Welcome To The Nail Your Nutrition Course
We're Marita and Sarah, your sports dietitians and course instructors. We are both endurance athletes ourselves, having run several triathalons, Ironman 70.3, half marathons and marathons between us. We work with endurance athletes of all capabilities to optimize nutrition and improve performance.
Oh, and we're both moms too - we get how overwhelming balancing training, nutrition, work and parenting can be - that's why we've created one place for all of the resources you need!
Oh, and we're both moms too - we get how overwhelming balancing training, nutrition, work and parenting can be - that's why we've created one place for all of the resources you need!
- $297 or 2 monthly payments of $164
Complete Nail Your Nutrition Course (All 14 modules)
A bundle of all 15 modules together. Forever access.
What Is the Nail Your Nutrition Course?
The Nail Your Nutrition course is a premier self paced course, taught and led by two sports dietitians and endurance athletes, to help YOU fuel for your best endurance event yet.
The complete course offers 14 modules of sports nutrition information all in one place to help you PR, feel nutritionally adequate, confident and strong for your next race, whether it's a 5k, 10k, 13.1, 26.2, triathalon, Ironman or Ultra.
We crafted this course with your success in mind. Need help with your training and fueling but no plan to meet 1-1 with a dietitian? We created this course for YOU!
14 Modules, including:
The complete course offers 14 modules of sports nutrition information all in one place to help you PR, feel nutritionally adequate, confident and strong for your next race, whether it's a 5k, 10k, 13.1, 26.2, triathalon, Ironman or Ultra.
We crafted this course with your success in mind. Need help with your training and fueling but no plan to meet 1-1 with a dietitian? We created this course for YOU!
14 Modules, including:
- Macronutrient needs and distribution
- Creating a performance plate
- Hydration & electrolytes
- How to fuel before, during and after exercise to optimize performance and recovery
- Nutrition for the female athlete
- Nutrition for plant-based, vegan and vegetarian athletes
- Supplements
- Nutrition for injuries
- Nutrition for triathalons and ultra-marathons
- Intuitive eating for athletes
- Case studies to tie it all together
- A private facebook group
- Ongoing support
Do You Want to PR in Your Next Race but Don't Know How to Craft Your Nutrition Plan?
Do you feel overwhelmed with all of the nutrition information and products out there?
Are you confused about how many carbohydrates to have before, during and after your runs? What about protein?
Do you tend to undereat during the day and then feel fatigued and weak during your workouts?
Are you dealing with chronic injuries, due to your lack of a proper nutrition plan?
Are you hitting the wall and cramping because you can't get your hydration and electrolyte plan just right?
Then THIS is the course for you!
Are you hitting the wall and cramping because you can't get your hydration and electrolyte plan just right?
Then THIS is the course for you!
This Is Your Community If...
- You're spending time and money searching for everything to help "fix" your nutrition plan
- You skip meals and snacks during the day only to binge at night and have your workouts feel sluggish
- You're overwhelmed with all of the sports nutrition options out there and don't know what will work for you
- You feel tired during your workouts despite getting enough sleep
- You're putting the hours in for your workouts but not seeing any results physically
- You've missed PRing and BQ'ing because you've bonked or had severe GI issues
- You're looking to invest in a coach/dietitian/community for support and accountability
- You're ready to ditch the diets while training but don't know how to make sure you get all the nutrients you need
What's Included In The Course?
- Lifetime access to updated, scientific sports nutrition guidelines and practical tips for how to implement them
- Videos and downloadable handouts to appeal to those who learn visually, by listening, or a combination of both!
- 14 Modules of information, from macronutrient distribution, to hydration and electrolytes, to tips for vegetarians and vegan athletes, to nutrients of concerns for female athletes, relative energy deficiency, tips for pregnancy and postpartum and more!
- Case Studies to tie all the information together
- Access to a private Facebook community with monthly lives and presentations on timely nutrition topics
What Our Athletes Are Saying
"Sarah and Marita have done an excellent job of breaking down the science into digestible bits for athletes and non-athletes alike without prompting dieting or restriction. There's so much false information out there, and I appreciated having evidenced-based resources from professionals who know my sport all in one place. The section on female athletes is invaluable!"
Maureen, Course Participant
"I followed the hydration recommendations and they worked to a T. I felt GREAT for my whole long run. Is it really that easy?? I'm excited to keep practicing my electrolyte and hydration plan to see where it takes me. No matter what level you're at, this course information is valuable."
Kayla, Course Participant
"The course layout is super easy to navigate. I love that I can stop and start, and pick up where I left off. Having implemented Sarah and Marita's nutrition recommendations during the week and adjusting my diet closer to race day, I feel SO MUCH better when running!
Beginner and veteran athletes, alike, will benefit from this course because we need to constantly tweak our nutrition plan based on the environment, conditions and our current state."
Beginner and veteran athletes, alike, will benefit from this course because we need to constantly tweak our nutrition plan based on the environment, conditions and our current state."
Susan, Course Participant
Here's What You Get in the Course:
Module 1:
Welcome to the Nail Your Nutrition course!
Module 2:
Carbohydrates
- Carbohydrates: their role in exercise and recovery
- Carbohydrate daily recommendations
- How carbs impact performance
- Does low carb training work?
- Can Carbohydrate Oral Rinses Improve Performance?
- Carbohydrate Portions
- Healthy Grocery Shopping List PDF
Module 3:
GI Issues on the Run: How to Minimize Gut Issues for Good
- Why GI issues happen
- Common symptoms
- Four strategies with actionable takeaways
- Things to Avoid PDF
Module 4:
Protein + Fats
- The role protein and fats play in endurance exercise
- Protein post-exercise recommendations
- Daily protein and fat recommendations for athletes
- How to put recommendations into practice
- Should you go low carb/high fat?
- Protein for Performance Handout
- Building the Athletes Plate Handout
- Protein Supplementation PDF
- Omega-3 PDF
- 15 g of Protein Handout
Module 5:
Hydration
- Why hydration matters
- Daily fluid and exercise needs
- How to gauge water + sweat loss
- How carbs affect hydration
- Extreme environments + hydration
- How dehydration affects performance
- Tips to Stay Hydrated Handout
- Daily Fluid Losses PDF
- Tips for Encouraging Drinking Before, During, and After Exercise
- Sweat Rate Calculator
- Hydration Fact Sheet
Module 6:
Fueling Before, During, And After Endurance Events
- Step by Step Fueling Guide PDF
- Fueling on the Go PDF
- Performance Plate PDF
- Exactly how to implement fueling before, during, and after workouts
- When you need to fuel and when you can skip it
- Best fueling options
- Exactly what you need for fueling after for best recovery
- Fluids post-exercise
- Fueling when you have zero appetite
- Balancing Exercise Induced Inflammation PDF
Module 7:
Nutrition for the Female Athlete
- Why energy balance is so important for females
- Energy intake and expenditure
- Eating disorders and disordered eating in females
- What is RED-S and why it's so prevalent
- How to handle amenorrhea/RED-S
- Signs of Underfueling PDF
- Beyond the Female Athlete Triad RED-S PDF
Module 8:
Nutrition for Vegetarian and Vegan Athletes
- Nutrients of concern for vegan and vegetarian athletes
- Challenges endurance athletes may face when vegan or vegetarian
- Macronutrient breakdown for vegan and vegetarian athletes
- Modifications for fueling
- Nutrition for Vegetarian and Vegan Athletes PDF
- Plant Based Diets Handout
Module 9:
Supplements for Athletes
- What supplements to take for performance and what to skip
- Caffeine and the Athlete PDF
- Protein Supplementation PDF
- A Guide to Supplements PDF
- Navigating Sports Supplements PDF
Module 10:
Electrolytes
- Why electrolytes are crucial for performance
- Breakdown of 4 most important electrolytes for performance
- How much you need of each electrolyte for everyday and performance
- Strategies to include electrolytes
- Electrolyte Guides for Whole Foods Handout
- Electrolyte Guidelines for Sport Foods
Module 11:
Nutrition for Injuries
- What to include in your diet to prevent and speed recovery
- What happens when you get injured
- The #1 thing you should be doing to avoid injuries
- Macronutrients, micronutrients, and injuries
- Putting recommendations into practice
- Nutrition for the Injured Athlete Handout
- Optimal Bone Health in Athletes Handout
- Healthy Grocery Shopping PDF
- Sleep for Success PDF
- Nutrition Support for Injury Recovery and Return to Play PDF
Module 12:
Nutrition for Triathlons + Ultras
- Macronutrient changes and recommendations for triathlons and ultras
- Race week and day nutrition for triathlons and ultras
- Special nutrition considerations for ultras
- Carb Loading for Triathlons + Ultras PDF
- Race Day Nutrition for Triathletes Handout
Module 13:
Intuitive Eating for Athletes
- The principles of intuitive eating
- How the principles of intuitive eating overlap with sports nutrition principles
- Body image for athletes
- Hunger scale for athletes
- How to spot diet culture
- How to improve your relationship with food and fuel for your sport
- Types of Hunger Handout
- Hunger Scale for Athletes Handout
- Body Image for Athletes Handout
- Diet Culture in Sport PDF
Module 14:
Case Studies: Tying it All Together
- Nutrition plans, challenges, and training plans for 2 athletes with detailed plans for each one
- $9.99
Endurance Fueling Chart Comparison Guide
Compares 15 of the top sports food products in terms of carbs, calories, electrolytes, needs per hour, what to take it with, etc.
- $45
Fueling the Female Athlete
Learn what nutrients and foods can help meet specific female needs to optimize performance. Learn how to calculate your needs to avoid underfueling.
- $39
Nutrition for Vegan, Vegetarian and Plant Based Athletes
Following a plant-based or vegan diet? No problem! There are a few more nutrients to be diligent about including and we walk you through sample ideas and snacks here, as well as how to optimize these nutrients for absorption. Learn what the research says about performance and how much of certain nutrients you need.
- $59
Understanding Hydration and Electrolytes
Learn how to stay adequately hydrated during long distance events, and avoid deydration and overhydration. Learn about the best sports nutrition products for electrolytes and hydration needs.
- $39
Supplements for Athletes - Fact From Fiction
What supplements are worth taking and which are a waste of money? See what the evidence says and how we recommend you include these supplements in your routine
- $39
Intuitive Eating For Athletes
Learn how the principles of sports nutrition can merge with the 10 principles of intuitive eating. Understand how diet culture can affect athletes and learn how to combat it, understand your hunger and eat for performance.
FAQs
Do I have access to the course forever?
Yes! Once you enroll, you have forever access to the course, including future updates based on new research and sports nutrition evidence.
How long will it take to get through the course?
We suggest spending at least a few days on each module to really let it sink in, and then working to implement each module's topic in your workouts. While the course can be completed as quickly as you'd like, we recommend taking the time to "trial and error" the different strategies mentioned throughout to find out what works for you.
Am I able to talk with other course members?
Yes! We have a private FB group for you to ask questions, converse with other course members, and support each other. Who knows - you may even be at the same race as a fellow course member in the future! :)
If I can't pay it all at once, do you offer a payment plan?
Yes! We offer the option for two monthly payments if that works better for you.
Invest in Your Nutrition to Improve Your Training.
With continuous access to new and updated sports nutrition guidelines and access to your own private sports dietitians, this course will help answer all of your fueling questions and reach your performance goals.
Join the Tribe
Join our weekly newsletter for more training tips, giveaways and nutrition recommendations. Plus, get a free list of the best post workout foods for athletes once you sign up!