In this episode, we’re joined by the powerhouse sports dietitian, endurance athlete, and founder of Satiate Nutrition — Hayden James.
Hayden’s a jack-of-all-trades when it comes to movement: she runs ultras, climbs rock faces, skis the backcountry, and lifts weights — all while balancing her work as a certified diabetes educator and a private practice dietitian working with endurance athletes.
We dive deep into performance nutrition for endurance and mountain athletes, including:
Why a high-carb diet is crucial (even if you're a "fat-adapted" fan)
The truth about collagen and its role in injury recovery
Why Hayden really doesn’t like greens powders (spoiler: heavy metals)
The dangers and hype around CGMs (continuous glucose monitors)
How to plan race-day fuelling, hydration, and even snacks that won’t freeze on a ski tour
DIY performance gel recipes that’ll save you $$$
Heat vs. altitude vs. cold: how conditions change your fuelling and hydration needs
And why even the fastest runners can underperform without proper nutrition
Hayden also shares personal stories from the trails, training insights for the gruelling Speedgoat 50K, and how she’s balancing climbing goals with ultra-prep.
If you're an endurance athlete looking to dial in your nutrition or just want to hear from someone who lives this stuff, this one’s for you.
📌 Learn more about Hayden at
🔗 https://satiatenutrition.com
📸 Instagram: @satiatenutrition
If you enjoy this video then follow along with TFD on socials;
Instagram https://www.instagram.com/the_fightdietitian/
TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en
Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120
🎧 Tune in, take notes, and maybe rethink that $75 greens powder subscription.
Chapters:
00:00 - Intro & Hayden’s background in sports nutrition
03:05 - Working with endurance and mountain athletes
06:20 - Collagen: hype vs. reality
10:35 - The truth about greens powders & supplement safety
16:15 - Protein timing & the post-workout "window"
20:40 - Coffee, GI issues & hydration myths
26:10 - Are CGMs helpful for athletes?
31:40 - Carbohydrates and athletic performance
36:25 - The hidden costs of low-carb training
41:00 - Fueling fast friends vs. fueling for performance
45:20 - Climbing, cramping & multi-sport training
49:50 - Nutrition for racing in heat and cold
54:40 - Sweat testing, hydration strategies & salt intake
1:00:15 - Altitude training: what changes at elevation
1:05:05 - Race-day fueling & carb-loading tips
1:10:30 - DIY endurance gels & fueling on a budget
1:14:20 - Final thoughts on performance, mindset & goals
1:17:15 - Conference plug & where to find more info