What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel?

If you’ve ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn’t always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You’ll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products.

Key Takeaways

1. Fueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better.
2. Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems.
3. Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans.

Timestamps

• [02:11] Simple Pre-Run Meal Ideas
• [03:30] Timing Your Pre-Run Meals
• [04:52] Why Pre-Run Nutrition Matters
• [05:57] Use This Easy Free Guide to Remember Everything
• [07:08] Post-Run Recovery Essentials
• [10:07] Top 5 Recovery Snacks
• [12:49] Hydration Basics
• [14:03] Electrolytes Hydration Balance
• [15:21] Why Hydration Is So Important
• [16:14] 1% Better Runner - No Pee Race Day Hydration Strategy
• [17:28] Use This to Hydrate Smarter
• [18:29] Energy Gels Explained
• [19:44] How to Use Gels the Right Way
• [21:01] Why Are Gels So Important for Runners
• [21:45] What Are Macros, Micros and Supplements?
• [23:12] Why Carbs Are the Best for Distance Runners
• [25:03] Protein Explained
• [26:17] Fat in Your Diet Explained
• [27:57] Micro Nutrients
• [29:04] Use This Free Guide to Eat Drink Your Way to Your Best Run Times
• [30:29] Best Supplements for Runners
• [34:06] Losing Weight Overeating While Running
• [36:03] Portion Control, Counting Calories the BMR Calculator for Runners
• [37:47] Finish Line Thoughts

Links & Learnings

• 📈 Get Your Free Run Nutrition & Base Training Plan Here: https://dlakecreates.com/nutritionfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/nutrition
• Struggling to Lose Weight From Running? This Is Why: https://dlakecreates.com/rungetfat
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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