When Should You Start Training Your Gut for Race Day?

If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem.

In this episode of The Fuel Run Recover Podcast, we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practicing your race-day fueling strategy.

Spoiler alert: waiting until your longest runs or race week is probably too late.

Whether you're training for a half marathon, marathon, or ultra, your fueling strategy deserves the same attention as your training plan. We break down how to build gut tolerance, test products effectively, practice carb loading, and create a fueling plan that leaves you feeling confident when you step up to the start line.

• Why gut training should start when your training plan starts

• The role of gut training in preventing bonking, dehydration, and GI distress

• How long it takes to effectively train your gut

• Why starting small and progressing gradually is key

• How to determine your race-day fueling and hydration needs

• The importance of understanding race logistics and aid station support

• Why you shouldn't write off a fuel product after one bad run

• How to test and troubleshoot different fueling options

• Why midweek runs can be great opportunities to practice fueling

• Common mistakes runners make when trying new products

• How to incorporate carb loading into your training cycle

• Turning your final long runs into full race-day dress rehearsals

Your fueling strategy shouldn't be an afterthought.

Just like your muscles, heart, and lungs adapt to training, your digestive system adapts too. The earlier you start practicing your race-day fueling and hydration plan, the more confident you'll be when it matters most.

By the time race week arrives, you should already know what you're eating, drinking, carrying, and fueling with, not still be scrambling to figure it out.

The goal isn't perfection. The goal is showing up to the start line with a plan you've practiced, tested, and trust.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Can Runners Really Eat Intuitively?

In this episode of The Fuel Run Recover Podcast, we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both.

While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues challenging. We explore what intuitive eating actually is, where it came from, and why it's often misunderstood online.

We also discuss how many runners find themselves caught between two extremes: rigid nutrition rules on one side and a "just eat whatever you want" interpretation of intuitive eating on the other. The reality is that fueling for performance doesn't have to live at either extreme.

• What intuitive eating is (and what it isn't)
• Why restrictive diets often fail long-term
• Common misconceptions about intuitive eating
• The challenges of learning to trust your hunger and fullness cues
• Why runners have unique nutrition needs that can sometimes override intuition
• Situations where hunger cues may not accurately reflect what your body needs
• How training volume, hydration, recovery, and energy availability affect appetite
• When calorie tracking can be a useful tool—and when it isn't necessary
• How to develop a healthier relationship with food while still pursuing performance goals
• Finding a sustainable middle ground between structured fueling and food freedom

You don't have to choose between intuitive eating and sports nutrition.

The goal isn't to follow rigid rules forever, nor is it to ignore your body's nutritional needs. Instead, it's about building the knowledge, confidence, and self-awareness to fuel appropriately for your training while maintaining a positive, flexible relationship with food.

As runners, there are times when our hunger cues don't tell the whole story—whether we're carb loading before a race, fueling during a long run, or recovering after a hard workout. Understanding when to trust your body's signals and when to lean on nutrition knowledge is one of the most valuable skills you can develop as an athlete.

If you're looking to fuel your running without food guilt, confusion, or restrictive dieting, this episode will help you better understand how to support both your performance and your relationship with food.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing?

In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes can make smarter decisions about the products they buy.

We explore why endurance athletes are uniquely vulnerable to supplement marketing, how social media algorithms amplify fear-based health messaging, and why the fundamentals of performance nutrition are often overshadowed by flashy products promising quick results.

Whether you've ever wondered if you need the latest supplement, felt overwhelmed by conflicting nutrition advice online, or questioned whether you're doing enough to support your performance, this episode will help you think more critically about the messages you're seeing.

• Why supplement marketing is more powerful than ever in the age of social media

• How algorithms reward fear, outrage, and oversimplified health advice

• The psychology behind why endurance athletes are drawn to supplements

• How influencer marketing blurs the line between recommendations and advertisements

• The rise of peptides, biohacking, and performance-enhancing trends

• How to evaluate health and performance claims with a critical eye

• The importance of focusing on sleep, nutrition, training, and recovery before supplements

• Practical ways to curate your social media feed and protect your mental well-being

Follow Zoe and Kylee and the Your Diet Sucks Podcast
@yourdietsuckspod

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Are fueling for performance and fueling for fat loss really total opposites?

In this episode, I’m breaking down one of the biggest misconceptions runners have about nutrition — the belief that you have to choose between improving your running and improving your body composition.

We’re talking about:

• Why “eat less, run more” backfires for so many runners

• The problem with extreme calorie deficits and fasted running

• Why your running performance tanks when you underfuel

• The biggest misconceptions around weight loss and running nutrition

• What proper fueling for performance and body composition actually have in common

• How timing, food quality, and recovery impact your results

• Why the scale doesn’t always tell the full story

• The sustainable approach I use with runners inside my coaching programs

If you’re tired of feeling exhausted, ravenously hungry, frustrated with the scale, or stuck in the cycle of restricting and overeating, this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

This week on The Fuel Run Recover Podcast, I’m joined by one of my 1:1 coaching clients, Stephanie Prinzing, to talk all things marathon travel, fueling, and running a World Major. From missed flights and carb loading in airports to navigating massive race crowds and balancing race goals with actually enjoying the experience, this episode is packed with practical advice for runners planning destination races.

We chat about:

• Stephanie’s journey from casual runner to marathon traveler
• The realities of racing in cities like London, Chicago, and Paris
• Packing tips, travel logistics, and avoiding race week stress
• How to carb load while traveling internationally
• Managing expectations for big races with huge crowds
• Why fueling, recovery, and proper training changed everything for her running

If you’ve ever dreamed of running a World Major, or you’re already planning one soon, this episode will help you feel more prepared, confident, and ready to enjoy the experience.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Fat might be one of the most misunderstood nutrients in the running world. Some people fear it, others swear by high-fat diets, and many runners are left wondering what they actually should be eating to support performance, recovery, and overall health.

In this episode of the podcast, I break down the real role dietary fat plays in a runner’s diet, including why fat is essential for hormone health, recovery, energy, and long-term performance. You’ll learn the difference between various types of fats, how much runners actually need, and how to include fat strategically without compromising your fueling plan.

I also explains why balance matters when it comes to carbohydrates, protein, and fat, and why extreme approaches often do more harm than good for endurance athletes.

In this episode, we cover:

• What dietary fats actually do in the body
• The difference between unsaturated, saturated, and trans fats
• How fat supports runners’ energy, recovery, and hormone health
• Signs you may not be eating enough fat
• Practical sources of healthy fats for runners
• When high-fat meals can hurt performance
• Why runners still need carbohydrates, even if fat is an important fuel source
• How to create a balanced approach to fueling for performance

If you’ve ever felt confused by conflicting nutrition advice online, this episode will help you better understand how fat fits into a healthy, performance-supportive diet for runners.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Ever hear some nutrition advice that made you stop and think… “wait, WHAT?”

In this episode, I’m breaking down one of the wildest nutrition myths I’ve heard in a long time after a listener asked whether protein powders and drinks “aren’t recognized by the body as protein” and simply get turned into fat instead.

We’re diving into:

• The difference between protein, amino acids, EAAs, and BCAAs

• Whether protein powders are actually absorbed differently than whole foods

• Why the body does not just magically turn protein into fat

• How digestion and metabolism really work

• Why nutrition misinformation spreads so easily online

• How to become more confident filtering through conflicting health advice

If nutrition advice on social media has ever left you feeling confused, overwhelmed, or second guessing everything you eat, this episode is for you.

And as always, thank you for trusting me to help you make sense of it all.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Why does fueling feel so confusing right now? One minute carbs are the answer to everything, the next someone on social media is telling you everyone is overfueling and doing it all wrong, and even us Sport Dietitians don't know what we're talking about.

In this episode, I’m breaking down why nutrition has become such a controversial topic in the running world, and why so many runners feel stressed, overwhelmed, and unsure who to trust online.

We’ll talk about:

• Why social media hot takes spread so quickly
• The problem with taking advice based only on someone’s personal experience
• How bias and assumptions shape fueling conversations
• Why nutrition is never the only factor behind performance
• The dangers of chasing extreme opinions online
• How to build confidence in your own fueling approach instead of constantly second guessing yourself

Most importantly, this episode is a reminder that fueling should support you, not leave you feeling guilty, anxious, or confused every time you open Instagram.

If you’re tired of conflicting advice and want help building a fueling strategy that actually works for your body and running goals, The Fueled Runner online program is here for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.