Episodes
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Do vegans get enough protein? Have you ever considered eating completely plant-based as an athlete? Whether you’re drawn to a plant based/vegan lifestyle for ethical reasons, health reasons, or both, this episode is for you!
Evan Ayers, creator of the Effectually Active podcast, leads a very mindful and purposeful life dedicated to all-around well-being and health. In this episode, we talk with him about what it’s like being a plant-based endurance cyclist and runner. He shares yummy snack recipes, personal experience with Everesting on the bike during extreme heat, book recommendations, and personal fueling practices. In addition to these pursuits, he is also a loving father & husband.
Questions this episode covers:
How to transition to a vegan diet?
What are the benefits of a vegan diet?
How will I get enough protein on a vegan diet?
How to recover from hard training on a plant-based diet?
How will fueling while training and racing change when eating vegan?
Recommended Books:
How Not to Die - Michael Greger
Fiber Fueled - Will Bulsiewicz
Eat & Run - Scott Jurek
Links:
Evan’s Youtube channel - https://www.youtube.com/watch?v=0ItElMNIBEY
Daily dozen app
Recommended vegan treats:
Vegan Brownie Bites
Molasses Protein Power Balls
Power Muffins
This is the 9th episode of The Endurance Nutrition Show where we interview everyday athletes about the food they eat to fuel their success. Subscribe to see endurance athletes from cyclists to ultra runners to everything in between!
Follow us on Instagram!
@endurancenutritionshow
@emilymon_
@eleiselowe
Listen to this episode on Spotify, Apple Podcasts, Google Podcasts, or your favorite podcast app! -
Jo Larsen is the ultimate weekend warrior who canyoneers, hikes, spends 4 days a week lifting in the gym, and eats lots of protein! She has been a paid canyoneering guide and she’s currently working on getting her personal trainer certification. We talk to her about her personal nutrition goals, how she loses weight, and what she eats while hiking and canyoneering.
Follow Jo on her blog and on Instagram!
@average.jo.adventures
http://averagejoadventures.com/
This podcast addresses the following questions:
What to eat while canyoneering?
What to eat while hiking?
How to change body composition?
How to lose weight?
How to eat healthy when your significant other doesn’t?
What gear to use for hiking?
Most beautiful hikes?
How to preserve National Parks? leavenotrace.org
This is the 8th episode of The Endurance Nutrition Show where we interview everyday athletes about the food they eat to fuel their success. Subscribe to see endurance athletes from cyclists to ultra runners to everything in between!
Follow us on Instagram!
@endurancenutritionshow
@emilymon_
@eleiselowe
https://www.endurancenutritionshow.com/ -
Missing episodes?
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How does one achieve a world record on the Kokopelli Trail? Two years after shattering her pelvis in a car crash, Kait Boyle shatters the fastest known time (FKT) for the Kokopelli trail after Rebecca Rusch held the record for 7 years! The Kokopelli trail is a 137 mile technical jeep trail from Moab, Utah to Fruita, Colorado. Most people ride it as a multiple-day bike packing trip, but Kait finished it in 13 hrs, 7 minutes. We (Emily and Eleise) attempted this FKT several months ago, but had to pull out half-way through due to our lack of preparation. So you can learn what made Kait succeed and us fail! We learn everything from what she ate, how she trained, what gear she brought, pacing strategy, where she got water, and more!
Donate to Kait's nonprofit Bikepacking Roots here:
https://www.bikepackingroots.org/Instagram:
Kait Boyle @kait.boyle
Bikepacking Roots @bikepackingrootsThe Endurance Nutrition Show @endurancenutritionshow
Eleise Lowe @eleiselowe
Emily Maughan @emilymon_ -
Patrick Lemieux is the powerhouse husband of Olympic gold-medalist Gwen Jorgensen. He does the cooking for their family EVERY SINGLE DAY! Listen to this episode to hear tons of great meal ideas, how Gwen fuels for running and triathlon, how to start a compost, his athlete management career, and some great parenting tips!
Follow Patrick on Instagram!
@patrick_lemieux
This podcast addresses the following questions:
What is Gwen Jorgensen up to now?
How does Gwen Jorgensen fuel for running and triathlon?
What’s your favorite meal for on-the-go or easy transport?
How to cook the perfect steak?
What is your go-to easy recovery meal?
What are some meals for vegan athletes?
What’s the best area for cycling in the US?
How to be a good race support spouse?
Do you have any tips for parenting?
How to start a compost pile?
How do you make time for yourself as a stay at home dad?
This is the 6th episode of The Endurance Nutrition Show where we interview everyday athletes about the food they eat to fuel their success. Subscribe to see endurance athletes from cyclists to ultra runners to everything in between!
Follow us on Instagram!
@endurancenutritionshow
@emilymon_
@eleiselowe
Find us on YouTube as "The Endurance Nutrition Show"! -
Sarah Kaufmann is a professional mountain bike athlete for the DNA Pro Cycling team and a USA Cycling certified level 2 cycling coach. She has raced across the U.S. and all around the world in places such as Vietnam, Guatemala, and Canada. We talk about how Sarah fuels for her mountain bike races and her coaching philosophy and history.
Sarah has coached many athletes to some very impressive results as listed below:
NICA Varsity boys Utah North Region series champ
Masters Road Race National Champ
Belgian Waffle Ride elite women's podium
LOTOJA overall women's winner
Moab Rocks overall and stage podiums
10+ Utah State Champ titles (road, crit, TT, XC, CX)
5+ NICA State Champ and series overall podiums
30+ NICA podiums
50+ I Cup podiums
40+ UTCX podiums
15+ Park City Point 2 Point finishers
10+ LOTOJA finishers
5+ Crusher in the Tushar podiums
This is the fifth episode of The Endurance Nutrition Show where we interview everyday athletes about the food they eat to fuel their success. Subscribe to see endurance athletes from cyclists to ultra runners to everything in between!
Sarah’s coaching business:
https://kcyclingcoaching.com/
Favorite ride fuel: Asend Strawberry Acai Hydration Drink
https://asendnutrition.com/collections/hydration-products/products/strawberry-acai-1
Book: Roar by Stacy Sims
https://www.amazon.com/ROAR-Fitness-Physiology-Optimum-Performance/dp/1623366860
Stacy Sims pre-menstrual supplementation recommendations (take one each night in the week leading up to your period):
-45mg zinc
-250mg Magnesium
-1g Omega-3 fatty acids
-80mg Baby aspirin
This podcast addresses the following questions:
Why it’s best to listen to your body.
Why the lowest weight doesn’t always mean the best performance.
Our thoughts on Stacy Sim’s book Roar.
What to eat during a mountain bike race. -
Shannon O’Grady is the Chief Product Officer at Gnarly Nutrition. She has a Ph.D. in Nutritional Physiology from the University of Utah. Gnarly is a premium nutrition company that makes clean supplements for athletes. In this interview we learn about Shannon, what sets Gnarly apart from other companies, and the inspiration that led to the founding of Gnarly.
All Gnarly products are NFS Certified; This is a very prestigious and difficult certification to achieve, and requires massive amounts of investment to ensure cleanliness and purity. The most popular products are NFS certified for sport, which is even more rigorous as it tests for 270 banned substances by the World Anti-Doping Agency (WADA). EVERY Gnarly batch is tested for this level of certification!
This is the fourth episode of The Endurance Nutrition Show where we interview everyday athletes about the food they eat to fuel their success. Subscribe to see endurance athletes from cyclists to ultra runners to everything in between!
Our favorite products are the Gnarly Vanilla Vegan Protein Powder and the Gnarly Berry Lemonade BCAAs (see links below).
https://gognarly.com/product/gnarly-vegan/
https://gognarly.com/product/gnarly-bca
Shannon’s source of Utah-raised meat:
https://bluetreefarms.com/
Interview location is at the Fezzari Bicycles warehouse / headquarters.
https://www.fezzari.com/
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We interviewed two first-time mothers Breanne Nalder Harward, MS, RDN and Lindsey Stevenson about their experiences with a fit pregnancy and bike training while breastfeeding. Breanne gives specific nutritional recommendations for pregnancy and breastfeeding as a Registered Dietitian Nutritionist (RDN). Lindsey talks about her come back to bike racing after having a baby.
Contact [email protected] for any nutrition coaching needs or questions. Listeners of the podcast can have 15% off all of Breanne's services and nutrition product!
This podcast addresses the following questions:
How will my diet change during pregnancy?
How far into the pregnancy can I keep training?
What's it like sitting on a bike seat after pushing a baby out?
How quickly can I begin training postpartum?
How will breastfeeding affect my training?
How will training affect my breastfeeding?
How much should an athlete drink while breastfeeding?
This is the third episode of The Endurance Nutrition Show where we interview everyday athletes about the food they eat to fuel their success. Subscribe to see endurance athletes from cyclists to ultra runners to everything in between!
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Jackie Baker raced the first edition of the Atlas Mountain Race, a 1145 kilometer, week long bike-packing race across the Atlas mountains of Morocco. Learn how Jackie fueled herself for this transcontinental adventure which traversed gravel, singletrack, and doubletrack roads. This is the second episode of The Endurance Nutrition Show where we interview everyday athletes about the food they eat to fuel their success. Subscribe to see endurance athletes from cyclists to ultra runners to everything in between!
Hydration:
Carborocket Half Evil (Raspberry + Caffeine)
Nuun Grape / Hammer Fizz Mango tablets
Emergen-C
Food from home:
Clif Bloks - Black Cherry, Cran-Razz, Mountain Berry, Tropical Punch
Clif Shot - Chocolate Cherry
GU Stroopwafels - Wild Berries, Caramel Coffee
GU Gel - Chocolate Outrage, Sea Salt Chocolate
Pro Bar Bolt - Berry Blast, Raspberry
Snickers
Ramen
Oatmeal
Bulk mixed nuts (salty)
Food in shops along the way:
Omelettes Tagine (Moroccan dish)
Tonik wafers were faves. I bet I ate like 10
Yogurt
Bread/Pastries
Found ice cream at one shop - morning of the last day
Found oranges/bananas a few times.
Found espresso once
Coke/Fanta/Sprite
Orange Juice
Chocolate Milk
Gear:
Sleeping bag - https://www.westernmountaineering.com/sleeping-bags/extremelite-series/nanolite-top-quilt/
Sleeping Pad - https://klymit.com/products/inertia-ozone-ultralight-sleeping-pad?variant=31722981621850
Bivy - https://www.blackdiamondequipment.com/en_US/twilight-bivy-spring-2018-BD810212WASAALL1.html
Saddle Bag (I may have SAID it was the Backcountry model, but it is actually the EXPEDITION 14L) - https://www.apidura.com/shop/expedition-saddle-pack/
Fork Bags - https://www.apidura.com/shop/expedition-fork-pack-4-5l/
Frame bag, Handlebar bag, Stem Cell, Bar Bucket bag - https://www.broadforkbags.com/
Hydration Pack - https://www.dakine.com/products/session-8l
Campstove / Gear charging - https://www.bioliteenergy.com/products/campstove-2
Rolling Gear Charging https://www.peterwhitecycles.com/schmidt.php
Front light/USB Outlet https://www.sinewavecycles.com/products/sinewave-cycles-beacon
Took to Morocco, but did not take on the race: Tent - https://www.bigagnes.com/Fly-Creek-HV-UL1-Bikepack
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Find out how Jamie fueled herself as she Everested on the bike. She breaks down what she ate and how she felt during the 28 hours she was on the bike.
Links:
Official Hells500 everesting challenge profile: https://everesting.cc/hall-of-fame/#/hill/2721238579
NRG Lyft Caffeine Chews: https://www.nrglyft.com/home?ss_source=lkdinads&ss_campaign_name=The+Endurance+Nutrition+Show
Feed Zone Portables Cookbook: https://www.backcountry.com/skratch-labs-feed-zone-portables-cookbook?skid=SLB0012-ONECOL-ONESIZ&ti=U2VhcmNoIFJlc3VsdHM6ZmVlZCB6b25lOjE6MjpmZWVkIHpvbmU=
Carborocket 333 Endurance Drink: https://carborocket.com/products/333-half-evil-all-in-one-endurance-drink
