Natalie speaks with Registered Dietitian and Diabetes expert Erin Palinski-Wade to get to the bottom of blood sugar for athletes. They discuss:

• Why athletes are wearing continuous glucose monitors and whether or not they are recommended for all athletes 
• Do spikes in blood glucose do any long-term damage to the body?
• Is your insulin sensitivity heightened during the anabolic window, and does this help with muscle building?  
• What is the glycemic index and why do people talk about it so much?
• If someone doesn’t have Diabetes, should they care about the glycemic index? 

Follow Erin @erinpalinskiwade

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📕: Planted Performance

McKale Montgomery is an Assistant Professor at Oklahoma State University, as well as a nutritional science researcher. She specializes in iron, specifically how changes in cellular iron affect disease progression. She's also a competitive marathon runner. In this episode, we chat about: 

• How she started running and her journey to the Olympic Trials
• How she balances mom-ing (yes, it’s a verb), work, and competitive running
• Why iron is her favorite nutrient
• Do runners lose more iron than everyday people? How common is foot strike hemolysis? 
• What about plant-based athletes— is it inevitable that they will be iron deficient?
• Has research found a link between iron and cognitive decline? 
• The relevance of iron in cancer and chemotherapy 

Read the Runner's World article about McKale here! And follow her on Twitter

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📕: Planted Performance

Dr. Kensa Gunter is a clinical and sport psychologist based in Atlanta, GA where she provides individual counseling, mental skills training, and consultation services to athletes and organizations. In this episode, we discuss:

• how psychological factors play into sport
• whether or not athletes are open to mental health discussions
• how to manage pre-competition anxiety
• How the idea of perfectionism play into an athlete’s mental health
• How athlete’s can balance the idea of wanting to win/be the best and also not beat themselves up if they don’t win.
• the definition of mental toughness and how can athlete’s harness it

Connect with Dr. Gunter or visit her website. 

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📕: Planted Performance

Natalie chats with Vic Johnson, a nutrition coach for outdoor athletes and an outdoor endurance athlete, who has competed in trail and ultra running, triathlons, and cycling.

They discuss: 

• What are some special nutrition considerations for mountain sports? 
• Should you just rely on carbohydrates for fuel? Should you add in other nutrients besides carbs? 
• What nutrients the body relies on for lower intensity exercise.
• How to you carry fuel and hydration with you during long outdoor events
• How the elements, like extreme heat or cold, factor into nutrition

Follow Vic or check out his website. 

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IG: @greenletes

📕: Planted Performance

In this episode, Sports RD Natalie Rizzo answers your burning questions. She chats about: 

• whether or not vegans need to supplement with Vitamin B12 and how much to take
• how to fuel two-a-days 
• why you may be hungry at night on a plant-based diet
• do men have a faster metabolism than women?

Submit your questions for a future Q&A here!

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IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with Sun Sachs, the CEO & Co-founder of Rewire Fitness, the first mental fitness platform that helps athletes reach their full potential and avoid burnout by providing tools that improve mindset, readiness and resilience. They discuss:

• Sun's journey as a plant-based athlete and how he recognized he was underfueling for sport.
• What is Rewire Fitness and what’s the mission of the company? 
• What is mental fitness and why is it important?
• His personal stories about mental conditioning for sport. 
• Tools athletes can use to prevent burnout? 
• Sun's favorite training & recovery recipes

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📕: Planted Performance

I'm back and ready to talk about nutrition for long runs! In this episode, we discuss:
how many grams of carbs you need before and during a long run, different types of long run fuel, the importance of hydration on your energy levels and how recovery plays a role in how you feel while running.

Join GREENLETES U!

Learn more from me in my FREE 5-Day Mini Course: Fuel Your Fitness with Plants.
And check out my book: Planted Performance

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IG: @greenletes

📕: Planted Performance

Julie Shobe is a Registered Dietitian Nutritionist and ultra runner. She helps ultra runners learn how to improve their fueling before, during, and after running so they can dial in their nutrition during training and ultimately race faster.  In this episode, we chat about: 

• How ultra nutrition is different from marathon nutrition
• Whether or not she recommends that ultra-marathoners track calories
• How many grams of carbs should someone eat per hour while running for hours on end
• How to fuel during an ultra--should you use sports products or whole foods or a mix of both?
• How to incorporate protein and fat into fueling
• Can ultra runners adapt to use fat as fuel?
• Ultra-marathon hydration needs and how to meet them 
• How will someone know if they are eating too much or too little

You can find Julie on Instagram @ultra.runner.nutrition or email fuelingultras@gmail.com
Julie's course is located here!

Connect with Natalie @greenletes or visit www.greenletes.com

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IG: @greenletes

📕: Planted Performance