Athlete Nutrition, Energy Availability, and Nutrition Timing Is sports nutrition just as important for performance as training itself? Nutrition and meal timing are fundamental components of performance, recovery, and muscle adaptation. Even the most effective training program cannot deliver optimal results if energy and nutrient needs are not met. This article builds on our previous…
A Science-Based Daily Eating Meal Plan for Athletes What if the meal plan for athletes is just as critical to performance as training? Your diet and nutrient timing plays central role in optimizing muscle protein synthesis, sustaining training intensity, and accelerating post-exercise recovery. This article explores how structuring meal timing and macronutrient distribution around your…
Dietary Fat Quality: Omega‑3, Inflammation, and Cardiometabolic Disease Risk What if the fats you eat daily are either quietly driving inflammation—or actively protecting your long-term health? Dietary fat quality plays a central role in inflammation, metabolic health, and long-term disease risk. This article explores how different types of fats, particularly omega‑3 fatty acids affect, highlighting…
The Difference Between Nutrition Advice and Clinical Nutrition Therapy – Registered Dietitian vs Nutritionist The difference between a registered dietitian vs nutritionist. This article is to understand the difference between general advice and clinical expertise when it comes to health and well-being. Author: Petri Luhio, M.H.Sc. (Clinical Nutrition) Registered Dietitian (Valvira licensed)Sports nutrition specialist Last…
Are Carbs Really Bad? The Truth Behind Carb Phobia and Weight Loss Author: Petri Luhio, M.H.Sc. (Clinical Nutrition) Registered Dietitian (Valvira licensed)Sports nutrition specialist Last reviewed: 23 June 2026 This article is for individuals struggling with weight loss, cravings, or confusion around carbohydrates Key Takeaways Carbohydrates are not inherently fatteningWeight loss depends on total energy…
Ultra Race and Nutrition Recap — My Road to NUTS Karhunkierros 83 km, Part V: After the Race — What Actually Happened This ultrarun race nutrition recap highlights how preparation, fueling, and execution played out at NUTS Karhunkierros. If you didn’t read them yet, check the preparation: parts I-IV. The final days before the start…
Ultrarunning race week fueling — My Road to NUTS Karhunkierros 83 km, Part IV: The Final Days Before the Start Line With just four days to go, the entire process starts to get real. The long build is done. There is nothing meaningful left to gain from training, only things that could potentially be lost….
My Road to NUTS Karhunkierros, Part III: The Final Weeks Before the Start Line With just three weeks remaining until NUTS Karhunkierros ultrarunning event, the calendar suddenly feels very different. What once seemed comfortably far away is now so close. This final phase of preparation is not just focusing on fitness, but about making sure…
The Basics of Ultrarunner Nutrition Written by Sports Nutrition Expert and Registered Dietitian Ultrarunning is a wonderful, challenging and rewarding experience, but it also places unique demands on the body and especially on nutrition. Those preparing for their first or second ultra run will quickly notice that good basic fitness alone is not enough: energy…
Irritable Bowel Syndrome (IBS), Exercise and Sports By a clinical dietitian Regular physical activity is widely recognized as a cornerstone of good health. Yet for people living with irritable bowel syndrome (IBS), exercise can feel like a double-edged sword: some may get relief of symptoms, while it triggers gastrointestinal (GI) distress for others. Understanding how…
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