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Sports Nutrition

Greenletes / Sports Nutrition
Do You Need Protein Powders?

Do You Need Protein Powders?

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...

Overcoming An Eating Disorder As A Runner

Overcoming An Eating Disorder As A Runner

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...

Top Sports Nutrition Myths & Misconceptions

Top Sports Nutrition Myths & Misconceptions

On this podcast episode, Angie Asche breaks down common popular diets and top sports nutrition myths and misconceptions. The Greenletes Podcast welcomes Angie Asche, a board-certified specialist in sports dietetics and a certified clinical exercise physiologist. Angie...

How to Fuel for Marathon Training Runs

How to Fuel for Marathon Training Runs

Learn how to fuel double digit marathon 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...

How To Eat To Beat Disease

How To Eat To Beat Disease

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...

12 Best Energy Bars For Before & After A Workout

12 Best Energy Bars For Before & After A Workout

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...

9 Unique Plant-Based Trader Joe’s Items

9 Unique Plant-Based Trader Joe’s Items

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...

Nutrition for NFL Players

Nutrition for NFL Players

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...

How To Eat Plant-Based When Everyone Around You Eats Meat

How To Eat Plant-Based When Everyone Around You Eats Meat

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...

Why This Professional Runner Attributes Her Success To Nutrition

Why This Professional Runner Attributes Her Success To Nutrition

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...

How I Manage My Iron Levels with Base

How I Manage My Iron Levels with Base

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...

How Athletes Can Embrace Intuitive Eating

How Athletes Can Embrace Intuitive Eating

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,...

Is Sugar Bad For Athletes?

Is Sugar Bad For Athletes?

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...

The Role of Nutrition for Pro Athletes

The Role of Nutrition for Pro Athletes

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...

What Is Nutrigenomics?

What Is Nutrigenomics?

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...

Why Weight Cutting Is Dangerous

Why Weight Cutting Is Dangerous

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...

Why (and How) I Became A Plant-Based Athlete

Why (and How) I Became A Plant-Based Athlete

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...

Plant-Based Healthy Snacks to Fill You Up

Plant-Based Healthy Snacks to Fill You Up

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...

How To Add More Leafy Greens Into Your Plant-Based Diet

How To Add More Leafy Greens Into Your Plant-Based Diet

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...

12 Best Plant-Based Sources of Calcium

12 Best Plant-Based Sources of Calcium

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...

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?...

Everything Athletes Need To Know About The Menstrual Cycle

Everything Athletes Need To Know About 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. Table of contentsPhases of the menstrual cycle Follicular Phase EstrogenFollicle-Stimulating Hormone (FSH) Ovulation Luteinizing...

How Much Fat Do Plant-Based Athletes Need?

How Much Fat Do Plant-Based Athletes Need?

How much fat do plant-based athletes need in their diet? 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. After all, eating fat will make you fat, right? Not really. But that common...

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...

What To Eat For A Half-Marathon On A Plant-Based Diet

What To Eat For A Half-Marathon On A Plant-Based Diet

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 half-marathon is no easy task. Not only is training important for performance, but so is nutrition....

What To Eat Before Running A 5k

What To Eat Before Running 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. Table of contentsWhat to eat before a training run2-4 hours before a run 1-2 hours before a run 30-60...

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 eating a high-fat diet. Maybe you’ve heard of a friend or fellow athlete who tried the keto diet and loved it....

The Benefits of Cooking At Home

The Benefits of Cooking At Home

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...

Plant-Based Grocery List On A Budget

Plant-Based Grocery List On A Budget

With tens of thousands of items in the supermarket, it’s normal to feel overwhelmed when grocery shopping. Not to mention that buying healthy plant-based foods can be time consuming and expensive.  But visiting the supermarket shouldn’t fill you with dread. As a...

What Is Intuitive Eating and Should Athletes Try It?

What Is Intuitive Eating and Should Athletes Try It?

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...

Is Magnesium Good For Athletes?

Is Magnesium Good For Athletes?

There are certain nutrients that play a vital role in overall health, and magnesium is at the top of that list. Not only does your body need magnesium for more than 300 essential biochemical reactions, like muscle contractions, but most of us don't meet our...

How Athletes Can Get Plenty of Protein On A Meat-Free Diet

How Athletes Can Get Plenty of Protein On A Meat-Free Diet

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...

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...

Free At-Home Workouts To Do During Coronavirus Outbreak

Free At-Home Workouts To Do During Coronavirus Outbreak

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...

What Foods Help Your Immune System?

What Foods Help Your Immune System?

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...

11 Best Healthy Carbs For Athletes

11 Best Healthy Carbs For Athletes

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...

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 Meal Prep On A Plant-Based Diet

How To Meal Prep On A Plant-Based Diet

These 9 tips for meal planning and meal prepping will help vegetarian athletes perform at their best. Get started with the FREE 3-day vegetarian meal plan! This post may contain affiliate links. If you purchase something from the link, I make a small profit. After a...

Should Athletes Try A Plant-Based Diet?

Should Athletes Try A Plant-Based Diet?

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...

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. Table of contentsWhy you need a pre-workout snackWhat makes a healthy packaged snack for athletes?15 Best Packaged Snacks For Fueling1. CLIF Energy Bars 2....

Probiotics: Moving Beyond The Gut

Probiotics: Moving Beyond The Gut

Disclosure: This blog post is sponsored by Life Extension. All opinions are my own. Thanks for supporting the brands that make this blog possible. Probiotics and the microbiome are hot topics in the world of nutrition, but these scientific words can conjure up...

12 Ways To Get Iron, Besides Eating Meat

12 Ways To Get Iron, Besides Eating Meat

Incorporate these 12 plant-based sources of iron into your diet to avoid a deficiency on a vegetarian or vegan diet. Iron is an essential nutrient for everyone, especially vegans and vegetarians. Since iron is most prevalent in meat, many plant-based eaters worry...

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)!...

5 Reasons To Get A DEXA Scan

5 Reasons To Get A DEXA Scan

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...

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...

How To Run A Sub 2-Hour Half Marathon +Training Plan

How To Run A Sub 2-Hour Half Marathon +Training Plan

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. Since I've come so close (2:02), I...

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...

The Best Time of The Day To Eat Protein, Carbs, and Fat

The Best Time of The Day To Eat Protein, Carbs, and Fat

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...

Peanut Butter Pretzel Date Balls

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...

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...

An Inflammation Fighting Lettuce Wrap

An Inflammation Fighting Lettuce Wrap

'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...

Is It Okay To Drink Orange Juice Before A Workout?

Is It Okay To Drink Orange Juice Before A Workout?

Orange juice is synonymous with breakfast, but is 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...

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...

5 Nutrients You May Not Be Getting Enough Of

5 Nutrients You May Not Be Getting Enough Of

Disclosure: This post is sponsored by Life Extension. Thank you for supporting the brands that make this blog possible. In an ideal world, everyone would eat a perfectly balanced and nutritious plate of food at every meal--one that includes plenty of fresh veggies,...

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...

Vegan & Vegetarian Sources of B12

Vegan & Vegetarian Sources of B12

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...

Is Tofu Good For You?

Is Tofu Good For You?

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...

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...

20 Portable Hiking Snacks For Long Lasting Energy

20 Portable Hiking Snacks For Long Lasting Energy

The 20 best healthy hiking snacks that are easy to pack and carry. All the options are vegan and vegetarian and provide long last energy for an intense hike! Hiking is my second favorite form of exercise. There's nothing better than spending a day in the outdoors,...

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....

Why Are Electrolytes Important For Athletes?

Why Are Electrolytes Important For Athletes?

Learn how to replenish electrolytes naturally (without a sports drink) with this list of 10+ food & drink. Table of contentsWhat are electrolytes?When do you need electrolytes?Do they help performance? How much do you need?Foods with...

5 Ways To Stay Motivated For Exercise In The Winter

5 Ways To Stay Motivated For Exercise In The Winter

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...

5 Reasons To Drink a2 Milk

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...

Why You Get Side Stitches & How To Prevent Them

Why You Get Side Stitches & How To Prevent Them

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...

How To Begin Marathon Training

How To Begin Marathon Training

Running your first marathon? These 9 tips will help you conquer the training, understand the nutrition, remain injury free and soar through 26.2! Taking on your first marathon training induces a whole list of emotions--exhilaration, anxiety, excitement, nervousness,...

How To Detect An Iron Deficiency & What To Do About It

How To Detect An Iron Deficiency & What To Do About It

Disclosure: I am not a doctor, and I cannot diagnose deficiencies. You should not take iron supplements unless your doctor performs a blood test and  diagnoses you with a deficiency. Once an iron deficiency is diagnosed, a Dietitian can help you choose the right foods...

The Ultimate Guide To Feeding Vegan Athletes

The Ultimate Guide To Feeding Vegan Athletes

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...

How To Beat The Heat (With Food)

The summer weather is great for many things--backyard barbecues, beach volleyball, swimming and bike rides along the boardwalk. Sounds perfect, right? As much as I love this picture perfect idea of summer, the reality of a New York summer is breathing in hot humid...

15 Make-Ahead Meals for Parents of Athletes

15 Make-Ahead Meals for Parents of Athletes

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...

8 Best Foods To Gain Weight

8 Best Foods To Gain Weight

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...

Do You Need Protein Powder For Muscle Gain?

Do You Need Protein Powder For Muscle Gain?

Do you need to spend all that money on protein powder? Find out if you really need a protein shake before or after a workout to gain muscle! Protein powders are a convenient way to get protein into your system fast, especially on a plant-based diet. But do you...

6 Sports Nutrition Rules For Young Athletes

6 Sports Nutrition Rules For Young Athletes

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...

When Do You Need A Sports Drink?

When Do You Need A Sports Drink?

What is a sports drink, and when should you drink one? Plus, homemade sports drink recipe & natural alternatives. If you read nutrition headlines often, you probably think sports drinks are “bad for you”. In reality, sports drinks have a place in an athlete’s...

The Truth About Coffee and Health

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...

11 Creative Ways To Use Greek Yogurt

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...

How To Start Running (Even If You’re Out Of Shape)

How To Start Running (Even If You’re Out Of Shape)

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...

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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