In this episode, we talk with Leslie Bonci about food insecurity and how it comes up in athlete populations. We discuss resources for food insecurity, dollar store meals, how athletes can meet nutrient needs, canned foods for performance, budget friendly and shelf stable creative options, supplements and so much more. You won't want to miss this! T…

Do you struggle with underfueling? Even unintentionally? Or maybe you're tired of the hustle culture of endurance athletics and just want to be? If this resonates, this episode is for you! We talk with Leslie Schilling, MA, RDN, CSCS, CEDRD-S who is an expert in multiple areas, including sports nutrition, family nutrition, and eating disorders. Les…

We had the great privilege of interviewing Amelia Boone! Amelia Boone is a full time attorney, obstacle race, and ultra runner. She’s a 4x world champion and one of the most decorated obstacle racers in history. She has been on the podium over 50 times and won over 30 times in obstacle racing, including the Spartan world champion in 2013, 3x winner…

In this episode, we hear from Nicki Tamberrino, a runner, self actualization enthusiast, entrepreneur, and podcast host, herself. She shares her experience with us about her interesting journey through an eating disorder while running and training, how she knew something was wrong, and how she sought help. She also shares about her mindset work and…

Did you just run a big race and want to maximize recovery? This episode is for you! In this episode, we go over everything you can do to boost recovery using nutrition. In this episode, we discuss: Why hydration is so important post-race Why you might not be hungry after a race, and what to do about it What nutrients to prioritize in the hours and …

In this episode, we have Integrative Performance dietitian and RD business coach, Kirsten Screen on, to share all about hormone health for runners. In this episode, we discuss: - what hormones runners should be aware of - what labs to look at and what those tests may mean - what's normal and not normal for runners to experience - why iron and ferri…

Elisabeth Scott is the founder and head coach at Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, faster runners. In this episode, we discuss: - Red flags of training for runners to know - When it's okay to increase distance - Importance of base building for distance - The importa…

You've been training hard for the past few months for your marathon, and the time is finally here! But how do you handle taper nutrition? This episode covers: Why you need to taper The evidence behind tapering Taper nutrition and how you can utilize it to crush your marathon And more! Episodes mentioned in this episode: Ep 62: How to Carb Load for …

Are you training for a marathon or triathlon and want to set yourself up for success for long runs? Do you dread long runs because they always seem *so hard* and you're not quite sure why? We cover the nine best ways to have your most successful and awesome long run. Using these tips, you'll have more energy during your run, not feel so fatigued af…

In this episode, we talk with MLS Chicago Fire sports dietitian, Michele Fumagalli. We talk about her career as a professional athlete, the culture of working in professional athletics and how she fuels athletes, and how she manages her own fitness, nutrition and family life outside of work and travel. For complete show notes, visit https://nailyou…

Do you down coffee before runs in the hopes that it will make you faster? Or maybe you always pick gels for caffeine for that extra boost? We broke down the science on why caffeine and endurance workouts go hand in hand! This episode will cover the many reasons why caffeine can benefit your next run or ride, while also giving some cautionary advice…

Do you follow a plant-based, vegan or vegetarian diet? This episode is for you! In this episode, we review some of the key nutrients and deficiencies, how to meet them, how and when to supplement, and how performance may be impacted. You'll learn: - what nutrients may be missing or lower in a plant-based diet and how to get them - when to supplemen…

Are you starting to train for a fall race and have no idea how to fuel for those long runs, rides, or races? This is your go to episode! In this episode, we cover: Why it's so important to fuel long endurance efforts, and the science behind it Exactly how much you need for fuel How you can start to practice on your next long run or ride Hydration a…

On this episode, we speak with Registered Dietitian Kayla Fitzgerald about all things training and ultrarunning, her journey into intuitive eating, and how she walks clients along their journeys with intuitive eating while balancing the nutritional needs and demands of training. We discuss: - how she got into distance running and progressed to her …

Do you have a race on the horizon and want to properly carb up for it? This episode is all about carb loading so you're ready to hit the road and crush your race! In this episode, we cover: What exactly is carb loading and why it's important How carb loading works and how you can make it work for you How carb loading can help you increase performan…

Do you wonder if you're eating enough for your training and recovery? We share 10 tips and symptoms to tell if you're a fueled or underfueled runner. Join our free FB group. Find complete show notes at https://nailyournutrition.podia.com/podcastnotesKirjoittanut Nail Your Nutrition

Hormones are the major buzz word right now on social media, but do you know what they really are and how they can affect your training (and life)? We enlisted the help of Kaely McDevitt, MS, RD, LD, a fellow dietitian who specializes in women's health to untangle what exactly hormones are and why they matter to you as an athlete and woman. In this …

In this episode, we break down what sugar actually is and isn't, and how it functions for sport and endurance exercise. There are several myths out there about sugar (such as sugar is addicting), so we address some of these and explain why they aren't true. We also differentiate between sugar when you're performing and when you're not. Full show no…

Laura Ligos, RD, CSSD, also known as the Sassy Dietitian, joins us today to talk about how she learned to give herself grace. We discuss: Her journey as a former college athlete and what exercise looks like for her today Her identity as an athlete How her fueling changed over the years How she recognized what burnout looks like How she has made pea…

Starla Garcia, M.Ed, RDN, LD, is a Registered Dietitian and marathoner based in Houston, Texas. She was a recent 2020 U.S. Olympic Marathon Trials Qualifier and ran in the trials in Atlanta in February 2020. Starla just completed the JFK 50 miler in November 2021 and paced the 3:00 hour marathon group for the Chevron Houston Marathon. Starla is als…

We simplify meal prep for athletes in this episode, sharing all of our best tips for a busy lifestyle to meet your needs! In this episode, we talk about our best tips for prepping snacks, breakfast for athletes, prioritizing protein, convenience staple items and more. Find more on the show notes page…

{Re-release} Today we're talking all about off season nutrition and how to maximize your off season for the best results when you start training and running again! In this episode, we discuss: Why the off season is the perfect time to work on nutrition What you should focus on for the off season based off your last training cycle Using this time wi…

2022 is here and you're probably being inundated with diet messages right now, like.... "Lose weight to get faster!" or "Ditch the covid pounds." We're here to tell you that a) dieting doesn't work and b) you can make New Year's resolutions that have nothing to do with weight but that will benefit your health and your training! In this episode, we …

In this episode, we discuss what the (limited) research says about menstrual cycles and training, and how nutrition needs may be impacted by different phases of the menstrual cycle. Click here for complete show notes and studies. Tag us over on @nailyournutrition when you're listening!Kirjoittanut Nail Your Nutrition

Today we have Michelle Baxter, also known as The Runner's Plate on social media, to talk all things running! Michelle is an accomplished everyday runner who is crushing her training lately, so we wanted to bring her on to pick her brain about her running progression and so much more. In this episode we talk about: How Michelle took her marathon tim…

In this episode, we dive into six common diet mentality thoughts that crop up during the six weeks between Thanksgiving and the New Year for athletes (and everyone!). We see these all the time in our clients, social media, and articles and want to give you actionable advice on how to put a stop to them so you can enjoy the holiday foods that are pl…

In honor of our 50th episode, we're answering some questions from listeners, from our facebook group and instagram communities. Tune in to learn a little bit more about the hosts behind your favorite endurance podcast! We talk about How nutrition differs between half and full marathon training Breastfeeding newborns and training for half marathons …

Have you been trying to lose weight while in the middle of a marathon or triathlon training cycle? Do you struggle with injuries, low energy, and poor recovery while trying that new diet? We get this question so much- How can I lose weight while training? We broke down the science behind weight loss during training for you. In this episode, we cove…

Are you constantly sore or hungry? Not recovering quickly from your workouts? You may not be getting enough quality protein, or timing your protein correctly! In this episode, we discuss: The role of protein in your diet and in activity Why protein after exercise is important Why endurance athletes need more protein than once thought What protein t…

Are you wondering if you're low in iron? Have you seen chatter on social media about many endurance athletes being low in iron, and see people you follow touting iron supplements? This episode breaks down the science of iron needs for endurance athletes! Up to 90% of female endurance athletes have low ferritin, and male athletes are also at risk, s…

Do you need pre workout for running? What are the best supplements for runners? We tackle some of these questions and more in this episode, reviewing some of the supplements we recommend and some that you should skip and why! As we head into the fall marathon season, don’t forget to check out our last 2 episodes about marathon training 101. If you’…

In this Q&A, we cover topics form intermittent fasting to short run nutrition to body image for athletes to protein needs – a wide range. If you have a question you’d like us to answer, hit us up on Instagram or email the show at nailyournutritioncourse1@gmail.com. If you're enjoying the show, Don’t forget to leave us a typed review on your podcast…

Are you training for your first marathon? Are you looking to PR in the marathon or BQ and want to learn how to properly fuel? Overwhelmed with all of the gear and have no idea where to start? This episode is one of two special episodes focusing just on marathon training! Consider it your definitive guide to everything marathon training. In this epi…

Are you training for your first marathon? Are you looking to PR in the marathon or BQ and want to learn how to properly fuel? Overwhelmed with all of the gear and have no idea where to start? This episode is one of two special episodes focusing just on marathon training! Consider it your definitive guide to everything marathon training. In this epi…

What do you do days before you compete in the Olympic Track and Field 5k Trials? Eat ice cream! Maddie Alm, fellow sports dietitian and US Olympic Track and Field 5k spills the beans on competing in the trials in June 2021 in the heat of Eugene. Maddie qualified for the Olympic trials in the 5k at the Sound running meet in LA mid-May 2021 with a ti…

In this episode, we cover protein powders and plant based protein powders, fueling options for sensitive tummies, fueling as a vegan runner, protein and fat needs, increasing fuel to match an increase in mileage and more. To have your question answered on a future nail your nutrition podcast episode, email us at nailyournutritioncourse1@gmail.com. …

Marita rejoins the podcast after maternity leave and brings us up to date on parenting two small humans and how she is fitting in exercise and movement right now. Marita and Sarah also discuss tips for packing and training while traveling and how to stay sane while doing so. Resources Mentioned in this Episode: Moboboard Resistance Bands Abby Bales…

RE-PUBLISH. We're re-sharing our most popular episode and breaking down 11 common mistakes endurance athletes make regarding fueling and training and how to not make them again! We see these all the time with our clients (and maybe have made a few ourselves!) We’ve touched on a lot of these myths over the last 19 episodes, but wanted to put all of …

Sarah's husband, Ed, is on the podcast sharing his expertise and experience as a highschool and college runner, and then as a collegiate coach. Ed shares about some of his fueling mishaps and how he fixed them for future races, how his mindset has shifted and evolved over time and what he wants athletes to know about the authenticity of running to …

In this solo episode, Sarah goes into some of the main disordered behaviors she sees in her clients, and how to overcome them and what to do about them. This episode discusses: Some of the disordered behaviors she sees in athletes that may be impacting performance and recovery What athletes can do instead How to transition to healthier behaviors Ho…

Rachel Manor, RD, CSSD is the Director of Olympic Sports Nutrition at The University of North Carolina at Chapel Hill. In this episode, we discuss: What the culture in college sports look like Rachel's responsibilities as the Director of Olympic Sports and how she got into sports nutrition and intuitive eating How she has helped institute intuitive…

Are you a chronically injured runner or triathlete? Do you know you should incorporate strength and mobility work, but have no clue how and where to start? Or maybe you're a pregnant athlete and want to avoid abdominal separation and issues down the line, but don't know what information to trust? In this episode, we talk with Jessica Valant, PT and…

Kylee Van Horn is a Colorado based sports dietitian, endurance runner and skiier. In this episode, we cover all facets of nutrition for trail and ultra running. In this episode, we cover: · What she wishes more runners new about trail nutrition · How she encourages runners to stay healthy and injury free while running on trails · Why eating enough …

Wondering about pelvic floor health as a runner, before kids, during pregnancy, and postpartum? Dr. Abby Bales, DPT is here to answer all of your burning questions about pelvic floor health for runners and athletes at all stages of life. In this episode, we cover: Should you run while pregnant? What you can keep doing while pregnant, and when to kn…

Tune in to part two as Sarah shares her journey to earning a Boston Qualifying time in her Utah Marathon and she breaks down her race day nutrition plan. For complete show notes and a list of the products Sarah used, visit the show notes. Sign up for the Nail Your Nutrition Fueling Course!Kirjoittanut Nail Your Nutrition

In this episode, Marita interviews Sarah to hear all about how she dropped 11 minutes between her 1st and 2nd marathons to qualify for Boston. We discuss: · The tips Sarah followed to qualify for Boston with training · How she approached this marathon differently than her prior marathons · How she incorporated speedwork and managed off days with he…

Want to try a tri? Part 2 of this two part episode covers fueling for triathlons and the best tips for each leg of a triathlon. In this episode, we cover: Our postpartum fitness plans Logistics of triathlon Marita's best tried and true tips and advice, broken down by each sport: swim, bike, run, and transitions How in the world to fuel for triathlo…

Want to try a tri? Part 1 of this two part episode goes over everything you need to know to get started with triathlon! In part 1, we dive into: Marita's experience with starting triathlons with zero knowledge or experience Marita's triathlon training schedule and progression Breaking down triathlon distances and training What you need to get start…

Courtney Carter is a lawyer by trade but hasn't practiced law since 2010. After leaving the active practice of law, she led a legal diversity pipeline program and then ran diversity initiatives for a small company. That led her to her current role leading diversity at a large law firm. She is responsible for everything from ensuring that her firm’s…

Today we're talking all about off season nutrition and how to maximize your off season for the best results when you start training again! In this episode, we discuss: Why the off season is the perfect time to work on nutrition What you should focus on for the off season based off your last training cycle Using this time with less training to tap i…