Nail Your Nutrition Podcast

In this episode, we talk with Leslie Bonci about food insecurity and how it comes up in athlete populations. We discuss resources for food insecurity, dollar store meals, how athletes can meet nutrient needs, canned foods for performance, budget friendly and shelf stable creative options, supplements and so much more.  You won't want to miss this!To connect with Leslie, follow her on Instagram (@boncilj) and at her website, activeeatingadvice.comFind our complete show notes and the self paced course here.

Do you struggle with underfueling? Even unintentionally?Or maybe you're tired of the hustle culture of endurance athletics and just want to be?If this resonates, this episode is for you!We talk with Leslie Schilling, MA, RDN, CSCS, CEDRD-S who is an expert in multiple areas, including sports nutrition, family nutrition, and eating disorders. Leslie sat down with us and shed light on how she helps athletes get back to a fed state so they can perform at their best. We also discussed her book, Born to Eat, and how that plays into being an athlete as well. We also discussed:All things underfuelingHow to spot underfuelingWhy body image is so difficult for athletesWhat else can athletes focus on aside from weight when training and performing?And more!Leslie is a fellow dietitian and wears many hats- she works with athletes, she writes, speaks, and has been featured in many publications like women’s health and the huffington post. Leslie is also the co-author of born to eat, which was a staple for both Sarah and me when we were introducing solids to our little ones. Leslie takes a weight neutral and non diet approach, and we talked about her work with performance athletes like the cirque de soleil athletes she works with and how she handles that. We really dove into under eating though and the detrimental affects that has across so many different facets of athlete’s lives.To connect with Leslie, follow her on Instagram and at her website. Find our complete show notes here.

We had the great privilege of interviewing Amelia Boone! Amelia Boone is a full time attorney, obstacle race, and ultra runner. She’s a 4x world champion and one of the most decorated obstacle racers in history. She has been on the podium over 50 times and won over 30 times in obstacle racing, including the Spartan world champion in 2013, 3x winner of the world’s toughest mudder, and 3x death race finisher.  Not only that, but Amelia has been very open about her eating disorder and how her recovery has been for most of her adult life.In this episode, we discussed:Eating disorder recovery and how that looks today versus 20 years agoWhy incorporating movement into recovery is so crucialHow she trains now and how her philosophy for training has changedHow she deals with pressure on race dayRace day fueling and what she always eats before a raceDealing with injuries Her fertility journey And more!To connect with Amelia, follower her on Instagram and at her website. Find our complete show notes here.This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

In this episode, we hear from Nicki Tamberrino, a runner, self actualization enthusiast, entrepreneur, and podcast host, herself. She shares her experience with us about her interesting journey through an eating disorder while running and training, how she knew something was wrong, and how she sought help. She also shares about her mindset work and how that was a helpful tool for her. You can find more about Nikki at her wesbite, and at @1classy_motherunner. She hosts the podcast, Maybe Running will Help. Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.Find our complete show notes here.This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

Did you just run a big race and want to maximize recovery?This episode is for you! In this episode, we go over everything you can do to boost recovery using nutrition. In this episode, we discuss:Why hydration is so important post-raceWhy you might not be hungry after a race, and what to do about itWhat nutrients to prioritize in the hours and weeks after a raceHow to reduce inflammation post-raceWhat supplements to prioritize post-raceThe number 1 most important thing to emphasize post-raceAnd more!Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.Questions? Email us at nailyournutritioncourse1@gmail.comThis episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.Visit this link for full show notes!

In this episode, we have Integrative Performance dietitian and RD business coach, Kirsten Screen on, to share all about hormone health for runners. In this episode, we discuss: - what hormones runners should be aware of- what labs to look at and what those tests may mean- what's normal and not normal for runners to experience- why iron and ferritin may not be as low as we think they are- why bloodwork is not the end all be all we think it is and what else mattersReady to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.Questions? Email us at nailyournutritioncourse1@gmail.com

Elisabeth Scott is the founder and head coach at Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, faster runners. In this episode, we discuss:-  Red flags of training for runners to know  - When it's okay to increase distance- Importance of base building for distance- The importance of easy runs and taking them easy, and how to determine your easy effort zone- How to increase endurance- Why we taper and how to get through it- How to know if you’re adapted to training- and more. Full show notes here. Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.Questions? Email us at nailyournutritioncourse1@gmail.comThis episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

You've been training hard for the past few months for your marathon, and the time is finally here! But how do you handle taper nutrition?This episode covers: Why you need to taperThe evidence behind taperingTaper nutrition and how you can utilize it to crush your marathonAnd more!Episodes mentioned in this episode:Ep 62: How to Carb Load for RacesEp 56: Athlete Meal Prep TipsEp 11: Fiona Sutherland, Dietitian and Body Image for Athletes Expert on How Athletes Can Improve Body ImageReady to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well. Questions? Email us at nailyournutritioncourse1@gmail.comThis episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.Visit this link for full show notes!

Are you training for a marathon or triathlon and want to set yourself up for success for long runs?Do you dread long runs because they always seem *so hard* and you're not quite sure why?We cover the nine best ways to have your most successful and awesome long run. Using these tips, you'll have more energy during your run, not feel so fatigued after, and be able to recover better.Go here for full show notes and links to episodes mentioned!

In this episode, we talk with MLS Chicago Fire sports dietitian, Michele Fumagalli. We talk about her career as a professional athlete, the culture of working in professional athletics and how she fuels athletes, and how she manages her own fitness, nutrition and family life outside of work and travel. For complete show notes, visit https://nailyournutrition.podia.com/podcastnotes

Do you down coffee before runs in the hopes that it will make you faster?Or maybe you always pick gels for caffeine for that extra boost?We broke down the science on why caffeine and endurance workouts go hand in hand! This episode will cover the many reasons why caffeine can benefit your next run or ride, while also giving some cautionary advice on why too much caffeine isn't always better.In this episode, we cover:How caffeine affects your performanceSide effects of caffeine for your daily health and endurance workoutsShould you do a "caffeine fast"How much caffeine you need to see those effectsThe science behind why caffeine works so well when on the run/ride/swimAmounts of caffeine before and during workouts to see those effectsWhy too much caffeine isn't always betterFor the full show notes and things mentioned in this episode, go here.

Do you follow a plant-based, vegan or vegetarian diet? This episode is for you! In this episode, we review some of the key nutrients and deficiencies, how to meet them, how and when to supplement, and how performance may be impacted. You'll learn:- what nutrients may be missing or lower in a plant-based diet and how to get them- when to supplement - how nutrient deficiencies may impact your endurance performance and overall well-being- resources to help you meet your plant-based nutrition needs.For full show notes, visit https://nailyournutrition.podia.com/podcastnotes

Are you starting to train for a fall race and have no idea how to fuel for those long runs, rides, or races?This is your go to episode! In this episode, we cover:Why it's so important to fuel long endurance efforts, and the science behind itExactly how much you need for fuelHow you can start to practice on your next long run or rideHydration and electrolyte needsAnd more!For things mentioned in this episode, check out the show notes here. Thank you to Nature Nate's for sponsoring today's episode! Nature Nate's have portable honey packets that are perfect for your next run or ride. They're tasty, all natural, and give a quick shot of carbs to keep you going. Check out Nature Nate's minis here!

On this episode, we speak with Registered Dietitian Kayla Fitzgerald about all things training and ultrarunning, her journey into intuitive eating, and how she walks clients along their journeys with intuitive eating while balancing the nutritional needs and demands of training. We discuss: - how she got into distance running and progressed to her first marathon and then ultramarathon- her experience working with a coach vs doing her own training - reasons to get a running coach- how her nutrition has changed as running distance increased- how clients can learn to recognize and work through food rules- how to keep your love for running authentic To enroll in the NYN Fueling course, visit the NYN Course Page. For full show notes, visit the Nail Your Nutrition Podcast Notes Page.

Do you have a race on the horizon and want to properly carb up for it? This episode is all about carb loading so you're ready to hit the road and crush your race!In this episode, we cover:What exactly is carb loading and why it's importantHow carb loading works and how you can make it work for youHow carb loading can help you increase performance by 2-3%Exactly how to carb load, from timing to serving sizesCan you carb load during training?And more!Join our free FB group for runners!Find complete show notes at https://nailyournutrition.podia.com/podcastnotes

Do you wonder if you're eating enough for your training and recovery? We share 10 tips and symptoms to tell if you're a fueled or underfueled runner.  Join our free FB group. Find complete show notes at https://nailyournutrition.podia.com/podcastnotes

Hormones are the major buzz word right now on social media, but do you know what they really are and how they can affect your training (and life)?We enlisted the help of Kaely McDevitt, MS, RD, LD, a fellow dietitian who specializes in women's health to untangle what exactly hormones are and why they matter to you as an athlete and woman.In this episode we covered:What hormones are most important for active womenHow does intense exercise affect stress in the bodyDoes hormonal birth control have any effect on our overall health, especially within an endurance athlete lens?What is allostatic load?Does sleep affect certain hormone pathways?Common micronutrient deficiencies seen in active womenWhy you shouldn't be drinking a gallon of water a dayIs adrenal fatigue real?How long does it take for someone who is undereating and/or overexercising to feel adverse symptoms?How does intense exercise affect those reproductive hormones?Is it possible to use an online blood lab instead of working with someone 1:1?What about blood sugar and hormone health?For full show notes and links to things mentioned in this episode, check out the show notes or visit: https://nailyournutrition.podia.com/podcastnotes

In this episode, we break down what sugar actually is and isn't, and how it functions for sport and endurance exercise. There are several myths out there about sugar (such as sugar is addicting), so we address some of these and explain why they aren't true. We also differentiate between sugar when you're performing and when you're not. Full show notes available here (or at https://nailyournutrition.podia.com/podcastnotes)

Laura Ligos, RD, CSSD, also known as the Sassy Dietitian, joins us today to talk about how she learned to give herself grace. We discuss:Her journey as a former college athlete and what exercise looks like for her todayHer identity as an athleteHow her fueling changed over the yearsHow she recognized what burnout looks likeHow she has made peace with her body to feel more safeHow athletes can recognize overtraining or if something is offPractical tips for prepping meals throughout the weekand more!For complete show notes, visit: https://nailyournutrition.podia.com/podcastnotes

Starla Garcia, M.Ed, RDN, LD, is a Registered Dietitian and marathoner based in Houston, Texas.  She was a recent 2020 U.S. Olympic Marathon Trials Qualifier and ran in the trials in Atlanta in February 2020. Starla just completed the JFK 50 miler in November 2021 and paced the 3:00 hour marathon group for the Chevron Houston Marathon. Starla is also a new podcast host for the podcast, Fueled for More.In this episode, we discuss: How training for an ultra differs from training for a marathonRecovery nutrition for ultrasFueling strategy for ultrasGoals for her first ultra and if she achieved themHow pacing the 3:00 pace group was for the Houston Marathon and training for that raceHow to incorporate cultural favorites when working with athletes and fueling plansWhat it's like to be a BIPOC cultural advocateIf improvements have been made for BIPOC runners and athletes in the last two yearsHer new podcast, Fueled for MoreWhether she'll go for the 2:37 OTQ for 2024And more!Click here for the full show notes. SPORTS NUTRITION INSIDERS:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Learn more about the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.