Stuff We Dig: Extra Virgin Coconut Oil


We love Extra Virgin Coconut Oil as a general dietary health supplement, in moderation of course! From our friends at Hammer Nutrition:

Health benefits from 1-3 tablespoons per day of extra-virgin-unadulterated Coconut Oil are remarkable. This is due are to a high content of medium-chain saturated fatty acids such as capric acid, caprylic acid, and lauric acid.

Use Only: Unrefined, Organic Extra Virgin Coconut Oil

Some of the benefits of coconut oil are starting to hit the mainstream and include:

  • Supports your immune systems
  • Supports your metabolism
  • Supports proper function of your thyroid gland
  • Provides an immediate energy source
  • Strong antibacterial and antifungal properties
  • Anti-inflammatory properties


Stuff We Dig: Vega Sport Recovery Accelerator


Vega Sport makes a wide spectrum of performance products with a focus on plant based, vegan, gluten free and all natural products. It’s a little pricey but a great option if you’re looking for the cleanest fueling and recovery products on the market for endurance athletes.

We love their Vega One recovery powder and drinks because it includes 15g vegan gluten, 50% vit and min, 6g fiber, Omega-3 fats, antioxidants, probiotics and greens. Even though it cost more than most products you are used to it’s a much healthier version of a post-workout protein drink. Plus the taste is great despite the added greens!

Make sure to check out all the Stuff We Dig on our Pinterest page.

Alicia On Meal Timing

One of the big takeaways from Alicia’s “Nutrition for Runners” workshop was meal timing and the difference it can make in one’s training and general well being. Here’s Alicia’s quick recap after her talk with the group out at the Run SMART Retreat…

To receive nutrition consultation from Alicia check out Run SMART’s Nutrition for Runners service.

Nutrition For Runners Tweetathon

Last week we live-tweeted Alicia Shay’s Nutrition for Runners Q&A during Week 1 of our Run SMART Retreats. For those who couldn’t make it we’ve recapped some of our favorite tweets below. We learn something new every year from this talk and wanted to share some of the valuable information that Alicia shared with the group. Hope you can join us next year and to keep the conversation going weigh in on our Nutrition for Runners Urtak at the bottom of this post.

Quick note: these tweets were just a quick summary of Alicia’s answers in the context of a conversation she was having with our attendees.

AS: If you blindly take supplements you are putting expensive urine in the toilet. Work w/your doctor.

Science Behind Low Calorie Energy Drinks Like 5-hr Energy

Latest Ask a Coach question comes from reader Pat regarding the efficacy of low calorie “energy” drinks:

Question: I recently saw some people taking a low calorie energy drink/shot like 5-hour Energy before a half marathon. Is there any science behind those high B vitamin drinks? By definition a calorie is a unit of energy, so if those drinks have little to no calories, then they can’t have much energy, right? Are they tricking our bodies into feeling more energetic?

Alicia Shay’s #1 Summer Hydration Tip

I asked Alicia the other day whether she had a quick hydration tip that typically gets missed when discussing running during the summer. She said her number one hydration tip for warm weather is:

Start early and sip continually! Within 30 minutes after waking up, it is extremely important to drink at least 16 ounces of water.  This will help replenish the dehydration that naturally occurs while sleeping and also help ensure that you begin the day hydrated. 

Confusion About Which Fats Are Best

By Alicia Shay

The below guidelines should help you sort through the confusion about which fats are best for maximizing your training, performances and health.

Polyunsatured Fats:

1. Omega-3 Fats: BEST-eat at least 1-2 times per day

Nuts and Seeds: flax seeds, flax oil, flax meal, chia seeds, walnuts, soy nuts, hemp seeds

Low Glycemic Pre-Race Breakfast Tips

Question: What’s your prescribed low glycemic race day breakfast for events lasting less than an hour? I have to be careful about my blood sugar and what I eat.

Alicia Shay:  Racing in the morning soon after you wake up presents a challenge because your body is dehydrated and very low on readily available fuel resources. But there isn’t much time for you to correct this before start the race and you also don’t want to spike your blood sugar by eating something extremely high glycemic.

To combat this problem, ideally you want to drink at least 16-20 ounces of water (to aid digestion) and take in as many calories as soon as possible without spiking your blood sugar too much.