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Cristina Sutter will tell you how to eat to get the results you want. Cristina makes eating right a simple, fun and rewarding journey.

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• Vancouver Canucks, 11 years
• Strength And Conditioning Coach
• University of Waterloo

-Roger Takahashi

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"She was instrumental in setting up our nutrition information for our off-season manual. Great results. An expert in her field."

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• Paralympic Athlete
• Canadian Paralympic Hall of Fame
• Registered Dietitian

-Jennifer Krempien

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"Cristina was creative in modifying performance nutrition strategies (for our athletes') daily training environment and competition."

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• Program Director
• Regional Technical Coach
• Interim Provincial Coach

-Mike Flegel

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"Cristina does an exceptional job of providing information on how to fuel the body to enhance recovery and maximize performance."

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• Simon Fraser Aquatics AAA BC Swimmer

-Patty and Miranda Andersen

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“You have a wonderful demeanor with kids - a true teacher. Miranda was very pleased with the consultation (as was Mom)."

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• National Heavyweight Rower
• Varsity Rowing at UBC
• Varsity Rowing at Queens University

-Nathalie Maurer

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“I just weighed myself this morning and I am down 15lbs... it has been an amazing transformation for me."

SportMed InTraining: What to Eat Before and After a Run?

Sun Run Training Week 6: Sample Meal Plan

bananasFueling yourself well is key to training for a 10K race. Eating the right foods at the right times makes all the difference. Four to six small meals a day is great for optimal energy and to avoid getting too hungry and overeating later in the day. When we forget to eat and skip meals, our muscles are broken down for energy and our metabolic rate slows. Eating a small meal every 3-4 hours helps you build muscle and fuels your training and recovery. 

Plan a snack 1-2 hours before a run - good examples include fruit and yogurt, crackers and hummus, fruit smoothie, toast with nut butter, banana with nut butter or oatmeal and milk. At this stage of your training, fresh fruit is a great recovery snack after your runs. When your training sessions become longer and faster, a fruit smoothie, yogurt parfait, or half a sandwich are great options for your recovery snack. Chocolate milk is a popular recovery snack because it’s convenient, but you can make your own recovery smoothie with plain milk, frozen berries and yogurt. Make sure to have your next meal within 1-2 hours after your run to promote muscle recovery and maintain your stamina at your next training run. 

Here is a general sample meal plan that would work for most moderately active middle-aged women. If you are younger, very active or male, you will need to boost the portions of these meals and snacks. 

Sample Meal Plan:

  • Breakfast: Whole grain toast, egg, milk
  • Snack: Greek yogurt, fruit
  • Lunch: Whole grain chicken vegetable wrap, raw veggies
  • Pre-run snack: Crackers, hummus, fruit
  • Post-run snack: Fruit
  • Dinner: Vegetable fish stir-fry with brown rice and salad

Book an Appointment with Cristina today

Want to book an appointment with Cristina immediately? Click here, or call 604-558-1250 during business hours. 8AM - 6PM, Monday - Friday (Closed for lunch from 12-1)
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Latest News

  • Vancouver Sun article: Tips to Avoid the Discomforts of Running

    Discomforts of running include stitch and urgent bathroom stops.In this week's Vancouver Sun article, I give readers tips to ensure a happy gut while running. SunRun training now well underway, you may have experienced the aches and pains of a stitch or the discomforts of having to make an urgent bathroom stop along your jog. These can be avoided by having the right foods at the right time and avoiding certain foods and drinks before your run.  Read more...