77: Olympian Elise Cranny's Journey with REDS

In this episode of the Female Athlete Nutrition podcast, I talk with Tokyo 2020 Olympian Elise Cranny. Elise speaks about the importance of playing different sports and not specializing in one sport too early, before she later discovered her love of running in high school. Elise shares how competing out of state freshman year of high school opened her up to what might be possible in athletics. Her world of possibility further opened up this past year as Elise made her first Olympic team and set an American Record.

Elise shares the importance of role models and how she mentors athletes on the Voice In Sport platform. Drawing on her setbacks and  lessons learned, she helps others in similar positions avoid the pitfalls. Elise and I help normalize struggling with fueling, emphasizing the importance of seeking help as early as possible: you are not alone and there is help available!

Elise opens up about her journey with REDS, starting with a severe stress fracture, amenorrhea and discovering her low bone density. Despite not getting a regular period beginning in high school, Elise explains how athletic success and great performances masked the underlying issue with underfueling. Eventually REDS caught up with Elise, as it will for everyone in the long-term, through injury and forced time off from running. Working with the team at Stanford, Elise discusses the changes she made to her diet, such as adding in more fats like avocado, cheese and full fat dairy to support her hormones. Elise also prioritized avoiding within day energy deficits by not going too long without eating, fueling little and often throughout the day. These changes: decreasing training, focusing on fats, and nutrient timing, helped Elise regain her period.

Elise opens up about how she handled her body changing by focusing on the newfound energy and strength she felt in running and in life. Working to improve her bone density and hormones to prevent future injuries and improve performance long-term also motivated Elise to recover from REDS. Elise leaves our listeners with the message that recovering and gaining weight made her a faster runner, allowing her to now have the success she is having. 

We discuss how the menstrual cycle can be a superpower: Elise uses her period as a marker of health and a helpful tool as she increases training. Elise shares her love of baking coconut cake and let’s us in to her career ambitions off the run, starting Cranny’s Confections with her sisters. Food is more than fuel for sport and we chat about the role of food to connect with others, build relationships and make memories. Recovering from REDS and breaking free from food rules has allowed Elise to be fully present with these shared food experiences and find true happiness.

Finally, we get an inside look at what fuels an Olympian as Elise shares staples in her diet after learning what works best and leaves her feeling strong and energized. Elise starts her day with bone broth and Picky Bars Beet Oatmeal with full fat milk; fuels with chocolate milk or a protein smoothie post run; and prepares for big workouts with ice cream the night before!

Follow Elise on Instagram @ elise.cranny 

Elise’s Official Bio:

Elise Cranny is an Olympian and professional runner for Nike and the Bowerman Track Club. Originally from Boulder, Colorado, Elise and her sister were introduced to sport growing up with their parents regularly competing in Ironman triathlons. Elise graduated from Stanford University with a degree in Human Biology, where she was a 12x All-American in track and field and cross country. Elise loves all things nutrition, psychology, exercise physiology,and human development. In 2019, Elise signed with Nike and joined the Bowerman Track Club to run professionally. She currently competes over the 1500m, 5,000m and 10,000m distances on the track. Already this year, Elise broke the American Record for the indoor 5,000m and came up just 3 seconds short of the outdoor 10,000m American Record weeks later. Elise competed for Team USA at the postponed 2020 Olympics, making the 5,000m final in Tokyo this past Summer. Elise is also a mentor to younger girls in sport through Voice In Sport platform and is passionate about helping the next generation of athletes. 

Learn more about Lindsey's Services and the Team at Rise Up Nutrition: www.riseupnutritionrun.com

Worried that you have RED-S? Curious to know how we could help or how you can recover fast?! Download the RED-S Recovery Race & see how you place for more support:www.riseupnutritionrun.com/reds