The Eat for Endurance Podcast – Details, episodes & analysis

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The Eat for Endurance Podcast

Claire Shorenstein, MS RD CSSD

Health & Fitness

Frequency: 1 episode/17d. Total Eps: 148

The food you put into your body has a massive impact on how you perform in your athletic training and everyday life.

Sports Dietitian and distance runner Claire Shorenstein explores the connection between nutrition, performance, and health for busy, active people. Tune in for evidence-based guidance, inspiring athlete stories, and practical tips on a wide variety of nutrition topics to fuel better, crush your endurance goals, and thrive as a human being.

For additional free nutrition resources plus coaching services, visit eatforendurance.com.

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The Athlete's Guide to Off-Season Nutrition

Thursday, December 4, 2025 • Duration 26:37

Happy December! I'm hopping back on the mic to bring you a bonus episode all about a topic that comes up every single year with my clients: off-season fueling.

When training volume drops and structure loosens, it’s easy to shift your focus away from your nutrition. And let's face it - it's also a crazy time of year. But what you eat in the off-season has a huge impact on your energy, recovery, general health, and how you feel heading into your next training cycle.

Whether you're taking real time off, switching activities or sports, or simply doing less of the same, this episode will help you stay fueled without micromanaging every bite.

In this episode, I cover:

What the “off-season” actually is (and why it matters)
Core fueling principles that don’t change, no matter the season
How to adjust your nutrition when volume and intensity drop
A practical look at carb needs during lower-volume training
How to build balanced meals and snacks without tracking everything
When (and when not) to consider body recomposition goals
Why fueling your workouts still matters in the off-season
How to use this time to build resilience for your next training cycle

This is a must-listen for anyone feeling a little lost with their nutrition after a big training cycle or who needs a refresher on foundational fueling strategies that are relevant year-round.

🎧 Tune in to learn more!

P.S. Spotify unwrapped came out this week and The Eat for Endurance Podcast was a top show for a bunch of you out there. Who are you? Say hi!

Mentioned in today's episode:

Access the full masterclass, The Athlete's Guide to Off-Season and Holiday Fueling, inside my membership, Fuel for Life Crew, for just $30
Blog post: How much do I need to eat as an endurance athlete?
Blog post with more guidance on daily carb goals
Episode 124 with Sports RD Alex Larson on body comp work
Shop my sale through 12/20: Use code DECEMBER25 for 25% off hats and sticker packs plus get a free sticker with each purchase
Interested in 1:1 coaching? Fill out a new client inquiry form (new clients start January 2026)
Get in touch: claire@eatforendurance.com

Enjoyed this episode? Please subscribe, leave a 5-star review, and share with a friend who could use some off-season fueling support!

Disclaimer: All information provided is for educational and entertainment purposes only and is not intended to replace individualized medical or nutrition advice.

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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Ask a Sports Dietitian: Your Nutrition Questions Answered

Season 7 · Episode 127

Thursday, November 6, 2025 • Duration 46:21

Episode 127 of The Eat for Endurance Podcast is the final show of the year, and I'm dedicating it to you, my listeners, clients, and Fuel for Life Crew members. You all sent me so many great nutrition questions and stories over the past few months, and I spend this episode answering and reading all of them.

If you're an active person trying to feel and perform your best, whether you're training for a race or just for everyday life, this one’s for you.

In this episode, I cover:

How to simplify nutrition when it feels overwhelming
What “gut training” really means and how to start
Tips for becoming a Board-Certified Sports RD (CSSD)
Estimating calorie and macronutrient needs
Navigating hunger cues vs. performance fueling
Travel nutrition tips for busy working athletes
Body image challenges and fueling during the off-season
And more!

This is a must-listen for any athlete who wants evidence-based, compassionate guidance from a registered Sports Dietitian with 11+ years of experience helping athletes of all levels.

Thank you to everyone who contributed to this episode. I appreciate every question and message, and am so glad to hear that this show is helping you stay well-fueled.

🎧 Tune in to learn more!

Links & Resources

Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)

Embracing an Alcohol-Free Lifestyle as a Multi-Sport Athlete

Season 7 · Episode 120

Thursday, July 17, 2025 • Duration 01:06:29

In episode 120 of The Eat for Endurance Podcast, I’m joined by Emily Holland, a trail runner, climber, creative business owner, and all-around outdoor enthusiast based in Boulder, Colorado. Emily is the co-founder of Wild Poppy Creative Consulting, where she helps small businesses and creatives increase their impact.

I first connected with Emily earlier this year when she and her business partner, Angie (who you may remember from episode 110), supported me behind the scenes with this very podcast. We hit it off immediately, and I knew I wanted to bring her on the show to share her story.

In this episode, Emily shares her journey to embracing an alcohol-free lifestyle and how that decision has transformed her relationship with movement, food, and self-care. We also dive into how she fuels her multi-sport adventures, including trail running, hiking, rock climbing, and skiing, with more energy, joy, and intention.

Emily and I discuss:

Her evolution from using exercise as punishment to finding joy in movement
Why she chose to stop drinking alcohol and how it’s improved her mental and physical health
Fueling strategies for trail running vs. rock climbing
Her favorite sports nutrition tools and non-alcoholic beverages
How small mindset shifts around food, alcohol, and movement have made a big difference
That alcohol-free isn’t all or nothing, it’s about paying attention to how it makes you feel

🎧 Tune in to learn more!

Links & Resources:

Visit the Wild Poppy Creative Co website
Follow Emily on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)

Season 3 - Back in NYC!

Season 3 · Episode 30

Tuesday, October 27, 2020 • Duration 13:47

Season 3 is finally here!! Or at least this short episode with yours truly is, giving you a little update on what I've been up to these past couple of months, and a preview of my plans for this season of the show.

After a two-month break from recording to head back to NYC and settle back into the working / watching the kids / crazy Covid life, I’m finally starting to record episodes again and get some interviews lined up. I have a lot of emails out there waiting for responses, and many guests who have agreed to come on the show and just have to get on my schedule. It’s been particularly slow-going lining up schedules with such limited work hours on my end and my guests having crazy schedules as well. Client work always takes priority for me (need to make a living!), which doesn't leave much time for the show, but I'm doing my best to get things going. I wanted to at least get a quick intro episode out before any more time passed!

One goal I have for Season 3 is to broaden the type of athletes I feature. It’s been largely running focused so far because I’m a runner, and also that’s where I have the most connections. But as a dietitian, I work with a wide variety of athletes, and I want to bring that variety to the show. I hope to interview a prominent triathlete, adventure racer, olympic skier, and cyclist, among others. Plus some more runners because, well, I love running!

Another goal is to get more feedback from YOU - my listeners! If you have any specific nutrition topics that you’d like me to cover in a solo or RD guest episode, or a person or type of athlete you’d like me to interview, please let me know. As much as I do this show for myself because I love to do it, I also do it for you. Your feedback is important to me!

So along those lines, if you enjoy my show, can you please help me get the word out? Please share with your friends and training buddies, and give me a rating / review on iTunes if you haven't already. I want to keep it going, and your support is much appreciated.

Lastly, I finally have the Spring Energy code that I mentioned in Episode 29 - it is “” and gets you 10% off. I love their real-food based sports nutrition products (I used on my trail runs all summer), if you’re looking for something new to try! In full disclosure, I do get a small commission when you make a purchase, which is appreciated since this show is currently not sponsored.Thanks again for your support and patience. I look forward to sharing Season 3 with you all!

When Races are Cancelled, Create Your Own Adventures - A Detailed Look into My California Trail Running "Event"

Season 2 · Episode 29

Wednesday, August 19, 2020 • Duration 01:28:35

I’m particularly excited to share Episode 29 of the Eat for Endurance Podcast with you all, as it’s a more personal episode in which I share my own recent running and nutrition experiences, and I also introduce you to my fellow adventure-seeker and running buddy for life - my husband Eric.

My goal for this episode is to demonstrate that running (or whatever sport you enjoy engaging in) is not cancelled! I know how disappointing race cancellations have been this year, but that does not mean that you can’t get out there and create your own adventures for yourself. I wanted to use my own experience of choosing my “event” as a case study of sorts - how we picked our target run, trained, created our nutrition plans, picked the right gear, dealt with childcare challenges etc. I also finally share my running background in more detail, especially related to running postpartum. There’s so much left to say, but it was nice to chat briefly about it and I hope it resonates with some of you. Suffice to say, I finally have my running mojo back!

We hadn’t expected to have the opportunity to run anything too long when we planned this trip, so it was such a pleasant surprise when we discovered later in June that my parents were on board with watching both kiddos all day so that we could have a big running adventure! We are fortunate to live very close to the most gorgeous redwood forest with miles and miles of beautiful trails - Nisene Marks in Aptos, California. We were perfectly happy running 1-2 hours there once a week with some shorter beach runs thrown in, but with the possibility of something bigger in the picture, we immediately thought of the Skyline to Sea trail (my local bucket list item), which is just slightly further North of where my family lives in Santa Cruz.

Have a listen to learn more about how we chose our route, trained in Nisene, created our nutrition plans, and much more. We had so much fun recording this episode outside on my deck! And FYI, it’s broken up into three parts:

August 10th - Pre-run discussion including our running backgrounds, choosing our target route, nutrition planning, gear, etc. This is the longest section (about one hour)
August 12th - Short voice memos recorded from the trails - we had to capture things in the moment!
August 14th - Post-run recap, with a big focus on nutrition and how recovery is going

Gastrointestinal Issues & Athletes - A chat with Registered Dietitian Anne Mauney

Season 2 · Episode 28

Friday, July 31, 2020 • Duration 59:48

Welcome to Episode 28 of the Eat for Endurance Podcast, featuring Anne Mauney, MPH RD.

Anne is a DC area based Registered Dietitian as well as a mother, a runner, and a lover of travel, adventure, the great outdoors, and healthy recipe creation. She has a blog called fAnnetastic food and she has her own nutrition counseling private practice to help clients improve their relationships with food via an intuitive eating approach.

This episode covers a topic that many athletes and especially runners have likely experienced at some point in their training and/or events - gastrointestinal (GI) issues. It’s a very common complaint, and obviously can result in inadequate fueling and reduced performance. I know in-person races have been cancelled, but many people are still training hard (myself included), racing virtually, and/or challenging themselves in other ways. So, I thought that this would still be a great topic to cover with another RD! It can be daunting trying to figure out the “right” combo of what to eat before, during, and after workouts and events, with all the products on the market and a variety of (often conflicting) info floating around out there. Our discussion really only scratched the surface, but I hope it still helps some of my listeners who are struggling! And of course, if you ever need professional and more detailed, individualized assistance, please do not hesitate to reach out to me or another Sports RD for help.

I recorded this episode exactly two months ago, right before I headed out to Santa Cruz, CA to be with my family for the Summer. After so many months being stuck inside in our tiny NYC apartment, it’s been AMAZING to be back in nature. E and I have been able to run together and reconnect with our beloved trails in the Redwood forest - we hadn’t done either in over a year, and it's been very special. We're training to do a big chunk of the Skyline to Sea trail in mid August - stay tuned for my next podcast episode detailing our training, fueling, and how our “event” goes!

More about Anne:

https://www.fannetasticfood.com
Follow on Instagram, , and

Athlete Nutrition Profile - Ali on the Run Show Host, Ali Feller, on life with Crohn's disease

Season 2 · Episode 27

Tuesday, July 7, 2020 • Duration 01:05:41

Welcome to Episode 27 of the Eat for Endurance Podcast, featuring Ali Feller, host of the Ali on the Run Show.

I’m embarrassed to say that it’s taken me over two months to edit and publish this episode! The joys of working and parenting in these crazy times, that’s all I can say. Podcasting has had to take a bit of a backseat to everything else unfortunately, but I’m still recording episodes whenever I can!

You probably know Ali from her podcast - and if you don’t, check it out! She has interviewed so many incredible athletes and other guests. Ali grew up dancing, and found running after college while living in NYC. Like many running stories (mine included), she quickly became hooked, and started training for her first of many marathons! What makes her story different is that she was diagnosed with Crohn’s Disease at the age of 7. The disease did not seem to affect her too much when she was younger, but her symptoms have become much worse in recent years. Runners and other athletes have enough GI concerns as it is - adding Irritable Bowel Disease to the mix makes sports nutrition (and life, generally speaking) extra challenging, as you can imagine. It’s something that she has discussed at length on her own show, but I wanted to dig further into her experiences, specifically to see how Crohn’s has affected her nutrition and training. Ali also is a (relatively) new Mom, so we of course chatted about motherhood and how she has coped with Crohn’s flares while caring for her daughter.

I hope you enjoy this episode! Ali was so much fun to talk to - not a surprise at all, if you’re familiar with her show. As you will hear her say, energy is not something she usually is lacking!

More info on Ali:

Website: https://www.aliontherunblog.com
Follow Ali on Instagram, Facebook, and Twitter

Announcements:

Athlete Nutrition Profile - Elite Ultrarunner and (Mostly) Vegan Athlete, Mike Wardian

Season 2 · Episode 26

Tuesday, May 26, 2020 • Duration 01:26:19

Welcome to Episode 26 of the Eat for Endurance Podcast, featuring elite ultrarunner and (mostly) vegan athlete, Mike Wardian.

If you haven’t heard of Mike, he’s a beast of an athlete and also one of the nicest, down-to-earth guys you’ll meet in the running world (and elsewhere). The number of back-to-back races, Fastest Known Times (FKTs), and other events that he participates in - and conquers - seemingly every week is superhuman. Most athletes would take a bit of a break after running (let alone winning) a major event - but not Mike! He’s always hungry for more, and it’s truly inspiring to watch.

Mike follows a mostly vegan diet (he eats eggs and honey), and I was so excited to get him on the show to hear more about how he fuels his amazing and diverse athletic accomplishments. We recorded on April 14th, about a week after he won the Quarantine Backyard ultra. If you’re not familiar with this event, it’s a last-person standing race (in this case, a virtual competition with runners around the world), and Mike won it running 262 miles in 63 hours around his neighborhood, just shy of the world record!!

Mike races pretty much every distance out there on both road and trail, and has made the podium for many half-marathons, marathons, 50k, 100k and 100 mile races. He has set a number of world records, including the fastest time for 7 marathons on 7 continents in 7 days, fastest marathon as Spider-man and Elvis, fastest time for the Abbott World Marathon Majors, fastest 50k on a treadmill (he is attempting this one again in early June), and fastest marathon pushing a jogging stroller. He also has set many FKTs around the world, including the Israeli National Trail in 2019. All in-person events have been cancelled, but that hasn’t stopped Mike - he’s been setting FKT after FKT on the trails near where he is based in Arlington, VA, and hopes to run across America later this year.

But what’s even more impressive is that he does ALL of this while working a full time job and with two kids. As you can imagine, he’s not getting all that much sleep, but somehow he is able to put in all those training hours and perform at an incredibly high level.

I hope you enjoy my chat with Mike - I certainly felt inspired after our interview, and love following along his adventures on social media, especially these past few months of quarantine. Hope you are all continuing to stay safe and healthy! Thanks again, Mike, for taking the time to chat with me!More info on Mike:

Infant and Toddler Nutrition - A Discussion with Pediatric Dietitian Pegah Jalali

Season 2 · Episode 25

Tuesday, May 5, 2020 • Duration 01:06:37

Welcome to Episode 25 of the Eat for Endurance Podcast, featuring Pediatric Dietitian, Pegah Jalali, MS RD.

Yep, I’m taking a little break from my usual sports nutrition programing to focus on infant and toddler nutrition! It may seem unrelated to talk about general nutrition for kids on this podcast but really, it’s not. Many of my listeners and clients are parents, and as parents, we of course want to do our best to keep our entire family healthy and to cultivate positive relationships with food (and exercise) for life. I sometimes get nutrition questions about babies and toddlers, and that is not my specialty, so I figured it was time to bring on an expert!

I also wanted to do this episode for personal reasons. With a 7-month old who recently started solids and a 3 year old who can be challenging to feed, infant and toddler nutrition is very much a part of my daily life. I was excited to get a refresher on some things I forgot from my older daughter (hello, baby brain!) and to learn some new strategies that I could immediately work into my day to day.

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

Breast and formula feeding - things to keep in mind, whichever you choose
Weight and growth charts - just like with adults, weight isn’t everything!
Starting solids - Purees? Baby led weaning? When do you even start?
Feeding toddlers - picky eating, snacks, treats, role modeling, and more
Using food as a reward (especially with sweets)

If you're looking for nutrition advice for slightly older kids, definitely check out Episode 7 all about fueling young athletes (also includes general nutrition advice for adolescents, teens, and college kids).

We had a few technical issues including a mic fail that diminished the sound quality, but I think you’ll enjoy the content and find it valuable, assuming of course that infant and toddler nutrition is relevant to you. If not, skip ahead - I have an awesome athlete nutrition profile coming up! Also, I think it makes sense to time stamp things in the post-Covid world, so FYI, this episode was recorded on April 13th.Thanks for your time, Pegah, and hope everyone (especially my fellow parents of little ones) are hanging in there during these difficult times.Announcements:

Courtney Dauwalter on Nutrition, Ultrarunning, and Listening to Her Body

Season 2 · Episode 24

Tuesday, April 21, 2020 • Duration 01:09:31

Welcome to Episode 24 of the Eat for Endurance Podcast, featuring Elite ultrarunner, Courtney Dauwalter.

Welcome to Episode 24 of the Eat for Endurance Podcast, featuring legendary ultrarunner, Courtney Dauwalter.

Courtney is one of the best ultrarunners competing right now. She’s not just coming in as first female and setting course records at races like UTMB, Western States, and Hardrock; she sometimes dominates races outright. I wanted to get her on the show to dig into how she fuels her training as well as her incredible race performances.

Courtney is known for her love of beer, nachos, and candy as well as her laid-back and cheerful demeanor. She’s also a fierce competitor and incredibly tuned into her body.

As you’ll hear in this episode, there’s no one big “secret” to her success. It’s years of experimenting with her fueling (she has learned the hard way, like many of us), putting in the miles, remaining flexible with both food and training, and problem-solving when things inevitably go wrong.

Courtney has her sports nutrition go-to’s (Tailwind, Honey Stinger waffles and chews, and instant potatoes, for example) plus several “safe” meals she chooses prior to a race. Mostly though, she listens to what her body craves.

Tune in for the rest of Courtney Dauwalter's nutrition story, including some of her favorite nacho toppings and candy.

PLEASE NOTE - this episode was recorded on March 10th, so keep that in mind when listening (we touch on Coronavirus briefly at the end, but obviously much has changed since then…).

Links:

Follow Courtney on Instagram
Check out my free nutrition resources
Use code PODCAST for 10% off my course, Peak Performance

The Eat for Endurance Podcast – Details, episodes & analysis

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The Eat for Endurance Podcast – Details, episodes & analysis

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