Want to get in touch? Send Claire a message!

In Episode 99 of the Eat for Endurance Podcast, I'm doing a deeper dive into low energy availability and Relative Energy Deficiency in Sport, aka REDs, with sports dietitian, eating disorder specialist, and REDs expert, Rebecca McConville, MS RD LD CSSD CEDRD.

Rebecca wrote the book “Finding Your Sweet Spot - How to Avoid REDs,” and offers a REDs informed provider certification program, which I took and loved earlier this year. I was eager to get her on the podcast because she does an amazing job of translating the science into digestible information that everyone can relate to and understand.

Even if you’re familiar with low energy availability and REDs, you will want to listen to this episode. Rebecca uses a variety of helpful analogies to explain the often complex ways that the body responds to chronic underfueling over time.

Also, we dig into many different health and performance consequences of REDs, including some that may not be on your radar. For example, did you know that high cholesterol can result from chronic underfueling and may be a sign that your body is in survival mode?

If you think REDs doesn't apply to you because you don't play sports, think again. REDs applies to anyone who is active, and is very common among recreational athletes.

There's SO MUCH more to this topic that we didn't have time to cover, so I'll just have to get Rebecca back on the show when she is done with her next book to continue our awesome conversation.

I've said this about many interviews, but this was honestly one of my favorite episodes. I hope you enjoy it as much as I did!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!

In Episode 98 of the Eat for Endurance Podcast, I’m taking advantage of a short break between guests to bring you a solo episode all about recovery nutrition for endurance athletes.

Many of my clients are training for some exciting events this Fall, and I’m getting lots of questions about what to eat after exercise. Even if you’re not training for a specific event or doing long hours-long training sessions, recovery nutrition still is extremely important.

In this episode, I’m going to teach you about the main puzzle pieces that impact recovery (nutrition, sleep, rest, life stress), specific nutrition and hydration guidelines to promote recovery and overall health, and how to apply these guidelines to real life as meals and snacks.

If you are more of a visual learner, I covered this topic in a recent blog post on my website. There you’ll find much of the same content as well as plenty of helpful graphics.

I hope you find this episode helpful and as always, I welcome your questions, feedback and topic requests!

Links & Announcements:

• Relevant blog posts: “What to eat after a long run” and “How much do I need to eat as an endurance athlete?”
• Watch this episode on my YouTube page
• Check out my free and for-purchase offerings
• Sign up for my email list to download my FREE fueling before exercise guide
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
• Please subscribe or follow the show and rate/review it wherever you listen
• Get in touch at claire@eatforendurance.com
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!

Welcome to Episode 97 of the Eat for Endurance Podcast, featuring runner, coach, and native New Yorker, Amanda Katz.

Amanda identifies as a body neutral strength and run coach, and believes that all bodies deserve a fitness experience without punishment, guilt, or shame. Amen to that.

I’m a big fan of Amanda's positive, often hilarious fueling and fitness messages on social media and on her own show, Between Two Coaches. I'm also grateful for her frequent attacks on the toxic fitness, health and wellness culture that is pretty much unavoidable in today's world.

Amanda and I discuss a wide range of topics and explore many tangents, including:

• What life was like growing up in Queens
• Her relationship with food and movement when she was young
• How she navigated a variety of different eating disorders and disordered eating behaviors as a young adult
• What nutrition looks like now that she is “in recovery,” including some of her favorite sports nutrition products, cuisines, and meals
• Her journey to becoming a runner and coach
• Her bagel shop order and why cottage cheese needs to be left alone
• How she fuels herself to stay energized and adequately nourished during her long days of coaching, especially while marathon training herself
• Foods and products that you’ll find in her backpack as a fitness professional
• Random things that make her piss boil (nutrition edition)
• And so much more!

I hope you enjoy learning all about Amanda and hearing her nutrition story.

Links & Announcements:

• Amanda’s website and Instagram
• Watch this episode on my YouTube page
• Check out my free and for-purchase offerings
• Sign up for my email list to download my FREE fueling before exercise guide
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Shop using my affiliate sports nutrition discount codes for Momentous (EATFORENDURANCE15) and for Skratch (EATFORENDURANCE20)
• Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
• Please subscribe or follow the show and rate/review it wherever you listen
• Get in touch: claire@eatforendurance.com.
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!

In Episode 96 of the Eat for Endurance Podcast, sports dietitian Brooke Czarnecki of Intentful Nutrition joins me on the pod to help me answer a listener question.

This person asked to learn more about organic foods as a runner, and also mentioned that she tries to minimize processed foods surrounding her runs. This inspired me to do an episode on organic versus conventional foods and “processed” versus “unprocessed” foods for athletes. I added a quick GMO chat at the end because it’s relevant to this discussion.

There’s so much confusion, fear-mongering, and extremism when it comes to making nutrition decisions, especially regarding organic, “processed” (in quotes because it's not clearly defined) and GMO foods. For example, there is a widespread belief that if something is labeled organic or non-GMO, it must be nutritionally superior. But that's not true.

In reality, this conversation is nuanced and complicated, and cannot be approached with the black-and-white way of thinking that so many people in the health and wellness space love to adopt.

Brooke and I did our best to hit the main points, though there are some gaps in what we cover (especially on GMO foods). We define some key terms, differentiate between opinion and science (while throwing plenty of our own opinions in the mix), and talk about how all of this applies to you, as an athlete, in your everyday eating and performance nutrition.

Our overarching message is that the right decision is the one that works best for you. If you want to buy organic, minimally processed, non-GMO foods and products, go for it.

AND...

There's s no conclusive evidence that organic food is healthier than conventional food. Highly processed foods, including sports nutrition products, have a place in an overall balanced diet, if you want to include them (most endurance athletes need to). Current evidence does not universally support GMO foods as harmful.

YOU get to choose how you want to eat. We’re just here to tell you that you don’t HAVE to buy organic and swear off all “processed” non-GMO foods to be a healthy, worthy human and athlete.

Links & Announcements:

• Brooke’s website and Instagram
• Watch this episode on my YouTube page
• Check out my free and for-purchase offerings
• Sign up for my email list to download my FREE fueling before exercise guide
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
• Please subscribe or follow the show and rate/review it wherever you listen
• Get in touch at claire@eatforendurance.com.
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!

Welcome to Episode 95 of The Eat for Endurance Podcast! I have an Athlete Nutrition Profile for you today, featuring ultrarunner and coach Jes Woods.

You may already be familiar with Jes, especially if you live in NYC. She coaches thousands of athletes through Nike Run Club, Brooklyn Track Club, and Brooklyn Trail Club, and has also worked with boutique fitness studios including Mile High Run Club and Flywheel.

Jes also is a fierce athlete herself. She competed as a triple jumper for nearly a decade, and then discovered distance running after college while working in broadcasting at NBC. She ultimately embraced the ultra running community, started coaching, and turned fitness into a full-time career.

We had a great discussion about her nutrition and how that has changed over time as she transitioned into distance running. We explore how she fuels herself, from the marathon to the 200 mile distance, as well as what she observes and teaches her own athletes. Jes also shares that she hates to cook, and tells us how she keeps herself well-nourished to support her health and very active lifestyle.

I hope you enjoy this episode! And if you do, please remember to share it with your friends, give it a 5-star rating and write a review wherever you listen to your podcasts. Your support is greatly appreciated!

Links & Announcements:

• Follow Jes on Instagram
• Watch this episode on my YouTube page
• Purchase my NEW Peak Performance course
• Check out my other free and for-purchase offerings
• Sign up for my email list to download my FREE fueling before exercise guide
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
• Please subscribe or follow the show and rate/review it wherever you listen
• Get in touch at claire@eatforendurance.com.
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!

In Episode 94 of the Eat for Endurance Podcast, sports dietitian Holley Samuel (MS RD CSSD) joins me to talk about body image among athletes.

Holley and I explore how you can improve or at least neutralize your mindset when experiencing negative body image so that you can embrace fueling yourself adequately and withstand the physical demands of training and of life. We also discuss specific strategies we use when we’ve helped an athlete eat, feel and perform better, but they still struggle with poor body image.

Prioritizing health over physical appearance is crucial, especially if you hope to have longevity in your sport and other life activities. Please know that I understand how hard this can be. Body image struggles are very common, and I certainly am not immune to this!

Our bodies are meant to change dramatically throughout our life, but this does not mean it's easy to accept these changes. Improving mindset is a skill that takes ongoing work to develop, and there are no quick fixes. I hope this episode helps you get started!

One last thing - Holley and I are not therapists. We frequently work on body image and mindset with our clients, but respect our scope of expertise. Please consider seeking mental health support if you are really struggling.

Links & Announcements:

• Holley’s website and Instagram
• Watch this episode on my YouTube page
• Check out my free and for-purchase offerings
• Sign up for my email list to download my FREE fueling before exercise guide
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
• Please subscribe or follow the show and rate/review it wherever you listen
• Get in touch at claire@eatforendurance.com.
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!

I’m sure many of you are still taking in all the Western States and Olympic Trials content, but in case you want a little break, I finally got last week’s podcast episode published! Episode 93 of the Eat for Endurance Podcast features runner and jewelry designer, Erica Sara Reese, who is the talent behind Erica Sara Designs.

Erica grew up dancing ballet, dabbled in crew while in college, and eventually discovered her love of running while going through some major life and career changes. She actually completed the same nutrition program at NYU that I did, but then decided to pursue her jewelry business instead.

Erica has spoken openly about her recent struggles with burnout, breast cancer, and perimenopause, and continues this discussion and where she’s at now in today’s episode. Here are some of the other things we explore:

• How her nutrition and overall self-care routine has evolved, especially in recent years
• What survival looks like - not in the context of cancer, but relating to the juggling act of everyday life (parenthood, running our own business, preparing food for the family, taking care of yourself, relationships, etc.)
• The individual nature of nutrition decisions, and how the most important thing is what feels good to you in your unique body

While I asked many of the same questions I often include in my Athlete Nutrition Profiles, this was a far more conversational episode than usual. Some of you don't like it when I talk that much, but I think many of you will relate to what we are both experiencing in our own lives, and I hope you enjoy our discussion!

Links & Announcements:

• Follow Erica on Instagram and check out her website
• Watch this episode on my YouTube page
• Check out my other free and for-purchase offerings
• Sign up for my email list to download my FREE fueling before exercise guide
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
• Please subscribe or follow the show and rate/review it wherever you listen
• Get in touch at claire@eatforendurance.com.
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!

Welcome to Episode 92 of the Eat for Endurance Podcast, featuring Canadian marathon icon Krista DuChene.

Krista wears many different hats - she’s a Registered Dietitian, a coach, a recently retired professional distance runner, and a mom of 3. She has competed in 22 marathons over more than two decades, including the Olympic marathon in 2016 and the Boston marathon in 2018, where she placed third. After retiring from professional marathoning last year in Tokyo, she joined the trail and ultra community and recently finished her first 100k.

We cover SO much in this episode, including:

• Krista’s experience and ongoing work as a dietitian
• Her nutrition and relationship to food while growing up on a farm, and while running and playing hockey from a young age
• How her focus on “lighter = faster” led to major injury
• Her experience with low energy availability / REDS
• How she recovered to make the Olympic marathon team
• Her experience placing third in the Boston Marathon
• How she fueled more than two decades of competitive marathons
• What her transition into ultra running has been like
• How she feeds her family of 5
• Racing plans for the future

This was a really fun chat, and I hope you all enjoy it!

Today’s episode is sponsored by CurraNZ, a capsule-based supplement made from New Zealand blackcurrants. It’s Informed Sport certified and backed by over 50 published research studies, supporting potential benefits to recovery, gut health, performance, and more. CurraNZ is offering podcast listeners 20% off with code EforEndurance if you’d like to try out their product!

Links:

• Krista’s website and Instagram
• Watch this episode on my YouTube page
• Check out my free and for-purchase digital offerings
• Sign up for my email list to download my FREE fueling before exercise guide
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Join my Patreon community to support the pod while getting free merch, special discounts, and other perks for just $6/month
• Please subscribe or follow the show and rate/review it wherever you listen
• Get in touch at claire@eatforendurance.com.
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).