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Plant-based Athletes

Greenletes / Sports Nutrition / Plant-based Athletes
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...

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...

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...

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...

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...

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...

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...

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....

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...

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...

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...

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...

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...

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...

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...

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 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...

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...

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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