This episode breaks down what runners really need to know about fueling — with zero gimmicks and all the science.

Whether you're training for a marathon, ultramarathon, or just want to feel stronger on your runs, this episode of the Microcosm Coaching Podcast dives deep into what proper fueling looks like — before, during, and after your workouts.

🎙️ Coach Zoë and TJ cover:

• Why fasted training is overhyped — especially for women

• What muscle scraping actually does (spoiler: not much)

• How to time your carbs, protein, and fat for performance and recovery

• Common fueling mistakes and how to fix them

• How to use the “performance plate” to match nutrition to your training

⏱️ TIMESTAMPS
00:00 – Intro & Hot or Not: Muscle Scraping, Racing with Phones, Elite DNFs22:33 – Reddit fueling question: Running fasted and bonking at 15 miles33:10 – Carbs, fat, and protein explained for endurance athletes56:02 – How to fuel before, during, and after long runs1:08:45 – Common mistakes & myths (hello, keto)1:16:45 – Takeaways and how to get help with your fueling

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