Protein 101 | Brooke Czarnecki's School

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Nutrition for Runners Course

Module 1: The Basics of Nutrition

Introduction (1:23)
Carbohydrates 101 (2:40)
Protein 101 (2:43)
Fats 101 (2:26)
Determining Adequacy (3:26)
Setting Yourself up for Success - Mindset Matters (7:15)
To Do/Wrap Up (2:39)

Module 2: Balanced Nutrition for Runners

Where Cravings Come From (3:11)
Restrict & Binge Cycle
How to End the Binge Restrict Cycle (6:34)
Cravings from Under-Eating (2:09)
How to Make Sure You're Eating Enough (4:12)
How to Kick Cravings with Balanced Nutrition (6:56)
Your To-Do (1:42)

Module 3: How to Eat Like a Runner

Metabolism 101 (7:30)
How to Support Our Metabolism While Running (11:15)
Identifying Signs of Under Fueling (8:01)
(Handouts) Easy, Moderate, and Hard Day Plates

Module 4: Pre, During and Post Workout Fuel

Pre-Workout Fuel (6:45)
During Workout Fuel (18:34)
Post-Workout Fuel (4:55)
(Handouts) Pre- and Post-Workout Snack Ideas

Module 5: Race Week & Race Day

Carbohydrate Loading and Race Day Nutrition (28:06)
(Handout) Carb Loading Guide

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