The Eat for Endurance Podcast

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Happy Thanksgiving! Nov 28, 2019

Show notes

Bringing you all a spontaneous, short episode recorded on this Thanksgiving morning with my 2 year-old daughter and special guest, Arielle! She REALLY wanted to wish you a very happy holiday - no, seriously, she really did. Ever since recording her last episode over the summer, she has wanted to record another. So here you go! :)
Just a friendly reminder as we all head into our Thanksgiving meals that today is about gratitude and enjoyment - enjoying food, family, friends, etc. So eat whatever tastes good, even if you end up being too full. It's okay. It's one day, who cares! Try not to stress or overthink things. And of course, there usually are leftovers, so no need to stuff yourself as if you will never eat these foods again!
A big THANK YOU to all my listeners - I appreciate you and am grateful for your support! Working on getting more episodes out for season 2 for you all to ENJOY.
Happy Thanksgiving!

Want to get in touch? Send Claire a message!

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Ask Me Anything #2 Nov 24, 2019

Show notes

Hey guys! I’m excited to bring to you my second Ask Me Anything episode, which also is my first episode recorded post-baby. It’s a short one but I’m still amazed I was able to get this done towards the end of my 7-week-old’s morning nap, without any crying interrupting me (just a doorbell, cause you know, endless Amazon packages of who knows what I ordered in my middle of the night delirium…). This is a completely unedited, recorded in one-go episode FYI - but there's some good stuff in there, so I hope you enjoy my sleep-deprived rambling!

Here are a few of the topics that we cover in this episode:

How to handle upcoming holiday-related food situations, including not having access to foods you like and/or "healthy" foods, feeling pressure to eat more than you want (hello, Italian and Jewish family members), overeating / restricting, and responding to negative feedback / comments from family and friends
Recovery after a marathon or other endurance effort
Nutrition information for women in their 50s (stay tuned for a dedicated episode on this topic in Season 2)
Nutrition information for younger athletes (we covered this in detail in Episode 7)
Managing hunger during training - the role of planned snacks, plus meal timing
Protein needs for women vs men post-workout
Post-workout snacks on the go

Thanks again for your questions! And remember, the best nutrition advice is individualized, so don't hesitate to reach out if you feel you need more assistance!

Announcements:

Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
You 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
Disclaimer – 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!

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Sports Nutrition Principles with Tailwind R&D Director, Dr. Art Zemach Nov 10, 2019

Show notes

Welcome to Episode 13 of the Eat for Endurance Podcast, featuring Director of Research and Development at Tailwind Nutrition, Dr. Art Zemach.
Art (or Dr. Z, as his patients call him) is a retired pediatrician and endurance athlete based in Durango, Colorado who competes in multiple sports, including white water kayak racing, mountain biking, skiing, Ironman, ultra trail running, and others. Jeff Vierling, the co-founder of Tailwind Nutrition, was scheduled to join us on this episode and unfortunately couldn’t make it at the last minute, but Art did a great job of sharing Tailwind Nutrition’s story, how Jeff came to create the company’s signature Endurance Fuel, and how Art later joined the team and co-developed their recovery product, Rebuild.
Art and I had a detailed discussion exploring the science behind key sports nutrition principles, using Tailwind's products to help exemplify many of these principles, including:

Specific nutrient needs for athletes (especially with endurance sports), including protein, carbs, electrolytes, and fluids
The timing of these nutrients
Real food vs sports products
Solid vs liquid calories
Training the gut
How many calories we can absorb
The Low-Carb High-Fat (i.e. ketogenic style) diet and how high carb sports nutrition products are used when following this diet

As a sports dietitian, I also found it interesting to learn a bit about how a nutrition product like Tailwind comes to life, going from a tiny business out of a garage to a multi-million dollar company. There are SO many products out there, and I always wonder how people go from seeing something missing in the market to creating it and selling it internationally.
FYI - I happen to be a fan of Tailwind products and am on their Trailblazer team, but any opinions expressed about their products are my own and not the result of a paid partnership.
Links and Resources:

Tailwind Nutrition Website: https://www.tailwindnutrition.com
Follow Tailwind on Instagram, Facebook, and Twitter

Announcements:

Please SUBSCRIBE to and rate/review the show if you're enjoying these episodes!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Athlete Nutrition Profile - Coach Mario Fraioli of The Morning Shakeout Oct 27, 2019

Show notes

“Instead of focusing on how fast I could go, or how many miles I could run, my main mission every day was to see how many calories I could burn. It became a game. I got more excited by seeing low numbers on the scale than I did by seeing faster splits on my watch.” - Mario Fraioli
Welcome to Episode 12 of the Eat for Endurance Podcast, featuring running coach, writer, and podcast host, Mario Fraioli.
Mario is deeply entrenched in the running scene, and there’s a good chance you have already read or listened to something that he created. He has been running competitively since high school, coaching runners since 2004, was a Senior Editor at Competitor magazine for six years, and in 2015 launched the morning shakeout, consisting of a weekly newsletter and podcast. I subscribe to both and highly encourage you do the same! So much great content.
I was grateful to catch Mario in late September, during a short window of time that he had between vacation and work travel. He was very generous with his time and all the details of his athletic and nutrition story. In particular, Mario has been very open about his past struggles with disordered eating as a young athlete just out of college, and we focused on this quite a bit - so if this is a topic of interest to you, definitely have a listen.
A bit of background on Mario - he was a cross-country All-American at Stonehill College, and has raced competitively from the mile to ultramarathon distances. He is based in the Bay Area with his wife, and currently has a full roster of coaching clients while training for a variety of races himself. He actually broke his 11-year marathon PR at CIM last year, and is running the NYC marathon for the first time this November!
Good luck, Mario - looking forward to hearing how NYC goes!
Links & Resources:

Mario’s Website: https://mariofraioli.com
The Morning Shakeout newsletter and podcast: https://themorningshakeout.com
Follow Mario on Instagram, Facebook, and Twitter (@mariofraioli)
An article Mario wrote about his disordered eating

Announcements:

Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
You 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
Disclaimer – 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!

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Athlete Nutrition Profile - Running Coach John Honerkamp Oct 20, 2019

Show notes

“Everyone is a runner. Some just chose not to run or don’t know how to start.” - Coach John

Welcome to Episode 11 of the Eat for Endurance Podcast, featuring running coach, consultant, and unofficial celebrity marathon pacer, John Honerkamp.
We’re in the thick of Fall race season, so I thought it would be the perfect time to interview Coach John. If you’re a runner in NYC, you’ve most likely heard his name somewhere, as he has coached runners of all ages and abilities in the area for more than 20 years. John worked for the New York Road Runners (NYRR) for six years, and created a number of programs including the NYRR virtual trainer, NYRR group training, NYRR pace team and NYRR race predictor. He co-founded the November Project in NYC, and also is known for training and pacing celebrities in the NYC marathon, including Karlie Kloss, Caroline Wozniaki, Apolo Ohno, and Summer Sanders. In 2015, John started his own coaching and running-related consulting firm, J. R. Honerkamp, LLC.
John was kind enough to come over to my apartment, and we recorded at my rickety kitchen table (which, in hindsight, was not the best location for acoustics…so my apologies for the sound issues). I loved hearing about his upbringing in a large family and being introduced to the NYC running scene at such a young age, and how his enthusiasm for running and later on, coaching, has continued for years to come. Even though he often paces celebrities, he clearly loves sharing his knowledge of and passion for the sport with absolutely everyone. Our discussion skewed a bit more towards running/coaching than nutrition, but I think you’ll enjoy John’s entertaining stories and words of running wisdom, especially my listeners who are currently in marathon training mode. A great listen as you get ready for NYC or any other race this season!
Follow and learn more about John:

John's Website: https://runkamp.com
Follow John on Instagram, Facebook, and Twitter
John featured recently in Runner's World and The Wall Street Journal

Announcements:

Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
You 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
Disclaimer – 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!

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Nutrition and Running - A Toddler's Perspective Oct 13, 2019

Show notes

Hey guys! Welcome to Episode 10 of the Eat for Endurance Podcast.
In honor of just having had a baby, I thought it would be fun to post this VERY short interview with my two year old daughter, Arielle. She always has lots to say about food and running, which isn't a big surprise given her runner parents and nutritionist mother (that said, she clearly does not understand what I do for work...listen for more on that one!). We did this mostly to test out my new podcasting equipment, but it ended up being too cute not to share! You'll find a couple descriptions in there of some things I like to make (muffins, smoothies etc) that the whole family enjoys, as a bonus.
On a totally separate parenting note, it's really nuts how quickly language can develop in a two year old! We recorded back in early July, when she was quite verbal but speaking more in short sentences, and she's now having full, complex conversations, singing long songs, etc. Watching a child grow truly is amazing!
Back to regular athlete nutrition programming next time, I promise. Lots of exciting guests in the pipeline so stay tuned!

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Ask Me Anything - Your Nutrition Questions Answered Oct 03, 2019

Show notes

You asked, and finally received - it only took me 8 episodes, but I finally got around to doing an Ask Me Anything show to answer your burning nutrition questions! At the time of recording (and of writing these show notes), I am almost 39 weeks pregnant and trying to take my mind off of playing the waiting game (i.e. simultaneous desires to get this baby outta me right now, and also - but wait stay in, I need more time, I'm not ready yet!), so thank you listeners for the distraction.
This will be an ongoing series - essentially, whenever I have 20-30 minutes available to sit down and record my thoughts on what you send through, so please email me anytime with your questions. And when I say anything, I mean it (okay, within reason guys)! I assume you mostly want to ask about nutrition, but if you'd like to ask me about - for example - my experiences staying active during pregnancy, or what I feed my daughter, or my past or future race experiences, or whatever else is on your mind, go for it. I do eventually plan on recording an athlete nutrition profile of myself FYI so that you can get to know my athletic and nutrition background (why not right?) - so look out for that in the future. If I ever get to sit down and record again with an infant haha!
Here are a few of the topics that we cover in this episode:

Managing "hanger" post workout and especially during higher volumes of training
Recommendations for protein powders and bars
Macro-counting - yay or nay?
Ironman (or more generally, endurance) nutrition - training the gut, how many calories we can absorb, eating real food, and more
Giving your stomach (and brain!) a chance to register what you have eaten before going back for seconds
Eating three bigger meals plus snacks versus smaller, more frequent meals

Thanks again for your questions! And remember, the best nutrition advice is individualized, so don't hesitate to reach out to me (or another) RD if you feel you need more assistance!
Announcements:

Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
You 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
Disclaimer – 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!

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Athlete Nutrition Profile - Elite Ultrarunner and Low-Carb High-Fat Athlete Mike McKnight Sep 29, 2019

Show notes

Welcome to Episode 8 of the Eat for Endurance Podcast, featuring elite ultrarunner and low-carb high-fat (LCHF) athlete Mike McKnight.
Mike has lived his entire life in Utah - until just recently, when he moved to Denver, CO to continue his job as the Event Manager at Altra. Mike races a wide variety of distances, but his “thing” is 200 milers! More specifically, there is a series called the Triple Crown of 200s that consists of the Bigfoot 200 (Mt. St Helens, WA) in Aug, the Tahoe 200 in Sept, and the Moab 200 (which is actually 240 miles) in Oct, totaling 645 miles in 2.5 months. That’s endurance on a whole new level! Not only did he win the Triple Crown in 2017, he is two races into this year’s Triple Crown with two wins and two course records! So, I had to get Mike on the Podcast to chat all about how one goes about fueling for these types of epic multi-day events, especially with a full-time job, a wife, a toddler, and another baby on the way.
His most recent triumph at the Tahoe 200 did not come easily. As he later posted:
“From the moment the race started and I felt how heavy my legs were from Bigfoot, I knew this was gonna be a battle. Heavy legs ended up being the least of my worries. Going into the second night, so much bad happened which almost completely derailed my race. A faulty headlamp which caused me to use my cell phone light. Multiple of the worst bloody noses I've ever had, which caused me to lay on the trail for minutes multiple times to get them to stop. Losing my mind and talking to voices in my head while getting lost in a time loop. Thankfully I had a smart, helpful wife, and the drive to work through it all. So stoked to get the win and counter clockwise Course Record.”
Mike also won Moab too, winning the Triple Crown this year and becoming the first person to win all three races in one season. Read about it here. CONGRATS Mike!!
A big part of what drew me to Mike was a strong curiosity about how he manages to put in all these crazy miles, and WIN these types of races, on a LCHF diet. We often hear about this diet in the endurance world - and many clients ask me about it, usually from a weight-loss standpoint. I still feel that this diet isn’t suitable for most and caution the everyday recreational athlete against “going keto” without having really assessed whether or not it’s appropriate. But I went into our discussion with an open mind, learned a lot, and can absolutely see how a strategic use of a LCHF diet can be very successful among certain athletes, especially in the endurance setting.
Speaking of Mike’s story, he truly has an incredible one. In 2012, he broke his back in a skiing accident and was told he’d never run competitively again. Obviously, that didn’t stop him, and he was back to running within WEEKS.
Links, Resources & Announcements:

Follow Mike on Instagram and Facebook
Bigfoot 200, Tahoe 200, Moab 200, Triple Crown of 200s
Credits: Music Joseph McDade, photo Scott Rokis
Please SUBSCRIBE to the show if you're enjoying these episodes, and rate/review!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Fueling Young Athletes - A Discussion with Sports Dietitian Lauren Antonucci Sep 22, 2019

Show notes

Welcome to Episode 7 of the Eat for Endurance Podcast, featuring Registered Dietitian Lauren Antonucci. Today’s topic of fueling young athletes (i.e. through the collegiate level) is one that I am particularly excited about, as I love working with this client population, and as a parent myself, hope to raise my girls to enjoy physical activity as much as my husband and I do!

Lauren is the perfect person to talk about fueling young athletes, both from a personal and professional standpoint. She is a longtime runner and triathlete with thirteen marathons and three Ironman races under her belt, a Mom of three active children, and a sports dietitian who has extensive experience with both adults and younger clients (her additional specialties include diabetes and eating disorders, among others). Lauren is the director of Nutrition Energy, a Manhattan-based private practice where I have been freelancing for the past few years. If you need a dietitian for yourself or your child (especially while I’m on maternity leave), reach out to the office to work with Lauren or another RD on staff and please mention that you were referred from this episode.
Here are some of the things that we cover in our discussion:

Personal experience as dietitians and athletes with raising active, healthy kids
Role modeling healthy behaviors as a parent
Making food and exercise fun and appealing
Balancing treats with other foods to foster a positive relationship with food
How parents can encourage optimal fueling for performance while still allowing their kids to enjoy being kids
Nutrients that we keep a close eye on with young athletes
Navigating body image and disordered eating issues, should they arise
Red flags parents can watch out for re: underfeeding and disordered eating
Handling scheduling challenges from a nutrition perspective, including travel to practice, games, camps, races, etc, especially with rigorous academic schedules
Addressing a child’s desire to follow a restrictive diet (e.g. vegan or vegetarian)
Fueling adequately within the team environment, especially if the environment is not conducive to eating/drinking

Links & Resources:

Nutrition Energy’s Website: www.nutritionenergy.com
Follow Lauren on Instagram, Facebook, and Twitter (@nutritionenergy)

Announcements:

Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
You 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
Disclaimer – 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!

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

From Bartender to Ultramarathon Champion: Maggie Guterl’s Journey to Big’s Victory Sep 15, 2019

Show notes

Welcome to Episode 6 of the Eat for Endurance Podcast, where we dive deep with elite ultrarunner Maggie Guterl - better known as "Maggatron."

Maggie and I crossed paths through Tailwind Nutrition, where she serves as the Athletes & Events Manager. She also leads the Tailwind Trailblazer group, which I joined this year. To be clear, I’m not sponsored by Tailwind, and I’m not receiving any compensation for mentioning them; I just genuinely love their products!

Originally from Pennsylvania, Maggie recently relocated to Durango, CO, the home base of Tailwind. After running her first marathon in 2009, she caught the endurance bug and went on to run her first ultra (a 24-hour race!) in 2011. Since then, she’s conquered numerous 24-hour races, participated in Big’s Backyard Ultra (which she’ll race again this October), and even faced the infamous Barkley Marathons in 2018 - one of the most challenging ultras on the planet! Maggie’s remarkable achievements include a 2nd place finish at the 2016 Georgia Death Race, earning her golden ticket to the Western States 100, where she went on to place 8th female.

In this episode, we discuss how she made the shift from bartending and partying to ultrarunning, how she fine-tuned both her everyday and sports nutrition, and—surprise!—how it is possible to run long distances without feeling like you’re going to puke your guts out.

UPDATE: Maggie just WON Big’s Backyard Ultra! As in, she was the last person standing, running an incredible 60 hours straight. You can read all about her winning race and the nutrition strategy that powered her to victory here.

Tune in to hear Maggie’s inspiring journey, valuable nutrition tips, and why ultrarunning truly is a mental and physical adventure!

Links:

Visit Maggie’s Website: www.maggatron.com
Follow Maggie on Instagram
Big’s Backyard Ultra and an article on the race
Join my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my Skratch affiliate code EATFORENDURANCE20
Join my Patreon community
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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