The Eat for Endurance Podcast

Want to get in touch? Send Claire a message!Welcome to episode 69 of the Eat for Endurance podcast! Today’s topic is Performance Nutrition for Ultrarunners, and features fellow Registered Dietitian and ultrarunner, Julie Shobe MS RD. Julie and I cover all the building blocks to creating a successful race day nutrition plan, such as:Hourly carb and protein goals during long training runs and ultra racesPopular sports nutrition products and foods that you can incorporate into your planHow to train the gut to reach recommended carb and protein amounts per hourHow to identify and hit individualized fluid and sodium targetsHow to incorporate caffeine into your fueling plan based on race distanceHow to prevent GI issues on long training runs and on race dayOther nutrition considerations (extreme temperatures, altitude, stage races, etc)We also occasionally stop to compare notes and approaches as Sports Dietitians, which often is one of my favorite parts about having my colleagues on the show. There are a lot of recommendations in here that can be used more broadly for endurance athletes, but this episode really is for all my ultrarunners out there. I hope you find it helpful, and if you have any follow up questions, please do not hesitate to reach out!Lastly, a heads up - I had a total mic fail and my voice quality is below my usual standards. My apologies!Links and Announcements:Follow Julie Shobe on Instagram (@ultra.running.nutrition)Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Please SUBSCRIBE to and rate/review the show if you haven’t already! If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page!You can also visit my Amazon Storefront.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 recommendations.Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 68 of the Eat for Endurance Podcast, featuring Dylan Bowman, a professional trail runner, co-founder of Freetrail, and host of the Freetrail Podcast.Dylan has had a long and impressive career as a trail and ultra runner, with too many wins and podiums from the past 14 years to mention here. These days, he’s at least as well known for his company Freetrail as he is for his success as a pro-runner. And that’s exactly how I connected with him, as he was providing livestream coverage of the Canyons Endurance Runs with fellow pro-runner and Freetrail team member, Corrine Malcolm. On top of his media company, Dylan became a parent within the last year, which adds yet another dimension to the demands on his time. But that doesn’t mean he’s not still competing - this year, he recommitted to getting back out on the trails and on the racing scene. We had a great chat about how he has been balancing it all, and how for awhile, he had to deprioritize his running. We of course get into the highlights of Dylan’s training and racing nutrition throughout the different stages of his career, and we explore how his diet and performance nutrition have evolved over time. I love that he approaches his fueling strategies not just from the perspective of what works well with his gut, but also thinking about what works with his personality and overall approach to life.  Okay, let’s get into it. And just an FYI that this interview was recorded in mid-May. Dylan is now running the Hardrock 100 next week, and we wish him the best of luck!So without further ado, please enjoy my discussion with pro trail runner and co-founder of Freetrail, Dylan Bowman!  Links & Resources:Dylan’s website: http://www.dylanbowman.com/The Freetrail Website: https://freetrail.com/Follow on Dylan on Instagram and Twitter (@dylanbo)Follow Freetrail on Instagram (@runfreetrail) and Youtube (@Freetrail)Photo credit: Ryan ThrowerAnnouncements:Please subscribe to and rate/review the show if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.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 recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 67 of the Eat for Endurance Podcast, featuring Performance Dietitian Kirsten Screen, MPH RD LD. Today's topic is  functional nutrition for endurance athletes, and let me tell you - it is a jam-packed 90 minutes that you do not want to miss!  Kirsten specializes in Integrative Performance Nutrition and has been in the nutrition world for over 20 years. I took a couple of courses with her recently - a longer, more in-depth one on functional nutrition, as well as a shorter course on Ferritin - and immediately knew she would be an amazing guest on the show. Kirsten is a wealth of knowledge, a great teacher, and incredibly entertaining. I know you guys will get so much out of this interview, especially if you are new to functional or integrative nutrition! FYI this is a huge topic - far too much to cover in one episode - but we touched on the key gut, hormonal, and micronutrient issues that we often see in our clients, and how we go about addressing these issues. More specifically, we cover the following: What is Functional or Integrative Nutrition?Gut health in endurance athletes - common symptoms, findings, and treatment protocolsWhat is the GI-Map / PCR stool test and who should do it?Key takeaways re: gut health for athletesHormonal health in endurance athletes - common symptoms, findings, and treatment protocolsWhat is the DUTCH test, and why is it so controversial? Key takeaways re: hormonal health for athletesMicronutrient concerns in endurance athletes, with a focus on Magnesium and FerritinMicronutrient blood testingThank you Kirsten for being so generous with your time and sharing your passion for functional nutrition with my audience. So - grab a pen and paper and please enjoy my discussion with Integrative Performance Dietitian, Kirsten Screen.Links & Resources:Kirsten’s Website: www.screennutrition.comContact Screen Nutrition: hello@screennutrition.comFollow Screen Nutrition on Instagram and Facebook (@screennutrition)For fellow RDs, here are her Integrate and Ferritin coursesAnnouncements:Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.If you can afford to donate a few bucks to help support the show financially, given I do not currently have sponsors and podcasting is very very time consuming, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  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 recommendations. If you'd like to work with Kirsten or with myself for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 66 of the Eat for Endurance Podcast, featuring Ellie Pell, aka Gazzellie, a semi-professional distance runner and Manager of the Skratch Labs Cafe in Boulder, Colorado. Ellie is probably best known as a trail and ultra runner, with several wins and podiums under her belt, but she also is a fierce road marathoner! She qualified for the Olympic marathon trials in 2019, ran the trials in 2020, and is still feeling the pull of the road marathon while in the thick of training for this year’s Leadville 100. I’m excited to see what she tackles next! Ellie and I had a long chat about so many different things in her life that I won’t even attempt to summarize it here. But suffice to say, her diet and her relationship with food and body have evolved dramatically since she started running in her early 20s. I really appreciated how open she was in sharing the difficult details of her eating disorder history and recovery. We spend a good chunk of time on that, so please skip past that section if you need to do so. There are plenty of other great parts to this interview, and no shortage of laughter! Thanks Ellie for coming on the show - I know it was a dream come true for you (LOL). I wish you all the best in your upcoming races! Links & Resources:Ellie’s Website: https://www.elliepell.com/http://elliepell.com/blog/eat-for-enduranceFollow on Instagram and Twitter (@gazzellie)Announcements:Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.If you can afford to donate a few bucks to help support the show financially, since I do not currently have sponsors, please visit my Patreon page!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 recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode 65 of the Eat for Endurance podcast, featuring sports dietitian Kelsey Pontius, RD LDN CSSD. Kelsey is the founder of her private practice, Meteor Nutrition, and is a talented distance runner as well, qualifying for both the 2020 and 2024 US Marathon Olympic Trials. Today, Kelsey and I chat in depth about two topics that we frequently address with our athletes - iron status and nutrition during injury. Here’s an overview of what we cover:Kelsey’s background as an athlete and sports RDWhy iron is such a key micronutrient for athletes How we, as dietitians, assess if an athlete’s iron status is optimalAll the other micronutrients that are essential to your iron statusIron supplementationHow frequently athletes with low ferritin should get bloodwork doneNutrition strategies for injury preventionNutrition strategies to recovery from various types of injuriesThe importance of cultivating hobbies/interests other than exercise We hopefully answer any and all questions you might have on these important issues, but of course, if you have more questions, please get in touch!Kelsey, it was so awesome to finally connect with you on the pod and I appreciate you sharing your time and expertise! Go check out Kelsey below - she's awesome, especially if you love your science with a side of sass.Links & Resources:Kelsey’s Website: https://www.meteornutrition.com/Follow Kelsey on Instagram (@sportsdietitiankelsey) and Facebook (@Meteornutrition)Other Announcements:Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you get your podcastsIf you can afford to donate a few bucks to help support the show financially, given I do not currently have sponsors, please visit my Patreon page!Music 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 recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 64 of the Eat for Endurance Podcast! As many of you know, I was at the Canyons Endurance Runs by UTMB on April 29th to run the 50k. Canyons is a large international event, as it is a qualifier for both the UTMB World Series Finale in Chamonix, France as well as of the Western States 100, so Auburn was buzzing ALL weekend long with amazing athletes. Not long after I finished my own race, I decided to make the most of the fact that I was surrounded by so many big names in trail and ultra running and see if anyone would be up for a mini race nutrition interview! Turns out, quite a few athletes were happy to chat with me. I interviewed 11 finishers - 6 pros and 5 recreational - including Cole Watson (1st male in the 100k), Priscilla Forgie (2nd female in the 100k), Hayden Hawks (1st male in the 50k), Eric Lipuma (3rd male in the 50k), Heather Jackson (1st female in the 50k), Abby Levene (7th female in the 50k), Michel Poletti (Co-founder of UTMB), Elise Mordos (100k), Shannon Hataway (50k), Josh Downey (50k), and my husband, Eric Fullenbaum (50k). I also chatted briefly with Sage Canaday and Corrine Malcolm - they didn’t race but were spectating / commenting on all the action of the weekend.I go over a few themes that I observed - the big one being related to the insane heat of the day and how it affected everyone’s nutrition strategies. The main takeaway, as always, is that there is no one best way to fuel. Not surprisingly, everyone used different products and approaches. Shoutout to all the companies these athletes mentioned, including Precision Fuel Fuel & Hydration, Spring Energy, Skratch, Naak, Never Second, GU, Maurten, and Herbalife CR7. For the second half of the show, I go into great detail about my own race, including what the scene was like in Auburn, live clips from the trails and  my finish, and of course, my nutrition before, during and after my race. It was a fantastic weekend, and overall, I’m really pleased with how it all went. Thank you to all the athletes who let me shove my phone in their faces right after they ran to chat about performance nutrition!  I hope you enjoy the episode.And if you do, PLEASE show your support by subscribing to the show, sharing it with friends, and leaving a rating / review wherever you listen to your podcasts. I need your help to keep this show going!Announcements:Photo Credit: Will MatthewsMusic Credit: Joseph McDadeHave nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.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!Welcome to Episode 63 of the Eat for Endurance Podcast, featuring professional distance runner Stephanie Bruce. I’ve been a big fan of Steph’s for many years. I deeply admire how candid and open she is about her professional and personal experiences, whether it’s about race performances, her postpartum body, losing her mother to cancer, daily life with her husband and two young boys, navigating life with celiac disease and other food allergies, or her congenital heart condition. She puts it all out there and in doing so, she inspires so many others on their own journeys.For anyone not familiar with Steph, she lives with her family in Flagstaff, AZ and runs for the HOKA NAZ elite team. She has been running professionally for over 12 years, and has placed 10th at NYC Marathon, 10th at the London marathon, 6th at Chicago and 12th at Boston. And she’s not shy about telling you that she wants to win! She won her first national title at the 2018 Peachtree Road Race and her third title at age 38 in 2022. She’s currently pregnant with her third child, but she’s ready to get back at it afterwards. We cover so much in this episode, including:How her current pregnancy is goingThe evolution of her diet as she became a collegiate and pro runnerHer long history of GI and other fueling issuesHow she optimized her iron, B12 and folate statusWhat a typical day of eating looks like, and all her race nutrition favsCo-founding energy bar company, Picky BarsBody imageHer BAVD diagnosisProfessional goals post-pregnancyThank you Steph for spending time with me on the show and for sharing your nutrition story! Links & Resources:Steph’s Website: https://www.stephbruce.com/Follow Steph on Instagram, Facebook, and TwitterOther Announcements:Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you get your podcastsMusic Credit: Joseph McDadeHave nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.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).

Elise Mordos, a recreational ultrarunner and finance pro, shares her journey from New York to ultrarunning in Boulder, Colorado. She candidly discusses her nutritional struggles, including managing iron and vitamin levels, and the role of a dietitian in her health. Elise reveals her personalized nutrition strategies for endurance events, emphasizing the importance of adapting fueling methods during races. With a dash of humor, she also talks about her culinary cravings and the essential gear for ultrarunners. Her insights blend passion for running with relatable experiences.

Want to get in touch? Send Claire a message!Welcome to Episode 61 of the Eat for Endurance Podcast! My guest today is Sarah Currie (MS RD CDN), a Registered Dietitian, personal trainer, triathlon coach, and co-partner of Physical Equilibrium, a boutique gym based in Midtown Manhattan. She is passionate about helping clients get strong and lean through proper strength training and nutrition strategies, and that is our topic for this episode.Sarah began lifting weights in high school, and learned to power lift while competing as a short sprinter for her collegiate track and field team. Post-college she competed in numerous endurance events, but then shifted her sights from endurance training to body building. She is an avid weight lifter and has participated in local figure competitions on stage. (Fun fact - Sarah and I have known each other for 11 years, and I actually watched her on stage at her first figure competition back in 2016!)Before listening, a disclaimer: I discourage you from placing TOO much importance on weight and/or body comp for improved performance. Yes they are factors in performance, but so are many other things. The last thing we want is an under-fueled athlete, or one who ends up struggling with disordered eating or an eating disorder.  Thus, I usually do not recommend INTENTIONALLY trying to manipulate weight or body comp during a training cycle. Body changes may or may not occur as a result of training, but fueling adequately to match training volume should be the top priority to perform well and minimize risk of injury and illness. Please listen with that in mind.Second - obviously no one NEEDS to achieve a certain weight or body comp to be an athlete or do well in their sport. Sarah works with personal training clients who come to her specifically wanting to get strong and lean. There definitely is a place for this type of work, when it is deemed to be a safe and appropriate goal for an active individual (i.e. NOT in people with disordered eating or eating disorders). If you might be triggered by discussions surrounding weight and body comp, please protect yourself and skip this episode. Lastly, I acknowledge that some people are seeking these changes largely for aesthetic reasons. I don’t think there’s anything wrong with wanting to look and feel "fit," however you define that for yourself. The problem is that tricky, diet-culture related stuff often is swirling around in there too, which can lead to harmful thoughts or behaviors surrounding food, potentially impacting physical and/or mental health. Please look after yourself and question if these types of goals are appropriate for you.Thank you Sarah for chatting with me in what was a very long overdue podcast episode together! I hope you all enjoy our discussion, and I welcome your feedback.Learn more about Sarah currie and Physical Equilibrium:Physical Equilibrium’s Website: https://www.physeq.com/@Physeq on Instagram and Physical Equilibrium FacebookOther AnnouncementsAll information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you get your podcastsMusic Credit: Joseph McDadeHave nutrition questions, a guest or topic request, or anSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 60 of the Eat for Endurance podcast! Today, I’m joined by John Kelly, an elite ultrarunner, engineer, and father of four, who somehow finds time to push the limits of human endurance while balancing work and family life.John is perhaps best known as one of the few finishers of the infamous Barkley Marathons. In 2017, he became only the 15th person in history to complete all five loops of this brutal race. Fast forward to this week’s 2023 Barkley Marathons, where John made history once again by becoming the third athlete ever to finish the race twice. (And in case you’re wondering, we recorded this episode on February 23rd - pure coincidence that it’s dropping right after this year’s race!)But John’s achievements go far beyond Barkley. His endurance resume is staggering:Ironman & Road Racing: Two-time Ironman Age Group Champion, multiple Kona finishes, and a blazing-fast 2:26 marathon at CIM.UK Adventures: 2020 Spine Race winner, holder of a legendary Pennine Way FKT, and the first to complete The Grand Round (linking the UK’s three big fell running rounds, with biking in between).Mountain Ultras: 10th place at the 2022 Hardrock 100 and countless other grueling races.Oh, and did I mention he has a full-time job and four kids? So, you know... not busy at all!In this episode, we dive into all things nutrition, from how John fuels for insane endurance feats to his favorite go-to foods (spoiler: Little Debbie cakes may or may not make an appearance). Whether you’re a die-hard Barkley Marathons fan or just love hearing how top athletes eat, you won’t want to miss this conversation.Thanks, John, for sharing your story, and a huge congrats on your second Barkley finish! Now, time for some well-earned rest (or as much as you can get with four kids) and plenty of post-race treats. Links & Resources:John's Website: https://www.randomforestrunner.com/Follow on InstagramA documentary on John's completion of "The Grand Round"Announcements:Please subscribe to and rate/review the show if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDade; Photo credit: Howie SternDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).