The Eat for Endurance Podcast

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 carbsHow to adjust fueling based on YOUR effort level, not just pace or durationThe risks of underfueling, including fatigue, poor performance, increased injury risk, and mental burnoutHigh carb fueling and who may (and may not) benefitPractical 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 paceIt 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 websiteJoin my monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch LabsJoin my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks 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 mileageThe importance of meal timing, hydration, and electrolyte balanceWhy the support crew plays a crucial role in endurance effortsHow this experience changed Amy’s perspective and personal life goalsTune 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 weekJoin my membership, Fuel for Life Crew, for $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport 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 recommendationsSupport the showThanks 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 FKTsWhy she relies on whole foods for FKTs but sticks to gels and liquid calories for racesHow 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 strategyTara’s recovery strategies after huge endurance efforts, including what she eats post-race and how she balances rest and trainingHow she manages anxiety and mental challenges during long efforts and in everyday life, including the grounding techniques that help keep her presentTune 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 DiariesJoin my membership, Fuel for Life Crew, for $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my Skratch affiliate code EATFORENDURANCE20 Join my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks 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 riskSimple, science-backed ways to fuel your body - no fads requiredHit 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 topicsThe 2023 study on supplements we discussed The FDA resource discussing the ban of Red 3A great article by Jessica Knurick, RD PhD on why MAHA is problematicMAHA hates seed oils, while decades of research shows unsaturated fats like seed oils are actually cardioprotective, esp when replacing saturated fatsThis 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 TimingAdditional Announcements:Join my monthly membership service, Fuel for Life Crew, for just $30/month Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my Skratch affiliate code EATFORENDURANCE20Join my Patreon communityDisclaimer – all information provided is for educational and entertainment purposes only. Support the showThanks 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 athletesStruggling with mental blocks and fear of failure in high school and beyondOvercoming underfueling, stress fractures, and distrust in her bodyCoping with anxiety and PTSD following her experience at the Boston Marathon bombingsA health crisis that led her to become a “menstrual cycle nerd” and to reconnect with her bodyEmbracing intuitive eating as part of her healing process, while also eating with purpose as an endurance athleteHow she fuels for ultramarathons, gravel bike races, and other adventuresHer goal to have the most fun, not to go the fastest or the farthestWe also discuss:How to stay well nourished when traveling frequently Quick lunches on busy daysHow to boost ferritin and vitamin DI hope you enjoy this episode!Links & Announcements:Angie’s website and her bookJoin my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my Skratch affiliate code EATFORENDURANCE20 Join my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks 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 increaseThe role of insulin in the bodyAcute vs chronic glucose elevationsWhy maintaining "normal" blood sugar levels is important to overall healthWhy a blood sugar spike in itself isn’t a bad thingHow to tell if you truly have low blood sugar, or if you're just hungryWhy simple sugars found in sports nutrition products are helpfulDifferent forms of simple sugars that you can use during exerciseThe importance of adequate carb intake for bone health and iron statusWhat might be causing your afternoon slump (hint: it's not the carbs)The use of continuous glucose monitors (CGMs) in non-diabetic athletesWhy athletes should use caution with CGMs, and perhaps even avoid themWe 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 InstagramWatch this episode on YouTubeJoin my new monthly membership service, Fuel for Life Crew, for just $30/monthCheck out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my Skratch Labs affiliate code EATFORENDURANCE20 Join my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks 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 teenagerHow 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 properlyHow she recovered from periods of intentional and unintentional underfueling to become a healthy and strong distance runner againHow she coped with body changes throughout this processMishaps 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 makeSome of the biggest nutrition challenges that she observes as a coachWhat 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 InstagramMy new monthly membership service, Fuel for Life Crew, is live! Get 50% off your first month with code FUEL50 when you join by Jan 31stCheck out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs and EATFORENDURANCE15 for MomentousJoin my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Happy New Year and welcome to Episode 107 of the Eat for Endurance podcast!We’re kicking off Season 7 with a bang, featuring two awesome guests: sports dietitian Kylee Van Horn, RDN and journalist and writer Zoë Rom. These two are not only best friends but also trail-running partners, running coaches, Aussie dog moms, and co-hosts of the podcast Your Diet Sucks.With the New Year in full swing, you're probably seeing an avalanche of marketing nonsense plus a lot of confusing if not harmful advice. That’s why this episode is all about cutting through the nutrition noise.Kylee, Zoë and I discuss why athletes are particularly vulnerable to diet BS, and how to identify and reject nutrition misinformation (especially online). We also chat about how to become the best version of yourself without falling into the trap of constant data tracking and optimization. Other highlights from our conversation include:What to look for when choosing supplementsWhether trendy products like ketones and sodium bicarbonate are worth the investmentWhy sugar is crucial for endurance athletesWhy extremes in the world of nutrition are not the place to beThe importance of working on nutrition basics before chasing after all the "shiny objects"Kylee's and Zoë's "nutrition hot takes"And so much more!This episode is packed with practical advice, and plenty of laughs. I hope you enjoy it!Before you give this episode a listen, I want to shout out my NEW nutrition membership service Fuel for Life Crew! It’s just $30/month, and your membership includes:Direct support from me AND a group of awesome people like YOUPrivate Slack channel organized by different areas of interestLive presentations on topics that you help choose (with replays available)Full access to my online library of resources at no extra costYou can join monthly and cancel anytime, and you get 50% off your first month with code FUEL50 if you join by January 31st. Get more info by visiting my website, eatforendurance.com.Additional Links & Announcements:Listen to Your Diet SucksPre-order Kylee's new nutrition book for endurance athletes  Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode 106 of The Eat for Endurance Podcast! It’s been a few months since my last Athlete Nutrition Profile, so I’m extra excited for today's guest - writer, trail runner, and mountain athlete, Emily Halnon.Emily's essays and articles explore the intersection of running and the human experience, and have been published in a number of major media outlets. She also recently published her first book, called To the Gorge. To the Gorge is a beautiful memoir that Emily wrote about losing her mother to a rare uterine cancer and setting the Fastest Known Time (FKT) on the 460-mile Oregon Pacific Crest Trail (PCT) later that year to celebrate her Mom's life and help process her grief.In addition to setting the FKT, Emily has run the Hardrock 100 for the last three consecutive years, finishing 6th female this past summer. Emily and I cover a wide variety of topics across her life, including:Early memories of food and mealtimes with her family in VermontHer time as a competitive swimmer and the positive nutrition influence of her high school coachHer transition from swimming to running, motivated by her mother's love of the sport Emily's mental health struggles, including an eating disorder and depression, which coincided with her identifying as a more "serious" road runner and triathleteMoving from DC to Oregon, where she started trail running, began therapy, ditched her watch, and rediscovered joy in running Trail magic and other treats on the PCTHow she fuels during trail adventures as well as races, like the Hardrock 100 What she currently struggles with in her everyday and performance nutritionHer tips for how to care for yourself through hardship I hope you enjoy this interview as much as I did!FYI, this is the last episode of Season 6. If you'd like to support my free content, you can:Shop using my ​affiliate links​ (e.g. ​EATFORENDURANCE20​ at SkratchLabs)Share the podcast and rate/review wherever you listen Join my ​Patreon community​ Buy an ​Eat for Endurance hat​ - free shipping!I’ll be back in mid Jan with Season 7! Wishing you all a healthy & happy New Year.Links:Emily’s website and InstagramCheck out my free nutrition downloadsFill out a new client inquiry form if you'd like to work 1:1 together in 2025Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode 105 of The Eat for Endurance Podcast! Sports Dietitian Val Schonberg, MS RD CSSD MSCP joins me to discuss several key topics relating to midlife nutrition and health for active women.Val is a Certified Menopause Practitioner with The Menopause Society and helps women rethink aging, avoid harmful restrictions, and adopt sustainable lifestyle changes for vitality and long-term health. Here are the topics that Val and I cover in this information-packed episode:1. Protein needs in midlife and beyond:Why adequate protein is crucial in peri- and postmenopausal womenHow protein needs change for sedentary, active, and highly active women Why there is some debate about protein recs based on current research How to consume adequate protein without neglecting other key nutrients 2. Low energy availability (LEA) vs. perimenopause:Distinguishing between perimenopause and LEA The importance of addressing symptoms and providing adequate nutrition in both cases to support health and fitness goals3. Weight gain and body image challenges:Coping with body changes during perimenopause and postmenopauseWhy restriction usually just puts you further away from your goalsHow to work with rather than against your body during this timeExamples of how to advocate for yourself during healthcare visitsUsing the 5 stages of grief framework to find body acceptance and peace4. Weight loss medications (GLP-1s) for women in midlife:When these drugs might be helpful, including in the clinical settingPotential risks to consider when thinking about taking these drugs5. Carbohydrates and energy:Why carbs are essential for active women at all stages of life Remembering that many carbs are plant foods that benefit health and performanceThe importance of individualizing your nutrition plan to your life and needs vs following a generic protocol that you read in a bookWhy incorporating ALL types of carbs that you enjoy is crucial to leading a fun, fulfilling, and healthy lifeThis was SUCH a fantastic discussion and I'm grateful to Val for generously sharing her time and expertise. In case you missed it and want to learn more on this topic, Episode 72 with sports dietitian Dina Griffin provides a great overview of peri- and postmenopausal nutrition for female athletes. Links:Visit Val's website and follow her on InstagramCheck out my free nutrition downloads (I currently have seven!)Sign up for my monthly newsletter to get free nutrition tips, recipes, and moreJoin my Patreon community to support the pod while getting awesome merch, special discounts, and other perksGet in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).