011: The Do’s and Don’ts for Race Day Fuel

Do you feel like when it comes to race day nutrition you aren’t sure about how to start structuring, put it together, or even how to to actually do it the way you want to?  If you're a runner that needs structure, and always has an issue pop up during a race like cramps, water cups dropping, should you take a bottle or not? You want to listen to this episode to create a fuel strategy that is crystal clever and will work for you! The nutrition tips I share with runners in this episode: What not to do on race day  What to “actually” do on race day How often you need to consider fuel to get the 30 grams of carb per hour minimum Should you use water cups on the course? Specific race and course info you need to know before hand FAQ I get about hydration vests, foods on course, etc.    Need some help on where to start or want more tips on fueling for your race day? Head over to the resources page to download “5 Step Fueling Process” to figure out a “fool proof” strategy https://thehealthyshine.com/resources/

For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/

For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/

For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/

You may be wondering when is the best time to work on your nutrition as a runner or only think you need to be “good” when you’re in full training mode. However, you want to actually be preparing months before a training cycle starts. Incorporating and becoming consistent with skills and habits is key for long term success as runner, as well not feeling like you have to be “good” only when you’re in training. Once you build skills and habits it becomes easier to focus on your training, getting stronger, and preparing for race day when you free up more mental space that nutrition used to take up! In this episode I encourage these 10 skills and habits for each runner who wants to be consistent with nutrition and stay healthy year round.  I’ll also share why these are my top 10 skills and habits to get good at before your training cycle starts! What’s in this episode: 10 skills and habits that help you be consistent with your health as a runner Mindsets to adopt to help you during your training cycle build ups Why consistent nutrition habits prevent bingeing (from Episode 5) Easy tangible ways to start    For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/  

Are you a runner struggling with binges, overeating, and cravings? You may be thinking that in order to solve the overeating and stop having cravings you need to have more willpower or better yet, cut out all the foods you binge on.Many people assume that cutting out food or being more disciplined is the answer, but it’s not. As you’re listening to this, I encourage you to pay attention to what happens on days you over eating and what does the first part of your day typically look like?   You’ll learn what the difference between a binge and overeating is. What to do in either one of these challenges.  I’ll also share why you need to start fueling your body to actually solve these struggles.  What’s in this episode: Why restriction isn’t the answer to over eating The actual diagnosis and difference between binge eating and over eating What the restrict-overeating/binge-guilt cycle actually is How to manage cravings without will power Why you should start fueling before you’re actually hungry   For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/

Are you underfueling? Even if you have weight loss goals, you’ll want to make sure you’re giving your body the fuel it needs to give you energy and strength, especially as a runner.  In today’s episode, I am talking about what underfueling is and how to recognize the symptoms of an underfueled body. I’ll go over how to fix underfueling and avoid RED-S (Relative Energy Deficiency in Sport).   What’s in this episode: What underfueling is  How to prevent underfueling and scenarios when underfueling occurs Symptoms of underfueling RED-S and how it affects athletes  How to fix and prevent future underfueling   For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/all-about-underfueling/

Don’t know where to start when it comes to chasing after your goals? You’re not alone. A lot of people struggle with where to begin when it comes to their goals which is one of the big reasons I wanted to share my own goal strategy with you. As you’re listening to this, I encourage you to take out a journal, sheet of paper or post-it and a pen so you can get the most out of this episode.    You’ll learn what it looks like to set a tangible goal and the most important aspects you need to take time to reflect on when you set a goal. I’ll also share why you’ll want to focus on building healthy habits that correlate to your goals and how behavior change goals can aid you in reaching your bigger, long-term goals.    What’s in this episode: Why you want to get super clear on your 2022 goals An example of a goal  What you should reflect on when goal setting How habits can improve your ability to reach goals Why you should focus on behavior change goals  For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/

Whether you’ve been a runner for decades, just a few years or just picked it up recently I’m sure you’ve come across one or more of these nutrition myths that I am discussing on the podcast today.  In this episode, I am debunking the 5 most common nutrition myths that impact runners. You’ll hear why the myth isn’t rooted in truth and science plus tips on how you can improve your nutrition to boost performance in ways that refuel your body and allow for safe post-run recovery.  What’s in this episode: The 5 nutrition myths that are rampant in the running community Why you might want a pre run snack sometimes but not always What I encourage to pair with protein and how it helps with recovery How one sole macronutrient isn’t the cause of weight gain Why you shouldn’t strive for perfectionism How there are no hard and fast rules about refueling  For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/5-nutrition-myths-runners-need-to-stop-believing/

As a lifelong runner, I’ve always had a complicated relationship with food. It wasn’t until I learned how to fuel my body well that I was truly able to increase my performance and improve my running experience. Now, I’m bringing you these lessons–along with tips, personal stories, interviews, and more–in this brand new podcast, Fueled for More. In this first episode, I’m explaining why I decided to start a podcast and why I think they can be so valuable to runners in particular. I’m also sharing my three best tips for rewiring your mindset around food and nutrition. Plus, I’m opening up about my goals for this show and for you as we continue to learn together. What’s in this episode: Why I started this podcast and what I want to share with you through it Why I think podcasts are particularly valuable to runners How I hope to uplift BIPOC voices through this podcast in a community where they’re underrepresented How proper fuel and nutrition can improve your running performance and experience The truth about low-calorie diets for runners Why you shouldn’t compare your running journey to others’ How nutrition creates a foundation for your running journey and your health overall For full show notes, resources, links and to download the transcript, visit https://thehealthyshine.com/what-is-fueled-for-more-3-nutrition-tips/