In this episode, Registered Dietitian Michael Raynor, and Erika (our dietetic intern at Raynor Strength and Nutrition for the month of March 2026) sit down to discuss the basics of electrolytes and answer the questions: What are electrolytes? Do I need them? What is Sweat Testing? What do electrolytes do in the body? Why are the often talked about when it comes to being hydrated? ....and more! If you've ever wondered about the hype around electrolytes and if you need them and how to use them, this episode is for you! Stay tuned for Electrolytes 201, coming soon.

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What do heat, dehydration, and gut training have in common? They can ALL impact the gastrointestinal tract during exercise! In today's episode, Registered Dietitians Liz and Michael Raynor discuss GI distress in athletes, its causes, what can make symptoms worse, and what you can do to prevent and manage symptoms better. They also dive into how heat and dehydration impact the gut and nutrient absorption during exercise, and what you can do about it.

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Michael Raynor, MS, RD, LDN and Erika Rathke, our dietetic intern, sit down to discuss the large body of research on creatine, beta-alanine, beetroot juice, and sodium bicarb for sports performance. They break down what types of athletes could benefit from these supplements, their mechanism of action in the body, and the pros and cons of supplementing. Before you listen, remember, no supplement can make up for UNDERFUELING. Make sure you are eating a diet containing adequate calories and carbs for your activity level to gain maximal performance benefits from any supplements you want to add in to the mix.

Ever wondered what it takes to fuel a football team for peak performance? We are breaking down the science behind sports nutrition, game-time fueling strategies, and some surprising food facts that will make you rethink your Big Game spread! From carb-loading to creatine to hydration hacks and fun food trivia, this episode has everything you need—whether you're an athlete, a fan, or just here for the snacks. Tune in and learn all things food and football before the Big Game this Sunday!

Are you an athlete, coach, parent, or active human that never heard of RED-S? This podcast is for you! Liz and Mackenzie dive deep into everything you need to know about symptoms of RED-S, short and long term consequences, and strategies you can incorporate TODAY to prevent you or your athletes from falling into a low energy availability state.

Want to work with us? Visit www.raynorstrengthandnutrition.com

In this episode we share a detailed race recap of the Umstead 100 miler - from the long journey it took to get to the start line to what tastes good at mile 87.5 - we're giving you all the details.  We also share many tips for training for and racing and, most importantly, fueling if you are looking to get into endurance sports of any kind.  

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In this episode Michael Raynor sits down with Ben Turits, owner of the Endurance Collective and a massage therapist specializing in sports therapy work, to discuss the impact of regular bodywork on performance and recovery.  If you you've been curious about the benefits of massage therapy for athletes and non-athletes, how to get the most out of your massage, or what to do in between massages to maximize the benefits, give this episode a listen!

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Follow along with Liz as she trains for her first 50 mile race...which happened last Saturday! In this episode we share a detailed race recap of the Umstead 50 miler - from Liz's favorite race foods to what you think about when you run for 50 miles - we're giving you all the details.  We also do a a rapid fire Q&A about the highs and lows of the race, and share some tips for training for and racing if you are looking to get into endurance sports of any kind.  

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In this episode, Michael and Liz Raynor are talking all about women! Specifically, something we see with our clients often and are SO passionate about - underfueling and how it can impact a women’s health and performance.  We’ll be diving into what adequate fueling means, what can happen when we are not adequately fueled (aka underfueled), and some quick tweaks women can make to their nutrition around workouts to improve performance and enhance recovery. 

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In this episode, Michael and Liz Raynor discuss five supplements that can be beneficial for endurance athletes. Whether it’s to help improve performance, aid recovery, or help shore up gaps that endurance athletes often have in their diets, these are some of the most well researched supplements for endurance athletes.  Before you dive in, it's important to note we recommend starting with a food-first mentality, meaning, as an endurance athlete, your focus should be on making sure you have a balanced diet providing you all of the nutrients you need, and then you can start looking to supplements as icing on the cake or for those marginal gains.  If you're an endurance athlete who's been curious about supplements, give this episode a listen!

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