Greenletes Podcast

If you’re running the Boston Marathon (or any marathon), what you eat this week can make or break your race.

And most runners get it wrong.

In this episode, I’m breaking down exactly how to carb load the right way—so you show up on race day feeling energized, not sluggish, bloated, or underfueled.

You’ll learn:

•  Why carb loading is NOT just a big pasta dinner the night before 
•  Exactly when to start (and how much to eat) 
•  What a full day of carb loading actually looks like 
•  How to avoid common mistakes that lead to GI issues mid-race 
•  What to eat the night before and the morning of your race 

If you’ve ever hit the wall, felt low energy late in a race, or just want to feel more confident going into race day—this episode is your game plan.

🎧 Hit play, then save this episode so you can come back to it during race week.

Or watch the episode on YouTube! 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

In this episode, I’m pulling back the curtain on what I eat in a typical week as a sports dietitian, marathoner, and busy mom. Spoiler: it’s not complicated.

I’m sharing the real dinners I make on weeknights, all ready in about 30 minutes or less. Plus, the simple system I use to make sure my meals are balanced, nourishing, and realistic (even on the busiest days).

You’ll learn:

•  How I plan a week of plant-based dinners in 10–15 minutes
•  The simple formula I use to build balanced meals for energy + recovery 
•  Why I rely on theme nights (like Taco Tuesday + Pizza Friday)
•  How to get enough plant-based protein as an active person
•  Easy dinner ideas you can repeat every week without getting bored 

These are the exact strategies I use to stay consistent with my nutrition and feel strong in my training without spending hours in the kitchen.

Watch the YouTube video to see examples of the dinners: 

If this episode was helpful: subscribe, leave a rating, and share it with a friend who’s always wondering what to make for dinner.

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

In this episode, sports dietitian and Greenletes founder Natalie Rizzo breaks down the most common mistakes runners make when it comes to recovery, especially on a plant-based diet, and how to fix them so you can feel stronger, faster, and more energized.

You’ll learn:

•  Why under-fueling is the #1 reason runners struggle to recover 
•  What the research actually says about the post-run recovery window (hint: it’s more than 30 minutes) 
•  How to properly time your post-run snack and meal for better energy and less soreness 
•  The key nutrients plant-based runners need to watch (like iron, B12, and vitamin D) 
•  Why hydration and electrolytes can make or break your recovery 

Plus, Natalie shares simple, realistic plant-based meal and snack ideas you can start using right away.

🎯 Free Resource:
 Start the Plant-Based Performance Reset: a free 7-day course to help you fuel smarter, recover better, and run stronger. Sign up here!

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Protein is everywhere right now, but how much do plant-based athletes actually need?

In this episode, I’m breaking down everything you need to know about protein on a plant-based diet, inspired by a question I’ve been getting a lot lately: “How much protein do you eat in a day?” I’ll share my real numbers (and how I figured them out), plus what they actually mean for performance, recovery, and body composition.

We’ll cover:

• How to calculate your personal protein needs (without overcomplicating it)
• Why plant-based athletes may need to think about protein a little differently
• The truth about “incomplete” proteins (and why you don’t need to stress)
• The best high-protein plant foods (and how to build balanced meals)
• How to time your protein for better recovery and appetite control
• Whether protein powders and “high-protein” products are worth it

 Want help putting this into practice? Join Fuel Better: Nutrition Coaching for Plant-Based Runners to get personalized guidance, meal frameworks, and support to fuel your training the right way. Get a month free now!

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Feeling drained on your runs? Struggling with recovery or inconsistent performance? In this episode, Natalie Rizzo, MS, RD, breaks down her step-by-step plant-based fueling framework that helps runners and endurance athletes master their nutrition for every workout.

You’ll learn how to:

• Plan your pre-run fuel for energy without gut issues
• Take in the right carbs, protein, and electrolytes during exercise
• Recover effectively with post-run meals and snacks
• Build a repeatable, easy-to-follow system that makes fueling second nature

Want to work with Natalie? Try Fuel Better, and get the first month free! 

Start the free Plant-Based Performance Reset course now! 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Are electrolytes really necessary for runners, or is water enough? In this episode, sports dietitian Natalie Rizzo sits down with fellow sports dietitian Leah Murane to break down the science of hydration and electrolytes for athletes.

You’ll learn how much sodium runners actually need, when electrolytes become important during workouts, and how to tell if you're a heavy or salty sweater. We also tackle common questions about sports drinks vs electrolyte powders, whether you need carbs with your hydration, and why cramps and fatigue may be linked to more than just potassium.

If you're training for a race, running in the heat, or simply trying to improve your endurance performance, this episode will help you dial in your hydration strategy.

Want a simple system for fueling your runs?
Grab my free mini course, Plant-Based Performance Reset, where I walk you through the exact nutrition strategy I use with runners to fuel better, recover faster, and feel stronger on every run.

Get it here: https://nutrition-natalie.kit.com/89c624b601

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Do you feel like nutrition falls apart on your busiest running days? You skip planning, grab random snacks, and end up under-fueled and exhausted.

In this episode, I’m sharing three simple principles to help plant-based runners stay fueled even when life is chaotic—no meal prep, no macro tracking, and no perfect recipes required.

You’ll learn:

• What convenient fueling foods to always keep on hand
• How to fuel during runs when you don’t have time to eat beforehand
• Why simple meals beat complicated recipes on busy weeks
• How to avoid under-fueling, skipped meals, and analysis paralysis

If you’re a runner with a full life—work, kids, workouts, and everything in between—this episode will help you build a fueling plan that actually fits your real schedule.

Sign up for the Masterclass to learn more --> The Runner's Weekly Fueling System

Join me inside Fuel Better to gain confidence in your fueling. 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Natalie sits down with registered dietitian and mom Stephanie Darby to unpack the realities of running after pregnancy, including her experience racing while pregnant, pushing a stroller, and later realizing she had been chronically underfueling.

In this conversation, you’ll learn:

• Why postpartum runners feel wiped out even on short runs
• How stroller running increases energy needs
• Signs you’re not eating enough to support training
• Why “bouncing back” is a harmful myth
• How to rebuild fitness without burning out

If you’re a mom who runs—or wants to again—this episode will help you rethink fueling, recovery, and what progress really looks like after baby.

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

In this mailbag episode, I answer your real nutrition questions about fueling an active, plant-based lifestyle. We cover how much fat is too little (or too much) for athletes, nutrition tips for perimenopausal women with Hashimoto’s, how to support bone healing after a fracture on a vegetarian diet, and whether relying on soy protein is healthy. Plus, I break down why you might be getting headaches and feeling awful after long endurance workouts—and exactly how to fix it with smarter fueling and electrolytes. If you’re a runner or cyclist trying to feel stronger, recover faster, and stop underfueling, this episode is for you.

Leave your questions for the next mailbag episode here! 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Plant-based diets are experiencing a surge in popularity, particularly among runners and other athletes. But is your plant-based diet lacking in any nutrients, and do you need supplements to fill the gaps? 

In this episode, Registered Dietitian Natalie Rizzo breaks down what nutrients plant-based runners might miss, which supplements are actually worth your money, and which ones are marketing fluff. 

Take the quiz --> Are You Underfueling Your Runs?

Leave your questions for next mailbag episode here! 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance