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meal prep

Low Energy Availability (LEA) Meal Plan

Low Energy Availability (LEA) Bundle

Underfueling & RED-S

Low Energy Availability (LEA) Bundle

$79.99

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One of you wrote: "We need us older ladies studied

One of you wrote: "We need us older ladies studied too!" You're right. This one's for you. 💪⁠
⁠
Only about 6% of sports science studies include only women, and far fewer look at women over 40. So here's what we know, and where we're still working it out.⁠
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Protein needs go up as muscle becomes less responsive. Carbs still fuel your hard sessions, and under-fueling raises RED-S risk at any age. And bone loss speeds up through the menopause transition, so lifting, impact, calcium and vitamin D matter more than ever.⁠
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Track how you respond, and adjust. That's what we do with every athlete in this stage.⁠
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Comment READY to build your plan with us 1:1.⁠
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📚 References in the first comment.⁠
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#perimenopause #femaleathlete #masterathlete #endurancenutrition #womenwhoride #runnersover40 #sportsnutrition

Two humans. No sleep. Same old fueling plan? 🍼⁠ ⁠

Two humans. No sleep. Same old fueling plan? 🍼⁠
⁠
@sarahsturmy races gravel and mountain bikes at the pro level. Right now she's in the fourth trimester. Her words on the image say it better than I can.⁠
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Here's what the numbers look like.⁠
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📊 Breastfeeding raises daily energy needs by about 330 calories in the first 6 months, and about 400 in months 6 to 12 (Dietary Guidelines for Americans 2020 to 2025).⁠
💧 Total water needs rise to about 3.8 liters a day while breastfeeding (IOM 2005). That counts water from food too.⁠
🚴 Those numbers are for non-athletes. Add training back in and the gap gets big, fast.⁠
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⚠️ So here's the trap. You're tired. Your appetite is all over the place. You want your body back. Undereating feels like a plan. It's not. Low energy availability is linked to impaired recovery, mood, and bone health (Mountjoy et al. 2023). A new mom returning to training is right in that risk zone.⁠
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✅ What we focus on with postpartum athletes:⁠
🔹 Eat on a schedule, not on hunger cues that sleep loss has scrambled⁠
🔹 Protein at every feed (yours, not just the baby's)⁠
🔹 A water bottle everywhere you nurse⁠
🔹 Fuel every ride once training comes back, even the "easy" ones⁠
🔹 Labs. Ferritin is often low after birth. Check it, don't guess.⁠
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Your body just did the hardest endurance event there is. Fuel it like one.⁠
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💬 Comment READY to work with us 1:1 on a return to racing plan built around your body right now.⁠
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📚 References⁠
USDA & HHS. (2020). Dietary Guidelines for Americans, 2020-2025, Table 5-2.⁠
IOM. (2005). DRIs for Water, Potassium, Sodium, Chloride, and Sulfate.⁠
Mountjoy M, et al. (2023). Br J Sports Med, 57(17), 1073-1097. PMID 37752011⁠
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#postpartumathlete #fourthtrimester #postpartumfitness #breastfeedingathlete #momathlete #womenwhoride #womenscycling #femaleathlete #REDS #underfueling #sportsnutrition #endurancenutrition #gravelcycling #mtb #ultrarunning #fuelforperformance #enduranceathlete #nutritionalrevolution

The night-before pasta party is tradition. It's al

The night-before pasta party is tradition. It's also about 24 hours too late. 🍝⁠
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Topping up glycogen takes roughly 36–48 hours of high-carb eating. For races over 90 minutes, that means about 10–12 g of carbs per kg of body weight per day, for the two days before.⁠
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Lower fiber and lower fat makes that volume possible without feeling stuffed. And test it before a training race first.⁠
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Comment FUEL and I'll send you our race fueling guide.⁠
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📚 References in the first comment.⁠
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#carbloading #racedaynutrition #endurancenutrition #gravelcycling #marathontraining #ultrarunning #triathlon

There's no single "right" number of carbs per hour

There's no single "right" number of carbs per hour. It depends on how long you're out there.⁠
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Under 45 minutes, you don't need any. Between 1 and 2 hours, up to 30 g/hr. 2 to 3 hours, up to 60. Past about 2.5 hours, well-trained guts can handle up to 90 g/hr, but only with a glucose + fructose mix and practice.⁠
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The mistake I see most: athletes jump straight to 90 on race day because a pro does it. Your gut needs training too. Add about 10 g/hr each week on long sessions and see how you feel.⁠
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Save this for your next race plan, and send it to the friend who still races on one gel.⁠
⁠
Comment FUEL and we'll send you our race fueling guide.⁠
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📚 References in the first comment.⁠
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#endurancenutrition #racefueling #carbsperhour #gravelcycling #ultrarunning #triathlontraining #marathontraining #sportsnutrition

You asked, so here's part 2. 🍌⁠ ⁠ The 8–12 g/kg ca

You asked, so here's part 2. 🍌⁠
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The 8–12 g/kg carb range is for athletes training 4–5 hours a day. Most of you need far less on a normal day.⁠
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The window that matters most: the first 4 hours after a hard effort when you're going again within 8 hours. That's when we push about 1–1.2 g/kg of carbs every hour. Real food works. So does a smoothie.⁠
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If your next hard session is 2 days away, your normal meals will get you there.⁠
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Comment RECOVER and I'll send you our recovery guide for back-to-back race days.⁠
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📚 Refs: Thomas, Erdman & Burke 2016, Med Sci Sports Exerc; Burke et al. 2011, J Sports Sci; Gonzalez, Fuchs et al. 2017, Nutrients; Fuchs, Gonzalez & van Loon 2019, J Physiol.⁠
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#recoverynutrition #endurancenutrition #glycogen #gravelcycling #ultrarunning #triathlon #sportsnutrition

Racing this weekend? Screenshot this. ⏱️⁠ ⁠ Most f

Racing this weekend? Screenshot this. ⏱️⁠
⁠
Most fueling mistakes happen before the start line: a carb load that begins too late, bottles mixed at 5am, a new breakfast on race morning.⁠
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For races over 90 minutes, the carb load starts about 48 hours out at 10–12 g/kg a day. The day before is about familiar food and getting your kit sorted. Race morning is a carb-rich breakfast 1–4 hours before, a gel just before the start, and nothing new.⁠
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This is the same timeline we build for every athlete we coach, adjusted for their race, their gut and the forecast.⁠
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Comment READY to work with us 1:1 on your next race.⁠
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📚 References in the first comment.⁠
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#raceweek #carbloading #racedaynutrition #endurancenutrition #gravelracing #ultrarunning #marathontraining #triathlon

Cold rides mute thirst by up to 40%. 🌡️⁠ ⁠ Here's

Cold rides mute thirst by up to 40%. 🌡️⁠
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Here's the trap. In the cold you pee more AND you feel less thirsty. Both at the same time.⁠
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🔬 Kenefick et al. 2004 had people walk at 50% VO2max in 4°C air vs 27°C. Cold cut thirst by up to 40%. The hormone that holds onto water (vasopressin) dropped too, even when they were already dehydrated.⁠
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💧 Why you pee more: cold clamps down skin blood vessels. Blood shifts to your core. Your kidneys read that as extra fluid and release it (Freund & Sawka 1996).⁠
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⚠️ So frequent pee stops don't mean you're topped off. They mean fluid is leaving.⁠
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✅ Drink on a schedule. Keep sodium in your bottles. Weigh in before and after to see your true losses.⁠
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💬 Comment READY to work with us 1:1 on a cold weather hydration plan built on your numbers.⁠
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📚 References⁠
Kenefick RW, et al. (2004). Med Sci Sports Exerc, 36(9), 1528-1534. PMID 15354034⁠
Freund BJ, Sawka MN. (1996). Influence of cold stress on human fluid balance. National Academies Press. NBK232870⁠
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#hydration #wintercycling #coldweatherriding #winterrunning #hydrationplan #electrolytes #sportsnutrition #endurancenutrition #exercisephysiology #gravelcycling #cyclocross #ultrarunning #enduranceathlete #cyclingtraining #gravelracing #cyclinglife #sweattesting #nutritionalrevolution #fuelforperformance

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