FLASH SALE: 43% off ALL digital resources through Sept 17th with code HAPPYBIRTHDAY - Shop now
10/1 at 3pm PT - "Race Ready: Performance Nutrition Essentials for Runners" - Enroll now
Digital Nutrition Resources
Don't need or want 1:1 or small group coaching? No problem. I offer a wide range of educational materials for active individuals seeking guidance on everyday and performance nutrition at an affordable price. Learn virtually at your own pace, with lifetime access to all materials.
Browse my free downloads, low-cost mini guides, sports nutrition course, and nutrition masterclasses below.
Free Digital Nutrition Downloads
Enjoy these info-packed nutrition resources on me! Note - you will need to create an account in my Teachable School in order to download these files (it's easy, I promise).
Travel Nutrition Tips & Checklist
​This 4-page guide gives you detailed nutrition advice to on how to stay well-nourished when you travel. These are tips that can apply to ANY time you're on the go, even if you're only out for a few hours.
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Get a checklist of shelf-stable and longer-lasting perishable foods that you can stock in your fridge, freezer, and pantry, plus ideas for how to put these foods together to make delicious and nutritious meals and snacks.
Food Journal Exercise
Bring more awareness to your everyday nutrition and performance nutrition patterns. This food journal document will instruct you on how to keep a descriptive journal, what to look for, and what questions to ask yourself.
This simple 3-5 day exercise can help identify gaps in your fueling and where you should focus your attention to fuel yourself fully and reach your exercise and health goals.
Fueling Mini Guide: Before Exercise
This four-page mini guide is full of useful tips, research-based guidelines, and visuals to help you individualize your fueling plan for all physical activity, and particularly for endurance exercise (i.e. anything longer than 60min).
Nutrition Tips for Young Athletes
Staying on top of your nutrition as a young athlete can be really tricky. You're juggling extracurriculars, school, friends, family, and more. Plus, with all the nutrition information and misinformation online, it's easy to feel confused and overwhelmed.​ Don't worry, I've got you!
This 3-page will give you my top nutrition tips to help you feel good during exercise, perform well in school, have fun with friends, support your body as it changes and grows, and protect your mental health.
Winter Fueling Guide
Whether you are training for an event or enjoying less-structured active time this winter, let's keep you well-fueled and hydrated as the temps drop! This 3-page guide is filled with practical recommendations, and also explains how cold and altitude change our nutrition and hydration needs.
Low-Cost Mini Guides
Purchase mini guides individually for the topics you need, or save over 25% when you buy them all!
Fueling Mini Guide: During Exercise
This three-page guide is packed with research-based guidelines and easy-to-understand visuals to help you individualize your fueling plan during endurance activities (i.e. anything longer than 60min). It doesn't matter how fast you are or if you're training for an event or not - you need to fuel yourself adequately! This download will help you get started.
Fueling Mini Guide: After Exercise
This four-page guide will teach you how to personalize and adjust your recovery nutrition plan in different training and racing situations. Learn common strategies to hit carb and protein goals after exercise, and get inspiration from different meal and snack ideas (lists and visuals).
Hydration Mini Guide + Worksheet
This six-page mini guide and worksheet will teach you how to dial in your hydration plan during all types of exercise, and particularly during endurance activities (i.e. anything longer than 60min). Learn how to test your sweat rate, determine electrolyte and fluid needs during exercise, popular salty foods and hydration products, and more!
Carb Loading Mini Guide
This three-page guide will teach you the what, why, when and how when it comes to carb loading. You'll get practical tips, research-based guidelines, advice for troubleshooting common issues, helpful lists and visuals, and a carb-loading worksheet. Let's get you loaded up for your next event!
Everyday Fueling Mini Guide + Worksheet
This six-page guide will teach you how to individualize your everyday nutrition for health and performance as an active, busy person.
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Learn nutrient guidelines and practical real-food applications, how much food is enough (using the Performance Plate method), and much more!
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The two-page worksheet will help you work through any food rules, beliefs, or fears that are holding you back from fueling to your fullest potential.
Discounted Mini Guide Bundle
This bundle includes all six mini guides listed above (Hydration, Before Exercise, During Exercise, After Exercise, Carb Loading, and Everyday Nutrition) plus two related worksheets.
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Save over 25% when purchasing all digital downloads together!
Self-Paced Sports Nutrition Course
Peak Performance for Endurance Athletes
This 7-part on-demand series will teach you how to create an individualized performance nutrition plan, while also improving your health and your relationship to food and body.
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Peak Performance is for runners, triathletes, cyclists, or anyone else regularly engaging in exercise >60 minutes. You do NOT need to be training for an event.
This course will teach you how to:
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Fuel yourself adequately everyday, as a human first and athlete second
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Calculate your hydration needs and formulate a personalized hydration plan for during and outside of exercise
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Fuel before, during, and after different types of training sessions and races
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Train the gut and troubleshoot other GI issues, both during and outside of exercise
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Navigate the confusing, largely unregulated world of supplementation, both for health and performance
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Carb load for your next event
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Create an individualized race day fueling plan for different sports and distances
Nutrition Masterclasses
I just started a masterclass series, which you can attend live or watch at a later date! These will be 30-60min talks on a variety of nutrition topics, with a short Q&A at the end, for just $30 each.
Race Ready: Performance Nutrition Essentials For Runners on 10/1/24 at 3pm PT
You signed up for a half marathon or marathon, and you're putting in the training. Are you bringing that same level of focus to your nutrition?
How you fuel yourself surrounding your runs doesn't just make or break your race - it impacts whether or not you will even reach the start line.
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In this masterclass, I'll teach you how to:
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Fuel and hydrate before, during and after training runs
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Carb load before your event
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Build your ideal meals for the night before and morning of your race
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Create an individualized race day fueling plan that gives you confidence
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You'll learn how to feel great during exercise and beyond. No more:
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Cutting your long run short because you only brought 1 gel and now your legs feel like bricks
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"Winging" your nutrition and having to stop four times to use the bathroom
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Energy crashes after every hard and long run so you can't function the rest of the day
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Headaches and nausea post-long run because your fluid and salt intake was way off
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Endless muscle fatigue because you don't prioritize eating for recovery after your runs
This will be a live presentation via Zoom on Oct 1st at 3pm PT. If you can't attend, don't worry - it will be recorded, and you can submit questions in advance if desired.