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Day: March 1, 2021

Keira Mansure On How She Learned to Use Her Struggle with RED-S to Change Her Life and Others

For the majority of my life, I convinced myself that my worth was dictated on the way that I looked and performed in sport. I’ve grown up in the age of social media where I could compare my bodies to other athletes. Even people who I love have influenced the ways in which I think […]

lafontaine.nutrition

figuring out how to fuel for your spring race does figuring out how to fuel for your spring race doesn’t need to be a solo endeavor. 

The runners who make the biggest breakthroughs in their fueling have support, structure, and accountability. as part of my group nutrition coaching, you’ll get all that and more. 

We will meet once a week and go over a different nutrition topic that you will be able to immediately incorporate into your training. The best part is, you’ll be surrounded by people who are training for a spring race just like you! 

Don’t leave your spring goal up to chance, this group is for you if you’re ready to finally dial-in your fueling!

#marathontraining #sportsnutrition
if the army and the navy ever look on heaven’s sc if the army and the navy 
ever look on heaven’s scenes, 
they will find the streets are guarded
 by united states marines!

happy birthday marines! 🎂 

and a moment for the return of the mc ball prom photo. it’s been a minute. 

#usmc
Well, it's hard to believe, but here we are. It's Well, it's hard to believe, but here we are. It's time to start thinking about preparing for your Spring marathon! 

Registration for the Spring 2026 Half or Full Nutrition Coaching group will open soon. These groups are a super fun way to learn the basics of fueling for performance in a supportive group environment.

Space is limited to maintain an intimate feel so you'll want to grab your spot early.

Comment WAITLIST to be added to the waitlist and be the first to know when registration open!

Click on the link in my bio for more information on the group.

#sportsnutrition #marathontraining
Did you know that non-elite marathoners are often Did you know that non-elite marathoners are often underestimating how much fuel they take in per hour ( PMID: 41054247). In my own practice I find many people come to me with a vague plan of how often to take gels but have no idea what that equates to in hourly intake. 

Knowing how much fuel you're taking in can go a long way in helping you run a successful race. While I'm the first to admit this post looks a little busy and maybe too math-y, I hope it helps! 

Knowledge is power! In many things, but also in running. Good luck!

#marathontraining #sportsnutrition
Protein is a hot topic lately! Luckily for us, a r Protein is a hot topic lately! Luckily for us, a review article was published recently giving updated intake recommendations for endurance athletes. Let’s take a look ➡️

#marathontraining #sportsnutrition #proteinintake
There's no way around it, it's hot. It's humid. Su There's no way around it, it's hot. It's humid. Summer running is in full swing. I had a couple client check in's yesterday and a big topic of conversation was - you guessed it - running in hot weather. 

Though running in the heat will always be harder than running in cool, perfect, fall weather, we can do some things to mitigate how much hot and humid runs suck. 

The first step is to figure out how much sweat you're losing on the run. Once you know that, you can figure out how much you need to replace to counteract the negative consequences of dehydration. 

There are some wearables available that you can use during runs but if you want a cheaper option, you can perform an at - home sweat test! It's fast, easy, and will give you a good estimate of how much fluid you're losing on the run each hour. The number might surprise you. 

Give it a try and come back in a few days to learn what to do with that number once you have it. 

#sportsnutrition #marathontraining #sportsnutritionist #sweattest
We talk a lot about sodium and fluid intake as the We talk a lot about sodium and fluid intake as the weather heats up (for good reason) but we also need to focus on carbs!

We burn through more glycogen when we run in hot weather so we need to focus on replacing those stores before we dig ourselves into a hole. 

Summer running is tough enough, let’s not make it harder by shortchanging our carbs!

#marathontraining #sportsnutrition #sportsnutritionist
Registration for the fall full or half marathon nu Registration for the fall full or half marathon nutrition coaching group is open! If you’re training for a fall race and know that your fueling and hydration game could use a level up, this group is for you! Check it out.

We will cover a different performance nutrition topic each week including timing fuel around the run, daily nutrition for optimized performance, peak week fueling and more. 

There will be a private Slack group for continued discussion and support and the live Google Meet sessions will also be recorded for later viewing if you can't make the session. 

These groups are always super fun and we see great results from participants! If you've been in a group before, drop a line about your experience below.

Enrollment is limited to maintain an intimate environment so snap your spot now! And if you were on the waitlist, check your email!

#sportsnutritionist #marathontraining #sportsnutrition
Look, summer running can be tough. But if you are Look, summer running can be tough. But if you are a heavy, salty sweater, you might be making it tougher than it needs to be if you're not taking in adequate fluid and sodium on the run.

I once had a client who needed to take in 900-1000mg of sodium per hour to survive training over the oppressive Georgia summers. I know, that's a LOT of sodium!

It might take some trial and error to figure out but once you do, I promise summer running can be fun!

#sportsnutrition #summerrunning #sportsnutritionist
It's summer all over again. I, for one, am here fo It's summer all over again. I, for one, am here for it but we need to really focus in on our sodium and fluid needs so summer running isn't a complete drag. 

Nailing your unique sodium needs will make a huge difference in how you feel and perform in warm weather. Check out some of my favorite sodium products on the final slide - do yours make the list? What are some of your faves?

Need more help? I'm taking a few more 1-on-1 clients and will start enrolling for my Fall marathon nutrition coaching group in a month or so. Head to my website (link in bio) for more information about coaching options and to add yourself to the group registration waitlist!

#summerrunning #marathontraining #sportsnutritionist
I’m not exactly injured, but I’m not, NOT injured. I’m not exactly injured, but I’m not, NOT injured. last Saturday, I rolled my ankle on a run on a rock that was covered with snow. It’s feeling better but not 100%. I still can’t walk or run normally and I can tell my form is off. I’m compensating for the ankle by recruiting other muscles. Not a good long term move. 

So, this is a timely post as I take some down time to bike instead of run!

#sportsnutrition
Have you heard the news? Carb loading can help you Have you heard the news? Carb loading can help you significantly improve your performance in your spring marathon. Seriously, don’t sleep on carb loading. 

Comment CARB and I’ll email you my free carb loading guide!

#marathon #marathontraining #bostonmarathon #nutrition #sportsnutrition
Did you get your start time for the #bostonmaratho Did you get your start time for the #bostonmarathon? Is it a lot later than you’re used to starting your runs? There’s a fuel plan for that. Don’t dig a hole before you even cross the line!

Check it out— 

#marathontraining #racefuel #sportsnutritionist
Your long run is done. You sit on the couch. You p Your long run is done. You sit on the couch. You plan to do nothing but lounge the rest of the day. Sounds nice, doesn’t it? NO!

Your run isn’t done until you refuel. You need to get in those carbs and that protein soon after your long run finishes to jumpstart recovery and also get you ready for your next run. I mean you’re probably not thinking about your next run right after a long run but trust me, it’ll feel better if you properly refuel!

#sportsnutrition #longrun #marathontraining #sportsnutritionist
Are you a runner whose goals look a little differe Are you a runner whose goals look a little different this spring? I got you! 

 Check out my body composition coaching options if you’re looking to make some changes!

#bodycomposition #sportsnutritionist
Protein is so important for runners but many of us Protein is so important for runners but many of us aren’t getting enough. If you’re struggling to reach your optimal amount, here are some tips to make it a little easier!

#marathontraining #sportsnutrition
from my family to yours, happy holidays! and keep from my family to yours, happy holidays!

and keep your eyes on your own plate. 

see you in 2025!
what a journey. #halfmarathon #marathontraining # what a journey.

#halfmarathon #marathontraining #nutritionist #sportsnutritionist
“my training cycle went great – about as good as c “my training cycle went great – about as good as can be expected when you have a 3 and a 5 year old and it’s cold/flu season. By the time race week came we thought it was possible that I’d run sub 90 but it would take a really, really good day. so with training behind me, I turned my focus to the last thing I could control: my nutrition.”

I wrote a blog post! I know, I’m just as surprised as you. Click on the link in my bio to read the full thing! 

and, if by the end of it you realize that you haven’t been optimizing your race nutrition, go ahead and sign up for my nutrition group that is currently enrolling for those of you with a spring race in mind. Let’s crush some goals!
#marathon #halfmarathon #sportsnutrition
1:29 ✅ What. A. Day. On Saturday I accomplished 1:29 ✅ What. A. Day. 

On Saturday I accomplished a running goal that I thought was impossible. i’ve always wanted to join the sub 90 club for a half marathon. I was so close back in 2018 when I ran 1:30:32. Since then, I’ve gotten 6 years older, I’ve had two kids, and I’ve developed symptoms of long covid including bronchospasms and exercise induced asthma.

For all of 2023 and some of 2024, before my lung issues were diagnosed, every single run was awful. every. single. one. I figured I was just old. My fastest days were behind me, I wasn’t gonna get any better at running and I certainly could kiss that sub 90 goodbye.

But when my primary care doctor referred me to an asthma specialist, all that changed. After working for months to find the right combination of medications to make my lungs work again, I finally felt a glimmer of hope. The sub 90 dream was alive, but barely.

But, I decided to believe and put the work in. and it paid off. i did it. i really freaking did it. 

i’m 38 years old. i have 2 young kids. i have exercise induced reactive airways/bronchospasms/asthma. If i can do it, so can you. 

So can you. #runstjude #stjudemarathon @getrunningcoaching
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