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You run. You lift. You want BOTH. Your nutrition needs to support that work.
The free Quick Start gives you core habits and a foundation. This downloadable Complete Guide puts the numbers and timing into practice.
Fuel the work.
Specific protein guidance, pre-training fueling, and during-endurance carbohydrate ranges.
Recover and hydrate.
Recovery nutrition, hydration and sodium guidance, and an optional sweat-loss estimate.
Put it into practice.
A full training-day example and five common fueling mistakes. Apply the tools to runs, lifts, and days that include both.
Ashli — Registered Dietitian for 10 years and Certified Trainer for 17 years.
$9 — One-time digital download
General education, not an individualized meal plan or coaching.
Guide-related questions? support@thefitnesscowgirl.com
Run Hard • Lift Heavy • Fuel Well
The Complete Guide is a downloadable digital product delivered immediately after purchase. Once the guide has been delivered or accessed, sales are final, except for duplicate charges, unresolved technical delivery problems, or where a refund is otherwise required by law. If you need help with your purchase or download, contact support@thefitnesscowgirl.com. This policy does not limit your rights under applicable consumer-protection law.
You run. You lift. You want BOTH. Your nutrition needs to support that work.
The free Quick Start gives you core habits and a foundation. This downloadable Complete Guide puts the numbers and timing into practice.
Fuel the work.
Specific protein guidance, pre-training fueling, and during-endurance carbohydrate ranges.
Recover and hydrate.
Recovery nutrition, hydration and sodium guidance, and an optional sweat-loss estimate.
Put it into practice.
A full training-day example and five common fueling mistakes. Apply the tools to runs, lifts, and days that include both.
Ashli — Registered Dietitian for 10 years and Certified Trainer for 17 years.
$9 — One-time digital download
General education, not an individualized meal plan or coaching.
Guide-related questions? support@thefitnesscowgirl.com
Run Hard • Lift Heavy • Fuel Well
The Complete Guide is a downloadable digital product delivered immediately after purchase. Once the guide has been delivered or accessed, sales are final, except for duplicate charges, unresolved technical delivery problems, or where a refund is otherwise required by law. If you need help with your purchase or download, contact support@thefitnesscowgirl.com. This policy does not limit your rights under applicable consumer-protection law.