Today I sat down with Registered Dietitian Holley Samuel to discuss the best way for runners to fuel for performance. We talked about the different types of runners, their calorie and carb needs, and what to eat before and after runs. We also covered pre-race nutrition, including carb loading, and Holley weighed in on whether runners need any supplements to support their nutrition.
The Cliff Notes
Holley’s Story and how she became a dietitian
Running as therapy and how her running career started
Different types of runners
What is RED-S and how eating under 2000 calories may be causing issues for you
How many calories should runners consume?
Carbs and running
How many grams of carbs and types of foods to consume before running less than and more than 60 minutes
Holley’s thoughts on supplements and what she recommends
What to eat during runs and after runs?
Should you be Carb Loading and how much?
Holley Samuel is a registered dietitian, personal trainer, podcaster, and the founder and owner of Fit Cookie Nutrition. In her practice, Holley helps runners of all levels learn to fuel their bodies to perform their best without restrictive diets. As an avid runner herself, Holley believes in making the sport more inclusive for all people and helping guide people in their health journeys to have a positive relationship with food, nutrition, and movement.