In this podcast episode, we have the pleasure to interview Ashley Charlebois, a dietitian who specializes in the specific needs of athletes, particularly runners.  We dig deep into the most common mistakes that endurance runners make when it comes to nutrition, focusing particularly on under-fueling. Ashley explains the potential repercussions of insufficient fueling, bringing attention to the concept of 'Relative Energy Deficiency in Sport' (REDS). The conversation then transitions into discussing the concept of micro-nutrition, where certain nutrients become primary focus. We also touch upon issues such as weight loss during training, when and how much to fuel during runs, and the ratios of macronutrient consumption necessary to support optimum pick performance. Ashley Charlebois is a seasoned registered dietitian and exercise physiologist with a rich history of working with elite athletes across a variety of sports. With her practice beginning in 2007, Ashley's expertise has been sought after by professionals from prestigious teams and organizations such as the Buffalo Sabres, Vancouver Whitecaps, as well as athletes in the NBA, NHL, Skate Canada, Field Hockey Canada, Triathlon Canada, and Gymnastics and Cycling BC. Renowned for her extensive knowledge and dynamic approach to nutrition and exercise physiology, Ashley has made a significant impact in the field of sports nutrition. Her insights have supported athletes in optimizing their performance, fine-tuning their diets, and enhancing their overall health through personalized nutrition strategies. Currently, Ashley is leveraging her expertise as an Applied Performance Nutrition Researcher for the Canadian Armed Forces, a role in which she continues to contribute to the advancement of nutrition research and its practical applications in high-performance settings. * Common Mistakes in Runners' Diets * The Importance of Proper Fueling for Runners * Consequences of Not Fueling Properly * Discussion on Relative Energy Deficiency in Sport (REDS) * The Impact of Underfueling on Recreational Runners * Understanding the Nutritional Needs of Runners * Signs of Low Energy Availability in Runners * The Role of Diet in Injury Prevention and Recovery * Weight Management and Training * Fueling Strategies During Training * Macronutrient Recommendations for Runners