[Download] Nutrition Blueprint
Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown?
In this listener-powered Q&A episode, Brooke Czarnecki, RDN from our Spark Healthy Runner team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns.
We cover:
✔️ Real food vs. gels for long runs
✔️ Fueling for shorter efforts like 5Ks
✔️ Protein timing and how it changes based on training
✔️ Thoughts on Nuun vs. LMNT electrolytes
✔️ Vegan/vegetarian options that aren't protein shakes
✔️ What to eat if you hate bananas (yes, seriously!)
✔️ Collagen, creatine, turmeric… are they worth it?
Plus a rapid-fire lightning round to wrap it all up. If you're a runner who wants clarity without the confusion, this episode is for you.
🎙️ Let's take the guesswork out of fueling your runs — hit play and dive in!
Links and Resources from the show:
- Get all of Brooke's previous episodes on the podcast in one place!
- Listen to my previous episode on how injury and nutrition guidance sparked Rachel's first marathon success!
- Listen to my previous episode on How to Eat Like a Runner
- Listen to my previous episode on hydration and electrolytes for running
If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here.
Want Dr. Duane or Brooke to answer your question on the podcast? Submit questions here
A big thanks to ucan for your support for this episode!
Want to know how I prioritize fueling my long runs and races?
Ucan's Edge gels which taste AMAZING and go down so smoothly!
Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Connect with Brooke:
- Instagram: @intentfulnutrition
- Email: intentfulnutrition@gmail.com
- Healthy Runner Facebook Community
- Actively Fueled Podcast on Spotify
Connect with Dr. Duane
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
Listen & Subscribe:
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