By Claire Shorenstein, MS RD CSSD CDN
The Eat for Endurance Podcast demonstrates the many different ways that athletes fuel themselves, while also highlighting the challenges that so many active people have with their nutrition in real
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The podcast currently has 103 episodes available.
Want to get in touch? Send Claire a message!
Welcome to Episode 104 of The Eat for Endurance Podcast, which is a special bonus episode on how to practice self-care during the holidays!
The holiday season can be a time of joy, caring, and giving. But let’s be real: it’s also easy to get swept up in the hustle and bustle, leaving little time or energy to care for yourself.
This year, let’s do things differently. In today's episode, I’m sharing my top five tips to help you take care of YOU.
Plus, I'm thrilled to announce my first-ever Black Friday sale running Tuesday, November 19th through Friday, November 22nd! Access ALL the great deals, including FREE 1:1 coaching, on my website.
Here's a quick summary of my five tips:
First, eat consistently and adequately. Nourish your body every 3-4 hours to keep your energy levels high and to feel less out-of-control around food later in the day. Don’t skip meals or “save” calories on holidays. If you're traveling, plan ahead and pack snacks to avoid prolonged periods of time without food.
Second, focus on your priorities and goals. Identify what helps you feel your best - whether it’s regular exercise, adequate sleep, or enjoying hobbies - and make time for at least some of those things, even when life gets hectic. Figure out ways to be flexible, rather than fall prey to all-or-nothing thinking.
Third, set boundaries to protect your time and mental health. For instance, learn how to handle encounters with diet or body talk, and set appropriate boundaries with loved ones so that you're able to carve out time for yourself.
Fourth, learn to say no when needed. It’s okay to decline commitments to protect your time and energy. Decide what’s essential, share responsibilities, and avoid overcommitting. You may even need to say no to yourself sometimes (e.g. resting instead of doing your planned workout).
And lastly, try a positive moments journal. Take just two minutes before bed to jot down moments of gratitude or things that made you feel something positive that day. This small habit has been SO helpful for my mental health.
Wishing you a wonderful, safe, and delicious Thanksgiving holiday with loved ones! Stay tuned for my next full episode on December 5th.
Links:
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 103 of the Eat for Endurance Podcast, featuring Sports Dietitian and endurance athlete Bob Seebohar, MS RD CSSD CSCS.
Bob comes back on the show today to chat about nutrition for teenage athletes. We both work with high school and collegiate athletes and thought it would be worthwhile to share our experiences as well as our professional expertise on this important and complex topic.
Bob and I cover nutrition for teenage athletes from many different angles, including:
Whether you’re a current or future parent or a teenage athlete yourself, I hope you find this episode useful.
Links & Announcements:
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!
Happy Halloween and welcome to Episode 102 of The Eat for Endurance Podcast. In my first Ask Me Anything episode in over two years, I'm tackling four listener questions on the following topics:
1. If / when you should take collagen supplements and if so, what is an effective dosage
2. How to eat on rest days and specifically, if you need to eat protein at breakfast
3. How to fuel yourself during a 200 miler, especially at mealtimes
4. How to stop mindlessly eating candy everyday from the candy bowl at work
I address each of these questions in depth, and ask many of the follow-up questions that I would normally ask if these listeners were my 1:1 clients.
I hope you find this episode helpful, and I would love to answer YOUR nutrition questions in my next Ask Me Anything episode! Just email me at [email protected].
Have a safe and fun Halloween!
Links & Announcements:
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 101 of The Eat for Endurance Podcast, featuring sports psychologist and certified eating disorder specialist Riley Nickols, PhD, CEDS-C.
Riley is the founder of Mind Body Endurance, and works with athletes on a wide range of mental health and sport performance issues. He also is an endurance athlete himself, as well as a running and USA Triathlon coach.
Riley and I explore the intersection between common mental health challenges, nutrition, and performance among athletes, often drawing from our own experiences as providers in private practice. This episode is a bit of a grab-bag in terms of topics that we cover, including:
Riley and I provide practical steps that you can take to better support your mental health as a person first, and athlete second. I hope you find this episode helpful, and as always, I welcome any feedback, questions or comments.
Links & Announcements:
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 ONE HUNDRED of The Eat for Endurance Podcast! Woohoo!
I’m excited to share my interview with Melissa Azzaro, RDN LD aka The Hormone Dietitian about how to get better sleep. Melissa and I talked for over 90 minutes about a TON of different factors that impact sleep, including nutrients, eating patterns, supplements, lifestyle behaviors, and more.
Sleep is a huge and complicated topic, and sleep problems are often linked back to numerous things.
Here are some of the things we highlighted:
When thinking about how to get better sleep, your best bet is to start with some basic, foundational things. Listen to the episode for some recs and ideas!
Just a heads up - this conversation has large sections that are mostly focused on women, whether it’s talking about hormonal shifts and symptoms during perimenopause or relating to PCOS, or about other female-specific challenges. This is partly because Melissa is a women's health dietitian!
But don’t worry, we cover many things that are relevant to everyone too. I hope you enjoy the episode!
Links & Announcements:
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 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!
Links & Announcements:
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 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:
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:
I hope you enjoy learning all about Amanda and hearing her nutrition story.
Links & Announcements:
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:
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:
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).
The podcast currently has 103 episodes available.
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