After a long day, the last thing you want to do is spend an hour in the kitchen cooking dinner from scratch. That’s where meal prep comes in! By prepping a bunch of food all at once, you don’t have to cook individual meals every day. Meal prepping is the...
The top 9 things you need to know to create a running nutrition plan and increase performance. Running is a fantastic way to stay fit, relieve stress, and challenge yourself both mentally and physically. Whether you're a seasoned marathoner or just starting your...
I've been a vegetarian for more than a decade, and I've struggled with iron deficiency anemia throughout that time, due to an underlying condition. Iron deficiency is not a given for vegetarians, but it is common. If you think you may be iron deficient, ask your...
Electrolytes are important minerals in the cells that play a role in hydration. You can get electrolytes through sports products, and they are present in foods. This is a list of the top foods that are naturally high in electrolytes, so you don't always need to reach...
Many people think eating plants is expensive. After all, a small container of berries can cost upward of $5. But plant-based foods are also some of the most affordable and healthy items on store shelves. A simple potato or can of beans costs less than $1 and can serve...
Protein is an important macronutrient that helps keep you full, contributes to muscle growth and aids in weight loss efforts. If you don’t eat enough protein, you may feel extra hungry and crave sugary foods. And without proper planning, you may eat less protein than...
You’ll actually look forward to making these simple changes. The start of a new year brings the inevitable barrage of “New Year, new you” marketing everywhere. I’ve worked with hundreds of people on their nutrition goals, and I can promise you that the quick fixes and...
Proper nutrition is key to maximizing athlete performance. Pre-workout fuel can significantly affect your energy levels, endurance, and overall workout experience. Luckily, there's a wide variety of pre-workout food options. In this blog post, we'll explore the best...
Eating a plant-based diet is becoming more and more popular, especially among athletes who want to feel healthier and thrive in their sport. But those who are new to plant-based eating or want to reduce their meat consumption struggle to find ways to replace the meat...
By Stephanie Lim We’ve all been there. It’s the weekend, you’ve just finished your long run, and you have a serious thirst to quench. What better way to refuel after many sweaty miles than with brunch and a beer? Before you order that post-run mimosa/cocktail/beer,...
By Kylie Ann Martins Your body is like a car, and it needs fuel to function and exercise. Eating before exercise is a vital part of performance and it can help you make the most out of your training. As a matter of fact, the American College of Sports Medicine...
Estimated reading time: 0 minutes Table of contentsWhen do you need a supplement?What to look for in a supplementNutrients that you may not be getting on a plant-based dietVitamin DOmega-3Vitamin B12Supplements athletes don’t need“Pre-workouts”Branched-chain amino...
Seven nutrients that plant-based athletes may not get enough of – and RD approved tips to prevent nutrient deficiencies. Table of contentsWhat is a plant-based diet?The benefits of plant-based eating for athletesCan athletes get enough nutrients on a plant-based...
These amazingly healthy vegetarian and vegan recipes use summer ingredients, like corn, watermelon, peaches, cherries, berries & more. The supermarket shelves are stocked with corn, watermelon, peaches, cherries, nectarines and fresh berries. That can only mean...
Nut and seeds butters are usually on the grocery list of every plant-based eater. They are rich in healthy unsaturated fats, and they are also packed with protein. And don’t let the word “butter” fool you. Nut and seed butters contain just nuts and seasonings and are...
Follow this simple 5-step formula to create a healthy vegan bowl with plenty of protein and flavor in 30-minutes or less. As a plant-based eater and Registered Dietitian, one of my go-to dinners (and lunches) is a vegan bowl. Not only are plant-based bowls easy to...
An RD shares 10 reasons you’re tired on a plant-based diet and simple ways to fix each issue, including the best plant-based foods for energy. One of the most common complaints I hear from plant-based athletes is that they feel tired all the time. Many athletes and...
Common causes of gas and bloating on a plant-based diet, plus RD-approved tips for banishing bloat for good. If you’re wondering how to beat the bloat on a plant-based diet, rest assured that you’re not alone. Plant-based foods are full of fiber [Related: 12 high...
Anyone participating in an Olympic distance triathlon needs a good nutrition plan. Although training your muscles is crucial to performance, you can't perform at your best without a proper triathlon fueling plan. As a sports dietitian, I've helped hundreds of athletes...
Everything endurance athletes need to know about probiotics. What are the benefits of taking a probiotic and how to choose the right supplement? Table of contentsWhat are probiotics?What are the benefits of probiotics for athletes? Foods with probioticsHow...
A break down of all things gut health - why gut health is important, what foods are good and bad for gut health, and the relationship between the gut and exercise. Gut health has become a trending topic in the nutrition and fitness world. And with good reason, since...
This list of 10 dietitian-approved superfoods is nutritious and packed with infllamtion-fighting antioxidants. I can’t believe another fall has officially come to an end! While I am sad to say goodbye to the warmer weather, I love the holidays and all the hearty and...
On Episode #18 of the Greenletes Podcast, hear from an expert on everything you've ever wanted to know about protein powders. Frances Largeman-Roth is a Registered Dietitian Nutritionist, a New York Times best selling author and nationally recognized nutrition and...
On Episode #15 of the Greenletes Podcast, hear from Starla Garcia on how she overcame an eating disorder as a collegiate runner and became a Registered Dietitian. Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials...
Learn how to fuel long training runs so you're properly nourished on race day. By Tamar Kane (Reviewed by Natalie Rizzo, MS, RD) This post may contain affiliate links. If you purchase anything from this post, we will receive a small commission. If you’re a runner,...
Learn about the body's five defense systems that work together to fight against disease. This week on the podcast, Natalie welcomes back Ginger Hultin, MS, RDN from Seattle-based integrative nutrition practice, Champagne Nutrition. Natalie and Ginger chat about her...
This list of 12 bars provides options for before and after a workout, as well as all day snacking! This post contains affiliate links. If you purchase anything from this post, we will receive a small commission. There are an overwhelming amount of energy bars on store...
You're going to want to try all of these unique plant-based foods from Trader Joe's, from chocolate hummus to dehydrated broccoli florets. I went to Trader Joe's and picked out 9 plant-based products that I think you should try! Each item on the list is delicious and...
In this episode of the Greenletes Podcast, we chat about nutrition for NFL players, including fueling and recovery, fad diets, supplements and more. This episode of the Greenletes Podcast features an interview with Pratik Patel, a Sports Dietitian, Strength and...
Eating plant-based when everyone around you eats animal products can be tough. These tips will help you maintain your plant-based diet in an animal based world. If you recently started a plant-based diet, chances are you may be tackling this diet change alone. After...
In Episode 5 of the Greenletes Podcast, Natalie chats with Registered Dietitian and professional runner with Team Boss, Maddie Alm. Find out how she went from walk-on cross country to professional runner. Welcome to another episode of the Greenletes podcast! This...
My journey with iron and Vitamin B12 deficiency and how at-home lab testing keeps my iron levels at an optimal range. Disclosure: This post is sponsored by Base. Thank you for supporting the brands that make this blog possible. Since I’m a Registered Dietitian, many...
In Episode 5 of the Greenletes Podcast, Natalie chats with Intuitive Eating expert Alissa Rumsey to discuss how athletes can ditch the diets and make peace with food. Welcome to another episode of the Greenletes podcast! This week, Natalie interviews Alissa Rumsey,...
In Episode 4 of the Greenletes Podcast, we discuss all things sugar and whether or not it's bad for athletes. Get the inside scoop on sugar from nutrition expert and author of Sugar Shock, Samantha Cassetty. Sugar is a divisive topic. Some people think you shouldn't...
In Episode 3 of the Greenletes Podcast, nationally recognized Sports Dietitian Marie Spano chats about what it's like to work with pro athletes. This week on the podcast, Natalie interviews Marie Spano, MS, RD, CSCS, CSSD, one of the country’s leading sports...
In Episode 2 of the Greenletes Podcast, Natalie chats with nutrition expert Ginger Hultin to learn all about the world of nutrigenomics and how your genes interact with nutrient expression. This week on the podcast, Natalie interviews Ginger Hultin, MS, RDN from...
In Episode 1 of the Greenletes Podcast, learn about what it's like to be the Food & Nutrition Editor at Runner's World with Heather Mayer Irvine. Heather Mayer Irvine is the former food and nutrition editor for Runner's World and the author of The Runner's World...
Weight cutting is not doing what you think. The risky obsession with weight in sport definitely does more harm than good and can be dangerous. By Juan Castillo (Reviewed by Natalie Rizzo, MS, RD) Many athletes think that leaner equals fitter and quicker. But is...
In the intro episode of the Greenletes Podcast, Sports RD Natalie Rizzo shares why and how she became a vegetarian and plant-based athlete. I’m Natalie, an NYC based RD, specializing in sports nutrition. In my 20’s, I changed careers to become a Registered Dietitian...
35+ mix-and-match RD approved plant-based snack options with protein, carbs and fiber that will satisfy hunger in between meals. After spending most of the last year inside, it is no surprise that snacking has become a more prominent part of each day. Whether out...
7 sneaky ways to add more leafy greens to your diet. A full list of the most nutritious greens to add to smoothies, soups, dips and sauces! By Shuhan Wen, Reviewed by Natalie Rizzo, MS, RD Eating your leafy greens sounds like a painful task. After all, who wants to...
These 12 healthy plant-based foods are high in calcium. Include these vegan sources of calcium in your diet for strong bones! From a young age, you've been taught that calcium is synonymous with dairy. And while that’s true, you can still get calcium in a plant-based...
These 10 cookbooks for plant-based athletes are full of healthy and 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? These cookbooks are geared toward athletes, and...
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, MS, RD Table of contentsPhases of the menstrual cycle Follicular Phase EstrogenFollicle-Stimulating Hormone...
Learn the facts about fat and how to make sure you have enough in your diet. Fat has gotten a really bad reputation over the years. Many people think eating fat will make them fat and they struggle to know how much to eat. But fat is an important macronutrient...
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...
A comprehensive guide to fueling before, during and after a half marathon. Plant-based foods that will help you PR in your next race and foods to avoid! Preparing for a marathon is no easy task. Not only is training important for performance, but so is nutrition. ...
Whether you're a new runner or a seasoned runner trying to PR, choosing the right foods the night before and the morning of a 5k can make or break your performance. Estimated reading time: 9 minutes The 5k is an exciting experience for many new runners. It's also a...
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 eating a high-fat diet. Maybe you’ve heard of a friend or fellow athlete who tried the keto diet and loved it....
While riding the subway in New York City, I saw an ad for a popular food delivery service that read, “Order food like a New Yorker”. It made me a little bit sad. It's true that most New Yorkers order take out or go out to restaurants (pre-COVID) most nights of the...
Intuitive Eating is the new anti-diet movement that is taking the nutrition world by storm. Learn to listen to your hunger and stop dieting with Intuitive Eating. It seems like a new diet pops up almost every single week. Even though you may know someone who lost a...
Magnesium is a mineral that benefits health and may boost athletic performance. The body needs magnesium for many bodily processes, such as hydration, heart pumping and muscle contraction. Although magnesium is abundant in several foods, most people don't get enough...
This blog post is sponsored by Quorn. Thanks for supporting the brands that make this blog possible! Many athletes are leaning into the meatless diet trend. Whether that means reducing your intake of meat or cutting it out completely, going plant-based has...
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...
Times are tough during the coronavirus, especially for those who usually engage in group fitness. For all the runners out there, keep doing what you’re doing. Harvard Medical school actually recommends getting outside for a run or a walk. But if you want to add some...
Make sure you eat these vitamins to build a healthy immune system. Eating foods rich in Vitamin C, A, E, probiotics and water can help you stay healthy. It often feels like there is a lot out of your control when it comes to avoiding germs and staying healthy. One...
Grab the list of 11 best healthy carbs for endurance athletes to fuel their workouts. Table of contentsWhy are carbs important?How many carbs do athletes need?What happens if athletes go low-carb?Best carbs for endurance athletes1. Brown rice 2. Quinoa 3. Sweet...
The ultimate list of the 10+ best post-workout vegetarian meals for athletes. These foods have the right mixture of nutrients to help you recover faster and gain muscle. Did you know that what you eat after a workout is just as important as what you eat before a...
What to eat on rest days to maximize strength and performance. This meal plan will help you eat the right combination of foods on non-workout days. Table of contentsWhat should I eat on rest days?How much fat should I have on a rest day? How many calories?Should you...
Learn more about a plant-based diet, what it means and whether or not it's good for athletes. And get RD-approved practical tips on how to start a plant-based diet today. “Plant-based” eating is one of the hottest trends in the nutrition world right now. Between...
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.”...
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...
These 25 RD-approved pre-workout snacks are easy to carry on the go and will keep you energized during your workout. In a perfect world, everyone would have time to sit down for a well-balanced pre-workout meal two to three hours before exercise. But in the real...
Eat these vegan foods that are high in iron to avoid an iron deficiency on a plant-based diet. The most absorbable form of iron comes from animals, so vegans and vegetarians need to pay close attention to their iron sources. Plenty of foods contain plant-based iron,...
What to eat before an early morning workout for quick energy. The best foods that won't bother your stomach. Finding the time for fitness isn’t always easy, and working out in the morning may be your only option. But the combination of wanting to soak up every minute...
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)!...
Find out 5 reasons to get a DEXA Scan, including how it can help you target your muscle training and track your progress. And is it a more accurate measure of health than BMI? Disclosure: I received a complimentary DEXA Scan in exchange for this review. I was not...
“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...
Use this free 10-week half marathon training plan to finally run a half marathon in less than 2 hours! Breaking the 2-hour half marathon is something that many runners dream about, and it's a goal I've been chasing for quite a while. To run a sub 2-hour half marathon,...
10 sports nutrition myths that are hurting your performance. An RDs set the record straight on these popular nutrition misconceptions. Doesn’t it seem like nutrition info is constantly coming at you from so many different angles? TV, websites, Instagram, YouTube, Tik...
These 25 no added sugar snack ideas are great for 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 carbohydrates is the...
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...
Does it matter what time of the day you eat carbs, protein and fat for muscle gain and weight loss? Is nighttime eating bad for you? This posts gives the answers to your nutrient timing questions. Have you ever noticed that breakfast foods are really carb heavy...
I originally published this recipe in 2014, right before running my second half marathon. When I go back and redo old pictures, I usually keep the blog post and just replace the outdated pictures. But for this recipe, the blog post didn't apply anymore. I've run 12...
The ultimate guide to carb loading for your next marathon, half marathon or triathlon for maximum energy levels. If you’re gearing up for a marathon or any type of long-distance race, you’ve probably heard that carb-loading can help maximize performance. But...
'Inflammation' is a trendy buzz word in the nutrition world. It gets thrown around like crazy, without explanation of the role that inflammation plays on health or how antioxidants factor into the equation Since I love to break down complicated nutrition information...
Orange juice is synonymous with breakfast, but is it a good thing to have before a workout? Nutrition A refreshing glass of orange juice can fit into any part of your day, and it has basically everything your body needs to power through a workout. During endurance...
Sport drinks are a combination of fluid, carbs and electrolytes. These homemade versions utilize fluid and electrolytes (potassium) from coconut water, as well as carbs from fruit juice and/or honey or maple syrup and a dash of sodium from salt. All of these recipes...
The ultimate list of vegan and vegetarian foods that are a good source of Vitamin B12. Don't miss out on this crucial nutrient. Vitamin B12 is one of those nutrients that isn't really on your radar unless you're a vegan or vegetarian. It’s in meat and eggs, so most...
What is tofu and is it good for you? Find out how to use tofu in cooking and whether or not you should limit your soy intake. Have you ever looked at a block of tofu and thought, "What exactly is tofu?". Or maybe you know it has a ton of protein but are worried that...
You're probably already eating a lot of these foods that can help soothe post-workout inflammation. Inflammation is a nutrition buzzword that gets a bad reputation, but it's a little bit misunderstood. Almost everyone deals with some sort of inflammation at some point...
The 20 best healthy hiking snacks that are easy to pack and carry. All the options are vegan and vegetarian and provide long-lasting energy for an intense hike! Hiking is my second favorite form of exercise (next to running). There's nothing better than spending a day...
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....
Electrolytes are an important element of hydration that many people overlook. Learn when you need to replace electrolytes and what they do in the body. The word 'electrolyte' is thrown around a lot, but what exactly does it mean and how does it pertain to fitness?...
Are sugar alternatives, like honey, maple syrup, agave, brown rice syrup, coconut sugar and date sugar, healthier than table sugar? It’s no secret that eating excessive amounts of sugar isn’t great for your health. As a matter of fact, eating a diet rich in added...
If you live in the Northeast (or anywhere with a winter), you don't need me to tell you that exercising in the winter can be a struggle. When the sun goes down at 4:30pm and the temperature is below freezing in the morning, it makes it difficult to stay motivated to...
Disclosure: This post is sponsored by a2 milk. All opinions are my own, and I only work with brands that I use and would recommend to others. “I’m lactose intolerant.” That’s something I’ve been hearing more often from my athlete clients. As a constantly hungry...
Stop those annoying pains in your side while running with these actionable tips. Never get a running cramp again! Most runners have felt that dreadful pain in their side. I actually had a cramp during my last half marathon, and it wouldn't go away no what I did. I had...
Running your first marathon? These 9 tips will help you conquer the training, understand the nutrition, remain injury free and soar through 26.2! Running your first marathon induces a whole list of emotions--exhilaration, anxiety, excitement, nervousness,...
Everything you've ever wanted to know about being a vegan athlete, including 8 tips for sticking with it, recipes, a meal plan and plant-based protein list. Table of contentsWhat is a vegan diet?Is it good for athletes?Tips for a plant-based diet1. Plan ahead2. Eat...
Staying hydrated is one of the most important parts of maintaining your fitness level. As a matter of fact, having enough fluid in your system during exercise can make the difference between feeling great and feeling terrible. Dehydration can negatively impact...
Being a mom of a growing child athlete can be tough (or so I imagine), especially when it comes to preparing a healthy dinner when you are always on the go. My cousin recently reached out to me about this very topic. She has 2 growing boys that play soccer (and many...
The 8 best healthy foods for teenage athletes to gain weight and maintain peak athletic performance. Don't load up on junk food-- eat these foods instead! Even though obesity rates in children are on the rise, many parents of young athletes are concerned that...
The ultimate guide to protein powders for athletes. Find out if you really need a protein shake before or after a workout to gain muscle! Protein powders are a convenient option for plant-based athletes. But there are some things you need to consider when choosing...
Many parents don't know what foods are best for their young athletes. These 6 sports nutrition rules for kids lay the groundwork to a healthy diet and a thriving athlete. My cousin recently texted me to ask about hydration for her 8 year old son, who plays...
Sports drinks are necessary for endurance athletes, but make sure your pick has these three ingredients. Estimated reading time: 8 minutes Table of contentsWhat's ideal in a sports drink?FluidCarbohydratesElectrolytesWhen does an athlete need a sports drink?Will a...
Learn about the benefits and side effects of drinking coffee, including how much you should really consume in a day and whether or not it’s as bad as you think. Drinking black coffee (or coffee of any kind) has a bad reputation. Truth be told, I’ve started my morning...
Add more protein and calcium to your diet with these genius ways to use more Greek yogurt in everything from savory to sweet dishes! For vegetarians and meat-eaters alike, Greek yogurt is a great source of nutrients. But eating a bowl of yogurt with toppings can get...
Use these beginner tips to start running at any age or activity level. Get into running shape and run your first race! I started running at the ripe old age of 30. Trying a new sport as a full-grown adult is not easy. Every training step takes thought, energy and...
My mission is to help everyday athletes fuel their fitness with plants.