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15 Feb 2022
57: Starla Garcia on Fueling for Ultras + Being an Advocate for BIPOC Athletes
01:05:08
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 also a new podcast host for the podcast, Fueled for More.
In this episode, we discuss:
How training for an ultra differs from training for a marathon
Recovery nutrition for ultras
Fueling strategy for ultras
Goals for her first ultra and if she achieved them
How pacing the 3:00 pace group was for the Houston Marathon and training for that race
How to incorporate cultural favorites when working with athletes and fueling plans
What it's like to be a BIPOC cultural advocate
If improvements have been made for BIPOC runners and athletes in the last two years
58: Giving Yourself Grace in Sport and Life with The Sassy Dietitian
00:55:13
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 peace with her body to feel more safe
How athletes can recognize overtraining or if something is off
Practical tips for prepping meals throughout the week
and more!
For complete show notes, visit: https://nailyournutrition.podia.com/podcastnotes
15 Mar 2022
59: Sugar 101: How it works for your sport
00:30:16
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 notes available here (or at https://nailyournutrition.podia.com/podcastnotes)
29 Mar 2022
60: Hormone Health for Endurance Athletes with Kaely McDevitt, MS, RD, LD
00:50:12
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 episode we covered:
What hormones are most important for active women
How does intense exercise affect stress in the body
Does hormonal birth control have any effect on our overall health, especially within an endurance athlete lens?
What is allostatic load?
Does sleep affect certain hormone pathways?
Common micronutrient deficiencies seen in active women
Why you shouldn't be drinking a gallon of water a day
Is adrenal fatigue real?
How long does it take for someone who is undereating and/or overexercising to feel adverse symptoms?
How does intense exercise affect those reproductive hormones?
Is it possible to use an online blood lab instead of working with someone 1:1?
What about blood sugar and hormone health?
For full show notes and links to things mentioned in this episode, check out the show notes or visit: https://nailyournutrition.podia.com/podcastnotes
12 Apr 2022
61: Are you a Fueled or Underfueled Runner?
00:29:09
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/podcastnotes
26 Apr 2022
62: How to Carb Load for Races
00:34:53
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 performance by 2-3%
Exactly how to carb load, from timing to serving sizes
63: Challenging Food Rules with Ultra Runner Kayla Fitzgerald, RD and Certified Intuitive Eating Counselor
00:53:49
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 first marathon and then ultramarathon
- her experience working with a coach vs doing her own training
- reasons to get a running coach
- how her nutrition has changed as running distance increased
- how clients can learn to recognize and work through food rules
- how to keep your love for running authentic
To enroll in the NYN Fueling course, visit the NYN Course Page.
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 and electrolyte needs
And more!
For things mentioned in this episode, check out the show notes here.
Thank you to Nature Nate's for sponsoring today's episode! Nature Nate's have portable honey packets that are perfect for your next run or ride. They're tasty, all natural, and give a quick shot of carbs to keep you going. Check out Nature Nate's minis here!
21 Jun 2022
65: Nutrients of Concern for Plant-Based Athletes and How to Get Them
00:37:27
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 supplement - how nutrient deficiencies may impact your endurance performance and overall well-being - resources to help you meet your plant-based nutrition needs.
For full show notes, visit https://nailyournutrition.podia.com/podcastnotes
12 Jul 2022
66: How Caffeine Can Help (And Hinder) Your Performance
00:32:25
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 on why too much caffeine isn't always better.
In this episode, we cover:
How caffeine affects your performance
Side effects of caffeine for your daily health and endurance workouts
Should you do a "caffeine fast"
How much caffeine you need to see those effects
The science behind why caffeine works so well when on the run/ride/swim
Amounts of caffeine before and during workouts to see those effects
Why too much caffeine isn't always better
For the full show notes and things mentioned in this episode, go here.
27 Jul 2022
67: Michele Fumagalli, Nutrition for Professional Athletes and Work-Life Balance
00:51:45
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://nailyournutrition.podia.com/podcastnotes
16 Aug 2022
68: 9 Ways to Have Your Best Long Run
00:25:47
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 after, and be able to recover better.
Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.
Questions? Email us at nailyournutritioncourse1@gmail.com
This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.
70: How to Train for Half and Full Marathons with Elisabeth from Running Explained
01:05:50
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 importance of easy runs and taking them easy, and how to determine your easy effort zone - How to increase endurance - Why we taper and how to get through it - How to know if you’re adapted to training - and more. Full show notes here.
Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.
Questions? Email us at nailyournutritioncourse1@gmail.com
This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.
11 Oct 2022
71: Functional Nutrition for Runners with Kirsten Screen, RD
00:45:45
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 ferritin may not be as low as we think they are - why bloodwork is not the end all be all we think it is and what else matters
Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.
Questions? Email us at nailyournutritioncourse1@gmail.com
25 Oct 2022
72: How to Recover After a Race Using Nutrition
00:27:19
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 weeks after a race
How to reduce inflammation post-race
What supplements to prioritize post-race
The number 1 most important thing to emphasize post-race
And more!
Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.
Questions? Email us at nailyournutritioncourse1@gmail.com
This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.
73: What my Eating Disorder Took From Me and Running and How I Overcame It Mentally with Nicky Tamberrino, Running Enthusiast
00:55:04
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 how that was a helpful tool for her.
Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.
This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.
22 Nov 2022
74: Amelia Boone on Eating Disorder Recovery and Racing
00:50:27
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 of the world’s toughest mudder, and 3x death race finisher. Not only that, but Amelia has been very open about her eating disorder and how her recovery has been for most of her adult life.
In this episode, we discussed:
Eating disorder recovery and how that looks today versus 20 years ago
Why incorporating movement into recovery is so crucial
How she trains now and how her philosophy for training has changed
How she deals with pressure on race day
Race day fueling and what she always eats before a race
Dealing with injuries
Her fertility journey
And more!
To connect with Amelia, follower her on Instagram and at her website.
This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.
06 Dec 2022
75: Why "Being Fed is Our Best Shot at Performance" with Leslie Schilling, MA, RDN, CSCS, CEDRD-S
01:00:27
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. Leslie sat down with us and shed light on how she helps athletes get back to a fed state so they can perform at their best. We also discussed her book, Born to Eat, and how that plays into being an athlete as well.
We also discussed:
All things underfueling
How to spot underfueling
Why body image is so difficult for athletes
What else can athletes focus on aside from weight when training and performing?
And more!
Leslie is a fellow dietitian and wears many hats- she works with athletes, she writes, speaks, and has been featured in many publications like women’s health and the huffington post. Leslie is also the co-author of born to eat, which was a staple for both Sarah and me when we were introducing solids to our little ones. Leslie takes a weight neutral and non diet approach, and we talked about her work with performance athletes like the cirque de soleil athletes she works with and how she handles that. We really dove into under eating though and the detrimental affects that has across so many different facets of athlete’s lives.
To connect with Leslie, follow her on Instagram and at her website.
76: Food Insecurity in Athletes with Leslie Bonci, MPH, RDN, CSSD
01:00:15
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!
Get to know your hosts and sports dietitians, Sarah and Marita, as they introduce the Nail Your Nutrition Podcast and share their endurance exercise stories and professional background. They also discuss what listeners can expect to hear and how they can submit questions and feedback.
To learn more about Sarah, check out @bucketlisttummy_rd and https://bucketlisttummy.com. To learn more about Marita, check out @eat.to.compete.rdn and maritaradloff.com. To follow along with the show, follow @nailyournutrition and find the complete show notes at https://nailyournutrition.podia.com/podcastnotes
21 Apr 2020
2. Training for Marathons and Triathlons as New Moms
00:58:04
Sarah and Marita discuss their personal journeys back to exercise after recovering from their first pregnancies and births.
They also discuss tips for handling heavy training cycles with kids, including balancing nutrition needs, balancing time for training and family time, the logistics and “hows” of making it work and how they stay motivated. They also discuss the signs of exercise burnout and how you may know you’re taking on too much.
3: What Two Sports Dietitians Use for Nutrition for Marathons + Triathlons
00:47:30
Sarah and Marita answer a listener question about gels vs. real food for fueling and talk about their own fueling plans for their respective endurance events, including pre-race meals, what they preferred to take and drink during exercise, and how they refueled after. They also talk about the logistics of finding the time to train for their respective events.
4: How to Use the Post-Workout Fueling Window to Recover Better
00:36:46
Wondering what to eat after a tough run or workout? Sarah and Marita break it down for you, going over exactly what to eat, how long after to include your meal/snack, how it helps recovery and inflammation, and why it's so important to prioritize fueling after a workout.
Sarah and Marita dispel 11 sports nutrition myths. They break down the following:
MYTH #1: I’ll PR if I cut out carbs MYTH #2: Athletes should avoid all sugars MYTH #3: I’ll get extra energy and boosts from supplements, vitamins and minerals MYTH #4: Too much protein will make me bulky MYTH #5: Coconut water is better than sports drinks MYTH #6: Sports drinks are the only way to get electrolytes MYTH #7: There is one diet/way of eating that will boost your performance MYTH #8: You need to drink 8 cups of water per day MYTH #9: A large serving of protein will improve my muscle recovery after training and competition MYTH #10: Consuming calories before, during and after training and competing will cause weight gain. Plus, they’ll cancel out what I burn while exercising MYTH #11: The vegan/vegetarian diet is not ideal for optimal performance in athletes
6: Runner's Stomach and Other GI Issues When Training
00:50:07
Have you ever had to stop running because you had to go to the bathroom? Or had sloshing, heartburn, or nausea while running? Or had to walk because of a terrible side stitch or cramp?
GI issues affect up to 80% of runners, so you're not alone.
This episode goes over the exact reasons why you're experiencing or more prone to GI issues, aka runner's stomach. If you're tired of feeling like you have to poop every time you go out for a run, we break down the reasons why this may be happening and how to alleviate your issues.
7: Can a Low FODMAP Diet Improve Runner's Stomach?
00:39:27
Part 2 of runner's stomach/GI issues, and today we delve into whether following a low FODMAP diet is beneficial for those runners who can't seem to beat the symptoms after following the recommendations in Episode 6, Runner's Stomach and Other GI Issues While Training.
This episode covers what the FODMAP diet entails, symptoms of IBS, how many foods that athlete regularly consume are high in FODMAPs, and why you should consider the low FODMAP diet if you consistently deal with runner's stomach.
Wondering how to stay hydrated when the temps heat up?
This episode takes you through:
Why hydration is so important How it affects performance Practical tips to stay hydrated during workouts and throughout the day What we personally recommend to clients and do ourselves to keep tabs on fluid intake
9: Laura Norris, Run Coach on Training During Quarantine and More
01:02:43
Laura Norris is a RRCA and Run-Fit certified run coach who talks with Sarah and Marita about:
Training during quarantine and still seeing gains, even though races are cancelled/postponed How to stay injury free Returning to running after having a baby Why hiring a coach can help you reach new levels of training Why virtual races are awesome and how some of her athletes set new PRs during their virtual races Laura's go-to fueling plan How to safely increase mileage and get faster The minimum amount of miles you need a week to run a marathon And more!
10: What Runners and Triathletes Need to Know about Electrolytes
00:40:20
Have you been wondering about electrolytes and how to dial them in to maximize your training? This episode covers everything you need to know about electrolytes as an endurance athlete.
Covered in this episode:
The four major electrolytes you lose most while training Why you need to replenish electrolytes as an endurance athlete Which ones and how much electrolytes to include to fuel your training Symptoms of deficiency in all of the major electrolytes How to include them in your diet And more!
11: Fiona Sutherland, Dietitian and Body Image for Athletes Expert on How Athletes Can Improve Body Image
01:20:53
Sarah and Marita interviewed Registered Dietitian and Sports Dietitian, Fiona Sutherland. Fiona is the Director of The Mindful Dietitian and has been practicing as a Dietitian for over 20 years, primarily in the areas of eating behavior, eating disorders, body image, sports nutritional nd education/training.
Fiona is a Health At Every Size ® and Non Diet Dietitian. She is the host of the Podcast “The Mindful Dietitian” and as a Sports Dietitian, does consulting at The Australian Ballet School and national sporting organizations. Fiona also teaches across Masters Level Dietetic training programs at several different Universities in Melbourne specifically in Counseling Skills and Weight Inclusive Approaches in Dietetics.
Today's topics include:
How both impactful and slow and non impactful exercise can be beneficial for the body and the key to listening for both
What body image is and how it differs from body positivity, body neutrality and more
Why athletes may be more pressured to fit a sport specific body image with “athlete culture”
How body image can differ inside and outside of sport
What we can do to change the systemic culture in sport
The warning signs of poor body image
How mindfulness may help us sit with thoughts and discomfort and where you can start if this is new
A little bit about why and how supervision can be helpful for health practitioners
13: How Registered Dietitian Starla Garcia Overcame an Eating Disorder and Later Ran the 2020 Olympic Marathon Trials
01:13:35
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.
In this episode, we discuss:
How working with a running coach and training group helped her reach her goals
What training for and running the 2020 Olympic Marathon Trials was like
How she prioritized recovery and staying injury free when running marathons in back-to-back months
Her fueling plan for the marathon
How she recovered from an eating disorder
The body comparison and pressure to conform she felt as a Latina runner and how she thinks we can improve diversity and inclusivity in the sport of running
How she incorporates intuitive eating into her practice
14: 12 Time Marathoner Natalie Mitchell (NatRunsFar) on Training, Prioritizing Recovery, and Being a BIPOC Endurance Athlete
01:20:13
Natalie Mitchell (AKA @Natrunsfar) is a Los Angeles based running coach, 12 time marathoner (with a PR of 3:05), and mom to three athletic and zany kids.
In this episode, we discuss:
How she started running
Her return to running after having three difficult pregnancies
How Natalie prioritizes recovery and staying injury free
Her time working with with famed half marathoner, Ryan Hall, as her coach this past year as she tried to qualify for the 2020 Olympic Marathon Trials
How it went when she tried to qualify for the OTQ
Her training, including working on form, drills, visualization, mileage, and cross training
Why age is just a number and how Natalie keeps getting faster as a masters runner
Her pre-workout go-to meal for her sensitive stomach
Natalie's experience as a BIPOC athlete and how white endurance athletes can make the sport more inclusive
15: Plant Based Athlete and Dietitian Kelly Jones on Becoming Plant Based and Intuitive Eating
01:13:25
Kelly Jones is a plant-based board certified sports dietitian who works primarily as a speaker, media spokesperson and nutrition communications consultant.
Kelly has worked with athletes at every level and consulted for organizations such as USA Swimming, the Philadelphia Phillies and New York Road Runners, while contributing regularly to local broadcast and national digital media. She co-runs an online course for active women, co-hosts the Imperfect Health Podcast, and was an associate professor for 9 years.
In this episode, Kelly shares her sports nutrition knowledge and insight in terms of plant based eating, and how an athlete could get started with adding more plant foods to the diet.
An underlying message here is that it doesn't have to be black and white in terms of eating all plant-based or not plant-based at all. There is plenty of room in the in-between and Kelly gives some great tips on how to get started with plant-based eating:
In this episode, we discuss:
How athletes can ensure they're getting enough protein with plant-based sources, especially surrounding a workout
Easy and actionable tips to incorporating more plant based meals and snacks
In this episode, we answer a listener question about how to understand if you’re eating out of boredom vs. true hunger, especially during the quarantine, leaving you with some practical tips you can ask yourself to determine between the two.
We take a deep delve into dieting, and cover topics, such as: · Why and how calorie restriction leads a stronger hyperfocus around food, often leading to a binge-restrict cycle. The psychology of restriction explains that the dieting mindset overwhelmingly leads to feelings of rebellion, guilt, shame and deprivation.
· How the diet industry (a 70+ billion dollar industry) operates and why it is a BUSINESS, based on the idea that diets don’t work for the long term
· How to seek out a credentialed provider and know whether you’re getting evidence-based advice
· What the research shows about dieting in the long term, and how it can lead to weight cycling, hormonal changes, metabolism changes and more.
· Why diets ignore your autonomy and are not personalized to your individual your nutrition needs
· Why eating 1200 calories a day or less can be very damaging and the effects it can have on the body
· An explanation of the results from the famous starvation study
· How other behavioral factors, such as eating foods you enjoy, engaging in movement you enjoy, having a supportive social group, having access to healthy foods, genetics and more into your health more than your weight.
17: What is Intuitive Eating and How Can it Benefit Athletes?
01:11:06
In this follow up episode to Ep 16: Why Diet's Don't Work, we break down what exactly Intuitive Eating is and how it can benefit athletes.
Sarah and Marita both use Intuitive Eating personally and professionally; we use the 10 principles of Intuitive Eating to help our athletes that we work with find food freedom, ditch diet culture, and never go on another diet again.
In this episode, we cover:
What Intuitive Eating is and isn't, and the benefits of it found from multiple studies
A summary of all 10 principles of Intuitive Eating
How we use these principles with our clients and ourselves
How Intuitive Eating can help you overcome disordered eating and reach performance goals
18: How Disordered Eating Affects Current and Former Athletes of all Levels with Georgie Buckley, Dietitian and PhD Candidate
01:02:56
Today we have Georgie Buckley on the podcast.
Georgie Buckley is an Accredited Practising Dietitian (Aus RD equivalent) and PhD Candidate. She practices in eating disorders and sports nutrition and is informed by Health at Every Size principles with an increasing influence from feminist theory. Georgie is in her final year of her PhD where she has been looking at disordered eating in current and former athletes. Her research has been largely informed by her background and lived experience in elite level track and field as a distance runner.
During this episode, we discussed:
How detrimental commenting on girls and women’s bodies in sport can be long-term
Her experience as an elite level track and field athlete
What exactly disordered eating is
How current and former athletes can heal from disordered eating
How sport culture imposes pressure on athletes to look a certain way
How we can change this obsessiveness with appearance and thinness in sport, especially endurance events.
19: Why Sleep is so Important for Athletes and Successful Training from Sleep Expert Dr. Amy Bender
00:49:32
Today our guest is Dr. Amy Bender, a sleep expert and Senior Research Scientist at Calgary Counselling Centre, as well as an Adjunct Assistant Professor of Kinesiology at the University of Calgary.
Dr. Bender has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. She’s also a former college basketball athlete and completed an Ironman in 2009, os she approaches her work with an athlete’s lens.
During this episode, we discuss:
Why sleep is so important for athletes
How it helps in so many different facets of our life and training
Exactly how much sleep athletes need
The not so well known importance of naps
How to create a bedtime routine
What supplements help with sleep
If diet plays a role in sleep and if sleep plays a role in our diets
Why if you’re in a sleep deprived time of your life, aka a new parent, it’s probably not a good idea to take on a new training cycle and how that can affect your training
Today we're 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 the common fueling mistakes we see often in one place for you.
During this episode, we discuss these mistakes and more:
MISTAKE #1: Skipping fueling workouts that are over an hour
MISTAKE #2: Not getting the recommended 30-90g/carbs/hour
MISTAKE #3: Not eating before and after a workout
MISTAKE #4: Eating a fiber, fat, or protein heavy meal before a workout
MISTAKE #5: Not drinking fluid before, during, and after a workout
MISTAKE #6: Only focusing on protein for recovery post-workout
MISTAKE #7: Skipping electrolytes during workouts
MISTAKE #8: Not eating enough carbs
MISTAKE #9: Waiting hours to eat after a workout
MISTAKE #10: Not practicing your fueling before race day/ Trying something new on race day
MISTAKE #11: Overdoing it the night or day before a big run/race
21: Sarah Had a Baby + Marita is Pregnant! Life Updates and What Training Looks Like for Us While Postpartum and Pregnant
00:31:04
Welcome to Season 2! We are back after taking a break and can't wait to bring you amazing new content for this season! Here's what we discussed and what to expect for season two.
During this episode, we discuss:
Big life updates for us- Sarah had her baby and Marita is pregnant with her second child
We discuss Sarah's home VBAC and how postpartum is treating her, including what returning to training has looked like
Marita discusses her pregnancy after a miscarriage in March, finding out the gender, and how training is going while pregnant
What to expect for season 2, including what topics we want to discuss
We want to hear from you! Are you an athlete and want to share your fueling and training journey? Email us at nailyournutritioncourse1@gmail.com and we might feature you on the show!
The Nail Your Nutrition Fueling Endurance Course is on sale for Black Friday! Why the course is a game changer for athletes (or dietetic interns or dietitians!) and why the price is so low right now
What do you want to hear on the podcast? Take this survey so we can provide content you want to hear!
22: Why is Vitamin D Important for Athletes? What You Need to Know About Performance!
00:41:55
Sarah and Marita answer a listener question about whether overdoing it on fueling can be detrimental to performance and how to know if you are overfueling (hint - it's rare). They also discuss:
- Why Vitamin D is important for athletes and why where you live may determine your Vitamin D status
- The roles Vitamin D plays in the immune system
- Why Vitamin D deficiency can pose overall health problems
- The relationship between sun exposure, Vitamin D and sunscreen
- How much Vitamin D athletes may need
- How treadmill runners, early morning runners, or athletes who wear many layers may want to get their Vitamin D levels tested
- How to request a Vitamin D test
- The discrepancies over Vitamin D recommendations and how they may differ for athletes
- The supplement we recommend
- How Vitamin D status may impact CO-VID19 severity and symptoms
23: Six Diet Mentality Thoughts You Might be Having This Holiday Season and How to Let Them Go
00:52:06
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 plentiful right now.
Here are the six diet mentality thoughts you might be experiencing:
Running is cancelled so I am going to eat my feelings
How much weight will I gain if I don’t run it off? How many miles do I have to run to burn this off?
Putting exercise and workouts before family/traditions etc. It becomes a problem when it impacts your quality of life, relationships, brain space, mental energy, etc.
December is a wash, I’ll start over in January.
I won’t go back for seconds this year /I’ll only eat X amount of my favorite food
My holiday favorites have too much sugar
Sound familiar? We cover each of these in depth and provide takeaways so you don't have to battle these thoughts all month long!
24: Balancing Motherhood and Training + Running Faster After Having Babies with Meghann Featherstun, MS RD CSSD
00:50:10
In this episode, we talk with sports dietitian, Meghan Featherstun about training and balancing motherhood, work, meal planning and family time. Meghan is a marathon runner and has dropped over an hour on her marathon time, even after having kids!
In this episode, we discuss:
Sports nutrition requirements and how she got into sports nutrition
How Meghan dropped over an hour between her first marathon and most recent marathon (3:58 to 2:57)
The importance of a training group for accountability and how she is able to wake up at 4am for her training runs, even in this COVID era
How she has adjusted training with two kids
How family and support enables her training and how she's able to balance mom'ing, cooking, working, training and more!
What recovery from two C Sections looked like and returning to training
What training looks like leading up to a marathon
Some of the biggest fueling challenges she sees among runners and athletes
How she balances nutrition and running to avoid injury
What her crosstraining and strength training looks like
25: How A Sports Dietitian Helps Professional Athletes Fuel with Jill Merkel, MS, RD, CSSD, LD
00:51:11
In this episode, we talk with sports dietitian, Jill Merkel, about how she has worked with professional athletes throughout her career. Jill is a Registered Dietitian specializing in sports nutrition, body image, disordered eating, and Intuitive Eating. She has worked with athletes and individuals from the high school level to the professional level and is currently in her 4th season as the team dietitian for the NFL Tennessee Titans.
In this episode, we discuss:
How she became a sports dietitian
Her various careers as a sports dietitian and what lead her to becoming an entrepreneur and consultant for the NFL
How she helps professional athletes fuel
If and how she implements Intuitive Eating into her practice, both with recreational and professional athletes
What the biggest issues are with fueling professional athletes, particularly NFL players, both on and off the field
If body image is a factor for professional athletes, and how she unpacks that with clients
Jill's personal running history and her goal to run a race in all 50 states
26: How Our Relationships with Food and Exercise Have Changed Over Time + What is Orthorexia?
00:56:19
In this episode, we discuss our current relationships with food and exercise, and how they have evolved over time from what used to be an unhealthy relationship with each. We also talk about orthorexia and how it can present for athletes.
- What is orthorexia, what are the signs and symptoms?
- How nutrition programs can affect relationships with food
- How can orthorexia affect athletes?
- The difference between healthy eating and orthorexia
- Why where you get your nutrition information may be a contributing factor to orthorexia and disordered relationships with exercise
- What can you do if you think you have orthorexia?
- How Sarah and Marita got into nutrition
- How our relationships with food has changed over time
28: Courtney Carter - Philosophies on Training and Diversity in the Sport of Running
00:53:50
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 practices are inclusive to designing a firm-wide strategy.
Courtney ran track in high school but didn’t start running long distances until she was in law school. She ran her first half marathon in 2007 and then ran her first full marathon in 2013. She got bit by the marathon bug and ten marathons later, she’s hopeful about races coming back in full force in 2021.
Courtney has been a member of the Oiselle Volee Team since 2013 and leads the Women of Color group. Recently she started serving as DEI Advisor for Oiselle. She loves combining her professional work with her passion for running.
In this episode, we discuss:
Her running history and how she got back into running while in law school
What it’s like running in the DC area, especially in this current climate
Why the DC Cherry Blossom 10 mile run is a race everyone should run
How she determines her next race and training and how she stays motivated
How her fueling strategy has changed over time and the difference in how she practices vs. how she races
What she eats before a run
How she utilizes the Hanson method of training
How cumulative fatigue has helped her distance running
How she stays injury free during training cycles and which specific cross training has helped her training
Her method for setting training goals
How social media integrates with her philosophies and training and the pros and cons of that
Her experience as a black runner in DC and at races
The importance of staying true to yourself
What we can do to make the sport of running more inclusive
Find the complete show notes here: https://nailyournutrition.podia.com/podcastnotes
26 Jan 2021
29: Triathlon 101: A Deep Dive Into All Things Triathlon, Pt 1
00:49:48
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 started
Things that are nice to have and make triathlon easier, but aren't essential
35: How Runners Can Avoid Injuries During Training, While Pregnant, and Postpartum with Jessica Valant, PT and Pilates Instructor
01:00:13
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 Pilates Instructor who breaks down how you can avoid injuries for life.
We discuss:
Jessica's journey with prolapse, an often not discussed but common problem postpartum
The main exercise modifications (running, jumping, and strength training) pregnant women should know about and what to avoid during pregnancy and in the postpartum period
How to identify a diastasis recti and how to repair it
Giving yourself grace and time in the postpartum period
What should runners and other endurance athletes be doing to avoid injuries?
What are the benefits of pilates, especially for endurance athletes?
How can having more strength improve speed/performance in running, if at all?
The most common injuries in athletes and how to fix them
What can runners do to avoid or rehab a knee injury
What exactly is our core, and how can we keep it strong
32: Sarah Shares her Race Day Nutrition Plan for the Ogden Marathon
00:27:40
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.
34: Fueling for Trail Running and Ultra Marathon Distances with Kylee Van Horn
00:57:07
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 is so difficult for many runners
· Kylee’s running background and how it contributes to her nutrition outlook
· What makes trail running different from road running
· How to fuel for ultra endurance events with sensitive stomachs
· How to plan for aid stations in ultra endurance events
· Tips for running in cold winter weather and preventing gel/water freezing
36: Dismantling Diet Culture in College Athletics with Rachel Manor, RD, CSSD
00:49:07
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 eating in the college athletic setting
How to connect with athletes in the college setting and build rapport
How diet culture shows up in sport culture, and what diet culture is
The transformation of athletes from the diet mindset to the fueling mindset
AND MORE!
11 May 2021
37: Spotting Disordered Eating Behaviors in Athletes
00:27:28
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
How to know if you're eating enough
What is nutrient timing and how can it help you?
The impact of the microbiome on health and performance
38: A Former Collegiate Athlete and Coach Shares His Experience with Running, Spotting Eating Disorders, and Figuring out Fueling (A Talk with Sarah's Husband)
00:54:40
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 keep it special.
For complete show notes, visit https://nailyournutrition.podia.com/podcastnotes
08 Jun 2021
39: Republish: 11 Fueling Mistakes You May be Making
00:42:07
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 the common fueling mistakes we see often in one place for you.
During this episode, we discuss these mistakes and more:
MISTAKE #1: Skipping fueling workouts that are over an hour
MISTAKE #2: Not getting the recommended 30-90g/carbs/hour
MISTAKE #3: Not eating before and after a workout
MISTAKE #4: Eating a fiber, fat, or protein heavy meal before a workout
MISTAKE #5: Not drinking fluid before, during, and after a workout
MISTAKE #6: Only focusing on protein for recovery post-workout
MISTAKE #7: Skipping electrolytes during workouts
MISTAKE #8: Not eating enough carbs
MISTAKE #9: Waiting hours to eat after a workout
MISTAKE #10: Not practicing your fueling before race day/ Trying something new on race day
MISTAKE #11: Overdoing it the night or day before a big run/race
22 Jun 2021
40: Fitting in Training While Traveling (Welcome Back Marita)
00:44:31
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.
For complete show notes, visit Our Show Notes section
06 Jul 2021
41: Q&A: We Answer Your Listener Fueling Questions!
00:33:32
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.
42: Maddie Alm, Olympic Track and Field 5k Trials Runner + Sports Dietitian
00:46:05
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 time of 15:19. Going into the trials, she ranked 29th but crushed the race and finished 12th with a 15:58 time.
In this episode, we cover:
What it was like qualifying and competing at the trials What the lead up to the race was like Her race day nutrition What it's like being a part of Team Boss What Maddie's training looks like How Maddie works with elite and everyday athletes, and the differences between the two How Maddie helps athletes improve their relationship with food And more!
45: Listener Q&A: Body Image, Pre Run Nutrition, Intermittent Fasting and More!
00:36:29
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 listener of choice, and the best thing you can do is share our podcast with a friend or training partner.
As we head into the fall marathon season, don’t forget to check out our last 2 episodes about marathon training 101. If you’d like more nutrition info and advice for your marathon training, check out our revamped NYN course. We’ve got modules on intuitive eating, recovery, triathalons, ultraendurance events and more with handouts to go along side the work and forever access.
Find the complete show notes here or go to https://nailyournutrition.podia.com/podcastnotes
14 Sep 2021
46: Supplements for Runners: What to Take Vs What to Skip
00:36:05
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’d like more nutrition info and advice for your marathon training, check out our revamped NYN course. We’ve got modules on intuitive eating, recovery, triathalons, ultraendurance events and more with handouts to go along side the work and forever access.
You can buy a few modules in bulk or buy the whole course – it will definitely help you meet your fueling needs and troubleshoot your problem areas.
Find the complete show notes here or go to https://nailyournutrition.podia.com/podcastnotes
28 Sep 2021
47: Iron for Runners: Supplements, Signs and Symptoms, and What You Can Do with Dr. Kelly Pritchett, PhD, RD, CSSD
00:39:20
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, so this is an important topic for most endurance athletes!
We enlisted Kelly Pritchett, PhD, RD, CSSD to give us the lowdown on all things iron and athletes.
In this episode, we cover:
What exactly iron is and why it's important for endurance athletes
What are signs and symptoms we should look for of low iron?
How can we measure iron in ourselves?
What is considered low iron?
The best way for athletes to improve their ferritin stores
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 timing is and how you can implement it
Signs you’re not getting enough protein
Head over to the show notes for more resources on this episode and to join the NYN Fueling Course: https://nailyournutrition.podia.com/podcastnotes
26 Oct 2021
49: Should You Try to Lose Weight While Training?
00:49:36
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 cover:
The latest research on why cutting calories during training can be harmful and hinder performance
A thorough breakdown of just how many calories are needed to support your training per day
Discussions about body image and performance that don't serve you as an athlete
Why extreme diets don't work for most people, and how they can be keeping you from seeing your full athletic potential
How to shift your focus away from weight loss to more productive things
And more!
Head over to the show notes for more resources on this episode and to join the NYN Fueling Course: https://nailyournutrition.podia.com/podcastnotes
09 Nov 2021
50: We Answer Listener Questions For Our 50th Episode!
00:37:09
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
52: Michelle Baxter on Training in the Winter, Staying Injury Free, and Gunning for a sub-3:00 Marathon
01:03:08
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 time from 3:42 to 2:58
Michelle's tips on waking up early to workout consistently
Tips for winter training
How she stays occupied on the treadmill
How training is going for CIM with big training volume
The one nutrition tip that is helping keep Michelle injury free
And more!
Head over to the show notes for more resources on this episode and to join the NYN Fueling Course: https://nailyournutrition.podia.com/podcastnotes
22 Nov 2021
51: Six Diet Thoughts You Might be Having This Holiday Season and How to Let Them Go (Re-Release)
00:54:28
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 plentiful right now.
Here are the six diet mentality thoughts you might be experiencing:
Running is cancelled so I am going to eat my feelings
How much weight will I gain if I don’t run it off? How many miles do I have to run to burn this off?
Putting exercise and workouts before family/traditions etc. It becomes a problem when it impacts your quality of life, relationships, brain space, mental energy, etc.
December is a wash, I’ll start over in January.
I won’t go back for seconds this year /I’ll only eat X amount of my favorite food
My holiday favorites have too much sugar
Sound familiar? We cover each of these in depth and provide takeaways so you don't have to battle these thoughts all month long!
BLACK FRIDAY SALE! Buy the course and get our 3 most popular ebooks for free!
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.
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 cover six New Year's resolutions you can make that will help you crush your training, heal your relationship with food, and improve your overall health. These include:
Increase or improve strength, stretching, and mobility
Improve sleep/ Get more sleep
Ditch the diet mentality
How to set goals that have nothing to do with times or PRs
Work on mental toughness
Figure out fueling
And quick ideas for non-weight centered resolutions
55: What to Focus on in the Off Season of Running (Re-Release)
00:42:43
{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 with less training to tap into hunger, fullness, and satisfaction cues
What to do if you want to gain or lose weight
How to gain muscle using nutrition
Setting goals for the off season to make the most of it
01 Feb 2022
56: Athlete Meal Prep Tips
00:45:54
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.
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