Want to get in touch? Send Claire a message!

In Episode 122 of The Eat for Endurance Podcast, I’m catching up with Lauren Thomas, an endurance athlete and the Lead Performance Dietitian for Maurten in the US.

Lauren has been a collegiate sports RD, a Tactical Performance Dietitian within US Special Operations, and now works with athletes of all levels at Maurten.

This episode is a grab-bag of topics, all focusing on overcoming sports nutrition challenges to improve performance. From sodium bicarbonate and hydration to real-life fueling logistics, Lauren offers a thoughtful perspective based on her unique mix of experiences.

Lauren and I discuss:

• 8:32: Why athletes benefit from having the support of a multi-disciplinary team to reach health and fitness goals
• 13:23: Why fueling periodization matters, and how under-fueling on shorter training days can derail progress
• 29:10: Whether sodium bicarb is really worth the hype, and when it may help endurance athletes
• 37:00: When and how to correctly prioritize fluid, carb, and sodium intake, and why US athletes often overdo electrolytes
• 44:00: The role of sport culture and race terrain in shaping fueling strategies

FYI: This episode is NOT sponsored by Maurten. We do talk about Maurten products, as that is part of Lauren’s career and story, but as always, I encourage you to try different products and strategies to find what works best for you.

🎧 Tune in to learn more!

Links & Resources:

• Follow Lauren on Instagram
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Support the pod by shopping with my affiliate codes
• Join my Patreon community
• Get in touch at claire@eatforendurance.com

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 show

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

Want to get in touch? Send Claire a message!

🎂 The Eat for Endurance Podcast just turned SIX!

On August 13, 2019, I released my first two episodes, and it’s been quite a journey ever since. Today, I’m celebrating six years, 121 episodes, listeners in 162 countries, and countless inspiring conversations with athletes and sports dietitians.

Whether it’s been big-name guests like Courtney Dauwalter, Jesse Diggins, Meb Keflezighi, Lael Wilcox, Tara Dower, and Matt Wilpers, or incredible recreational athletes and fellow sports RDs, I’ve loved bringing you a wide range of nutrition stories and expertise since day one.

In this 13-minute episode, I share:

• How the podcast began
• A look back at standout guests and moments
• The behind-the-scenes reality of keeping this show going (including things I haven’t figured out yet)
• How YOU can help support the podcast’s future

To celebrate, I’m holding a special birthday giveaway to win one of two prizes:

• An Eat for Endurance BOCO technical trucker hat + sticker
• One free month in my Fuel for Life Crew membership

To enter: Visit THIS LINK and submit your name + email between August 14–21, 2025. One winner per prize will be chosen at random and announced on Friday, August 22nd.

Thank you for being here and fueling your training, and your life, with me these past six years. Here’s to many more!

🎧 Support the Podcast:

• Share your favorite episode with a friend or on socials (tag me!)
• Leave a 5-star rating & review on Apple Podcasts or Spotify
• Subscribe wherever you listen (or on YouTube)
• Join my Patreon community
• Shop using my affiliate links
• Join Fuel for Life Crew for just $30/month (cancel anytime)
• Check out my free nutrition downloads and my masterclasses
• Get in touch at claire@eatforendurance.com

Support the show

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

Want to get in touch? Send Claire a message!

In episode 121 of The Eat for Endurance Podcast, I’m joined by Natalie Robertello, MS RD CSSD of BeFueled Sports Nutrition. Natalie is a wealth of knowledge, and as an endurance athlete herself, she’s the perfect person to deep dive into the one macronutrient I haven't podcasted about yet...FAT!

We clear up myths, provide practical strategies, and cover everything else you need to know about how fat fits into everyday and performance nutrition.

Whether you’re still holding onto low-fat diet messaging, getting sucked into the current media surrounding seed oils, confused about saturated fats and cholesterol, or just unsure how much fat you need as an athlete, this episode will help you confidently include fat in a way that supports your performance, recovery, and overall health.

Natalie and I discuss:

• Whether you really need to avoid eggs or limit higher fat dairy if you have high cholesterol
• If seed oils are actually inflammatory (spoiler: they’re not)
• The importance of omega-3 fats and when supplementation might help
• Why going high fat low carb is not a great choice for most athletes
• Why fat is essential for hormone health, nutrient absorption, satiety, meeting energy needs, and more

🎧 Tune in to learn more!

Links & Resources:

• Visit the BeFueled Sports Nutrition website and check out her self-paced course, Power Up
• Follow Natalie on Instagram
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Use code EATFORENDURANCE20 for 20% off at Skratch Labs
• Join my Patreon community
• Get in touch at claire@eatforendurance.com

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 show

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

Want to get in touch? Send Claire a message!

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)
• Check out my free nutrition downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Use code EATFORENDURANCE20 for 20% off at Skratch Labs
• Join my Patreon community
• Get in touch at claire@eatforendurance.com

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 show

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

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 needs
• Tips for commuting around town, work travel, vacations, plane vs road trips, and traveling for a race
• How to stay proactive and create a flexible but individualized plan
• Packing the right sports nutrition and gear to stay active while you're away
• How 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 Freebie
• Travel Snack Foods & Checklist Blog
• Fueling on the Fly Masterclass
• Carb Loading Mini Guide
• Free Race Day Fueling Plan Templates
• Join my membership service, Fuel for Life Crew, for $30/month (includes ALL of my masterclasses and downloads, cancel anytime)
• Check out my free nutrition downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Join my Patreon community
• Get in touch at claire@eatforendurance.com

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 show

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

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 kitchen
• The current science behind high carb fueling, and if you should try it
• Why simplicity, personalization, and gut training matter most when dialing in your fueling strategy

Key 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 doing
• Experimentation 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 market
• Fueling isn’t just about race day; it’s about consistently supporting your training, recovery, and life beyond the workout so you can feel your best

Whether 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 website
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Use code EATFORENDURANCE20 for 20% off at Skratch Labs
• Join my Patreon community
• Get in touch at claire@eatforendurance.com

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 show

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

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 performance
• How sodium bicarbonate might help during hard efforts, but why it's risky
• Whether ketones live up to the hype, and why they taste like battery acid
• Other supplements like dietary nitrates, polyphenols, creatine, and collagen
• How to safely and strategically approach supplements in training
• Why the basics, including nutrition and hydration, matter most

Key Takeaways:

• Caffeine has the most consistent benefits, but dose and timing matter
• Sodium 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 first
• Always test out supplements in training and adjust based on tolerance

🎧 Tune in to learn more!

Links & Resources:

• Visit Vic’s Mountain Sports Nutrition website
• Follow Vic on Instagram
• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Join my Patreon community
• Get in touch at claire@eatforendurance.com

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 show

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

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 food
• Transitioning from ballet and body image struggles to finding joy in ultra running
• Fueling 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 schedule
• How she has prepared for 250 miles with spreadsheets, snacks, and strong community support

Key Takeaways:

• You don’t need to “look like a runner” to be one
• Ultra running nutrition must be flexible, practiced, and personalized
• “Real food” can be part of your race plan
• Fueling enough everyday and surrounding exercise is non-negotiable
• You 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 Instagram
• Check out the Her Ultra Documentary on Roku
• Join my membership, Fuel for Life Crew, for $30/month (cancel anytime)
• Grab my free fueling downloads
• Interested in 1:1 coaching? Fill out a new client inquiry form
• Use code EATFORENDURANCE20 for 20% off at Skratch Labs
• Support the podcast on Patreon

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 show

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