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Are you ready to up your nutrition game?

Are you looking to chase down some big goals  Whether you’re training for your first marathon or triathlon, have your sights set on a BQ, or you’re a seasoned endurance athlete and excited to set a new PB...

THIS nutrition program WILL be the difference maker for you this year.

Are you ready to finally stand at the start line with confidence, knowing that you’ve done everything you can to perform your best?  

Have you every had these thoughts?

As endurance athletes ourselves, we get it. And we've got answers!💫

  • Do you worry about eating too much, but also wonder if you’re not eating enough for your training?

  • Are you worried about eating too many carbs, and struggle to figure out how much you need?

  • Do you eat well all day but then crave sweets and feel like you could raid the kitchen all evening?

  • Do you feel like you’re putting so much work into training but not seeing the results you would expect?

  • Are you tired of googling and listening to Instagram soundbites, but also don’t have time to research and sift through information and just want to know exactly what you should be doing?

  • Do you feel like you're always questioning your race day plan, and then end up hitting the wall at 30km, or are stuck visiting the port-a-potties, or suffering through muscle cramps?

If so, you are in the right place!

Let us take the confusion out of nutrition for endurance sport, and guide and support you to develop a personalized plan that will propel you to your next PB (and feel great doing it!).

Fuel to Perform will give you the support and accountability to develop your own blueprint for fueling, which you will be able to use for years to come!

We focus on 4 key pillars of sport nutrition:

PILLAR 1 - Building the Foundation: Develop a fueling mindset and understand exactly what your body needs to train, perform, and recover.  Gain tools and knowledge to understand nutrition periodization, and how to assess your own nutrition and eating habits.  Learn how to challenge long-held thoughts and beliefs about food that may be holding you back from fully embracing a fuelling mindset.

PILLAR 2 - Day-to-day Training Nutrition:  We cover everything you need to know about macronutrients, micronutrients, how to fuel like the athlete you are, and ensure that you are getting everything you need for your body to put in the work.  This is where you’ll learn exactly how much you need to eat (no more second-guessing and wondering if you’re under or over-eating!)

PILLAR 3 - Workout and Race Day Nutrition: We will develop your very own personalized long workout and race day plan - including hydration and electrolyte plan.  You will get product guides and templates to take all the guess work out of what and how much to eat and drink.  We will strategize around  common issues like GI concerns.  We will develop a personalized carbohydrate loading protocol and make sure that you have loads of time to practice and fine-tune to make sure it’s ready for race day.

PILLAR 4 - Supplement Protocol for Endurance Athletes:  Although we focus on food first, the final piece of the puzzle is learning to identify where the gaps in your diet might be, and which supplements help with endurance sport performance.  You will then be able to develop your own supplement protocol.

PLUS all the extras! You will also get bonus material about how to work through GI issues, nutrition strategies to prevent injuries, and how to fuel for different parts of your training cycle like peak training weeks and taper weeks.

Here's what you get when you join!

  • EXPERT Coaching

    Cara Kasdorf has worked as a Registered Dietitian in the area of sport nutrition for over 16 years. She has supported hundreds of athletes to optimize their nutrition plan and achieve their full potential.

  • Video Content

    You get short videos with all the information you need to build your plan. You can watch as you need them, and go back and review time and again!

  • ALL the Resources

    You will receive product guides, templates, and worksheets to put the information we discuss into an actionable plan.

  • Live Q&A Sessions

    Cara will facilitate live Q&A sessions 4x per year. That's right - you get to jump on a call and ask all your questions, pick Cara's brain, and make sure you're on the right track!

Course curriculum

    1. Welcome! I'm glad you're here! (START HERE)

    2. [VIDEO] Welcome and Introduction to the Course!

    3. Zoom Q&A sessions: 2025 Dates and Link

    4. Terms of Service (Please complete)

    1. Fuel to Perform: Energy Availability

    2. Fuel to Perform: Sleep, Stress + Habits

    3. [Download] Habit Inventory

    4. [Download] Meal planning tools

    5. [Download] Adequate Fuel Questionnaire

    6. [Download] Intuitive Eating Questionnaire

    7. [Download] Energy Availability

    1. [VIDEO] Intro to Macronutrients

    2. [VIDEO] Carbohydrates

    3. [VIDEO] Protein

    4. [VIDEO] Fats

    5. [VIDEO] Nutrition Periodization

    6. [Download] Carbohydrates for Endurance Athletes

    7. [Download] Sample meal plans to meet carbohydrate needs at different training levels

    8. [Download] Carbohydrate Content of Food

    9. [Download] Protein handouts

    10. [Download] Protein Packed Breakfast Ideas

    11. [Download] Fat for Endurance Athletes

    12. [Download] Performance Plates

    1. [VIDEO] Fuel to Perform - Micronutrients

    2. [Download] Bloodwork for Athletes

    3. [Download] Micronutrients

    4. [Download] Micronutrient Worksheet

    1. [VIDEO] Pre-workout nutrition

    2. [VIDEO] Intra-workout nutrition

    3. [VIDEO] Post-workout Fuel

    4. [VIDEO] Creating a Personalized Hydration Plan

    5. [Download] Hydration Calculator

    6. [Download] Carbohydrate Plan Worksheet

    7. [Download] Calculate your sweat rate

    8. [Download] Hydration Plan Worksheet

    9. [Download] Energy and Protein Bars for Endurance Athletes

    10. [Download] Building a Balanced Smoothie

    11. [Download] Intra Workout Carbohydrate

    12. [Download] Intra Workout Hydration

    13. [Download] Post-workout Fuel for Endurance Athletes

    14. [Download] Pre-workout Fuel for Endurance Athletes

    15. [Download] Sport Nutrition Product Guide

    1. [VIDEO] Injury Prevention and Recovery

    2. [VIDEO] Peak Weeks and Taper Weeks

    3. [VIDEO] Gut Health

    4. [Download] GI Issues

    5. [Download] Injury Prevention

    6. [Download] Digestive Health

About this course

  • $497.00
  • 59 lessons
  • 6.5 hours of video content

What past participants say about Fuel to Perform!

Highly recommend this course!

70.3 Ironman Triathlete

I highly recommend this course. Cara taught me things I didn't even know I should have been thinking about. It's amazing how simply changing the amount of carbs and protein you consume during and right after training can greatly impact your daily energy! I have a solid foundation to build my fueling plans, so I feel 100% during and after race day.

All the tools to be confident in my fueling!

Ironman Triathlete

This course covered everything I wanted to know about planning out nutrition for endurance racing. Nutrition has never been a strong area for me, but this program has provided the foundation and tools needed to create an effective nutrition and hydration strategy for my triathlon training and racing. I am able to approach my race season much more confidently

Night and day difference!

Triathlete and marathoner

I highly recommend this course. I have experienced a night and day difference in my activities. I feel stable throughout the day and no longer hangry. I feel energized during my activities and recover much better. Thank you Cara!!

Grounded in the latest research and science

Triathlete and marathoner

I registered for Fuel to Perform expecting to get some insight and clarity on fuelling for long workouts and races. I got that. As importantly, Cara helped me shift my mindset shift about eating and exercising. Along with all the valuable information about macro and micro nutrients, supplements and snacks (bring on the snacks!) Cara encouraged us to think about how we define and measure success. Cara is a thoughtful and thorough educator — the course is grounded in the latest research and science, delivered with empathy based on experience. I highly recommend it to anyone wanting to increase their knowledge and understanding of how the right food at the right time makes all the difference for training and recovery.

Easy-to-execute plan!

Ironman Triathlete, Kona finisher

Over the past few years, the biggest limiting factor in my Ironman racing was my stomach during the run portion. I had experienced GI issues that forced me to walk and take unnecessary breaks. Working with Cara I was able to do all my racing this year without any GI issues. We went through an easy-to-execute plan that was refined over a few races. It has been a pleasure working with Cara!

Investment

Get instant access to everything you need to fuel to perform your best!

Your instructor, dietitian and coach

Registered Dietitian & Sports Nutritionist Cara Kasdorf

As a Registered Dietitian/Sports Nutritionist and marathon runner herself (12 full marathons and too many half marathons to count!), Cara understand the unique needs, demands, and challenges of endurance athletes. She is committed to helping athletes find sustainable approaches to eating that fuels them for their pursuits in their sport and life. Cara has worked with many high-performing athletes including marathoners, ironman athletes, and triathletes who have placed on the world stage, as well as players from team sports including OHL and NHL level hockey players. Cara is the co-owner of Blueprint Nutrition, a virtual nutrition practice that serves two distinct populations - athletes and children. Her training includes a Bachelor of Human Nutritional Science from the University of Manitoba, a Master of Applied Nutrition and Dietetic Internship from the University of Guelph, and numerous continuing education course in eating disorders, body image, and sport nutrition.

FAQ

  • Is this covered by health insurance?

    Many extended health insurance benefit plans have coverage for the services of a Registered Dietitian. You need to inquire with your employee individual benefits plan. If you need an official receipt, simply ask and we will forward that to you.

  • What if I am training for a race at a different time of year?

    This content will still provide valuable content and guidance for your next training block. You will get the most out of the course if you are able to practice and apply the principles and strategies that we are discussing.

  • What if I'm a beginner runner/triathlete - will this be helpful?

    Absolutely! This training will provide information for all levels of athletes. If you're just starting out, NOW is an excellent time to build some solid habits in your nutrition practices. We do cover topics in detail and discuss the latest sport nutrition guidelines, so it is applicable to someone training for their first event, as well as more experienced endurance athletes.

  • How long will I have access to the course?

    You will have access to the course for the lifetime of the course. You will be notified in advance if we are making any changes to the course.

  • Is this a good program for me if I want to lose weight?

    We focus on fueling for performance in endurance events and not on weight loss. We truly believe that if you are fueling your body properly for the training that you're doing, your body will find its best weight. We do not work on intentional weight loss in this course, as restrictive diets are not recommended for training or general health. We focus on a healthy relationship with food and body.

Don't wait for your nutrition to fix itself!

Have a solid plan in place for your training and reach a new PB this year!

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