Lydia Nader MS,RDN

Newest Addition to the Fuel Up Family, Jessica! Jessica is joining the team as our virtual assistant and intern with experience working with eating disorders and passion for sports nutrition. We are excited for her help to develop our newest programs for athletes.

“Eating healthy” is the same as “Eating good” It’s putting right vs wrong labels on eating, and hinds performance more than you realize.

Clients: “What are you changing during quarantine?” Me: “I am eating more carbs” Clients: 😳🤔🙋🏼‍♀️🍞 #CoronavirusLockdown

Sparkling water 💦 Is it good or bad for you?? #wisdomwednesday this week explores whether there’s such a thing as too much of a good thing. If you’re like me, you love sparkling water throughout the day: with… instagram.com/p/B5p4CKznkEv/… – at Chicago, IL

🚨Announcement 🚨Just a few weeks after the Olympic Trials, Endeavorun is hosting a 5-day all-inclusive running camp and workshop for adults of all ages and abilities at the University of Oregon! I'm really excited… instagram.com/p/B5ZCIqhH6Ga/…

Fiber = Happy Gut! Have you seen the marketing for some probiotic supplements that say “prebiotics included”?? Well here’s a secret for you...prebiotics are fiber 😉 But the reason companies put prebiotics in with… instagram.com/p/B5DiiatHJyB/… – at Chicago, IL

RED-S is low calorie intake in relation to calorie output when it comes to activity. It can cause increases in sickness, low bone density and increase risk of fractures and decreased hormone levels for both male and female athletes.

#widsomwednesday : creatine supplements. Creatine is an amino acid that is used for production of ATP and used in our brain and muscles. Is creatine beneficial for endurance athletes? No. Read more why not effective for endurance athlete’s on Instagram & Facebook.

#wisdomwednesday is “what do you do night before & morning before the race?” Night before: Stay with familiar foods. Focus on carbohydrates. Keep low on fat and fiber to avoid GI issues on race day. Morning of: Stay with foods you’ve practiced. Main focus in simple carbohydrates

Looking for your feedback... and to give you a promo code for FREE Nike Vaporfly Next% shoes (seriously). Backstory: So for the past few months, I’ve been helping to design endeavorun, a comprehensive training… instagram.com/p/B35fdEinhEv/…

Tracking food to intuitive eating. I recommend to track energy levels and satisfaction levels with meals rather than calories and macros and give yourself flexibility and grace in this transition to intuitive eating. #wisdomwednesday #performancenutrition #foodisfuel #dietitian

The insurance plan to avoid bonking or cramping during the race: Carbs & Electrolytes. Step on that start line with all your energy stores by increasing your carbs to 10 g/kg & 400 mg of sodium, 200 mg of potassium, and 25 mg of both magnesium and calcium daily. #trainingtip

#wisdomwednesday is “What are good protein bars to have? Or any way to get more protein in during the day?” For protein bars, first look at Nutrition Facts and get a bar with at least 8 grams of protein per serving, read ingredients, try it for texture and taste, and Enjoy!

Many people go through "Taper tantrums" or "taper crazies". This week's #trainingtip is all about eating lots of fruits and vegetables, hydrating is key leading into the race, and don't try to lose weight, which is your body is absorbing water and carbohydrates to use as fuel.

#wisdomwednesday is "Definition of a carbohydrate and breaking down different types of carbohydrates". Carbohydrates are a macronutrient, and there are 2 categories of carbohydrates: Simple carbohydrates and complex carbohydrates. #performancenutrition #sportsnutrition

The beauty of a farmer's market compared to a grocery store is that you get to talk directly with the producer of the food you are buying. Where is your farm located? What are your growing practices? When was this picked? How should I store and prepare this? #farmersmarket

#wisdomwednesday "What plant-based protein do you prefer and why?" Protein is an important nutrient that athletes need to gain muscle, endurance and speed to stay healthy. The best plant-based protein sources for athletes are soy products, beans, nuts and seeds and quinoa.

This #trainingtiptuesday is all about long run fueling. You need to take in fuel during runs over 90 minutes. Choose products/foods with different carbohydrates for better absorption & less GI problems. Recommend 30-60 grams of carbohydrates per hour during workouts. #longrun

#wisdomwednesday and this week's question is "Is endurance performance boosted by drinking nitrate-rich beet juice?" Beets contain nitrates that convert to nitric oxide inside the body, increasing the oxygen intake in the muscles during exercise and increasing energy and stamina

Farmer's markets are environmentally friendly, not only for the travel of the produce, but also because shopping local. Supporting local can also translate to certain foods like local honey providing local pollen, which can help with seasonal allergies #farmersmarket #dietitian