Meghann Featherstun MS RD CSSD

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Meghann Featherstun MS RD CSSD Performance nutrition for your life.

Rest days are for healing and recovery. You know what helps with that?! Nutrition.One big problem with focusing on the ‘...
28/01/2026

Rest days are for healing and recovery. You know what helps with that?! Nutrition.

One big problem with focusing on the ‘energy in vs energy out’ theory is eating less on rest days. Please remember, rest days are often following a big session or the day before a big session. Make sure you’re giving your body what it needs to support this all 🙌

Tell us your most unhinged ‘rest day nutrition’ habits from the past before we knew better 😉

A new study was published last week, and you all want to know my thoughts, as this research contradicts many of the spor...
26/01/2026

A new study was published last week, and you all want to know my thoughts, as this research contradicts many of the sports nutrition principles I recommend.

I’ve seen the social posts on it. I had my own immediate visceral reactions. But I wanted sit down, focus, and read the entire 53 page study with an open mind. After doing just this, I have some counter points to share and…. I’m not ready to change my stance at this point. In fact, much of the research they discuss just further confirms my thoughts on what I recommend.

Carbs support our biggest and baddest athletic pursuits. Maintaining blood sugar through daily carb intake and carbs during longer, harder efforts matter. Pretty please do not allow these ‘headlines’ to make you question what is working. And if you still haven’t found what works for YOU, we’re here to help.

✌️🍞❤️

25/01/2026

New Recipe Sunday is here 🙌

Pistachio Pesto Pasta is on the menu. I absolutely love how quickly this homemade pesto comes together (and it counts as your veggie servings 😉) plus it tastes great warm or cold.

So, save your leftovers for lunch meal prep for the rest of the week!

Just comment on this post and the recipe will land in your DMs - and enjoy!

With the 🥶 coldest weather 🥶 hitting the majority of us this weekend/week - we’re all wishing we were in Southern Califo...
24/01/2026

With the 🥶 coldest weather 🥶 hitting the majority of us this weekend/week - we’re all wishing we were in Southern California running in 55 degrees and ☀️. (Like I was fortunate to do in the Rose Bowl Half Marathon on Sunday)

But, if you are dreading the tread this weekend and upcoming week, use this as an opportunity to practice your nutrition. The treadmill can be used as a lovely buffet for all our fuel and hydration.

1. Practice long run fueling. Take your gels or chews during marathon paced miles to get used to fueling at faster paces.

2. Hydrate well. Put 2-3 bottles on the treadmill and get your stomach used to processing fluids on warmer indoor runs. (Highly recommend putting sodium in these bottles too - whatever drink mix you prefer.)

3. Try those new gels you’ve been wondering about but worried to try. The bathroom is very close, if needed 😉

The treadmill isn’t the worse thing ever - consider it mental training too 🙌

If you are braving the cold, please be careful. Frostbite is real and will really derail training! Dehydration increases our risk of frostbite so make sure you have access to unfrozen fluids (packs or bottles inside your coat, loops to your car, stop inside to drink, etc.) And, make sure to fuel too!

Any other tips you all have to survive this 🥶?!

In just over 2 weeks, we kick off the next Group Nutrition sessions and we’d LOVE to have you join us! For 10 weeks, we ...
22/01/2026

In just over 2 weeks, we kick off the next Group Nutrition sessions and we’d LOVE to have you join us!

For 10 weeks, we meet live weekly for nutrition discussions that time up perfectly with your Spring training. (Recorded if you cannot make them all live) + we have an amazing community of support amongst the group and our three dietitians!

Link in bio to register or reach out with any questions.

**GIVEAWAY** We get so many questions about how much sodium and fluid is needed during long runs and races. Here is a li...
20/01/2026

**GIVEAWAY** We get so many questions about how much sodium and fluid is needed during long runs and races. Here is a little more information… but COMMENT on this post about your sodium/fluid experience and questions to be entered to win a FREE Custom Race Day Nutrition & Hydration Plan.

Winner will be picked Saturday 1/23 🧂💦

18/01/2026

Comment on this post for this recipe to land straight in your inbox ✔️

You wanted easy - fast - balanced - plant based options and this gal checks all the boxes. I used veggie meat crumbles but feel free to use your fav ground meat if you prefer.

Sheet pan means it cooks FAST and feeds any army…. Or dinner + meal prep the rest of the week 😉

This was a HIT at my house - kids included 🫶

Lemme know when you try it!

Work Hard. Work Hard again. Then, play hard at some point. 😂What a freaking weekend! Yesterday was one of the most incre...
18/01/2026

Work Hard. Work Hard again. Then, play hard at some point. 😂

What a freaking weekend! Yesterday was one of the most incredible days work-wise and will no doubt remain in the top 10 for life (more to come on that soon…)

Rose Bowl Half this morning for 11th place finish and 1:27:26 on a hilly course yet not feeling amazing mentally or physically reminded me I’ve still got some work to do for Boston Marathon hills 😉 but zero pain and a healthy body is NEVER a bad day.

Plus, 🌴☀️🌴>>>❄️🥶❄️

16/01/2026

With all the new high sodium products on the market for runners, I’m often asked how much sodium is the ‘right’ amount of sodium and is too much a bad thing?

Listen through for the research on sodium, runners, and performance (PMID: 28985128)

This is a very short clip on a very complex topic so for more information, head to featherstonenutrition.com and search ‘sweat rate’ or ‘sweat composition’ or check out our Hydration or Sodium tabs under ‘Resources’ - and as always, reach out if you want to schedule a chat to come up with your personalized hydration plan for training and your next race.

After thirteen stops on the Move Her Mind event series with over 2025, we are headed to the Move Her Mind Summit in LA ...
15/01/2026

After thirteen stops on the Move Her Mind event series with over 2025, we are headed to the Move Her Mind Summit in LA for a weekend full of celebration for women’s movement.

From DC, Boston, Ridgefield, Nashville, NYC, Detroit, Monterey, back to DC, Minneapolis, Normal, Decatur, Louisville, and Tokyo - we head to LA with so many who were a part of this journey and so many more.

We cannot wait to see so many of you this weekend and plan to share the magic with the rest of you from afar.

Cheers to supporting women, lifting women up, creating safe spaces for women runners, and celebrating our ability to move for all the reasons it benefits our lives.

Thank you to for your support in this amazing journey!

Save this one to make sure you are supporting your long runs with solid nutrition and hydration ✔️Long runs are consider...
14/01/2026

Save this one to make sure you are supporting your long runs with solid nutrition and hydration ✔️

Long runs are considered your longest run of the week over 70 minutes. It’s always a good idea to intentional scale up nutrition around these bigger efforts for better performance, less stress on the body, and faster recovery.

I welcome your thoughts and reflections and questions on the latest Dietary Recommendations for Americans. Let’s hear th...
12/01/2026

I welcome your thoughts and reflections and questions on the latest Dietary Recommendations for Americans. Let’s hear them in the comments… 👇

We all know that endurance athletes have nuanced nutrition needs but daily nutrition needs and overall nutrition guidance for health still pertains to us as runners. So, I’m curious your thoughts on this all.

Scroll through for my high level take on this all as a sports dietitian. Taking my sports dietitian hat off and my former dietetic career in mind, as a whole for Americans - I’m still more concerned about access and affordability of ‘whole foods’ for so many Americans - but we’ll save that for another conversation.

As always, thanks for being here. Thanks for the ongoing conversations, always!

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