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Emily Rudow

Go Do.

All Posts Under diet

I Gave Up Meat for 60 Days. Did My Performance in the Gym Suffer? What the science says and what my body experienced

January 5, 2026January 5, 202615 minute readby emilyrudow

The Problem with Trying to Reclaim Control Through Fat Loss

June 21, 20232 minute readby emilyrudow

What I Eat in a Day to Build Muscle A Full Day of Eating in a Caloric Surplus

October 25, 2022October 25, 202212 minute readby emilyrudow

Nutrition Strategies for Improved Performance in Training How to leverage carbs, fats and protein in running, weightlifting, and endurance events.

August 6, 2021August 12, 202123 minute readby emilyrudow

How I Built Muscle in 30 Days on a Vegetarian Diet

March 26, 2021March 27, 202116 minute readby emilyrudow

My 2 Week Mini Fat Loss Cut Experiment A detailed guide on how to quickly lose body fat while retaining muscle.

December 30, 2020April 19, 202118 minute readby emilyrudow

What I Eat to Build Muscle and Lose Body Fat A deep dive into my nutrition plan

July 7, 2020July 8, 202020 minute readby emilyrudow

How I Transformed My Body and Running Performance in 1 Year

April 28, 2020April 28, 202019 minute readby emilyrudow

Race Fuel: The Ultimate Nutrition Guide For Runners

February 19, 2020April 20, 202015 minute readby emilyrudow

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emilyrudow
Mount Harvey is relentlessly steep, but so worth i Mount Harvey is relentlessly steep, but so worth it for these views 😍 The way down is always a ~journey~, and on this descent my pole got stuck in a tree and whacked me in the face. I emerged with a bloody lip and bruised ego, but no rolled ankles 🙌🏼 One week until my taper and trying to enjoy the last of my bigger days before the anxiety and restlessness hits me like a truck 😂 #mountharvey #hikebc #200miletraining #trailrunner #trailrunninglife
Yesterday was one of those days where I was poweri Yesterday was one of those days where I was powering through 100% on fumes. Rolling up to the base of the Sea to Sky gondola, I sat in the car for a good 5 minutes, trying to convince my ass to get out there, in the pouring rain, and do what was on the training calendar. Ultras require you to keep moving even at your lowest point—when you feel like you can’t stomach another mile, you just keep putting one foot in front of the other and try to shut your brain up. And yesterday felt like one of those opportunities to push through, even though my mind was begging me to just drive home. But when is it an opportunity to develop further self-discipline and when is it a clear sign that your body and mind genuinely need a rest? Sometimes it’s very hard to tell the difference. Within the first 10 minutes, I knew it was going to be a rough day. My legs were burning more than usual, my breathing was heavy, and my mind was foggy. I just didn’t want to be there. At all. After my descent from the third peak to the base of the chief and before starting my climb back towards Sea to Summit, I was miserable. Slipping all over the place, cursing the roots I kept tripping over, and trying hard to be positive (it wasn’t working). I kinda decided right there that I was going to cut it short, and for the rest of the hike, I was trying to make peace with that. Some days you have it in you, and some days you just don’t. This was my first training day where I didn’t enjoy it at all—trudging through, slug-like, wanting it to end so I could put on dry clothes and eat a burrito. Less than a month out from Tahoe, and managing energy feels more important than ever. Still putting in the work, but also paying acute attention to the tank 😮‍💨 #tahoe200 #seatosummit #trailrunner #trailrun #hikesolo
200 Mile Training | Week 14 Recap 🏔️ Total Time: 200 Mile Training | Week 14 Recap 🏔️ Total Time: 9:55:30 Total Distance: 57.44 km Total Elevation Gain: 3,461 m 3 strength workouts (paring this down as trail time ramps up) Last week was my heaviest elevation-wise so far, but aside from a bit of sleepiness and soreness, my body handled it pretty well. While in Whistler, my route got derailed with a bear on trail less than a mile in. My back-up was the ascent trail up Blackcomb, but after 3km, I hit snow. So I ended up climbing some ski hills and running the trails around the village. It’s tough doing big days during shoulder season given the amount of snow on my bigger go-to summer routes. I’m finding the route planning is starting to become the most mentally taxing especially as the days get bigger. There’s lots of improvisation, detours, and creativity involved in training for a 200-miler during this time of year. I’m about a month and half from race day and the nerves have been kicking in full-force. I’ve been finding that when I’m out doing the thing, my anxiety subsides, but as soon as I rest my mind starts spiralling. I’ve been trying to get to a place of calm (which is my biggest work in progress); controlling the variables that are controllable, and trying to let go of worst case scenario thinking 😮‍💨 We still got lots of work to do! #tahoe200training #200miletraining #trailrunningviews #trailrunner #hikebc
More time training means less time to feed myself More time training means less time to feed myself lol. Thanks @tacofinolovesyou for keeping me (+ my lil' lady 🐾) fuelled, full, and one happy taco-loving gal 🙋🏼‍♀️🌮🏔️ #trailrunning #hikebc #tacofino #runningfuel #runvan
Been slacking on the social media posting lol, but Been slacking on the social media posting lol, but we back! Week 12 was the most volume I’ve done so far in this training block, but I had to scale back week 13 because of travel + my girlfriend’s birthday. I’ve been practicing with different gear setups, trying to acclimatize to the extra weight on my back. Running with a 2L hydration pack + 2 x 500 ml flasks feels uncomfortable, but I gotta get used to it because of the long distances between aid stations. The amount of logistics and planning for these type of events is insane and tbh it’s been stressing me out. We still have some time, and I’m trying to not let my fear of the unknown, issues with gear, navigation, and the daunting distance get in my head, but it’s hard. I’ve been anxious as hell. As much as these races are physical, the mental work has always been more challenging. But I have some tricks that I've developed over the years: reminding myself why I'm doing this in the first place, preparing myself as best I can, and knowing that things are going to go sideways at some point, but to embrace, adapt, and just keep movin'. 📸: @loveofvita #ultratrailrunning #ultratraining #tahoe200training #trailrunning #trailrunner
Happy birthday to the most beautiful, hilarious, l Happy birthday to the most beautiful, hilarious, loving, generous, kind, caring, multi-faceted, all-around incredible lady. So lucky to have met you. Can’t wait to celebrate today with you + many more birthdays to come. Have the best day Kenz, I love you😘🎂🥳x
Happy Easter🐣 & Passover! Celebrated with a hike Happy Easter🐣 & Passover! Celebrated with a hike in my happy place with the lady bug. Sea to Summit as an out and back is always a tough day, but a rewarding one. I’m starting to practice carrying a heavier pack (mandatory gear + 3L of water), which is gonna take some getting used to😅 Hope you all all enjoy some delicious treats and family time today x #seatosummit #hikebc #squamish #hikesquamish #hikesolo
200 Mile Training | Week 10 Recap ↟ᨒ As I was wri 200 Mile Training | Week 10 Recap ↟ᨒ As I was writing this recap, I kinda forgot what I did last week 😂 
Week 10 was my recovery post-Chuckanut. I took a few days off running with flexible workouts on the schedule based on how I was feelin’. My coach and I didn’t know what the damage would be post-50k, but I was pleasantly surprised to be feeling quite good…aside from some aggressive sleep-yelling the first night. The ol’ body is holding up well! The highlight last week was definitely hiking the Slhanay trail for the first time with my pal @wild.and.hungry, who lugged up a piece of cake to the summit to celebrate my bday. My heart genuinely could not handle it. Still not feeling ready at all for Tahoe, but that’s how I’ve felt every new distance so far…and it’s worked out. + I still have a few month of training to go! 👍🏼 #200miletraining #hikebc #trailrunner #hikemoreworryless #slhanay
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