Marathon Fueling

Fueling the Boston Marathon! Let's talk about my fueling strategy, and allllll the hiccups that happened. This is all to help you learn from my mistakes, and hear what I'd do differently from a dietitian perspective. FYI we do talk poop talk, GI issues, breastfeeding/pumping, fueling on a hot/humid race day, and at the end we sum it up in 6 key takeaways. Follow for tips & see my full Boston Marathon Recap: https://www.instagram.com/marathonfueling/ Carb load & an example of how to carb load: https://marathonfueling.com/freebies

This 10k fueling plan didn’t happen according to plan! The day before I couldn’t keep ANYTHING down. Spoiler alert, I ran, and I tell you what I did to recover from the messed up plan! It didn’t end so bad, and I learned some stuff. FYI this story is about the Mesa AZ 10K from February 2023. Don’t leave your race up to chance.

Here's how I went from a 3:57 to a 3:21 marathon. I started my journey BONKING, hobbling across the finish line. To a recent race finish feeling strong with a Boston Qualified time. I want you to do it too! Here are the 10 things that I did to help me drop my marathon time.

"I'm never running a marathon again". I said this, as I'm sure you may have if you've run one before! Running a marathon is…A LOT. There’s no better way to put it. We say we'd never do it again, but then only to find ourselves at the start line again a few months or years later. If you are a newbie, a veteran, or somewhere in between, you probably still have things to learn about the marathon. I’ll share my personal experience, while integrating things in my professional “lane” so that you hopefully don’t make the same mistakes. A few of my favorite affirmations: TAP HERE. Connect with me on Instagram: ⁠⁠⁠TAP HERE.⁠⁠⁠ Get a recipe book, with specific carb-rich recipes for marathon training and race week! ⁠⁠⁠TAP HERE.⁠⁠⁠ Where I get my gels: ⁠⁠THE FEED.⁠ Don't forget to leave a review! I greatly appreciate it. :)

How you can set up your mind to succeed during the marathon training buildup and make your DREAMS a reality. Here’s how to do it and to combat those negative beliefs that come up. Read these 4 beliefs on the blog: ⁠TAP HERE.⁠ Connect on insta: ⁠TAP HERE.⁠

Hopping on to share a quick version of our quick natural birth! Of course, I related it to marathon training, and included 10 things that you can be doing to improve your marathon training & ultimately level up your race. Read it on the blog here: TAP HERE See photos of the cutie on instagram: TAP HERE

“Almost every time these warning signs come, it is a manifestation of poor fueling”. I've said this many, many times in the Marathon Fueling Course. In the course, one of the area’s I deep dive into is: why these warning signs happen, how to prevent them, and what to do if/when we experience them. AND GUESS WHAT, IT'S NOT JUST INJURY! Although these warning signs may be common symptoms, they shouldn’t be your “normal” or baseline as an athlete. They are, however, helpful indicators that it’s time to re-strategize. Let's talk about them and what you can do. Browse dietitian-approved supplements to support your journey (P.S. you can ask me for recommendations and get a discount): https://www.thorne.com/u/marathon-fueling Read these 11 on the blog: https://marathonfueling.com/blog/runners-warning-signs Connect on insta: https://instagram.com/marathonfueling

We talk about exact foods for carb loading that you can keep on hand to use for your race week. We go over an exact marathon carb loading SCHEDULE, WHEN to start that carb load, and HOW to approach it day by day leading up to your marathon. Also something BONUS I'm gonna give you, if you want to know EXACTLY how I carb loaded the week of my most recent PR and BQ. Sign up to get the email for EXACTLY how I carb loaded for my BQ: TAP HERE. Join me on Instagram: TAP HERE. Get a recipe book, with specific carb-rich recipes for marathon training and race week! TAP HERE.

Race recap of the Revel Big Bear Marathon- how I felt, how I fueled, and how I was able to hit my goals, set a PR and qualify for Boston. Don't miss my blog adding onto this episode! I share 5 things that I believe are the reasons I was able to drop my marathon time significantly. Tap here to read it. Sign up to get the email for EXACTLY how I carb loaded for my BQ: ⁠⁠TAP HERE.⁠⁠ Join me on Instagram: ⁠⁠TAP HERE.⁠⁠ Get a recipe book, with specific carb-rich recipes for marathon training and race week! ⁠⁠TAP HERE.⁠⁠ Where I get my gels: ⁠THE FEED.⁠

Training for a marathon? Let's talk about 10 things you'll need to know (second 5 in this episode)! Marathon nutrition is just as important as marathon training. Don't miss these tips! See part 1 in our previous episode. Helpful links: Part 1 Marathon Nutrition Tips: https://anchor.fm/athleat-dietitian/episodes/19--Marathon-Nutrition-Tips-10-things-to-know-for-your-first-marathon-PART-1-e1mv5dn

Training for a marathon? Let's talk about 10 things you'll need to know (first 5 in this episode)! Marathon nutrition is just as important as marathon training. Don't miss these tips! See part 2 in our next episode. Helpful links: Part 2 Marathon Nutrition Tips: https://podcasters.spotify.com/pod/show/marathon-fueling/episodes/20--Marathon-Nutrition-Tips-10-things-to-know-for-your-first-marathon-PART-2-e1mv7s5/a-a7tjto1

Completed my 5th official half marathon, the Runtastic Mt Nebo Half marathon. This race was a downhill marathon course to prepare for Big Bear. I share my key takeaways as well as how I fueled.

Let's talk about pre-workout supplements! Are you taking them? Or curious about them? Let's talk 5 myths and whether or not you might benefit from a pre-workout supplement! Helpful links: Preworkout (using food) episode: https://spotifyanchor-web.app.link/e/hUrhHoUoLsb On-the-go snack list & other freebies: https://marathonfueling.com/freebies

Your workout isn't complete until you have had your post-workout recovery meal! Let's talk about a common post-workout meal: SMOOTHIES. Post-workout smoothies can be awesome if you struggle with appetite, are on the go, or simply don't feel hungry after a workout. Let's talk about how to build a smoothie, WHAT 4 components EVERY smoothie needs, and a few smoothie ideas as well! So that you can make gains in your run, strength, or gym session. Here is that download for post-run smoothie recipes: TAP HERE. I want to EDUCATE you so that you can feel EMPOWERED around food and CONFIDENT in your ability to FUEL yourself so you can PERFORM. Got questions? Message me on Instagram! Tap to connect! I reference my previous interview with Niccole: Tap to listen to PART ONE or PART TWO . Useful Resources: Instagram: Tap to connect! Other freebies: Tap here!

Get the most out of your workout sessions with pre-workout snacks & meals. We talk about WHEN & WHAT so that you can have the fuel to make gains in your run, strength, or gym session. I want to EDUCATE you so that you can feel EMPOWERED around food and CONFIDENT in your ability to FUEL yourself so you can PERFORM. Got questions? Message me on Instagram! Tap to connect!

Let's talk about 5 nutrient-rich foods to boost your nutrition, recovery, energy levels, & that you can fit in easily! These foods can easily be kept on hand at all times. Most are pretty affordable and can simply be added to anything! Free Convenient Snack List: Tap to download! Wanna connect? Message me on Instagram! Tap to connect! Useful Resources: Protein episode: Tap to listen!

As a dietitian & run coach, I always get asked, "What do you wish everyone knew"? So here it is, what I work with every athlete on. I reference my previous interview with Niccole: Tap to listen to PART ONE or PART TWO . I reference a FREEBIE for you to give you snack ideas. Snacks that you can have on hand at all times. Snacks that are convenient & packaged. Snacks that you can hold in your gym bag, car, purse, or work desk. Snag that download HERE . You don't wanna miss that! It's gold. Connect with me on Instagram: TAP HERE.

Diet culture is so loud. If you are an athlete that struggles with mental health, body image, diet cycling, or obsessive thoughts around food, THIS IS THE EPISODE FOR YOU! We split this conversation into two parts. Be sure to tune into Part 1 before you give this one a listen! Listen to Part 1: TAP HERE. Connect with Niccole on Instagram here: TAP HERE. Find recipes, read her blog, and learn more at her website: TAP HERE.

Diet culture is so loud. If you are an athlete that struggles with body image, diet cycling, or obsessive thoughts around food, THIS IS THE EPISODE FOR YOU! We talk about Niccole's journey to find her own true health. We talk how "Eating Intentionally" came about. She gives insight on how to thrive WITHOUT dieting or obsessing over food. We split this conversation into two parts. Be sure to tune into Episode 2 where we talk about mindful strategies, movement, & how Intuitive Eating fits into it all. Subscribe so you'll get notified when it goes live! Connect with Niccole on Instagram here: TAP HERE. Find recipes, read her blog, and learn more at her website: TAP HERE.

This past weekend I ran my third marathon, the Utah Valley Marathon. In this episode I recap how I felt, what helped me push through, and all about how I fueled. Let me tell you, I DIDN'T BONK! Trust me when I say that nutrition makes a world of a difference. Connect with me on Instagram: TAP HERE. Learn about race-week carb loading: TAP HERE.