PERFORMANCE NUTRITION

Celine is a qualified Sports Dietitian with a passion for healthy food and lifestyle that inspires her athletes to optimize their health and performance with individualized practical advice to reach their goals. Celine grew up swimming competitively and has competed in half marathons, trail run races and Age Group World Championships. As the busy mother of two, she understands the challenges of day-to-day optimal fueling and can assist you in “eating smarter” within your training, family and career commitments.

$195/month – 4 month term
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ABOUT CELINE

 Personalized planning to optimize race weight, understand your metabolism and tailor your meal choices.

Month One

Personalized plan to optimize daily nutrition, fuel training and maximize recovery

Initial assessment includes:

  • In-depth review of TrainingPeaks (TP) and MyFitnessPal or Meal Logger app entries.
  • Calculated estimated energy requirements based on current training plan including individualized macronutrient breakdown guidelines for meals and snacks around daily schedule and training for maximized performance and recovery.
  • Education provided with a focus on the foundation of improving everyday nutrition to help promote body composition goal changes, training adaptation, recovery and performance potential.
  • Identification of potential micronutrient deficiencies and suggestions on correcting with diet first.
  • Meal ideas, recipes and tips for everyday.
  • Interpretation of nutrition-related blood results and application to health, performance and diet manipulation for improvements.
  • Allergies and/or intolerances addressed if a concern.

Communication

  • One Registered Dietitian (RD) initiated Skype – initial appointment (60min).
  • Weekly RD initiated contact via email – weekly feedback and suggestions.
  • Up to two athlete scheduled/initiated contact,

Month Two

  • Weekly guidance on food logging apps including TP analysis to provide relevant suggestions and recommendations.
  • Personalized recovery strategy assessment.
  • More in-depth progression of performance nutrition aspects and day to day application; periodized nutrition.
  • Supplement safety check for any WADA prohibited substances including OTC vitamins/minerals that should be prescribed to minimize chance of positive drug test; efficacy and benefit of product in relation to cost (many are $$ and may not provide evidence based gains).
  • Receive a “nutrition report” based on application of goals set and aims moving forward.

Communication

  • One RD initiated Skype follow up (30-45min).
  • Weekly RD initiated contact via email – weekly feedback and suggestions.
  • Up to two athlete scheduled/initiated contact.

Month Three

  • Recovery strategy tips and guidelines.
  • Continued progression of nutrition aspects.
  • Personalized recovery strategy assessment.
  • Exploration of body’s metabolic fuel preferences and links to training and performance.

Communication

  • One RD initiated Skype follow up (30-45min).
  • Weekly RD initiated nutrition review via email based on TrainingPeaks and MyFitnessPal.
  • Up to two athlete scheduled/initiated contact.

Month Four

  • Exploration of body’s metabolic fuel preferences & links to training and performance.
  • Continued progression of performance nutrition aspects; adapted as required to periodized training plan.
  • Individualized race nutrition plans developed based on data collected in training in previous months, event conditions and product preferences.

Communication

  • One RD initiated Skype follow up (30-45min).
  • Weekly RD initiated contact via email. Weekly feedback and suggestions.
  • Up to two athlete scheduled/initiated contact

 

Ongoing nutrition support/education

  • Review of diet history analysis every three months to ensure meeting training plan and update personalized nutrition plan as required.
  • Preparation of individualized race nutrition plans.
  • Tips for eating out to maintain training, body composition and race goals.
  • Travel tips including time change, jet lag, airplane travel, fatigue, immune health, dehydration, hygiene (to prevent illness in more developing countries), supplements to safely consider to help boost immune health.
  • Label reading- what to look for and how to pick the best products.
  • Development of lifelong habits for a better you.
  • Potential supplements for performance enhancement (WADA and ITU safe).
  • Emotional eating/disordered eating patterns/orthorexia/low energy availability
  • GI distress or intolerances, IBS, low FODMAP.
  • Body composition manipulation.
  • Ongoing support with body image.
  • More meal ideas, snack ideas and recipes as needed.

Communication

  • One RD initiated Skype follow up (30-45min).
  • Up to two athlete scheduled/initiated contact.

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