February 26, 2024

TTP #60: Claire Shorenstein, a Board-Certified Sports Dietitian (MS RD CSSD)

1 hour 12 minutes

In this episode, host Jason Garrett John interviews Claire Shorenstein, a board-certified sports dietitian and ultra runner. Claire shares her journey into running and distance running, as well as her transition to trail running. She also discusses her interest in nutrition and becoming a dietitian. The conversation covers topics such as carbohydrate intake and absorption, fiber and nutrition for races, electrolyte intake and hydration, carb loading, and pre-race nutrition strategies. The episode concludes with a discussion on approaching keto and carnivore diets for athletes. The conversation explores the negative impacts of low carbohydrate availability and the importance of energy and carbohydrate intake for endurance athletes. It discusses the concept of Relative Energy Deficiency in Sport (REDS) and the potential health consequences of underfueling. The conversation also delves into the unhealthy relationship many individuals have with food and the role of nutrition coaching in addressing these issues. It emphasizes the importance of blood work and tracking various aspects of health and performance. The conversation concludes by highlighting the need to manage expectations and focus on overall health rather than solely on nutrition.

Takeaways

Carbohydrate intake is crucial for endurance athletes, and the recommended range is 60-90 grams per hour during exercise.

Fiber intake should be reduced before a race to avoid gastrointestinal issues, but it should not be completely eliminated.

Preloading with sodium and fluid the night before a race can help optimize hydration status.

Weight gain and bloating during carb loading are normal and indicate well-stocked energy stores and hydration.

Approaching extreme diets like keto and carnivore should be done with caution, and individual experiences and preferences should be taken into account. Low carbohydrate availability can have negative impacts on performance, recovery, and overall health for endurance athletes.

Relative Energy Deficiency in Sport (REDS) or low energy availability can lead to various health issues.

Many individuals have an unhealthy relationship with food, and nutrition coaching can help address these issues.

Blood work and tracking various aspects of health are important for optimizing performance and overall well-being.

It is important to manage expectations and focus on overall health rather than solely on nutrition.

Claire's website:

https://www.eatforendurance.com/

Instagram:

@EatForEndurance

...more