The Raynor Strength and Nutrition Podcast

In this episode, Registered Dietitian Michael Raynor, and Erika (our dietetic intern at Raynor Strength and Nutrition for the month of March 2026) sit down to discuss the basics of electrolytes and answer the questions: What are electrolytes? Do I need them? What is Sweat Testing? What do electrolytes do in the body? Why are the often talked about when it comes to being hydrated? ....and more! If...

What do heat, dehydration, and gut training have in common? They can ALL impact the gastrointestinal tract during exercise! In today's episode, Registered Dietitians Liz and Michael Raynor discuss GI distress in athletes, its causes, what can make symptoms worse, and what you can do to prevent and manage symptoms better. They also dive into how heat and dehydration impact the gut and nutrient...

Michael Raynor, MS, RD, LDN and Erika Rathke, our dietetic intern, sit down to discuss the large body of research on creatine, beta-alanine, beetroot juice, and sodium bicarb for sports performance. They break down what types of athletes could benefit from these supplements, their mechanism of action in the body, and the pros and cons of supplementing. Before you listen, remember, no supplement ca...

Ever wondered what it takes to fuel a football team for peak performance? We are breaking down the science behind sports nutrition, game-time fueling strategies, and some surprising food facts that will make you rethink your Big Game spread! From carb-loading to creatine to hydration hacks and fun food trivia, this episode has everything you need—whether you're an athlete, a fan, or just here...

Are you an athlete, coach, parent, or active human that never heard of RED-S? This podcast is for you! Liz and Mackenzie dive deep into everything you need to know about symptoms of RED-S, short and long term consequences, and strategies you can incorporate TODAY to prevent you or your athletes from falling into a low energy availability state. Want to work with us? Visit www.raynorstrengthandnutr...

In this episode we share a detailed race recap of the Umstead 100 miler - from the long journey it took to get to the start line to what tastes good at mile 87.5 - we're giving you all the details.  We also share many tips for training for and racing and, most importantly, fueling if you are looking to get into endurance sports of any kind.   Follow Raynor Strength and Nutrition on Instagram ⁠...

In this episode Michael Raynor sits down with Ben Turits, owner of the Endurance Collective and a massage therapist specializing in sports therapy work, to discuss the impact of regular bodywork on performance and recovery.  If you you've been curious about the benefits of massage therapy for athletes and non-athletes, how to get the most out of your massage, or what to do in between massages...

Follow along with Liz as she trains for her first 50 mile race...which happened last Saturday! In this episode we share a detailed race recap of the Umstead 50 miler - from Liz's favorite race foods to what you think about when you run for 50 miles - we're giving you all the details.  We also do a a rapid fire Q&A about the highs and lows of the race, and share some tips for training for...

In this episode, Michael and Liz Raynor are talking all about women! Specifically, something we see with our clients often and are SO passionate about - underfueling and how it can impact a women’s health and performance.  We’ll be diving into what adequate fueling means, what can happen when we are not adequately fueled (aka underfueled), and some quick tweaks women can make to their nutriti...

In this episode, Michael and Liz Raynor discuss five supplements that can be beneficial for endurance athletes. Whether it’s to help improve performance, aid recovery, or help shore up gaps that endurance athletes often have in their diets, these are some of the most well researched supplements for endurance athletes.  Before you dive in, it's important to note we recommend starting with a fo...

Follow along with Liz as she trains for her first 50 mile race happening in April 2022! From how to fuel for high mileage weeks to the perfect pair of shorts in this series of podcasts we'll be taking you along for the ride that is training for a 50 mile race. In this episode we share updates on how training is going (spoiler: it's great!), fueling updates - along with some tips for you, and gear...

In this episode Michael and Liz Raynor discuss the impact of post-workout nutrition on recovery.  First, we give a high level overview of the physiological responses to exercise, then we cover practical nutrition strategies to address these, and lastly we discuss when and what to eat post-workout. If you want to know how and when to eat after workouts to maximize your recovery and prep for yo...

Looking to improve your performance in 2022? Start small with some of our favorite foundational habits that are sometimes overlooked, but hugely impactful! This is one of our favorite topics to discuss and we are SO passionate about the impact these habits can have on your life and ability to accomplish your health, wellness, and/or performance goals.  In this episode Liz and Michael Raynor d...

Happy New Year! Did you know that according to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day? That's almost half our day completely influenced by our habits! In this episode Liz and Michael Raynor break down habits - what they are, how to hack them, and why you should start with focusing on small habits to get you to your big goals in 2022. &...

In this episode Michael and Liz Raynor discuss Liz's current ultramarathon training cycle, what made her decide to take the jump from marathons to ultras, and how they've been fueling her training so far.  Liz is currently training for her first 50 mile race that will be in April 2022.  From how to fuel during long runs to the perfect hairstyle to prevent matting in this series of podcas...

In this episode Michael and Liz Raynor discuss the performance benefits of pre-workout nutrition for endurance athletes.  First, we dive into our bodies preferred energy source for activity (#carbs), then we cover some frequently asked questions about the impacts of fasting on performance, and lastly we discuss when and what to eat pre-workout. If you want to know how to eat before workouts t...

In this episode Michael and Liz Raynor discuss the many benefits of strength training for endurance athletes.  Spoiler alert: there's a lot of benefits.  From reducing risk of injury, allowing you to train consistently, to improving your running efficiency and power there's so many reasons to incorporate strength training into your training plan.  Want to know how? Give this episode...

Did you know over 75% of US adults aren't getting enough water? In this episode Michael and Liz Raynor breakdown everything you need to know about hydration.  From why it's important for overall health and wellness (spoiler alert: every system in your body functions better with adequate hydration) to specific recommendations for athletes to monitor their hydration needs, you'll leave this epi...

Welcome to our podcast! In this episode we share the Raynor Strength and Nutrition Origin Story.  You'll get to know your podcast hosts - the owners of Raynor Strength and Nutrition - Liz and Michael Raynor, how they met, what inspired them to start Raynor Strength and Nutrition, and we share what you can expect from the podcast in the future.    Follow Raynor Strength and Nutrition...