Hannah Mills interviews Sports Dietitian, Samantha Staines about the intricacies of running nutrition, focusing on the specific needs of half and full marathon runners. They discuss daily energy requirements, the importance of carbohydrates, hydration strategies, and the consequences of low energy availability. Sammy highlights the need for proper fueling and hydration before, during, and after training sessions, as well as the importance of planning nutrition well in advance of race day. The conversation also touches on balancing body composition with adequate fueling and the role of electrolytes in performance.

(0:00) - Introduction to Sammy

(1:48) - Important Nutrition Considerations When Prepping for a Half or Full Marathon

(3:23) - Why Is Underfueling So Common & What Are the Downsides

(11:23) - Balancing Leanness and Performance

(14:23) - Macronutrient Recommendations & Importance of Carbohydrates

(20:17) - Pre-Training Nutrition

(25:13) - Hydration Considerations & Adverse Effects of Dehydration

(30:32) - Short vs Long Run Training Nutrition, Carb Gels & Amount per Hour

(45:32) - Electrolytes & Hydration Protocol

(51:02) - Final Words of Advice for Anyone Prepping for a Marathon

Samantha Staines: @nourished.by.sammy

Hanah Mills: @Hanahmills