Allison Koch, MS, RD, CSSD

06/16/2022

Did you know: Fitness Formula Clubs offers resting metabolic rate (RMR) testing? What's an RMR test? A great way to find out how many calories you actually need day in and day out.

Why would you want to know this? Whether you are trying to lose weight, bulk up, maintain or fuel performance -- knowing how many calories you burn at rest can be an important tool to help you optimize your health and reach your goals.

I'm a big believer in listening to our body to fuel our busy life. But I also think you are only as smart as what you know. For athletes in particular - you may be inadvertently underfueling as those workouts you do can take a toll on your gut leaving you with a limited appetite.

You also may need substantially more calories than you realize given how much you workout, age, height, weight and muscle mass. Online calculators don't take those factors into account and almost always underestimate your needs.

Let's take me for an example. I had my RMR test done a few years ago (see pic 😊) - in the middle of marathon training - and my baseline needs were substantially higher than what a typical formula to determine my needs might indicate. That means I needed to eat more to not only maintain my weight but to optimize my health (i.e., stay injury free). Had I just listened to my body - I may have fallen short.

One of the best ways to know how much energy YOU need is to complete an RMR test. Check out the article linked to here to learn more: https://formula.ffc.com/performance/rmr-calculator-vs-rmr-test-why-you-should-get-a-resting-metabolic-rate-test-done/

Interested, have questions or ready to book? Reach out to me today! And FYI - you don't need to be an FFC member to have an RMR test done! [email protected] / 630.882.0140 x 111

06/10/2022

Like many of you, I'm kicking off marathon training this month! I've signed up for the Bank of America Chicago Marathon - and will be joining my DWRunning teammates for my first group training run since last June tomorrow! My goal this training block is to enjoy and trust the process and forget about times on the clock. I'm also trying my best to not compare where I'm at now to where I was 5 or even 10 years ago. I'm grateful to even be able to run and truly amazed at what the female body is capable of.

In celebration of marathon training season I thought what better time to share the 3 most common nutrition mistakes that new (and veteran) runners make as well as how to fix them:

1. Not fueling ENOUGH before long runs or workouts. Just like a car, your body can't go on empty. Make sure you have enough, high quality, gas in the tank to make it to your destination!

2. Skimping on fuel or hydration during the run. Your tank can only hold so much. Make sure you are refueling/hydrating it at regular intervals -- early and often.

3. Underestimating the importance of post-workout nutrition for proper recovery. The sooner the better to help ensure you feel better faster so you can get back on the roads, trails or track sooner.

For more specific recommendations, check out the blog post I did for CARA here: https://www.cararuns.org/post/nutrition-for-new-or-beginning-runners-3-common-mistakes-and-how-to-fix-them.

[pic is from the 2018 Chicago marathon - the last time I ran it]

Have questions? Not sure where to start when it comes to fueling your training? Reach out to me today to schedule a FREE discovery call to discuss your goals and how I might be able to help you achieve them.

Happy training!

05/13/2022

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04/08/2022

I heard there’s a big race coming up in a little over a week (I’m looking at you participants) so I thought what better time than now to dust off my top 10 nutrition tips to help tame the taper tantrums. Enjoy!

1. Nothing new over the next few weeks! Stick to your routine. What fueled your training should be what fuels you leading up to the race.

2. Avoid trying new types of foods, restaurants or starting a crash diet! This is not the time. You run the risk of something not agreeing with you, getting a food borne illness or worse - under fueling. Just like with your training - nothing new race week!

3. Continue to include some variety on your plate - don't eliminate fruits or vegetables! You need them for the vital vitamins and minerals they provide.

4. Consider reducing or eliminating alcohol intake. Why? It may interfere with muscle recovery post workout and can contribute to dehydration. Save the celebratory 🍻 for after the race.

5. Have a race week nutrition plan and stick to it! Don't compare your plan to your friends - you do you. This includes what you'll eat the week leading up to the race, the day before, morning of and a specific strategy for during. Sound a little overwhelming? Shoot me a DM to discuss how I can help you determine your race day strategy!

6. As the race gets closer, start to ramp up your carb and reduce your fat, fiber and protein intake. Make 1/2 your plate carbs at every meal for the 2-3 days leading up to the race. This will help ensure you have enough carbs stored up to get you through most of the race.

7. Traveling to a race? Where will you eat? Identify a restaurant now - not when you get there as your preferred restaurant may be booked up. Consider bringing your food with you if necessary!

8. Don't wait until the expo to get your mid-race nutrition. Stock up now and always pack 1-2 more than you think you'll need.

9. Avoid sampling new food/beverage products at the expo. Carry your own carb-centric snacks to munch on in case you get hangry.

10. Hydrate. Hydrate. Hydrate! Always have a bottle nearby and monitor the color of your pee/frequency of hitting the bathroom to ensure you are hydrated.

03/19/2022

When this client came to me she was seriously under fueling before, during and after her workouts. We worked together for a couple of months to increase not only what she ate surrounding her workouts -- but all day long. And it definitely paid off. She had a big PR on a hilly course and is about to toe the line at the Boston marathon - a goal she has been working towards for years.

Are you putting in the hard work and still missing the mark? It could be how you fuel your body -- not just before, during and after a long run -- but the rest of the day too. Lucky for you, I'm here to help! Schedule a FREE 30-minute discovery call today to take the next step by clicking here: https://p.bttr.to/2Y3Y6Du

03/09/2022

In honor of , I'm re-sharing this post from about a year ago because I think it's a good reminder today and any day.

Influencer ≠ Expert. End of story.

Expert + Influencer = great. Just not vice versa.

This is especially true when it comes to the world of health, fitness, and sports nutrition.

You wouldn't see a doctor, dentist or optometrist with a 1-month certification that allows them to practice, right? Why would you do this with nutrition? Because a before and after photo makes you think that they can solve all your diet woes?

I feel like the pandemic brought us a whole new realm of influencers selling services that just don't deliver. From MLMs to supplements to the latest fad diet, I know navigating the world of nutrition can be difficult. That's why working with a registered dietitian nutritionist (RDN) - preferably one that is licensed in the state you live in - and that specializes in what you are looking for (e.g., gut health, weight management, sports nutrition, etc.) - is the only viable option/solution.

Here's why - an RDN has:
✔️ Gotten a bachelor's (and for many a masters) degree in nutrition/dietetics
✔️ Completed a 1-year (for most unpaid) internship that includes 1,200 hours of supervised practice in a variety of settings
✔️ Passed a national exam that allows them to use the credential RDN
✔️ Completed 75 hours of continuing education every 5 years in order to maintain the RDN status

As a bonus, you can look for RDNs with advanced degrees or certifications - like the CSSD - which is board certification in sports dietetics. What does that mean? At least 2,000 hours of sports dietetics practice experience + passing another exam.

If you're a runner or endurance athlete interested in taking your nutrition - and consequently your performance - to the next level - then lucky for you, I'm accepting new clients for 1-on-1 coaching and/or my virtual small group program! Just send me a DM or click here: https://p.bttr.to/2Y3Y6Du to schedule a FREE discovery session with me today!

02/22/2022

Feeling bloated? You aren't alone. It's one of the most common complaints I receive from all types of clients. And it can lead to missed workouts and much distress if it happens frequently. So why does it happen? And how can you alleviate it?

To relieve bloating, it’s best to try and identify and address the cause.

Gassy? Reducing your consumption of the types of foods that contribute to gas buildup -- especially in and around planned workouts -- may help. This includes fibrous foods like broccoli, cauliflower, beans, oats, cabbage, and carbonated drinks or gum.

Fast eater? Slow down and take your time. Put your fork/spoon down between bites, stay mindful, and try not to multitask while eating. This will help slow your eating which can impact the amount of air you swallow, reducing stomach bloat.

Got probiotics? Incorporating gut health promoting foods (such as yogurt, kefir, tempeh, sauerkraut, kimchi, and/or kombucha) into your diet on a regular basis will help build or restore a healthy gut environment - which can reduce bloating. I encourage all of my clients to eat at least one probiotic or fermented food per day.

What do you do after you eat? Consider taking a short walk or include some light movement after eating. This encourages gas to pass through your digestive system providing immediate relief vs. laying or sitting down which can contribute to gas build up.

Want to learn more about bloating? I shared some tips with Women's Health (https://www.womenshealthmag.com/weight-loss/a19894630/bloated-or-gaining-weight/) and went in more depth on my blog (https://runningrdn.com/blog/beat-the-bloat).

Interested in learning more about how what you eat can impact your performance and how you feel on a day to day basis? We talk about this and much more in my virtual group program -- the next of which is starting soon! Prefer a 1-on-1 approach? Then schedule a FREE discovery session with me today! DM me for more info on either or both!

01/31/2022

Back just in time for spring racing - my virtual 'nutrition for runners' group program will be kicking off in late Feb/early March! Perfect timing for those of you planning to run a spring or early summer race! Whether it's a 5k, half marathon, full marathon or an ultra endurance race, this 6-week program has something for everyone.

What’s included? Each week we meet virtually to discuss a different topic in the world of running and nutrition. Things like pre-, post and during-the-run nutrition, how to fuel on rest days, why you should meal prep/plan for the week, grocery tips, what causes stomach issues mid-run and much more. For the ladies - there's even a special bonus session on issues specific to you (like how your menstrual cycle impacts your training). In addition to the virtual sessions, you’ll have access to me via email each week, a private Facebook group for accountability, as well as weekly challenges, goal setting and homework assignments that I provide personalized feedback on.

Interested? Registration is on a first come first serve basis. You just have to complete a short questionnaire which you can find here: https://forms.gle/EVV2XnKiEX3EQHMo9 or by sending me an email ([email protected]) or a DM.

Still unsure? In addition to the testimonial shared in the post, here’s what past participants had to say:

"I love the sessions, I think the topics are so interesting/helpful and I’m learning so much!!!!”

"I was pleasantly, genuinely surprised at the amount of individual feedback, particularly on the food and mood journal, and have found that really helpful. I also like the mini-goal and challenge setup, especially because the challenges have given me ideas for adjustments I might not have come up with on my own."⠀ ⠀

"The content is really helpful. I appreciate how organized you are in making the resources available. I found it incredibly helpful when you gave me targeted feedback based on my food log."

What are you waiting for? Let's make 2022 your best fueled year yet!