Amanda Wagner Nutrition

09/04/2026

AUGUST
🏃‍♀️🥵 🧍🏽🧍🏼‍♀️🐻 ⚾️ 🐕 🚶‍♀️ 🐈‍⬛ 🐈 📚

08/01/2026

JULY
🌞 🌊 🥵 🏃‍♀️ 💪🏻 🌱 🫘 🍨 🥙 🐈‍⬛ 🐕 👩‍❤️‍👨
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07/16/2026

If there isn’t dessert I don’t want to go. 🙂‍↔️

Here’s your sports dietitian and running coach reminder that whether it’s after a long run/ ride/ swim or on a rest day, you can have dessert. 🫶🏻

Running at different levels over the years has taught me that nutrition isn’t about being “perfect.” It’s about consistently fueling your body, supporting your performance, and enjoying your life along the way. ☺️

Long runs, rides, swims, and hard workouts require plenty of fuel, but don’t forget that rest days are when your body repairs, adapts, and gets stronger. 💪🏻 Recovery is work, too! And neither type of day calls for guilt around food.

A sustainable approach to nutrition makes room for all foods, including dessert, because building a strong body, fueling for performance, and a healthy relationship with food all go hand in hand! 😋🍨🧁


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06/25/2026

Runners 🤝 Carbs

And many runners are surprised to learn that if carbohydrate intake is too low, the body doesn’t simply stop needing them. Instead, it creates glucose through a process called gluconeogenesis.

In the simplest terms, think of gluconeogenesis as your body’s backup plan.

When it doesn’t get enough carbohydrates from food, it starts making glucose from other sources, including amino acids from protein.

Meaning, sources normally used in recovery and rebuilding, get recruited elsewhere.

Why does that matter?

That’s why adequate carbohydrate intake is so important for runners looking to perform and recover well. And being able to leverage that might be one of the most powerful tools you have in your training.

In our recent Laces and Legends conversation, Amanda Wagner breaks down why carbohydrates are often misunderstood and why eating enough can actually support both performance and body composition goals.

This is a topic we discuss frequently with athletes at Filla Endurance.

The goal isn’t simply to train hard. It’s to give your body the fuel it needs to adapt to that training so training actually works.

Amanda is a Registered Dietitian, run coach, and member of the Filla Endurance coaching team. Her expertise helps athletes bridge the gap between training and nutrition so they can perform at their best.

The full episode is available now on Spotify - link in our bio.

https://open.spotify.com/episode/59kHGwbdCPXP4V8iIWRMtd?si=G9s3HHqzRdS09T-uz4ddDg

06/23/2026

What if the reason you’re struggling through summer runs isn’t your fitness or even the heat?

In our latest Laces & Legends episode, registered dietitian and UESCA certified run coach Amanda Wagner joins us to discuss one of the most overlooked performance factors for runners: fueling and hydration.

We talk about:

• Common hydration mistakes runners make in the heat

• Why carbs matter more than many runners realize

• Signs you may be underfueling (including one side effect that might surprise you)

• How proper fueling supports performance, recovery, bone health, and long-term well-being

• Practical strategies you can start using on your next run

Listen now on Spotify: https://open.spotify.com/episode/59kHGwbdCPXP4V8iIWRMtd?si=-I_jQLzsSmG29Xx1sTmqdQ

06/23/2026

Running into the start of a new marathon training block like…. 🙌🏻

I am so excited to share that I am running the Bank of America Chicago Marathon this year sponsored by Runner's World! 😍It’s pretty surreal to be running through my favorite running publication that I’ve been reading for nearly 20 years! 🤯

And it feels so exciting to be toeing the line for a marathon for the first time since 2019. The Chicago Marathon holds a special place in my heart as it’s where I got engaged in 2016 (swipe for engagement throwbacks 💍 + a few others for fun), I’ve volunteered at a water stop numerous times, it’s the only marathon I’ve run, and it’s in the city I live + love. 🥹

I’ve tried to make my return to marathoning numerous times since 2019, but my own up/down health situation, deferring my 2020 Chicago bib incorrectly, lottery denials, and hotter than expected weather have thwarted my attempts the last 7 years. 😢 2026 feels like the year to finally run marathon 3 and go after a big running goal of mine! 🤩

I’m excited to fuel up, train hard, and toe the line with so many of you in October! Who else is running the Chicago Marathon this year?! 👇🏻
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06/19/2026

As someone who gets colonoscopies essentially every year despite my age, is vegan + an avid runner, and is a registered dietitian, I wanted to create a resource for colonoscopy prep I wish I had to reference before my first one!

I want to validate that it can feel really challenging to prep for colonoscopies if you are used to eating a high fiber diet as a plant-based person and suddenly many of those foods are being temporarily taken away from you. 😢 But again, this is temporary!

While fiber is AMAZING for digestive health, it likes to hang out for a long time in your colon and these fibrous foods can potentially mask areas of your colon your GI doctor is trying to view during the colonoscopy to check for polyps, cancer, or inflammation. So a temporary 3-7 day long low residue/low fiber diet will make the prep for the colonoscopy MUCH easier and will likely result in a cleaner colon after completing the prep.

I hope this resource helps make colonoscopy prep a little easier for you! It is also available as a post and downloadable free resource on my website if you want a larger version! ☺️ And sorry, not sorry about the song choice-it made me laugh! 🤣 Feel free to ask any questions or share any tips you’ve learned after doing colonoscopy prep yourself as a plant-based person!👇🏻

Get a free pdf version of this post at the following link: https://amandawagnernutrition.myflodesk.com/plantbasedcolonoscopyprep
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06/03/2026

05/30/2026

Meet Cookie! 🍪 🐶

She’s a ~11 week old gerberian shepsky rescue all the way from an orchard in California taken in by the in Libertyville, IL!

We met her on my birthday (Wednesday) and brought her home to Chicago from her foster home in the far northern suburbs of IL this morning! 🥰

She was so good in the car, is playful + full of energy (we are hoping she will be a running buddy soon 🏃‍♀️ 🏃‍♂️ ), loves to nap, and sweet as can be (hence we we named her Cookie)! 😍 We are in love and the only one still warming up to her is Bria! 🐈‍⬛ ⠀⠀ ⠀

05/29/2026

Carbs!! 🥯 🍌🍞🍇🥨🍠🥔🍬🍝

They are cheaper, more effective, and safer than pre-workout supplements and energy drinks too!

A lot of times my clients will want me to give them brand recommendations for those supplements + things like creatine and protein powders first over things like adding in an applesauce, a bagel, or graham crackers pre-run, gels or chews during a longer workout, and a fruit smoothie or pretzels (+protein!) after a run/bike/swim.

I’m not completely anti-supplement (especially vitamin and mineral supplements) in the right situation, but eating enough carbs is going to be much more effective for improving your energy levels before, during, and after runs/bikes/swims than things like pre-workout supplements. The basics before the extras every time. The basics aren’t sexy, but wow are they effective!

What’s your favorite carbohydrate before and during runs/bikes/swims/ working out?! 👇🏻

Some of my go-tos ( but not the only products I like/use/recommend) are fig bar, energy gummies, energy waffles, vegan gummy candy, or a bagel before runs and gels or gels during.
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