Learn to fuel for your next race without all the stress and guilt of eating foods you love.
Nutrition as a runner can seem overwhelming, I know. Especially when the way it currently looks for you is ANYTHING but easy.
THE FOOD OVERWHELM IS REAL.
If you’re being honest, it’s downright exhausting.
You spend hours & hours everyday googling the “best pre-run snacks”, opening up your fridge trying to figure out what to eat, and on MyFitnessPal making sure your macros are perfect.
You’re so focused on your “getting back to your race weight” that you’re worried you’ll never figure out how other runners look so confident and happy.
You run a ton of miles but you’re simply NOT seeing your hard work reflect your race times.
You’ve tried EVERYTHING, like calorie counting, Whole 30, keto, intermittent fasting, and even Noom but you still don’t know what or how much to eat to run your best.
You’re not sure another low calorie diet or following food rules can help you, but you’re ready for REAL answers. You’re tired of wasting time, money, and energy on methods that give you ZERO results.
Truth bomb: Your efforts thus far haven’t helped you become a more energized, confident, or stronger runner one bit.
Maybe they’ve given you some great ideas or things you know you “should” do, but you still somehow backslide into old habits, or overwhelm.
You’re starting to just give up altogether because it’s looking like NOTHING will work. I know, because I’ve been there.
And I’m here to help.
Hey runner, I’m Starla Garcia, and I help runners (like you!) learn to fuel for their performance goal with a combination of intuitive eating and sports nutrition.
For years I struggled with knowing what foods to feed my body, how much to feed, and let go of food rules. I wanted so badly to become the best runner I could be, but food rules and restrictive dieting held me back from my potential.
Through my eating disorder recovery process, I learned about intuitive eating, which helped me to understand my cravings, be gentle with myself, and finally work alongside my appetite as a runner. By applying sports nutrition recommendations I was able to understand how to use nutrition to my advantage as an Olympic Trails Marathoner.
I continuously see runners, who are struggling just like I was, not know what to do beyond “cutting calories” for nutrition. I’m here to bridge that nutrition gap and provide a space for runners to know how to WORK WITH their bodies so they can fuel beyond the PRs and finish line.
I teach my runners how to apply:
- The 10 Principles of Intuitive Eating
- Hunger and fullness scale
- How to fuel for runs
- How to adapt nutrition to low and higher mileage weeks
- The Healthy Shine’s 5 Step Fueling Process
These tools allow runners to challenge diet rules and allow you to get to know yourself as a runner so much better.
Because you know what happens when you finally know how to fuel for running with ease?
- You wake up every morning ENERGIZED to tackle that tempo workout, because you have the knowledge you need to handle fueling for it like a PRO. You get to start the day on a high and know you already did one hard thing successfully.
- You finally feel the way you WANT to feel because you’re confident and know how to listen to your hunger and fullness cues without feeling out of control. You feel confident knowing you ate enough to fuel for tomorrow’s run.
- You have more mental clarity now that you’re not STRESSING about how hungry or full you are.. You have more mental space to show up for your career, family, and tackle other meaningful goals.
Imagine being able to learn how to fuel your body in 12 weeks and be able to do it again and again for future training cycles. Now you can with…
1:1 Nutrition Coaching: The Fueled for More Nutrition Program
A signature runner-specific nutrition program with a personalized Intuitive eating and sports nutrition approach.
The Fueled for More Nutrition Program was created to give runners a customized, one-on-one experience. We’ll work together to create small, sustainable, unique to you to help you move forward with confidence and clarity.
Here is what you can expect to receive when we work together
- 60-minute coaching call every 2 weeks
- Exclusive online client platform
- Accountability and support
- Private messaging support
- 2 monthly group nutrition calls
- Online nutrition modules with video
- PDF handouts (pre-run snacks, fueling, hydration, iron recommendations, etc.)
- Personalized meal options with recipes
- Meal recommendations based on mileage per week, workouts, recovery days
- Guidance on self-care, stress management, and sleep
- Supplement recommendations (if needed)
How does Fueled for More work?
In the 1st month, of working together we’ll take a 360 view of your nutrition:
- Clearly define lifestyle and performance goals
- Understand how current nutrition is impacting performance and life goals
- Understand nutrient and energy needs for performance
- Education on macronutrients for lifestyle goals
- Gain awareness of hunger and fullness around mealtimes
- Understand how to create balanced meals that fit seamlessly
- Start to understand the basics of fueling for performance (pre-run snacks, recovery, etc.)
In the 2nd month, you will begin to establish habits that support your goals:
- Begin to create habits around sleep, stress, and self-care
- Be able to independently meet energy and nutrient needs for everyday nutrition
- Start to implement more running specific fueling (electrolytes, long-run nutrition
- Adjust nutrition based on the weekly training cycle changes
- Address exercise-induced GI issues
- Encourage and implement hunger and fullness cues through hunger scale
- Work through 10 Principles of Intuitive Eating Framework
In the 3rd month, you will be able to apply nutrition for the future:
- Meeting energy needs
- Know which foods cause GI issues on runs and workouts
- Know which foods are most satisfying and keep you full
- Know how to adjust foods and meals based on hunger and fullness and training cycle
- Know which lifestyle rituals fulfill needs for low stress and improved self-care and sleep
- Able to implement foods and meals that are seamlessly added to weekly nutrition
- Has built up a toolkit to reframe stress and guilt around food
- Completes and understands 10 Principles of Intuitive Eating Framework for runners
If you are an action taker and you’re serious about seeing your nutrition align with your performance goals please take a moment to fill out my application form and schedule your free discovery call. During our call, I’ll learn more about you, give you more information about my program and If we decide you are a good fit during our call, you’ll be invited to join my 1:1 coaching program!
“Gaining an understanding of the importance of nutrition/food was really empowering and I consider it a success. I used to feel like I was a failure for not know what/how to cook, not knowing why I was low on energy, why I couldn’t run harder, etc. I thought a lot of these things were my fault. Learning about how easy healthy options are to make, accepting my body and appreciating how strong it is, and not putting nutrition on the back burner any longer were all successes to me. I started wearing crop tops to run (since I had always wanted to but never tried), eating lunch at the same time every day (to create a routine), and adding in healthy and simple options that would make me feel energized.”
– Dinee Dorame
What you will learn and experience:
- 60-minute coaching call every 2 weeks
- Exclusive online client platform
- Accountability and support
- Private messaging support
- 2 monthly group nutrition calls
- Online nutrition modules with video
- PDF handouts (pre-run snacks, fueling, hydration, iron recommendations, etc.)
- Personalized meal options with recipes
- Meal recommendations based on mileage per week, workouts, recovery days
- Guidance on self-care, stress management, and sleep
- Supplement recommendations (if needed)
My nutrition program is designed for runners who are:
- Ready to commit a minimum of 12 weeks to their nutrition
- Looking to build healthy and sustainable habits past the finish line
- Needing help fueling around their runs, workouts, and prep for race day
- Training for a race or in between training cycles–either time is great to start working on nutrition
- Needing support with injuries, self-care, hydration, stress management, and sleep
My nutrition program is NOT for runners who are:
- In an active or recently diagnosed eating disorder
- Looking for macro counting or restrictive diet plans ( such as Keto, Whole 30, Intermittent fasting)
- Not open to doing the inner work
- Wanting a one-time nutrition appointment
- Only needing a race-day fueling strategy
- Only looking to reach race weight. You may or may not lose weight depending on
“I wanted to get better about my run fueling and my workout performance (including getting leaner and building more muscle). I am consistently feeling great on my runs and naturally run faster without even trying. I never had that for such a long stretch of time. I lost a few pounds as well without eating any less or feeling like I was dieting. I almost doubled my protein intake, take better care of eating carbs on time (which made sugar cravings disappear completely) and work on taking in more calories during long runs. I have a plan that works for me now and Starla made it easy for me to make it fit for my life.”
– Nele Lefeldt
This is going to be a great fit if you are looking for any of the following:
- Build sustainable food habits
- Feel more energized on runs
- Learn how to manage cravings
- Gain confidence with food choice
- Manage insatiable hunger in
- Improve body image
- Stop restricting and dieting
- Feel less sore after a hard workout and long run
- Manage GI issues on runs and race day
- Learn when and how to adjust nutrition during training
If you are an action taker and you’re serious about seeing your nutrition align with your performance goals please take a moment to fill out my application form and schedule your free discovery call. During our call, I’ll learn more about you, give you more information about my program and If we decide you are a good fit during our call, you’ll be invited to join my 1:1 coaching program!