Tune in and now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today.

Timestamps of big takeaways

[00:22] The Big Mindset Shift: Performance vs Reward

Let’s talk about eating for performance rather than using food as a reward for exercise.

Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!).

[02:51] Trial and Error

Coach Valerie shares about her early morning workout and nutrition path.

Sometimes we have to learn what works, and what doesn’t through trial and error

[06:19] Your Personal Food Path Starts Here

We dive into how to start eating for performance.

Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices.

[09:14] The Lifestyle Approach

Don't talk about "diets." Focus on sustainable lifestyle changes instead.

Learn to think about how foods make you feel during your workouts.

[11:28] The Pre-Run Food Strategy

Ever wonder why you shouldn't eat a salad before running?

If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners!

[17:03] The Evolution of Runner Nutrition

Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze.

Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work.

[18:56] Water is The Most Overlooked Performance Enhancer

Hydration is critical for performance nutrition.

Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run.

[21:38] A Practical Tip for Mindful Eating

Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season.

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