Sports Nutrition Dietitian in Montreal

Personalized Nutrition for Runners, Endurance Athletes, Active Adults & Competitive Athletes

Whether you're training for your first 5K, preparing for a marathon, building strength in the gym, or simply trying to feel stronger and recover better after workouts, the food you eat has a direct impact on your performance.

Sports nutrition isn't just about protein shakes and supplements.

It's about giving your body the energy, nutrients, and hydration it needs to train consistently, recover efficiently, reduce your risk of injury, and perform at your best.

As a Registered Dietitian specializing in sports nutrition, Emilia Morelli works with recreational exercisers, endurance athletes, competitive athletes, and active individuals to develop practical nutrition strategies that support both performance and long-term health.

Whether your goal is improving race times, building muscle, increasing energy, optimizing recovery, or simply feeling stronger during training, your nutrition plan will be personalized to your body, your sport, and your goals.

Book your sports nutrition consultation today.

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Who Can Benefit from Sports Nutrition?

Sports nutrition isn't only for elite athletes.

Anyone who exercises regularly can benefit from learning how to fuel their body more effectively.

Emilia works with:

  • Marathon runners

  • Half marathon runners

  • Trail runners

  • Recreational runners

  • Cyclists

  • Triathletes

  • Swimmers

  • CrossFit athletes

Whether you're exercising three days per week or training for your next personal best, nutrition can help you get more from every workout.

  • Strength athletes

  • Gym-goers

  • Team sport athletes

  • Youth athletes

  • Adults returning to exercise

  • Active professionals

  • Individuals preparing for endurance events

Why Work with a Sports Dietitian?

Training places unique demands on your body.

Without adequate nutrition, you may experience:

  • Low energy

  • Poor recovery

  • Frequent injuries

  • Illness

  • Plateaus in performance

  • Gastrointestinal symptoms during exercise

  • Muscle loss

  • Fatigue

  • Difficulty meeting body composition goals

Many athletes unknowingly under-fuel their training.

Even those eating a "healthy diet" may not be consuming enough energy, carbohydrate, protein, or fluids to support their activity level.

Working with a sports dietitian helps ensure your nutrition supports—not limits—your performance.

Why Choose Emilia Morelli?

As both a Registered Dietitian and endurance athlete, Emilia understands the practical challenges of balancing training, nutrition, work, and everyday life.

She combines current sports nutrition research with real-world strategies that are realistic, flexible, and sustainable.

Her recommendations focus on helping you:

  • Fuel training effectively

  • Recover faster

  • Improve endurance

  • Build strength

  • Support immune function

  • Reduce gastrointestinal discomfort during exercise

  • Prevent nutrient deficiencies

  • Build confidence around nutrition

Rather than promoting restrictive eating or expensive supplements, Emilia emphasizes evidence-based nutrition that supports long-term performance and health.

Sports Nutrition Services

  • Whether you're training for your first race or chasing a personal best, proper nutrition helps you get the most from every kilometre.

    You'll learn how to:

    • Fuel long runs

    • Recover effectively

    • Prevent energy crashes

    • Reduce gastrointestinal issues during running

    • Practice race-day fueling

    • Optimize hydration and electrolytes

    • Carbohydrate load safely

    • Recover after races

    Whether your goal is completing your first 10K or qualifying for Boston, your nutrition plan will support your training—not work against it.

  • Training for long-distance races requires more than increasing your mileage.

    Nutrition becomes increasingly important as training volume rises.

    Emilia helps runners confidently navigate:

    • Long-run fueling

    • Pre-race meals

    • Carb loading

    • Race morning nutrition

    • During-race fueling

    • Electrolyte replacement

    • Post-race recovery

    • Recovery weeks

    • Travel to races

    Proper nutrition can improve energy availability, support recovery, reduce gastrointestinal distress, and help you feel prepared on race day.

  • Nutrition plays a critical role in supporting muscle growth, strength gains, and recovery.

    Whether your goal is increasing lean muscle mass, improving gym performance, or supporting healthy body composition, Emilia provides personalized guidance on:

    • Protein intake

    • Meal timing

    • Recovery nutrition

    • Energy intake

    • Creatine

    • Building sustainable eating habits

    The focus is on maximizing results while maintaining a healthy relationship with food.

  • Women have unique nutrition needs throughout different stages of life and training.

    Emilia provides evidence-based guidance on:

    • Iron intake

    • Menstrual cycle nutrition

    • Bone health

    • Energy availability

    • Recovery

    • Pregnancy and exercise

    • Perimenopause and athletic performance

    • Relative Energy Deficiency in Sport (RED-S)

    Proper fueling supports both athletic performance and long-term health.

  • The supplement industry is full of products making impressive promises—but very few are supported by strong scientific evidence.

    Emilia helps you understand:

    • Which supplements have evidence behind them

    • Which supplements may be unnecessary

    • Safety considerations

    • Third-party testing

    • Timing and dosage

    • Whether supplements are appropriate for your goals

    The priority is always building a strong nutrition foundation before considering supplements.

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Frequently Asked Questions About Sports Nutrition

  • Yes. Nutrition is one of the few factors that can directly influence training quality, recovery, body composition, energy levels, and performance. Even small changes to your fueling strategy can have a meaningful impact on how you feel and perform. A sports dietitian helps ensure you're eating enough to support your training while tailoring recommendations to your sport, schedule, and goals.

  • Absolutely. Sports nutrition isn't just for elite athletes. Recreational runners, cyclists, gym-goers, hikers, and active adults can all benefit from learning how to fuel exercise properly. Many active individuals struggle with low energy, poor recovery, or inconsistent performance simply because they're under-fueling their training.

  • Most athletes benefit from building meals around:

    • High-quality carbohydrates

    • Lean proteins

    • Healthy fats

    • Fruits and vegetables

    • Dairy or fortified alternatives

    • Adequate fluids

    The exact balance depends on your sport, training volume, goals, and body size. There is no one-size-fits-all athlete meal plan.

  • The best pre-workout meal depends on the timing, intensity, and duration of exercise.

    Generally, athletes benefit from consuming carbohydrates before exercise to provide energy for training. Longer or more intense workouts may also benefit from including protein.

    A sports dietitian can help determine what works best based on your schedule and digestive tolerance.

  • For most people, no.

    While fasted exercise may be appropriate in specific situations, regularly training without adequate fuel can negatively affect performance, recovery, and energy levels.

    Most athletes perform better when appropriately fueled before exercise.

  • Good pre-run options are typically rich in easily digested carbohydrates and low in excessive fat and fibre immediately before exercise.

    Examples may include:

    • Toast

    • Bagels

    • Oatmeal

    • Fruit

    • Rice

    • Crackers

    • Sports nutrition products

    The ideal choice depends on your digestive tolerance and training goals.

  • Recovery nutrition should include:

    • Carbohydrates to replenish energy stores

    • Protein to support muscle repair

    • Fluids to replace sweat losses

    The amount needed depends on the duration and intensity of your workout.

  • Protein needs vary based on:

    • Body size

    • Training volume

    • Sport

    • Goals

    • Age

    Most active individuals require more protein than sedentary adults.

    Emilia calculates individualized recommendations based on your specific needs.

  • Yes. For runs lasting longer than approximately 90 minutes, many athletes benefit from consuming carbohydrates during exercise.

    Practicing race-day fueling during training is essential for optimizing performance and minimizing gastrointestinal distress.

  • There is no single answer.

    Fueling needs depend on:

    • Body size

    • Pace

    • Race duration

    • Training experience

    • Carbohydrate tolerance

    A personalized race nutrition plan helps determine the appropriate strategy.

  • For endurance events lasting longer than approximately 90 minutes, carbohydrate loading may help maximize glycogen stores and improve performance.

    However, many athletes implement carb loading incorrectly.

    Emilia helps runners and endurance athletes develop evidence-based carb-loading strategies tailored to their event.

  • Electrolytes become increasingly important during:

    • Long-duration exercise

    • Hot weather

    • Heavy sweating

    • Endurance events

    Not everyone requires sports drinks for every workout.

    Hydration recommendations should be individualized.

  • Water replaces fluids.

    Sports drinks replace both fluids and carbohydrates while often providing electrolytes as well.

    The best choice depends on the duration and intensity of exercise.

  • Relative Energy Deficiency in Sport (RED-S) occurs when athletes do not consume enough energy to support both training and normal physiological functions.

    Potential consequences include:

    • Fatigue

    • Reduced performance

    • Hormonal disruptions

    • Increased injury risk

    • Bone health concerns

    • Impaired recovery

    Early identification is important.

  • Creatine monohydrate is one of the most researched sports supplements available and is considered safe for most healthy individuals when used appropriately.

    It may support strength, power, and muscle gains in certain populations.

  • You may benefit from sports nutrition counselling if you:

    • Are training for a race or event

    • Want to improve performance

    • Experience fatigue during training

    • Struggle with recovery

    • Have gastrointestinal issues during exercise

    • Have concerns about iron deficiency

    • Want guidance on supplements

    • Are trying to build muscle

    • Want to optimize body composition

    • Feel confused by conflicting nutrition advice online

Ready to Fuel Your Performance?

Whether you're training for your first race, preparing for a marathon, looking to build strength, or simply wanting to get more out of your workouts, personalized nutrition can help you perform, recover, and feel your best.

Emilia Morelli provides evidence-based sports nutrition counselling for runners, endurance athletes, active adults, and competitive athletes across Montreal and Quebec through virtual and in-person appointments.

Book your sports nutrition consultation today and learn how to fuel with confidence, recover effectively, and perform at your full potential.

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