In this episode of the Marathon Running Podcast, we delve into running nutrition with registered dietitian Serena Marie RD, addressing questions from our audience.

We cover various aspects of fueling your runs, including what to eat before a run for sustained energy without feeling heavy. Serena shares tips to avoid cramps and stomach issues during long runs and races, and she explains how to stay well-hydrated, especially in hot weather. Post-run nutrition is essential for muscle recovery, and Serena clarifies whether to focus on carbs or protein after a run. Additionally, she explores specific foods and supplements that can enhance your running performance. For on-the-go runners, Serena suggests healthy and easy snacks for during a run or after workouts. Plus, she explains the "90-minute rule" for optimal post-run eating.

We also discuss tailoring your diet for different types of runs, such as long runs or fast runs. Serena emphasizes the importance of electrolyte balance and natural sources to ensure proper hydration. Additionally, she shares insights into nutrition that can help prevent injuries and aid in recovery if injured. For those considering a vegetarian or vegan diet, Serena provides valuable tips for eating well while running. Plus, she explains the role of healthy fats in a runner's diet and offers advice on vitamins and supplements that may benefit runners. Finally, Serena addresses strategies to avoid feeling sick when using energy gels or sports drinks during a run.

Stay tuned to gain valuable insights into optimizing your nutrition and improving your running performance with Serena Marie RD.

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