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Plant-Based Recipes

9 Cookbooks for Plant-Based Athletes

9 Cookbooks for Plant-Based Athletes

These 9 cookbooks for plant-based athletes make a perfect gift! Or pick one up for yourself to try some healthy & easy recipes. Searching for a gift for the plant-based athlete in your life? Or maybe you're a plant-based athlete and want more recipe inspiration?...

What to Eat During Each Phase Of The Menstrual Cycle

What to Eat During Each Phase Of The Menstrual Cycle

What to eat (and avoid) during each phase of the menstrual cycle. The best foods for PMS symptoms & foods that make symptoms worse. By Lydia Carron (Medically Reviewed by Natalie Rizzo, MS, RD) The menstrual cycle,  a recurring sequence of hormonal changes...

How The Menstrual Cycle Hormones Affects Athletic Performance

How The Menstrual Cycle Hormones Affects Athletic Performance

The various phases of the menstrual cycle and accompanying hormones affect how you feel and athletic performance. Learn how to make your hormones work for you! Written by Lydia Carron (Reviewed by Natalie Rizzo, MS, RD) Hormones are one of those subjects that seem...

How To Calculate Your Sweat Rate

How To Calculate Your Sweat Rate

Follow these 5 simple steps to calculate your sweat rate. Learn how much fluid you lose and how much to drink during exercise. By Rachel Longo (Reviewed by Natalie Rizzo, MS, RD) When you think about fueling your body for athletic performance, the first thing that...

Plant-Based Foods To Eat Before A Half-Marathon

Plant-Based Foods To Eat Before A Half-Marathon

What to eat the night before and morning of a half marathon. Plant-based foods that will help you PR in your next race! And make sure you know what foods to avoid. By Rachel Longo (Reviewed by Natalie Rizzo, MS, RD) Preparing for a half-marathon is no easy task. Not...

20 Foods To Eat Mid-Run To Avoid Hitting The Wall

20 Foods To Eat Mid-Run To Avoid Hitting The Wall

Why you definitely need to fuel during a long run + suggestions for gummies, gus, gels, sports drinks & using whole foods as fuel. Anyone who has ever run a half marathon or marathon can tell you that consuming some sort of fuel mid-run is crucial to overall...

What To Eat The Night Before & Morning Of A 5k

What To Eat The Night Before & Morning Of A 5k

Whether you're a new runner or a seasoned runner trying to PR, choosing the right foods the night before and morning of a 5k can make or break your performance. The 5k is an exciting experience for many new runners. It's also a chance for seasoned runners to show off...

What’s The Deal With Fasted Workouts?

What’s The Deal With Fasted Workouts?

Should you workout on an empty stomach? An RD weighs in on the science behind fasted workouts and how they affect performance & weight loss. Working out on an empty stomach (aka fasted workout) is a heavily debated topic in health magazines and on social media...

Should Endurance Athletes Try The Ketogenic Diet?

Should Endurance Athletes Try The Ketogenic Diet?

The keto diet may help manage appetite and result in weight loss, but it can severely impair athletic performance. Here's what you need to know before trying to eat a high-fat diet. Maybe you’ve heard of a friend or fellow athlete who tried the keto diet and loved it....

6 Healthy Tips For Runners To Lose Weight

6 Healthy Tips For Runners To Lose Weight

This essential guide to running for weight loss will help you burn calories in a healthy way. Set realistic goals to lose weight and train properly. So you’ve established a running schedule that works for your body and your goals. You’re feeling great, and moving most...

The Best Foods For Runners To Have In Their Pantry

The Best Foods For Runners To Have In Their Pantry

The ultimate list of more than 100 pantry staples every runner should have in their pantry so that they can whip up a nutritious meal in minutes! Now more than ever, many runners are realizing the importance of a well-stocked pantry. Having shelf-stable essentials on...

11 Healthy Carbs For Athletes

11 Healthy Carbs For Athletes

Grab the list of 11 healthy carbs for athletes to fuel their workouts. Get the scoop on healthy versus unhealthy carbs are how many carbs you should eat in a day? With the popularity of many low-carb eating plans, it’s no wonder there is so much confusion around...

10+ Best Recovery Foods For Vegetarian Athletes

10+ Best Recovery Foods For Vegetarian Athletes

The ultimate list of the 10+ best post workout recovery foods and meals for vegetarian athletes. These foods have the right mixture of nutrients to help you recovery faster and gain muscle. Did you know that what you eat after a workout for recovery is just as...

Should You Eat Less On Rest Days? A Rest Day Meal-Plan

Should You Eat Less On Rest Days? A Rest Day Meal-Plan

It's common to eat less on non-workout days, but doing so can actually hurt performance and recovery. This Rest Day Meal-Plan will help you eat the right combination of foods on non-workout days. Runners get hyper-focused on what they should eat before and after...

How To Make A Healthy Breakfast For Athletes

How To Make A Healthy Breakfast For Athletes

These 10 tips for a healthy athlete breakfast will help you jumpstart your energy levels and start out your day on a healthy note. Don't miss out on the simple and fueling recipe options. You’ve all heard the saying, “breakfast is the most important meal of the day.”...

12 High Fiber Foods For Athletes

12 High Fiber Foods For Athletes

The 12 best high fiber foods that you should eat after a tough training session. I love the “f word”. Fiber, that is! When asked about healthy foods, I almost always recommend foods that have plenty of fiber. After all, fiber is the nutrient that helps keep you...

15 Healthy Packaged Pre-Workout Snacks

15 Healthy Packaged Pre-Workout Snacks

These 15 Nutritionist approved packaged pre-workout snacks provide long lasting energy during your workout. In a perfect world, everyone would have time sit down for a well-balanced pre-workout meal two to three hours before exercise. But in the real world, everyone...

What to Eat Before A Workout For Long Lasting Energy

What to Eat Before A Workout For Long Lasting Energy

The best foods to eat before a workout to maximize performance. It's probably the question I get most often-- what should I eat before and after a workout? I love that people are asking this because it means they understand the importance of fueling for a workout....

10 Healthy Foods To Eat Before An Early Morning Workout

10 Healthy Foods To Eat Before An Early Morning Workout

What to eat before an early morning run, practice, strength training session or workout class, so you won't end up with a stomach ache. Finding the time for fitness isn’t always easy, and many find the early morning hours to be the only suitable time to get a workout...

Heart Healthy Superfoods For Runners

Heart Healthy Superfoods For Runners

Keep your heart healthy and strong with this list of more than 25 superfoods for heart health, including antioxidant-rich fruits and vegetables, whole grains and healthy fats. Here’s an impressive stat: A healthy heart beats 60 to 100 times per minute (on average)!...

How To Fuel If You’re Gluten Free

How To Fuel If You’re Gluten Free

“Gluten free” is a phrase that has spread like wildfire over the last few years, and it’s often used to market packaged foods (spoiler alert--gluten free oreos are not any healthier!). For athletes, going gluten free may seem impossible since so many fueling carbs...

11 Nutrition Tips For New Runners

11 Nutrition Tips For New Runners

The top 11 things you should about nutrition for runners. Learn how to create a running nutrition plan & increase performance. If you’ve found this post, chances are you’re a newbie runner and looking for some info about nutrition for runners. Welcome to the pack!...

10 Sports Nutrition Myths To Stop Believing

10 Sports Nutrition Myths To Stop Believing

Doesn’t it seem like nutrition info is constantly coming at you from so many different angles? TV, websites, social media, YouTube, word of mouth, etc., etc. With the overwhelming amount of info, it’s easy to get confused. Heck, sometimes I’m confused! That’s why I’ve...

25 Vegetarian No Added Sugar Snack Ideas

25 Vegetarian No Added Sugar Snack Ideas

These 25 no added sugar snack ideas are great for runners, athletes or anyone looking to cut back on added sugar. Plus, get the facts on natural versus added sugar. Sugar has a terrible reputation, but it’s not all bad. As a matter of fact, sugar in the form of...

What Is Beetroot Juice & Should You Drink It?

What Is Beetroot Juice & Should You Drink It?

If you're a runner (as I know many of my readers are), you've probably heard some rumblings about beetroot juice. If you're wondering why many athletes have taken one of the most unpalatable veggies (in my opinion) and decided to start juicing it, there's a good...

How To Carb Load For A Race

How To Carb Load For A Race

Learn how to carb load for your next half marathon, marathon or triathlon. You’ve likely heard that you should carb load before a long distance race, but there are so many questions about why loading up on carbs helps performance and how to do it properly. Does carb...

5 Simple Pre-Workout Snacks Made With Real Foods

5 Simple Pre-Workout Snacks Made With Real Foods

(photo credit to the Florida Department of Citrus) Disclosure: This post is sponsored by Florida Department of Citrus. All opinions are my own, and I appreciate you supporting the brands that make this blog possible! Between bars, packaged snacks and sports products,...

3 Homemade Sport Drink Recipes

3 Homemade Sport Drink Recipes

Here's a little secret about me. I chat about the benefits of sports drink often (Re: What Athletes Need To Know About Electrolytes & 5 Hydration Mistakes You May Be Making), but I really don't like them. When I first started running, I knew sports drinks were...

The Simple Post-Workout Smoothie Formula

The Simple Post-Workout Smoothie Formula

It's been drilled into your brain that "you must fuel for a workout". Since you care about your athletic performance, you give your body the nutrients it needs to power the toughest of workouts. But what many people often overlook is that 'fueling' also means getting...

8 Best Vegan Proteins For Athletes

8 Best Vegan Proteins For Athletes

The top 8 sources of vegan and vegetarian protein sources for athletes with simple recipes! I was a vegetarian before I was a marathon runner. For me, fueling with plant-based proteins has always been the norm. But it wasn’t until recently that I realized that many...

10 Anti-Inflammatory Foods For Athletes

10 Anti-Inflammatory Foods For Athletes

An RD shares secrets for fighting inflammation & soothing injuries, like runner's knee. The 10 BEST anti-inflammatory foods to eat today. Inflammation. It’s a nutrition buzzword that gets a bad reputation, but it isn't always completely understood. Almost everyone...

How to Build Muscle on a Vegetarian Diet

How to Build Muscle on a Vegetarian Diet

You don't need to eat meat to build muscle and get strong. Follow these 9 simple suggestions to increase your muscle protein synthesis and build lean body mass on a vegetarian diet. It’s a common misconception that it is difficult to build muscle on a vegetarian diet....

How To Get Electrolytes Naturally Through Food & Drinks

How To Get Electrolytes Naturally Through Food & Drinks

Learn how to replenish electrolytes naturally (without a sports drink) with this list of 10+ food & drink. An electrolyte imbalance can seriously affect your hydration and overall athletic performance. But let's be honest, the term "electrolytes" is confusing. Do...

How To Avoid Marathon Training Weight Gain

How To Avoid Marathon Training Weight Gain

Believe it or not, some people actually gain weight while running. Don't fall Into this trap! Instead, follow these simple tips to make sure you stay fit while running. Marathon training makes you feel like you can conquer the world. You test your physical and mental...

How To Avoid Stomach Issues While Running

How To Avoid Stomach Issues While Running

These 7 nutritionist approved tips will stop that nasty pain in your stomach while running. Never have stomach issues again when running! Running is one of the most amazing sports, but it can also be one of the toughest on your body. The creaky knees sore muscles and...

I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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