In Episode 123 of The Eat for Endurance Podcast, I’m joined by sports dietitian and nutrition communications specialist, Marie Spano, MS, RD, CSCS, CSSD. 

Marie is the Sports RD for the Washington Nationals and Atlanta Hawks, and she has previously worked with powerhouse teams including the Atlanta Braves (World Series champions in 2021), Chicago Cubs, and more. I’ve admired Marie’s work and have been trying to get her on the show for many years, so I’m extra excited to finally share this conversation with you.

In this episode, we’re diving deep into the food matrix, including what it is, why it matters, and how it impacts nutrient absorption. As Marie explains, “Food is so much more than the sum of its nutrient parts.” We break down how nutrients interact within foods, how processing or cooking can change them, and what this means for fueling, recovery, and performance.

Marie and I discuss:

• What the food matrix is and why it’s so important for athletes
• How the food matrix impacts nutrient absorption, hunger/satiety, gut health, and more
• Real-world examples of how protein, carbs, and fat behave differently depending on food form
• The role of fiber, antioxidants, and other plant compounds in long-term health and performance
• Why processed foods (like sports drinks, juice, or protein powders) can be the best choice for athletes in certain situations

🎧 Tune in to learn more!

Links & Resources

• Follow Marie Spano on Instagram and visit Marie’s Website
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
• Check out my free nutrition downloads
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)
• Shop all my affiliate links for Skratch, Tailwind, Momentous, and more
• Join my Patreon community
• Get in touch at [email protected] 

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

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