The Plant-Based Athlete Blueprint: The 5 Core Principles I Teach All My Runners Artwork

Greenletes Podcast

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.

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Greenletes Podcast

The Plant-Based Athlete Blueprint: The 5 Core Principles I Teach All My Runners

January 13, 2026 • Natalie Rizzo, MS, RD

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Feeling confused about how to fuel your running on a plant-based diet?

In this episode, plant-based sports dietitian and runner Natalie Rizzo shares The Plant-Based Athlete Blueprint, aka the five core principles she teaches all her runners to improve energy, performance, hydration, and recovery. You’ll learn how to fuel at the right times, avoid hitting the wall, hydrate beyond just water, and recover properly so running feels sustainable, not exhausting.

Whether you’re new to plant-based running or want to fuel with more confidence, this episode lays the foundation.

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Check out Natalie's book 📕: Planted Performance