FUELING for all STAGES of MOTHERRUNNER-HOOD

Send us a text This was such a great episode! We chat with Megan Robinson, a registered sports dietitian nutritionist, about how to fuel for all stages of “motherrunnerhood” from pre-pregnancy to postpartum and into perimenopause. Megan shares her expertise on how to maintain energy availability, the significance of colorful plates, and the necessity of adequate protein intake. Our conversation also touches on the challenges of postpartum nutrition, the impact of hormonal changes during perimenopause, and the importance of intuitive eating and strength training for women. You, our lovely listeners, are encouraged to prioritize your nutrition and listen to your bodies' needs during these transformative phases. Thank you Megan for a great conversation! Learn more about Megan here: https://www.megansportsrd.com Instagram: @megansportsrdn Email: megansportsrd@gmail.com MORE ABOUT MEGAN: Megan has been a registered dietitian nutritionist since 1994 and has been with The Children's Hospital of Philadelphia since 2001. She established her private practice, MeganSportsRD, LLC, in 2017. A Board Certified Specialist in Sports Dietetics and a Certified Diabetes Care and Education Specialist, Megan also serves as a Level 1 certified Road Runners Club of America coach. A seasoned distance runner herself, she has competed in many races, including the Boston Marathon, and offers personalized training programs for runners of all levels, leveraging her dual expertise in sports nutrition and running. Chapters 00:00 Introduction to Fueling in Motherhood 08:59 Nutrition for Pregnancy and Pre-Pregnancy 25:34 Fueling for Long-Distance Running During Pregnancy 27:41 The Risks of Fasted Running 34:54 Postpartum Nutrition and Running 42:54 Weight Management Postpartum 45:08 Nutrition Timing and Strategies for Moms 47:14 Packing Snacks Like a Pro 49:07 Mindful Eating and Hunger Management 52:10 Navigating Perimenopause and Menopause Nutrition 57:46 Understanding Nutritional Needs During the Menstrual Cycle Whitney Heins is a mom of 2, a lifelong runner, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com . When training for her first marathon as a mom, she found a dearth of information related to running and motherhood. She also felt extremely isolated as a new mom. As a former TV journalist and a freelance writer she decided to use her skills to fill the void with an online resource and community, called The Mother Runners. Whitney also recognized a need for run coaches who understood the demands of motherhood, so she also became a running coach—unearthing a passion for helping moms reap the rewards and empowerment of running. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. She lives in Knoxville, TN with her husband, two kids, and three dogs. www.themotherrunners.com Instagram: @themotherrunners YouTube: The Mother Runners whitney@themotherrunners.com