Mon 18 Sep 2023•Dana Eshelman MS• RDN• CSSD• METS

Altitude Training + Nutrition

Boulderthon's altitude is over 5,000 feet above sea level! If you're coming from out of town, it's important to take care of your body and make some adjustments to be race-ready!

What Happens to Your Body When You Adapt to Training at Altitude?

There are physiological adaptations that happen at altitude that are beneficial for endurance, high intensity team sports, and anaerobic sports. Benefits of acclimatization include:

• Increased oxygen capacity of blood by way of increased production of red blood cells. RBCs carry oxygen; meaning, the more RBCs you have, the more oxygen your muscles receive while doing work.

• Increased oxygen utilization in muscles meaning increased VO2 max (or increased aerobic capacity).

• Increased formation of new blood vessels

• Increased pH regulation (aka increased lactate threshold) = increased exercise tolerance

• Decreased heart rate 

• Increased red blood cell (RBC) volume 10-14 days after leaving altitude. 

• Elevated metabolic rate by 2.5 to 3 times that at sea level

Keep in mind it can take 2-3 weeks training at altitude to fully acclimate, so unless you're planning on coming to Boulder weeks ahead of the event, you won't be able to benefit from these adaptations. However, there are several measures you can take before and during your trip to help you feel ready on race morning!

Prepare Ahead For Altitude

1. Well rested and healthy going into week(s) at altitude. Altitude can affect your body's ability to get into deep sleep, thus can affect recovery.

2. Aim for optimal iron status as an athlete before going to elevation. Iron (hemoglobin) carries oxygen within red blood cells in the blood. With lower oxygen at altitude, increases red blood cell production and downregulates hepcidin (regulator of iron metabolism).

3. Understand total calorie needs and carb intake for altitude. You may need 10 to 20% additional total calories from your baseline when going to altitude. 

4. Manage training load by decreasing intensity the first 72 hours at altitude. It can take 3-5 days for your body to begin producing more erythropoietin (hormone signaling the production of red blood cells). Remember, red blood cells carry oxygen, so with lower red blood cell volume, you will feel more tired and have a more difficult time exerting yourself. Keep in mind it can take 2-3 weeks training at altitude to fully acclimate. 

 

Tips for traveling to altitude:

1. Stay hydrated! Sip regularly. Do not wait until thirsty for the first 72 hours at altitude. You can monitor your hydration status by:

   • weighing yourself before and after workouts

   • checking the color of your urine -- aim for a lemonade color

   • bathroom frequency

2. Check iron status 6 weeks before going to altitude and correct deficiency as needed

   • Optimal ferritin 40-80 ng/ml

   • Increase iron rich foods - lean beef, oysters, tuna, lentils, beans, tofu, fortified cereal

3. Optimize immune health. 

   • Eating a rainbow of fruits and veggies! The various colors of produce provide your body with different antioxidants that help your body fight inflammation and infection. These guys are also great for your gut.

   • Include fiber-rich whole grains such as:

     • Brown or wild rice

     • Oats

     • Quinoa

     • Whole grain breads, pastas, tortillas, crackers and cereals

   • Choose probiotic rich foods including:

     • Plain greek yogurt and kefir

     • Cottage cheese

     • Fermented veggies (ie pickles, onions, sauerkraut, kimchi)

     • Miso soup

     • Fermented soy beans

   • Sleep 7-9 hours/night

4. Support increased metabolism with regular feedings with a performance plate (protein, fat, carb + color) every 2-4 hours. You may try monitoring your body weight if training at altitude longer than a week to ensure you are maintaining weight +/- 2 pounds if this is your goal. Some examples

   • Loaded oats: ½ to 1 c oatmeal + ¼ c almonds + 1 T maple syrup + ½ c greek yogurt 

   • Glow bowl: 4-5 oz shredded chicken + 1 medium sweet potato + ¼ c white beans + ½ c quinoa + ¼ c pesto + 1 c kale, mushroom, onion

   • Tofu scramble: 4 oz tofu + 1 c broccoli, onion, bell pepper + ½ c beans with side of ½ c oatmeal + fruit 

5. Optimize that sleep schedule of 7 to 9 hours per night

   • Foods to help with sleep include: tart cherry, whole grains, nuts, herbal tea, lean meat

   • Foods that negatively affect sleep/ foods to limit include caffeine, alcohol, fried foods 

We are so excited for you to challenge yourself at altitude and have a wonderful day at Boulderthon!

AUTHOR

Dana Eshelman MS, RDN, CSSD, METS

Dana is a Registered Dietitian Nutritionist (RDN) and has been in the nutrition world, professionally, for 5 years.Nutrition has a special place in her heart and has impacted her on a personal level as a female athlete. From a young age, she committed to understanding the power of nutrition on health, longevity, and performance.Dana received her Bachelors of Science in Nutrition and Dietetics with minors in gerontology and sports nutrition from the University of Colorado Colorado Springs in 2015. She completed her national board exam to become a RD/RDN in 2016. During her time as a clinical dietitian, she went on to get her Masters of Science in Nutrition and Human Performance from Logan University in 2019.As of August 2022, she received her level 1 certification as metabolic efficiency training specialist (METS I). Metabolic efficiency is a process of improving the body's ability to utilize energy stores more efficiently through nutrition and exercise.In December 2022, She passed her board certified specialist in sports dietetics (CSSD). This expanded her knowledge in working with athletes, so she can provide up to date, evidence - based practice to her athletes!In her free time, Dana loves spending time with her boyfriend and biggest life supporter, Corey, and their dog, Nala. She is a runner at heart and recently took up triathlon, which she has developed a deep passion for. She also enjoys resistance/ weight training, cooking, hiking, and being on the water in any form (kayak, paddle board, boat, swimming).Her philosophy in nutrition goes far beyond the food you put into your body. Together, she want to understand how food affects you, how it makes you feel, and what it does for you. Nutrition is all about supporting the complex systems that make up your body and listening to what your body needs so you can take on all that you ask your body to achieve.Fueled is fast, friends!

Ryan Hurley

This blog post was written by Ryan Hurley and originally posted on lagoonsleep.com. Lagoon is the Official Pillow of Boulderthon. Get started with the two-minute sleep quiz, and use code BOULDER at checkout for 15% off your first order.

As athletes, we know that a good night's sleep is essential for our performance. It allows our body to rest and recover, so we can wake up feeling refreshed and energized. However, many of us overlook one crucial aspect of our sleep hygiene: ergonomics. In this blog post, we will explore what ergonomics is and why it matters for our sleep and daily performance.

What is Ergonomics?

Ergonomics is the study of how our environment interacts with our body. It focuses on creating a comfortable and efficient environment (bed, workspace, bike, etc.) that minimizes the risk of injury and maximizes productivity. It applies to every aspect of our lives.

In the context of sleep, ergonomics refers to the design and arrangement of your sleep environment to promote optimal alignment of your body, reduce pressure points, and minimize discomfort. This can include the position of your mattress, pillow, and bedding, as well as the arrangement of your bedroom furniture and lighting.

The goal is to create a sleep environment that supports our body's natural alignment. This means ensuring that our mattress, pillows, and sleep position work together to maintain a neutral spine alignment.

The Benefits of Ergonomics on Your Sleep AND Performance

One key aspect of high-quality sleep is maintaining proper alignment of your body. When you sleep in an ergonomically optimized position, your body is in a natural, neutral alignment, which reduces pressure on your joints and muscles. This, in turn, promotes circulation and reduces inflammation, which can speed up recovery time and help you perform better during your workouts.

Specifically, here is how you may experience the benefits of proper alignment…

1. A comfortable and supportive sleep environment helps to reduce the risk of developing musculoskeletal pain and injuries (i.e. think of those nagging neck or back aches that bother you throughout the day)
2. By promoting a neutral spine alignment, ergonomics can improve the quality of our sleep. When our body is aligned correctly, we experience fewer interruptions during the night, allowing us to enter deeper stages of sleep. 
3. A neutral spine alignment can improve our breathing, circulation, and digestion. By optimizing these bodily functions, we can wake up feeling refreshed and energized, ready to tackle the day's challenges.

So ultimately, if you’re properly aligned, you’re more likely to get better sleep quality, and thus more likely to have better athletic performance the next day and over the long term.  

Ergonomics for Different Sleep Positions

The optimal sleep position for ergonomics can vary depending on your individual needs and preferences, as well as any underlying medical conditions. However, there are a few general guidelines to keep in mind for different sleep positions:

Side Sleeping

Sleeping on your side is a popular sleep position, but it can also put pressure on your shoulders and hips. To optimize your sleep position for side sleeping, use a pillow that supports your neck and keeps your spine in a neutral position. Place a pillow between your knees to reduce pressure on your hips.

Dr. Nitun Verma, a sleep medicine specialist, says: "Side sleeping can help reduce snoring and improve breathing for people with sleep apnea. It also allows for good blood flow and is generally considered the healthiest sleep position."

Our top recommended pillows for side sleepers are the Otter and the Fox.

Back Sleeping

Sleeping on your back can be a good option for maintaining spinal alignment, but it can also worsen snoring and sleep apnea. To optimize your sleep position for back sleeping, use a pillow that supports your neck and keeps your head in a neutral position. Place a pillow under your knees to reduce pressure on your lower back.

Dr. W. Christopher Winter, a sleep specialist, says: "Sleeping on your back is generally the best position for your spine and neck, but it can exacerbate snoring and sleep apnea. If you're prone to those conditions, it's best to sleep on your side instead."

Our top recommendations for back sleepers:

The Lemur (soft)  or Puffin (softer) if you’re looking for a softer option.

The Fox (less firm) or Otter (slightly firmer) if you’re looking for a more supportive option.

Stomach Sleeping

Sleeping on your stomach can put strain on your neck and back, as well as make it difficult to breathe. To optimize your sleep position for stomach sleeping, use a pillow that supports your neck and keeps your head in a neutral position. Place a pillow under your pelvis to reduce pressure on your lower back.

Endurance athlete, Alex Hutchinson, says: "I used to be a stomach sleeper, but I realized that it was putting unnecessary strain on my neck and shoulders. Since switching to side sleeping with a body pillow, I've noticed that I wake up feeling more rested and recovered."

However, if you can only get comfortable on your stomach - stick with it! Just make sure you Do manage your alignment properly.

Our top recommendations for stomach sleepers are the Chinchilla (softest, and for smaller builds) and the Puffin (soft, and for medium or larger builds)  

Takeaway

Everyone wants to make sure our game plan, and our body, is aligned.  It all starts with making sure that we’re properly aligned while we sleep.  That’s ergonomics.  So if you want to sleep better, so that you can perform better, it’s a term you don’t want to forget!

AUTHOR

Ryan Hurley

Wed 23 Aug 2023•Erica Faulhaber• MA• NCC• LPC

Mental & Emotional Health: For Training & Race Day

Training for a race can be a mentally and emotionally challenging experience. The dedication, discipline, and focus required can lead to feelings of stress, anxiety, and self-doubt. However, staying mentally and emotionally strong during training is essential for achieving your goals along with reaching your full potential on race day. Here are some tips to help you stay mentally and emotionally strong during training and in the lead up to race day.

1. First, remember why you run. What is your motivation and intention for running? Is there a personal value that helps you connect with your why for running? For example, you might value freedom or adventure or challenge. Is running something you enjoy and that helps you connect to your body?

2. Second, express gratitude for your body’s ability to run and all the senses that are engaged while running. As you run, can you engage your 5 Senses:

• SEE  
  • Nature’s beauty all around you
• FEEL
  • Your feet connecting with the ground and the breeze on your skin
• HEAR 
  • The calmness around you, the gentle breeze moving through the trees
• SMELL
  • The summer air changing into fall along with the foliage around you
• TASTE
  • The cool water on your lips as you hydrate, the food that fuels your run

 

3. Third, it is important to set realistic goals and to break them down into smaller, achievable milestones. This will help you to stay focused on your progress and to feel a sense of accomplishment along the way. Celebrating small victories can help to boost your confidence and motivate you to keep going.

 

4. Fourth, it is important to take care of your mental health throughout the training process. This means prioritizing rest, recovery, and self-care. Make sure to get enough sleep, nourishing yourself (adequate fueling for the activity level), and engage in activities that bring you joy. This will help to reduce stress and anxiety, and keep you in a positive mindset.

 

5. Last, it is important to surround yourself with a supportive community. This can include friends, family, coaches, or fellow athletes. Having people who believe in you and support your goals can help to keep you motivated and mentally strong. It is also important to remember that setbacks are a natural part of the training process. Don't be too hard on yourself and remember to stay positive and focused on your goals.

 

 Staying mentally strong during training and in the lead up to race day is essential for achieving your goals and reaching your full potential. By setting realistic goals, prioritizing self-care, and surrounding yourself with a supportive community, you can overcome the mental and emotional challenges of training in order to come out stronger on race day.

 

New Directions Colorado

Erica Faulhaber, MA, NCC, LPC

Certified EMDR Therapist & EMDR Consultant In Training

email:  hello@newdirectionscolorado.com

website:  http://www.newdirectionscolorado.com

671 Mitchell Way, Suite 212

Erie, CO 80516

C: 720-306-1631

Fax:  720-547-6955

AUTHOR

Erica Faulhaber, MA, NCC, LPC

Erica Faulhaber, MA, NCC, LPC Certified EMDR Therapist & EMDR Consultant In Training. She is a therapist in Erie, Colorado who helps women, teens and tweens struggling with trying to be perfect all the time. New Directions Colorado, is a therapy practice that specializes in eating disorders/disordered eating, trauma and Eye Movement Desensitization and Reprocessing (EMDR).

Mon 14 Aug 2023•

Emma Bates's Running & Nutrition Tips

Did you miss our Fueling Event with UCAN featuring pro-marathoner Emma Bates and Sports Dietitian Bob Seebohar?

Check out Emma's Running & Fueling Tips below + order your FREE Edge Sample Pack here and use code BOULDER23 for 20% off the entire UCAN website!

Emma Bates’ Running Tips

• You’re only as strong as your core. Emma makes core strengthening a priority all-year and focuses on exercises for her abdominals and back.
• Strong hips = strong running form. Emma trains her hips post runs with band exercises. Having a hip band exercise routine helps her prevent injuries. When hips are weak, stress is placed on the knees causing other muscles to overcompensate which can result in muscle strains. 
• Find a support system! Having a community of people who support you, your goals, and your training is so important to hold you accountable and motivating.

 

Emma Bates’ Race Day Nutrition Plan

Pre-Race Breakfast: 

• 1 slice toast with peanut butter and jelly
• Coffee

During the Race:  

• Emma takes one UCAN Edge every 5K as she races; total of 7-8 gels during race (Pineapple and Strawberry Banana flavors are her favorite)

 

Emma’s Pro-tip: Balance is the goal. Sometimes before a race, Emma will have a glass of wine to make sure she’s relaxed. It’s equally as important to treat yourself when you’re training hard and eating nutritiously. She told us that “it’s a special routine before a race, a nice little treat!”

 

Emma’s Morning Race Rehearsal Routine

• Wakes up 3 hours before race start time
• Eats her pre race breakfast
• Puts on her clothing that she laid out the night before
• Light stretches and lunge matrix for activation 
• In the car on the way to her run location, she visualizes how she wants her workout to go 
• Pumps herself up by listening to music 
• Starts the run (uses this time to be present during each mile) 
• Takes the first half of the run to get a rhythm going and pushes the second half of the run to really simulate the race.

Ready to try UCAN yourself? Order your FREE Edge Sample Pack here and use code BOULDER23 for 20% off the entire UCAN website!

Thu 27 Jul 2023•Dana Eshelman MS• RDN• CSSD• METS

Training Nutrition & Hydration 101

Whether you are a new runner or a seasoned runner hitting your next PR, developing a nutrition plan that supports and nourishes your body is key to maximizing performance potential and longevity. For many athletes, there is a concern around:

• Undesirable gastric distress that can happen mid-run

• Sports nutrition products versus whole food

• Hydration and electrolytes

• Body composition

 

Let me start by saying, the human body is complex. You need fuel (carbs, protein and fats) to support your basic physiological functions as a living being. As a runner, your energy needs are higher than the average population, so it is crucial that you support the miles you are taking on with foods that provide your body with the nutrients and in the appropriate quantities it needs to train and live fiercely. 

 

A Little About Fueling

Nutrition is important not only the night before and the day of big training days and racing. What you do outside of those training days leading up to big training days and racing matters as well. 

 

Carbs

Carbohydrates are the main source of fuel for those miles. Runners, and endurance athletes at large, benefit from consuming carbohydrates before and after training and racing to fuel your working muscles and replace the carbohydrates stored in your muscles and liver, known as glycogen.

 

Choosing complex carbohydrate foods over refined carbs will provide you with the most nutrition benefit in your daily nutrition. These include whole grains, fruit, vegetables, and beans, to name a few. Current carbohydrate recommendations for athletes:

• Light intensity exercise (30 min/day): 3-5 g/kg/day

• Moderate intensity exercise (1 hour/day): 5-7 g/kg/day

• Endurance exercise (1-3 hrs/day): 6- 10 g/kg/day

• Extreme endurance exercise (>4 hrs/day): 7-12 g/kg/day

 

Protein

Protein is important for building and restoring tissue. As an athlete, you should be consuming anywhere from 1.2- 2.0 g/kg body weight of protein. Lean protein sources should be your primary source. These include poultry, lean beef, fish, cheese, greek yogurt, cottage cheese, tofu, beans, edamame, lentils, 2% or less milk, or soy milk. Protein is best consumed consistently (0.25 to 0.4 g/kg) throughout the day to aid in muscle recovery, satiety and blood sugar balance.

 

Protein recommendations:

• General public/ active people: 0.8-1.0 g/kg body weight/day

• Non-endurance, exercise 45-60 minutes/day, or elderly: 1.0-1.2 g/kg body weight/day

• Endurance and strength, exercise more than 60 minutes/day: 1.2-1.7 g/kg body weight/day

• No benefit in consuming >2.0 g/kg body weight

 

Fat

Fat is essential for absorbing fat soluble vitamins (vitamin A, D, E and K), fighting inflammation, and providing cushion to your vital organs. Aim for 20 to 35% of your total calorie intake from fats. Great sources of healthy fats include nuts/seeds, nut/seed butters, avocados, avocado oil, olive oil, and fatty fish.

 

Your day to day nutrition plan is an opportunity to support your body, recover from training sessions and daily life, and reap benefits through muscle training adaptation. 

 

Pre-Run Nutrition + Hydration

If you are not currently fueling before your sessions, I want you to re-evaluate your strategy here. Would you race on an empty stomach? I sure hope not! 

 

The goal of pre-training nutrition is to provide your body with the energy it needs to do work. The primary fuel source here is carbohydrate. You may add some protein in for satiety and will want to limit both fat and fiber pre session. 

 

Hydration is another key component in supporting your training. This allows your body to adequately transport nutrients to your working cells as well as process out toxins, lactic acid, etc that are produced during training. You may consider electrolytes pre-session for hot, humid conditions and/or if you are a salty sweater. Hydration guidelines:

• 30 minutes before: 10 ounces fluid pending thirst

• 1-2 hours before: 16- 20 ounces fluid

 

You can follow these guidelines for your pre-training snack:

• 30 minutes pre session: 0.5 gram carb/ kilogram body weight

• 1 hour pre session: 1 gram carb/ kilogram body weight

• 2 hour pre session: 2 gram carb/ kilogram body weight

• 3 hour pre session: 3 gram carb/ kilogram body weight

For example, if you are training in the morning you may have a banana + 1 T nut butter and a slice of toast (50 to 60 grams of carbs) in the 30 to 60 minutes before you head out the door. If you have a session at 5pm, intentionally have a snack around 3:00pm that is carb focused such as Triscuits with hummus and a side of apple slices (50-60 g carbs).

 

If you are someone with a sensitive stomach, I promise there is hope for you! You can train your gut to tolerate fuel for both longer and shorter runs; it is so worth it! The key is starting simple and small with 15 to 30 grams of carbs in the 30 to 60 minutes before a session. You may gradually increase your carb intake pre run over 2-3 weeks to hit your goal carbohydrate intake pre run. Be sure to also hydrate as dehydration is a big culprit of gastrointestinal distress.

During Run Nutrition + Hydration

Fueling during your training session depends on the duration, intensity and goals of your session. Sessions that are less than 90 minutes in duration do not require fueling if you are providing your body with adequate nutrition before and after (be sure to check these sections out)! 

• Endurance, intermittent, high intensity (1-2 hr): 30 to 60 g carbs/ hr 

• Endurance (>2 hrs): 60 to 90; some research supporting up to 120 g carbs/ hr

 

Research shows the increased rate of carbohydrate intake decreases time to exhaustion and internal training load (ie. muscle damage). As you increase the duration of your training and rate of carbohydrate ingested, you will want to consider varying your carbohydrate sources (ie. glucose, fructose, sucrose (sugar), maltodextrin, cluster dextrin). Research shows multiple sources of carbohydrate with additional fluid consumed allow for maximal absorption in the gut, which decreases incidence of gastrointestinal distress.

 

Hydration is just as important (if not more so) as the fueling strategy and an area you can personalize based on sweat rate and sodium sweat concentration. To calculate your sweat rate you simply need a standard scale. I recommend doing this over an hour long session, without consuming extra fluids (consider a mild temperature day), after you have use the restroom to eliminate extra math here:

• Sweat rate = (pre weight - post weight + fluids consumed during activity- urine volume/ exercise time in hours)

 

On average, an athlete’s sweat rate is 1.0 liters per hour. Environment (heat, humidity) has a role in sweat rate and can cause a higher sweat rate and, thus, increase electrolyte losses. Just a 2% body weight loss due to dehydration can increase your rate of perceived exertion and decrease performance.

 

Electrolytes (sodium, magnesium, potassium, calcium, and chloride) are another piece of the puzzle with sessions longer than 60 minutes. Replenishing electrolytes during these sessions is key for electrolyte balance.  You may test your sodium concentration with one of the many devices out there to give you an understanding of your sweat rate. You may already know if you are considered a “salty sweater” by noticing salt residue left on your skin or clothes after training, craving salty foods, and/or becoming lightheaded post training. For those salty sweaters, replacing electrolytes, specifically sodium, is increasingly important.

 

Consuming a low carbohydrate solution, 40 grams of carbs per liter, with 600 to 800 mg of sodium per liter will better hydrate you than plain water and will be an opportunity to get in some carbohydrate. The goal of adequate fueling and hydration during training and racing is to consume at least half of the calories you are burning per hour and maintain hydration losses to less than 3% of body weight.

 

Post Run Nutrition + Hydration

Many athletes struggle with poor appetite post training, especially when training in the heat. However, this does not mean to skimp on your nutrition or hydration. This means we need to get a little creative with how you will replenish muscle glycogen with carbs, rebuild muscles with protein, and rehydrate with electrolytes within the 30 to 45 minutes after you finish your training. The goal is consuming 0.25 to 0.4 g protein/ kg body weight, 1.0 to 1.2 g carb/ kilogram body weight, and 20 to 24 ounces of fluid per pound lost. Some great options that accomplish all the above and/or if you have a poor appetite post training:

• Protein smoothie 

• Recovery drink powders

• Good ol’ chocolate milk

 

If your training session falls before a meal, then consider replenishing with a complete meal with 20-24 ounces of fluid within the 30 to 45 minutes post session. Examples include:

• Breakfast hash - sweet potato hash, eggs, chickpeas, spinach, mushroom, tomato, pesto

• Burrito bowl - rice, pinto beans, shredded chicken or tofu scramble, fajita veggies, corn, guac

• Turkey wrap - whole grain tortilla, turkey slices, hummus, romaine lettuce, bell pepper strips, onion

 

Fueling for performance is not just for elite or seasoned athletes, it is for everyday athletes, active individuals. Use food as a way to fuel your passion! Take home points:

• Time your nutrition to fit your training by increasing carbohydrates before and after sessions and finding a balanced plate of protein, fat, carb and color the remainder of your day. 

• Plan your training sessions to fall before a main meal, so you are able to refuel according to your schedule

• Hydrate according to thirst

• Listen to your body and what it is asking you to fuel and refuel with

 

Your nutrition and hydration strategy is highly dependent on your preferences, the duration and intensity of training you are doing, the season of training you are in and what feels best for you. The BEST nutrition plan is the one that fits your lifestyle.

 

If you need help with your fueling or hydration strategy, connect with a sports dietitian to help develop a personalized plan for you!

 

** To get your weight in kilograms (kg), divide your weight in pounds by 2.2.

AUTHOR

Dana Eshelman MS, RDN, CSSD, METS

Dana is a Registered Dietitian Nutritionist (RDN) and has been in the nutrition world, professionally, for 5 years.Nutrition has a special place in her heart and has impacted her on a personal level as a female athlete. From a young age, she committed to understanding the power of nutrition on health, longevity, and performance.Dana received her Bachelors of Science in Nutrition and Dietetics with minors in gerontology and sports nutrition from the University of Colorado Colorado Springs in 2015. She completed her national board exam to become a RD/RDN in 2016. During her time as a clinical dietitian, she went on to get her Masters of Science in Nutrition and Human Performance from Logan University in 2019.As of August 2022, she received her level 1 certification as metabolic efficiency training specialist (METS I). Metabolic efficiency is a process of improving the body's ability to utilize energy stores more efficiently through nutrition and exercise.In December 2022, She passed her board certified specialist in sports dietetics (CSSD). This expanded her knowledge in working with athletes, so she can provide up to date, evidence - based practice to her athletes!In her free time, Dana loves spending time with her boyfriend and biggest life supporter, Corey, and their dog, Nala. She is a runner at heart and recently took up triathlon, which she has developed a deep passion for. She also enjoys resistance/ weight training, cooking, hiking, and being on the water in any form (kayak, paddle board, boat, swimming).Her philosophy in nutrition goes far beyond the food you put into your body. Together, she want to understand how food affects you, how it makes you feel, and what it does for you. Nutrition is all about supporting the complex systems that make up your body and listening to what your body needs so you can take on all that you ask your body to achieve.Fueled is fast, friends!