Greenletes Podcast

Natalie Rizzo, MS, RD
  • 5.0 (15)
  • NUTRITION
  • UPDATED WEEKLY

The Greenletes Podcast is hosted by Registered Dietitian Natalie Rizzo and features experts from the sports nutrition and fitness industry. Each episode provides plenty of practical nutrition and fitness information for everyday athletes, with a plant-based twist. Natalie interviews dietitians who work with pro athletes, editors for health & wellness magazines, pro trainers, plant-based athletes and more. Whether you're interested in learning how to use nutrition to maximize performance, you're looking for tips on going plant-based or you want to up your fitness game, the Greenletes Podcast has you covered.

  1. 3H AGO

    Should Women Take Creatine? The Truth for Plant-Based Athletes

    Creatine is having a major moment—but most of the advice out there isn’t designed for women… or plant-based athletes. So should you be taking it? In this episode, I’m breaking down everything you need to know about creatine from a female, plant-based perspective.  In this episode, we cover:  What creatine is and how it supports energy production  Why plant-based athletes may respond differently  The real benefits for strength, performance, and recovery  What the research says about women specifically  Creatine and mood: is there actually a connection?  How much to take and when  Whether you actually need it based on your goalsApply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    10 min

  2. APR 28

    What Pro Athletes Actually Eat (and What You Can Learn From It) with Sports Dietitian Emily Kaley

    What can everyday athletes learn from Olympians and pro sports teams? In this episode, I sit down with sports dietitian Emily Kaley, who has worked with organizations like the Chicago Cubs, New York Mets, and Washington Nationals, to break down what fueling actually looks like at the highest level—and how those same principles apply to you. Emily shares her incredible journey from collegiate athlete to working in Major League Baseball, building nutrition programs from the ground up, and eventually launching her own private practice. Along the way, we dive into the biggest misconceptions in sports nutrition and what athletes (at every level) are getting wrong. We cover:  The #1 habit that separates high performers from everyone else (hint: it’s not protein)  What a real day of eating looks like for pro athletes  Why fuel timing matters more than most people think  The truth about carbs, supplements, and trendy diets  How to fuel for evening workouts vs. early morning training  What Emily learned from culinary school—and how to keep meals simple but effective  Plant-based fueling for athletes and how to do it right Plus, a rapid-fire round where Emily shares her most controversial nutrition takes, underrated habits, and what she wishes more athletes understood. Apply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    43 min

  3. APR 21

    Body Image in Sport: What Athletes Get Wrong About Weight & Performance with Sports Dietitian Adena Neglia

    Body image isn’t just a “women’s issue” or something that affects aesthetic sport. It shows up across all athletes, from elite professionals to everyday runners. In this episode, I’m joined by sports dietitian Adena Neglia, who’s worked with elite teams like the Brooklyn Nets and New York City Ballet, to unpack the complicated relationship between body image, fueling, and performance. We dive into why athletes are uniquely vulnerable to body image struggles, how one small comment from a coach can stick for years, and why the belief that “leaner = faster” isn’t backed by science. Adena also shares what she’s seeing behind the scenes with elite athletes and how it’s not so different from what everyday runners experience. If you’ve ever thought, “I’d be faster if I just lost a few pounds,” this episode is a must-listen. Apply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    37 min

  4. APR 13

    Exactly How to Carb Load the Week Before a Marathon

    If you’re running the Boston Marathon (or any marathon), what you eat this week can make or break your race. And most runners get it wrong. In this episode, I’m breaking down exactly how to carb load the right way—so you show up on race day feeling energized, not sluggish, bloated, or underfueled. You’ll learn:  Why carb loading is NOT just a big pasta dinner the night before  Exactly when to start (and how much to eat)  What a full day of carb loading actually looks like  How to avoid common mistakes that lead to GI issues mid-race  What to eat the night before and the morning of your race If you’ve ever hit the wall, felt low energy late in a race, or just want to feel more confident going into race day—this episode is your game plan. 🎧 Hit play, then save this episode so you can come back to it during race week. Or watch the episode on YouTube!  Apply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    13 min

  5. MAR 30

    What I Eat in a Week as a Plant-Based Runner (Simple Dinners for Busy Athletes)

    In this episode, I’m pulling back the curtain on what I eat in a typical week as a sports dietitian, marathoner, and busy mom. Spoiler: it’s not complicated. I’m sharing the real dinners I make on weeknights, all ready in about 30 minutes or less. Plus, the simple system I use to make sure my meals are balanced, nourishing, and realistic (even on the busiest days). You’ll learn:  How I plan a week of plant-based dinners in 10–15 minutes The simple formula I use to build balanced meals for energy + recovery  Why I rely on theme nights (like Taco Tuesday + Pizza Friday) How to get enough plant-based protein as an active person Easy dinner ideas you can repeat every week without getting bored These are the exact strategies I use to stay consistent with my nutrition and feel strong in my training without spending hours in the kitchen. Watch the YouTube video to see examples of the dinners:  If this episode was helpful: subscribe, leave a rating, and share it with a friend who’s always wondering what to make for dinner. Apply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    10 min

  6. MAR 24

    Why You’re Not Recovering From Your Runs (And How to Fix It on a Plant-Based Diet)

    In this episode, sports dietitian and Greenletes founder Natalie Rizzo breaks down the most common mistakes runners make when it comes to recovery, especially on a plant-based diet, and how to fix them so you can feel stronger, faster, and more energized. You’ll learn:  Why under-fueling is the #1 reason runners struggle to recover  What the research actually says about the post-run recovery window (hint: it’s more than 30 minutes)  How to properly time your post-run snack and meal for better energy and less soreness  The key nutrients plant-based runners need to watch (like iron, B12, and vitamin D)  Why hydration and electrolytes can make or break your recovery Plus, Natalie shares simple, realistic plant-based meal and snack ideas you can start using right away. 🎯 Free Resource:  Start the Plant-Based Performance Reset: a free 7-day course to help you fuel smarter, recover better, and run stronger. Sign up here! Apply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    12 min

  7. MAR 17

    Protein for Plant-Based Athletes: How Much You Really Need + My Daily Intake Breakdown

    Protein is everywhere right now, but how much do plant-based athletes actually need? In this episode, I’m breaking down everything you need to know about protein on a plant-based diet, inspired by a question I’ve been getting a lot lately: “How much protein do you eat in a day?” I’ll share my real numbers (and how I figured them out), plus what they actually mean for performance, recovery, and body composition. We’ll cover: How to calculate your personal protein needs (without overcomplicating it)Why plant-based athletes may need to think about protein a little differentlyThe truth about “incomplete” proteins (and why you don’t need to stress)The best high-protein plant foods (and how to build balanced meals)How to time your protein for better recovery and appetite controlWhether protein powders and “high-protein” products are worth it Want help putting this into practice? Join Fuel Better: Nutrition Coaching for Plant-Based Runners to get personalized guidance, meal frameworks, and support to fuel your training the right way. Get a month free now! Apply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    20 min

  8. MAR 10

    The 3- Step Fueling Framework To Master Your Running Nutrition

    Feeling drained on your runs? Struggling with recovery or inconsistent performance? In this episode, Natalie Rizzo, MS, RD, breaks down her step-by-step plant-based fueling framework that helps runners and endurance athletes master their nutrition for every workout. You’ll learn how to: Plan your pre-run fuel for energy without gut issuesTake in the right carbs, protein, and electrolytes during exerciseRecover effectively with post-run meals and snacksBuild a repeatable, easy-to-follow system that makes fueling second natureWant to work with Natalie? Try Fuel Better, and get the first month free!  Start the free Plant-Based Performance Reset course now!  Apply to work with Natalie for 1-on-1 nutrition coaching!  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    22 min
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Trailer

5
out of 5
15 Ratings

About

The Greenletes Podcast is hosted by Registered Dietitian Natalie Rizzo and features experts from the sports nutrition and fitness industry. Each episode provides plenty of practical nutrition and fitness information for everyday athletes, with a plant-based twist. Natalie interviews dietitians who work with pro athletes, editors for health & wellness magazines, pro trainers, plant-based athletes and more. Whether you're interested in learning how to use nutrition to maximize performance, you're looking for tips on going plant-based or you want to up your fitness game, the Greenletes Podcast has you covered.

Information

  • Creator
    Natalie Rizzo, MS, RD
  • Years Active
    2021 - 2026
  • Episodes
    72
  • Rating
    Clean
  • Copyright
    © 2026 Greenletes Podcast
  • Show Website
    Greenletes Podcast

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