The Runner Nutrition Plan

An all-inclusive nutrition guide to help you eat right for your sport and flawlessly utilize nutrition to reach your peak potential as a runner. 


As a Registered Dietitian, writer for Runner's World and creator of The No-Brainer Nutrition Guide for Every Runner, I know that fueling and nutrition are two of the most important topics for runners.

I also know that nutrition can be confusing! As a matter of fact, I used to be VERY confused by nutrition.

I wasn't always a Registered Dietitian or a runner. I changed careers when I was in my mid-20's to become an RD. It all started out of curiosity about the food I was eating...

I always liked to cook, but I would swap ingredients to try to make my meals as healthy as possible. In doing so, I would read about food nutrition topics for hours, and I came to a simple conclusion. Nutrition is really confusing! That's when I decided to go back to school to get my Master's in Nutrition & Exercise Physiology at Columbia University.

Fast forward a few years, and I'm in grad school studying to become a Registered Dietitian. After really enjoying my sports nutrition class, I decided to sign up for my first ever race-- a half marathon.

Let me tell you...training for this race did a number on me. Not only had I never run more than a few miles before, but I had to learn about so many nutrition topics, like what to eat before and after a run, when to fuel during a run, hydration techniques, how many calories I needed, how to handle GI issues and more.

I learned so much, and I decided to dedicate my career to helping other runners understand these principles. I found that incorporating simple sports nutrition techniques REALLY helped me finish that race and many MANY more races to follow.

Maybe you've had the same questions I did, like... 

  • How should I eat for everyday training?
  • Should I take in fuel during a run?
  • How should my nutrition change when I run a half marathon or marathon?
  • How many calories do I really need as a runner?
  • Should I be taking any supplements?
  • Should I take in fuel during a run? All of the options are full of sugar!
  • How much do I really need to drink to stay hydrated?
  • Should I eat snacks or stay away?
  • How do I curb sugar cravings?


These are some of the most common questions I've heard from many runners, and I'm here to help!

Introducing...

The Runner Nutrition Plan

An all-inclusive nutrition guide for runners, covering a variety of frequently asked about topics--with LIVE access to a Sports Dietitian. Learn how to make your nutrition work for you and finally reach your peak potential as a runner. 

 With The Runner Nutrition Plan, you’ll receive... 

  • 15 lessons on a variety of topics, such as fueling for everyday training, long distance fueling, how to fuel during a run, weight loss for runners, how to curb sugar cravings, intuitive eating, hydration and electrolytes, and how many calories runners actually need. 
  • 9 original recipes, including pre-workout snacks, post-run recovery meals, natural long run fueling options and homemade sports drinks
  • Carb loading meal plan
  • 7-day meal prep plan (with recipes)
  • Extensive list of 30 homemade and store bought healthy snacks for runners
  • Access to a private Facebook group for community support
  • A weekly “call for questions”, in which I answer all of your burning nutrition questions in the group  

If that's not enticing enough, you'll also get this BONUS...

The No-Brainer Nutrition Guide For Every Runner

An all-inclusive nutrition guide with over 15 topics that will help you master your fueling plan, give you more energy, banish tummy troubles and run your best race ever!

I want in for! ($254) 

Who created all of this awesome info?

Hey, that’s me! I’m Natalie Rizzo, an NYC-based Registered Dietitian, creator of Nutrition à la Natalie and marathon runner. I write for and act as the expert in several national publications, like Runner’s World, Prevention and NBC News.  

My goal is to simplify complicated nutrition information so that you can achieve all of your fitness and nutrition goals. I want to teach you how to use nutrition and fitness to reach your peak athletic potential, whether that’s losing enough weight to run a mile or running a marathon.  

Throughout my career, I've learned that no runner can "go the distance" without knowing about nutrition. My goal is to help you navigate this complicated landscape of "food as fuel".

Frequently Asked Questions

  • Who is this course right for?

All types of runners! There is info for new runners, as well as long distance runners. Understanding the basics of nutrition will be helpful, but I try to keep the information as simple as possible.

  • Do I need to know how to cook to get something from this course?

Nope. There are recipes for people who like to cook, but there are also tons of suggestions for people who like packaged options.

  • What if I don't have a Facebook account

That’s totally fine! The Facebook group is not mandatory!

  • How long will I have access to the course?

You get lifetime access.

  • How long are the lessons?

Each lesson is about 10-15 minutes and is accompanied by additional resources, like guides or recipes.

  • What if I have a burning question that you don’t address?

Each week, I will put out a call for questions on Monday and answer them by the end of the week.

  • If I’m unhappy, can I have my money back?

If you can prove that you watched all the lesson and are unhappy with the program and results, I will refund your money.

Sign me up! ($254)