Stop Running on Empty

Sport and PERFORMANCE Nutrition for endurance and recreational athletes in Quebec and New Brunswick.

I help endurance and recreational athletes fuel through real training weeks, without rigid meal prep, without restriction, and without guessing what to eat the night before a long session.

My practice is athlete-focused and performance-oriented. The goal is steady energy, durable recovery, and confident race-day fueling - built on the evidence, fitted to your sport, and respectful of how you actually live and train.

This May Be a Good Fit If:

• You're training for an endurance event (5K to ultra, sprint tri to full, open-water swim, multi-day adventure)

• You're a recreational athlete who wants better energy and recovery week to week

• You're a coach, team, or school looking for evidence-based fueling support

• You want strategy, not a meal plan

What you'll walk away with

A clear, personalized strategy for fueling your training and your goal event — not a rigid menu, not a calorie target, and not a list of foods you "should" or "shouldn't" eat.

Depending on your sport and goals, that can include:

  • A race-day fueling strategy — carbohydrate, fluid, and sodium ranges to test and refine for your event distance, climate, and start time

  • A long-session fueling protocol — what to try before, during, and after key workouts so you stop bonking and start finishing strong

  • A training-week framework — how to fuel around hard sessions, recovery days, and doubles, with carbohydrate periodization matched to your training load

  • A hydration protocol built from your own sweat data — I walk you through how to run a sweat-rate test in your training conditions, and we use your numbers to build a fluid and sodium strategy that fits your body and your event

  • Sample meals and fueling templates — pre-session, during-session, and recovery combinations drawn from foods you already eat, plus portable fuel ideas for training and race day

  • Adjustments through training blocks, taper, race week, and off-season — fueling shouldn't look the same in week 1 of base as it does the week of your A-race

Every plan is built around your sport, your schedule, your physiology, and what you actually like to eat. You leave with strategy and confidence — not a printout telling you what to eat at 7:43 a.m. on a Tuesday.

How it works

1. Tell me about your training

Start with a short pre-appointment form. It takes 3-5 minutes and helps me confirm we're a good fit before we book a session. If we are, I'll send you the full intake form and consent, along with the steps to schedule your first appointment.

2. Initial assessment

We meet virtually. I review your training, your event goals, your eating patterns, your schedule, and your fueling history. You leave the session with a clear picture of what to adjust first and a practical strategy for the next 2-4 weeks — built around your sport, your schedule, and what you actually like to eat.

3. Follow up as your training evolves

Book follow-ups when you need them — through training blocks, taper, race week, or a seasonal shift. Sessions are booked individually. We'll talk during your initial assessment about a cadence that fits your event timeline and your training load.

Initial Nutrition Assessment

50 minutes | $150

We go through your training, your event goals, your eating patterns, your schedule, and your fueling history. You leave with a clear picture of what to adjust first and a practical plan for the next 2-4 weeks, depending on your needs and goals.

Follow-Up Nutrition Session

30 minutes | $95

Review, troubleshoot, adjust. Used through training blocks, taper, race week, and seasonal shifts.

Book Your Initial Session

Frequently Asked Questions

  • 'm a Registered Dietitian (R.D./Dt.P.) licensed by the Ordre des diététistes-nutritionnistes du Québec (ODNQ) and the New Brunswick Association of Dietitians (NBAD). My work focuses on sports nutrition for endurance and recreational athletes — fueling for training, racing, recovery, and hydration.

    I don't take on weight-loss goals, eating disorder treatment, or medical nutrition therapy for complex clinical conditions. If something comes up that's outside my scope, I'll tell you and refer you to the right professional.

  • Yes. Most of my clients are recreational and age-group endurance athletes; runners training for their first marathon, triathletes building toward a 70.3, swimmers in masters programs, ultra-distance athletes balancing training with full-time work and family. If you're training consistently for an event or a personal goal, this is for you.

  • Not in the traditional "Monday: oatmeal, Tuesday: chicken and rice" sense — that approach doesn't actually make athletes faster or more consistent.

    What you'll get instead is a personalized fueling strategy: race-day plans with carbohydrate and sodium ranges to test, weekly frameworks that match your training load, sample meals and on-the-go fuel ideas drawn from foods you already eat, and a hydration protocol built from your own sweat data. Strategy you can adapt — not a menu that falls apart the first time your schedule changes.

  • All sessions are virtual, so I can work with athletes across Quebec and New Brunswick. You'll receive a secure video link before your appointment. All you need is a quiet space and a stable internet connection.

  • As a Registered Dietitian (R.D./Dt.P.) registered with the ODNQ in Quebec and the NBAD in New Brunswick, my services are reimbursable by most extended health insurance plans that include coverage for a registered dietitian. Check your plan for terms like "Registered Dietitian," "Dietitian," or "Nutritionist." I provide a detailed receipt after every session that you can submit to your insurer.

  • Your fueling strategy is built around what you actually eat — vegetarian, vegan, gluten-free, dairy-free, allergies, religious or cultural preferences, food access realities, all of it. The point of working together is to make fueling work inside your life, not ask you to change everything about it.

  • Life happens, training plans change, races get rescheduled. You can reschedule or cancel up to 24 hours before your appointment at no charge. Inside 24 hours, the session fee applies — though I'll always work with you if something unavoidable comes up.

Let's get you fueled.

Book your initial assessment and we'll build a fueling strategy around your training, your event, and your real life.

Get Started

Still have a question? Email me at info@carissadempseynutrition.com and I'll get back to you within two business days.