In this episode of Fuel for the Sole, we answer Mack’s question about fueling for a half marathon vs. a marathon. We discuss carb loading for the different distances and the nutrition and hydration strategies for each. We also dive into:

✔️  The best time to fuel during a half marathon

✔️  Why you shouldn't take fuel for certain distances / effort levels

✔️  Hydration strategies from the 5K to the marathon

✔️  And some candid discussion around body composition concerns and performance

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Elisa’s question about who to trust. We dive into Meghann’s credentials and what makes her a professional along with the red flags to look for when ingesting advice on Instagram. We also chat about:

✔️  Why food elimination is not the best strategy  (unless we have an allergy)

✔️  Why we’re all talking about ‘burning fat for fuel’

✔️  Who we need to listen to as performance based runners

✔️  Some bonus content about how our hydration needs change through the winter

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Toms’ question about drinking alcohol during training. We discuss the effects of alcohol on performance and whether or not you should eliminate alcohol entirely before a big race. We also chat about ‘junk food’ and the best times to incorporate these foods into your training.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Chris’ question about post run recovery. We discuss whether or not you should be using recovery drinks, the appropriate carb and protein breakdown, and the recovery window you really need to nail. We also chat about alcohol, what supplements can help reduce inflammation and the role of hydration.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Ally’s question about how much fuel to take on race day. We chat about whether you should use mile markers or timing for nutrition reminders, how to strategically use caffeine on the course, where to store all your fuel, if you need to adjust your strategy based on weather, and a whole lot more. 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Jaclyn’s question about taper week. We discuss what your nutrition should look like the days leading up to race day and how the body stores fuel. We chat about how to effectively carb load, what race distances require carb loading and why practicing race day fueling ahead of time is so important. Trying to figure out your carb loading plan? Download your free guide: https://mailchi.mp/1fbc32d0dbf2/carb-load-guide 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Nick G’s question about using nutrition to aid recovery. We dive into the ‘peak week’ of training and discuss the roles that sleep, hydration and nutrition have in your recovery. We talk about anti-inflammatory foods, supplements, and how to adjust your macros as you increase training volume and intensity.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel

In this episode of Fuel for the Sole, we answer Kara Lombardo’s question about the menstrual cycle and how we can use nutrition to help alleviate some of the negative side effects. We discuss the three phases of your cycle, what to expect from your training during each of these phases, and how to adjust your nutrition and hydration to align. We also discuss birth control, supplements and why racing on your period might actually be the best time.

BONUS: (36:37) We answer Philip Kallenberg’s question about what type of carbs we should be eating and when.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Nick Alexander’s question about the little mistakes runners make. We discuss why calorie counting and using apps like MyFitnessPal can lead to bad habits, the importance of balancing nutrition throughout the day, and how we can all normalize taking nutrition out on the run. We also chat about the misconception of gels and GI issues, myths about hydration, and if you actually need to take supplements.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Sarah Hanson’s question about carbs! We dive into the science behind carbs, why they are the preferred fuel source for endurance athletes and how many grams per day you need, regardless of activity level. Meghann also gives us her take on intuitive eating, signs you may be under fueling, and some of the amazing non-performance related benefits of eating sufficient carbs.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.