Want to get in touch? Send Claire a message!

In episode 117 of The Eat for Endurance Podcast, I’m joined by fellow sports dietitian Vic Johnson, MPH, RDN, to break down one of the most talked-about and often misunderstood topics in the endurance world: performance supplements.

Vic works with many top trail and ultra athletes, and is an ultra runner himself, so he knows what it takes to fuel smart and optimize performance.  

We dive into the latest research and give practical tips for popular endurance supplements like caffeine, ketone esters, and sodium bicarbonate, among others. 

Our conversation will help you decide whether any of these ergogenic aids are worth your time and money. Spoiler alert: If the basics of fueling, hydration, sleep, and recovery aren’t dialed in yet, that’s where you should start!

Vic and I discuss:

• Why caffeine is the most effective supplement for endurance performance
• How sodium bicarbonate might help during hard efforts, but why it's risky
• Whether ketones live up to the hype, and why they taste like battery acid
• Other supplements like dietary nitrates, polyphenols, creatine, and collagen
• How to safely and strategically approach supplements in training
• Why the basics, including nutrition and hydration, matter most

Key Takeaways:

• Caffeine has the most consistent benefits, but dose and timing matter
• Sodium bicarb and ketone esters may help some athletes, but come with GI concerns and a steep price tag 
• Supplements are the cherry on top; focus on food, hydration, carb intake, recovery, and sleep first
• Always test out supplements in training and adjust based on tolerance 

🎧 Tune in to learn more!

Links & Resources:

• Visit Vic’s Mountain Sports Nutrition website
• Follow Vic on Instagram
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Join my Patreon community
• Get in touch at [email protected] 

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

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 116 of The Eat for Endurance Podcast, ultra runner Kabuki Snyder shares her powerful story, from struggling with disordered eating as a young ballerina to training for one of the toughest races out there: the Cocodona 250.

We dive into how she approaches ultra running nutrition, training, and balancing life and work with her endurance goals. 

Kabuki and I discuss:

• Growing up in Ghana and how early memories shaped her relationship with food
• Transitioning from ballet and body image struggles to finding joy in ultra running
• Fueling strategies for single day trail races, stage races like Lapland and Atacama, and other long races like the Cocodona 250 
• What real-life training and fueling looks like with a 4am wakeup call and a global work schedule
• How she has prepared for 250 miles with spreadsheets, snacks, and strong community support

Key Takeaways:

• You don’t need to “look like a runner” to be one
• Ultra running nutrition must be flexible, practiced, and personalized
• “Real food” can be part of your race plan
• Fueling enough everyday and surrounding exercise is non-negotiable
• You can balance ultra running goals with a full-time job (yes, really!)

🎧 Tune in to learn more! Also, a huge congrats to Kabuki on finishing the Cocodona 250 in 109:26:29, despite extremely challenging conditions!

Links & Resources:

• Follow Kabuki on Instagram
• Check out the Her Ultra Documentary on Roku
• Join my membership, Fuel for Life Crew, for $30/month (cancel anytime)
• Grab my free fueling downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Use code EATFORENDURANCE20 for 20% off at Skratch Labs
• Support the podcast on Patreon

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

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 115 of The Eat for Endurance Podcast, I welcome back Sports Dietitian Stevie Lyn Smith, MS RD CSSD to dive into how body weight impacts fueling needs during exercise.

For years, carb recommendations during exercise were based on duration and intensity, without considering body size. New research suggests that larger-bodied athletes may benefit from higher carb intake to optimize performance.

What We Cover in This Episode:

• Traditional carb guidelines during endurance exercise, and why they have been independent of body size
• How a 2024 study suggests a potential shift toward considering body-weight when setting carb fueling goals
• Why smaller athletes still need to fuel adequately
• How training status and workout intensity also play a major role
• Key considerations for long-course events like triathlons and ultramarathons
• The importance of fueling, regardless of weight loss goals

Key Takeaway:

Fueling needs are individual (have I said this one enough?!). Larger-bodied athletes may need more carbs during exercise, but every athlete, no matter their size, deserves and needs proper nutrition to perform and recover well.

🎧 Tune in to learn more!

Links & Resources:

• Stevie's website
• Join my monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs
• Join my Patreon community 
• Get in touch at [email protected]

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 114 of The Eat for Endurance Podcast, Sports Dietitian Stevie Smith, MS RD CSSD joins me for the first in a two-part series on how various factors impact how you should fuel during endurance activities.

In Part 1, we discuss how exercise intensity affects fueling needs. More specifically, we tackle a question that we often hear from mid and especially back-of-the-pack athletes:

“Do I really need to eat that many carbs during exercise if I’m not very fast?”

Here’s what we cover to answer this question:

• Why higher intensity exercise, even at a slower pace, demands more carbs
• How to adjust fueling based on YOUR effort level, not just pace or duration
• The risks of underfueling, including fatigue, poor performance, increased injury risk, and mental burnout
• High carb fueling and who may (and may not) benefit
• Practical guidelines for pre-, during-, and post-workout fueling and for a variety of sports (e.g. road running, trail/ultra, triathlon)
• How to adjust your fueling strategy when unexpected challenges occur and throw you off pace

It doesn't matter if you're chasing a PR or just trying to finish strong. Whether you're an elite or back-of-the-pack athlete, your body needs fuel that matches your effort.

🎧 Tune in to learn more!

Links & Resources:

• Stevie's website
• Join my monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs
• Join my Patreon community 
• Get in touch at [email protected]

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!

Last week in Episode 112, I sat down with Tara Dower to hear about how she fuels trail running, thru-hiking, and FKTs, including her record-breaking FKT on the Appalachian Trail. But what does it take to SUPPORT an athlete through such a grueling feat? 

In this bonus episode, we’re diving behind the scenes with Amy Good, an endurance athlete and crucial member of Tara’s support crew. Amy is not a nutrition expert, but she did a fantastic job of keeping Tara well-fueled on the AT.

Amy played a key role in supporting Tara throughout her journey, preparing nutrient-dense meals and snacks for the majority of Tara's effort. But this experience wasn’t just about Tara’s success. Amy found a deep sense of purpose and fulfillment in being part of something bigger than herself.

In this episode, we discuss:

• How Amy ensured Tara had high-carb, high-calorie meals to sustain her daily mileage
• The importance of meal timing, hydration, and electrolyte balance
• Why the support crew plays a crucial role in endurance efforts
• How this experience changed Amy’s perspective and personal life goals

Tune in to hear Amy’s insights, behind-the-scenes stories (including a big reveal that even Tara doesn't know about), and other incredible moments from Tara’s Appalachian Trail FKT.

If you enjoyed this episode, subscribe and leave a review to help more athletes fuel smarter!

Links & Announcements:

• Listen to Tara's interview from last week
• Join my membership, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my Skratch affiliate code EATFORENDURANCE20 
• Join my Patreon community 

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 112 of The Eat for Endurance Podcast, I chat with ultrarunner and thru-hiker Tara Dower, aka Candy Mama. If you don’t already know Tara, she’s an incredible endurance athlete with multiple FKTs, podium finishes, and race wins under her belt. 

Most notably, she set the overall Fastest Known Time (FKT) on the Appalachian Trail (AT) in September, breaking the previous record by 13 hours! She also recently secured her golden ticket to the Western States 100 with a second-place finish at the Black Canyon 100K.

Tara has gone through a huge transformation in how she fuels for endurance sports in recent years, and it has taken her performance to the next level.

Here's what we cover in this episode:

• How she grew up as a selective eater, and what types of foods she currently enjoys 
• How she uses dramatically different fueling approaches for thru-hiking compared to ultras and FKTs
• Why she relies on whole foods for FKTs but sticks to gels and liquid calories for races
• How her crew supported her with nutrition on the AT  (bonus episode coming out next week on this!)
• How she overcame throwing up during ultras by training her gut to handle higher carb intakes and personalizing her hydration strategy
• Tara’s recovery strategies after huge endurance efforts, including what she eats post-race and how she balances rest and training
• How she manages anxiety and mental challenges during long efforts and in everyday life, including the grounding techniques that help keep her present

Tune in now to hear Tara’s full story and learn how she’s gearing up for Western States! 

Enjoyed this episode? Subscribe and leave a review to help more athletes fuel smarter!

Links & Announcements:

• Follow Tara on Instagram and check out her new podcast, DNF Diaries
• Join my membership, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my Skratch affiliate code EATFORENDURANCE20 
• Join my Patreon community 
• Get in touch at [email protected]

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!

Confused by all the nutrition noise online? You’re not alone! In Episode 111 of The Eat for Endurance Podcast, Sports Dietitian Lauren Link, MS RD CSSD, joins me to break down some of the most debated nutrition topics from this past year.

We separate fear-driven fads from real science, explore why myths about food dyes, seed oils, raw milk, and supplements have taken off, and give you practical strategies to make safe, informed choices for your health and athletic performance.

We cover:

• Why nutrition misinformation is louder than ever (and how to tune it out)
• The truth about supplements - do athletes really need them?
• Artificial food dyes (especially Red 3 & 40) - should you be concerned?
• Are seed oils actually inflammatory? What does the science say?
• Why raw milk isn’t worth the risk
• Simple, science-backed ways to fuel your body - no fads required

Hit play now to get the facts you need to fuel smarter and safely! 

Resources from this episode:

• Read my full blog post that goes even deeper into these topics
• The 2023 study on supplements we discussed 
• The FDA resource discussing the ban of Red 3
• A great article by Jessica Knurick, RD PhD on why MAHA is problematic
• MAHA hates seed oils, while decades of research shows unsaturated fats like seed oils are actually cardioprotective, esp when replacing saturated fats
• This review study explains why pasteurization is necessary and that science does not support raw milk as being nutritionally superior 
• Heavily researched, in-depth episode on MAHA and RFK Jr by Your Diet Sucks: "Make America Healthy, Actually"
• Lauren's Instagram and her book, Nutrient Timing

Additional Announcements:

• Join my monthly membership service, Fuel for Life Crew, for just $30/month 
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my Skratch affiliate code EATFORENDURANCE20
• Join my Patreon community

Disclaimer – all information provided is for educational and entertainment purposes only. 

Support the show

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

Want to get in touch? Send Claire a message!

In episode 110 of the Eat for Endurance podcast, host Claire Shorenstein sits down with ultrarunner, author, podcaster, and adventure seeker, Angie Marie. 

From her early days in karate and track to ultrarunning and gravel bike racing later on, Angie shares her evolving relationship with food and body. She opens up about her struggles with orthorexia, how a surprise ectopic pregnancy and emergency surgery served as a wake up call, and how this ultimately led her to change the way she moves, fuels herself, and adventures outdoors.

We cover:

• The impact of diet culture and misinformation on young female athletes
• Struggling with mental blocks and fear of failure in high school and beyond
• Overcoming underfueling, stress fractures, and distrust in her body
• Coping with anxiety and PTSD following her experience at the Boston Marathon bombings
• A health crisis that led her to become a “menstrual cycle nerd” and to reconnect with her body
• Embracing intuitive eating as part of her healing process, while also eating with purpose as an endurance athlete
• How she fuels for ultramarathons, gravel bike races, and other adventures
• Her goal to have the most fun, not to go the fastest or the farthest

We also discuss:

• How to stay well nourished when traveling frequently 
• Quick lunches on busy days
• How to boost ferritin and vitamin D

I hope you enjoy this episode!

Links & Announcements:

• Angie’s website and her book
• Join my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my Skratch affiliate code EATFORENDURANCE20 
• Join my Patreon community 
• Get in touch at [email protected]

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 109 of the Eat for Endurance podcast, Hayden James, RDN CSSD CDCES of Satiate Nutrition joins me for a deep dive into blood sugar levels and athletic performance.

Hayden is a sports dietitian, Certified Diabetes Care & Education Specialist, and the conference director for the inaugural 2025 Fuel Fest, an endurance and mountain sports nutrition conference for healthcare professionals. She's also an avid trail runner, climber, skier, and lifter based in Salt Lake City, Utah.

Hayden and I discuss everything you should know about blood sugar levels as an athlete, including:

• Which foods and other factors cause blood sugar levels to increase
• The role of insulin in the body
• Acute vs chronic glucose elevations
• Why maintaining "normal" blood sugar levels is important to overall health
• Why a blood sugar spike in itself isn’t a bad thing
• How to tell if you truly have low blood sugar, or if you're just hungry
• Why simple sugars found in sports nutrition products are helpful
• Different forms of simple sugars that you can use during exercise
• The importance of adequate carb intake for bone health and iron status
• What might be causing your afternoon slump (hint: it's not the carbs)
• The use of continuous glucose monitors (CGMs) in non-diabetic athletes
• Why athletes should use caution with CGMs, and perhaps even avoid them

We also aim to clear up some of the confusion on this topic to encourage athletes to stop fearing and/or limiting carbs in their diet.

Links & Announcements:

• Follow Hayden on Instagram
• Watch this episode on YouTube
• Join my new monthly membership service, Fuel for Life Crew, for just $30/month
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my Skratch Labs affiliate code EATFORENDURANCE20 
• Join my Patreon community 
• Get in touch at [email protected]

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 108 of the Eat for Endurance Podcast, featuring endurance athlete and run coach, Sara Manderscheid. Sara hosts the podcast Elevate Your Running, which is also the name of her coaching company. 

In this Athlete Nutrition Profile, Sara shares how her approach to fueling herself has changed dramatically across her life. We discuss:

• Her memories of being physically active as a kid, including adventures on her bike with lots of snacks in her basket 
• How the message of “smaller is better” from various media sources made her question and try to change her own body as a teenager
• How she fueled herself with Diet Coke, 100 calorie packs, and 1 meal per day in college 
• Why she started to run while working in financial services, and how running (eventually) helped her learn how to nourish herself properly
• How she recovered from periods of intentional and unintentional underfueling to become a healthy and strong distance runner again
• How she coped with body changes throughout this process
• Mishaps with sports nutrition over the years, including an exploding gel 
• Why carbs are such an essential part of her diet 
• Some of her current favorite sports nutrition products 
• Why meal prepping is an important part of her routine, especially during peak training weeks, and what she loves to make
• Some of the biggest nutrition challenges that she observes as a coach
• What she's currently training for (hint - it's not Boston)

I hope you enjoy my chat with Sara Manderscheid! Also, stay tuned for my appearance on her podcast, where we talk about all things iron and ferritin related. 

Links & Announcements:

• Sara’s website and Instagram
• My new monthly membership service, Fuel for Life Crew, is live! Get 50% off your first month with code FUEL50 when you join by Jan 31st
• Check out my free nutrition downloads
• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
• Support the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs and EATFORENDURANCE15 for Momentous
• Join my Patreon community 
• Get in touch at [email protected]

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).