Fuel for the Sole

This week goes a little off the rails. We answer a few listener questions and chat about:   

✔ A deep dive into Momentous vital aminos

✔ How to properly fuel as a larger or smaller athlete 

✔ Low cost options to eat properly during marathon training

✔ Optygen HP supplements 

✔ A whole lot  more! 

This week, we dive into a low carb study and answer all your carb questions. We chat about:  

✔ A low carb training study and the effects on performance 

✔ Whether or not the “type” of carb matters in training 

✔ Which types of carbohydrates are best for card loading 

✔ Emma Bates’ fueling and hydration strategy at the Boston Marathon 

✔ A whole lot  more! 

It’s another week of rapid fire listener questions! We discuss:  

✔ Signs of not getting enough calcium and Vitamin D 

✔ How beets affect running performance 

✔ What adaptogens are, and if should we take them  

✔ When to take supplements like ashwagandha and citrulline malate

✔ A whole lot more! 

It’s Boston Marathon race week! We’re diving into your race day questions and discussing fueling needs for a late-start race. We cover: 

✔ How to adjust your typical fueling strategy for a late start race 

✔ What to eat the night before the big day 

✔ If you should carb deplete prior to race weekend 

✔ How to use and adjust the carb loading calculator 

✔ A whole lot more! 

This week we answer a listener question on selecting performance nutrition that works best for you. We discuss the different types, and review two of the most popular options right now: Maurten and UCAN.  We dive into:

✔ The difference between UCAN and Maurten 

✔  Slow vs. fast absorbing carbs and how it relates to performance 

✔ What happens when you mix sodium with the Maurten hydrogel 

✔ The latest products from Maurten  

✔ A whole lot more! 

The FFTS Team (Meghann, Meaghan and Thomas) discuss some of their biggest sports nutrition mistakes and what they’ve learned (the hard way). They talk about:

✔ Why it’s important to fuel your long runs

✔ Why leg cramps might be related to hydration

✔ How Ferritin changes affect performance and why it’s important to get levels checked regularly

✔ How under-fueling during the taper affects race day

✔ A whole lot more!

This week we sit down with Jesse Stanley, founder of Charlotte’s Web, a CBD company. Their whole-plant CBD extracts come in full-spectrum and broad-spectrum (THC-free) options, including the world's only broad-spectrum CBD certified NSF for Sport. In this episode, we talk to Jesse about:

In this week’s episode we answer a listener question and do a deep dive on collagen. We cover:

✔ Where collagen comes from and the different types

✔ Collagen boosters and vegetarian/vegan options

✔ What the research tells us about collagen

✔ How and when to use collagen

✔ A whole lot more!

In this week’s episode we discuss nutrition tracking and body image. We discuss:

✔ When it’s best to use nutrition tracking

✔ The different approaches to tracking and forming habits

✔ The body image issues we all have

✔ How Meghann fueled for the Houston Half (and PR!)

✔ A whole lot more!

In this week’s episode we do a deep dive (and go off on several tangents) on plant-based diets. We cover:

✔ The differences between vegan, vegetarian and plant based diets

✔ The potential health benefits of a plant based diet

✔ The potential pitfalls of a plant based diet 

✔ Understanding macro and micronutrients on a plant based diet

✔ A whole lot more!

It’s the episode you’ve all been asking for! We’re talking body composition goals, and of course, fad diets. We dive into:

✔ Cleanses, detoxes and the 1200 calorie-a-day diet

✔ Keto, Whole30 and Intermittent fasting

✔ What happens to your body when you follow these ‘fad diets’

✔ Meghann’s new body composition program

✔ A whole lot more!

You can register for Meghann's body composition program here: https://www.featherstonenutrition.com/bodycompseries/

This week we’re diving into several listener questions! We chat about everything from long run fueling to some of our favorite protein snacks. We tackle:

✔ Why you’re getting hungry mid-long run

✔ The factors involved with ‘hitting the wall’

✔ Some suggestions for protein snacks, bars and powders

✔ Different strategies for selecting your race day fuel

✔ A whole lot more!

This week Drew Whitcomb from WearTesters joins us for a fun discussion on fueling for larger runners. No surprise here, this one went off on several tangents. We discuss:

✔️ Marathon fueling strategies for larger athletes

✔️ The importance of hydration for larger athletes

✔️ How body composition affects fueling strategies

✔️ Why energy drinks may not be your best choice

✔️ A whole lot more!

We’ve made it through the fall marathon season, and many of the races were warmer than we expected! So, what can we do mid-race when the weather doesn’t align with our goals? We dive into several scenarios and tactics, along with some post-race recovery. We discuss:

✔️ What to do in the days leading up to a marathon when the weather will be 60+ degrees 

✔️ The causes behind mid-race nausea and GI distress

✔️ Why you may be developing muscle cramps late in the race

✔️ Reflecting on your race and adjusting for the future

✔️ A whole lot more!

Today we tackle a bunch of listener questions, all about supplements! We review how athletes are and should be using them and the risks associated with this unregulated industry. We cover:

✔️ When to take supplements: treating deficiencies and improving training

✔️ The benefits of Omega-3s for endurance athletes

✔️ The importance of timing and Collagen supplementation

✔️ If we really need green powders/supplements

✔️ A whole lot more!

Today’s episode of Fuel for the Sole, we have special guest Dr. Shelby Harris on the show! Dr. Shelby Harris is a licensed clinical psychologist who specializes in behavioral sleep medicine (BSM), working to improve the sleep of everyone from babies through older adults using evidence-based methods. In this episode, we discuss:

✔️ How sleep impacts athletes and how many hours we actually need

✔️ Traveling for races and changing time zones

✔️ Sleep hygiene and bedtime routines you should be implementing

✔️ Melatonin, magnesium and other sleep aids

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we discuss contradictory nutrition advice. We debunk and discuss several topics including:

✔️ Whether or not women can actually carb load

✔️ How many carbs per hour we can metabolize during a race

✔️ If race fuel is dependent upon your size and gender

✔️ If you should use real food or gels when racing

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we cover all things Ferritin. We answer several listener questions and dive into:

✔️The definition of ferritin and its relationship to iron

✔️Ways we lose iron and symptoms of low iron

✔️ When we should get tested and what blood panels to request

✔️ High iron foods

✔️ Meghann’s suggested supplements

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we answer listener questions on fueling back-to-back marathons, poor sleep post long run and talking nutrition with fellow runners. We cover:

✔️ The best tactics when discussing sports nutrition with other runners

✔️ How to fuel for back to back marathons

✔️ Tips on recovering faster after a key race

✔️ What might be causing your poor sleep after long runs and workouts

✔️ Nutrition tips for better sleep

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we answer listener questions on energy needs, hyperhydration and pre-workout. We dive into:

✔️ Factors that decipher energy needs

✔️ Weight changes related to hydration and recovery

✔️ What is in pre-workout supplements

✔️ Whether or not you should take pre-workout

✔️ Why ‘carbs’ are still a divisive topic

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we answer a listener's question about skipping periods during training. We also dive into RED-S and discuss: 

✔️ What can cause a skipped period

✔️ The symptoms of RED-S for both men and women

✔️ The side effects of underfueling

✔️ Steps to take if you think you have RED-S

✔️ The importance of energy balance throughout the day

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we dive into Meghann’s Ironman 70.3 and answer a listener's question about fueling for triathlons. We cover:

✔️ Carb loading for a triathlon

✔️ How to adjust your race day nutrition and hydration for the heat

✔️ The importance of calculating your fluid and nutrition intake in advance 

✔️ Fueling on the bike vs. the run

✔️ How Meghann fueled for her successful 70.3

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we answer two listener questions! First, we discuss exercise induced hypoglycemia and blood glucose levels, then we chat about the different types of gels and amino acids. We cover:

✔️ Exercise induced hypoglycemia

✔️ The new guidelines for carb intake during exercise

✔️ How to balance glucose levels

✔️ If gels with amino acids are beneficial

✔️ Why engineered sports fuel is recommended

✔️ A whole lot more!

This week on Fuel for the Sole, we answer two listener questions about nutrition and aging. We dive into:

✔️ What nutritional adjustments are required as we age

✔️ The greatest factors for weight changes as we get older

✔️ The importance of recovery nutrition

✔️ How menopause affects our performance

✔️ How to adjust nutrition after menopause

✔️ A whole lot more!

It’s another episode of rapid fire listener questions! This week we discuss all sorts of nutrition and hydration topics, from how to fuel for back to back races to intermittent fasting. We cover a lot, including:

✔️ Energy dense foods to refuel your workouts

✔️ Intermittent fasting and training/racing weight

✔️ How to fuel for back to back races

✔️ Some foods and supplements for a faster recovery

✔️ Training your gut for race day

✔️ A whole lot more!

In today’s episode of Fuel for the Sole, we take a deep dive into hydration. We cover:

✔️  General hydration needs for runners

✔️  The signs of dehydration and how to recoup losses

✔️  How to calculate your sweat rate

✔️  The importance of understanding your sweat composition

✔️  A whole lot more!

Calculate your sweat rate here: https://www.featherstonenutrition.com/hydration/ 

In today’s episode of Fuel for the Sole, we answer a listener question that’s all about race day hydration and fueling. We cover:

✔️  Making a race day hydration and fueling plan

✔️  How and where to carry all your race day fuel

✔️  How to time nutrition with hydration

✔️  How elites fuel during race day

✔️  A whole lot more!

In today’s episode of Fuel for the Sole, we answer more listener questions! First, we talk about fueling two-a-days, followed by a discussion on ferritin and iron levels and a few more hydration and electrolyte questions. We cover:

✔️  Best fueling strategies when working out twice a day

✔️  Understanding iron and ferritin levels

✔️  How to increase ferritin levels through food and supplementation

✔️  The best ways to ingest sodium and electrolytes while racing

✔️  If you should only drink water with your gels

✔️  A whole lot more!

In today’s episode of Fuel for the Sole, we answer two listener questions. First, we talk about nutrition periodization -- a planned, purposeful, strategic nutrition approach to enhance training adaptations, followed by a discussion on cooking oils and the different types of fat. We cover:

✔️  The goal of Nutrition Periodization

✔️  The three main phases of training

✔️  How to adjust nutrition based on training load

✔️  The difference between saturated, unsaturated and trans fats

✔️  The different types of cooking oil and their uses

✔️  A whole lot more!

In today’s episode of Fuel for the Sole, we talk about preparing for race day! We answer follow up questions from our initial carb loading discussion and chat through race day nutrition mishaps and solutions. We cover:

✔️  Fuel utilization during running and racing

✔️  The optimal time to carb load

✔️  How to calculate your personal carb intake requirements

✔️  Weight gain during carb loading

✔️  Mid-race tactics for nausea and GI distress

✔️  A whole lot more!

In today’s episode of Fuel for the Sole, we talk all about food sensitivities, intolerances, and allergies! We cover:

✔️  The different between these three food reactions

✔️  What the data from food sensitivity tests actually means

✔️  The probable causes of your bloating and GI distress

✔️  If you should try an elimination diet

✔️  Our thoughts on the Everlywell test

✔️  A whole lot more! (stay for some outtakes at the very end)

It’s rapid fire question week!  In today’s episode of Fuel for the Sole, we answer a slew of questions that you guys submitted over the past several months. We discuss:

✔️  The different types of sodium in your electrolyte drinks

✔️  The effects of running fasted all the time

✔️  If you should be doing “depletion runs”

✔️  Why you might be hungry all the time when marathon training

✔️  Cures for a sloshy stomach

✔️  A whole lot more! (stay for some outtakes at the very end)

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In this Episode of Fuel for the Sole, we discuss some of the latest nutrition wearables, including Nutrisense and Lumen. We cover:

✔️  Why everyone is talking about metabolic flexibility

✔️  What a CGM (continuous glucose monitor) is and what it’s used for

✔️  Who can benefit from tracking this information

✔️  The data and nutrition technology we expect to see in the future

✔️  A whole lot more!

In this Episode of Fuel for the Sole, we discuss all things protein. Sports dietician, Meghann Featherstun, gives us a solid overview on the different types of protein, how much we (runners) need on a daily basis, and the importance of protein timing. We also discuss:

✔️  What to look for when choosing a protein powder

✔️  When you should use a collagen supplement

✔️  If plant based proteins are OK for endurance athletes 

✔️  Some less common, ideal protein sources

✔️  A whole lot more!

In this episode of Fuel for the Sole, we answer Cory’s question about weight loss. We’ve covered this topic in Episode 4, but we keep receiving questions about weight loss while running, so we’re tackling it again. This time we talk about:

✔️  The first steps to take when prioritizing weight loss

✔️  Why energy balance is so important

✔️  Myths about fat, willpower and metabolism

✔️  A whole lot more!

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!

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

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

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

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

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

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.

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.

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. 

In this episode of Fuel for the Sole, we answer Nick G’s question about using nutrition to aid recovery. We dive into the ‘peak week’ of training and discuss the roles that sleep, hydration and nutrition have in your recovery. We talk about anti-inflammatory foods, supplements, and how to adjust your macros as you increase training volume and intensity.

In this episode of Fuel for the Sole, we answer Kara Lombardo’s question about the menstrual cycle and how we can use nutrition to help alleviate some of the negative side effects. We discuss the three phases of your cycle, what to expect from your training during each of these phases, and how to adjust your nutrition and hydration to align. We also discuss birth control, supplements and why racing on your period might actually be the best time.

BONUS: (36:37) We answer Philip Kallenberg’s question about what type of carbs we should be eating and when.

In this episode of Fuel for the Sole, we answer Nick Alexander’s question about the little mistakes runners make. We discuss why calorie counting and using apps like MyFitnessPal can lead to bad habits, the importance of balancing nutrition throughout the day, and how we can all normalize taking nutrition out on the run. We also chat about the misconception of gels and GI issues, myths about hydration, and if you actually need to take supplements.

In this episode of Fuel for the Sole, we answer Sarah Hanson’s question about carbs! We dive into the science behind carbs, why they are the preferred fuel source for endurance athletes and how many grams per day you need, regardless of activity level. Meghann also gives us her take on intuitive eating, signs you may be under fueling, and some of the amazing non-performance related benefits of eating sufficient carbs.

In this episode of Fuel for the Sole, we answer Kelly Maxey's question on how to build muscle through nutrition, running and strength training. To help us answer this question, we bring in Lift, Run, Perform Founder and Coach, Mary Johnson. We discuss the importance of nutrient timing, how to effectively fuel for a run + strength workout, and why endurance athletes are able to see vast improvement to body composition and performance by incorporating strength training with proper nutrition. 

In this episode of Fuel for the Sole, we answer Grant Den Herder's question about weight loss while training, a very popular topic among runners. We dive into why it’s important to prioritize our goals and how to find our optimal body weight for performance. We also discuss the importance of nutrition timing and properly fueling our runs. Lastly, we discuss the mental side of nutrition, including disordered thoughts about food and body image. 

In the third episode of Fuel for the Sole, we answer Tamanna Singh's question about Generation UCAN, the effects of slow releasing carbs vs. fast releasing carbs and what "burning fat for fuel" really means. We also talk about how to choose the best fuel source and some of the science behind Maurten. Lastly, we follow up on Thomas' blood test results after his marathon and the effects of the vaccine. 

In the second episode of Fuel for the Sole, we answer Carrie Johnson's question about fueling through injury. We discuss the importance of protein, helpful supplements for healing faster and why nutrition may be the reason you're getting injured in the first place. We also dive into the two main types of injuries for runners: bone (stress fracture, reaction) and soft tissue (tendon, ligament, muscle) and the best approaches for each. Lastly, we talk about Thomas' latest marathon and recovery.

In the first episode of Fuel for the Sole, we answer Caryn Just's question about hydrating properly in the Summer. We discuss the importance of knowing your daily hydration needs, sweat and sodium rates, and how to acclimate to the Summer heat and humidity faster. We also dive into some common misconceptions about hydrating, the effects of alcohol and why you shouldn't take nutrition advice from non-sports dietitians on Instagram.