We don’t need perimenopause and postmenopause years to slow us down.
We don't need age to be the limiter for what we want to pursue.
We get to define and design what kickass aging looks like for our own life journey.
We get to reach our own finish lines, no matter what they look or where they lead
Let’s break down barriers and build ourselves up for success, no matter what our goals are.
Let’s move from adequate towards optimal to better nourish our bodies.
As women runners in the "masters years of life", we can harness the power of nutrition to support our health, performance, and strength as we continue to move through life.
You don’t need to follow the trendy diets to be a better masters female ultrarunner.
You don't need to follow a restricted plan where you have zero food freedom, live by "wrong and right" food rules, and suffer athletically.
You DO need to understand your changing physiology and your aging process so that you can embrace and conquer the grit and grind of being a masters ultrarunner. You build and maintain athletic strength and resilience through menopause years
Discover the many tools and strategies of the nourishment spectrum that support your ultrarunning goals, no matter whether they involve recreational fun or podium accomplishments.
Redefine notions of the masters ultrarunner.
Work with your body and brain to boldly step forward and live the latter half of your life with endurance, strength, vitality, and kickassery.
Are you ready to optimize your performance fueling?
The next program begins in Spring 2026.
Don't miss out on the opportunity.
Support from other women that are working towards similar goals. We get to connect and learn together.
An online community to interact with your group members for added support & Q&A sessions with Dina.
Online learning modules and materials throughout the program for additional thinking, learning and doing.
Opportunity for 1:1 Coaching Sessions with Dina to discuss your individual needs and fine-tune your program.
Meet Dina!
Dina Griffin is passionate about women’s health and supporting active women to reach new heights.
She also has a passion for helping women thrive through their “masters years” by developing personalized nutrition plans that account for the natural process of aging and menopause, while considering the needs and goals of the individual. As a Registered Dietitian Nutritionist and Board Certified Sport Dietitian, Dina has over 15 years experience in private nutrition coaching.
She works carefully to understand each client’s goals, challenges, and unique self to take them to their next level of better living.
Performance for 40+ Women Runners & Cyclists
Supporting women athletes in peri- and postmenopause years
Topics covered include:
- How macronutrients affect performance and recovery in menopause years
- Nutrition periodization principles to apply to your training program for the most health & performance benefits
- Which testing services to consider
- Race weight: controversies and considerations
- Fueling and hydration strategies that minimize gut bombs
- Preventing low energy availability and body breakdown
- Ergogenic aids: Which are most appropriate and how to choose
- Sports nutrition product "know how" so you don't waste money
- Addressing fueling and hydration planning for ultrarunning
- Heat adaptation protocols
- What to do (and not do) for race or event week
- Race planning to rock your race or event
Week 1
- Discovery & Self-Assessment - where are you now
- Why a class for 40+ women
- Overview of Hormone + Aging Impacts
- Mistakes Women Runners & Cyclists make
Week 2
- Nutrition Periodization
- Low Energy Availability and how to avoid body breakdown
- Pre-workout fueling
Week 3
- Hydration, Part 1
- Fueling during workouts
- Sports Nutrition “know how”
Week 4
- Hydration, Part 2
- Recovery Nutrition
- Supplements, Part 1
Week 5
- GI distress: how to minimize gut bombs
- Race Weight: Controversies and Considerations
- Supplements, Part 2
Week 6
- Planning for Race/Event Week
- Race/Event Day
Week 7
- [holiday week & catch up week, no meeting]
Week 8
- Heat Adaptation
- Testing Services
Week 9
- Q&A and Wrap-up
With the Performance Nutrition Program for 40+ Women Runners & Cyclists, you will get an in depth examination of the key areas that affect your ability to adapt to training, get stronger and fitter, and be able to achieve your competition goals and adventurous pursuits related to ultra running.
You tackle your physical feats with a well-fueled and strong body.
You are confident in your fueling, fluid, and recovery strategies to support your kickass goals.
WHO IS THIS PROGRAM FOR?
WHO IS THIS PROGRAM NOT FOR?
Unsure if you’re the right fit for this program?
Weekly Live 60-Min Coaching via Zoom
Every Tuesday at 7pm EST
