American Birkebeiner

Welcome to the new Birkie Nutrition page! Birkie skiers, like anyone who goes the distance, look at food a little differently. Sure, we love to eat. But, we also look at food as fuel. And, there are always questions.

These Birkie Nutrition articles and tips are designed specifically to help you succeed as a distance skier, runner, biker, or trekker.

Have a Question You Want Answered?

"I'm using a whole different set of muscles as I start the
ski season and I'm staying sore longer than usual. How
does that affect my recovery nutrition?"

OR

"I'm not doing any high intensity workouts right now. Is it OK
to exercise for an hour without eating breakfast?"

Email media@birkie.com. Get the answer here and on Facebook

Download the full-size version of this article. See download at right.

Time to build muscle for all those Ks on the trail this winter. Check out Donna Marlor's newest Birkie Nutrition article:

Fuel Your Brain to Ski a Better Birkie:
What You Should Know About the Selfish Brain and More

See the Birkie Nutrition Guide published in Outside Magazine Online.

Get the full-size version of Donna Marlor's article below.

Our newest contributor, Donna Marlor, is already well known for her articles in Silent Sports, Master Skier, and Race Center magazines. She zeros in the tough issues from protein sources and muscle gain, to questions like about the newest sports drinks and gels.

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Donna Marlor is a registered dietitian (RD) and board certified sports dietetics specialist (CSSD). She offers nutrition coaching for athletes from novice to elite. Her motivational and informative nutrition writing has appeared in Silent Sports magazine, Master Skier, Race Center and Mushing magazine. A former collegiate alpine and XC racer, Donna still enjoys Master’s level competition in both cross country skiing and running. See more about Donna Marlor and her services at www.DonnaMarlor.com.

Exercise Nutrition expert Charlene Harkins has provided many articles to both the Birkie website and Birch Scroll magazine over the years. Her articles on glycemic loading and other Birkie power secrets have been some of our most sought-after training materials on our website over the years.

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Charlene Harkins is a Registered and Licensed Dietitian. She is currently an Assistant Professor in the Exercise Science program at the University of Minnesota Duluth. She welcomes your emails at charkins@d.umn.edu.