[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?

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