The Fueling Forward podcast

#Sports #Running #Fitness #Nutrition #Maddie Alm

38:16

Many of us are entering the new year with a similar goal — to build community and connect more with others. To kick off season five, Priya Parker shares ideas on how to be the host with the most. An expert on building connection, Priya is the author of “The Art of Gathering: How We Meet and Why It Matters.” Whether it's a book club, wedding, birthday or niche-and-obscurely themed party, Priya and Chris talk about how to create meaningful and fun experiences for all of your guests — including yourself. For the full text transcript, visit go.ted.com/BHTranscripts . For the full text transcript, visit go.ted.com/BHTranscripts Want to help shape TED’s shows going forward? Fill out our survey here ! Learn more about TED Next at ted.com/futureyou Hosted on Acast. See acast.com/privacy for more information.…

The Fueling Forward Podcast

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Hosted by Maddie Alm, sports dietitian and elite runner, The Fueling Forward Podcast is the place to go for all things running and sports nutrition. Learn from other runners as they discuss their own experiences with nutrition and performance and learn from Maddie, a registered dietitian and runner. Through these conversations, we will bust common nutrition myths and misconceptions around fueling for performance, so you can find an approach to fueling that will allow you to feel and perform your best without taking short cuts. Here at Fueling Forward, we believe in fueling your body for the long run!

22 епізодів

The Fueling Forward Podcast

updated 6 днів тому

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22 епізодів

#Sports #Running #Fitness #Nutrition #Maddie Alm

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1
12. Alexa Efraimson 1:01:21

6 днів тому1:01:21

1:01:21

This episode is an interview with former professional runner and soon to be registered dietitian, Alexa Efraimson! Alexa grew up in Washington, where she found running through soccer. She excelled quickly in the sport, and ended up signing a professional contract with Nike right out of high school at age 17. Alexa was a 2x member of Junior Team USA and is still the junior American record holder in the 1500. She was a member of Team USA in 2019 at the PanAm games, where she earned a bronze medal in the 1500. All throughout her time as a professional runner, Alexa struggled with her relationship with food and body image which she feels may have negatively impacted the length of her career. She ultimately stepped away from competitive running in 2022 after a traumatic family event, and ended up pursuing a career in nutrition. Alexa earned her Master's in Nutritional Sciences and Nutrigenomics, completed her dietetic internship, and will be sitting for her RD licensure exam this July. In this episode, we talk about: What it was like going pro at a young age, and how she quickly found her relationship with food and weight suffering Navigating thoughts of needing to be smaller and to eat less in order to be faster, and advice she would give young athletes who want to see immediate success The mental load that comes with food and body image struggles, and how it can take away from your relationships, love of the sport, and quality of life What led Alexa to her decision to retire from professional running, and how she is navigating body and identity changes after sport How Alexa has worked towards healing her relationship with food and body image, and advice for athletes struggling with body changes What a career in nutrition means to her, and what her journey has looked like in pursuing the RD credential If you would like to keep up with Alexa, you can find her on Instagram at @alexaefraimson.…

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Q&A With Maddie - 10 49:27

13 днів тому49:27

49:27

Today's episode is a Q&A with me, Maddie Alm, registered dietitian and former professional runner. I'll be answering questions submitted to me by listeners, and today's questions that I answer include: I've always had a regular cycle so assumed I was fueling properly, but after struggling with fatigue and realizing I needed to eat more I was wondering if there are other ways I can tell if I'm under fueling? I'm a high school coach and I saw other teams having their athletes use sodium bicarbonate before races. Can you talk about if this is appropriate for high school athletes or what else they should focus on? As a postpartum runner, do you have any advice on what labs I should be getting tested or how to go about doing so when my doctor isn't very open to ordering labs for me? Most of your podcast talks about the dangers of under fueling, so does this mean it's always a bad idea to try to lose weight as a female runner? Is it every appropriate and if so how would I go about doing that? Thank you so much to everyone who has submitted questions! If you would like to submit a question for the next Q&A episode, you can do so on my website www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com. If you are interested in checking out either group program I mentioned at the beginning of the episode, you can find those on my website under the group coaching programs tab. Lastly, if you are interested in donating to help me fundraise as a New York City Marathon charity runner for TrackGirlz, you can do so HERE .…

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11. Kara Goucher 1:03:29

20 днів тому1:03:29

1:03:29

This episode is an interview with Kara Goucher. Kara lives in Boulder where she is a wife and mom, and a Track and Field analyst for NBC Sports. Kara grew up in Minnesota, finding the sport of running through her grandpa, then went on to run for the University of Colorado where she was a 3x NCAA champion. After college, Kara went on to run professionally for Nike Oregon Project, and was a 5x member of Team USA including a 2x Olympian and World Silver Medalist. While at NOP, she suffered years of abuse at the hands of coach Alberto Salazar and went on to co-author the book, The Longest Race, about her experience. She gave birth to her son, and competed at the Boston Marathon just 4.5 months after he was born due to pressure from her sponsor. Kara ultimately left Nike and continued to run professionally for Oiselle, finishing a heartbreaking 4th at the 2016 Olympic Marathon Trials. Kara was recently diagnosed with repetitive exercise dystonia, and has gone back to her roots of running for the love of the sport. Kara shares her inspiring story, and topics we discuss include: How her relationship with food that formed from an early age growing up in the midwest helped her throughout her running career Her period of under fueling due to the misconception that lighter would be faster, and the impact that had on her body long term How finding cooking during an injury and time away from sport helped her improve her relationship with food and find purpose outside of running Kara's experience in a toxic team environment with coach Alberto Salazar, including her experience with body shaming and controlled food intake What is was like being forced back into running 1 week after giving birth and the pressure she experienced from her sponsor to come back on an unrealistic timeline that was ultimately detrimental to her health What it's like raising a son who also loves to run, and how she's allowing him to make the decisions Navigating a neurological condition that impacts running, and what running means to her now A special thank you to Hettas for sponsoring today's episode! You can learn more about the shoe designed specifically for women on their website HERE .…

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Q&A With Maddie - 9 41:00

27 днів тому41:00

41:00

This week's episode is a Q&A with me, your host, Maddie Alm. I start the episode by giving a quick update on how I'm preparing to train for NYCM (spoiler alert, it's not much). Then, I'm answering questions that have been submitted by listeners. Today's questions I answer include: As a busy student athlete, I know some days I'm not getting enough in because of my busy schedule. Should I be worried about within day deficits, and what can I do about it? Also, do I need to be buying organic produce on the budget of a student athlete? What are your thoughts on using pure maple syrup during training or racing as a source of fuel? I'm training for a marathon and I noticed I gained about 5lb, is this normal or does this mean that I'm over fueling? Is there any research behind creatine use for endurance athletes, and is it something I should incorporate or is it just another social media fad? Thank you to everyone who has submitted questions! If you have a question that you'd like to submit for future Q&A episodes, you can do so on my website at www.fuelingforward.com under the podcast tab or email me at fuelingforwardpodcast@gmail.com. If you're interested in either group coaching program mentioned in today's episode, you can learn more about those on my website HERE .…

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10. Sara Vaughn 55:33

5 weeks тому55:33

55:33

This episode is an interview with professional runner representing Puma and mom of 4, Sara Vaughn. Sara was born and raise in a small town in Nebraska, and after finding running in high school she went on to become an All-American for CU. While at CU, she unexpectedly became pregnant her junior year and had her first daughter, Kiki, as a collegiate athlete. Sara went on to compete in everything from the 800 to the marathon, representing Team USA at 2 world championships in the 1500. In 2021, Sara transitioned to the marathon and won her debut at CIM in 2:26:53, one of the fastest debuts by an American. She has placed top 10 at both Chicago Marathon and New York City Marathon, finishing as the top American woman at NYCM in 2024. Sara shares her inspiring journey balancing life as a mom, professional runner, and real estate agent. We talk about: How Sara formed a healthy relationship around food and body image growing up in the midwest, and how that carried over into college and beyond What is was like navigating unexpected pregnancy as a collegiate athlete, and how she and her husband used that experience to help others by creating the Vaughn Childcare Fund How she has navigated running and fueling through pregnancy and postpartum, including words of wisdom for other moms What her transition to the marathon was like and how her fueling approach has shifted How she creates a healthy environment around food for her kids and a safe space for them to explore all foods without guilt or shame If you want to donate to the Vaughn Childcare Fund you can do so on their website . You can keep up with Sara and her family on Instagram at @smevaughn.…

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Q&A With Maddie - 8 46:05

6 weeks тому46:05

46:05

Today's episode is a Q&A with me, Maddie Alm, registered dietitian and former professional runner. I'm starting off today's episode with an exciting announcement, then I'm answering questions that have been submitted to me by listeners. Questions answered in this episode include: What are your thoughts on incomplete vs. complete proteins and leucine content of plant based proteins? As a plant-based, high mileage runner I'm worried this could be affecting my training or increasing my risk of injury, do you have any advice or suggestions? I am newer to running and run slower paces, so I struggle with accepting the fact that I need to eat more, especially when it comes to carbs, because I don't consider myself a real runner. Do you have any advice or guidance on how to make sure I'm still getting enough for overall energy? I'm currently in my first trimester of pregnancy and was wondering how nutritional needs change as the pregnancy progresses and are there any special considerations for active women? My husband and I area trying to conceive, and I've heard you're supposed to limit refined carbs to prevent gestational diabetes. Is this true and how would I go about doing that? If you would like to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab or you can email me at fuelingforwardpodcast@gmail.com If you are interested in donating to TrackGirlz for the New York City Marathon, you can donate HERE . Thank you so much!…

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9. Reilly Beatty 55:40

7 weeks тому55:40

55:40

This week's episode is the first of my May series, Mother Runners, where runners who are also moms share their experiences navigating this time in their life. Today's guest is Reilly Beatty, a registered dietitian, owner of Reilly Beatty Sports Nutrition, and new mom to her first daughter who was born just over a year ago. Reilly played D1 soccer at NC State, and found her way to running after college. She has recently gotten into longer distances like the half marathon, and will be racing the 2025 New York City Marathon this fall! In today's episode, we talk about: How sports can create a toxic culture around health and body image, making athletes feel like they need to look a certain way to be successful Reilly's experience struggling with food and body image as it related to sport, leading her to lose her period and experience a major injury her senior season How Reilly was able to get her period back and find a healthy relationship with running What her journey has looked like postpartum and how she has learned to appreciate her body If you want to keep up with Reilly, you can find her on Instagram at @easy.sports.nutrition or head to her website ( https://reillybeatty.com/ ) to learn more about RBSN and their period recovery program!…

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Q&A With Maddie - 7 38:43

8 weeks тому38:43

38:43

Today's episode is a Q&A with me, your host, Maddie Alm, registered dietitian and former professional runner. I start of the episode with some brief thoughts on Monday's Boston Marathon, then I'm answering questions submitted by listeners. Today's questions include: I went through a period of time where I was under fueling, and have worked on healing my relationship with food and eating more. However since I've made these changes, I've dealt with 2 bone injuries. Is this due to my history of under-fueling? And if so, how long will this last and what can I do to help my body recover faster? Is all chocolate milk created equal for post-run recovery? What is the different between adding chocolate syrup to whole or 2% milk vs. store bought chocolate milk vs. something like Fairlife chocolate milk? As an 18 year old high school track athlete who likes to life weights, I understand that I need to fuel my body in order to train and live life but I’m struggling mentally with how much food I need to eat because I’m scared how it will change my body composition. What do you recommend? If I am averaging 20-30 miles a week how much carbs should I aim to get? If you would like to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab or you can email me at fuelingforwardpodcast@gmail.com…

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8. Bailey Ness 53:51

9 weeks тому53:51

53:51

This week's episode is an interview with Bailey Ness. Bailey is a Minnesota native and alumni of the University of Minnesota Track/XC team. She moved to Colorado for grad school, finishing up her eligibility at CSU before moving to Denver and starting 2 different businesses. Bailey is the founder of Nessecity, a social media marketing agency, and the co-founder of Cooldown Running, the largest run club in the US with an apparel line and run clubs in 12 different US cities. Bailey has also finished 5 marathons and has a PR of 2:46, and will be running the Marathon Boston this coming Monday 4/21! In this episode, we talk about: Growing up as a picky eater and how her family fostered a healthy relationship with food and created a safe space to try new things on her own terms Transitioning to collegiate athletics and working with a dietitian who helped her learn how to add color to her plate and fuel for health and performance What running means to her and how it has shaped her career path Inspiring stories from Cooldown members who have found a love for the sport within the all-inclusive run club Bailey's experience transitioning to marathoning and learning how important it is to fuel during her runs and races Inspiring advice for any busy runners trying to balance work, training, and social life Today's episode is brought to you by SVRY Nutrition! Head to svrynutrition.com to grab a sample pack of their real food, savory protein bars today. Use code fuelingforward and the first bar in your order is on the house!…

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Q&A With Maddie - 6 37:21

10 weeks тому37:21

37:21

Today's episode is a Q&A with me, your host, Maddie Alm, registered dietitian and former professional runner. I answer questions that have been submitted to me by listeners, and today's questions include: I was told my cholesterol levels are high as a young high level runner and my doctor told me to remove several foods, what does this mean and what should I do? How do I fuel when returning from injury and manage the stress I feel about body changes? How long after waking up should I eat breakfast, and is it ok to have coffee first on an empty stomach? I'm a healthcare worker and sometimes my schedule doesn't allow for eating every 2-4 hours, do you have any suggestions on how to navigate this? I work long hours and am training for a marathon and struggle to find enough options to bring to work that don't require tons of prep, do you have any ideas? If you want to submit a question to be answered on air, you can do so at my website, www.fuelingforward.com under the podcast tab, or you can email me at fuelingforwardpodcast@gmail.com…

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7. Emma Coburn 57:41

11 weeks тому57:41

57:41

Today's episode is an interview with steeplechase legend, Emma Coburn. Emma grew up in Crested Butte, Colorado where she was an 8x Colorado State champion. She went on to run for the University of Colorado, earning 6x All-American honors and 3x NCAA titles. Emma has been a professional runner for New Balance ever since, and has been one of the greatest US runners of all time. She is a 10x US champion, a 9x member of Team USA including a 3x Olympian. Emma is also a 3x medalist in the 3k steeple, earning a bronze medal at the 2016 Olympic Games, a silver medal at the 2019 World Championships in Doha, and a gold medal in the 2017 World Championships in London. Emma is coached by her husband, Joe Bosshard, and together they founded the pro group based in Boulder, Team Boss, which has been home to many Olympians and high level runners. In today's episode we talk about: How Emma started out as a multi-sport athlete, initially hesitant about running, to finding success as a collegiate runner Emma's love for cooking instilled in her by her mom, which ultimately led her to publish her first cookbook, A Runner's Kitchen Her positive relationship with food, and how she finds a place for all foods she loves in her diet regardless of where she in her season Emma's experience with race day nerves and how she's learned to overcome them on some of the biggest world stages Advice for fueling in the off season and fueling while injured What it's like to eat at the Olympic Village You can find Emma's cookbook HERE on Amazon and you can follow Emma's journey on Instagram.…

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Q&A With Maddie - 5 44:40

12 weeks тому44:40

44:40

Today's episode is a Q&A with me, your host Maddie Alm, registered dietitian and former professional runner. I answer 5 great questions submitted by listeners, including: What are some nutrition considerations for the aging athletes? Should I be getting regular blood work, and should I be looking for different numbers as an athlete? What should I do from a fueling standpoint if I'm struggling with irregular cycles due to PCOS? Do fruits and veggies count as carbs for athletes? I recently ran a half marathon and it seemed like I was the only one with fuel, was I doing something wrong or were the other runners around me missing out on an opportunity? If you're interested in subscribing to either of the newsletters I mentioned in today's podcast head HERE to check those out. If you would like to submit a question, you can do so on my website HERE or email me at fuelingforwardpodcast@gmail.com…

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6. Amber Schulz 1:03:22

13 weeks тому1:03:22

1:03:22

This week's episode is an interview with Amber Schulz! Amber grew up in Florida and got into running at a young age, where she was the 2021 4A Florida State Champion in XC and the runner up in 2022. Amber battled an eating disorder her junior year of HS, and after recovering she went on to run collegiately at the D1 level at High Point, then ended up transferring to Flagler, a D2 school back home in Florida. Throughout college, Amber experienced injuries, mental health struggles, and ultimately relapsed into her eating disorder, leading her to decide that collegiate running wasn't for her. She left college, moved back home, and now coaches youth running, runs for herself, and is working towards a degree in nutrition. Amber candidly shares her ups and downs with running, mental health, and her relationship with food. We discuss: How what started as a goal to get healthier and run faster turned into an eating disorder Amber's experience working towards recovery and going on to have the best season of her career her senior year of HS The challenging transition from high school to collegiate running, and the mental health struggles that came with that environment Amber's difficult decision to transfer, then ultimately leave collegiate running, which had previously been a lifelong dream How she dealt with a relapse in her eating disorder and an identity crisis after moving back home How Amber ultimately found a new love for the sport through youth coaching, and what her relationship with running and food looks like now…

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Q&A With Maddie - 4 46:51

14 weeks тому46:51

46:51

This week's episode is a Q&A with me, your host, Maddie Alm, registered dietitian and former professional runner. In honor of it being National Nutrition Month and RD day, I start the episode by talking about the difference between a dietitian and a nutritionist, and my journey to becoming a dietitian. I also answer questions submitted by listeners, and the questions I cover in this episode include: Why should I fuel on runs over 70 minutes? Is there really a difference between types of gels and which option is best? Do you have any ideas for lunches that are easy to pack? What should new parents eat as a middle of the night snack when feeding a new bay every 3-4 hours? Is over fueling a thing? Should I eat if I don't feel hungry? I have been without my period for over a year and worry about my bone health, especially with going off to college next year. What should I do? If you want to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tabs, or you can email me at fuelingforwardpocast@gmail.com…

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5. Allie Ostrander 59:46

15 weeks тому59:46

59:46

Today's episode is an inspiring interview with professional runner and mental health advocate, Allie Ostrander! Allie grew up in Alaska, where she was a 10x state champion and U20 World Mountain Running champion. She went on to run for Boise State University, where she was a 3x NCAA champion and 13x All-American. After college, Allie signed a contract with Brooks and ran with the Brooks Beasts, and went on to qualify for the 2019 US team in the 3k Steeple to compete at the World Championships in Doha, Qatar. Allie stayed with Brooks until her battle with an eating disorder ultimately led her to part ways with the team and seek treatment. Allie opened up about her struggles going into the 2021 Olympic Trials, and has gone on to become an inspiring YouTuber and mental health advocate. This year, Allie signed a contract with Oiselle and ran her first half marathon. In this episode, we talk about: The pressure on young runners to look a certain way and how that impacted her relationship with food and body image Allie's long term struggle with an eating disorder that started at a very young age, and what that struggle has looked like over the years Her experience with going through eating disorder treatment while training for the Olympic Trials, and what it was like to share her struggle publicly How opening up about her struggles and sharing her story has allowed her to become the version of herself that she is now Links shared in episode: Dear Body, I Love You: https://www.milesplit.com/articles/313574/allie-ostrander-dear-body-i-love-you Allie's Youtube Channel: https://www.youtube.com/@allie_ostrander This week's episode is brought to you by Momentous. Visit livemomentous.com and use code fuelingforward for 20% off today!…

The Fueling Forward Podcast

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Q&A With Maddie - 3 45:24

16 weeks тому45:24

45:24

Today's episode is a Q&A with me, your host, Maddie Alm, a registered dietitian and former professional runner. In honor of it being National Eating Disorder Awareness Week, I start today's episode by talking about some statistics around eating disorders in athletes, myths that perpetuate these issues, and sharing some resources for seeking support. I answer 4 great questions submitted to me by listeners, and today's questions include: 1) Do you have any advice for food to prioritize while working on getting my period back? 2) Should those who menstruate fuel or hydrate differently if racing in the days before their period? 3) My doctor is telling me to lose weight, how do I do this while training? 4) I was diagnosed with SIBO and am struggling to navigate food restrictions, what do I do? If you want to submit a question for the next Q&A episode, you can do so on my website at www.fuelingforward.com under the podcast tab or you can email me at fuelingforwardpodcast@gmail.com Special thanks to Momentous for supporting today's episode! Head to livemomentous.com and use code fuelingforward for 20% today…

The Fueling Forward Podcast

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4. Katie Rainsberger 1:01:23

17 weeks тому1:01:23

1:01:23

This week's episode is an interview with my friend and former teammate, Katie Rainsberger. Katie grew up in Colorado Springs, Colorado where she was a 10x Colorado state champion and a 4:40 miler. She went on the run at the University of Oregon and ended up transferring to University of Washington. While in college, Katie was a 13 time NCAA All-American, and a 3rd place finisher at NCAA championships. From there, Katie became a professional runner for New Balance, and has finished 5th in the 3k steeple at the 2020 Olympic Trials, as well as medaled in the NACAC championships twice. We talk about: Being a multisport athlete in high school, and how that helped her develop into a well rounded athlete Her experience with under fueling and amenorrhea in college, and how she navigated a toxic culture around food and body composition Katie's harrowing journey over the last year that forced her to step away from running competitively and advocate for herself in the healthcare system Finding life and identity outside of running Her incredible contribution to the sport by getting her PhD on female athlete specific research…

The Fueling Forward Podcast

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Q&A With Maddie - 2 41:43

18 weeks тому41:43

41:43

This week's episode is a Q&A with me, Maddie Alm, registered dietitian and former elite runner. I answer questions submitted by listeners, and today I cover: How to handle pre-race nerves, both from a mental and fueling standpoint speaking from some of my personal experience What are some special fueling considerations for breastfeeding moms? Is vitamin water zero a good post training recovery drink? How long should a run be before you recommend adding fuel? My legs feel extremely heavy and tired, what could that mean and what should I do? If you want to submit a question to be answered on the next Q&A session, you can do so on my wesbite, www.fuelingforward.com , or email me at fuelingforwardpodcast@gmail.com This episode is brought to you by Momentous. Visit livemomentous.com and use code fuelingforward for 20% off today!…

The Fueling Forward Podcast

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3. Cory McGee 47:22

19 weeks тому47:22

47:22

Today's episode is an interview with professional runner and Olympian, Cory McGee. She grew up in a small town in Mississippi, where she ended up becoming a multi-time state champion. Cory went on to run collegiately for the University of Florida, where she was a 2x NCAA runner up and 10x All-American. After graduating, Cory became a professional runner for New Balance and eventually became one of the fastest and most accomplished US women in the 1500m (her PR is 3:57!). Cory has represented Team USA 5x, including at the 2020 Tokyo Olympics, and has the American record in the 2k. We talk about: Her unique childhood, growing up with 3 sisters and traveling all over the world What it was like running in a small town and how her upbringing set up her relationship with food and running Her transition from high school to college and what it was like learning to navigate the dorms How she dealt with and came back from injury Experiences with unintentional under fueling and how she was able to course correct to have a consistent and healthy career Fueling adjustments she has made as a professional runner…

The Fueling Forward Podcast

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Q&A With Maddie - 1 37:16

20 weeks тому37:16

37:16

Today's episode is the first ever Q&A on The Fueling Forward Podcast! Get your questions answered by me, Maddie Alm, a registered dietitian and former elite runner. On today's episode, I answer questions about: How to structure your fueling, both consistency of eating throughout the day and composition of meals/snacks Should you be counting calories or macros? Recommendations for a DIY electrolyte drink Thoughts on and research behind collagen use How to navigate fueling with a crazy life schedule If you want to submit a question to be answered on the next Q&A session, you can do so on my wesbite, www.fuelingforward.com, or email me at fuelingforwardpodcast@gmail.com…

The Fueling Forward Podcast

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2. Laura Thweatt 1:03:00

21 weeks тому1:03:00

1:03:00

Today's episode is an interview with professional runner, Laura Thweatt, who is based in Boulder, CO. Laura ran collegiately at CU and went on to have a 10 year professional career running for Saucony (she is still with them today!). She's a 2:25 marathoner, a 5th place Olympic trials finisher in the 2016 10k and 2020 marathon, and a US Cross champion, and on top of all of that is an incredible high school xc/track assistant coach. We talk about: Laura's trajectory from high school to collegiate running How collegiate running negatively impacted her relationship with food and running, and how she was ultimately able to find her love for the sport again Her transition from college to professional running and eventually her transition to the marathon What she has learned about the importance of fueling as a female athlete over the course of her career Advice for young runners who find themselves struggling…

The Fueling Forward Podcast

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1. Welcome to The Fueling Forward Podcast! 33:20

22 weeks тому33:20