition is a critical part of their foundation.

Without fueling the body well during the day as well as during training and races, an athlete will never reach their full potential.

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The Importance of Performance Nutrition

With higher energy and nutrient needs, athletes can't rely on a typical diet to reach optimal performance. Strategic fueling, hydration, and recovery are all integral to endurance, speed, cognition, and maintenance of overall health.

Training the gut to accept fuels is critical to improved performance, especially in high-stress situations, such as during a race or in higher temperatures. No one wants to train hard all year then DNF due to poor nutrition.

Nutrition Periodization matches your training phases with your nutrient and energy requirements to fine-tune your training, performance, body composition, and overall health.

How can I help?

At RG Nutrition and Wellness, I work with athletes at all skill levels — from training for a first 5K, to seasoned marathoners or triathletes, as well as college and high school athletes looking to enhance their performance on the field, court, or pool.

As an athlete myself, I understand the importance of translating the latest scientific evidence into practical sports nutrition recommendations, and then fitting them into your specific athletic goals.

If you’re looking to improve your time, body composition, endurance, and overall performance; are looking to resolve training or race-related gut or cramping issues; or simply want to know what to eat before, during, and after a workout, I will help you reach your goals.

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Optimal nutrition is the final key to enhancing your performance on and off the field, and in and out of the gym. You can't out-train a bad diet or poor fueling!

Sports Nutrition with Overall Health & Wellness

Daily nutrition: What you eat not only determines how you feel, but also your current and future health. Learn how to eat in a way that optimizes your health, increases longevity, meets your nutrient needs, and leaves you feeling great.

Sports Nutrition: Understand how to fuel before, during and after training; meet your hydration needs; and recovery optimally.

Race Fueling Plans

Endurance athletes need to meet hourly carbohydrate, sodium, and hydration needs for optimal performance. Learn exactly what to eat in the days leading up to your race, race morning breakfast and routine, as well as a detailed fueling strategy so you can leave it all out on the course. Optimal race recovery strategy also provided.

The process includes performing a sweat testing for analysis of specific hourly electrolyte and hydration needs.

My Competition History

High School: Gymnastics, Cross Country, Track & Field

2008 Red Hook Valley 5K: Time: 23:08. Pace: 7:27

2009 W Suburban YMCA 5K: Time: 21:49. Pace: 7:16

2009 Minute Man Race 10K: 1st place age group 19-29 (37 total in bracket). Time: 47:18. Pace: 7:38

2009 Mossman Sprint Triathlon: 3rd place age group 25-29 (27 total in bracket). Total Time: 1:18:09.

Swim (400m/.25 mi): 12:53, T1 2:31, Bike (20K/12 mi): 39:51 (Average speed 18.82), T2 1:42, Run (5K): 21:14 (Pace 6:50).

2009 Timberman 70.3 Ironman: Total Time: 5:48:56

Swim (1.9km/ 1.2 mi ): 37:10, T1 3:04, Bike (90km/ 56 mi): 3:14:08 (Average speed 17.31), T2 2:22, Run (13.1 mi): 1:52:12 (Pace 8:33)

2010 The Lowell Sun Half Marathon: Time: 1:51:37. Pace: 8:32

2011 Disney Marathon: Time: 3:59:43

2011 RAGNAR relay New England (New Haven, CT to Boston, MA): Times lost…

2011 Newport, RI Half Marathon: Time: 1:51:23 (Pace 8:42)

2011 Newburyport Half Marathon: Time: 2:11:36 (Pace 10:04) – Not running for time, running to help

train a fellow athlete

2011 RAGNAR Relay Florida Keyes (Miami, FL to Key West, FL): Digestive issues. Poor racing.

Leg 1: 8.9 miles. Pace 8:45
Leg 2: 7.8 miles. Pace 9:20
Leg 3: 3.5 miles. Pace 8:10

2011 North Suburban YMCA 5k Classic: 1st place age group 30-39. Time: 22:26:8 (Pace 7:13)

2012 RAGNAR Relay Cape Cod (Boston, MA to Province Town, MA):

Leg 1: 6.8 miles. Pace 7:45
Leg 2: 5.7 miles. Pace 7:43
Leg 3: 4 miles. Pace 8:20