Episode 16: Nutrition Myths Busted: What Every Runner Needs to Know with Registered Dietitian Carla Duenas

There’s more nutrition “advice” out there than ever… but how much of it actually helps runners?

In this episode of The People Run Podcast, Fitz sits down with Carla Duenas, a registered dietitian and endurance athlete, to cut through the noise and set the record straight on what really fuels performance.

Carla shares the science and the practical takeaways behind:

• Why carbs aren’t the enemy  and how to use them the right way
• The truth about keto, fasting, and other fad diets for runners
• Supplements vs. food first: what’s actually worth your money
• When electrolytes matter (and when plain water is enough)
• Building a balanced plate that supports recovery and long term health

Whether you’re training for your first 10K or chasing a marathon PR, this conversation will help you fuel smarter, avoid the hype, and run stronger.

Chapters
00:00 Introduction to Nutrition Myths
02:53 Understanding the Role of a Registered Dietitian
03:26 The Journey into Sports Nutrition
05:32 Running as Therapy and Community
07:46 The Evolution of Running Clubs
07:48 Nutrition Fads: What Works and What Doesn't
09:18 The Supplement Dilemma
12:13 Building a Balanced Plate for Athletes
19:21 The Role of Healthy Fats in Athletic Performance
20:14 Balancing Macronutrients for Optimal Training
20:59 Cultural Influences on Nutrition Choices
22:28 Food First: The Importance of Real Nutrition
23:50 Meal Frequency: How Often Should Athletes Eat?
25:44 The Dangers of Constant Snacking
30:01 Understanding Blood Sugar and Energy Crashes
31:49 Simple vs. Complex Carbohydrates in Endurance Training
35:48 The Misconception of Low-Sugar Sports Drinks
42:16 Electrolytes: What Athletes Really Need
44:29 Understanding Hydration Needs
47:55 The Role of Sodium in Hydration
49:05 Electrolytes: When to Use and When Not to Use
51:59 The Importance of Whole Foods Over Supplements
55:41 Rapid Fire: Supplements for Endurance Athletes
59:20 Post-Workout Nutrition: What to Eat
01:03:34 Connecting with Carla Duenas
01:04:20 Until Next time

Follow:

IG: instagram.com/thepeoplerunpodcast/

YT: youtube.com/@ThePeopleRunPodcast

Music: instagram.com/mech__beats/

Carla Duenas: 

IG: instagram.com/carla.nutrition/

Website: https://www.carlanutrition.com/