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Renee Merchant knows the value of good nutrition

nutritionAs a runner Renee Merchant knows the value of good nutrition. Among her accomplishments were the back-to-back wins at the Disney World Marathon in 2012 (2:38:35) and 2013 (2:48:30). 

“The main force behind my philosophy is a deep desire to help individuals achieve their long-term diet and nutrition goals. Whether you’re seeking help with weight loss, sports nutrition, or disease prevention, each client is individually evaluated by a professional Dietitian-Nutritionist and provided with a well-researched and comprehensive plan they can follow for the rest of their lives,”- Renee Merchant.

Renee shares a few comments relative to nutrition and how she has progressed through the sport. We all may overlook this as we go about our daily lives. 

 

How long have you been in the sport?

I’ve been running since I was 9 years old. As a child, I loved running. I didn’t start competing until I was in high school though. 

 

How did you manage any injuries?

It’s important to have interests outside of running to fall back when injured. I love reading, cycling, and painting watercolor. 

 

At what point did you decide to pursue your present career?

I decided to become a dietitian because I wanted to help people become more empowered in their own health. 

 

When it comes to nutrition does a runner need more than a non-runner?

Nutrition is important for everyone. We all need to be thinking how to fuel our bodies the best way possible. Runners sometimes think they can “out run” a bad diet but runners need to think about fueling their bodies appropriately to be able for optimal training. 

How important is nutrition when it comes to a fitness program?

Optimal nutrition is a part of an ideal fitness program. Learning how to eat well can improve the outcomes of working out. 

According to Harvard Health,

At the most basic level, nutrition is about eating a regular, balanced diet. Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. Proper nutrition also helps protect you from illness and disease, such as heart disease, diabetes, cancer, and osteoporosis.”  (Nutrition – Harvard Health).

 

When it comes to nutrition are there different recommendation for male’s vs females?

Men and women differ when it comes to nutrition recommendations, but we can all improve our health by eating well balanced meals. 

 

What factors does age have to do with nutrition? 

There are many factors that can influence our nutritional needs such as age, activity level and health goals. Age is one of those factors. As we age, our nutritional needs can change. 

 

Do most of the athletes you know pay attention to their nutrition?

I’ve noticed that people are more aware of the benefits of eating well in the past few years. More so than when I started running. I’ve noticed people are asking more questions and seeing health experts to help them learn more about nutrition. 

If a person is not competitive, do they need to be health conscious when it comes to food? 

Everyone can benefit by learning more about how to improve our health. 

 

What is wrong with regular food and is plant based better?

 A plant-based diet is high in fruits and vegetables which are high in antioxidants and phytochemicals which lower inflammation. Research has shown benefits for decreasing risk of cardiovascular disease, lowering blood pressure and aid in weight loss. If a person is interested in a more plant-based style of eating, there are lots of recipes, cookbooks and speaking to a dietitian can be helpful. 

 

What is the most important meal of the day?

Eating breakfast is a great way to start the day off right. Eating breakfast is a great way to fuel the body and provide the body with a good source of energy. 

 

What is the main source of energy for an athlete?

Runners need a healthy balance of carbohydrates, protein, and fats. Carbohydrates are our source of energy for our brain and muscles. Protein is needed for muscle building, muscle recovery/repair, hormone production and much more.

Fats not only taste great but are also integral to hormone production, recovery and decreasing inflammation, plus the enjoyment of our meals and satiety.

 

Is there anything that stands out which you hear from athletes?

Athletes tend to have questions about how to fuel their bodies appropriately to perform the necessary training run or activities, but they also want to get healthy. Especially for athletes who are looking to perform at a high level or aging athletes. 

 

Are there any signs which can let you know that your nutrition is affecting your performance?

This can be different for most people, but some signs would be feeling a lack of energy. 

 

 

*For more information on Renee Merchant, click HERE. To read other interviews by George Banker, visit his M:M Expert Author Page.

 

 

Author

  • George Banker was the Operations Manager for the Army Ten-Miler (US Army / MDW), one of the largest 10-mile road race in the United States. From 2003 through 2023, his responsibilities included the operational planning, logistics, community outreach, design of the course, volunteer recruitment, and support to medical and police jurisdictions. Prior to joining the Army Ten-Miler, he worked 25 years at IBM serving in administration and management within the federal marketing environment in Bethesda, Maryland. He is retired from the U.S. Air Force (enlisted grade Technical Sergeant), where his experience included ground refueling supervisor and cryogenic fluids production supervisor. He received 14 military decorations including the Air Force Commendation Medal, Vietnam Service Medal, Republic of Vietnam Gallantry Cross with Palm, and Republic of Vietnam Campaign Medal (1969-1989). Since 1983, he has worked as a freelance photographer and journalist, contributor for the Runner’s Gazette, and He is the author of “The Marine Corps Marathon: A Running Tradition”. He is an avid runner, with 136 marathons completed.

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