173. Elite Ultrarunning on a Vegan Diet + Injury Prevention with Dr Stefanie Flippin

Female Athlete Nutrition

This episode of the Female Athlete Nutrition podcast is with professional ultrarunner and board-certified physician and surgeon Dr Stefanie Flippin. Stefanie just completed lululemon’s FURTHER event, running an epic 6-day ultramarathon in the name of science and research into women’s sport. We discuss her career path as a surgeon, as well as her recent decision to step away and prioritize her running and coaching careers. Stefanie shares her athletic background, beginning as a ballet dancer before finding running and now competing as an elite ultrarunner. She talks about how her medical training informs her approach to injuries and coaching, and the ways stress and grief have recently influenced her physical health. We discuss some key factors influencing injuries: nutrition, training, and strength. Stefanie follows a vegan diet and we dive deep into how and why she made the transition, meeting her nutrition needs as a plant-based elite athlete, and common myths about getting enough iron and protein. Stefanie gives listeners great advice on finding vegan protein sources, as well as tips for people wanting to eat more plant-based. We chat about Stefanie’s racing and training nutrition, including avoiding high fiber foods close to race day, and consuming carbohydrates and gels on the run. We finish off with our end of the podcast questions, hearing more about Stefanie’s diverse athletic background!

TOPIC TIMESTAMPS:

10:00 Dr Flippin: Stef’s medical background as a surgeon; from ballet to running

14:10 The impact of stress and grief on injuries

18:00 Knowing when to run vs rest, when to push through

21:00 Injury prevention: addressing nutrition, training, and strength

25:00 Going vegan as an elite athlete

30:45 Vegan fueling myths: iron and protein deficiencies

34:45 Protein on a vegan diet

38:35 Tips for eating more plant-based

41:45 Nutrition is part of training

44:50 Race day nutrition advice: fiber and carbohydrates

48:20 Career changes: choosing athletics over medicine

57:20 End of the podcast questions

For more on Stefanie, check out stefanieflippin.com

Follow Dr Stefanie Flippin on Instagram @stefanieannflippin and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition

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