The Fueling Forward Podcast

• Q&A With Maddie - 9

  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 [email protected] 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

  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 beyondWhat 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 FundHow she has navigated running and fueling through pregnancy and postpartum, including words of wisdom for other momsWhat her transition to the marathon was like and how her fueling approach has shiftedHow she creates a healthy environment around food for her kids and a safe space for them to explore all foods without guilt or shameIf 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

  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 [email protected] 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

  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 successfulReilly'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 seasonHow Reilly was able to get her period back and find a healthy relationship with runningWhat her journey has looked like postpartum and how she has learned to appreciate her bodyIf 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

  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 [email protected]

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