#FridayFuel – Muir Energy Gels Product Review

During my spring training trip I decided to test a new gel on the market. Muir Energy caught my eye when I saw they are using simple, clean ingredients. I also love that the products are hand-made in small batches in Southern California. SoCal is where I got my start in running – a place close to my heart! Here is what stood out to me on their site:

  • Muir Energy uses only 4-6 ingredients for all of its products. That’s it!
  • Muir Energy is 100% Organic, Vegan, Paleo, Gluten-free and non-GMO.
  • Muir Energy is loaded with nutrition. For example, each serving contains 290-350mg of Potassium. Comparable to eating a small banana!
  • Muir Energy’s taste. You will have to decide for yourself, but everybody who’s tried it says it is unbelievably good, unlike any other gel you’ve ever tasted.
  • Muir Energy contains 115-150 calories per 30g serving – 15%-50% more than other energy gels.

I also like what founder Ian Muir McNally had to say:

“Like many endurance athletes, I struggled to find the right nutrition to keep me going while pushing my body to its limits. Most food bars are dry, heavy and not very healthy. Most energy gels are sweet and synthetic tasting, and contain ominous sounding ingredients. I wanted something simple. And quick. Something that tasted really good and was made with real organic ingredients – derived from nature, not in a lab. Something clean, reliable and good. Clean Nutrition. Pure Energy.”

Let’s start with the ingredients. On their site they do an excellent job going into detail about some of their key ingredients and how they will help you not only during activity but with overall health. Check it out here.

Now to move on to the taste… Gel haters rejoice because Muir Energy gels are not like your typical gel! The gels are known to be thick which made me apprehensive – I’ve always steered away from the thicker gels. There is even mention on their site that you actually “eat” the gels. There’s no liquid to them at all. The reason?

Bacteria and pathogens proliferate in an aqueous environment. To keep their products food safe, thinner or watery gels must use synthetic preservatives. We use exclusively real food ingredients with no synthetic preservatives. We have accomplished this by reducing water activity in our products. This results in a thicker, more viscous – as well as more flavorful, nutritionally and calorically dense – product.

Back to the taste…I started out with the Passion Fruit Pineapple Banana gel and my first reaction was “this is unlike anything I’ve ever put in my mouth!” I don’t always like to be a follower, but they can add me to the list of people who say it’s unlike any other gel I’ve tasted. Yes, it is that different from other gels on the market. I immediately understood the comment about “eating” the gels – you can actually chew on them. Unreal! The best way to describe it is an airy taffy – but without the stickiness and sugariness. Like a light and fluffy whipped taffy. I was sold after the first one. Throughout my week I tried many other flavors (see list below). I noticed that on colder days they are a little tougher to squeeze out of the packet. Their suggestion for that is to pre-cut the gel pack a little further down from the neck so that you can rip it open there and get more out easily. Having them against my body seemed to do the trick for me.

The only one I wasn’t too fond of was Blackberry Thyme. That’s really a personal preference as I’m not a big fan of thyme. I would totally eat it again – just not one of my favorites. My hands-down favorites are the Passion Fruit Pineapple Banana and Pineapple Kale. I’m a fruity kind of girl (keep your comments to yourself) and they really nailed it with these flavors! I also really enjoyed the Cashew flavors I tried (especially Cashew Vanilla because…vanilla!) In the past I have used nut butter packets for fuel but Muir Energy makes ingesting nut butters on the run even better by adding ingredients like blackstrap molasses & pink himalayan salt. Be still my heart!

My favorites ❤


Fast Burning
*Blackberry Thyme
*Red Raspberry
Red Raspberry Matè
*Passion Fruit Pineapple Banana
*Pineapple Kale

Slow Burning
Cacao Almond
Cacao Almond Matè
Cacao Almond Peppermint
*Cashew Lemon
Cashew Lemon Matè
*Cashew Vanilla
Cashew Vanilla Matè

(* flavors I have tried)

That’s right – they offer both slow burning and fast burning gels – how awesome is that? As you can tell by the flavor names the fast burning gels are fruit and berry-based while the slow burning are nut butter based. Not only does this provide options for short, intense vs. long endurance sessions, but it will also appeal to the fat-adapted athletes who want to stick with higher fat fuel towards the beginning of the race and then transition to quick metabolizing simple sugars during later stages.

They also offer Energy Jams and Spreads. On their site they state you can eat them like the gel, or you can spread them on toast, waffles, bananas, and even add it to hot water or an espresso. I will be ordering some of the Jams and Spreads next!

Photo: Muir Energy

There is a growing list of stores where you can find their products – just check on their web site. Or you can go the online route where they offer a custom variety pack so you can create your dream team!

​I’ll be using Muir Energy gels to fuel my run at UROC next weekend!!

Happy Training 🙂


#FridayFuel – Race Week Edition

Race season is about to kick off which means it’s time to focus even more on nutrition. As this continues to be the question I’m most frequently asked, here is what I’ve been eating throughout the week leading up to Boston.

img_6718Breakfast: I’ve been enjoying a version of my Ultimate Blueberry Beet Recovery Shake each day but every once in a while I mix it up by turning it into a smoothie bowl. I simply omit the ½ cup of water to make it thicker. Today’s smoothie bowl consisted of beet juice, tart cherry juice, a frozen banana and ½ cup of frozen strawberries, 1 tablespoon of apple cider vinegar, 1 tablespoon of Flora Udo’s Oil, 2 large handfuls of kale, a chunk of ginger and a chunk of turmeric. To top off the bowl I’ve added some chocolate coconut granola for additional healthy fats, blueberries for additional antioxidants, and some chia seeds for essential amino acids.


Lunch: It’s all about big salads for me. A great way to use up any veggies or leftovers in my fridge, my salads typically consist of the following base ingredients: one chopped romaine heart, (I’ll substitute/add spinach and/or mixed field greens when I have them on hand), 3 cooked beets (I save time by using Love Beets pre-cooked beets), 4 ounces of tempeh sautéed in coconut oil, ½ an avocado, seeds (typically sunflower or pumpkin) and lately I’ve been on a coconut bacon kick.


Dinner: I went with 2 dinner bowls this week. img_6689Monday and Tuesday was the burrito bowl featuring cauliflower rice. I’ve become a big fan of cauliflower rice and it’s really simple to make. Chop 1 full head, throw it into a food processor and pulse a few times until you get the consistency of rice. In a pan over medium heat I sauté ½ of a chopped yellow onion in 1 tablespoon of coconut oil. Once tender I add the “riced” cauliflower and cook, stirring consistently, for about 10 minutes. For my bowl I layered greens, cauliflower rice, cooked black beans, ½ an avocado, pico de gallo, and topped it with Chipotle Just Mayo.




Wednesday through Friday I switched to a sesame tempeh and broccoli bowl recipe that I found at Mind Body Green.




img_6717Snacks: My smoothies and salads are very filling so during a taper week I don’t always need snacks during the day. However I always make sure to eat something before my evening run. This week it’s been brown rice cakes with almond butter and cherry chia jam, and these delicious new mint chocolate coconut beet bites I found on Love Beets’ Instagram page. You can find the recipe here.



And then of course there’s always my favorite – the banana!

Happy Training (and fueling)!

LivWell Plant-Based Protein

I know what you’re thinking…another vegan protein powder. As public perception shifts towards the many benefits of opting for plant-based nutrition and athletes in particular notice that they can recover and perform at higher levels when they switch to a vegan diet the market is becoming super-saturated with plant-based protein powders which can leave your head spinning. I have to be honest in saying that my interest in LivWell piqued when I learned that the company is based out of Philadelphia, PA – close to my home town. I always have much love for Philly and anything that comes from this fine city so I had to check it out.

The story is one I can definitely get behind as an athlete who cares a great deal about the quality of the fuel I’m putting in my body. The founder is a fitness and wellness enthusiast who grew tired of corporate influence over the food industry and began to question the quality of the ingredients going into some of the products he was consuming. After months of research, consulting and experimenting he came up with his own vegan protein powders that boast only high-grade, organic, 100% plant-based ingredients.

Before I get to the fun stuff, the contents of LivWell Protein are definitely worth talking about. I’ll start with the protein sources:

Brown rice – 95% protein, fast absorption, aids muscle recovery, all 20 amino acids, lean muscle gains
Yellow peas – 80% protein, high levels of BCAA’s, high in lysine & arginine, healthy circulation, collagen formation
Sacha inchi – 60% protein, high in tryptophan, brain boosting, fatty acid omega 3, easily digested
Hemp seeds – 50% protein, packed with fiber, fatty acids, sustained absorption, easily absorbed

What you’re getting:
– 17 grams of complete protein
– state-of-the-art cold processed
– powerful amino acid profile (with all 20 amino acids)
– smooth texture
– fast & slow digesting proteins for sustained intake
– 3rd party lab testing of every batch – no heavy metals
– packaging made with recycled material
– free from soy, gluten & dairy
– no artificial anything – flavors, sweeteners or preservatives
– USDA Certified Organic – non-gmo, free from any synthetic fertilizers, hormones, antibiotics and chemicals
100% VEGAN 🙂

Now onto the fun part…testing the product! The first thing I noticed was the pleasant smell of both flavors when I opened the packages – this was a good sign! You can tell there is nothing artificial in these powders. LivWell uses organic wild vanilla bean pods and Ecuadorian raw cacao for natural flavors.

I started with one of my simple yet delicious smoothies – chocolate peanut butter banana. 1 cup of Califia Farms unsweetened almond milk, 1 frozen banana, 1 heaping Tbsp of peanut butter, and 1 serving of LivWell Raw Cacao protein. I can tell you that the protein tasted as great as it smelled! And what I really noticed is how smooth it was – there was no chalky or grainy consistency that you sometimes find with protein powders. I was off to a great start!



Next up I decided to use the Wild Vanilla Bean protein in my classic Protein Pancakes (topped with banana and peanut butter – do you notice a trend here?) One word: delicious!



Then I went onto LivWell’s Instagram page which showcases so many amazing recipes it’s hard to choose where to start. However once I saw Vegan S’mores Protein Milkshake I was sold. I used 1 cup of Califia Farms unsweetened almond milk, 1 frozen banana, 1 serving of LivWell Raw Cacao protein, 4 pitted dates, 1/4 cup cashews, and I topped it with aquafaba marshmallow fluff.

For my last taste test it was an easy decision when this Raw Vanilla Protein “Donut” recipe popped up on their IG page. Wow. These were super-easy to make and the flavor is incredible. I will definitely be making them again…and again.

Raw Vanilla Protein “Donuts”

  • Difficulty: easy
  • Print


  • 6 soaked medjool dates, pitted
  • 1 cup unsweetened, shredded coconut
  • 2 Tbsp. maple syrup
  • 2 scoops LivWell vanilla protein
  • ¼ cup pecans or walnuts
  • pinch of sea salt
  • Icing:
  • 3 Tbsp coconut oil, melted
  • 1 Tbsp maple syrup


  1. Blend all ingredients (except icing ingredients) in a processor until a dough forms.
  2. Roll into balls and freeze for about 20 minutes.
  3. Melt icing ingredients and roll balls into the icing once cool.
  4. Freeze balls again until solid and continue rolling balls in icing and freezing until desired icing is achieved (I rolled them twice).
  5. Store in fridge or freezer.

Credit: LivWell Nutrition

My verdict? I’m definitely sold on this protein and will be purchasing both flavors. The taste is superior, the texture is unlike any other protein powder I’ve tried, and the ingredients are clean and pure. Bonus: I’ll be supporting a local PA company! If you’re interested in trying LivWell you can order yours here. And make sure to check out their IG page if you’re looking for fun new ways to use their protein powders. Enjoy!


#FridayFuel – Peanut Butter Jelly Power Balls


A quick and delicious handmade fuel for training, racing, or anytime you’re craving a sweet snack. I like to freeze a few in little baggies that I can pop into my vest when I’m ready to hit the trails! You can substitute any dry fruit or go big and use chocolate chips.

Peanut Butter Jelly Power Balls

  • Servings: 15-20
  • Difficulty: easy
  • Print

Know exactly what's in your fuel by making your own energy bites!


  • 1 cup pitted dates, soaked in warm water for 10 minutes and thoroughly drained
  • 2/3 heaping cup of rolled oats
  • ¼ cup chopped dried cherries (or other dried fruit, chocolate chips)
  • 3 Tbsp peanut or almond butter
  • 1 Tbsp chia seeds


  1. Pulse the soaked, drained dates in a food processor until they form a ball.
  2. Add remaining ingredients and pulse until combined. Try not to over-process as it will turn into a paste. You want texture!
  3. Roll into ~1 inch balls – this should yield 15-20 depending on your preferred size.
  4. Pop in fridge or freezer. They’ll last up to a week in the fridge.

#FridayFuel – Chocolate Cashew Pudding

img_2326I always enjoy finding new desserts to satisfy my sweet tooth while providing my body with proper recovery fuel. When Minimalist Baker posted this recipe I couldn’t wait to try this alternative to my beloved Avocado Chia Chocolate Mousse. This rich, creamy pudding loaded with protein and healthy fats surely didn’t disappoint! It tastes great as is, but for an extra indulgence add some coconut whipped cream and peanut butter drizzle, or fresh fruit.

Chocolate Cashew Pudding

  • Servings: 2
  • Difficulty: easy
  • Print

A rich and creamy pudding high in protein and healthy fats.


  • 1 scant cup (105 g) raw cashews
  • 3-4 Tbsp (45-60 ml) unsweetened almond milk or light coconut milk
  • 1/4 cup (24 g) unsweetened cocoa powder or cacao powder
  • 1-2 Tbsp (15-30 ml) maple syrup (or sub more dates)
  • 2 pitted Medjool dates (or sub more maple syrup)
  • 1 tsp pure vanilla extract
  • 1 Tbsp melted coconut oil
  • Pinch of sea salt


  1. Add raw cashews to a mixing bowl and cover with boiling hot water. Let set for 1 hour, then rinse and drain thoroughly.
  2. Add to blender along with remaining ingredients and blend until creamy and smooth, scraping down sides as needed.
  3. Scoop pudding into serving containers and cover. Chill in the refrigerator until cold and thickened – at least 2-3 hours. Serve as is or with my favorites: coconut whipped cream, peanut butter drizzle, or fresh fruit!

Credit: minimalistbaker.com

#FridayFuel – Coconut Lime Shake

Nothing says summer like the flavor combination of coconut & lime! Coconut water is high in the electrolyte potassium, so this shake is perfect before or after an intense workout in the heat. Or anytime you’re thirsty for something refreshing!

Coconut Lime Shake

  • Servings: 1
  • Difficulty: easy
  • Print


  • 1 cup coconut water
  • 1 cup frozen young coconut flesh
  • 1/2 tsp vanilla
  • 1/2 tsp agave
  • juice from 1/2 of a lime
  • 1 Tbsp coconut oil (optional)
  • Optional Toppings:
  • 1 Tbsp coconut oil
  • toasted coconut flakes
  • lime zest


  1. Place all ingredients into your blender and blend until smooth. The shake will be frothy and small chunks of coconut will remain – all the better!
  2. Top with toasted coconut flakes and lime zest if desired.

#FridayFuel – Sweet Potato Toast

The new trend is sweet potato toast and wow – what a discovery! I love sweet potatoes, and I also love piling things on toast! Since I avoid breads when I’m in training cycles this is an awesome alternative and a great snack idea. 

No recipe needed – you simply slice a sweet potato into your desired thickness (the thinner the slice the easier to toast), place it in your toaster and toast on high. When it finishes you will likely need to toast it one more time. You want to see some browning on the slice and then you know it’s ready. When it comes to toppings you can go crazy! I started with some good ol’ standbys:

almond butter, dates, coconut & cinnamon

avacado mash, nutritional yeast & sea salt

chocolate peanut butter, raspberries & coconut

Up next will be cashew cream cheese, red onion, cucumber, capers and dill. Then maybe smashed black beans, guacamole and salsa. Sautéed kale, white beans and garlic. I could go on and on. Have fun creating your own sweet potato toast snacks and feel free to share them with me 🙂