No-Send September Part One: Climbing & Projecting

The sweat-drenched summer months are behind us, and we’re in the height of Send-it September. With our fingertips no longer leaving visible sweat marks on the rock, Sendtember is a rock-climber’s paradise. Crisp mornings and evenings with typically dry conditions lead to some epic climbing days, all fueled by the invigorating fall air and a […]

Running with Purpose: the RDP

Most runners don’t eat anything during a five-mile race. The distance and time spent pushing the body isn’t quite long enough to require mid-race nutrition. But on rare occasions, Rita Beard eats a dozen glazed donuts at the 2.5-mile marker. That’s 2,400 calories of carby, sugary goodness with half of the race still to go. […]

The Importance of Daily Hydration

Water is vital for all living things in order to survive and thrive. Humans can only go one week without water but can go an entire month without food. It is the most abundant and important substance for both the earth and the human body. Humans are about 60% water and use water as the […]

Clean Fuel for Clean Training

Want more. Do more. Be more. Our motto at Gnarly Nutrition embodies being the best version of our own selves. This looks different for every person. For you, those goals might include going to the Olympics (okay, maybe as a spectator) or maybe it’s breaking through a plateau on your morning runs. It could be […]

3 Steps for Revising Your Goals During COVID-19

For many professional and amateur athletes alike, we brought in the new decade celebrating the possibilities of what was to come. We dreamt of a year where we would unwield our finely crafted skills on our goals and competition. Fast forward a couple of months, and we’ve all been forced to push the pause button […]

Endurance Athletes: Missing training days due to soreness? You may need more protein

Benefits of Protein for the Endurance Athlete What’s the buzz about protein? First of all, we are made of it, literally. Everything from our muscles, bones, neurotransmitters, and hormones, to tiny microscopic cellular machines, are made up of protein.  Protein benefits: Helps with muscle repair  Helps with muscle building Helps maintain fluid balance Makes up […]

Update from Gnarly Nutrition During these Wild and Crazy Times

To our customers and friends, I wanted to provide you with a quick update and send you some rad recommendations from our team members. We’re still accepting, packing, and fulfilling orders… and shipping them out with our usual fast turn around. We are very appreciative of the small team that is still operating our warehouse. […]

Going The Distance

On a cold February day in 2012, Mike McKnight’s running career was almost snuffed out before it got started.  Mike, then 21, and his friends were skiing at Beaver Mountain near Logan, Utah, and set up to hit a table-top jump in the terrain park, one Mike had hit multiple times in the past. But […]

5 Recovery Tips with Ultra-Runner Mike McKnight

We turn to Ultra-runner Mike McKnight to get his top 5 recovery tips. While Mike has completed a number of 100 mile trail races, his latest accomplishments might just blow your mind. Since 2017 Mike has completed the Triple Crown of 200s… twice.

Basic Run Nutrition

Female Trail Runner

There is a lot of speculation regarding proper race day hydration and fueling, and in truth, the optimal strategy for you is likely to be quite different than the runner next to you. Given that, there are some basic hydration and fueling strategies for before, during and after your run, that if you’re not already […]

A Guide to Recovery Nutrition

Recovery is arguably the most overlooked aspect of a training program, and yet it is often the key to building functional strength and breaking through performance plateaus. The quality of an athlete’s recovery or speed at which muscles recover from intense training can have a direct impact on an athlete’s ability to perform at subsequent […]

BCAAs vs. Glutamine: Which is Better for Muscle Gain?

We’ve come a long way in our technical understanding of nutrition. While protein has been popular since we learned to throw a hunk of meat over a fire, in the last few decades we’ve also learned a lot about how the individual amino acids that constitute protein affect our body. Now, if it fits our […]

How much protein should you eat per day?

How much protein should you eat per day? Chances are you’re imagining something like “1.2 to 1.6 grams per kilogram” or “1 gram per pound” right now. These are the classic figures used by sports nutritionists the world round, and it’s the way most athletes have been trained to think about protein. There’s a problem […]

Does Protein Make You Bulky?

Protein has a reputation in the fitness world. When a person begins training, the first dietary change they make is to increase protein. When the diet logs of the bulkiest men in the world are published, it’s not uncommon to see protein intakes of 400 or more grams per day. Our muscles are literally made […]

Recovery Nutrition and Breaking Through Your Performance Plateau

Have you ever pulled on to your warm-up and immediately felt soreness in your forearms from the previous day’s hard session.  How much effort did you put into recovery?     How much effort do you consistently put into recovery?   Recovery is arguably the most overlooked aspect of a training program, and yet it […]

Creatine 101: What Is It and Why Anyone Exercising Should Use It

Creatine: Nothing Controversial Here The first time I heard about creatine was in college. It was my junior year and I had recently started lifting weights with a friend of mine. We had an idea about what was “good” (or at least worthwhile) general nutrition-wise, but supplements were—if not completely off our radar—subjugated to the […]

Recovery Blog

Multi-day races are becoming more and more popular. Maybe you have your eye on the Squamish 50; a two-day ultramarathon race where you tackle 50 miles of mountain trails on Saturday and follow it up with a 50K on Sunday. Mountain bike stage races are becoming popular; BreckEpic features six days of mountain bike racing […]

Meditate To Go Fast

One of my favorite local trails finally emerged from the snow, and this morning I gave it a pedal.  I was going fast – really fast.  And I felt perfect flow with the terrain, not like I was risking life and limb.  I figured, ‘I’ve just forgotten what it feels like to rip a favorite […]

Game Time Nutrition Change (Real Story)

Have you ever developed your solid nutritional regimen, trained really hard, and then come “game time” you go entirely off what you’ve done? Sometimes even the simplest of things can really put us in a pickle.  This was case for me February 2016 amidst a winter ascent of New Hampshire’s highest peak, Mount Washington.  Far […]

Top 4 Benefits of Using A Muscle Roller

Just about every gym you walk into these days have muscle rollers lying around but few people know how to use one properly or why they even matter. The truth is: muscle rollers help. A lot. The scientific term for muscle massage is called self-mysofascial release or SMR for short. The objective of SMR is […]