HardCor Nutrition, LLC (2026)

25/02/2024

🎊 NEW IN 2024! 🎊

Hi everyone! I'm backkkkkk 👋🏼👋🏼
I took a little pause in this journey, because you know, crazy things start to happen in life!

If you are new to my page, welcome! I am so excited for you to be here! My name is Cori and I am a registered dietitian with a clinical focus background. I specialize in sports nutrition, plant based nutrition and believe that ALL foods can fit on your plate to nourish the body, help reach peak performance and achieve health & fitness goals 🚴🏼‍♀️🥯🍌

HardCor Nutrition is here to help you feel the best you can ever be during your workouts, races/events and everyday life!

I have some EXCITING NEWS to share with y'all for this year! 📣 🎉

🏃🏼‍♀️ Come join me for RUN CLUB!!! This will take place every Wednesday night from 5:30-6:30 PM at MetalMark climbing & fitness . We are launching run club this coming Wednesday (Feb 28th). Everyone is welcome of ALL paces! 👟 🌟 Can't wait to see you there!

📝🥑 Next, I will be hosting a monthly NUTRITION WORKSHOP !!🏋🏼 This will happen on Saturdays, once a month (date and times will vary). This nutrition workshop will be 1 hour long, focusing on a wide range of nutrition related topics. Topics can vary from general nutrition to sports nutrition related talks; enhancing your knowledge on the vast amount of nutrition information that is out there!
First workshop will take place on Saturday, March 9th from 11 am-12 pm at BODY fitness & spa (which if you haven't checked out, you definitely need to and book a class! 💪🏼)
Topic will be 🥁...... Nailing the Nutrition Basics: Knowing your Macro and Micronutrients.

2024 is going to be a fantastic year! 🤩 I can't wait to see you all at these exciting new events!

07/10/2023

Who's favorite season is fall?!! Mine is!! 🙋🏼‍♀️🍂🍂

Make your next meal into a FALL performance plate using seasonal produce and spices! 🍎🍠

What are the benefits of eating seasonal foods?

🍁 Richer in nutrients (vitamins, minerals and antioxidants)
🍁 More flavorful
🍁 Buying produce from local farmers market supports the community
🍁 Often cheaper
🍁 Beneficial for the environment

And don't forget about your spices!! The cherry on top to complete your flavorful, nutrient dense meal 🫚

Tell me your favorite FALL recipe or go to fall treat you love to indulge in! 🎃🥧

01/10/2023

October is here! 🍂 Time is flying!!
This Mythbuster is a favorite of mine, and fits well during this time of year, as we enter pumpkin spice and holiday season 🍪☕

CARBS ARE NOT EVIL!!!! 🙅🏼‍♀️
So you are saying that a slice of whole grain bread containing fiber is bad?! 🍞

Berries containing antioxidants are bad?! 🍓🫐

Potatoes and peas containing vitamins and minerals are bad?! 🥔🫛

Bagels containing energy to fuel you on your next bike ride or run?! 🥯

Carbs do not make you fat, UNLESS you eat an excess amount of them. This also goes for if you eat too much fat or too much protein.

🤓 Throwback to basic science 101
The science of energy balance ⚖️

Energy into the body > Energy leaving the body= the body has positive energy, meaning you have excess calories in the body. Therefore, ANY excess calories our body needs, will lead to weight gain! This goes for carbs, protein and fat.

When someone is following a keto or low carb diet, 🧈 🥓 the body will turn to fat for fuel since carbs are not available. These by-products are called ketones. We have small levels of ketones when in the fasted state. In excess, these ketones can disrupt the natural balance of your blood and lead to serious complications. Increased intake of unhealthy fats can lead to cardiovascular disease and cancer risk over time.

As for athletes, carbs are the body's #1 source of energy 💯 Carbs are your best friend 🫶🏼
If you want to run faster, lift stronger, last longer on race day, overall perform better, carbs will be the primary nutrients to help you 🍌🧇✨

01/08/2023

Happy August y'all!! ☀️ I may be biased, but this is the best month 🥳

It's that time for your monthly Mythbuster!! ✨✨

Protein supplements, bars or shakes are NOT what makes our muscles bigger and stronger. You CAN get enough protein from your diet by eating REAL food! Even vegans and vegetarians. Consuming enough calories each day by eating a balance of protein, carbohydrates and fats is what contributes to muscle gain and strength. 🍌🥯🧀🫘🥔🥑🥦

Protein needs can vary between each athlete. Average intake of protein per day for an athlete can range from 1.4-2.2 g/kg/d (~15-20% of total caloric intake). Yet, athletes believe they need all this extra protein. You are unlikely to see any additional benefits from this "higher than needed" protein intake.

Protein powders can still be included IF necessary. With a busy schedule, a protein shake with a banana is a great post workout snack to hold you over until you can get that recovery meal. But, this is not to be considered as a meal replacement.

⚠️ Don't forget!!
Protein supplements are still considered a supplement and can be contaminated that can be harmful to the body. Keep in mind to purchase a protein powder that is third party tested (NSF certified or Informed Choice) and contains all 8 essential amino acids that the body cannot make.

🔑 Takeaway!
Protein powders should NOT replace eating a nutrient dense meal for athletes. Athletes have increased protein needs, however, these needs can usually be met by eating whole foods 🍝

16/06/2023

Hooray! 🎉 It's FUEL 🌟 UP Friday! ⛽

I am sure all of us have experienced muscle soreness or a bad muscle cramp at some point during a training block or race. And it sucks!!

We are all athletes so it is bound to happen. But, we can reduce the frequency it happens so you can get back into your sport! 💪🏼

Muscle cramping is multifactorial..don't just blame your cramps on the lack of potassium 🍌 or not getting enough fluid. Yes, those can be factors...and MORE!

🥯 If you don't eat enough calories to support your exercise, then you WILL cramp up! Your muscles need food as well to keep on pumpin'!

🌮🌮 Post workout nutrition is critical!!!! To speed up your recovery after a workout, consume carbs AND protein within 60 minutes post exercise. If you can't eat a full meal by that time, consume a carbohydrate + protein rich snack to hold you over.

💦 Drink, drink, drink!!!!! I can't tell you how many people I see that are NOT drinking enough water and electrolytes during and after a workout. If you are a salty sweater, really focus on increasing your salt intake 🧂

💤 Consuming a protein rich snack + tart cherry juice 🥤🍒 before bedtime can help reduce muscle soreness for your early morning workout.

🏃🏼‍♀️ Ease back into training! No need to ramp up intensity and risk injury. Slowly build your muscles back up to meet the increased training demands.

Keep up the great work everyone! You all are awesome! 🌟

13/06/2023

Congrats to all the finishers at the Shadow of the Giants 50k and 20k fun run!! 🏅🌲
Thank you all that stopped by to chat with me and snacking on energy balls 🤪

I'm looking forward to helping all of you reach your performance goals with nutrition! 🏃🏻‍♂️🥯

09/06/2023

✨ Happy FUEL UP Friday! ✨

As we age, does not always mean we slow down. Some of the best athletes I know are considered Masters! To be out there kicking ass at that age is so amazing and inspirational! 🌟

There are changes that happen within the body with age, some which can influence exercise and performance. These changes can impact body composition, bone density, strength, flexibility and sense of thirst.

Some key 🔑 nutrition points to keep in mind as we age are....

🫘 PROTEIN needs are increased due to age related loss of muscle mass (known as sarcopenia). It would be be beneficial to increase strength training to prevent further break down of muscle and to keep up with other activities.

How to get enough protein? Nail it at everything meal. Space out protein intake throughout the day to maximize protein synthesis..

🥦 CALCIUM needs increased due to bone density loss. For female menopause, this is especially important since lower estrogen levels leads to decrease in bone density.

💦 WATER intake increases. Did you know? Thirst sensation decreases as we age. Our water stores decrease as well. It is extra important to stay on top of our water intake!! Increasing carbs will also increase water stores in the body.

🍳 Vitamin B12: absorption rate decreases as we age

☀️ VITAMIN D: aging can cause up to a 50% decrease in skin capacity for vitamin D production. If food sources are not adequate, a supplement may be needed.

🍞 CARBS: if running the same mileage as you did when you were 20 years old, the carb intake remains the SAME. As we age, the body can't store as much glycogen. Under eating carbs during training can lead to under fueled runs/ workouts, therefore impacting performance.

In summary, aging doesn't mean we have to restrict more. We just have to be more mindful of certain nutrients. You can still enjoy all the foods you love to help fuel your performance! 🏆

07/06/2023

If you are an endurance athlete, female who is menstruating, training at altitude, and/or a vegan or vegetarian, you may be at risk of iron deficiency.

🩸Iron is an essential nutrient to endurance athletes because it carries oxygen to produce energy. Low levels of iron mean that fewer red blood cells are available to carry oxygen to the working muscles.

So why are endurance athletes at higher risk?!
We can lose iron through sweat, urine, GI tract, frequent use of NSAIDs and foot strike hemolysis (red blood cells in the feet destroyed due to repetitive pounding on the pavement or trail) 👟

Two different types of iron:
🥩 HEME: found in meats products and is more bioavailable. The body can absorb up to 35% of heme iron sources.

🫘🥬 NON HEME: found in plant foods and is less bioavailable. The body can absorb up to 20% of non heme iron sources.

So can we meet our iron needs on a plant based diet? Yes, BUT it takes some extra work. Timing is everything. ⏰

Iron is a stubborn nutrient and battles for absorption with other nutrients. Avoid the following when consuming iron rich foods.

🚫 NO coffee or tea. Consume between meals ☕

🚫 Avoid calcium rich foods with iron rich meals. 🧀

We can increase iron absorption by consuming a vitamin C rich food with iron rich foods. 🍊 🫑🥝

If you think you are at risk of iron deficiency or have questions on whether or not to supplement, DM me and we can chat! This is something we do not want to push aside and forget about! ❤️

02/06/2023

Happy FriYAY!!!! ☀️

Who are my early morning exercisers out there?! 🙋🏼‍♀️

If y'all know me, you know I'm that chipper morning bird 🐦 that wakes up before the sun rises 🌄

Eating before an early morning workout can help to maximize your performance and decrease the risk of injury. Fasted training can negatively impact our performance, body, hormones and increased risk of injury.

If you answer "YES" to any of the following questions, then you need to consume fuel before your workout for full benefits!

👉🏼 Are you working out for >1 hour?

👉🏼 Is your workout going to be at high intensity?

👉🏼 Are you hungry in the morning?

👉🏼 Are you injury prone?

Eating first thing in the morning can be challenging. If you are not hungry or fear having GI distress, then choose liquid calories as an option.

If you are unsure what would work best for your morning fuel, choose foods that you consume during your workout that you tolerate best. Remember to choose easily digested foods that are low in fat and fiber 🍌🥯

What is your go-to early morning pre-workout snack?! Comment below.
Mine are my energy balls (recipe on website) or graham crackers! 😋

01/06/2023

It's that time again... Your June MONTHLY MYTHBUSTER!! ✨

Eating before bedtime will NOT make you fat! Actually, consuming the right snack before bed may even benefit you and your athletic performance! 💪🏼

It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do throughout the day that can determine whether you gain, lose or maintain weight.

Overeating is what can lead to weight gain. If we under consume calories throughout the day, this can lead our body and mind to be tired and make poor decisions in the evening. And then all of a sudden a full box of donuts and a bag of chips are gone 🍩

Having a bedtime snack can actually be beneficial for athletes!
🌛 Research suggests to optimize muscle growth, to consume more than 20 grams protein before bed can increase the flow of amino acids to the muscle. 🥜🥛

🌛 Calories needs are increased during training. Including a bedtime snack can help fuel a morning workout.

🌛 Refuels depleted muscles and repairs breakdown, leading to faster recovery.

To prevent overeating at night, eat regular meals throughout the day, including snacks. Listen to your body. If you are still hungry, then eat a snack. Don't deprive yourself. If you are eating because of boredom, try finding a relaxing activity instead to get you settled into the night. 📖 🧘‍♂️

What's your favorite bedtime snack?!!
Mine is popcorn! 🍿

19/05/2023

In spite of M2B marathon this weekend, I WILL be starting my carb load today! 🍌🥯🍞🧇🍝

Have you ever “hit the wall” around mile 20? Maybe earlier? I'm sure every endurance athlete reading this has experienced “the bonk” at one point during their racing career.

Carb loading can help prevent this.
It allows us to store more energy and prevent early onset fatigue, improving overall performance.

Carb loading can be beneficial for:
🚴🏼 Endurance event lasting >90 minutes

🏃🏼‍♀️ Athletic performance in endurance sports such as marathons, ultra running, triathlons, cycling, ultra endurance events, nordic skiing, swimming.

Carbohydrates can be stored in the muscles in the form of glycogen.
Muscle fatigue is closely tied with glycogen depletion. Since glycogen stores are readily available, they are used up quickly during exercise.

‼️A fully carb loaded runner can store 300-500 grams of carbohydrates, which can fuel 90-120 minutes during a race!

👉🏼 Guidelines for Carb Loading
As you enter taper week and decrease your mileage, this is NOT an excuse to decrease your calorie intake!

✨This process takes 24-48 hours✨
🥯 Day 1: 10-12 g/kg/day carbs
🥯 Day 2: 10-12 g/kg/day carbs
Too hard to consume this much? Try spreading it out to 3 days and consume 8 g/kg/day of carbs.

What will happen during a carb load? 🤔

You will gain a little weight before your event, but dont stress!! This is normal and will be lost after your event.
A full carb load actually makes us more hydrated for race day since we store extra fluid with carb intake! Glycogen = 1 gram carbohydrate + 3 grams water

Tips For Adding More Carbs:
🥞 Add honey or maple syrup to your oatmeal, toast
🥨 Include a high carb food with every snack
🍝 Carbs should be the base of every meal
🥤🥭 Drink your carbs! Carb containing electrolyte drink, chocolate milk, fruit smoothie

Carb loading can range depending on the type of athlete you are and what event you are doing. If you calculate and realize you need to consume 900 grams of carbs and find this is impossible, reach out for a personalized carb loading training plan that can be personalized for your race day✨✨

12/05/2023

✨ Happy FUEL UP Friday! ✨

We are talking about fueling up, not fueling down!

❓Do you want to feel good during and after workout?

❓Do you want to prevent injury?

❓Do you want to prevent gut issues?

❓Do you want to stay healthy and not be sick?

❓Do you want to increase your metabolism?

❓Do you want to eat the foods you enjoy and feel stress free?

Simple answer to all these questions... ABSOLUTELY YES!! 💯 and by doing that is eating adequately to properly fuel your body for performance and health.

Under fueling is NOT cool! 👎🏼
Ignoring hunger is NOT cool! 🙅‍♀️

Enough said, the risks outweigh the benefits when not consuming enough calories and nutrients.

Work and busy life is NOT an excuse.
Fueling should be non negotiable. 🍊

👉🏼 It takes you less than 1 minute to eat a bar, piece of fruit.
👉🏼 It takes less than 3 minutes to make a PB&J sandwich.
👉🏼 It took you 5 minutes to read this post and scroll through social media. Take this time to go eat and fuel your body with the nutrition it deserves!

If you are having trouble under fueling and not understanding why you feel like crap, tired of being injured or just want to improve your endurance performance, reach out for 1:1 coaching today! Nutrition may be the missing piece 🧩 to reach for those fitness goals!

HardCor Nutrition, LLC

25/02/2024

07/10/2023

01/10/2023

01/08/2023

16/06/2023

13/06/2023

09/06/2023

07/06/2023

02/06/2023

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