Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.

Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories (yes, even the white, sugary ones), how to balance protein and fat without gaining unwanted weight, and the counterintuitive truth about why eating more might be the key to running faster. I'll also share the supplements that actually work for endurance athletes based on new research, plus my simple strategy for breaking the frustrating cycle of running more but gaining weight. If you've been spinning your wheels trying to dial in your nutrition while chasing PRs, this episode will give you the blueprint to fuel like an actual runner, not a gym influencer.

Key Takeaways

1. Understanding the right mix of carbs, protein, and fat can help you run longer, recover faster, and avoid burnout. It’s not about eating less—it’s about eating right.
2. Things like protein powder, creatine, and magnesium can support your training, but only if your regular meals are already solid. Use them to fill the gaps—not fix bad habits.
3. Running a lot can actually make you eat more without realizing it. Focus on eating to feel “not hungry” instead of chasing that full, stuffed feeling.

Timestamps

• [00:11] What You’ll Learn
• [01:19] What Are Macros, Micros and Supplements?
• [02:59] Why Carbs Are The Best For Distance Runners
• [04:50] Protein Explained
• [06:17] Fat In Your Diet Explained
• [07:57] Importance of Micro Nutrients
• [09:05] Use This Free Guide To Eat and Drink Your Way To Your Best Run Times
• [10:30] Best Supplements For Runners
• [14:06] Losing Weight Overeating While Running
• [16:03] Portion Control, Counting Calories & the BMR Calculator for Runners
• [17:47] Finish Line Thoughts

Links & Learnings

• 📈 Get Your Free 1% Better Runner No-Pee-Mid-Race Hydration Plan Now - https://dlakecreates.com/peehackfree
• 🎧 Listen, read and learn more here - https://dlakecreates.com/nutritionmacros
• Why Runners Over Eat & Gain Weight - https://dlakecreates.com/can-a-new-or-experienced-runner-out-run-a-bad-diet/
• Learn more about What to Eat Before and After a Run - https://dlakecreates.com/nutritionprepost
• Learn more about hydration, gels and no peeing before races here - https://dlakecreates.com/nutritionhydration
• Learn more about 8 best foods for recovery here - https://dlakecreates.com/8foods
• Follow Me On Instagram – https://instagram.com/dlakecreates
• Follow My Training On Strava – https://www.strava.com/athletes/120507

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