Nail Your Nutrition Podcast – Details, episodes & analysis

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.com

Find 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 underfueling
• How to spot underfueling
• Why body image is so difficult for athletes
• What 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.

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 performance
• Side effects of caffeine for your daily health and endurance workouts
• Should you do a "caffeine fast"
• How much caffeine you need to see those effects
• The science behind why caffeine works so well when on the run/ride/swim
• Amounts of caffeine before and during workouts to see those effects
• Why too much caffeine isn't always better

For 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 it
• Exactly how much you need for fuel
• How you can start to practice on your next long run or ride
• Hydration and electrolyte needs
• And 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 important
• How carb loading works and how you can make it work for you
• How carb loading can help you increase performance by 2-3%
• Exactly how to carb load, from timing to serving sizes
• Can 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 women
• How does intense exercise affect stress in the body
• Does 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 women
• Why you shouldn't be drinking a gallon of water a day
• Is 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)