While organic food and drink may not have an immediate effect on your performance as a runner, the long term effects of organic food on your overall health, as well as that of our planet, are important. After all, you are what you eat.

What can the rest of us learn from how ultra-runners fuel themselves on runs of 50 miles, 100 miles or longer. Special guests include Team Clif Bar athletes Scott Jurek and Geoff Roes.

Find out what electrolytes are, the best ways for runners to take them in, and the importance of gauging the amount that’s right for you.

Learn what bonking is, how best to avoid it and ways to un-bonk.

Learn about the many different ways to carry your food and drink while on a long run. Like most things, it’s about finding the one that works best for you. Special guests Darris & Star Blackford of the Clif Bar Pace Team join us to share how they like to carry their sports nutrition.

Fat is one of the most important elements of a runner’s nutrition and has many benefits. In this episode, we discuss the importance of fat, good fats versus bad fats and the best ways to consume it over the course of your day.

Running relays is one of the most memorable experiences a runner can have. In this episode, we’ll discuss what and when to eat and the importance of recovering after each of your legs.

In this episode we look specifically at vegetarian/vegan running diets to find out exactly what you should be eating to get the nutrition your body needs. Plus, legendary ultra runner Scott Jurek — vegan for over a decade — drops by to share some valuable tips from his career as a professional runner.

The 5K and 10K are a great way to enter the sport of running. Plus these races are a lot of fun. But even though these distances are relatively short, thinking about your nutrition is still important. In this episode you’ll learn about the differences, nutritionally, in preparing for and completing a 5K and 10K.

Learn all about the science of sweat, how to gauge your sweat rate and what to do to replenish your body with the hydration it needs.

Learn how to take advantage of the benefits of caffeine, as well as avoid some of the pitfalls associated with taking in too much. 

Explore the benefits of meal planning. We all know that what we put into our bodies directly affects our performance. But sometimes it can be hard to get everything in on every meal. Meal planning is about looking at your meals as a whole, not just individually, making sure you’re getting what you need over the course of a whole week. It doesn’t have to be too complicated to get your nutrition right; it just requires a little more planning and preparation. 

Just as nutrition is vital for energy and sustenance, you need encouragement and support to sustain you. For that we created the CLIF Bar Pace Team. In this latest episode of CLIFCast, you’ll learn about the challenges of going out too fast, the importance of a steady pace, what you really need when hitting the last few miles of a race and how the CLIF Bar Pace Team can help you finish a marathon with a smile that’s 26.2 miles wide. 

Protein is the building blocks of muscle. Without it, you can’t get all the amazing benefits from your workout because protein helps tissues recover and rebuild. But what exactly is protein? What are the different foods we can eat to get it into our body, and is it something we crave? Here we will learn the differences between plant-based proteins and animal-based proteins, when to eat, what protein snacks to have, and we may even shatter some protein myths. 

Learn exactly what energy is (is it the same as calories?), how it feels in your body and what the best foods are for it. You’ll get the facts about the benefits of fat, the best vegetables to eat for energy and why caffeine can increase your performance.

Get the scoop on what to do on the day of a race. We explore what foods and drinks might be best for your half or full marathon, or other long distance races. What should you eat the night before a race, the morning of, or mere minutes before the starting gun goes off? Learn about eating and drinking on and off course, on and around your big day. 

Whether running a 5-mile loop or a 100-mile Ultra – dehydration happens. But if you know what to drink and when, you can diminish the chances of depleting your body of its greatest and most important resource: water. In this episode, we explore the effects of water and electrolytes in our body, the dangers of sodium loss, and the best way to replenish all of them. 

Just because your body has stopped moving doesn’t mean you’re anywhere near done. Truth is, your body continues to work double-time on the inside in order to recover from your well-earned wear and tear. What foods and/or drinks are best for rebuilding muscle tissue? What are the best ways to recover lost fluids and electrolytes post race? And what is this “Recovery Window of Opportunity” we keep hearing about? The answers are within.

Learn the basics of sports nutrition for runners. Find out what you should eat, when and how. Do we drink right before a run or during? What should we have after? And, what should we not eat.