The Eat for Endurance Podcast

• Fueling on the Fly: Travel Nutrition Tips for Busy Athletes

  Want to get in touch? Send Claire a message!In episode 119 of The Eat for Endurance Podcast, I’m on the mic solo to share some of my favorite travel nutrition tips for busy athletes, inspired by decades of personal experience and 10+ years as a sports dietitian helping active people fuel on the go. Travel is fun, exciting, and can be an enriching experience from a fitness and nutrition perspective, but it can also throw your fueling routine completely off track.Whether you’re headed out for local errands, a vacation, work trip, or a destination race, this episode will help you plan ahead with confidence (and without obsessing over every bite). You’ll walk away with practical, evidence-based strategies to stay fueled, hydrated, and energized wherever life takes you.Key Takeaways:Why travel nutrition matters (and the most common fueling mistakes)How different types of travel impact your nutrition needsTips for commuting around town, work travel, vacations, plane vs road trips, and traveling for a raceHow to stay proactive and create a flexible but individualized planPacking the right sports nutrition and gear to stay active while you're awayHow to prep before and after a trip so you’re not scrambling for food🎧 Tune in to learn more!Links & Resources:Travel Nutrition Tips & Checklist FreebieTravel Snack Foods & Checklist BlogFueling on the Fly MasterclassCarb Loading Mini GuideFree Race Day Fueling Plan TemplatesJoin my membership service, Fuel for Life Crew, for $30/month (includes ALL of my masterclasses and downloads, cancel anytime)Check out my free nutrition downloadsInterested in 1:1 coaching? Fill out a new client inquiry formJoin my Patreon communityGet in touch at [email protected] Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!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 showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• High Carb Fueling with the Scientist Behind Carbs Fuel Gels

  Want to get in touch? Send Claire a message!In episode 118 of The Eat for Endurance Podcast, I’m joined by Aaron Gouw, an endurance cyclist and fellow Santa Cruz native. He's also the Co-Founder and Chief Product Officer of the sports nutrition brand Carbs Fuel.Aaron holds a Master’s degree in High Altitude Exercise Physiology, and is currently finishing his PhD in Human Bioenergetics. For many years, he's been on his own journey as a competitive athlete trying to figure out how to fuel effectively without breaking the bank.Aaron and I discuss:How his personal fueling strategy has evolved over the last decade (including a story about his greatest nutrition fail ever)What it takes to create an endurance gel from scratch in your kitchenThe current science behind high carb fueling, and if you should try itWhy simplicity, personalization, and gut training matter most when dialing in your fueling strategyKey Takeaways:High carb fueling (i.e. >90g/hr) can improve endurance performance, but only if it works for you and makes sense for what you're doingExperimentation and gut training are both very important Carbs Fuel offers a simple 50g endurance gel for just $2, making it one of the best value gels on the marketFueling isn’t just about race day; it’s about consistently supporting your training, recovery, and life beyond the workout so you can feel your bestWhether you’re new to fueling or nutrition nerds like us, this episode is packed with practical advice and behind-the-scenes stories. Tune in to learn more!FYI: This episode is NOT sponsored by Carbs Fuel. I enjoy their gel, love that it's affordable, and wanted to learn more about this brand. I encourage you to try lots of different brands and products to see which work best for you!Links & Resources:Visit the Carbs Fuel websiteJoin my membership service, Fuel for Life Crew, for $30/month (cancel anytime)Check out my free nutrition downloadsInterested in 1:1 coaching? Fill out a new client inquiry formUse code EATFORENDURANCE20 for 20% off at Skratch LabsJoin my Patreon communityGet in touch at [email protected] Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!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 showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• Performance Supplements for Endurance Athletes: What Works (and What Doesn’t) with Vic Johnson

  Want to get in touch? Send Claire a message!In episode 117 of The Eat for Endurance Podcast, I’m joined by fellow sports dietitian Vic Johnson, MPH, RDN, to break down one of the most talked-about and often misunderstood topics in the endurance world: performance supplements.Vic works with many top trail and ultra athletes, and is an ultra runner himself, so he knows what it takes to fuel smart and optimize performance.  We dive into the latest research and give practical tips for popular endurance supplements like caffeine, ketone esters, and sodium bicarbonate, among others. Our conversation will help you decide whether any of these ergogenic aids are worth your time and money. Spoiler alert: If the basics of fueling, hydration, sleep, and recovery aren’t dialed in yet, that’s where you should start!Vic and I discuss:Why caffeine is the most effective supplement for endurance performanceHow sodium bicarbonate might help during hard efforts, but why it's riskyWhether ketones live up to the hype, and why they taste like battery acidOther supplements like dietary nitrates, polyphenols, creatine, and collagenHow to safely and strategically approach supplements in trainingWhy the basics, including nutrition and hydration, matter mostKey Takeaways:Caffeine has the most consistent benefits, but dose and timing matterSodium bicarb and ketone esters may help some athletes, but come with GI concerns and a steep price tag Supplements are the cherry on top; focus on food, hydration, carb intake, recovery, and sleep firstAlways test out supplements in training and adjust based on tolerance 🎧 Tune in to learn more!Links & Resources:Visit Vic’s Mountain Sports Nutrition websiteFollow Vic on InstagramJoin my membership service, Fuel for Life Crew, for $30/month (cancel anytime)Check out my free nutrition downloadsInterested in 1:1 coaching? Fill out a new client inquiry formJoin my Patreon communityGet in touch at [email protected] Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!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 showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• From Ballet to Ultra Running: An Athlete’s Journey to the Cocodona 250

  Want to get in touch? Send Claire a message!In episode 116 of The Eat for Endurance Podcast, ultra runner Kabuki Snyder shares her powerful story, from struggling with disordered eating as a young ballerina to training for one of the toughest races out there: the Cocodona 250.We dive into how she approaches ultra running nutrition, training, and balancing life and work with her endurance goals. Kabuki and I discuss:Growing up in Ghana and how early memories shaped her relationship with foodTransitioning from ballet and body image struggles to finding joy in ultra runningFueling strategies for single day trail races, stage races like Lapland and Atacama, and other long races like the Cocodona 250 What real-life training and fueling looks like with a 4am wakeup call and a global work scheduleHow she has prepared for 250 miles with spreadsheets, snacks, and strong community supportKey Takeaways:You don’t need to “look like a runner” to be oneUltra running nutrition must be flexible, practiced, and personalized“Real food” can be part of your race planFueling enough everyday and surrounding exercise is non-negotiableYou can balance ultra running goals with a full-time job (yes, really!)🎧 Tune in to learn more! Also, a huge congrats to Kabuki on finishing the Cocodona 250 in 109:26:29, despite extremely challenging conditions!Links & Resources:Follow Kabuki on InstagramCheck out the Her Ultra Documentary on RokuJoin my membership, Fuel for Life Crew, for $30/month (cancel anytime)Grab my free fueling downloadsInterested in 1:1 coaching? Fill out a new client inquiry formUse code EATFORENDURANCE20 for 20% off at Skratch LabsSupport the podcast on PatreonEnjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!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 showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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• Does Body Weight Affect How You Should Fuel During Exercise?

  Want to get in touch? Send Claire a message!In episode 115 of The Eat for Endurance Podcast, I welcome back Sports Dietitian Stevie Lyn Smith, MS RD CSSD to dive into how body weight impacts fueling needs during exercise.For years, carb recommendations during exercise were based on duration and intensity, without considering body size. New research suggests that larger-bodied athletes may benefit from higher carb intake to optimize performance.What We Cover in This Episode:Traditional carb guidelines during endurance exercise, and why they have been independent of body sizeHow a 2024 study suggests a potential shift toward considering body-weight when setting carb fueling goalsWhy smaller athletes still need to fuel adequatelyHow training status and workout intensity also play a major roleKey considerations for long-course events like triathlons and ultramarathonsThe importance of fueling, regardless of weight loss goalsKey Takeaway:Fueling needs are individual (have I said this one enough?!). Larger-bodied athletes may need more carbs during exercise, but every athlete, no matter their size, deserves and needs proper nutrition to perform and recover well.🎧 Tune in to learn more!Links & Resources:Stevie's websiteJoin my monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch LabsJoin my Patreon community Get in touch at [email protected] – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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