Bästa Carbs podcaster (2024)

1
Maximize Your Taper for Peak Race Performance & Intro to World Vegan Month Pledge 53:23

15h ago53:23

53:23

You’ve trained hard for months and you’re nearing the final weeks leading up to your race. How do you get to the finish line in tip-top athletic shape? You back off your training. What?! Yep, that’s right. You taper back your overall volume and prepare your body for the hardest work to date…the RACE! In episode 32, Coach Val takes you through the t…

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85. Fitness Myths Debunked 41:29

3d ago41:29

41:29

In this episode, you will learn about personal trainer Laura Ghiacy’s approach to functional movement and health. Laura, known for her myth-busting on social media, will break down her insights on fitness, health, and nutrition. Plus, a Halloween-themed smash or pass! The Eat More Carbs Podcast is the go-to podcast for athletes who want to meet the…

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Decoding the Periodized Training Plan for Runners 49:23

8d ago49:23

49:23

Are you tired of the constant injury cycle? Are you continuously training but not seeing your paces increase or your endurance improve? It may be that you haven’t taken the birds eye view of your training structure, so you’re missing vital elements that will help you reach your goals. Periodized training plans can be structured to train for a race,…

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84. How to Increase Your Energy as an Athlete 27:31

10d ago27:31

27:31

Part 2 of this two-part series will continue the discussion on Relative Energy Deficiency in Sports (REDs), exploring its significant impact on athletes. With guests Dr. Aubrey Armento, MD, CAQSM, and Amanda McCarthy, MS, RDN, CSSD. Part 2 will focus on the nutritional management of REDs and strategies that athletes can implement to avoid REDs. The…

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When Training Gets Hard: Brain vs Body Reaction to Fatigue 39:40

15d ago39:40

39:40

If you’re a runner, then inevitably you will find yourself staring down the barrel of a hard workout or race at some point. Running is simple but no one ever said it was easy. At some point a little voice in your head will tell you to stop, slow down or give up. Maybe you’re hitting new mileage distances that you’ve never run before or paces that y…

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83. How Low Energy Can Impact Your Health as an Athlete 26:16

17d ago26:16

26:16

TW: Eating disorders, disordered eating Part 1 In this two-part series, Reilly and Jenna delve into the critical issue of Relative Energy Deficiency in Sports (REDs), exploring its significant impact on athletes. Featuring expert guests Dr. Aubrey Armento, MD, CAQSM, and Amanda McCarthy, MS, RDN, CSSD, the conversation highlights the often overlook…

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Beyond Beans and Tofu: Plant-Based Protein for Active Runners 47:36

22d ago47:36

47:36

Let’s talk about protein…what plant-based nutritional recovery plan would be complete without it? Athletes (and the general public alike) are fascinated with this macronutrient. Its grams are plastered in big letters on the front of food packages, added to bars, cereals and drinks and coveted in a way that would make a person think that protein is …

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82. Do Athletes Need More Iron? 22:27

24d ago22:27

22:27

In this episode, Reilly and Jenna discuss the importance of iron for athletes. They highlight the role of iron in energy production and its impact on red blood cell production and oxygen delivery to the muscles. They differentiate between heme and non-heme sources of iron, and what this means for athletes. They also talk through fueling approaches …

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8 Essential Running Tips for Novice Runners Over 40 53:39

29d ago53:39

53:39

Running after 40 doesn’t have to be hard! In episode 28, Coach Val explores her 8 essential tips for novice runners over 40 to stay healthy and strong while starting out on their running journey. From the importance of regular strength training. to gradually building up to longer races without overloading your body, these insights provide a roadmap…

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81. Third-Party Testing Supplements for Athletes 14:50

1M ago14:50

14:50

In this episode, you will learn the importance of third-party testing supplements, particularly for athletes. Listen now to learn what you need to know about supplement regulations and how to make sure you are purchasing SAFE and EFFECTIVE supplements. Jenna and Reilly share personal stories and valuable insights into the dietary supplement landsca…

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Vegan Tummy Test: Review of Plant-Friendly Energy Gels 1:02:31

1M ago1:02:31

1:02:31

What keeps a runner moving? It’s the (simple) carbs! Of course, hydration plays a key role, as well. But, without the right nutrition, energy wanes. Muscles tire. Performance suffers. Energy gels are a primary, preferred fuel source for many runners due to their ease of use, convenience and efficiency. Not all gels are created equal—especially when…

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80. How to Optimize Your Gut Health as an Athlete 30:28

1M ago30:28

30:28

In this episode, you will learn about the crucial link between gut health and athletic performance with Erin Kenney, MS, RD, LD, a renowned Registered Dietitian and founder of Nutrition Rewired. Erin discusses how a well-balanced gut microbiome can enhance energy levels, recovery, and overall performance. She offers practical advice on dietary stra…

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You Can't Make Music without the Space Between the Notes 50:26

1M ago50:26

50:26

What keeps a symphony of instruments from sounding like noise? It’s the space between the notes that makes the music. Without the intentional pauses, all the instruments just blend together in one big bundle of sound. No emotion. No intonation. Just noise. In episode 26 of the Running on Carbs Podcast, Coach Val shares her personal experience and t…

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79. A Return to Play Guide from a Physical Therapist 27:28

1M ago27:28

27:28

On this episode, Reilly and Jenna talk with a true expert in the field of sports rehabilitation and performance enhancement, Nate Harris. As a sports physical therapist, Nate has made it his mission to assist athletes in their journey towards full recovery and reaching their highest athletic potentials. Discover the vital role that nutrition plays …

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Running Etiquette You Didn't Learn in Kindergarten 54:47

2M ago54:47

54:47

My kindergarten teacher was awesome! She taught us all sorts of life lessons and people skills that translated well into daily life and carried me through to adulthood with a genuine foundation. We learned which side of stairs were the “up” side and which side were the “down”. We also learned how to be courteous to our classmates, take turns, coope…

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78. Smash or Pass: Energy Bars 16:15

2M ago16:15

16:15

In this episode, Reilly and Jenna dive into the world of energy and protein bars, playing a game of Smash or Pass. They discuss various bars and whether they recommend them for runners right before a run. In this episode they analyze the ingredients, nutritional content, and suitability of popular bars for pre-run fuel. From energy-boosting options…

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Boost Confidence & Steady Race Nerves with this One Training Element 47:30

2M ago47:30

47:30

You’ve trained for months, and you want to show up at the starting line of your race confident and prepared. What is the one thing you can do to hit the turbo boost button on your confidence gauge? Practice! And, I don’t just mean running. You actually have to practice the art and science of racing and the logistics that come with it. Like anything…

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77. Pre-Game Anxiety? 3 Mindfulness Tips to Overcome It 32:06

2M ago32:06

32:06

In this episode, Reilly and Jenna with Emily Perrin, a Mindfulness and Performance Coach, Licensed Master of Social Work, and former Division I athlete. Together, they dive deep into the topic of pre-performance anxiety, exploring its impact on athletes and high performers. Emily shares her expertise on recognizing and managing anxiety, offering pr…

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Ditch the Gym: Create a runner's workout space at home 55:01

2M ago55:01

55:01

You know that strength training will make you a stronger runner, but you can’t stand the gym. No problem! Ditch the gym and use these 10 simple pieces of equipment to make you a stronger, more durable runner without the hassle or expense of a gym membership. In this episode, Coach Val covers 10 foundational pieces of equipment that you can fit into…

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76. Why Skipping Breakfast is Hurting Your Performance at Afternoon Practice 33:29

2M ago33:29

33:29

Not hungry in the morning? Even though you KNOW you should be eating breakfast. In this episode, Sports Dietitian Lindsay Hazard joins Reilly and Jenna to talk about fueling and going back to school. Lindsay breaks down the importance of breakfast for athletes and shares some of her favorite tips and tricks for getting in breakfast and snacks durin…

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A Runner’s Perspective of Running Rewired 2nd Edition Workouts 46:12

2M ago46:12

46:12

Why is running good for you? If you answered that it develops fitness and builds a strong body, then you’re sorely mistaken. Although running certainly builds fitness, building strong bodies wouldn’t even make the list of most biomechanics specialist and physical therapists, according to the author of Running Rewired, Jay Dicharry. In this episode …

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75. How to Become a Sports Dietitian 22:25

2M ago22:25

22:25

In this episode, Reilly's shares about her career evolution from Division 1 soccer player to sports dietitian. Reilly opens up about her early passion for sports and soccer, recounting the pivotal moments that sparked her interest in nutrition and its impact on athletic performance. Reilly also shares about her experience during her dietetic intern…

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4 Must-Have Plant-Based Kitchen Tool Essentials 39:53

3M ago39:53

39:53

A plant-based kitchen looks like any other kitchen, but there are some essential tools that make eating a plant-based diet easier and more versatile. In this episode, Coach Val covers four essential kitchen tools that every plant-based kitchen needs to operate efficiently and easily. But, there are more kitchen tools you may want and need, so downl…

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74. Pre-Practice Snacks to Increase Your Energy at Training 20:25

3M ago20:25

20:25

This week, Reilly and Jenna are joined by sports dietitian Stephanie Militano. Stephanie brings her expertise in fueling high school athletes to the table, emphasizing the critical role of pre-performance nutrition. Stephanie dives into the specifics of how proper nutrition can significantly enhance athletic performance among young athletes. She sh…

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Crush your Half Marathon without Losing your Mind (or your job) 55:55

3M ago55:55

55:55

Training for and running a half marathon is a goal for many runners. It’s an ideal distance; long enough to require training, challenging enough to see continuous improvement as you gain experience and fitness, yet short enough to recover in a manageable timeframe. The magic is all in the training and for busy professionals with full-time work and …

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73. A Triathletes Journey in Overcoming Disordered Eating And Fueling Olympic Dreams 25:07

3M ago25:07

25:07

In this episode, Jenna and Reilly dive into the world of triathlon and nutrition with special guest Annie Fuller. Annie, a dedicated triathlete with dreams of competing in the LA Olympics in 2028, shares her personal journey of fueling for peak performance. Annie candidly reflects on the challenges and triumphs of balancing intense athletic goals w…

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Celebrating my 7 Year Veganniversary & the Lessons I’ve Learned 53:28

3M ago53:28

53:28

We’re celebrating for the second week in a row! This week, Coach Val is celebrating her 7-year Veganniversary, which is the anniversary of when she went vegan and adopted a plant-based lifestyle. There have been a lot of lessons learned in that time and she shares with the listeners and viewers what she’s learned and perspectives she’s gained throu…

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72. Learn How to Make Fueling Fun and Sustainable with Team USA's Betsi Flint 30:50

3M ago30:50

30:50

This week we are resharing Reilly’s interview with Betsi Flint. Reilly chats with mom, Team USA Beach Volleyball athlete, and Paris 2024 Olympic hopeful Betsi Flint. Find out a little about what is in Betsi's nutrition travel bag, how she navigates fueling on the hot sand, and how she navigates body image in her sport. Follow us on Instagram @easy.…

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Birthday episode and my 5-tier personal coaching philosophy 32:48

3M ago32:48

32:48

It’s Coach Val’s birthday week! She’s another year closer to the big 5-0 and excited about the prospects ahead of her. Join Coach Val this week for a slightly different kind of episode where she pulls back the curtain on how she came to coaching and her personal philosophy on running, coaching and working with other busy, professional women. As men…

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71. 3 Sports Nutrition Products You are Wasting Money On 20:13

3M ago20:13

20:13

Ever wondered if those fancy sports nutrition supplements are worth your hard-earned cash? Jenna and Reilly break down three popular products that might be draining your wallet without delivering the promised results. In this episode, Reilly and Jenna talk through products to ensure you make informed choices about fueling your athletic pursuits. Th…

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Running with your Mind, Body and Spirit 52:50

4M ago52:50

52:50

The mental side of racing and training is often neglected. The old adage, “Running is 90% mental and the rest is physical” still gets bantered around but there is little substance to make it useful in everyday training. Whether an elite or novice, there comes a time in the race that your body hurts and says it can’t go on, and that’s when your mind…

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70. Smash or Pass: Sports Drinks 24:12

4M ago24:12

24:12

In this episode, Reilly and Jenna play a game of Smash or Pass with some of the most popular sports drinks on the market. They break down the ingredients, benefits, and effectiveness of each drink to help you make informed choices about what fuels your performance best. Understanding what goes into your sports drink can make a big difference in you…

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5 Mistakes that are Sabotaging your Runs 54:07

4M ago54:07

54:07

Are any (or all) of these 5 running mistakes impacting your running performance? All of us succumb to training errors at some point. If you didn’t, you wouldn’t be human. However, repeating the same mistakes over and over leads to insanity (or so I am told). So, let’s talk about these mistakes and how to fix them before you sabotage your next run. …

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69. Nutrition for Athletes with Type 1 Diabetes 23:10

4M ago23:10

23:10

In this episode, Reilly and Jenna are joined by Amanda Ciprich, a registered dietitian specializing in type 1 diabetes (T1D). Amanda was diagnosed with T1D herself at the age of 18. With her expertise and personal experience, she has authored two books, including "The Caregiver's Guide to Diabetes: Practical Advice for Caring for Your Loved One." A…

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Spice up your Running Performance in the Kitchen with these 8 Spices 45:33

4M ago45:33

45:33

Pound for pound, spices are the most nutrient rich food on the planet. These power-packed plants have been the focus of world travel, discovery and even wars between nations. Lauded for their medicinal strengths, spices and herbs have been used for centuries for their healing properties and health promoting qualities. Which is why runners can benef…

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68. Rating Olympic Athlete Nutrition Plans 20:44

4M ago20:44

20:44

In this episode, Reilly provides insightful reactions and analysis alongside co-host Jenna as they delve into the fueling strategies of both past and present Olympians. Drawing from their expertise in sports nutrition, Reilly offers detailed assessments of how these athletes optimize their performance through strategic carbohydrate intake. From Mic…

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Improve running form and decrease pain with upper body strength training 40:51

4M ago40:51

40:51

Is your cellphone ruining your running form? Headache after a run? Stiff neck or sore shoulders? It could be undertrained muscles. Do you find yourself Looking down while running Tensing your shoulders Crossing one arm over your body Constantly bent forward over a phone or computer can cause neck, shoulder and back compensations that lead to poor f…

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67. How to Know if You Are Under Fueling, and What To Do About It! 16:18

4M ago16:18

16:18

In this episode of Eat More Carbs, Reilly and Jenna explore the critical issue of under-fueling for athletes. They discuss how not getting enough energy can impact performance, from decreased endurance to impaired recovery. Jenna and Reilly outline the signs of under-fueling and share practical steps athletes can take to ensure they are getting the…

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10 Reasons You've Lost Your Running Spirit and How to get it Back 56:36

4M ago56:36

56:36

We’ve all been there; lack of motivation, low energy, can’t seem to drag ourselves out of the house even when we really love to run. So, what can be causing this lack of motivation and where did your running spirit go? This week’s episode of Running on Carbs Podcast with Coach Val, she gives 10 potential causes for what may be zapping your energy a…

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66. Should Athletes Avoid Added Sugar? 17:33

5M ago17:33

17:33

In this episode, Jenna and Reilly delve into the often-misunderstood realm of added sugars and their potential advantages for athletes. Breaking down the concept of added sugars, they highlight how these sugars are incorporated into various food products. Contrary to popular belief, they explore how strategic consumption of added sugars can provide…

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Navigating Plant-Based Nutrition Labels 49:40

5M ago49:40

49:40

Navigating and understanding nutrition labels as a plant-based athlete does not have to be confusing or overwhelming. This week’s episode of Running on Carbs Podcast with Coach Val, she shares a mini masterclass on nutrition labels; how to read them, what to look for and short cuts for quickly eliminating inferior product options. Take these helpfu…

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65. Nutrition Tips for Your First Marathon 21:10

5M ago21:10

21:10

In this episode, Reilly and Jenna talk about fueling for a full marathon. In this episode, Jenna shares her firsthand experience of running her first marathon. Join Reilly and Jenna as they discuss successful fueling strategies for a marathon. From pre-race carb-loading to intra run fueling strategies and post-race recovery. Learn valuable insights…

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Running After Rehab: How to progress your running fitness after injury 56:54

5M ago56:54

56:54

You’ve graduated from physical therapy after an injury. Hooray! But, you’re on your own to advance your training and return to your previous running fitness. Now what? Where do you start while also avoiding future injury? This week’s episode of Running on Carbs Podcast with Coach Val, she shares her four fundamentals of a progressive plan to return…

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64. HA Recovery For Athletes | What You Are Doing Wrong 35:53

5M ago35:53

35:53

In this episode, Reilly and Jenna chat with HA and fertility expert Lindsey Lusson. Lindsey shares about the intricate relationship between Hypothalamic Amenorrhea (HA), fertility, and athletic performance. During this episode they explore how HA impacts athletes and discuss strategies for recovery and optimization. Lindsey shares her expertise on …

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Run Harder, Faster, Longer with Tempo Runs 39:57

5M ago39:57

39:57

Want to know the secret to running faster over longer distances without burning out? This week’s episode of Running on Carbs Podcast with Coach Val covers everything you need to know about these fun, yet challenging workouts. Whether you’re a novice runner or experienced marathoner, there’s a tempo run that’s just right for you. Coach Val covers it…

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63. Why You Shouldn't Drink Sugar-Free Sports Drinks 22:59

5M ago22:59

22:59

This week, Reilly and Jenna are chatting all about the world of sports drinks. In this episode, they break down the key factors to consider when selecting the perfect sports beverage to fuel your performance. Jenna and Reilly explore various products, distinguishing between true sports drinks and lifestyle hydration options. From electrolyte balanc…

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Bagels to Bananas: Pre-run, plant-based fueling for every distance 1:01:45

5M ago1:01:45

1:01:45

You know that eating a plant-based diet is good for your overall health, but did you know that your diet also gives you an advantage in training and racing? During this episode, Coach Val discusses why plant-based diets favor the endurance athlete. She offers examples of food combinations and why they work and how to fuel for short training runs to…

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62. How to Build A Sports Nutrition Private Practice 16:38

5M ago16:38

16:38

If you are a dietitian, sports professional or RD2be this episode is for you! Reilly is sharing some of her top tips for starting a sports nutrition private practice. Learn about why you should be potentially thinking about both big and small goals when it comes to taking the steps to working in private practice. Join Jenna and Reilly for the first…

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A Setback is a Setup for a Comeback – Journey back to running after a femoral neck stress fracture 1:01:32

6M ago1:01:32

1:01:32

Disclaimer: I am not a medical professional. The information in this podcast is for informational and entertainment purposes only. If you have a medical concern or potential injury, you should seek advice and guidance from a qualified medical professional. Every year, as many as 75% of runners will suffer a running-related injury. One of the highes…

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61. The Best Kept Sports Nutrition Secret | Black Currant 22:13

6M ago22:13

22:13

In this episode, Jenna and Reilly delve into the world of performance nutrition with special guest Jennifer Ho, a registered dietitian and marketing coordinator for 2before, a supplement centered around New Zealand blackcurrant berries. Jennifer shares invaluable insights into the myriad benefits of incorporating blackcurrant berries into one's die…

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