Fuel for the Sole

Latest Episodes:

19 | Sugar and performance nutrition Jan 18, 2022

Show notes

In this episode of Fuel for the Sole, we answer Jamie’s question about sugar. It’s pretty common for runners to worry about their sugar consumption, so we’re here to set the record straight. We discuss separating daily vs. performance nutrition and dive into:

✔️ The difference between added and natural sugars

✔️ Should we (runners) follow AHA and FDA guidelines for sugar intake

✔️ Myths about high fructose corn syrup and alcohol

✔️ Whether you should opt for real or artificial sugar

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

18 | Breaking 3 with Mary Johnson Jan 04, 2022

Show notes

In this episode of Fuel for the Sole, we bring back Mary Johnson from Life Run Perform to chat all about the Breaking 3 Project. This one goes a little off topic (don’t they all?), but we think you’re going to love it. We discuss:

✔️ Coming back to running after pregnancy

✔️ How the Breaking 3 Project came to be and what it’s all about

✔️ How Meghann worked with the group on nutrition

✔️ The three main nutrition changes helped these women break 3 hours in the marathon

✔️ The benefit of group training and racing

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

17 | How Caffeine Affects Performance Dec 21, 2021

Show notes

In this episode of Fuel for the Sole, we answer Elliott’s question about caffeine. We discuss:

✔️ How much caffeine is too much caffeine

✔️ Should you cut back on caffeine before a big race

✔️ Does caffeine enhance performance

✔️ The good and bad side effects of caffeine

✔️ And a conversation about eating around the holidays

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

16 | All things calories Dec 07, 2021

Show notes

In this episode of Fuel for the Sole, we answer Austin and Elsie’s questions about all things calories. We discuss:

✔️ How to calculate your daily calorie needs

✔️ Why your fitness tracker is probably not accurate

✔️ Whether or not you should fluctuate calories based on daily activities

✔️ The difference between counting calories and counting macros

✔️ The importance of calorie timing and a discussion on intermittent fasting

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

15 | Race Specific Nutrition Nov 23, 2021

Show notes

In this episode of Fuel for the Sole, we answer Mack’s question about fueling for a half marathon vs. a marathon. We discuss carb loading for the different distances and the nutrition and hydration strategies for each. We also dive into:

✔️ The best time to fuel during a half marathon

✔️ Why you shouldn't take fuel for certain distances / effort levels

✔️ Hydration strategies from the 5K to the marathon

✔️ And some candid discussion around body composition concerns and performance

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

14 | Who to trust when it comes to sports nutrition Nov 09, 2021

Show notes

In this episode of Fuel for the Sole, we answer Elisa’s question about who to trust. We dive into Meghann’s credentials and what makes her a professional along with the red flags to look for when ingesting advice on Instagram. We also chat about:

✔️ Why food elimination is not the best strategy (unless we have an allergy)

✔️ Why we’re all talking about ‘burning fat for fuel’

✔️ Who we need to listen to as performance based runners

✔️ Some bonus content about how our hydration needs change through the winter

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

13 | Alcohol and training Oct 26, 2021

Show notes

In this episode of Fuel for the Sole, we answer Toms’ question about drinking alcohol during training. We discuss the effects of alcohol on performance and whether or not you should eliminate alcohol entirely before a big race. We also chat about ‘junk food’ and the best times to incorporate these foods into your training.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

12 | Nutrition for recovery Oct 12, 2021

Show notes

In this episode of Fuel for the Sole, we answer Chris’ question about post run recovery. We discuss whether or not you should be using recovery drinks, the appropriate carb and protein breakdown, and the recovery window you really need to nail. We also chat about alcohol, what supplements can help reduce inflammation and the role of hydration.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

11 | Race day fueling for optimal performance Sep 28, 2021

Show notes

In this episode of Fuel for the Sole, we answer Ally’s question about how much fuel to take on race day. We chat about whether you should use mile markers or timing for nutrition reminders, how to strategically use caffeine on the course, where to store all your fuel, if you need to adjust your strategy based on weather, and a whole lot more.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

10 | Taper Week and Carb Loading Sep 14, 2021

Show notes

In this episode of Fuel for the Sole, we answer Jaclyn’s question about taper week. We discuss what your nutrition should look like the days leading up to race day and how the body stores fuel. We chat about how to effectively carb load, what race distances require carb loading and why practicing race day fueling ahead of time is so important. Trying to figure out your carb loading plan? Download your free guide: https://mailchi.mp/1fbc32d0dbf2/carb-load-guide

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

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