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Home / Recipe Books / Fiona Bakes Recipe E-Book

Fiona Bakes

Fiona Bakes Recipe E-Book

$19.99

Fiona Bakes Recipe E-Book quantity

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Category: Recipe Books

Gluten free treats for an athlete on-the-go!

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Fuel your next workout with these ProBar Bolt Ener

Our clients continue to amaze us each and every da

Our clients continue to amaze us each and every day! ⁠
⁠
🥇 Kristin's client has overcome so many struggles, and we are so proud of her for never giving up and always pushing through. Her continued persistence inspires us and we are so grateful that we get to work with other incredible athletes like her! ⁠
⁠
💫 Kristin has room for a few more clients this month! If you'd like to work with her, check the 🔗 link in bio to get on her calendar.⁠

Ironman California is here and we have a few clien

Ironman California is here and we have a few clients competing today!⁠
⁠
⭐ Sherri and I have dove right into a rapid gut training for this full IM and she tolerated it all really well! We played around with a few different fueling options, solid gels vs chews to see what worked best for her, and what she was able to access comfortably when on her tri bike. Super excited to see how she feels during this event with a new hydration and fueling strategy.⁠
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⭐ Amy has been working all year for this race. Training hard, and really practicing her during training fueling and hydration as well as bi weekly gut training sessions. Her performance in her last race, Washington 70.3, went really well, so we're excited to see if we can pull off a well fueled and hydrated full distance this month!⁠
⁠
🎊 Go Sherri & Amy!⁠
⁠
❗ If you need help fine tuning your training or racing nutrition and hydration please get on our schedule via the link in bio. ⁠ ⁠
⁠
🔗 Check the link in bio to book your first session with one of our team members.⁠

IM WACO is here!⁠ ⁠ ⭐ Sue just took on World

IM WACO is here!⁠
⁠
⭐ Sue just took on World Champs in St. George last month, and now she's ready for a full Ironman in a nice and toasty environment. Getting exposure into hot environments for training and gut training has been key leading into this race. ⁠
⁠
🏃‍♀️ She is taking on a full IM after placing 9th in her age group (AG), at world championships last month in Utah, and that was with replacing a flat on the bike! We can't wait to see her rock this full ironman!⁠
⁠
❗ If you need help fine tuning your training or racing nutrition and hydration please get on our schedule via the link in bio. ⁠ ⁠
⁠
🔗 Check the link in bio to book your first session with one of our team members.⁠

This GLUTEN-FREE, quick and easy recipe was crafte

This GLUTEN-FREE, quick and easy recipe was crafted by one of our very own clients, Fiona! Click to save this post so that you can make these delicious cookies for your next post-workout snack! ⁠⁠
⁠⁠
🍪 For more yummy gluten-free baked goods that are catered for athletes on-the-go, check out our e-book in collaboration with our client Fiona by clicking the link in bio!

Injuries are an inescapable aspect of exercising a

Injuries are an inescapable aspect of exercising and sport, but how can micronutrients help you recover? ⁠
⁠
👉 With regards to nutrition, when an athlete becomes injured we focus on three main goals:⁠
⁠
1️⃣ Inflammation support and management⁠
2️⃣ Immune support⁠
3️⃣ Regeneration and anabolic support⁠
⁠
👉 How can micronutrients help you recover from injury? ⁠
⁠
💡 Vitamin A enhances and supports early inflammation during injury, reverses post-injury immune suppression, and assists in collagen formation via collagenase modulation. Studies have shown that collagen cross-linkage is stronger with vitamin A supplementation and repair is quicker [3].⁠
⁠
💡 Vitamin C enhances neutrophil and lymphocyte activity during phase 1 of acute injury. It also plays an important role in collagen synthesis, as it helps form bonds between strands of collagen fiber [2]. Vitamin C is also a powerful antioxidant and immune system modulator, and research suggests that vitamin C can help people recovering from surgery, injury, and ulcers. [3]. ⁠
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💡 Copper is a mineral that assists in the formation of red blood cells and works with vitamin C to form elastin and to strengthen connective tissue. 2-4 mg/day is recommended during the first few weeks of injury repair [3].⁠
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💡 Zinc is required for over 300 enzymes in the body and plays roles in DNA synthesis, cell division, and protein synthesis — all necessary for tissue regeneration and repair.⁠
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💡 Calcium and Vitamin D intake via moderate supplementation of 800mg has been shown to improve markers of bone health in athletes. For females with recurrent bone injuries, increasing supplement dose to 1200-1400mg may be recommended [2]. It is well researched that maintaining a sufficient level of Vitamin D is beneficial for both bone and extra-skeletal health [2]. ⁠
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💫 If you need help fine tuning your unique micronutrient needs we offer nutrient analysis as well as 1:1 nutrition support, check it out via the 🔗 link in bio.⁠
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Credit: Kristin Duyn, MSc⁠
⁠
References:⁠
[1] PMID = 26553492⁠
[2] McInnis, Katie, PHD, RD, LD. Sports Nutrition for the Injured Athlete. 2020 SCAN Sports Nutrition Webinar.⁠
[3] PMID = 9646300

We love hearing back from our clients! Through per

We love hearing back from our clients! Through personalized nutrition training, Becca's client has seen improvements in her competition performance! ⁠
⁠
💫 Becca has room for a few more clients this month! If you'd like to work with her, check the 🔗 link in bio to get on her calendar.⁠

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