Kelly Jones: Optimal Nutrition for Performance and Longevity   Is there a perfect diet for runners? What about macros? What are the common mistakes made when switching to a plant-forward diet? Kelly Jones provides her thoughts on these topics as well as body size, glycogen depleted runs, intuitive eating, and more in this episode hosted by Coach Claire Bartholic.    Kelly is a board certified specialist in sports dietetics, focusing on performance nutrition for endurance sports. She has consulted with high level organizations such as USA Swimming, the Philadelphia Phillies and New York Road Runners, and has been featured as an publications such as Runner’s World, US News and World Report, Women’s Running, and Women’s Health.    Her career began as an Associate Professor of Nutrition for nine-years in Pennsylvania and before that she was a Division I athlete in swimming.  Today, as a mom and business owner, Kelly continues to compete in road races and triathlons, and creates recipes and resources that offer practical solutions to optimize physical and mental performance. Although Kelly works with many kinds of athletes, in this episode she focuses her expertise specifically on performance nutrition for runners. She delivers a positive message about fueling properly for running as well as for living your optimal life.    Kelly uses an evidence-based nutrition approach, focusing on what she calls "plant forward performance nutrition." With so many of us quarantined right now, it’s easy for us to neglect our nutrition. Especially with the potential disruptions to the meat industry, it’s more important than ever for us to find ways to add plants to our diets in a way that optimizes performance. Questions Kelly is asked:   2:43 You specialize in performance nutrition for endurance sports.  Can you explain exactly what that means and how you work with athletes? 3:56 What is the best diet? 5:23 What’s the difference between eating for performance vs. eating for longevity? 6:53 How do you feel about eating whole foods during training and races to avoid sugar? 9:04 What’s your philosophy with macros (Carbs, Protein, Fat)? 11:59 Timing wise, when should you eat what? 14:25 What about glycogen depleted runs? 15:44 What is your experience with race-weight, performance, orthorexia, etc…? 19:07 How do you find the balance between eating for fuel and eating just the right amount? 20:50 What do you mean ‘plant forward nutrition approach’? 22:28 What are the challenges with plant-based eating with nutrient deficiency and performance? 25:10 How do you help people to trust their body when it comes to eating? 27:26 Do you find that our bodies adapt easily to new eating habits? 28:52 What advice would you give yourself back when you started running? 29:55 What is the best gift running has given you? 30:29 How can people connect with you? Quotes by Kelly:   “For anyone, I still would recommend inclusion of more plants no matter what you’re trying to follow”   “Could you still train and race with less carbohydrates than what might be recommended? Sure, but are you going to feel as energized physically and mentally as you should? Are you going to perform as well? That’s the question.”   “I’m a big advocate for eating your energy before you need to use it.”   “The glycogen depleted runs, while there’s a lot of people talking about them, there isn’t a lot of research to support them. And what I try to help people understand too is that you might see there’s one study on something, but that doesn’t mean that the practice is what we call evidence based.”   “I try to tell people too, if you have a run where you’re not feeling energized, where it’s mentally hard to get through, it’s physically hard to get through, how is that going to help you get closer to your goal?”   “We don’t really have good evidence that a smaller body size is actually going to benefit racing, but we do have a lot of evidence… that a smaller body size can actually impair your health