https://www.groundedrootz.com/news daily 0.75 2026-03-02 https://www.groundedrootz.com/news/low-iron monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1772491314406-MLPJKJ12R0ADUU2RRRDB/unsplash-image-trwf0KwFkcQ.jpg Blog - 5 Signs You Might Be Deficient In Iron - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/e365983b-d8cf-48d3-902c-7d3fead47d72/Grounded+Rootz+Logo+Main_Beet+.png Blog - 5 Signs You Might Be Deficient In Iron - Want a fueling plan that’s as personalized as your training plan? Inside my Endurance Essentials Program, I’ll show you exactly how to fuel for marathon training, prevent underfueling, and run your strongest race yet. Book a discovery call here. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1772492104250-B45QHK0VOJET7QWT09XN/unsplash-image-MsTOg6rhRVk.jpg Blog - 5 Signs You Might Be Deficient In Iron - Improve your hair, skin and nails Incorporate fatty fish, flax, or chia and routine hydration into your day. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1772492947192-F640KZZDODHQP9DS6FRP/unsplash-image-egT3xtDu9DQ.jpg Blog - 5 Signs You Might Be Deficient In Iron - If you’re not sure, get tested Request ferritin, CBC, and transferrin saturation (or iron studies) if you suspect deficiency. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/fe3a2654-20ec-4ec7-afcb-b6ba0cbe0bdb/All+Social+Media+Templates.jpg Blog - 5 Signs You Might Be Deficient In Iron - Just ask! I love helping clients develop meal plans that pack all the nutrients that they need into meal plans and recipe books! https://www.groundedrootz.com/news/2025wrap-up monthly 0.5 2025-12-12 https://www.groundedrootz.com/news/10-smart-food-swaps-for-runners-to-boost-recovery monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/9cde9281-d95f-44fb-952f-6bd0d165a097/Before+Swaps Blog - 10 Smart Food Swaps for Runners to Boost Recovery - Before Macros (approx): Carbs: 380g Protein: 65g Fat: 110g High sugar, low fiber, and low-quality protein = sluggish recovery and more inflammation. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/6372190e-f624-4f68-aa06-0deda13288ec/After+Swaps Blog - 10 Smart Food Swaps for Runners to Boost Recovery - After Macros (approx): Carbs: 340g Protein: 120g Fat: 80g Enough carbs to restore glycogen, higher-quality protein for muscle repair, and healthy fats + antioxidants to calm inflammation. https://www.groundedrootz.com/news/underfuelling monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450411581-VFZ0CN8T2F9FX9Q5U8LR/Screenshot+2025-09-09+133959.png Blog - 5 Signs You Might Be Underfueling as a Runner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/e365983b-d8cf-48d3-902c-7d3fead47d72/Grounded+Rootz+Logo+Main_Beet+.png Blog - 5 Signs You Might Be Underfueling as a Runner - Want a fueling plan that’s as personalized as your training plan? Inside my Endurance Essentials Program, I’ll show you exactly how to fuel for marathon training, prevent underfueling, and run your strongest race yet. Book a discovery call here. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/5afd07a4-9086-471f-8e26-a8f7aaa1abb6/unsplash-image-UhrHTmVBzzE.jpg Blog - 5 Signs You Might Be Underfueling as a Runner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/ba2f81b4-4d0e-4148-b331-57be7a972e10/tempImage7dUkEK.jpg Blog - 5 Signs You Might Be Underfueling as a Runner - Working out over 60 minutes? Don’t forget to take your nutrition with you. If you’re going to be out for more than 60 minutes, plan to take some form of simple carb to keep those energy stores up. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/fe3a2654-20ec-4ec7-afcb-b6ba0cbe0bdb/All+Social+Media+Templates.jpg Blog - 5 Signs You Might Be Underfueling as a Runner - Just ask! I love helping clients develop meal plans that pack all the nutrients that they need into meal plans and recipe books! https://www.groundedrootz.com/news/busy-runners-6twhd monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/a101543d-e58b-4c47-8a3a-6e4e35ee4c4d/unsplash-image-nTZOILVZuOg.jpg Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/87292725-0caa-4767-b383-34bd707f479b/unsplash-image-qPcSUERqBAc.jpg Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - Greens and Beans They pack a punch and go well together. Whether in soups, salads or bowls, you can’t go wrong. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/4d487c64-3bfa-4334-bae7-d53a22ec78e2/unsplash-image-MAbhhj3QCXQ.jpg Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - Super Sprouts Did you know that sprouts are one of the most nutrient dense foods for their size?? They pack an incredible amount of vitamins and minerals in their small and yummy form. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/bd740860-5061-41ad-a6f9-3320ff75c111/Screenshot+2025-09-10+140214.png Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - Tasty treat Whether it’s canned, smoked, grilled or baked, salmon offers a perfect protein that’s good with any side. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/e4b097b6-6445-42ba-b43b-aa4cb75c48db/unsplash-image-pYpnKA52a-A.jpg Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - Fresh vs Frozen Frozen fruits and veggies are an excellent and more cost effective way to get the most nutrients because they are often packed and frozen at peak ripeness and nutrient density. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/cd974cbd-cb2f-4fb2-b856-cf2d05a305cf/unsplash-image-BRmzZE9wilI.jpg Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - Sprinkles with a Punch Nuts, seeds, sprouts and brewers yeast are a great way to add more nutrients into many meals like salads, soups and bowls. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/fe3a2654-20ec-4ec7-afcb-b6ba0cbe0bdb/All+Social+Media+Templates.jpg Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - Just ask! I love helping clients develop meal plans that pack all the nutrients that they need into meal plans and recipe books! https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/91d94bb4-5b7e-48ce-9fe2-3c53a0c990f0/All+Social+Media+Templates.jpg Blog - 10 Underrated Foods That Can Boost Your Running Performance, Recovery, and Energy - 7 Day Meal Plan for Runners If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here. https://www.groundedrootz.com/news/travel-run monthly 0.5 2025-10-03 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/022cf5d7-39d4-46a1-b2ad-a7339fb76c5f/unsplash-image-M0AWNxnLaMw.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/6163d558-eeaf-45d6-9d6f-072d9e6b5e9a/IMG_9365.JPG Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/28ab4f6b-db78-4afa-87b6-af1fb368d736/unsplash-image-NpNvI4ilT4A.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Travel Tip: Pack some vitamin C packets or effervescent tablets like Emergen-C or Redoxon in your carry-on. They're easy to mix into water on the go and offer a little hydration bonus. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/58b41d8f-4c2a-499c-9bbb-068988fbe6a3/unsplash-image-ka5uiVmIvII.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Heads Up: Avoid high-dose zinc supplements unless advised—too much can impair immune function and cause nausea. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/c98acd00-2e28-4c1f-8011-518d53746d34/unsplash-image-8Jbo0T-DxUI.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Supplement Tip: If you live in northern climates and haven’t had your levels tested, a general recommendation is 1000 IU/day. It’s a small but powerful daily habit. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/d0569982-faeb-4764-8c0d-103e40482a48/unsplash-image-m3OuPu9oTuY.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Pair it right Combine plant-based iron (non-heme) with vitamin C to boost absorption. For example, add red peppers to your lentil stew or have orange slices with your spinach salad. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/f0edc0db-de08-43b5-86a1-bbb845ce5bf5/unsplash-image-V8U4zraWnbg.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Travel Hack If you’re prone to stomach issues, pack a travel-friendly probiotic (look for Saccharomyces boulardii). It’s a strain known to support gut resilience during travel. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/a3be92a4-11e2-484d-b8cb-9753b9fd6b5d/unsplash-image-QDv-uBc-poY.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Race Week Advice Avoid heavy, fried, or greasy foods that can disrupt your gut and dampen immune efficiency. Save the celebration pizza for after your finish line selfie. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/6cc54131-82e9-4efd-8cdc-0b78beafbe0b/unsplash-image-EEb-vzks5TA.jpg Blog - Boosting Immunity During Taper & Travel: How Runners Can Stay Healthy Leading Into Race Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.groundedrootz.com/news/busy-runners-8pwgj monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/5ab2f170-f89b-4274-a67e-9c2790142546/unsplash-image-4oK5BlObZXg.jpg Blog - Best Morning Run Routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/83eb10e9-7ee0-4885-8f09-c5ec65e46cb4/unsplash-image-a1Yz9BpAIhE.jpg Blog - Best Morning Run Routine - Scrambled Eggs, Sweet Potato, and Avocado Toast Macros: ~22g protein, 35–40g carbs, 18g fat, 7g fiber 2 large eggs (12g protein, 10g fat) ½ cup roasted sweet potato (15g carbs, potassium boost) 1 slice whole grain or sprouted toast (15–20g carbs, 3g fiber) ¼ avocado sliced (~7g fat, fiber, and anti-inflammatory goodness) Optional: sprinkle hemp seeds on top for extra protein/fats Warm and grounding—perfect post-run fuel for hormone support and satiety. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/ec42b48d-ac8b-4409-a152-120f555cb34c/unsplash-image-9UuYIk6vy3M.jpg Blog - Best Morning Run Routine - Overnight oats with berries, chia seeds, and protein powder Macros: ~25g protein, 40g carbs, 10g fat, 8g fiber ½ cup rolled oats (27g carbs) ¾ cup unsweetened almond milk ½ scoop protein powder (~12–15g protein depending on brand) ½ cup mixed berries (10g carbs, fiber + antioxidants) 1 tbsp chia seeds (5g fat, 5g fiber, omega-3s) 1 tsp honey or maple syrup (5g carbs, optional) Great for make-ahead convenience. Chia seeds help regulate blood sugar and support digestion. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/4dc247d3-2ddb-4ce6-be1d-647f883274d6/unsplash-image-_82CV9I-TP8.jpg Blog - Best Morning Run Routine - Recovery Smoothie with Banana, Spinach, Greek Yogurt, Almond Butter & Oats Macros: ~30g protein, 40g carbs, 14g fat, 6g fiber 1 small banana (23g carbs) ¾ cup plain Greek yogurt (15g protein) 1 tbsp almond butter (7g fat, 3g protein) 1 tbsp rolled oats (5g carbs, 1g fiber) ½ cup spinach (fiber, iron, nearly no calories) Splash of almond milk Optional: ¼ scoop protein powder if you want to bump up to 30g protein A nutrient-packed option if you’re on the go. Also supports gut health and inflammation recovery. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/758933a1-3dbc-4570-b340-0c2188057afc/unsplash-image-wbw5RjQXxyg.jpg Blog - Best Morning Run Routine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/7889ef53-ff78-45fb-88f1-fd65a64dd49f/All+Social+Media+Templates.jpg Blog - Best Morning Run Routine - 7 Day Meal Plan for Runners If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here. https://www.groundedrootz.com/news/magnesium monthly 0.5 2025-10-03 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/af18fd26-a289-46a0-80ef-7701180507aa/unsplash-image-DAih2b5MFcA.jpg Blog - Magnesium for Runners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/91d94bb4-5b7e-48ce-9fe2-3c53a0c990f0/All+Social+Media+Templates.jpg Blog - Magnesium for Runners - 7 Day Meal Plan for Runners If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here. https://www.groundedrootz.com/news/busy-runners monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/5ab2f170-f89b-4274-a67e-9c2790142546/unsplash-image-4oK5BlObZXg.jpg Blog - 20 Tips for the Busy Runner in 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/31e1f175-7c9e-4130-9f2e-5bfcd1b3ee29/unsplash-image-AEU9UZstCfs.jpg Blog - 20 Tips for the Busy Runner in 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/758933a1-3dbc-4570-b340-0c2188057afc/unsplash-image-wbw5RjQXxyg.jpg Blog - 20 Tips for the Busy Runner in 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/afea35b7-4027-439a-8256-9ec6c6aa88f9/unsplash-image-HSy0QXIRafg.jpg Blog - 20 Tips for the Busy Runner in 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450869185-131GNF5M1FU3LLCGLJ76/All+Social+Media+Templates.jpg Blog - 20 Tips for the Busy Runner in 2025 - 7 Day Meal Plan for Runners If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here. https://www.groundedrootz.com/news/ultimateguide monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/e382eafd-2cf7-4d8b-8be2-81bf016831a1/1087355_304221110_XLarge.jpg Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Boston Marathon Finish line 2021 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/ebfc6ddf-53b4-4913-9ee2-c5df032b16e2/IMG_2673.jpeg Blog - The Ultimate Guide to Marathon Nutrition - What is marathon training nutrition: Marathon training nutrition focuses on nourishing your body with the right balance of carbohydrates, protein, and fats to support energy, recovery, and performance. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/8048b4c6-114e-4712-ab5f-002a944cb76d/Screenshot+2025-09-09+142342.png Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Start your day with lot’s of nutrients to keep you going all day! https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1e32b847-26cf-4c59-b418-9e5840d55528/unsplash-image-v6D1SRC1vfg.jpg Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Mastering your nutrition with lots of colour and variety is key! https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/8111983b-bd77-4ef0-9a93-7cacc1cfa45e/Image+2023-02-17+at+1.09+PM.jpg Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out The Runners Plate is a visual guide to help you nourish your training depending on your effort. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/5c12422a-7bfe-4132-886e-6e9e83a3a66b/IMG_6720.jpeg Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Nutrition, hydration, safety and something to pack it all into! https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450869185-131GNF5M1FU3LLCGLJ76/All+Social+Media+Templates.jpg Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/2744d2c5-c87c-46e8-b9e3-63fc56ea55fc/unsplash-image-1FIZR8YWbzk.jpg Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Energy balls are a great way to fuel your runs or have as snacks! https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/9faa0f6d-01b2-4991-b47a-6d57907e4288/unsplash-image-feKxV48FZVM.jpg Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/6163d558-eeaf-45d6-9d6f-072d9e6b5e9a/IMG_9365.JPG Blog - The Ultimate Guide to Marathon Nutrition - Make it stand out Crossing the finish line at the 48km North Shore Knee Knacker in 2023 https://www.groundedrootz.com/news/gi-distress monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757370527066-03SANCFMYK9WQWTRTN03/Screenshot+2025-09-08+152057.png Blog - 3 Things I Would Do If I Were Starting My Marathon Journey Again to Avoid GI Distress - Don’t let GI Issues be the reason you can’t cross the finish line! https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1369bb6f-ede4-4530-9535-c730ffae52ab/unsplash-image-7YLe87dcrm8.jpg Blog - 3 Things I Would Do If I Were Starting My Marathon Journey Again to Avoid GI Distress - Make it stand out Foods higher in fibre will support a healthy gut microbiome that can prevent GI issues longer term. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/ba2f81b4-4d0e-4148-b331-57be7a972e10/tempImage7dUkEK.jpg Blog - 3 Things I Would Do If I Were Starting My Marathon Journey Again to Avoid GI Distress - Make it stand out Some of my favourite brands for pre-fuelling on the go, electrolytes and carbs to fuel my long runs and races. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450869185-131GNF5M1FU3LLCGLJ76/All+Social+Media+Templates.jpg Blog - 3 Things I Would Do If I Were Starting My Marathon Journey Again to Avoid GI Distress - 7 Day Meal Plan for Runners If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here. https://www.groundedrootz.com/news/supplements monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/5afd07a4-9086-471f-8e26-a8f7aaa1abb6/Screenshot+2025-09-09+135137.png Blog - Should Runners Take Supplements for Marathon Training? - Magnesium Food Sources Nuts, seeds and grains are excellent sources of magnesium. Hit up and Epsome Salt bath for an extra source of relaxation. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/aae03308-4b34-4847-8e9c-4595b486eef8/Screenshot+2025-09-09+135211.png Blog - Should Runners Take Supplements for Marathon Training? - Make it stand out Fermented foods offer sources of B vitamins, along with many beans seeds and grains. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/324238b0-6857-478c-8511-69df49585f7b/unsplash-image-j3YNmqukHgc.jpg Blog - Should Runners Take Supplements for Marathon Training? - Make it stand out Oysters are an incredible source of zinc! https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450869185-131GNF5M1FU3LLCGLJ76/All+Social+Media+Templates.jpg Blog - Should Runners Take Supplements for Marathon Training? - 7 Day Meal Plan for Runners If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here. https://www.groundedrootz.com/news/meal-plans monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/7889ef53-ff78-45fb-88f1-fd65a64dd49f/All+Social+Media+Templates.jpg Blog - Fuelling Your Run: The Benefits of Personalized Meal Plans - 7 Day Meal Plan for Runners If you’re looking for a little meal inspiration to fit your training plan, find my 7 Day Plan for Runners here. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/49f07f22-66e2-4bc6-9f1c-f120d5409f84/21+High+Protein+Recipes Blog - Fuelling Your Run: The Benefits of Personalized Meal Plans - FREE Recipe Book Ensure you are enhancing muscle repair and recovery by getting adequate amounts of protein at each meal. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450869376-FNGV8UPHFEI85PIL3FH8/Screenshot+2025-09-09+134726.png Blog - Fuelling Your Run: The Benefits of Personalized Meal Plans https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450869185-131GNF5M1FU3LLCGLJ76/Screenshot+2025-09-09+134436.png Blog - Fuelling Your Run: The Benefits of Personalized Meal Plans https://www.groundedrootz.com/news/recovery monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/eecdb8b4-db4f-4b27-b29f-d40efe50ede0/Red+and+White+Dessert+Cookbook+Book+Cover.jpg Blog - Foods for Marathon Recovery Every Runner Should Try - FREE Recipe Book Ensure you are enhancing muscle repair and recovery by getting adequate amounts of protein at each meal. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/8505bbb4-6b9c-42e3-9444-f15f0d4b0aea/Screenshot+2025-09-09+133354.png Blog - Foods for Marathon Recovery Every Runner Should Try - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/81876d4c-bc08-4d1a-8f9b-de763e9c8df2/8.jpg Blog - Foods for Marathon Recovery Every Runner Should Try - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450343292-6U6965UOMZ8UT5RSIIO6/Screenshot+2025-09-09+133733.png Blog - Foods for Marathon Recovery Every Runner Should Try https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757450343664-0T3411JGSRHFPFXW5AGH/Screenshot+2025-09-09+133657.png Blog - Foods for Marathon Recovery Every Runner Should Try https://www.groundedrootz.com/news/protein monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/ba3b2976-f3de-44fa-84b0-8e1b61c83e9c/Red+and+White+Dessert+Cookbook+Book+Cover.jpg Blog - The Importance of Protein for Marathon Training - Grab your free recipe guide Include 21 recipes filled with High Protein Meals for Runners https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/e1ab778f-a574-402e-8f73-ce2ec54aae61/Beige+Infographic+High+Quality+Protein+Sources+Instagram+Post-2.png Blog - The Importance of Protein for Marathon Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.groundedrootz.com/news/nutrition-plan monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/4be1bc3f-1466-441f-9b56-9ad08155dcd0/4.png Blog - 6 Steps to Build Your Nutrition Plan for Running Success - Webinar feedback: “Thank you for this informative workshop! It is super helpful to become conscious on the right steps to take.” https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/b8885c55-c856-462a-951c-9e89b53d499d/Screenshot+2025-09-08+155542.png Blog - 6 Steps to Build Your Nutrition Plan for Running Success - Webinar feedback: “The info you provided was super useful and confirmed a lot of what I’ve learned over many years through trial and error, but it’s helpful to hear what’s actually backed by science.” https://www.groundedrootz.com/news/black-bean-soup monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/ea9ab0f9-962a-48d2-998c-d2e7b101568d/Black+Bean+Soup.png Blog - Recipe: Favourite Black Bean Soup - Black Bean Soup Let this delicious soup be your next weeknight meal packed with protein, fibre and flavour! https://www.groundedrootz.com/news/group-program-kx4dm monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/2010213d-6a35-47b7-b2a4-0b1328909793/All+Social+Media+Templates+%28Instagram+Story%29+%28Instagram+Post%29.jpg Blog - Ready to nail your nutrition 2024?? - Client Testimonial “The group program helped me take a lot of the guesswork out of my meal planning.” https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/5a9cd018-f19c-467a-8550-bb5913322ea2/All+Social+Media+Templates+%28Instagram+Story%29+%28Instagram+Post%29-2.jpg Blog - Ready to nail your nutrition 2024?? - Client Testimonial “The most beneficial part of the program was learning the best way to eat for my training purposes.” https://www.groundedrootz.com/news/almond-truffle monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/f0b83181-fd29-4952-aa2e-f84d55f97859/Screenshot+2025-09-08+152652.png Blog - Recipe: Chocolate Almond Truffles These treats are tasty and energizing with high-quality ingredients. 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Worth the treck! https://www.groundedrootz.com/news/taperteas monthly 0.5 2025-11-07 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757189088536-ZWAWGFCXISBJJ37FFRSP/unsplash-image-FR6Q6aFg88U.jpg Blog - Teas to Relieve Taper Tantrums - Chaga You may also find powdered combinations to add to your teas, coffees, and smoothies like this 5 Mushroom Chocolate from Harmonic Arts. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757189217720-FFEY2JWCFVZGJWBXBGTN/unsplash-image-jcj9Z7Qn9wA.jpg Blog - Teas to Relieve Taper Tantrums - Passion Flower Check out my favourite sleepy time tea: Mother’s Little Helper by David’s tea https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/24ee22e7-4ec5-411a-b677-52c3cf2fb2c2/Screenshot+2025-09-06+130929.png Blog - Teas to Relieve Taper Tantrums - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/784f2e43-a848-4091-9d83-fa57d2b8d21d/Screenshot+2025-09-06+131203.png Blog - Teas to Relieve Taper Tantrums - Matcha A highly concentrated powdered from of Green Tea https://www.groundedrootz.com/news/top-5-nutrition-tips-marathon monthly 0.5 2025-09-06 https://www.groundedrootz.com/news/ultralearnings monthly 0.5 2025-09-06 https://www.groundedrootz.com/news/subkit-feature monthly 0.5 2025-09-06 https://www.groundedrootz.com/news/recipe-matcha-energy-balls monthly 0.5 2025-09-06 https://www.groundedrootz.com/news/endurance-fuel monthly 0.5 2025-09-06 https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757187631130-6GXNZCT2JJW45UHYT03V/unsplash-image-pC16vUGYCL4.jpg Blog - Endurance Fuelling with Whole Food - Matcha Energy Balls 1 cup Almonds 3/4 Hazelnuts 1.5 tbsp Green Tea Powder (matcha) 1.5 tbsp Coconut Oil 1 cup Pitted Dates (pre-soaked) 1/4 cup Unsweetened Coconut Flakes 1/4 tsp Sea Salt Add the almonds, hazelnuts, green tea powder, coconut oil, dates, coconut flakes and sea salt to a food processor and blend until well mixed and sticky. Transfer to a medium-size mixing bowl. Form into even balls with your hands, roughly 1-inch in diameter. Dust with more green tea powder if desired. Store in the fridge or freezer until ready to enjoy. Refrigerate in an airtight container for up to seven days or in the freezer for three months. One serving is equal to one energy ball. Replace with more almonds instead. https://images.squarespace-cdn.com/content/v1/68b1ef2072b32f184cc11024/1757187694463-O78NSC5IHNPCZVJ7ZFJU/unsplash-image-ecUVGNZA1TM.jpg Blog - Endurance Fuelling with Whole Food - Sweet Potato Pancakes for Fuelling 2 Sweet Potato (small) 3 Eggs (whisked) 1 tbsp Coconut Oil 1/2 tsp Cinnamon 2 tbsp Maple Syrup 1/4 tsp Sea Salt Peel sweet potato and dice into small cubes. Fill a saucepan with 2 inches of water and bring to a boil. Drop the sweet potato in and steam for 7 minutes or until tender when pierced with a fork. Drain off the liquid and transfer the steamed sweet potato to a bowl and mash with a fork. Measure out about 1/2 cup of mashed sweet potato per serving and add it to a bowl. Add in the eggs, maple syrup, cinnamon and sea salt and mix well. Melt coconut oil in a large skillet over medium heat. Once hot, pour pancakes in the skillet, no more than 1/8-1/4 cup of batter at a time. Cook each side about 3-5 minutes or until browned. Let cool before wrapping or storing. 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