The Eat for Endurance Podcast

Endurance athlete, scientist, and entrepreneur Simon Donato shares his journey from adventure racing to founding Adventure Science. Discusses nutrition evolution, plant-based diet, and hydration for ultra running. Highlights adventure insights merging with scientific expeditions. Explores oatmeal innovation and dietary shifts for endurance performance. Mentions online availability of products and amusing Instagram posts.

Want to get in touch? Send Claire a message!Happy Thanksgiving and welcome to Episode 78 of the Eat for Endurance Podcast. Fellow Sports Dietitian Kelly Jones (MS RD CSSD) of Kelly Jones Nutrition returns to the show today to chat with me about plant-based nutrition for endurance athletes. Kelly calls her diet plant-forward, while I am very much a plant-loving omnivore. As this show seeks to demonstrate, there are many different ways to eat to feel good, enjoy life, and perform well, as long as the eating pattern you are following meets your individual energy needs and macro and micro nutrient requirements.Plant-based eating can absolutely work well for endurance athletes, just as omnivorous eating can also work well. It’s worth noting that there are MANY reasons why people choose to include more plants in their diet that have nothing to do with performance. But with the growing popularity of plant-based eating including among endurance athletes, it begs the question - does going vegan or vegetarian improve performance? We’ll of course get into this. You can also check out past interviews I’ve had with high-performing vegan athletes if you’re interested, such as Mike Wardian (Ep. 26, 53), Sage Canaday (Ep 71), and Yassine Diboun (Ep. 34).So if you’re feeling a bit plant-curious and want to learn more, please enjoy my conversation all about plant-based eating and endurance performance with Kelly Jones. Links & Resources:Kelly’s Website: https://kellyjonesnutrition.com/Follow Kelly on InstagramThe Truth About Soy and Cancer (video by RD Whitney English)Announcements:Support the pod by purchasing some of my awesome new merch! Shop here. Join my email list to be notified when my new course, Peak Performance for Endurance Athletes, is released and to get a subscriber only discount!If you can afford to support the show financially, please visit my Patreon page to make a donation Have a guest or topic request? Email me - claire@eatforendurance.com.If you haven’t already, be sure to subscribe to, rate and review the show!Music Credit: Joseph McDadeDisclaimer – 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 77 of the Eat for Endurance Podcast, featuring Betsi Flint, a professional beach volleyball player on Team USA. Betsi is a 6-time Association of Volleyball Professionals (AVP) Champion and holds a number of other awards and accolades, including gold and silver medals at several International Volleyball Federation games. She is currently training for the 2024 Paris Olympics and is ranked 9th in the world, after her recent 9th place finish at World Champs! She also has a 2-year old daughter, who joined us a few times throughout the episode, because toddlers definitely don’t care about podcast recordings or locked doors, which is totally fine. I’ve been there myself many times!Betsi and I chat about her nutrition experiences as an athlete training for the Olympics, and the steps she has taken to balance her career and professional dreams with motherhood. We also explore how her nutrition has evolved since she was a younger athlete, including overcoming a period of restrictive, rigid eating behaviors in favor of the more flexible and fully fueled approach she follows today.I hope you enjoy this one and for my fellow busy parent athletes out there, I think you’ll find our discussion helpful and relatable.Links & Resources:Betsi’s Website: https://betsiflint.com/Follow Betsi on InstagramAnnouncements:Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!If you can afford to support the show financially, please visit my Patreon page You can also buy my new merch, including a BOCO gear trucker hat + sticker You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shoppingMusic Credit: Joseph McDadeHave nutrition questions, a guest or topic request, or any other feedback? Email me - 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).

Sports dietitian and runner Meghann Featherstun discusses the importance of carb loading for endurance athletes, covering topics such as when to carb load, why it's beneficial, and common challenges. Personal stories of marathon experiences and nutrition insights are shared, highlighting the role of carbohydrates in optimizing performance. Strategies for effective carb intake, hydration practices, and balancing nutrition with personal life are also discussed.

Want to get in touch? Send Claire a message!Welcome to episode 75 of the Eat for Endurance podcast, featuring fellow Sports Dietitian Stevie Smith (MS RD CSSD). Today we’re discussing performance nutrition for triathlon, specifically for the 70.3 and 140.6 distances. Stevie is not only an experienced dietitian, but she has also finished ten full ironman distance triathlons and numerous 70.3 races, so I knew she would be a great RD to cover this topic with me. Many of the sports nutrition principles that we discuss for long distance running, cycling, or other endurance sports like triathlon are the same. We aim for a certain number of grams of carbs per hour, we have to replace sweat losses with water and electrolytes, train the gut, eat adequately day to day, and so much more. But we DO need to change our specific nutrition strategies from sport to sport, and this episode addresses the nutrition challenges that are unique to long-course triathlon.   I realize this episode is coming out right as the tri season is wrapping up and with Kona in a couple days, but hopefully you find it useful and have some things to think about for your training next year.  Links & Resources:Stevie’s Website: https://stevielynrd.com/Follow on Instagram (@stevielynlyn)Announcements:Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!If you can afford to support the show financially, please visit my Patreon page to make a donationYou can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shoppingMusic Credit: Joseph McDadeDisclaimer – 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 74 of the Eat for Endurance podcast, featuring recreational distance runner and screen writer, Alice Rosso. I love showcasing a variety of voices and have been trying to include more recreational athlete episodes, so I was excited when Alice reached out as a fan of the show who wanted to share her story. We recorded in early August, just after she completed the Speedgoat 50k. Alice talks about growing up in Italy, living and training in her current home of Salt Lake City, her struggles with disordered eating and how it nearly destroyed her relationship with her Italian family, her ongoing work with a Registered Dietitian, her career as a screen writer, and a life-threatening accident she recently had out on the trails.I hope you all enjoy this one, and if any of you would like to be considered for a recreational athlete nutrition profile, please email me at Claire@eatforendurance.com with some details about yourself and why you would like to share your story on the show.Links & Announcements:Follow Alice on Instagram, and follow her cookbook account on InstagramHave a guest or topic request or any other feedback? Email me - claire@eatforendurance.com.Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!If you can afford to support the show financially, please visit my Patreon page to make a donationYou can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shoppingMusic Credit: Joseph McDadeDisclaimer – 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 73 of the Eat for Endurance Podcast, featuring fellow Sports Dietitian Heidi Strickler, MS RD CSSD. Heidi is a trail runner and self-proclaimed outdoor junkie based in Seattle. I got a listener request to do a show on relative energy deficiency in sport - also known as RED-S (soon to be REDS) - around the same time I heard Heidi’s interview on the Trail Society podcast, and knew she’d be a great dietitian to tackle this topic with me. I have covered this topic before but it’s been over two years, so it was time to do an updated deep-dive.We cover the basics of REDS including warning signs, the normalization of disordered eating especially among endurance athletes, intentional versus unintentional under-fueling, the importance of nutrient timing versus end of day nutrient adequacy, practical advice on how to make sure you’re eating enough and not just relying on hunger cues, menstrual dysfunction, what treatment to regain a period may look like, and SO much more. Please note - just like eating disorders do not have a specific "look," underfueled athletes may or may not show the clear warning signs of REDS that we discuss. For example, they may still have a normal period or they may have normal bloodwork. Pay attention to how you feel during the day, your bowel habits, your sleep, your appetite, how you're recovering from workouts, and the overall picture of your eating and training patterns.I hope you enjoy this episode and find it helpful! Links & Announcements:Follow Heidi on Instagram (@hkstrickler_sportsrd)Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!If you can afford to support the show financially, please visit my Patreon page to make a donationYou can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shoppingMusic Credit: Joseph McDadeDisclaimer – 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 72 of The Eat for Endurance Podcast! Today’s guest is sports dietitian Dina Griffin, MS, RDN, CSSD, CISSN, who I invited on the show to chat about Peri- and Postmenopause nutrition for female athletes. Dina is the Owner and Founder of The Nutrition Mechanic, and she also co-hosts the Inside Sports Nutrition podcast with fellow sports RD, Bob Seebohar. Some of Dina’s specialities include endurance sports nutrition, women’s health and athletes in peri- and postmenopause, so I knew she’d be a great match for this topic!I’m not in perimenopause yet, but I certainly will be at some point in the not-so-distant future, so this topic is of great personal interest to me. Peri- and postmenopause also is so important for us active women to speak openly about. Much more nutrition research is needed in this area, but there are some strategies that we can adopt both before and during perimenopause to mitigate some of the changes that may occur later on. Dina and I go into all the details, but it's worth mentioning that eating ENOUGH everyday is one of the most important nutrition considerations for these phases of life (do you see a common theme here in these episodes?!). I hope you give this one a listen, even if you feel like perimenopause is far away for you, because what you're doing with your nutrition RIGHT NOW will have an impact years down the line. As 53 and 41 year olds, respectively, Dina and I both have a lot to say about nutrition to our younger selves!Thanks Dina for a great chat, and wishing you the best of luck in your upcoming 100 miler!  Links & Resources, and Announcements:Dina’s Website: https://nutritionmechanic.com/Follow on Instagram and FacebookDina’s podcast, Inside Sports NutritionHer program for 40+ women ultrarunnersInternational society of sports nutrition position stand: nutritional concerns of the female athleteHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!If you can afford to support the show financially, please visit my Patreon page to make a donationYou can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shoppingMusic Credit: Joseph McDadeDisclaimer – 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 71 of the Eat for Endurance Podcast! This week, I’m joined by Sage Canaday, a pro-runner, coach, and plant-based athlete with over 20 years of running experience. Sage is known for his “any surface, any distance” motto, and his impressive career has seen him excel both on the roads and in the mountains. He’s a 2-time US Olympic Trials qualifier in the marathon and has secured top 20 finishes at both the Boston and Chicago Marathons. In 2012, Sage shifted gears to mountain ultra trail running, where he’s earned numerous wins and podium finishes.Raised as a lacto-ovo vegetarian, Sage experimented with including meat, poultry, and fish in his diet at different points in his life. However, he found that this “foreign cuisine” didn’t appeal to him or offer any noticeable performance benefits. After some trial and error, he made the decision to fully embrace a plant-based lifestyle.In this episode, we discuss:Sage’s transition from road racing to ultra-trail runningHis journey to becoming vegan and how it has fueled his athletic successA look at Sage’s typical day of eating and performance nutrition strategiesHow his diet and nutrition approaches have evolved over 20+ years of runningInsights into training, recovery, and fueling for both short and long distancesWe recorded this interview in early June, just as Sage was preparing for a busy summer of training and upcoming races. By the time this episode airs, he’ll be gearing up for TDS by UTMB on August 28th in Chamonix. Best of luck, Sage—we’re cheering for you!Links:Sage’s YouTube Channel: https://www.youtube.com/user/Vo2maxProductionsSage’s coaching business: https://higherrunning.com/Follow Sage on Instagram, Facebook, and TwitterJoin 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 Skratch affiliate code EATFORENDURANCE20 Join my Patreon community Get in touch at claire@eatforendurance.comMusic Credit: Joseph McDadeDisclaimer – 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 70 of the Eat for Endurance Podcast! In this episode, I’m joined by Corrine Malcolm, a professional ultrarunner, coach, co-host of the Trail Society Podcast, and Editor-in-Chief at Freetrail.Corrine’s story is packed with incredible experiences, and even with 90 minutes of conversation, we barely scratched the surface! We dive deep into her background as a high school and collegiate athlete, where she excelled as a Nordic skier and biathlete, all while dipping her toes into the running world. She opens up about her journey through overtraining as a biathlete, the long process of recovering and reclaiming her health, and how her experience chasing the Olympics shaped her mindset when she transitioned into ultrarunning.One part of her journey that really surprised me is that Corrine was “winging it” with her nutrition until just a few years ago! She shares how her approach to fueling has evolved over time and what’s worked (and not worked) for her throughout her career.We also veer off into other aspects of her story that make her journey even more fascinating. I loved hearing her unique perspective, and I think you will too!As a fun update, we recorded this episode on May 31st, and since then, Corrine has had an amazing performance at the Cascade Crest 100, where she placed third! Be sure to check out the Trail Society Podcast to hear more about her experience at that race.A huge congratulations to Corrine on that accomplishment, and thanks for such a fun conversation!Links:Corrine’s Website: https://corrinemalcolm.com/Follow Corrine on Instagram and Twitter (@corrinemalcolm)Get in touch - claire@eatforendurance.com.Join 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 Music Credit: Joseph McDadeDisclaimer – 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).