Ask Me Anything #3 (plus a personal announcement!)

03/16/21 • 48 min

Want to get in touch? Send Claire a message!

Hey guys! I’m excited to bring to you my third (and very overdue) Ask Me Anything episode! I just realized that the last time I did one of these was when Isla was 7 weeks old...and she’s now 17 months old. Yikes! Better late than never though, and I thank you for all the great questions you submitted.

As usual with these Ask Me Anything episodes, it’s completely unedited, recorded in one-go and off-the-cuff - so please forgive my rambling. :)

ALSO, I kick off the episode with a personal announcement (I’ll give you a big hint - I’m moving in TWO weeks!). Have a listen to get all the juicy details.
Here are some of the questions that I answer in this episode:

How often should I recalibrate my sports nutrition plan?
I’m training for my first 50k trail run. What are good examples of pre and post run foods?
What is the best breakfast before a long run?
I’ve been diagnosed with osteopenia as a 30 year old runner, found from abnormal bloodwork. General tips? (FYI - my next podcast episode goes into way more detail on this!)
What are easy healthy recipes I can make in the crock pot / ninja pressure cooker for meal prep? (I only own an Instant Pot, but I try to help out as much as I can!)
How does an active person determine the amount of protein they actually need?
As a vegan, what should I be careful of?
What is your perspective on cheat meals / days? (Hint - I don’t recommend them)

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 need more assistance! And please keep sending me questions, whenever they pop up, and I’ll be sure to add them to my next episode (which hopefully won’t take me over a year to do).

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 - [email protected].
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!

Support the show

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

Want to get in touch? Send Claire a message!

As usual with these Ask Me Anything episodes, it’s completely unedited, recorded in one-go and off-the-cuff - so please forgive my rambling. :)

How often should I recalibrate my sports nutrition plan?
I’m training for my first 50k trail run. What are good examples of pre and post run foods?
What is the best breakfast before a long run?
I’ve been diagnosed with osteopenia as a 30 year old runner, found from abnormal bloodwork. General tips? (FYI - my next podcast episode goes into way more detail on this!)
What are easy healthy recipes I can make in the crock pot / ninja pressure cooker for meal prep? (I only own an Instant Pot, but I try to help out as much as I can!)
How does an active person determine the amount of protein they actually need?
As a vegan, what should I be careful of?
What is your perspective on cheat meals / days? (Hint - I don’t recommend them)

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 - [email protected].
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!

Support the show

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

Previous Episode

Jessie Diggins on Nutrition, Resilience, and Building a Legacy in Sport

Want to get in touch? Send Claire a message!

“Healthy, happy and balanced athletes are the ones that make it across the finish line again and again throughout a long career and leave a legacy” - Jessie Diggins
Welcome to Episode 37 of the Eat for Endurance Podcast! Today, I’m honored to be joined by cross-country skier and Olympic gold medalist Jessie Diggins.

You may remember Jessie’s incredible performance at the 2018 Pyeongchang Winter Olympics, where she and her teammate Kikkan Randall made history, winning the first-ever American gold medal in cross-country skiing after an unforgettable, nail-biting sprint to the finish.

Beyond her athletic achievements, Jessie is also a passionate advocate for eating disorder awareness and recovery. After struggling with bulimia as a teenager, she sought treatment through the Emily Program, which she credits with saving her life and enabling her to reach her full potential as an athlete. She shares her journey of resilience and self-discovery in her inspiring book, Brave Enough.

Most recently, Jessie won the Tour de Ski (the skiing equivalent of the Tour de France). becoming the first American to ever claim this prestigious title. Her relentless drive and commitment to her sport continue to set records and redefine what’s possible for U.S. cross-country skiing.

If you’re already a fan, you know Jessie for her infectious energy, glitter-covered race-day tradition, and unmatched determination. If this is your first time hearing about her, I couldn’t be more excited to introduce you to an athlete who is not only dominating her sport but also using her platform to promote healthy fueling, body positivity, and the importance of enjoying food without restriction.

Jessie, thank you for sharing your story and wisdom with us. Your message is a powerful reminder that fueling well, prioritizing health, and embracing joy are essential to both athletic success and overall well-being.

🎧 Tune in now for this inspiring conversation!

Learn More About Jessie:

Jessie’s Website: https://jessiediggins.com
Jessie on Instagram

Announcements:

- 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 [email protected]

Disclaimer – 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 show

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

Next Episode

Relative Energy Deficiency in Sport - A Discussion with Kristin Duyn, MScN

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Welcome to Episode 39 of the Eat for Endurance Podcast, during which Kristin Duyn, MScN joins me to tackle the very important topic of Relative Energy Deficiency in Sport (RED-S). Please note that Kristin is a Certified Sports Nutritionist, NOT a Registered Dietitian. I usually only feature fellow dietitians, but she had a really valuable story to share and we had a great discussion, so I hope you enjoy it.
What is RED-S? The International Olympic Committee introduced the term in 2014 (think of it as a more inclusive version of the Female Athlete Triad) to include both genders and describe a wider array of negative health and performance outcomes that can result from chronic under-fueling (i.e. low energy availability).

Energy availability (EA) is the amount of energy the body can use to perform normal, necessary functions after accounting for the cost of physical activity, which includes both training and other daily activities. Low EA (and eventually, RED-S) results when the body does not have enough fuel to meet its many energy demands. This may happen unintentionally as training volume increases, or intentionally, from trying to control weight, for example.

This is a key sports nutrition topic because meeting athlete’s increased energy requirements is essential to optimizing health and sports performance. Many athletes understand this, but still may struggle to fuel appropriately, and that is what I hope to help you with today.
Please note that like with Eating Disorders, RED-S doesn’t have a specific “look,” in terms of body weight or composition. Athletes may experience the repercussions of under-fueling while maintaining the same weight, so please look beyond the scale.
Here’s what we cover in this episode:

Who is at risk for RED-S? What are some warning signs?
Kristin’s personal experience with RED-S, chronic injuries, and missed sporting opportunities,
How can we make sure we are eating enough, without obsessively counting calories or macros?
The tricky topic of weight and performance, esp in the context of minimizing risk of under-fueling
Amenhorrea (loss of period) - why it happens, why it’s not normal or okay, and getting it back
Male specific issues related to RED-S and under-fueling
Recovery after bone injuries

Thank you so much Kristin for chatting with me all about RED-S and putting up with my long, not always well-thought out ramblings on the topic! Clearly this stuff gets me fired up.

Follow Kristin on Instagram:

https://www.instagram.com/kdnutritionist/

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
You can also support me by visiting my Amazon storefront
Have nutrition questions, a guest or topic request, or any other feedback? Email me - [email protected].
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.

Support the show

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