{"id":57823,"date":"2025-07-07T14:52:57","date_gmt":"2025-07-07T21:52:57","guid":{"rendered":"https:\/\/cronometer.com\/blog\/episode-37-fuelling-for-the-life-you-live-with-claire-shorenstein\/"},"modified":"2025-09-05T15:00:53","modified_gmt":"2025-09-05T22:00:53","slug":"episode-37-fuelling-for-the-life-you-live-with-claire-shorenstein","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/episode-37-fuelling-for-the-life-you-live-with-claire-shorenstein\/","title":{"rendered":"Episode 37: Fuelling for the Life You Live with Claire Shorenstein"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"57823\" class=\"elementor elementor-57823\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6dc2a9cd e-flex e-con-boxed e-con e-parent\" data-id=\"6dc2a9cd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3ec680d8 elementor-widget elementor-widget-text-editor\" data-id=\"3ec680d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><iframe style=\"border: none;\" src=\"https:\/\/www.podbean.com\/player-v2\/?share=1&amp;download=1&amp;rtl=0&amp;fonts=Arial&amp;skin=f6f6f6&amp;font-color=auto&amp;btn-skin=ff6d00&amp;multiple_size=315&amp;square_size=150&amp;order=episodic&amp;filter=all&amp;limit=11&amp;season=all&amp;tag=all&amp;logo_link=none&amp;i=5k9m6-18fc834-pb\" width=\"100%\" height=\"150\" scrolling=\"no\" data-name=\"pb-iframe-player\"><span style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p><p>Whether you\u2019re mountain biking, paddleboarding, chasing your kids or running just for the joy of it, how do you know you\u2019re eating enough to keep up? In this episode of Discovering Nutrition, our host Eliisa sits down with registered dietitian and sports nutrition expert Claire Shorenstein to explore the energy needs of the everyday athlete. They dive deep into what proper fuelling looks like when you\u2019re active but not training for a specific event, how to tell if you\u2019re unintentionally underfueling, and why you might need to rethink rest days, recovery and those tempting wearable metrics. Claire shares practical tools, expert strategies and science-backed insights that can help you feel better, train smarter and live fully without obsessing over calories or falling into restriction. This episode is a must-listen for anyone who moves their body most days, not because they have to, but because they love to.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3039024 elementor-widget elementor-widget-text-editor\" data-id=\"3039024\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Key Topics<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-414f3df elementor-widget elementor-widget-text-editor\" data-id=\"414f3df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"p1\"><strong>Fuel Beyond Training Goals<\/strong>: Claire explains that your body does not know if you are training for a race or just being active for fun. All movement counts toward energy use, from commuting and dog walking to gardening and playing with your kids. Fueling should reflect your total activity, not just formal workouts.<\/li><li><strong>Energy Balance vs. Listening to Your Body<\/strong>:\u00a0While fitness trackers and calorie apps can be useful, Claire cautions against focusing only on exact numbers. She encourages using performance signals such as sleep, mood, recovery, and hunger cues to guide fueling. Tools like \u201cperformance plates\u201d help visualize how to adjust carbs, protein, and fats based on training intensity.<\/li><li><strong>Supplements and Shortcuts<\/strong>:\u00a0Claire follows a \u201cfood first, but not food always\u201d approach. Supplements have a place when there is a clear need confirmed by lab work, such as vitamin D, iron, or creatine. She warns against relying on pills as shortcuts since no supplement can replace the basics of eating enough calories, carbs, protein, and resting well.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7a94ef elementor-widget elementor-widget-text-editor\" data-id=\"c7a94ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Questions Answered in this Episode<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d04027b elementor-widget elementor-widget-text-editor\" data-id=\"d04027b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"p1\"><b>Should you eat back the calories you burn from exercise, or is it better to focus on how you feel and recover? <\/b><b><\/b>Claire suggests not matching calories burned to calories eaten too strictly. Instead, use body signals like energy, sleep, and recovery to guide how much you eat.<\/li><li class=\"p1\"><b>Can you pursue weight loss and peak performance at the same time, or do these goals conflict? <\/b><b><\/b>Trying to do both usually backfires. Claire explains that weight loss and optimal performance require different fueling strategies, so it is best to separate these goals.<\/li><li class=\"p1\"><b>How often should you fuel during long endurance efforts like hikes, bike rides, or multi-day adventures, and should you follow hunger cues or a set schedule? <\/b><b><\/b>Relying on hunger is not enough. Claire recommends fueling on a schedule, often every 30\u201360 minutes, aiming for steady carbohydrate intake to avoid crashes.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7c428f elementor-widget elementor-widget-text-editor\" data-id=\"d7c428f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Key Notes<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28afb3a elementor-widget elementor-widget-text-editor\" data-id=\"28afb3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Why everyday movement counts, even if you\u2019re not training for an event.<\/li><li>Energy availability explained using the \u201cbank account\u201d analogy.<\/li><li>How to use wearables and nutrition trackers as tools, not rulebooks.<\/li><li>The hidden impact of underfueling on recovery, mood, hormones and performance.<\/li><li>What to eat and how often when you\u2019re on the move for hours.<\/li><li>Why weight loss and performance rarely go hand in hand.<\/li><li>When supplements are useful and when they just add clutter.<\/li><li>How to build a long-term movement lifestyle without burnout.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c75e20 elementor-widget elementor-widget-text-editor\" data-id=\"3c75e20\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Links<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc9f2e7 elementor-widget elementor-widget-text-editor\" data-id=\"bc9f2e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Claire&#8217;s website: <a href=\"https:\/\/www.eatforendurance.com\/\">https:\/\/www.eatforendurance.com\/<\/a><\/p><p>Instagram: <a href=\"https:\/\/www.instagram.com\/eatforendurance\/\">www.instagram.com\/eatforendurance\/<\/a><\/p><p>YouTube: <a href=\"https:\/\/www.youtube.com\/@eatforendurance\">www.youtube.com\/@eatforendurance<\/a><\/p><p>Facebook: <a href=\"https:\/\/www.facebook.com\/eatforendurance\/\">www.facebook.com\/eatforendurance\/<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d2dd9e e-flex e-con-boxed e-con e-parent\" data-id=\"5d2dd9e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\ufeff Whether you\u2019re mountain biking, paddleboarding, chasing your kids or running just for the joy of it, how do you know you\u2019re eating enough to keep up? In this episode of Discovering Nutrition, our host Eliisa sits down with registered dietitian and sports nutrition expert Claire Shorenstein to explore the energy needs of the everyday [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":57827,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[3351],"tags":[],"class_list":["post-57823","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-podcast"],"_links":{"self":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/57823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/comments?post=57823"}],"version-history":[{"count":9,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/57823\/revisions"}],"predecessor-version":[{"id":58000,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/57823\/revisions\/58000"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media\/57827"}],"wp:attachment":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media?parent=57823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/categories?post=57823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/tags?post=57823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}