It’s also saturated with sports dietitians, nutrition “coaches,” and athletic coaches of all bents – climbing, cycling, ultra running, you name it!

When you’re looking for help fueling your athletic adventures, it’s easy to get overwhelmed by the options around here. If you are an active person living in the Front Range who is seeking nutrition care, you probably want someone who can provide guidance about things such as your hourly carb intake and what electrolyte blend you should consume. However, the reality is that while basic sports nutrition strategies are important, there is so much more to fueling your active body and lifestyle, especially when you want to not only perform optimally but also be a healthy person as a whole.

At Alpine Fuel Nutrition, my approach to sports nutrition is fundamentally different from traditional models. In this blog, you’ll learn about what sets my nutrition practice apart, why my background as a Certified Nutrition Specialist (CNS®) brings a unique and valuable edge to your nutrition care, and how my functional sports nutrition approach can help you achieve your athletic goals and optimal health.

1. Functional Sports Nutrition vs. Traditional Sports Nutrition

Functional sports nutrition is an evidence-based approach that goes above and beyond basic caloric and macronutrient needs to identify and resolve the underlying physiological imbalances, such as gut dysfunction, systemic inflammation, insulin resistance, stress hormone imbalances, or micronutrient depletions, that limit athletic performance and recovery.

Traditional sports nutrition often focuses on numbers and formulas, treating the human body a bit (dare I say it) like a machine: eat X grams of carbs per hour, drink Y ounces of fluid, and take a gel every 45 minutes.

While that framework may work fine for a perfectly healthy athlete, the reality is that most active peoples’ bodies don’t work like machines. Many active people these days (myself included!) also face one or more health issues that render formulaic nutrition recommendations unhelpful or even counterproductive. In addition, as active people living at altitude in the Front Range of Colorado, we must contend with altitude, temperature extremes, and intense dry air and UV that significantly impact our biochemistry and necessitate nutrition adjustments.

If you suffer from gastrointestinal distress daily or during exercise, chronic fatigue, brain fog on high-altitude summits, or stubborn autoimmune flares during peak training blocks, simply tweaking your hourly carb intake won’t solve these problems.

At Alpine Fuel Nutrition, we don’t just ask “What should you eat before, during, and after training or during your race?” We ask:

• How well is your digestive tract breaking down the food you eat and absorbing macronutrients and micronutrients?
• Are the populations of bacteria and other microbes in your gut supporting a healthy, well-functioning digestive system and immune system, or promoting chronic inflammation?
• Is cellular oxidative stress or underlying inflammation draining your energy and impairing your recovery?
• Are hidden micronutrient depletions (like low iron or vitamin B12) bottlenecking your body’s ability to transport oxygen?

By digging into root causes through functional health assessments and targeted lab work, we can identify the foundational nutrition and lifestyle factors that are compromising your health and athletic performance so we can course-correct and get you feeling and functioning optimally.

2. Certified Nutrition Specialist (CNS®) vs. Registered Dietitian (RD): Understanding the Similarities and Differences

Many active people are familiar with the Registered Dietitian (RD) credential, but fewer understand the depth and rigor behind the Certified Nutrition Specialist (CNS®) credential (or have simply just never heard of it) and why it is uniquely suited for functional health and personalized sports nutrition.

A Certified Nutrition Specialist (CNS®) is an advanced personalized nutrition practitioner holding a Master’s or Doctoral degree in human nutrition, who has completed 1,000 hours of supervised clinical practice under the guidance of experienced nutrition and medical professionals, and passed a rigorous board exam administered by the Board for Certification of Nutrition Specialists (BCNS). The CNS® is the sister profession of the RD, with many similarities and also some important differences.

Here is how a CNS differs from a traditional Registered Dietitian:

I have a lot of respect for RDs, so this isn’t about one credential being better than the other. My goal in sharing this information is to show how a CNS® is well-qualified to provide sports nutrition care; based on my experience, I firmly believe this is not just the realm of the RD and Certified Specialist in Sports Dietetics (CSSD).

Before obtaining my CNS credential, I earned my Bachelor of Science in Biomedical Science and my Master of Science in Human Nutrition. I chose the CNS path deliberately because I wanted to practice personalized, functional health.

While traditional RD programs often train practitioners for hospital settings, the CNS path is designed ground-up for advanced personalized nutrition care. When you work with a CNS, you are working with a practitioner uniquely trained to navigate complex cases, metabolic health, and individual biochemistry.

3. Tried-and-True, Colorado-Based Expertise

It’s hard for a nutrition professional to create a nutrition strategy for an active individual climbing Longs Peak or running a high-altitude trail race from a desk at sea level.

As a trail runner, mountaineer, climber, backcountry skier, backpacker, and mom living right here in the Colorado foothills, I experience the exact same environment you do. I know what it feels like to push through alpine winds, perform at altitude, and balance training with real-life family demands.

When we talk about nutrition for hiking 14ers or fueling long trail runs, my recommendations aren’t theoretical. They are rooted in real-world experience, biomedical science, and nutrition science.

4. Root-Cause Lab Testing and Biomarker Optimization

Standard medical lab ranges are based on population data and averages, not on people who are trying to optimize their health and performance.

For example, a standard lab panel might flag a ferritin (stored iron) level of 20 ng/mL as “normal.” But for a female trail runner pushing hard at altitude, a ferritin level that low may lead to heavy legs, rapid heart rate, and severe fatigue on climbs. Similarly, a serum vitamin B12 level of 200 pg/mL will be flagged as “normal” even though it is well below the level where B12 insufficiency can contribute to low energy and cognitive dysfunction.

At Alpine Fuel Nutrition, we look at your health through a functional lens at factors such as (but not limited to):

• Comprehensive blood panels: Ensuring optimal oxygen delivery capacity and mitochondrial function at altitude.
• Gut health and microbiome composition and function: Fixing bloating, nausea, reflux, and other gut issues by optimizing digestion, intestinal barrier integrity, motility, and gut microbiome composition so your gut functions well daily, whether you’re at work, in the backcountry, or racing.
• Blood sugar balance and metabolic flexibility: Teaching your body to utilize both carbohydrates and fats efficiently so you avoid the blood sugar roller coaster both in daily life and during training.

Ready to Elevate Your Whole-Body Health and Athletic Performance?

If you’re tired of generic nutrition advice or feeling depleted and unable to reach your athletic goals despite “eating right,” hitting your hourly carb target, fine-tuning your sodium intake, and balancing your macros, it’s time for a personalized nutrition approach that digs deeper.

Whether you’re gearing up for 14er season, training for a mountain ultra or big climbing project, or trying to navigate sports fueling alongside an autoimmune condition, perimenopause, or busy family life, functional sports nutrition can help you thrive.

Book your complimentary discovery call to learn how we can work together to build your foundation for peak health and performance.

With the right nutrition foundation in place, you can continue to move, train, and stay strong throughout pregnancy while fully supporting your baby’s growth and your own energy and recovery. Read on to learn about the nutrition foundations you should have in place as an active pregnant woman. 

Not Your Conventional Prenatal Nutrition Advice

As a functional sports nutritionist, I look at pregnancy nutrition differently than a conventional approach might. This isn’t about “eating for two” or following generic prenatal nutrition advice off a handout from your OB’s office. My approach to pregnancy nutrition for active women is about fueling your specific body based on your unique health needs, training load, and the scientific evidence on pregnancy nutrition. The goal is for you to feel strong, energized, and nourished from the first trimester all the way through delivery. For more information about postpartum nutrition, which is a topic unto itself, read my blog Reclaiming Yourself: Postpartum Nutrition for Active Moms. 

I was pregnant with my son in 2024 and into early 2025, and that experience significantly shaped how I now counsel active pregnant clients. My midwives didn’t provide nutrition information (providing specific nutrition guidance, including medical nutrition therapy, would have been outside their scope of practice anyway), and I found much of the nutrition information for active pregnant women on the internet lacking. Fortunately, I have a Master’s degree in Human Nutrition, my undergrad in Biomedical Science, and am a Certified Nutrition Specialist®  and Licensed Dietitian Nutritionist, so I knew what to do! However, many active pregnant women don’t have a nutrition background, and that’s one reason why I felt compelled to write this article!

Whether you’re trail running in the foothills, lifting weights, practicing prenatal yoga, or backcountry skiing some mellow runs, these are the foundational nutrition principles I emphasize with my active pregnant clients.

A Holistic Approach

A functional approach to prenatal nutrition is a whole-body approach. The functional approach I take with my pregnant, active clients includes:

• Optimizing gut health: A healthy gut is the foundation for a healthy pregnancy because it is where you break down your food and absorb nutrients, and it influences your inflammation levels, immune function, and even your mood. Hormonal changes in pregnancy can slow down gut motility and alter the gut microbiome, contributing to issues like constipation, reflux, and bloating. I focus on gut health with all of my clients to ensure that this health foundation is in a good place throughout pregnancy.
• Stress management: Experiencing stress is a normal part of life, but stress also significantly impacts how you feel and function during pregnancy, and even pregnancy and fetal health outcomes. Managing stress with nutrition, supplement, and lifestyle support is also something I focus on with each client.
• Gentle detoxification support: Exposure to environmental toxins is linked to adverse events during pregnancy and fetal development. Emerging, fascinating research links environmental toxin exposure to persistent nausea in pregnancy. (Source) For these reasons, I incorporate some gentle detoxification support measures in my active pregnant clients, especially if they are dealing with persistent nausea that is disrupting their quality of life and ability to nourish themselves. It is NOT advised to do any sort of intense detoxification practices during pregnancy, as this could cause harm to the growing baby.

These holistic approaches are not part of conventional pregnancy nutrition guidance, but in my clinical experience, addressing these aspects with functional nutrition are vital for helping women have an active, healthy pregnancy.

Eat Enough

This might sound obvious, but undereating is one of the most common issues I see with active, pregnant women. Between nausea, food aversions, and busy schedules, many women unintentionally fall short on calories, especially in the first trimester, especially when they’re also training or staying active.

Your body is doing an enormous amount of metabolic work during pregnancy. It’s building a placenta, growing a baby, increasing your blood volume (including total blood volume, plasma volume, and red blood cell mass), and preparing for birth and breastfeeding, all while you’re also trying to move, train, work, and get through your day. All of this activity takes fuel and nourishment. 

I don’t make blanket recommendations for calorie needs during pregnancy because every active woman is so different. Instead, I recommend working with a qualified nutrition professional who can help you ensure you’re meeting your (and your baby’s) nutritional needs. Now, let’s talk about the importance of dietary protein, carbohydrates, and fat during your active pregnancy.

Protein

Protein needs increase notably during pregnancy to support the growth of maternal and fetal tissue, placental development, and increased blood volume (Source). For active women, protein needs can climb even higher, since exercise increases the demand for muscle repair and recovery on top of the baseline needs of pregnancy. The Recommended Dietary Allowance (RDA) of 0.8 g protein/kg body weight/day during the first trimester (the same amount recommended for non-pregnant women and men) and the slightly increased RDA of 71 g protein/day in the second and third trimesters is simply NOT enough for pregnant women to truly optimize their health. (Source)

However, eating enough protein can be challenging, especially in the first trimester of pregnancy! In my own first trimester, protein was one of the hardest things to stomach, and I usually crave animal proteins. I found myself frequently eating smoothies made with a high-quality protein powder to help me meet my protein needs without triggering nausea.

Try to spread your protein intake across the day rather than back-loading it at dinner. Pair protein with whole-food carbohydrates at each meal and snack helps keep blood sugar and energy more stable.

Carbohydrates

As an athlete, you may have focused more on carb quantity than quality in the past. However, pregnancy is a crucial time to focus on carb quality, as eating higher-quality carbs (e.g., minimally processed carbs like vegetables, fruits, and whole grains as opposed to processed flour-based products) is linked to better child neurodevelopment and motor development. (Source) 

Research also shows an association between eating high glycemic load foods (which tend to be ultra-processed carbs like cereal, white bread, and other baked goods) during pregnancy with future behavioral health problems in their children, including anxiety, depression, attention, and aggression, as well as language and vision. The mechanism behind these effects may be due to the adverse impact of high-glycemic load foods on a pregnant woman’s metabolism, which affects fetal neurodevelopment. (Source, Source) Based on this compelling research, I recommend limiting ultra-processed carbs like instant oats, breakfast cereal, and commercial bread and baked goods, even if you are active. 

I know, ultra-processed carbs are the foods you want to snack on during pregnancy, especially when you’re feeling nauseous. However, simply swapping some ultra-processed carbs for minimally processed ones – such as toast made from conventional ultra-processed bread for sourdough toast, can make an important difference. Additional examples of whole-food carbs include steel cut oats, quinoa, white potatoes, sweet potatoes, and fruit. 

The food choices you make now, including your carbohydrate intake, during your active pregnancy can have a significant impact on your child’s future health. It is a big responsibility to take on, but that’s part of being a parent! 

Fats

Fats, particularly omega-3 fatty acids, play a critical role in your baby’s brain and eye development, as well as in supporting a healthy inflammatory response for you as an active mama-to-be. (Source, Source) Docosahexaenoic acid (DHA), one of the omega-3 fats, is specifically linked to improved fetal and infant neurodevelopmental outcomes. 

Good food sources of omega-3s include wild-caught salmon, halibut, and sardines. Certain plant foods, such as walnuts, chia seeds, and flax seeds provide alpha-linolenic acid (ALA), a precursor to the more important omega-3s eicosapentaenoic acid (EPA) and DHA. Since it can be difficult to eat enough of these whole-food sources of omega-3s, I typically recommend that my active pregnant clients take a high-quality fish oil supplement throughout pregnancy.

Avoid Fasted Training

If you’ve been that athlete who does fasted training first thing in the morning, or goes on a 2-hour run with no fuel or hydration, those days are over once you get pregnant! Fueling and hydrating during training is crucial for supporting your blood sugar and increased fluid needs (as your blood volume increases, so do your fluid needs). (Source) 

Always eat before training in the morning. A carb-focused option with a bit of protein, such as a banana with a couple of tablespoons of peanut butter or a hard-boiled egg, is a good option. Follow up your morning training session with a full breakfast within an hour of finishing your workout. This approach will stabilize your blood sugar and give you the energy to perform well and recover afterward.

Just as important, refuel within about an hour after your workout. This post-exercise window is a valuable opportunity to replenish glycogen stores, support muscle recovery, and keep your energy steady for the rest of the day. Skipping this step can leave you feeling depleted, shaky, or overly fatigued later on.

Micronutrients

Pregnancy dramatically increases your need for several key vitamins and minerals, referred to as “micronutrients.” These nutrients play essential roles in your baby’s neural development, your own energy production, and the healthy expansion of your blood volume. Three nutrients of note include iron, vitamin B12, and folate.

Iron

Iron needs increase substantially during pregnancy to support the expansion of maternal blood volume and adequate oxygen delivery to the growing baby. Active women often need to pay even closer attention here, since both pregnancy and endurance exercise independently increase the risk of iron depletion. 

This is where I want to make a Colorado-specific point. Living and training at altitude increases red blood cell production and turnover and iron demands even further. (Source) Combine that with pregnancy and an active lifestyle, and active pregnant women living at altitude can end up with suboptimal iron status. If you’re training regularly at elevation while pregnant, getting your ferritin and a full iron panel checked is one of the most useful things you can do.

Vitamin B12

Vitamin B12 is essential for red blood cell formation and neurological development, and your needs for this vitamin increase during pregnancy to support both maternal and fetal health. (Source) Women following plant-forward diets are at particular risk of insufficiency, since B12 is found almost exclusively in animal foods like meat, poultry, and seafood. A vitamin B12 deficiency can also be difficult to catch through symptoms alone until it becomes fairly advanced. (Source) I strongly encourage women to get their vitamin B12 level tested when trying to conceive and early in pregnancy so deficiencies can be corrected promptly. 

Folate

Folate is one of the most well-known pregnancy nutrients, and for good reason. Adequate folate intake, especially in the weeks before conception and throughout the first trimester, is critical for preventing neural tube defects and supporting healthy fetal development. (Source, Source) Clinical guidance consistently recommends adequate folate supplementation for all women who are pregnant or planning pregnancy. (Source)

Importantly, not all folate is created equal. Many prenatal vitamins still use synthetic folic acid, but research suggests that methylated folate (5-MTHF) may be better absorbed and utilized, particularly in women with certain genetic variations affecting folate metabolism. (Source) 

On top of the importance of folate during pregnancy, as an athlete, you also need folate for red blood cell formation and cardiovascular health. (Source) This is one nutrient that you really need to prioritize consuming in the preconception period and during pregnancy.

These micronutrients are just one example of why individualized nutrition care matters so much, and why I can’t imagine practicing nutrition any other way. Every woman’s baseline nutrient status, dietary pattern, genetics, and lab values are different, and a functional nutrition approach means looking at your unique needs rather than applying a blanket recommendation to every pregnant woman.

Meal Consistency

Steady, consistent meals and snacks throughout the day help regulate blood sugar, stabilize energy, support mood, and in many cases, ease nausea. This is especially true in the first trimester, when many women find that going too long without eating makes nausea worse rather than better.

Aim to eat a balanced meal or snack (protein, whole-food carbohydrate, and fiber or healthy fats) every three to four hours. This doesn’t have to be complicated. A simple rhythm of breakfast, lunch, dinner, and two snacks works well for many of my clients. In my own pregnancy, I noticed that when I ate on a consistent schedule, that’s when I felt the best.

For active women, meal and snack consistency also supports better training performance and recovery. Your body simply runs better on steady fuel and nourishment!

Eat Organic, When Possible

Yes, I know eating organic food can be expensive. But if there was ever a time to really invest in your nutrition and purchase organic food, pregnancy is that time. Pesticide and herbicide exposure is linked to adverse pregnancy and fetal health outcomes including:

• Disruption of thyroid and stress hormone systems, which are crucial for fetal development (Source)
• Lower infant birth weight (Source)
• An increased risk of a newborn being admitted to the neonatal intensive care unit (NICU) (Source)  
• Preterm birth (Source)

Conventionally grown (non-organic) vegetables and fruits are treated with an increasing number of pesticides, herbicides, and fungicides these days, and residues of those chemicals end up on the food you eat. (Source) Conversely, eating organic foods is associated with a significant decrease in levels of pesticides and herbicides chemicals in the body. (Source, Source) 

For most people, it isn’t possible to eat 100% organic food. I recommend you begin by focusing on eating certain high-priority fruits and vegetables that are heavily sprayed with pesticides and herbicides and purchasing those organic. Refer to the Environmental Working Group’s (EWG) Shopper’s Guide to Pesticides in Produce for this important information. 

Keep in mind that farmer’s markets are great places to find produce grown without pesticides and herbicides. This produce may not be explicitly marked “certified organic” because organic certification is expensive. Talk with some farmers at your local farmer’s market, and you’ll likely be able to find some wonderful sources of pesticide- and herbicide-free produce at lower prices than the certified organic produce at a grocery store like Sprouts or Whole Foods.

Choose a High-Quality Prenatal Vitamin

Not all prenatal vitamins are created equal, and this is an area where quality truly matters. Many mass-market prenatals contain synthetic forms of nutrients that are poorly absorbed, along with fillers, unnecessary additives, or inadequate doses of key nutrients like folate, choline, and DHA. As much as I love Costco, please don’t buy your prenatal at Costco.

I’ll say this plainly, since I get asked about it constantly: gummy prenatals are, in my professional opinion, one of the least effective options on the market. They’re popular because they taste good and feel easy, but most gummy prenatals skimp on nutrients (it’s hard to fit much into one gummy vitamin) and they usually contain added sugar, fillers, and other additives. 

Instead, look for a prenatal multivitamin/multimineral that uses bioavailable forms of nutrients, methylated folate rather than folic acid, for example and includes adequate choline. If you need to supplement with iron, I recommend taking it separately; I don’t care for prenatals that combine iron with the rest of the vitamins and minerals. A well-formulated prenatal is one of the simplest ways to fill nutritional gaps and support both you and your baby throughout pregnancy.

If you’re not sure whether your current prenatal is up to par, this is a great conversation to have with a qualified nutrition professional or your healthcare provider.

The Bottom Line on Pregnancy Nutrition for Active Women

Pregnancy nutrition isn’t about restriction, fear, or rigid rules. It’s about nourishing your body enough to support your baby’s development, your own energy and strength, stable blood sugar, and your ability to keep moving and doing the activities you love throughout this period of life.

For active women, this often means eating more than you think you need, fueling consistently around your workouts, prioritizing key micronutrients like iron, B12, and folate alongside essential fatty acids, and choosing a high-quality prenatal multivitamin/multimineral to fill in the gaps.

Every pregnancy is different, and your nutrition needs will shift throughout each trimester depending on your activity level, training goals, and individual health history. There’s no one-size-fits-all approach here, and that’s exactly why an individualized, functional nutrition perspective matters so much during this season.

How I Can Help

If you’re pregnant and active, or hoping to stay that way throughout your pregnancy, I’d love to help you build a nutrition plan that actually fits your life, your training, and your body’s changing needs. 

In my Trailblazer Nutrition™ program, I help active clients navigate exactly the kind of nuanced, individualized nutrition planning I’ve outlined above, from protein and iron needs to prenatal vitamin selection and everything in between. You deserve to feel strong, nourished, and confident in your body throughout this incredible season, and I’m here to help make that happen! Schedule your complimentary discovery call to learn more about how I can help you during this vital and transformative season of your life! 

Disclaimer: The information provided in this article is for educational purposes only and is not intended to serve as medical advice, diagnosis, or treatment. Always consult with your OB, midwife, or another qualified healthcare provider before making changes to your diet, supplement routine, or exercise program during pregnancy.

This content reflects general nutrition principles and research available at the time of writing and may not account for your individual medical history, lab values, or pregnancy complications. Individual needs vary significantly, and what works well for one pregnant woman may not be appropriate for another.

Nothing in this article should be interpreted as a replacement for personalized care from a qualified healthcare provider or nutrition professional who is familiar with your specific health history and current pregnancy.

If you are experiencing symptoms such as dizziness, chest pain, vaginal bleeding, decreased fetal movement, or any other concerning symptoms during exercise or otherwise, please stop activity immediately and contact your healthcare provider or seek emergency care as appropriate.

Nutrition isn’t just about helping your active child climb the next grade at the gym, run faster, or score more goals. It’s about supporting their rapidly growing bodies, protecting their long-term health, and establishing a positive relationship with food that will shape their entire lives. The eating patterns your child develops now during these critical years of growth and development will influence their health, energy, and relationship with their body well into adulthood.

Let’s talk about how to fuel your young athlete for success!

Energy: The Foundation Everything Else Is Built On

One of the big mistakes I see active kids make is simply not eating enough. That may sound surprising, but it is true!

Active children and teens need significantly more calories than their sedentary peers, and those needs vary wildly based on their age, size, sport, training intensity, and individual metabolism.

When young athletes consistently don’t eat enough to match their energy expenditure, they may develop a condition called Relative Energy Deficiency in Sport (RED-S). (Source) RED-S is associated with delayed puberty, weakened bones (and failure to achieve peak bone mass), frequent injuries, compromised immune function, and poor concentration. (Source) It may also disrupt normal growth in children and adolescents. (Source) In adolescent female athletes, it can show up as irregular or missing menstrual cycles.

However, we don’t want to load just any old calories into our active kids. A 400-calorie fast-food meal and a 400-calorie meal of grilled chicken thighs, quinoa with butter, and seasoned roasted vegetables affect your child’s body in completely different ways. Food quality matters enormously. Nutrient-dense whole foods provide not just energy, but the vitamins, minerals, essential fatty acids (like omega-3 fats), and phytonutrients (compounds in plant foods that offer us health benefits) that support everything from muscle repair to immune function to brain health.

The goal definitely isn’t to count your child’s calories; it is to learn (as a parent) and ultimately teach them how to build balanced, nourishing meals centered around whole, minimally-processed foods. If your child is highly active and you are concerned about their growth or the possibility of calorie insufficiency, work with a qualified nutrition professional to assess their nutritional intake and potential gaps in their diet. This is not a time to guess as to what your child may need!

The Building Blocks: Protein, Carbohydrates, and Fats

Let’s break down what should be on your young athlete’s plate.

Protein: The Blood Sugar Balancer, Mood Stabilizer, and Muscle Builder

Protein is essential for building and repairing muscle tissue, supporting immune function, creating neurotransmitters (the substances that regulate mood and cognition), and maintaining healthy growth in children. Active kids generally need around 1.5 grams of protein per kilogram of body weight daily, though some may need more depending on their age, sport, and training intensity. (Source)

One practical tip is to prioritize protein in your child’s breakfast. Many kids start their day with cereal, toast, or pastries – foods that are primarily refined carbohydrates. Adding protein to breakfast (eggs, Greek yogurt, high-quality breakfast sausages) helps stabilize blood sugar, improves focus at school, maintains an even-keeled mood, and supports muscle recovery from the previous day’s training.

Carbohydrates: The Primary Fuel Source

Carbohydrates are your young athlete’s main energy source. But not all carbs are created equal.

Whole-grain carbohydrates like quinoa, steel-cut or rolled oats, whole-grain bread, and sweet potatoes provide your child with sustained energy along with crucial fiber, B vitamins, and minerals. These whole-food carbs digest more slowly, providing steady fuel rather than the spike-and-crash pattern you get from refined carbohydrates.

Processed carbohydrates (white bread, breakfast cereal, pastries, chips) provide quick energy but little nutritional value. They’re usually stripped of fiber and nutrients, leaving just the starch and added sugars. While they have a place occasionally, they shouldn’t form the foundation of your child’s diet.

Fruits and vegetables are also carbohydrate sources, and they’re packed with vitamins, minerals, antioxidants, and fiber that support performance, recovery, and overall health. (Source)

Healthy Fats: Essential for Growth, Brain Health, and Hormones

Dietary fat is essential for athletic kids. Healthy fats support hormone production (crucial during puberty), brain development, the absorption of fat-soluble vitamins (vitamins A, D, E, and K), and provide energy. (Source)

Focus on sources of healthy fats like avocados, nuts, seeds, olive oil, fatty fish (salmon, sardines, mackerel), and nut butters. These provide essential fatty acids (fats that the body needs for healthy function and can’t produce itself) and other beneficial compounds that support everything from post-exercise recovery to cognitive function. (Source, Source) 

Avoid trans fats (found in many processed foods) and limit heavily processed “vegetable” oils, like canola, corn, cottonseed, and soybean oils, when possible. Vegetable oils have high levels of omega-6 fatty acids, which can skew the balance of omega-3 to omega-6, a process linked to adverse health outcomes. (Source)

The Hidden Gaps: Micronutrients Matter

Here’s a sobering statistic: 62% of calories consumed by U.S. children come from ultra-processed foods. (Source) These foods are typically high in calories, refined carbohydrates, added sugars, and inflammatory fats, but low in the vitamins and minerals active children desperately need.

Several micronutrient deficiencies are particularly common, and particularly problematic, for active kids:

• Iron is essential for carrying oxygen to muscles. Shockingly, 35.9% of young female athletes are deficient in iron. (Source) Low iron leads to fatigue, poor performance, and difficulty concentrating. Active young kids who live at altitude in places like the Front Range of Colorado may need even more iron than the average active child. Good sources include red meat, dark poultry meat, fish, beans, lentils, and dark leafy greens. Pair plant-based iron sources with vitamin C (like citrus, tomatoes, or bell peppers) to enhance absorption. 
• Calcium is critical during childhood and adolescence when kids are building the bone density they’ll rely on for life. (Source)  Dairy products are excellent sources (and the easiest sources of calcium for most kids), but so are dark leafy greens, sardines with bones, sesame seeds/tahini, chia seeds, and almonds.
• Vitamin B12 is essential for energy production and nervous system function. (Source) It’s found in animal products (meat, poultry, fish, and eggs), so young athletes following plant-based diets need to be especially mindful about supplementation or fortified foods.
• Vitamin D is crucial for bone health, immune function, and muscle function. (Source) Many children are deficient due to our increasingly indoor lifestyles. Sensible sun exposure and some foods (like fatty fish) provide vitamin D. Some active kids may benefit from supplementation; discuss this with a qualified nutrition professional or your primary care provider, as it is important to test your child’s vitamin D level before supplementing. 
• Magnesium supports muscle function, energy production, and bone health. (Source) It’s found in nuts, seeds, whole grains, leafy greens, and legumes, foods that are often lacking in kids’ diets. 

Strategic Fueling: Timing Matters

What your child eats, and when, can significantly impact their performance and recovery.

Before Activity: 1-3 hours before practice or competition, offer a meal or snack that combines carbohydrates with some protein. Think: whole-grain toast with nut butter and banana, Greek yogurt with granola and berries, or a turkey sandwich (choose the preservative-free high-quality turkey deli meat) on whole-grain bread. This provides readily available energy without causing digestive discomfort.

During Activity: For activities lasting less than 60-90 minutes, water is typically sufficient. For longer sessions, your child may benefit from a sports drink easily digestible carbohydrates. However, try to avoid feeding your child neon-colored ultra-processed sports drinks and processed sports nutrition products frequently. 

Most commercial sports drinks are essentially sugar water with artificial colors and flavors. Artificial colors are linked to behavioral and allergic problems in children. (Source) Instead, consider whole-food carb options: orange slices, dates, bananas, or DIY sports drink (I have a recipe in this blog). These provide carbohydrates along with actual nutrients.

After Activity: The 30-60 minutes after intense exercise is a crucial window for recovery. Offer a combination of carbohydrates to replenish glycogen (stored glucose that fuels exercise) stores and protein to support muscle repair. A smoothie made with Greek yogurt, frozen fruit, and a healthy fat like almond butter or peanut butter is a great option!

The key is to prioritize real food over ultra-processed foods whenever possible. Your child is (most likely) already exposed to ultra-processed foods day in and day out at school, practice, friends’ houses, etc. They need you to set the example at home by prioritizing whole foods and setting boundaries around ultra-processed foods, which should ideally be for occasional enjoyment.

Hydration: Keep It Simple

Proper hydration is essential for performance, temperature regulation, and overall health. But it doesn’t need to be complicated. 

Water should be your first choice. Filtered water is ideal, as it removes potential contaminants that are so common in our water these days due to environmental pollution. Encourage your child to drink water regularly throughout the day, not just during practice. A good rule of thumb: their urine should be pale yellow, not dark or completely clear.

Electrolytes have their place, but perhaps not as often as you think. For activities lasting less than an hour in moderate temperatures, water is sufficient. For longer, more intense sessions, especially in heat and at altitude, electrolytes (sodium, chloride, potassium, magnesium) become important. But you don’t need artificial, ultra-processed neon-colored drinks to get them. There are many natural electrolyte blends on the market that are free of artificial colors and flavors.

Be cautious with fruit juice. While it seems healthy, juice is concentrated fruit sugar without the fiber that helps regulate blood sugar. Fruit juice intake in children is linked to small increases in BMI that may compound in an unhealthy way over time. (Source) Whole fruit is usually going to be a much better choice than fruit juice (even 100% fruit juice).

Avoid making sugary drinks the norm. It almost goes without saying, but sports drinks, sodas, and sugar-sweetened beverages shouldn’t be everyday choices. They provide empty calories and can contribute to dental problems, blood sugar dysregulation, and a preference for overly sweet flavors that may make your child a very picky eater with a one-track mind for sugary foods.

Help Your Active Child Cultivate a Healthy Relationship with Food

How you and your other household members talk about food and bodies has a huge impact on your active child’s relationship with food and their body. 

Avoid labeling foods as “good” or “bad,” which can create guilt, shame, and disordered eating patterns. Instead, talk about how different foods help their bodies perform and feel.

Rather than: “Don’t eat that cookie, it’s bad for you,” try: “Cookies are fine sometimes! Let’s also make sure you’re getting the nutritious foods that give you energy for climbing practice.”

Focus on what foods do for the body rather than what they do to the body. “Protein helps your muscles recover after practice” is empowering. 

Be very mindful of body talk: both about your child’s body and your own. Comments about weight, size, or appearance (even well-intentioned ones) can contribute immensely to body image issues and disordered eating. Instead, celebrate what bodies can do: “Your body is getting so strong!” 

Remember: your children are watching how you relate to food and your own body. If you’re constantly dieting, expressing guilt about eating, or criticizing your appearance, they’re learning that this is normal. Model the balanced, positive relationship with food that you want them to have.

In addition, I recommend practicing extreme caution around children and vegetarian and vegan diets. These restrictive diets are linked to eating disorders in children, and can also drive nutrient deficiencies. (Source) 

The Truth About Supplements

Supplements cannot replace a nutrient-dense diet, even in a super picky eater. They’re called supplements for a reason; they’re meant to supplement a solid nutritional foundation, not serve as the foundation itself.

A multivitamin simply cannot provide all of the beneficial compounds (antioxidants, phytonutrients, fiber) that come packaged with nutrients in real food.

That said, some young athletes may benefit from specific supplementation:

• Vitamin D, especially in winter months or for athletes who train primarily indoors
• Iron, if deficiency is confirmed through blood work
• Omega-3 fatty acids, particularly for athletes who don’t regularly eat fatty fish

Supplementation should be individualized to your child and ideally guided by a qualified professional who can assess your child’s specific needs, consider their diet, and monitor for deficiencies through appropriate testing.

Your Next Step: Individualized Nutrition for Your Active Child

Every young athlete is different. Their nutritional needs vary based on their age, size, sport, training volume, growth stage, food preferences, family food culture, and individual metabolism. What works perfectly for one child might not be right for another.

If you’re feeling overwhelmed by all this information, or if you’re concerned that your child isn’t getting what they need to thrive, I’m here to help! As a nutrition professional specializing in active individuals, including active kids, I work with families to create individualized nutrition plans that support long-term health and performance without creating stress, rigidity, or unhealthy relationships with food.

Together, we can:

• Assess your child’s current nutrition and identify any gaps
• Create practical meal and snack strategies that fit your family’s lifestyle
• Develop fueling plans for training and competition
• Address any specific concerns (picky eating, food allergies, dietary restrictions, suspected deficiencies)
• Build positive food language and attitudes in your home
• Support your child’s growth, performance, and lifelong health

The effort you put into your child’s nutrition now will pay dividends not just in their athletic performance, but in their energy, health, confidence, and relationship with food for decades to come.

Ready to optimize your young athlete’s nutrition? Schedule a discovery call with me to learn how I can help your active child fuel and nourish their body for health and success!

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary; what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

I began running again 3 months postpartum to manage stress and boost my energy. I even ran two half marathons, a 10k, and an 8-mile race during my first postpartum year (keep in mind that I’ve been a runner for years and ran up until week 38 of pregnancy, so this was not a complete shock to my system). Yet, during the thick of that year, I wondered if I’d ever really feel like myself again. 

If you are a new mom navigating postpartum recovery while trying to reclaim your identity as an active woman, I see you. 💜 I’ve been there. 

The truth is, getting back to training after having a baby isn’t just about lacing up your running shoes or hopping back on your mountain bike at the 6-week mark and hitting the trails again (this is probably too early for most women, by the way, just ask a pelvic floor specialist…). It’s not about “bouncing back,” and it is definitely not about restricting calories and pushing through exhaustion to lose the baby weight as quickly as possible.

In this blog, I want to share what I’ve learned, both professionally and personally, about truly supporting your body nutritionally during postpartum recovery and reengaging in physical activity and training in ways that respect your biology and nourish rather than deplete.

The Postpartum Athlete Reality: Why Everything Feels Harder

I remember running my first “race,” the Boulderthon 10k, which I hesitate to call a “race” because my only goal was to finish, 5 months postpartum. I had woken up 6 times the night before to nurse and comfort my son. My legs felt heavy during the race, and my body felt unfamiliar – puffy and exhausted. I finished the race, but I honestly felt terrible. I realized then that I needed to take a step back and REALLY take care of myself as I eased back into running. 

I realized that pre-pregnancy fitness isn’t waiting for you just on the other side of that 6-week appointment that clears you for exercise. Your body has been through three profound physiological events: growing a baby for 9 months, birth, whether you delivered vaginally or via C-section, and potentially breastfeeding. 

These three physiological events require nutrition support in three categories, especially if you are trying to ramp up your physical activity postpartum: replenishment, recovery, and resilience. 

Replenishment

Pregnancy and breastfeeding heavily deplete your nutritional reserves, including but not limited to micronutrients like iron, folate, choline, omega-3 fatty acids, and calcium. (Source, Source, Source, Source, Source) These nutrients are raw materials your body needs to produce energy, synthesize hormones, repair tissue, support your nervous system, and (if you’re breastfeeding) support the growth of a second human being. Your body also needs these nutrients to fuel physical activity, including oxygen transport, muscle function, and muscle recovery. If you are already entering postpartum with depleted micronutrients, you won’t have enough available to fuel the additional demands of physical activity.

Think of your body like a bank account. Pregnancy and birth represent a massive withdrawal. You’ve withdrawn your reserves of iron building your blood supply, used up B vitamins supporting baby’s rapid cell division and growth, and your bones have released calcium. Your tissues have been stretched (maybe even torn) and are trying to repair.

This is why I strongly feel that postpartum women need to have a strategic nutrition plan, not just think about eating enough calories. Yes, you absolutely need sufficient calories to maintain your energy and milk supply, but you also need deep nourishment. In the postpartum period, the ideal timing can vary from one woman to another. Under the guidance of a qualified nutrition professional, I recommend a comprehensive nutrient panel to assess your vitamin, mineral, and fatty acid levels. This is one reason I include a comprehensive micronutrient panel in my Trailblazer Nutrition™ program. This is also why trying to lose weight too soon postpartum by restricting your food intake (and thus your micronutrient intake) can be a recipe for disaster, hurting your energy, mental wellbeing, recovery process, and milk supply.

If you don’t nourish your body well in the postpartum period, you may experience postpartum depletion, a state of profound physical, mental, and emotional exhaustion that can persist anywhere from months to years after giving birth. If you want to get back your energy, zest for life, and ability to be active, you need to avoid falling into the trap of postpartum depletion.

Potential signs of postpartum nutrient depletion may look like:

• Chronic (and sometimes debilitating) fatigue that doesn’t improve with the sleep you get
• Hair loss beyond normal postpartum shedding
• Brittle nails that easily break, have white spots on them, or have visible ridges.
• Brain fog and difficulty concentrating
• Mood changes, anxiety, or depression
• Slow wound healing
• Frequent illness
• Poor exercise recovery
• Low or declining milk supply (if breastfeeding)

Altogether, this is why nutrient repletion needs to be the foundation of your postpartum nutrition plan, not weight loss.

A crucial note on postpartum depression: I would be remiss not to discuss the potential role of nutrition in postpartum depression. I dealt with postpartum depression in waves throughout the first year of my son’s life. For some women, there are nutritional influences in postpartum depression, such as low omega-3 fatty acids. (Source) For me, postpartum depression was related more to feeling extremely overwhelmed and unsupported in my postpartum life. Once I made some changes to enhance my support system and removed the things and people that were not supporting me, my mood improved dramatically and has stabilized (no medication required). If you are struggling with postpartum depression, please contact your healthcare provider to discuss your options, as this is a serious condition that requires attention. 

Recovery

Why does the postpartum recovery process take so many women by surprise? Personally, I felt inadequately prepared for how slowly the recovery process went. After growing and birthing a baby, your body must undergo a lot of tissue repair. On top of that, studies examining muscle health show that chronic sleep disruption is associated with increased inflammation and impaired muscle recovery and strength. (Source, Source) While I haven’t found any studies looking specifically at postpartum sleep deprivation and tissue recovery, I can’t help but wonder whether the sleep deprivation impairs tissue recovery postpartum. Getting your nutrition right, including total caloric energy, protein, carbohydrates, and micronutrients, is essential for promoting recovery from pregnancy and birth. 

In addition, your core and pelvic floor need rehabilitation after pregnancy and birth. Diastasis recti, pelvic floor dysfunction, and core weakness are common postpartum issues that affect your ability to train safely and effectively. Jumping back into high-impact activity without addressing these can lead to injury, incontinence, or pelvic organ prolapse. Seek the care of a pelvic floor specialist for help with these issues.

Resilience

Motherhood demands a LOT from you, including your love, energy, mental capacity, time, sleep, and nutrient stores. Eating to support your body’s total resilience, your ability to adapt to and recover from change and difficulties, is essential. Along with nutrient replenishment, this means eating to support balanced blood sugar control and your hypothalamic-pituitary-adrenal (HPA) axis, the system of organs and hormones that regulates your body’s stress response. 

To get you started, here are some foundational recommendations for eating for postpartum resilience, including blood sugar and HPA axis support: 

• Eat breakfast – and make it substantial. Aim for at least 25-30 grams of protein, complex carbohydrates, whole food sources of fiber, and healthy fats like nut butter, olive oil, avocado, or butter. This sets the tone for stable blood sugar throughout the day. 
• Build your day around at least 3 balanced meals, and include balanced snacks as needed. Balanced meals should always include a protein, a complex carb, fiber from whole food sources like veggies and fruit, and healthy fats. This isn’t about grazing constantly; it’s about preventing erratic eating patterns that put your blood sugar on a roller coaster, leading to energy crashes, cravings, and that sudden, urgent desire to take a nap at 3 pm. Snacks should also be balanced: protein and carbs. Avoid naked carbs—eating carbs all by themselves.
• Don’t fear carbohydrates. As an active woman, you need carbohydrates to fuel physical activity and support basic bodily processes, such as brain function. Your brain runs on glucose. Your muscles need glycogen for training. If you’re breastfeeding, milk production requires carbohydrates. The low-carb approach that might have worked for you pre-pregnancy is likely to backfire postpartum, leaving you exhausted, irritable, and potentially tanking your milk supply. I include whole-food, complex carbs at every meal, such as sweet potatoes, steel-cut oats, quinoa, legumes, and fruit, just to name a few examples.
• Hydrate strategically. Dehydration exacerbates fatigue. (Source) Maintain your fluid needs with plenty of filtered water and incorporate electrolytes strategically. Make sure you’re hydrating properly during exercise too.

When Does Intentional Postpartum Weight Loss Make Sense?

Let’s talk about the elephant in the room: baby weight.

I know the pressure you feel to lose the baby weight. I’ve felt it too. Social media is a toxic place when it comes to promoting postpartum bounce-back culture. But here’s the reality – in my professional and personal experience, making weight loss a goal in the first six months postpartum is, in most cases, premature and potentially harmful. If you naturally lose weight postpartum (you’re bound to lose some once baby is out, your uterus returns to its normal size, and your blood and total fluid volume decrease), actively pushing yourself to lose more weight is not something I recommend in those early months.

But actively pursuing weight loss through calorie restriction and/or exercise during the early postpartum period carries real risks:

1. Compromised milk supply. If you’re breastfeeding, aggressive calorie restriction can reduce milk production. I’ll just go ahead and say it – your baby’s nutrition is more important than fitting into your pre-pregnancy jeans weeks or months postpartum. Despite what you’ve been told about how breastfeeding will make the baby weight “melt off,” many women experience the opposite – their intelligent bodies strategically hold on to some extra weight throughout breastfeeding, presumably to keep sufficient energy available for breast milk production. 
2. Nutrient depletion. Back to the nutrient depletion conversation – restricting food intake to attempt to lose weight further limits your ability to replenish critical nutrients, which can lead to chronic fatigue, hormonal imbalances, mood disorders, and impaired immune function.
3. Hormonal disruption. Undereating, especially combined with overtraining, can suppress thyroid function, disrupt menstrual cycle return, lower estrogen and progesterone, and keep cortisol chronically elevated. These hormonal imbalances can actually make it harder to lose weight in the long run and can impact your fertility if you’re planning to have more children.
4. Loss of muscle mass. When you’re in a calorie deficit without adequate protein and strength training, your body will break down muscle tissue for energy. Less muscle means a slower metabolism and reduced functional capacity, the opposite of what you need as an active parent.
5. Disordered eating patterns. The postpartum period is already emotionally vulnerable. Adding the stress of restrictive dieting can trigger or exacerbate disordered eating behaviors and negative body image.

So when IS the right time to think about weight loss? In my practice, I generally recommend waiting until you are at least 6 months postpartum, in a decent sleep routine, with stable energy throughout the day, have addressed nutrient deficiencies, and have the mental and emotional bandwidth to focus on this goal. For some women, I may also recommend waiting until their menstrual cycle has returned, if that takes longer than 6 months.

As an active woman, your approach to postpartum weight loss matters enormously. It should be gradual, fueled by nutrient-dense foods, avoid large calorie deficits, flexible, and ideally monitored by a nutrition professional and a lactation counselor if you are still breastfeeding. 

Training for a Marathon with a Baby: What’s Actually Working

When I registered for a marathon this upcoming fall (Boulderthon in Boulder, Colorado), my baby was a year old. Do I feel uncertain about it? Yes, I do. But I also feel ready for a new goal. I also feel more confident after recently placing second in my age group in a local half marathon in Arvada, Colorado. ☺️Training postpartum looks different from before, and I’ve had to make peace with that. Here’s what I’ve learned:

• Flexibility is the plan. Some weeks I hit every workout. Other weeks, issues like teething, a busier work schedule, or wildfire smoke preventing me from running outside require me to change my plans. I’m trying to be as flexible as possible while continuing to work towards my goal.
• Recovery is training. I used to think recovery was for rest days. Now I understand that as a postpartum athlete, recovery is happening 24/7. This means prioritizing sleep when possible (I have been taking naps a couple of times a week, even though I want to use that precious time for other things), managing stress, and fueling optimally.
• Fueling around workouts is critical. I avoid training fasted, even for my 5:30 am morning workouts. I have a small, easily digestible snack 30-60 minutes before runs, such as applesauce or a banana. I always eat a recovery meal within 30 minutes of finishing my training session. 
• Getting outside is vital. Living in Conifer, Colorado means I have incredible access to mountain trails, and I’ve been intentional about incorporating them into my training. The Alderfer/Three Sisters Park trails offer varied terrain and beautiful views without being overly technical. Staunton State Park is perfect for longer, steady efforts. Running these trails is mentally and emotionally restorative to me.

TheTrailblazer Nutrition™ Program: Personalized Support for Your Postpartum Journey

If you’ve read this far, you might be thinking: “This all makes sense, but I don’t know how to apply it to my body, my situation, and my goals.” I have you covered with my Trailblazer Nutrition™ Program! This comprehensive, personalized nutrition program is designed to help active people like you boost their energy, balance hormones, build strength and resilience, and live an active lifestyle. Here’s what we’ll do to support your active postpartum:

• We start with assessment, not assumptions. The Metabolomix+ nutritional test provides objective data on your unique nutrient levels needed for energy production, mental health, hormone balance, and training. This takes the guesswork out of supplementation and dietary recommendations.
• We address your foundation first. Before we talk about training nutrition or weight loss, we focus on nutrient repletion, blood sugar stability, and balanced fueling for daily life. 
• We integrate your physical activity goals. Whether you’re working toward your first postpartum 5K or training for a marathon, we create a fueling strategy that supports your training volume and intensity while maintaining energy for motherhood, your career, and life as a whole.
• We approach weight loss (if appropriate) thoughtfully. If and when the timing is right, we create a gradual, sustainable approach that prioritizes nutrient density, sustainable changes, and close monitoring of your health.
• We adjust as you go. Postpartum recovery isn’t linear. Your needs will change as your baby grows, your sleep improves, your training volume increases, and your hormones stabilize. We check in regularly and adjust your plan accordingly.

You don’t have to figure this out alone; you CAN balance being a mom and being active, and you don’t have to sacrifice your health to achieve your goals. You are NOT being selfish for taking care of yourself; self-care is essential for your success and health as a mother.

You deserve to feel strong, energized, and capable now in the thick of your postpartum season, not just someday down the road! 

Are you ready to take the next step? Schedule your complimentary discovery call to learn how the Trailblazer Nutrition™ program can help you experience a vibrant, healthy, and active postpartum period.

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary; what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

Whether you’re a seasoned trail racer or just getting back into running, events like these showcase everything that makes the Front Range trail running community so special – beautiful scenery, a low-key atmosphere, and community.

One of the Most Beautiful Places to Run in the Front Range

If you live in the Front Range of Colorado and have never run at Three Sisters/Alderfer Park, add it to your list!

The course winds through majestic evergreen trees, impressive rock formations, and rolling hills that offer just enough challenge to keep things interesting. It’s also the kind of place where spotting wildlife is an everyday occurrence. Deer and elk are common sights, and the park is even home to black bears (although hopefully not on race morning!).

One of my favorite parts of the event was seeing so many kids out on the course. A young man (probably 8 or 9 years old) won the 5k! Watching young runners challenge themselves alongside adults was a wonderful reminder that trail running can be a lifelong sport. I hope these kids are fueling well for the demands of distance running!

The Biggest Thing I Noticed? Many Runners Are Underfueled.

As a functional sports nutritionist, I can’t help but notice nutrition patterns when I talk with active people, and the runners at this race were no exception. One interaction really stood out to me. A woman stopped by my booth shortly before the race (literally about 5 minutes before) and asked if she could have one of the energy gels from my display because she realized she hadn’t eaten anything before the race. She’s certainly not alone.

Throughout the morning, I heard several runners mention that they often run fasted, even before long runs and hard efforts. While fasted training may have a place in very specific situations, many runners are unintentionally making training feel harder than it needs to be, and potentially even harming their health by constantly running in a fasted state.

If you’ve been doing a lot of fasted running/training, check out my popular blog on fasted running to learn when it may, or may not, make sense.

Questions I Heard…and the Ones I Didn’t

I fielded a handful of nutrition questions throughout the morning, especially about the recent trend toward high-carbohydrate fueling. Several runners wondered:

• “Do I really need 120 grams of carbs per hour like the pros [insert mention of Killian Jornet 😄]?”
• “Is high-carb fueling right for everyone?”

My answer to these runners is: it depends. Your fueling strategy should match your training volume, performance AND health goals, and individual physiology, not the latest trend.

Interestingly, there were several questions I didn’t hear that I think deserve way more attention, especially for Colorado endurance athletes:

• How should I fuel and hydrate for running at altitude?
• Does summer heat change what I should eat or drink?
• What’s the best way to fuel before a race, especially if I have a low appetite beforehand?
• How should I approach nutrition if I’m getting back into trail running after several months, or even years, away?

These are often the questions that have the biggest impact on how you feel during your runs.

Helping Colorado Trail Runners Decode Their Nutrition

At my booth, I was shared one of my favorite free resources: the Runner’s Decoder Sheet. It’s designed to help runners connect common symptoms, like low energy, gastrointestinal issues (nausea, bloating, urgency during running), recurrent injuries, and weight loss resistance, to potential nutrition strategies that may help.

My goal with this “decoder” sheet is to get the gears turning in runners’ brains and help them understand how common symptoms and training challenges can relate to their nutrition. If this decoder sheet got you thinking about the aspects of your health and performance that need attention, I encourage you to schedule a complimentary discovery call with me to learn about how I can help you!

See You at the Next Race!

Even though vendor traffic was a little slow this weekend, I loved spending the morning connecting with runners and being part of another great event in the Front Range trail running community.

If you’re planning to run more races this summer and have questions about fueling, hydration, altitude, or recovery, I’d love to help. As a functional sports nutritionist, I work with Colorado trail runners and endurance athletes to create personalized nutrition strategies that support performance, recovery, and long-term health.

Happy trails, and maybe I’ll see you at the next race at Staunton State Park in July!

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The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

Furthermore, the preconception nutrition guidance that works for the average sedentary woman won’t adequately meet the needs of most active women. In this guide, I’ll walk you through the evidence-based nutritional strategies to optimize your fertility while honoring your athletic identity—because you shouldn’t have to choose between the sport you love and the family you want to build.

This blog is all about nutrition for fertility in female athletes; stay tuned for a separate blog on nutrition for fertility in male athletes!

The Paradox of the Fit but Infertile Athlete

Let me guess: You’ve walked into your OB/GYN or a reproductive specialist’s office, and they’ve looked at your athletic physique and dismissed your concerns about your fertility struggles. “You look healthy,” they say, before suggesting IVF without investigating what’s happening beneath the surface.

I see this pattern regularly with active women, and it’s deeply frustrating. Here’s the truth that the fertility industry often overlooks:

Physical fitness does not equal fertility. Just because you’re at the peak of your athletic potential doesn’t mean your body has the resources for optimal reproductive function.

In fact, some of the physiological changes that may have occurred during your athletic career —your low body fat percentage, your elevated cortisol response to training stress, your menstrual irregularities —can work against your fertility. This isn’t a failure on your part. However, it does require a nuanced, athlete-specific approach to optimizing your nutrition and health for conception.

The good news? Once we identify and address the nutritional factors undermining your fertility, your athletic body often responds beautifully. Let’s explore what might be standing between you and conception.

Low Energy Availability – Leading to Relative Energy Deficiency in Sport (RED-S)

The Problem: Low energy availability (LEA) – a chronic deficit between dietary energy intake and energy expenditure through exercise – leading to relative energy deficiency in sport (RED-S) – is the primary driver of functional hypothalamic amenorrhea, the fancy medical terminology for the absence of menstruation in female athletes. And here’s the fundamental truth: if you’re not ovulating and menstruating regularly, conception isn’t possible.

A high percentage of female endurance athletes are at risk for LEA. (Source) The strategy of only eating when you are hungry tends to fail female athletes who are trying to conceive, as exercise can suppress appetite, leading to underfueling. Potential signs that you are underfueling (besides functional hypothalamic amenorrhea and fertility struggles) include persistent fatigue despite optimal sleep and recovery time, reduced immune function, a drop in performance, immune system dysfunction, and stress fractures.

The Solution: You need to eat enough—not just to fuel training, but to support the robust hormone production required for ovulation and conception. This means consuming sufficient energy to cover your basal metabolic needs, daily activity, AND training demands, with enough left over for your reproductive system to function optimally.

I’ll be direct: In some cases, you may need to reduce training volume to restore hormonal balance and menstrual regularity. This can feel like an impossible sacrifice, but there’s also significant room to optimize nutrition first. Together, we can explore how to adequately fuel your athletic pursuits while creating the metabolic environment for fertility.

Macronutrient Intake Imbalances

The Problem: Your macronutrient intake may be imbalanced, either at one end or the other. On one end, insufficient carbohydrate intake is directly associated with hormonal disturbances and menstrual dysfunction in female athletes, compromising both conception and pregnancy outcomes.(Source) 

On the opposite end of the spectrum, excessive carbohydrate consumption paired with inadequate protein and fat creates blood sugar dysregulation, insulin resistance, and sex hormone imbalances—particularly affecting estrogen and progesterone—which directly impact menstrual regularity and fertility. (Source) Your reproductive system interprets chronic low-carb intake as a signal of scarcity, downregulating fertility accordingly.

The Solution: Work with a nutrition professional to determine whether your carb, fat, and/or protein intake is imbalanced, and to develop solutions to bring them into balance to support a healthy menstrual cycle and fertility. If you are inadvertently (or intentionally) eating a low-carb diet, bring back healthy, whole-food carbohydrates that will support your athletic performance and fertility, such as sweet potatoes, white potatoes, fruits, root vegetables, squash, legumes, and whole grains.

A word of caution: There’s a popular pregnancy dietitian whose whole-food approach I deeply respect, but whose carbohydrate recommendations are far too low for most active women. This perfectly illustrates why fertility nutrition for athletes requires true personalization—not generic advice adapted from sedentary populations.

Micronutrient Deficiencies and Insufficiencies

The Problem: As athletes, we demand a lot from our bodies, and our micronutrient needs may be higher than those of the average sedentary person due to factors like increased micronutrient utilization and increased excretion through urine and sweat. (Source) Yet, many athletes are low in critical nutrients. (Source, Source, Source) 

Simultaneously, optimal fertility requires robust micronutrient status to support egg quality, ovulation, implantation, and early pregnancy. The following nutrients are essential for both athletic performance AND fertility—and frequently run low in active women:

• Vitamin D: Vitamin D influences the health of the endometrium – the lining of the uterus – which must be healthy and receptive for conception and implantation to occur. (Source) It is essential for ovarian function and follicle development, a small fluid-filled sac that contains an immature egg. Vitamin D supplementation is linked to an improved hormone status, including reduced androgens, luteinizing hormone (LH), and follicle-stimulating hormone (FSH) in women with PCOS, one of the most common causes of female infertility. (Source) Vitamin D deficiency is common in athletes. (Source)
• Magnesium: Low magnesium is associated with impaired blood sugar control in women with PCOS, which adversely affects fertility. (Source) Magnesium is also needed for vitamin D utilization, which, as discussed above, is imperative for fertility. (Source) It is a cofactor for enzymes involved in the production and function of reproductive system hormones and is linked to egg quality. (Source)
• Omega-3 fatty acids: Omega-3 fatty acids, found in seafood (in their most utilizable forms, EPA and DHA), and in flaxseed, chia seeds, and walnuts (in the precursor form to the more critical long-chain omega-3 fatty acids), regulate inflammation, which is essential for optimizing fertility and supporting egg quality. (Source, Source) Altogether, omega-3 fatty acids are linked to enhanced fertility. (Source)
• Vitamin B12: Vitamin B12 regulates DNA synthesis (crucial for healthy egg development) and oxidative stress and inflammation, which can impair healthy egg development and implantation when elevated. (Source)
• Iron: Iron is needed to support a healthy endometrium for implantation and follicle development. (Source) MANY female endurance athletes, and especially those living at altitude, are low in iron because it is depleted by foot-strike hemolysis, losses through sweat, and higher demands. (Source) You can read more about iron and its specific implications for athletes in this article.
• Zinc: Zinc is crucial for egg development and maturation, fertilization, and the synthesis of reproductive hormones. (Source)

The Solution: I highly recommend comprehensive micronutrient testing for all women preparing for pregnancy, especially active women, who typically have higher nutrient needs than the average woman. A nutrition professional can guide you through which micronutrient tests to order (I use a comprehensive micronutrient panel in my nutrition practice) and help you optimize your micronutrient status through foods and, when necessary, supplements.

Check out my free micronutrient guide for outdoor athletes to learn about the optimal reference ranges for many micronutrients and how to test for them. If you want personalized guidance and testing support, I would love to work with you in my nutrition practice!

Side note: Besides nutritional testing, I also highly recommend getting the following labs done, as these markers also reflect critical aspects of your health that impact fertility:

• Thyroid function panel: Thyroid-stimulating hormone (TSH), total T4, total T3, free T4, free T3, reverse T3, thyroid peroxidase antibodies (TPO Ab), thyroglobulin antibodies (TG Ab)
• Hormone testing (if you are struggling with irregular periods), such as the DUTCH Cycle Mapping test.
• Diurnal cortisol test

Chronic Inflammation and Oxidative Stress

The Problem: Chronic inflammation and oxidative stress, an imbalance between reactive molecules generated in the body by stressors like exercise and the body’s ability to “quench” those free radicals with antioxidants, are linked to fertility impairment. (Source) While exercise offers profound health benefits, intense and excessive endurance training can tip this balance unfavorably if you’re not strategically supporting your body through nutrition and recovery.

The Solution: Eating a nourishing, colorful, whole-foods diet rich in antioxidants to help your body quench oxidative stress and inflammation. Limit high-glycemic and ultra-processed foods, which are linked to heightened inflammation and fertility issues. (Source, Source) Use comprehensive nutritional testing to assess levels of antioxidant nutrients needed for oxidative stress regulation and egg health, such as alpha-lipoic acid and glutathione. (Source, Source)

Gut Health Problems

Emerging research reveals a fascinating connection between gut health and female fertility—and unfortunately, many female outdoor athletes struggle with gastrointestinal issues. At the most fundamental level, gut health determines how effectively you extract and absorb the nutrients essential for optimal fertility.

But the gut-fertility connection goes deeper. Research indicates that the gut microbiome serves as a vital link between environmental factors—such as diet and stress—and reproductive health, specifically influencing the ovarian reserve and oocyte quality. For endurance athletes, who often balance high-performance fueling with reproductive goals, the sources highlight that diet is the most direct and modifiable factor shaping microbial composition; specifically, plant food-rich dietary patterns increase the production of short-chain fatty acids (SCFAs) that support hormonal and immune functions. (Source)

If you struggle with gastrointestinal symptoms like gas, bloating, constipation, or acid reflux, or extraintestinal (outside the intestine) symptoms that link back to the gut, like fatigue, skin issues, and mental health struggles, it is crucial to get to the root of your gut imbalances and address them before trying to conceive.

A Note About Hormonal Contraceptives and Fertility in Athletes

This is a complex topic that deserves acknowledgment: hormonal contraceptives (like the pill) may not only have adverse effects on athletic performance in female athletes but, even after a woman comes off of them, may be indirectly linked to fertility struggles. For example, hormonal contraceptives are linked to depleted levels of multiple micronutrients necessary for fertility.

If you were originally prescribed hormonal contraceptives for “period problems,” they have likely been masking underlying hormonal and inflammatory imbalances for years that will still need to be addressed to achieve optimal fertility.

For more information about hormonal contraceptives and athletic performance, I recommend you check out the work of Dr. Stacy Sims. For more information about how hormonal contraceptives impact fertility, I recommend looking into the extensive work of Lisa Hendrickson-Jack.

The Bottom Line on Fertility Nutrition for Female Outdoor Athletes

Your athletic lifestyle and fertility can coexist, especially when you nourish your body well and prioritize rest, recovery, stress management, and gut health. If you are struggling with fertility issues, then it is reasonable to expect it to take 3-6 months to optimize your health before trying to conceive. Just like training for a big race, the road to optimal fertility isn’t traveled overnight.

Based on everything I’ve discussed in this article, here are practical next steps you can take to optimize your fertility while maintaining your active lifestyle:

• Assess your current energy intake (ideally with a nutrition professional, but you can also start on your own) to ensure you’re eating enough. As long as you don’t have an eating disorder or disordered eating behaviors, using a food tracking app that provides quantitative feedback, such as Cronometer, is a great place to start.
• Next, get key nutritional testing done.
• If you’ve identified any macronutrient imbalances (too low-carb, not enough healthy fats), then work on correcting your macros.
• Evaluate your training volume and recovery.
• Get to know your menstrual cycle intimately. I love TempDrop for this purpose!
• Work with a nutrition provider to personalize your approach. There’s a lot to consider health-wise when you’re trying to conceive, especially if you’re an athlete. I would love to help!

Fertility nutrition for outdoor athletes isn’t one-size-fits-all—and this blog scratches the surface of what’s truly possible. The strategies you’ll discover here reveal the core principles: energy availability as your foundation, macronutrient balance, and the micronutrient gaps many female athletes miss.

A truly personalized approach with a nutrition professional goes deeper—comprehensive assessment of your current dietary intake and needs, functional testing, a customized nutrition plan, strategic supplement recommendations, and ongoing support to troubleshoot the challenges that arise. You’ve trained strategically for countless races, summits, and adventures; optimizing your fertility deserves that same level of personalized attention. 

Ready to move from understanding the problem to building your unique solution? Schedule your 20-minute discovery call to discuss your situation and explore how we can work together to fuel both your peak performance and your dreams of becoming a mother!

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary; what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

We navigated icy trails winding through the forest with our little one tucked snugly in the ski trailer. We had to frequently check in on him to adjust blankets, apply baby sunscreen, breastfeed, and gauge his comfort level. What would have been a relatively straightforward ski outing pre-baby became an intricate dance of logistics and timing, all while being physically active!

Our ski outing perfectly exemplified this crucial thing: Parenthood – especially if you are an active parent with an active family – is truly an endurance event! It requires great physical and mental stamina, and there’s no finish line or post-race recovery period.

Whether you’re a breastfeeding mom literally fueling another human with your own body (raising my hand here!), a stay-at-home primary caregiver managing your household and caring for children day and night, or a busy full-time working dad, parenthood places extraordinary demands on your physical and cognitive capacity. These demands are nutritionally significant, yet so often overlooked or minimized.

In my nutrition practice, many of my clients are parents navigating these exact challenges. They have busy personal and professional lives, yet they also have ambitious athletic goals—they want to PR their next trail half marathon, train for the Leadville Trail 100 MTB, or ski 14ers this winter. They come to me because they’re struggling to balance it all and are feeling depleted and unable to function as their best selves.

Here’s what I tell them: Optimizing your nutrition and caring for your health as a parent isn’t a luxury—it’s a necessity.

You can’t pour from an empty cup. You can’t be the primary food source for a baby, chase toddlers, excel at work, and train for that ultra if you’re running on coffee and survival snacks. Proper nutrition isn’t about being perfect or having it all together—it’s about giving your body what it needs to sustain the incredible output parenthood demands of you.

Let’s talk about four foundational nutrition strategies that can help you not just survive, but truly thrive during this demanding season of life.

“Optimizing your nutrition and caring for your health as a parent isn’t a luxury—it’s a necessity.“

Four Foundational Nutrition Strategies for Active Parents

1. Start Your Day with a Protein-Rich Breakfast

I know mornings are chaotic as a parent. I wake up around 5 am most mornings so I can get in a workout and shower before my infant son wakes up around 6:30 am. I then need to nurse him, change his diaper, make and feed him breakfast, and clean up the kitchen before our caretaker comes over. Once she’s here, I head to my in-home office for a full day of work. It’s a lot, and I don’t even have to commute!

The rush and time crunch are real. I understand the temptation to grab a granola bar and call it breakfast – or to skip breakfast entirely. However, this is a significant nutritional mistake that can follow you through the rest of the day.

How you start your day nutritionally sets the trajectory for your blood sugar control, energy level, focus, mood, and motivation throughout the rest of the day. Instead of skipping breakfast, try eating a breakfast that provides 25-30 grams of protein.

You can prepare your breakfast in advance (such as egg muffins or a breakfast hash) or make a quick breakfast the morning of, such as a smoothie. Include protein, a whole-food carbohydrate source (such as sweet potato hash, fruit, or sourdough toast), and healthy fats to keep yourself satiated and provide steady, sustained energy. This will help stabilize your blood sugar throughout the day. Stable blood sugar, in turn, enables you to stay sharp and patient (if you’re a parent, you know how important patience is!) throughout the day, AND provides the amino acids your body needs for muscle recovery and exercise adaptation.

2. Include Protein at Each Meal

Starting your day with protein sets a positive trajectory, and continuing that pattern throughout the day maintains it. Include adequate protein at each meal – breakfast, lunch, and dinner – and also a small amount in your snacks. This is an underappreciated but highly effective strategy for keeping your blood sugar and energy steady throughout the day for parenting, work, and training.

Side note – for breastfeeding mothers, protein needs are even higher than for the average active adult. You’re literally building another human’s tissues with nutrients from your own body. Skimping on protein can leave you feeling depleted, weak, and struggling to maintain your own muscle mass and recovery capacity.

Aim for at least a palm-sized portion of protein at each main meal. Ideal protein options at main meals include eggs, meat, poultry, seafood, dairy products (if you tolerate dairy), legumes (like chickpeas and lentils), and organic tofu and tempeh.

Great protein options at snacks include hard-boiled eggs, cottage cheese, Greek yogurt, nuts, seeds, and nut or seed butters.

One of the biggest challenges I hear from parent-athletes is that they simply don’t have time to prepare elaborate meals. I totally get it, and the solution isn’t perfection—it’s having strategies that work within your constraints. In my nutrition practice, I help clients develop realistic, actionable plans to nourish their bodies.

3. Optimize Your Micronutrient Intakes

While macronutrients (protein, carbohydrates, and fats) often get the most attention in the sports nutrition world, micronutrients—vitamins and minerals—are the unsung heroes of energy production, cognitive function, mood regulation, training performance, and recovery. And here’s the reality: many active parents are falling short on key micronutrients.

Micronutrients are involved in virtually every physiological process in your body. For example, B vitamins and magnesium are essential for converting the food you eat into usable energy. Vitamin D and iron support your immune system, which is constantly challenged when you have small children and a heavy training load. They’re necessary for bone health, which is especially important for breastfeeding athletes. They play vital roles in muscle contraction, oxygen transport, and the countless enzymatic reactions that keep you functioning.

When you’re deficient in key micronutrients, you might experience:

• Persistent fatigue that doesn’t improve with rest
• Difficulty recovering from workouts
• Increased susceptibility to illness
• Brain fog and difficulty concentrating
• Mood disturbances, including increased anxiety or low mood
• Poor sleep quality
• Decreased athletic performance

Working with a qualified nutrition professional can help you identify your specific needs based on your diet, training load, life stage, and any symptoms you’re experiencing. Lab testing can reveal deficiencies that might be holding you back.

Because micronutrient optimization is such a crucial and detailed topic, I’ve created a comprehensive free eBook that dives deep into the specific micronutrients that matter most for active parents, food sources, and how to know if you might be falling short.

The bottom line: micronutrients have a big impact on how you feel and perform. Don’t overlook them!

4. Limit Your Intake of Ultra-Processed Foods

Let me be clear – I do not think it is realistic to cut ultra-processed foods out of our diets altogether. As a parent myself, I understand that sometimes the choice is between a less-than-ideal meal or snack and no meal at all. However, relying heavily on ultra-processed foods can significantly affect your energy, recovery, inflammation levels, and overall health. All of these factors directly affect your capacity to show up as the parent and athlete you want to be.

Ultra-processed foods are comprised of substances extracted from other foods, such as starches, oils, added sugars, and emulsifiers. They often bear little resemblance to the whole foods they originated from. Examples of ultra-processed foods include breakfast cereal, potato chips, candy, sugary drinks, and (yes) even vegan meat alternatives like “Beyond Meat”. These foods are often high in calories, low in nutrients, and can lead to weight gain if consumed in excess.

Ultra-processed foods send your blood sugar on a roller coaster, are associated with increased inflammation, and may have adverse effects on your gut health, where all of your food digestion and nutrition absorption takes place. Reducing your intake of ultra-processed foods can, therefore, make a big difference in your energy and inflammation level, and your ability to extract nourishment from your food.

What does limiting ultra-processed foods look like practically?

• Choose whole grains over refined grains when possible: brown rice instead of white, whole-grain bread instead of white bread, steel-cut oats instead of instant oats.
• Prioritize whole fruits over fruit juice or fruit snacks. The fiber in whole fruit slows sugar absorption and provides satiety.
• Cook at home more often than eating out or relying on packaged meals. Even simple home-cooked meals—a piece of grilled protein, roasted vegetables, and a baked potato—provide far more nutrition and far fewer inflammatory ingredients than most restaurant or packaged equivalents.
• Read ingredient lists. If a product has a long list of ingredients you don’t recognize or can’t pronounce, it’s likely ultra-processed. That doesn’t mean you can never eat it, but it shouldn’t be a staple of your diet.
• Keep minimally processed convenience foods on hand for busy times: pre-washed salad greens, rotisserie chicken, frozen vegetables, canned beans, eggs, Greek yogurt, nuts, and fresh fruit. These items require minimal preparation but provide real nutrition.

Again, I want to emphasize: this isn’t about never eating processed foods. It’s about the overall pattern of your diet. If 90% of what you eat is minimally processed, nutrient-dense food, there’s absolutely room for some treats, convenience items, and less-than-perfect choices. The goal is to build your diet on nourishing foods that support health, performance, and resilience.

Self-Care Isn’t a Luxury as a Parent – It’s a Necessity

When you prioritize your health and nutrition, you’re not being selfish—you’re ensuring you can show up fully for your family, your career, and your adventures. You deserve to feel energized, mentally sharp, and physically strong. Not just someday down the road when the kids are all grown up—right now, in the thick of parenthood.

Taking care of YOU is essential to taking care of them.

I see this transformation regularly in my practice. Parents come to me feeling depleted, struggling to balance everything, wondering if they need to give up their athletic goals or just accept feeling tired all the time. Then we implement these foundational nutrition strategies—nothing extreme, nothing unsustainable, just consistent, solid nutrition practices—and everything shifts.

They have energy for morning workouts and evening playtime. They’re more patient and present with their kids. They’re performing better in their training and recovering more effectively. They’re sleeping better. They’re getting sick less often. They’re hitting PRs while also being the parents they want to be.

This is why I love working with active and outdoorsy parents in my nutrition practice. You’re a unique population with unique demands, and you deserve support that understands and honors both your athletic ambitions and your commitment to your family!

Parenthood is indeed your longest endurance event. But unlike a race, you don’t just want to survive to the finish line—you want to thrive throughout the entire journey. Proper nutrition is what makes that possible.

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

These substances—whether they come from the environment, the products you use, or are made inside your body—can quietly pile up and take a toll on your energy, athletic performance, and recovery. In this blog, we’ll discuss six sources of toxin exposures that athletes face and why supporting your body’s detoxification systems can aid your athletic performance and long-term health.

What is Detoxification?

The term “detoxification” may sound gimmicky, likely because many people associate it with questionable practices, such as juice cleanses and shady supplements. However, the reality is that “detoxification” is simply the process by which your body uses a coordinated set of biochemical pathways and organs to process and rid itself of toxins. Your detox system links together your brain, liver, kidneys, gastrointestinal system, lymphatic system, and skin to create an elegant system for handling toxins.

“Toxins” (another term that’s often misconstrued) are substances that can be natural or man-made, acquired from outside the body or produced in it, that harm human health. In our modern world, we are exposed to a mind-boggling number of toxins – far more than ever before in human history. (Source, Source)

As athletes, we often consider what we put into our bodies in terms of food and hydration – chances are that you do if you’re reading this blog! However, few athletes consider what goes into their bodies in terms of toxins, let alone how their bodies handle those toxins. Yet, the reality is that your ongoing, cumulative exposure to toxins may be hurting your physiology and, in turn, negatively affecting your athletic performance, recovery, and long-term health.

Why Does Detoxification Matter for Athletes?

Most athletes focus on training harder or eating cleaner to perform better, but few realize how much their body’s ability to detoxify plays into the equation. Your detox organs, including your liver and kidneys, don’t just clear out what your body doesn’t need—they also help keep your metabolism, recovery, and energy systems running smoothly. (Source, Source, Source)

When those systems become bogged down, fatigue, inflammation, and sluggish recovery can creep in, regardless of how dialed-in your training is.

Supporting detoxification isn’t about trendy cleanses—it’s about helping your body function at its peak so you can train harder, recover faster, and feel your best.

Six Surprising Sources of Toxin Exposures for Outdoor Athletes and Their Health Effects

Here are six of the most common and, to many athletes, surprising sources of toxins that we encounter in daily life.

Microplastics

Microplastics are tiny, ubiquitous pieces of plastic that range in size from 1 nanometer (nm) to 5 millimeters (mm). They are intentionally manufactured to be used in the creation of larger plastic products or result from plastic degradation in response to wear and tear, heat, washing, and other environmental stressors. (Source)

Microplastic exposure is linked to:

• Damage to the lungs (a pretty concerning effect for athletes demanding a lot from their respiratory systems!) (Source)
• Gut inflammation and microbiome disruption (Source)
• Hormone imbalances (Source)
• Cognitive dysfunction (Source)

Athletes are exposed to microplastics through:

• Microbeads in face scrubs and toothpaste (Source, Source)
• Microfibers shed from polyester clothing (like most of your athletic clothes!) (Source)
• Disposable coffee cup liners (Source, Source)
• Plastic water bottles (yes, your Nalgene water bottle is mostly likely shedding microplastics into your water) (Source)
• Nylon tea bags (Source, Source)

The more plastic products we use in our active lives – plastic water bottles, synthetic fiber clothing, running shoes, hiking boots, yoga mats, etc. – the most likely we are to have a significant body burden of microplastics.

Ultra-processed Foods and Beverages

Ultra-processed foods are comprised of substances extracted from other foods, such as starches, oils, added sugars, and emulsifiers. They often bear little resemblance to the whole foods they originated from. Examples of ultra-processed foods that athletes commonly reach for include breakfast cereal, potato chips, candy, and energy drinks. These foods are often high in calories and low in nutrients. However, beyond their caloric content, ultra-processed foods and beverages can also be a significant source of environmental toxin exposure.

Eating ultra-processed foods and beverages is linked to a higher intake of “forever chemicals” and microplastics, likely because these toxins migrate into the food as it is being processed. (Source, Source) Athletes often eat a larger volume of food than the average person, which may expose them to even greater amounts of foodborne toxic contaminants.

We already discussed some of the health problems associated with microplastics above. “Forever chemicals” like per- and polyfluoroalkyl substances (PFAS) are used in products with non-stick and water-repellant properties, including a lot of outdoor gear. (Source) PFAS are linked to altered immune function, thyroid problems, and weight gain. (Source) These are physiological effects that could significantly compromise performance and recovery by increasing chronic inflammation (a barrier to efficient post-exercise recovery), possibly increasing your risk of respiratory infections (Source), and impairing your ability to reach your body composition goals.

Pesticides and Herbicides

Pesticides and herbicides are chemicals used to deter a variety of pests, from weeds to insects. They are heavily used in agriculture and thus end up in our food.

One of the most important effects of pesticides and herbicides for athletes is that they’re linked to mitochondrial damage. (Source) Mitochondria are the cellular powerhouses that generate the energy you need to fuel your daily life and athletic endeavors; without healthy mitochondria, achieving optimal health and athletic performance may be challenging.

Eating plenty of fruits and vegetables is vital as an athlete for regulating inflammation, optimizing micronutrient intake, and supporting gut health. However, many fruits and vegetables in the United States are significantly contaminated with pesticides and herbicides. You can remove some pesticide and herbicide residues by washing produce before eating it, but this will not remove all residues. This is why I recommend that my clients try to buy organic produce whenever possible and refer to the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce to determine which types of conventionally grown produce have the highest pesticide and herbicide residues, so they can prioritize which ones to buy organic and which to buy conventionally.

Water Contaminants

Water is essential for every process in your body—from regulating temperature to breaking down food for energy. But if you’re drinking straight from the tap, you might be taking in more than just H₂O. Studies show that tap water often contains chlorine disinfection byproducts, “forever chemicals” (PFAS), and even traces of pharmaceutical drugs—all of which can add to your body’s toxic load. (Source, Source, Source) And if you rely on well water, that’s not automatically safer—it can carry its own mix of pollutants. Choosing clean, filtered water is a straightforward way to protect both your health and your performance.

Air Pollution

When you train near busy roads, you’re not just pushing your limits—you’re also breathing in fine particles called PM2.5, released from exhaust and stirred up by passing traffic. These tiny pollutants can penetrate deep into your lungs, where they may reduce oxygen delivery, strain your cardiovascular system, and may impair your performance and recovery. (Source, Source) Over time, that added stress can erode endurance and performance, even in the most fit athletes.

Reactive Oxygen Species from Exercise

Reactive oxygen species (ROS) are reactive molecules that your body generates as byproducts of metabolism, including metabolism during exercise. Those who train heavily can end up producing a significant amount of ROS, which contributes to the body’s total load of toxins that need to be processed and eliminated. (Source, Source)

This is not a comprehensive list of all toxins to which outdoor athletes are exposed, but it is a good starting point for addressing toxin exposures and making lifestyle changes to reduce them.

How to Start Supporting Detoxification as an Outdoor Athlete

Starting to support your body’s natural detox pathways doesn’t have to be complicated—small, intentional changes can make a real difference in how you feel and perform. Here are a few simple places to start:

• Prioritize whole, nutrient-dense foods. Your body relies on high-quality protein, fiber, phytonutrients, and essential vitamins and minerals to process and eliminate toxins. Limiting ultra-processed and takeout foods also helps reduce exposure to hidden environmental contaminants. (Source)
• Swap to non-toxic products. Choose safer cleaning and personal care products to lower your daily toxic load. The Environmental Working Group’s Skin Deep and Guide to Healthy Cleaning databases are great tools to help you make cleaner choices.
• Nurture your gut health. A balanced gut microbiome supports healthy detoxification and overall resilience—another reason to focus on whole foods and fiber. (Source)
• Opt for natural fiber athletic clothes whenever possible. Synthetic performance wear sheds microplastics that can accumulate in your body and the environment. Choose cotton, merino wool, or bamboo when possible.
• Get personalized guidance. Your genetics and lifestyle influence how efficiently your body detoxifies. (Source) Working with a functional sports nutritionist trained in nutrigenomics can help you identify whether additional detox support is needed—and design a plan that’s tailored to your unique physiology and athletic goals.

With the proper support, detoxification becomes less about restriction and more about unlocking your body’s full potential for health, energy, and performance.For comprehensive nutrition care to support your athletic performance and whole-body health, including detoxification, my Trailblazer Nutrition™ program can get you there! If you are ready to begin, I’d love to work with you!

Farmers’ markets offer access to fresh, nutritious, and (often) organically-grown produce (even if not certified organic), meat, poultry, eggs, and other whole foods that you can use to fuel your health and athletic performance. In this blog, I’ll highlight several farmers’ markets in the Denver area where you can pick up nutrient-dense foods to fuel your life and your adventures!

Boulder Farmer’s Market

Perhaps the most famous farmers’ market in the Denver area is the Boulder Farmers’ Market. Boulder has long been known for being a health-centric and active city, and its farmers’ market is the perfect place to pick up fresh, whole foods to fuel your athletic adventures!

When I lived in Broomfield, Colorado, during my first few years in Colorado, I often visited the Boulder Farmer’s Market. It is my favorite farmer’s market in the Front Range; the only downside is that they don’t allow pets, so I couldn’t bring my dog. 🙃

Some of my favorite produce purchases at the Boulder Farmer’s Market came from Aspen Moon Farm, a beautiful farm north of Boulder in Longmont. They have USDA Certified Organic vegetables, herbs, and even starter plants. I also love picking up mushrooms from Hazel Dell Mushrooms. I recommend trying their Lion’s Mane mushrooms – they are delicious pan-fried in a bit of butter!

Athlete-Friendly Functional Food at the Farmer’s Market: Beets

Pictured above, you’ll see the beautiful beets I got in my Aspen Moon Farm’s CSA order! Beets are a vegetable that should absolutely be in your diet as an outdoor athlete. They contain phytonutrients, including nitrates, that can improve anaerobic performance (such as sprints). Beetroot consumption is also associated with increased muscular strength and endurance performance and lower post-exercise muscle soreness in mountain climbers! (Source, Source)

Here’s my favorite way to prepare beets (it’s super simple):

1. Preheat your oven to 425 degrees Fahrenheit.
2. Place the beets in a glass or oven-safe enamel baking dish in a single layer with ¼ inch water (the water will create steam to help cook the beets).
3. Place a layer of unbleached parchment paper over the beets and then a layer of foil over that.
4. Roast the beets for an hour or until they are tender when you pierce them with a fork.

Golden Farmer’s Market

The Golden Farmer’s Market is another highly rated farmers’ market in the Front Range of Colorado. They are open on Saturdays from 8 am to 1 pm, May 31st through October 4th, with vendors selling everything from peaches to kombucha to mushrooms.

Athlete-Friendly Functional Food at the Farmer’s Market: Kombucha

Fermented foods are powerhouses of probiotic bacteria and beneficial probiotic metabolites that can support our health and wellness as outdoor athletes. Kombucha – which you can find from multiple vendors at the Golden Farmer’s Market – is associated with reduced oxidative stress and inflammation, two factors that (in excess) can hinder athletic performance and recovery. (Source, Source)

Kombucha also contains probiotics, live microorganisms that can provide health benefits when consumed. Kombucha probiotics are associated with increases in beneficial gut bacteria (Source, [in vitro] Source)

As I’ve written about before, a healthy gut is vital for your long-term health and athletic performance. Kombucha (and other fermented foods) can be powerful allies in supporting your gut health!

South Pearl Street Farmer’s Market

The South Pearl Street Farmer’s Market is a popular farmer’s market in Denver proper. They have a ton of vendors! One of my favorite vendors is Il Porcellino Salumi, an artisan meat producer with all sorts of charcuterie.

Athlete-Friendly Functional Food at the Farmer’s Market: Dark Leafy Greens

Dark leafy greens like kale, collards, and mustard greens are a great source of magnesium, a mineral that is vital for outdoor athletes. Magnesium is required for hundreds of biochemical reactions inside the body, including cellular energy production, maintenance of bone density, muscle contraction and relaxation, blood pressure regulation, hormone balance, and mental health.

You can eat dark leafy greens in a salad, saute them gently and serve with protein and a starch for dinner, or add them to smoothies (spinach tends to work well in smoothies, in my experience).

Farmers’ markets are a wonderful place to acquire whole, fresh foods to fuel your body and your outdoor adventures. If you live in the Denver area, the Boulder, Golden, and South Pearl Street Farmer’s Markets are the top ones to visit, in my experience.

Have you visited any Denver-area farmers’ markets? I’d love to hear about your experiences in the comments!

In my late teens, as I was entering college, I became very sick. I was finally diagnosed with Lyme disease at age 21, after having been very ill for four years with a diverse array of symptoms, including severe fatigue, gastrointestinal issues, anxiety, depression, insomnia, multiple chemical sensitivities, and food sensitivities. 

Once I was diagnosed, the actual recovery journey began. I spent the next eight years trying numerous therapies for Lyme disease, ranging from antibiotics and IVs to herbal protocols. I eventually found that an integrative approach, including functional medicine and functional nutrition, helped me the most. My experience ignited my passion for nutrition and led me to become a clinical nutritionist. I spent my early career working in two medical practices providing nutrition care to individuals with Lyme disease and co-infections, which led me to become a nutrition specialist in this area. I even wrote a book on nutrition for Lyme disease!

My journey with Lyme disease profoundly changed my relationship with my health, my athletic performance, and the outdoors. Since Lyme disease is common in the outdoor athlete community, I felt it would be helpful and, hopefully, inspiring for me to share about my personal Lyme journey.

In this blog, I’ll share about my Lyme disease journey as a functional nutritionist and outdoor athlete, practical guidance for active individuals with Lyme disease, and nutritional tools that can help with recovery. 

Please note that I am an affiliate for some of the products I’ve linked to in this post. If you click the link here and make a purchase, I may earn a commission at no extra cost to you. In addition, as an Amazon Associate, I earn from qualifying purchases.

What is Lyme Disease?

Lyme disease is an infectious disease caused by several bacteria from the Borrelia genus, including Borrelia burgdorferi and B. mayonii in the U.S. and B. garinii and B. afzelii in Europe. (Source) The bacteria that cause Lyme disease are transmitted to humans through the bite of an infected tick or other insect. The black-legged deer tick (Ixodes scapularis) is the primary tick vector for Lyme disease on the east coast and in the midwestern U.S. The Western Black-Legged Deer Tick (Ixodes pacificus) is a vector of Lyme disease on the West Coast. (Source)

Lyme disease was first identified in 1975 when a group of people in the town of Old Lyme, Connecticut, came down with a mysterious illness. The adults and children, who suffered from arthritic symptoms and rashes, were initially believed to be suffering from a viral infection transmitted by mosquitoes. The disease came to be known as “Lyme disease.” In 1981, a medical entomologist named Dr. Willy Burgdorfer discovered that a spirochete (a spiral-shaped bacterium) was responsible for the illness, which he named Borrelia burgdorferi.

Despite the recency with which Lyme disease was discovered, anthropological research indicates Lyme disease has been with humans for a long time; in 1991, a 5,300-year-old ice mummy named “Otzi” found in a frozen alpine glacier was found to harbor Borrelia inside his body. (Source) 

My Life Before Lyme

I likely contracted Lyme disease sometime in my childhood or adolescence, since I spent so much time outdoors growing up in a Lyme-endemic area. From middle school onward, I developed a passion for distance running and was a member of the track and cross-country teams in both middle school and high school. I also loved traveling to National Parks with my family, where we did lots of hiking. Living an active lifestyle came naturally, but also exposed me to many environments with ticks.

Before the start of my Lyme disease journey, I had an interest in nutrition but hadn’t considered making it my career. I originally wanted to become a physical therapist and was on a pre-physical therapy track during my first year of college. As for nutrition, I had experimented with vegetarianism and veganism. Unfortunately, these dietary experiments didn’t work well for me; in fact, I think the nutrient deficiencies I experienced on vegetarian and vegan diets may have contributed to gut and immune dysfunction, making me more susceptible to illness when I was exposed to Lyme disease. 

The Long, Winding Road of Lyme Disease

My Lyme disease symptoms hit full-force in the second half of my freshman year of college. I began to experience insomnia, waking five or more times a night. I was anxious and severely depressed, and had strange rashes on my skin. My digestion was a mess and I had relentless stomach pain. Eventually, I became so ill that I had to withdraw from college one week into my sophomore year. 

Thus began the long, winding road of health professionals, confusion, and illness. For the next four years (yes, it took four years to get a Lyme disease diagnosis, even though I lived in a Lyme-endemic area!) I saw a litany of healthcare providers – conventional mental healthcare providers, a gastroenterologist, and naturopathic doctors. Finally, in 2014, I landed in the office of Lyme-literate medical doctor (LLMD), who ran many tests and diagnosed me with Lyme disease and co-infections. At this point, I not only had my original symptoms (anxiety, depression, gut issues, rashes, and insomnia) but also chronic fatigue, numerous food sensitivities, amenorrhea (lack of a menstrual period), low blood pressure and fainting, and severe brain fog. 

Once I was diagnosed, it took four more years before I finally felt like myself again. Ultimately, the therapies that helped me the most were a comprehensive herbal protocol that I followed for two years, a whole-food anti-inflammatory diet, multiple gut-healing protocols, detoxification support, getting out of a moldy environment I’d been living in, regular exercise, and getting plenty of restorative sleep. 

As I was recovering from Lyme disease, the illness took a significant emotional toll. When I was too tired to walk up a flight of stairs and could barely think straight, I felt like I had lost my identity as an active, outdoorsy, intelligent, and high-achieving person. This was something I had to gain back slowly during my recovery. My move to Colorado and participation in rock climbing, trail running, and hiking were instrumental in supporting my recovery. These outdoor activities helped me regain my strength, joy, and confidence in my body and mind. 

Today, I’m happy to say that I’m healthier than I’ve ever been before in my life. I can mountaineer, run marathons, rock climb, backpack, and hike. I also just had my first baby, and have maintained good health! 

My Lyme journey was truly an education in health and wellness. I’m passionate about applying what I’ve learned from my personal health journey, combined with my education and professional experience, to support my active, outdoorsy clients with Lyme disease.

What Lyme Disease Taught Me About the Body and Performance

My journey with Lyme disease taught me invaluable lessons about the body, health, and athletic performance. These insights continue to shape how I work with my clients—active outdoor enthusiasts, such as trail runners, climbers, mountaineers, and cyclists, some of whom may be facing Lyme disease or other chronic health challenges. Here’s a high-level overview of what I’ve learned:

1. A Healthy Immune System Is Foundational to Well-Being

Treating Lyme disease isn’t just about targeting pathogens—it’s also about restoring and supporting the immune system, which is our body’s natural defense mechanism. When I became sick with Lyme, my immune system was already compromised. Years of following diets that didn’t work for my biology (including vegetarian and vegan diets), underlying gut dysfunction (remember: about 70% of the immune system lives in the gut), and chronic stress had all taken their toll.

When I began addressing these immune-depleting factors—by shifting to a nutrient-dense, omnivorous diet, implementing gut-healing protocols, and reducing chronic stress—my body became much more responsive to Lyme treatment.

This experience is not unique. Many of my outdoor athlete clients unknowingly face similar issues. Training, nutrient-poor diets, and unmanaged stress all compound to create a perfect storm for immune dysfunction. This can lead to frequent infections or even autoimmune conditions.

One tool that may support immune recovery from Lyme is monolaurin, a fatty acid naturally found in coconut products and human breast milk. Monolaurin has well-documented antimicrobial properties, including antibacterial effects against Borrelia burgdorferi, the bacteria responsible for Lyme disease. It also helps upregulate beneficial gut bacteria, supporting overall immune resilience. (Source, Source, Source)

Tip: Start with monolaurin slowly, as it can disrupt biofilm —a sticky matrix created by bacteria to protect themselves against antimicrobial agents, such as antibiotics. Biofilm disruption can trigger a temporary increase in inflammation or “die-off” symptoms. The typical max dose is 3,000 mg three times per day, but it is best to start at a lower dose and increase gradually. My preferred source of monolaurin is Lauricidin. 

Note: Its detergent-like properties can occasionally cause mild GI upset—such as bloating or stool changes. If that happens, reduce the dosage and increase more slowly.

Supporting the immune system isn’t just a recovery strategy for people with Lyme disease or other immune challenges —it’s a long-term investment in your athletic longevity and performance.

2. Mitochondria Matter (A Lot)

Mitochondria are the powerhouses of your cells, responsible for generating ATP—the energy currency that fuels both your daily functions and athletic performance. Mitochondrial dysfunction is associated with Lyme disease and may contribute to symptoms like fatigue, brain fog, and reduced exercise capacity. (Source, Source) 

During my own recovery, I focused on optimizing mitochondrial health by:

• Prioritizing restorative sleep
• Maintaining gentle but consistent movement
• Eating a nutrient-rich, phytonutrient-dense diet

One supplement that played a key role for me was Coenzyme Q10 (CoQ10). This antioxidant helps mitochondria produce ATP more efficiently and may improve exercise tolerance—something crucial for anyone returning to sport after illness.

In one randomized controlled trial, participants with chronic fatigue syndrome (which shares many traits with chronic Lyme disease) experienced improvements in fatigue and heart rate regulation when taking CoQ10 with NAD, another mitochondrial-supportive nutrient. (Source) The reduction in max heart rate indicated a more balanced stress response during exercise.

Tip: CoQ10 is best absorbed with food. Dosage typically ranges from 90 to 200 mg/day.

For outdoor athletes, supporting mitochondrial function is essential not just for energy, but also for immune regulation and inflammation control.

3. Gut Health Is Essential for Recovery and Performance

Your gut plays a central role in both immune function and nutrient absorption. Digestive issues like bloating, gas, loose stools, and constipation are common—and often overlooked in individuals with Lyme disease and outdoor enthusiasts alike. In fact, Lyme disease can significantly impact the gastrointestinal system AND affect your athletic performance and recovery by influencing inflammation and nutrient absorption. (Source, Source)

In my practice, I routinely work on restoring gut health as a foundation for both recovery and sustainable performance.

One key intervention that supports gut health is the use of probiotics. Probiotics are live microorganisms that improve the balance of the gut microbiota. Here’s how to choose a high-quality product:

• Look for a probiotic that contains Lactobacillus acidophilus and Lactobacillus gasseri. Both of these probiotic strains have been found to inhibit Candida overgrowth. In my experience, Candida overgrowth is common among individuals with Lyme disease who have taken antibiotics and among outdoor enthusiasts who consume a diet high in processed foods and refined carbohydrates. 
• Try Saccharomyces boulardii in addition to a probiotic that contains Lactobacillus strains. S. boulardii is a beneficial yeast that inhibits Candida overgrowth.  
• Look for a probiotic that provides at least 10 billion CFU (colony-forming units) of probiotics.

Bringing It All Together

If you’re an outdoor enthusiast with Lyme disease (or another chronic illness), caring for your immune system, mitochondria, and gut health isn’t optional—it’s essential. These systems are deeply interconnected and foundational to healing and performance.

In my nutrition practice, I take an integrative, evidence-informed approach to help outdoor athletes like you rebuild from chronic infections and get back to doing what you love—with more resilience and clarity than ever before.

Lyme Disease and Outdoor Athletes: What You Should Know

As an outdoor athlete, it is essential to be aware of Lyme disease and take steps to mitigate your risk. As a Lyme survivor and educator, here are my recommendations:

Educate yourself about the risk of Lyme disease and other tickborne infections in your area, where you recreate, and when you travel. It is a mistake to believe that Lyme disease can only be contracted on the East Coast of the United States. The truth is that ticks that transmit Borrelia are present across the United States, thereby expanding the geographic range of people vulnerable to Lyme disease. (Source) However, the majority of Lyme disease cases are concentrated in the Northeast, Mid-Atlantic, and upper Midwest regions.

Do a tick check every time you come in from the outdoors if you live in an area where Lyme disease and other tickborne infections are possible. Take your clothes off as soon as you get in the house and throw them in the dryer – the heat can help kill ticks. (Source)

Be aware of the signs of Lyme disease. The tricky thing here is that tick bites are usually painless, and many people do not remember being bitten. (Source) Second, 20-30 percent of individuals with Lyme disease don’t experience the expected bullseye-shaped EM rash, and atypical presentations of the rash (presentations that don’t resemble a bullseye) may be missed, especially in individuals with darker skin. (Source) Therefore, you also need to watch out for symptoms like fever, chills, headache, stiff neck, fatigue, aching joint pain, sore throat, and swelling of the lymph nodes.

Protect yourself in the outdoors. I use Repel DEET-free lemon eucalyptus insect repellent to protect myself from ticks and mosquitoes. When walking or running on trails, try to stay in the center of the trail (if possible) and avoid moving through deep grass. If the trail includes deep grasses, consider wearing pants and long sleeves instead of shorts and short sleeves – this may be more feasible if you are hiking or backpacking than running. 

If you are bitten by a tick, don’t delay seeking medical attention. If you are bitten by a tick that may be carrying Lyme disease, the conventional CDC and IDSA-endorsed treatment recommendation for acute Lyme disease (within the first 72 hours of a tick bite) is a single 200-mg oral dose of doxycycline. For individuals with the bull’s-eye rash, the CDC and IDSA recommend a 10-day course of doxycycline or a 14-day course of amoxicillin or cefuroxime, rather than more prolonged treatment. Sometimes, azithromycin may be used for 5–10 days, with a 7-day course preferred in the U.S. 

If you contract Lyme disease, take an integrative approach to recovery. While antibiotics are the frontline treatment for Lyme disease, as a Lyme survivor and functional nutritionist who has worked with hundreds of clients with Lyme disease, I recommend going above and beyond antibiotics to support your recovery. Optimizing your nutrition to support healthy immune function, mitochondrial function, and gut health will get you better results than relying on antibiotics alone, in my experience. 

Supporting Outdoor Enthusiasts with Lyme Disease

I help outdoor enthusiasts (including those with Lyme disease) confidently fuel their bodies for sustained energy, smooth digestion, and stress resilience, so that they can unlock peak performance and feel their best in daily life and during trail running, mountain biking, climbing, and beyond.

Unlike one-size-fits-all sports nutrition approaches, I use targeted functional nutrition strategies based on the latest research, lab testing, supplements, and lifestyle upgrades – to elevate whole-body health for daily life and epic outdoor adventures.

Lyme disease can be a harrowing experience – I’ve lived it. But I also know that recovery is possible when you take an integrative approach that includes functional nutrition care. Want help accelerating your Lyme recovery so you can get back to the outdoor sports you love? My Trailblazer Nutrition program is your next best step! Learn more about the program here. 

Are you an outdoor enthusiast who has recovered from Lyme disease? I’d love to hear more about your experience! Please share what has worked for you in recovery in the comments. 

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.