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Mile & Bite 
Nutrition for Runners

Welcome to the events page. Here you will find free webinars and nutrition programme designed specifically for runners seeking to optimise their nutrition and race performance.

Click below buttons for details and event registration.

Citrus Fruits
Plant Shadow

Nutrition Programme for
Trail Runners

This programme has been designed and piloted for dedicated runners training for trail races of various distances. Join now so you can master your nutrition - race smart, finish strong and recover swiftly. 

 

Programme Topics:  Hydration Strategy, Pre-Race Nutrition, Race Nutrition & Logistics, Post Race Recovery & Immunity​, Plant-Based vs Ketogenic Diets for Runners, Nutrition for Women Masters

Upcoming Events

  • Nutrition for Runners - Hydration Strategy
    Nutrition for Runners - Hydration Strategy
    Programme Series
    Sun, 15 Dec
    Webinar
    15 Dec 2024, 7:00 pm – 8:00 pm
    Webinar
    15 Dec 2024, 7:00 pm – 8:00 pm
    Webinar
    Are you keen to optimise your nutrition for an upcoming race? Did you know fluid loss of >2% body weight can affect mental and athletic performance? Join and learn how to formulate your own hydration strategy with varying frequencies, volumes and types of fluids for your training and races.
  • Nutrition for Runners - Pre Race & Race Nutrition
    Nutrition for Runners - Pre Race & Race Nutrition
    Programme Series
    Sun, 05 Jan
    Zoom Webinar
    05 Jan 2025, 7:00 pm – 8:00 pm
    Zoom Webinar
    05 Jan 2025, 7:00 pm – 8:00 pm
    Zoom Webinar
    Are you keen to optimise your nutrition for an upcoming race? This session will focus on pre-race and race nutrition, why we taper, what to eat pre and during race, and how to avoid gastrointestinal issues during events.
  • Nutrition Programme for Trail Runners -  Post Race Recovery
    Nutrition Programme for Trail Runners -  Post Race Recovery
    Programme Series
    Sun, 12 Jan
    Zoom
    12 Jan 2025, 7:00 pm – 8:00 pm HKT
    Zoom
    12 Jan 2025, 7:00 pm – 8:00 pm HKT
    Zoom
    Are you keen to optimise your nutrition for an upcoming race? Did you know post race recovery nutrition is often neglected by runners? Join now, learn how to take advantage of the Golden Hour for better muscle repair, sleep and immunity. So you can come back stronger and enjoy those lovely trails!
  • Nutrition for Runners - Hydration Strategy
    Nutrition for Runners - Hydration Strategy
    Programme Series
    Sun, 19 Jan
    Webinar
    19 Jan 2025, 7:00 pm – 8:00 pm
    Webinar
    19 Jan 2025, 7:00 pm – 8:00 pm
    Webinar
    Are you keen to optimise your nutrition for an upcoming race? Did you know fluid loss of >2% body weight can affect mental and athletic performance? Join and learn how to formulate your own hydration strategy with varying frequencies, volumes and types of fluids for your training and races.
  • Nutrition for Runners's Microbiome - 2 Feb
    Nutrition for Runners's Microbiome - 2 Feb
    Programme Series
    Sun, 02 Feb
    Zoom
    02 Feb 2025, 7:00 pm – 8:00 pm HKT
    Zoom
    02 Feb 2025, 7:00 pm – 8:00 pm HKT
    Zoom
    Are you keen to optimise your nutrition for this race season? If you are one of those unfortunate runners struggling with tummy issues during races? Join now and learn how to strengthen your gut and immunity. Say bye-bye to GI suffer-fest and finish strong like a champion.
  • Nutrition for Runners - Pre Race & Race Nutrition - 16 Feb
    Nutrition for Runners - Pre Race & Race Nutrition - 16 Feb
    Programme Series
    Sun, 16 Feb
    Zoom Webinar
    16 Feb 2025, 7:00 pm – 8:00 pm
    Zoom Webinar
    16 Feb 2025, 7:00 pm – 8:00 pm
    Zoom Webinar
    Are you keen to optimise your nutrition for an upcoming race? This session will focus on pre-race and race nutrition, why we taper, what to eat pre and during race, and how to avoid gastrointestinal issues during events.
  • Nutrition Programme for Trail Runners -  Post Race Recovery
    Nutrition Programme for Trail Runners -  Post Race Recovery
    Programme Series
    Sun, 02 Mar
    Zoom
    02 Mar 2025, 7:00 pm – 8:00 pm HKT
    Zoom
    02 Mar 2025, 7:00 pm – 8:00 pm HKT
    Zoom
    Are you keen to optimise your nutrition for an upcoming race? Did you know post race recovery nutrition is often neglected by runners? Join now, learn how to take advantage of the Golden Hour for better muscle repair, sleep and immunity. So you can come back stronger and enjoy those lovely trails!
  • Nutrition for Runners - Hydration Strategy 9 Mar
    Nutrition for Runners - Hydration Strategy 9 Mar
    Programme Series
    Sun, 09 Mar
    Webinar
    09 Mar 2025, 7:00 pm – 8:00 pm
    Webinar
    09 Mar 2025, 7:00 pm – 8:00 pm
    Webinar
    Are you keen to optimise your nutrition for an upcoming race? Did you know fluid loss of >2% body weight can affect mental and athletic performance? Join and learn how to formulate your own hydration strategy with varying frequencies, volumes and types of fluids for your training and races.

Client Testimonials

Young Woman Running

Richard

Thank you for providing this platform. I have learned a great deal and it has helped me immediately improve my long training runs and races. The detailed, science backed explanations were very clearly delivered and you were always happy to answer questions.

On a Run

Stephanie

Vicky’s program is definitely worth while to do. There was a lot of interesting and useful facts to learn and it opened your eyes to research further on topics. Having group sessions also allowed you to hear more on what works for others to help you on your runs. Thanks Vicky!

Up the Stairs

Matthew

Vicky's friendly and inclusive personality and her expert knowledge in the subject. I Also liked expanding my knowledge, which can be practically applied to my running.

Client Testimonials

Young Woman Running

Tom

I've enjoyed it as it has definitely helped me expand my knowledge on all things nutrition (something I've taken for granted since I felt like I didn't really need to pay all that much attention to).

On a Run

Kaman

It covers everything that I need to help me with my training and racing, especially with hydration and how much salt, carbs and protein I need. Also, I like how everyone shares what they eat in races and in general.

Up the Stairs

Andrew

Content was very relevant and clearly presented. As it was a small group, the programme could be adjusted according to individual needs.

Mountaineous Landscape

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LEA Logo_edited.jpg

Free Webinar

The Risk of Low Energy Availability in Female Endurance Runners

Are you an endurance runner curious to know about LEA? What are the definition, screening methods, study results and implications for your health and athletic performance? Please join me for an interactive session

Thursday 7 Nov 2024 7-8pm (Eng)

11月14日星期四晚上七點 (廣東話)

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