Eat for Endurance

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Eat for Endurance

I am a Board Certified Sports Dietitian, distance runner, and host of The Eat for Endurance Podcast. I look forward to working together!

I'm a Board-Certified Sports Dietitian (MS RD CSSD), distance runner, and host of The Eat for Endurance Podcast. I provide virtual nutrition coaching and other services to clients on a wide variety of issues, with a speciality in Performance Nutrition. With nearly a decade of experience working with active individuals, I'm here
to help you feel and perform your best without sacrificing all the fun in your life! Check out my website www.eatforendurance.com for info on my background and services, and feel free to email me with any further questions at claire@eatforendurance.com.

03/05/2026

Carbs are king… and sports nutrition brands are finally starting to act like it. 👑

In episode 132 of the Eat for Endurance Podcast, sports dietitian Meghann Featherstun of shares her behind-the-scenes perspective on sports nutrition trends for 2026 after attending The Running Event (TRE), and through her many race and event travels.

Meghann and I discuss:

👉 What to look for when choosing a gel, chew, sports drink, or other fueling product
👉 Why there’s no one “right” way to create a training or race fueling plan
👉 The biggest sports nutrition trends showing up across brands right now, including shifts in carbs, caffeine, and sodium
👉 Non-US sports nutrition brands that caught her eye
👉 Why high-carb fueling isn’t appropriate for every athlete
👉 The importance of being intentional with supplementation

🎧 Tune in wherever you get your shows to learn how to evaluate sports nutrition trends through an evidence-based lens and make smarter fueling decisions for your training and racing.

⭐️ Enjoying the pod? Please leave a 5-star review & follow/subscribe� 📢 Want more fueling support? Grab my free downloads, join the $39/month Fuel for Life Crew, or inquire about 1:1 coaching� 🎉 Please support this free content by shopping my merch, using my affiliate discount codes, or joining my Patreon community (link in bio)

02/19/2026

What if the fueling strategy that once helped you PR is now the thing that may be limiting you?

After 14 years of following a low carb high fat diet, Zach Bitter realized he might’ve hit his performance limit fueling this way.

“I need to change something if I want any chance of PRing again,” he shared.

Instead of forcing what had worked before, he got curious, and that led him to start experimenting with high carb fueling 8 months ago.

This is what I love most about this conversation:
👉 curiosity and flexibility over rigid rules
👉 not labeling foods as “good” or “bad”
👉 refusing to make your diet your identity

This episode is full of nuance, and underscores the fact that there is no one-size-fits-all way of eating. As Zach says in the episode, “don’t be afraid to try something new, because if it doesn’t work out, you can always go back to what you were doing before!”

🎧 Tune into episode 131 of The Eat for Endurance Podcast wherever you get your shows!

⭐️ Enjoying the pod? Please leave a 5-star review & follow/subscribe
📢 Want more fueling support? Grab my free downloads, join the $39/month Fuel for Life Crew, or inquire about 1:1 coaching
🎉 Please support this free content by shopping my merch, using my affiliate discount codes, or joining my Patreon community (link in bio)

02/05/2026

Chronic stress doesn’t just impact your mood, it affects your immune health too.

In episode 130 of The Eat for Endurance Podcast, Laura Ligos and I explore what you can realistically do to stay healthy during training, travel, and sick season.

When it comes to stress, Laura shares that one of the best things you can do is to find something that helps you exhale.

That might be something simple like: �☀️ Getting outside for a quick walk�📲 Calling a friend
📕 Unplugging with a book or art project

If you’re dealing with stress, constant colds, lingering fatigue, or that frustrating feeling of being almost sick for days on end, this conversation is for you. You’ll walk away with a better understanding of what’s going on in your body, and practical nutrition and lifestyle tools to support yourself.

🎧 Tune in wherever you get your shows or grab the 🔗 in my bio!��⭐️ Enjoying the pod? Please leave a 5-star review & follow/subscribe� 📢 Want more fueling support? Grab my free downloads, join the $39/month Fuel for Life Crew, or inquire about 1:1 coaching�🎉 Please support the pod by shopping my merch, using my affiliate discount codes, or joining my Patreon community

01/26/2026

Stress is something that has come up with nearly every client I have ever worked with in the last 11+ years. It’s something I’ve always struggled with too.

I regularly see stress from:
👉caregiving
👉work
👉life changes
👉health challenges
👉US and global events
👉relationships

Just to name a few…To be clear, stress (similar to inflammation) isn’t always a bad thing, but chronic or extremely high stress can take a toll.

Food may be the last thing you want to deal with when you’re stressed (unless you find cooking relaxing). The thing is, not eating enough ADDS more stress to your body. This is especially important for my active clients, who often prioritize training but let fueling fall behind.

Skipped or inadequate meals commonly occur due to low appetite, nutrition not being prioritized, or confusion about what and how much to eat. Many people also seek out lower-nutrient foods for comfort, which is fine, but eating too much can create additional problems (e.g. digestive issues).

If you’re feeling lost, lean into what’s easy (check out my blog for some meal and snack ideas). Buy convenience foods or get takeout, especially if it will help you eat consistently. If nothing sounds good, choose liquid options (e.g. juice, drinkable yogurt, chocolate milk or soy milk, smoothies).

Exercise also is beneficial to mental and physical health, so continue to prioritize a form of movement that feels supportive and doesn’t deplete you further. Check in with your body, make any necessary adjustments to training plans, and fuel before and after your workouts.

Remember, there are SO many things we can do to help manage stress but also, there’s only so much we can do. As one of my clients said to me recently, “I wish I could reduce my stress more, but I can’t get rid of my kids!” 🤣

Feel free to drop any questions you have for me in the comments 👇 or DM me. Maybe I’ll write a blog about this with a lot more ideas and details, if that would be helpful.

01/23/2026

This has come up enough times in my client work that I figured it’s time to make a post about it.

PSA: micronutrients do not directly give you energy (I.e. they don’t break down into ATP or energy for your cells). Macros do that.

But micros are incredibly important of course and B vitamins specifically play key roles in energy metabolism, indirectly helping with energy production.

The problem is when someone with low energy slaps on a B complex (or iron or whatever else) without getting lab work done to assess for deficiencies and without addressing nutrition basics, like are you eating enough total calories and carbs for your activity level?

That should be step number one if you’re concerned about energy.

To be clear, low energy issues are often complex and multi factorial, and B vitamin supplements can be necessary and beneficial (eg B12 for vegetarians).

I just ask, as I always do, that you don’t always (and only) look to supplements before working on your nutrition foundations. Believe me, I know it’s a hell of a lot easier to take a pill rather than do the work, but it won’t solve your problems.

Need help with any of this? I’m currently taking new 1:1 clients, my monthly membership is always open, and I have loads of free resources over at eatforendurance.com.

01/22/2026

Fueling doesn’t have to be complicated…even as an ultra runner. 🏃🏻

In Episode 129 of The Eat for Endurance Podcast, I talk with ultra runner, coach, and host of The Everyday Ultra Podcast, Joe Corcione.

Joe shares his 3 fueling non-negotiables:
✔️ Eat when you’re hungry
✔️ Eat before every run (no matter how short or easy)
✔️ Eat carbs + protein after every run

Obviously there’s a lot more to endurance sports nutrition, but that’s a great start IMO!

🎧 Tune in wherever you get your shows to catch the full conversation, including how Joe overcame longstanding negative self-beliefs, went from “unathletic” to finishing over 25 ultramarathons, how he fuels his training and racing, and much more.

As Joe puts it, “You can become someone new if you’re willing to do the work.”

⭐️ Enjoying the pod? Please leave a 5-star review & follow/subscribe
📢 Want more fueling support? Grab my free downloads, join the $39/month Fuel for Life Crew, or inquire about 1:1 coaching
🎉 Support the pod by shopping my merch, using my affiliate discount codes, or joining my Patreon community (visit eatforendurance.com)

01/16/2026

I usually hate social media trends and refuse to participate, but 2016 was a big year for me and this one sounds fun!

I kicked off 2016 with NYRR’s New Year’s Eve midnight run with Eric around Central Park, followed by a party at a nearby bar and ending in a bodega where we got pints of ice cream at 4am before I headed to the Bronx to work my weekend hospital shift. Clearly I had lots of energy back then lol.

I had just launched Eat for Endurance the year before and over the course of 2016, phased out my inpatient work and went all in on outpatient sports nutrition. Scary but so worth it!

I ramped up my run coaching, gave nutrition talks across the city, freelanced with other dietitians, did my first TV interview, went to my first national sports nutrition conference, and collaborated with Matt Wilpers on some nutrition content for an app before he joined Peloton.

I trained for road races (Big Sur Marathon, local half marathons), went on many amazing trail adventures, and traveled a ton (Asheville, Phoenicia, Portland, Maui, Poconos, Austin, London, California).

And in June, I got pregnant with Arielle, which was a rollercoaster but mostly positive experience.

It was fun to look back at everything we did pre-kids, and to also see how far I’ve come with my career across 10 years!

01/12/2026

Are you eating enough carbs as an active person? If you’re not sure, I’ve given you all the steps above to check.

And you really should check, especially if you’re struggling with fatigue, poor performance/recovery, or other issues. I’m not saying carbs are the answer to all your problems (inadequate total energy intake and micronutrient deficiencies are common culprits too), but carbs are often a big part of the equation.

FYI, endurance athletes should be aiming for a MINIMUM of 5g/kg/day, and in my experience, many people are well below this goal.

Also, please remember that you do not need to be an endurance athlete to need lots of carbs. Your daily goal should always match your activity level, and there are many incredibly active folks out there who may not even identify as an athlete but who have high carb needs based on how much they are exercising.

If you want more support with this or any other aspects of your nutrition, I offer resources and services to fit every budget:

✨ 1:1 Coaching: Personalized guidance & support
✨ Fuel for Life Crew: Membership with live talks, community, online library, & access to me
✨ Free Resources: Blogs (2 are focused just on carbs), downloads, The Eat for Endurance Podcast, and newsletter

Visit eat for endurance.com or the 🔗 in my bio!

01/08/2026

If you had to take a few days, or even a week off from exercise, how would that make you feel? 🤔

🚩 Feelings of dread, anxiety, or fear are red flags that your relationship with exercise might need some attention.

In Episode 128 of The Eat for Endurance Podcast, and I talk about exercise dependence, a pattern of compulsive movement that can threaten an athlete’s mental and physical health.

Leslie and I discuss:
�👉 What exercise dependence is, and who is most at risk
👉 How to tell if exercise is healthy or potentially harmful
👉 What Leslie’s message, “If you fuel it, you can do it” means in practice
👉 The connection between underfueling and over exercise
👉 Signs that you might be weight suppressed
👉 What compassionate change can look like

Also, toward the end of the episode, we walk you through a validated questionnaire to help you evaluate if you may be experiencing some level of exercise addiction.

🎧 Tune in on Apple, Spotify, YouTube, or get the link in my bio
�⭐️ Enjoying the pod? Please leave a 5-star review & follow/subscribe� 📢 Want more fueling support? Grab my free downloads, join the $39/month Fuel for Life Crew, or inquire about 1:1 coaching�🎉 Support the pod by shopping my merch or using my affiliate discount codes (link in bio)

01/06/2026

With the January wellness world in full swing (Huberman x Gwyneth Paltrow, Mel Robbins promoting protein shots, etc.), a friendly reminder: supplements aren’t the answer to all your problems.

In my 11+ years as a Sports Dietitian, I’ve found that many active people don’t feel great because they’re not eating enough FOOD (or specific nutrients) to support their lives. Add in too little sleep, too much exercise, and/or high stress, and of course they don’t feel their best.

To be clear, I’m not at all anti-supplement. There are plenty of situations where dietary patterns, lab results, performance goals, and health history warrant specific supplement protocols.

But that’s different from: 👉 grabbing a “protein shot” instead of an available real-food option 👉 taking whatever’s trending just because everyone else is

Supplementation should be individualized and intentional. And it should be done cautiously too, given how many sketchy products are on the market.

If you want support evaluating your fueling and supplement needs, I have a couple more spots open for new 1:1 clients this month. You’re also welcome to join my monthly membership, which includes general resources on supplementation (plus you can ask me questions in Slack and our live calls).

🔗 in bio for all the info!

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http://www.eatforendurance.com/

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