Episode #45

With the Eugene Marathon two weeks away, Dawnta sits down with sports dietitian Meghann Featherstun to talk race week fueling and performance strategy.

They cover carb loading, how much, when, and why, along with glycogen storage, taper nutrition, hydration, and common mistakes runners make in the final stretch before race day. Meghann also shares insight on gel timing, increasing carbohydrate intake without panic, and why fueling should be treated as part of your training, not an afterthought.

This episode focuses on execution. If you’re heading into a marathon build or preparing for your next start line, this conversation offers a structured approach to fueling with intention.

Connect with Meghann here

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Chapters

00:00 Introduction to Nutrition in Running

04:59 The Importance of Nutrition for Performance

11:02 Carb Loading Strategies

11:22 Timing of Meals Before a Race

12:22 Understanding Fuel Sources During a Race

14:46 Electrolytes and Hydration Needs

17:46 Understanding Electrolyte Needs in Runners

18:07 Debunking Myths: Running Fasted

20:09 The Importance of Protein for Runners

23:56 Navigating Supplementation: What Runners Really Need

30:09 Nutrition During the Luteal Phase: Tailoring Intake for Women

33:04 Signs of Under-Fueling: Recognizing Nutritional Needs

34:59 Nutritional Insights for Performance

36:30 Evolution of Personal Nutrition

38:28 Carbohydrate Strategies for Endurance

40:04 Fueling Techniques During Races

41:36 Adapting to Changing Bodies

44:48 Final Weeks of Training and Nutrition

46:40 The Benefits of Tart Cherry Juice

47:39 Sodium Strategies for Race Day