Nail Your Nutrition Podcast

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!To connect with Leslie, follow her on Instagram (@boncilj) and at her website, activeeatingadvice.comFind our complete show notes and the self paced course here.

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 underfuelingHow to spot underfuelingWhy body image is so difficult for athletesWhat 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. Find our complete show notes here.

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 agoWhy incorporating movement into recovery is so crucialHow she trains now and how her philosophy for training has changedHow she deals with pressure on race dayRace day fueling and what she always eats before a raceDealing with injuries Her fertility journey And more!To connect with Amelia, follower her on Instagram and at her website. Find our complete show notes here.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.

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. You can find more about Nikki at her wesbite, and at @1classy_motherunner. She hosts the podcast, Maybe Running will Help. 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.Find our complete show notes here.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.

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-raceWhy you might not be hungry after a race, and what to do about itWhat nutrients to prioritize in the hours and weeks after a raceHow to reduce inflammation post-raceWhat supplements to prioritize post-raceThe number 1 most important thing to emphasize post-raceAnd 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.comThis 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.Visit this link for full show notes!

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 mattersReady 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

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.comThis 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.

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 taperThe evidence behind taperingTaper nutrition and how you can utilize it to crush your marathonAnd more!Episodes mentioned in this episode:Ep 62: How to Carb Load for RacesEp 56: Athlete Meal Prep TipsEp 11: Fiona Sutherland, Dietitian and Body Image for Athletes Expert on How Athletes Can Improve Body ImageReady 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.comThis 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.Visit this link for full show notes!

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.Go here for full show notes and links to episodes mentioned!

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

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 performanceSide effects of caffeine for your daily health and endurance workoutsShould you do a "caffeine fast"How much caffeine you need to see those effectsThe science behind why caffeine works so well when on the run/ride/swimAmounts of caffeine before and during workouts to see those effectsWhy too much caffeine isn't always betterFor the full show notes and things mentioned in this episode, go here.

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

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 itExactly how much you need for fuelHow you can start to practice on your next long run or rideHydration and electrolyte needsAnd 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!

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. For full show notes, visit the Nail Your Nutrition Podcast Notes Page.

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 importantHow carb loading works and how you can make it work for youHow carb loading can help you increase performance by 2-3%Exactly how to carb load, from timing to serving sizesCan you carb load during training?And more!Join our free FB group for runners!Find complete show notes at https://nailyournutrition.podia.com/podcastnotes

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

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 womenHow does intense exercise affect stress in the bodyDoes 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 womenWhy you shouldn't be drinking a gallon of water a dayIs 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

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)

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 todayHer identity as an athleteHow her fueling changed over the yearsHow she recognized what burnout looks likeHow she has made peace with her body to feel more safeHow athletes can recognize overtraining or if something is offPractical tips for prepping meals throughout the weekand more!For complete show notes, visit: https://nailyournutrition.podia.com/podcastnotes

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 marathonRecovery nutrition for ultrasFueling strategy for ultrasGoals for her first ultra and if she achieved themHow pacing the 3:00 pace group was for the Houston Marathon and training for that raceHow to incorporate cultural favorites when working with athletes and fueling plansWhat it's like to be a BIPOC cultural advocateIf improvements have been made for BIPOC runners and athletes in the last two yearsHer new podcast, Fueled for MoreWhether she'll go for the 2:37 OTQ for 2024And more!Click here for the full show notes. SPORTS NUTRITION INSIDERS:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Learn more about the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 nutritionWhat you should focus on for the off season based off your last training cycleUsing this time with less training to tap into hunger, fullness, and satisfaction cuesWhat to do if you want to gain or lose weightHow to gain muscle using nutritionSetting goals for the off season to make the most of it

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 mobilityImprove sleep/ Get more sleepDitch the diet mentalityHow to set  goals that have nothing to do with times or PRsWork on mental toughnessFigure out fuelingAnd quick ideas for non-weight centered resolutions Buy the Nail Your Nutrition Endurance Fueling Course!For full resources and things mentioned in this episode, check out the show notes here.Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Learn more about the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.Tag us over on @nailyournutrition when you're listening!

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!

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 2:58Michelle's tips on waking up early to workout consistently Tips for winter trainingHow she stays occupied on the treadmillHow training is going for CIM with big training volumeThe one nutrition tip that is helping keep Michelle injury freeAnd 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 

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 feelingsHow 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 foodMy holiday favorites have too much sugarSound 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! Buy the Nail Your Nutrition Endurance Fueling Course!For full resources and things mentioned in this episode, check out the show notes here.Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Learn more about the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 trainingBreastfeeding newborns and training for half marathons Communication strategies for your partnerOur favorite parenting mantrasRaces we want to runand more!For complete show notes, visit  https://nailyournutrition.podia.com/podcastnotes

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 dayDiscussions about body image and performance that don't serve you as an athleteWhy extreme diets don't work for most people, and how they can be keeping you from seeing your full athletic potentialHow to shift your focus away from weight loss to more productive thingsAnd 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 

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 activityWhy protein after exercise is importantWhy endurance athletes need more protein than once thoughtWhat protein timing is and how you can implement itSigns you're not getting enough proteinHead over to the show notes for more resources on this episode and to join the NYN Fueling Course: https://nailyournutrition.podia.com/podcastnotes

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 athletesWhat 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 storesWhat if you're a plant based athlete?What is the best type of supplement to take?The best time to take a supplementSide effects commonly seen when taking ironFollow along with Kelly Pritchett, PhD, RD, CSSD:Kelly's InstagramInside Sports Nutrition InstagramTriDimensional ConsultingCheck out the show notes for more links to supplements Kelly recommended and her research studies!Find the complete show notes here or go to: https://nailyournutrition.podia.com/podcastnotesGrab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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

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. 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

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 episode, we cover:What is the “best” training plan for a beginner marathon? Intermediate? Advanced?How long should training plans be?How many days a week should you run?How long should the long run be?How many speed workouts should I do per week?How do I PR or BQ?How do I get faster?What running "easy" really means and how to do it.What's the best strategy for injury prevention.How much and what kind of strength training do I need to do?Do I need to foam roll/stretch every day?How to balance training with real life.Race day strategyAnd more!For full resources and things mentioned in this episode, check out the show notes here.Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 episode, we cover:The gear you absolutely need to make training and race day easier and more enjoyableOur go-to gear for long runsWhy you need to fuel your training, so you understand how important it is What to eat the night before your long runsWhat to eat before, during, and after runsHydration and electrolytes- what you really need to feel great during runsHow mental training can be beneficial for your race and trainingAnd more!For full resources and things mentioned in this episode, check out the show notes here.Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 trialsWhat the lead up to the race was likeHer race day nutritionWhat it's like being a part of Team BossWhat Maddie's training looks likeHow Maddie works with elite and everyday athletes, and the differences between the twoHow Maddie helps athletes improve their relationship with foodAnd more!For the full show notes, click here!Connect with Maddie:Instagram @fueling_forwardPersonal Instagram @madsalm12Fueling Forward website to work with Maddie and learn more!

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.Find the complete show notes here. Follow us on social media. 

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: MoboboardResistance BandsAbby Bales InstagramReCORE Fitness Program (with discount!)StravaPatreon Account For complete show notes, visit Our Show Notes section 

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 hourMISTAKE #2: Not getting the recommended 30-90g/carbs/hourMISTAKE #3: Not eating before and after a workoutMISTAKE #4: Eating a fiber, fat, or protein heavy meal before a workoutMISTAKE #5: Not drinking fluid before, during, and after a workoutMISTAKE #6: Only focusing on protein for recovery post-workoutMISTAKE #7: Skipping electrolytes during workoutsMISTAKE #8: Not eating enough carbsMISTAKE #9: Waiting hours to eat after a workoutMISTAKE #10:  Not practicing your fueling before race day/ Trying something new on race dayMISTAKE #11: Overdoing it the night or day before a big run/race

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

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 recoveryWhat athletes can do insteadHow to transition to healthier behaviorsHow to know if you're eating enoughWhat is nutrient timing and how can it help you?The impact of the microbiome on health and performanceFor complete show notes and resources, head to the Podcast Show Notes Page  Resources Mentioned in this Episode:Nail Your Nutrition Individual ModulesFree hunger scale  

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 likeRachel'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 settingHow to connect with athletes in the college setting and build rapportHow diet culture shows up in sport culture, and what diet culture is The transformation of athletes from the diet mindset to the fueling mindsetAND MORE!

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 postpartumThe main exercise modifications (running, jumping, and strength training) pregnant women should know about and what to avoid during pregnancy and in the postpartum periodHow to identify a diastasis recti and how to repair itGiving yourself grace and time in the postpartum periodWhat 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 injuryWhat exactly is our core, and how can we keep it strongWhy balance in work/life/motherhood doesn't exist And more! For full resources and things mentioned in this episode, check out the show notes here.Connect with Jessica Valant:Jessica Valant PilatesJessica's InstagramJessica Valant Pilates YouTubeStay connected:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 freezingFor full resources and things mentioned in this episode, check out the show notes here.Connect with Kylee:WebsiteInstagramStay connected:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 know the point to stopWhat should return to running look like postpartumCommon pelvic floor issues seen in women and athletesWhat are the signs and symptoms of pelvic floor issues Is it normal to have to pee during running, jumping, and other activitites?Why “just in case” peeing is detrimentalHow to know if you’re emptying your bladder at the appropriate time and intervalsHow to do a proper deep squat to open the pelvisHow to properly do a kegel and advanced kegelsWhat’s the best way to improve pelvic floor healthAnd more! For full resources and things mentioned in this episode, check out the show notes here.Connect with Dr. Abby Bales:Reform PT NYC Dr. Bales' InstagramReform PT Facebook PageStay connected:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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!

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 her training schedule· How proper support is important for training goals and finding your tribe is so important · Tips for joining a training group and running with them · How to balance time with marathon training goals and life · How to plan for training a destination race· The importance of core work and how to plan for it· How Sarah embraced flexibility to make training work for her

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 plansLogistics of triathlonMarita's best tried and true tips and advice, broken down by each sport: swim, bike, run, and transitionsHow in the world to fuel for triathlons, from sprint to Ironman 140.6The biggest takeaways to make training and race day easier and funFor full resources and things mentioned in this episode, check out the show notes here.Stay connected:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 experienceMarita's triathlon training schedule and progressionBreaking down triathlon distances and trainingWhat you need to get startedThings that are nice to have and make triathlon easier, but aren't essentialFor full resources and things mentioned in this episode, check out the show notes here.Stay connected:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 schoolWhat it’s like running in the DC area, especially in this current climateWhy 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 motivatedHow her fueling strategy has changed over time and the difference in how she practices vs. how she races What she eats before a runHow she utilizes the Hanson method of trainingHow cumulative fatigue has helped her distance runningHow she stays injury free during training cycles and which specific cross training has helped her trainingHer method for setting training goalsHow social media integrates with her philosophies and training and the pros and cons of thatHer experience as a black runner in DC and at racesThe importance of staying true to yourselfWhat we can do to make the sport of running more inclusive Find the complete show notes here: https://nailyournutrition.podia.com/podcastnotes

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 nutritionWhat you should focus on for the off season based off your last training cycleUsing this time with less training to tap into hunger, fullness, and satisfaction cuesWhat to do if you want to gain or lose weightHow to gain muscle using nutritionSetting goals for the off season to make the most of itFor full resources and things mentioned in this episode, check out the show notes here.Stay connected:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Join us in the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.

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 timeSPORTS NUTRITION INSIDERS:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Learn more about the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.