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...
Energize Your Workouts with These Top Vegan Pre-Workout Foods
If you're an athlete who follows a plant-based (vegan or vegetarian) diet, you know that proper nutrition is key to maximizing your performance. Pre-workout fuel can make a significant difference in your energy levels, endurance, and overall workout experience. ...
9 Best Meat Substitutes That Will Help You Stick To A Plant-Based Diet
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...
Consider This Before Having Your Post-Run Drink
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,...
Should you fuel an easy workout?
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...
3 Supplements Plant-Based Athletes Need (And 4 To Stop Wasting Money On)
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...
7 Most Common Nutrient Deficiencies For Plant-Based Athletes
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...
15 Vegetarian (And Vegan) Summer Party Recipes
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...
9 Healthy Nut & Seed Butters with Plant-Based Protein
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...
How To Build the Perfect Plant-Based Bowl
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...
10 Reasons You’re Always Tired On A Plant-Based Diet
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...
How To Beat The Bloat On A Plant-Based Diet
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...
How To Fuel An Olympic Distance Triathlon
If you recently signed up for an Olympic Triathlon, you need a good nutrition plan. This article will help you fuel yourself through the swim, bike and run! The Olympic distance triathlon consists of a 1500 meter swim, 40k (~25 mile) bike, and a 10k (~6.2 mile) run....
Why Endurance Athletes Need Probiotics
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...
Is There a Link Between Gut Health and Athletic Performance?
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...
10 Fall Superfoods to Fuel Your Workout
10 Fall Superfoods that are nutritious & beneficial for your athletic performance. Plus, recipe ideas for building a healthy autumn menu! I can’t believe another summer has officially come to an end! And while I am sad to say goodbye to the warmer weather, I am...
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
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...
The Runners Guide to Fueling for Long Runs
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,...
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
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
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
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
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
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
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
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?
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
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?
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...
What It’s Like To Be The Food & Nutrition Editor At Runner’s World
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...
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
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
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
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
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...
10 Cookbooks for Plant-Based Athletes
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...
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. By Lydia Carron, MS, RD Table of contentsPhases of the menstrual cycle Follicular Phase EstrogenFollicle-Stimulating Hormone...
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
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...
Vegan Marathon Diet: How to Fuel for Training and Race Day
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. ...
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 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...
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
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
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?
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?
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
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
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
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?
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
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...
12 Best Recovery Foods For Vegetarian Athletes
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...
Should You Eat Less On Rest Days?
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...
The Ultimate Guide To Meal Prepping For Plant-Based Athletes
Everything athletes need to know about meal prepping on a plant-based diet, and a 7-day plant-based meal plan. After a long day of work and training, the last thing you probably want to do is spend an hour in the kitchen cooking a nutritious meal from scratch. But as...
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
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
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...
The 25 Best Portable Pre-Workout Snacks For On The Go
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...
12 Plant-Based Iron Sources
Eat these vegan foods that are high in iron to avoid an iron deficiency on a plant-based diet. Estimated reading time: 13 minutes Table of contentsWhy is Iron important?What's the difference between heme and non-heme iron?Can vegans and vegetarians get enough iron...
What Should I Eat Before An Early Morning Workout?
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...
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
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
“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
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 To Stop Believing
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...
25 No Added Sugar Snack Options
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...
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
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
The ultimate guide to carb loading for your next half marathon, marathon or triathlon for maximum energy levels. 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...
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?
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...
5 Homemade Sport Drink Recipes
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 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...
10 Vegan & Vegetarian Sources of Vitamin 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?
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...
The Top 10 Anti-Inflammatory Foods For Athletes
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...
20 Best 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-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...
How to Build Muscle As A Vegetarian
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?
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...
What Type Of Sugar Is Best For You?
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...
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
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
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,...
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
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
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...
Everything You Need To Know About Protein Powders
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...
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...
Sports Drinks: What’s In Them & When Do Athletes Need Them?
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...
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)
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.