Discover how to optimize your diet and hydration for peak running performance and recovery, as the RunRX coaches share insights from their own experiences and the latest sports nutrition research. Timestamps of big takeaways [0:22] What to Eat Before and After a Run - Coach Caroline introduces the topic of what to eat before and after a run for optimal performance and recovery [02:05] Individual Nutrition Needs - Coach Valerie emphasizes that nutrition needs are highly individual past the basic elements of running form - The coaches discuss their experiences trying different nutrition approaches like carbo-loading, paleo, and keto for running performance rather than weight loss - Coach Caroline shares how different runners have varying results with pre-run foods [05:47] Testing What Works for You - The coaches advise testing and retesting to see what nutrition approach works best for each runner - Most people have enough stored energy for runs under a half marathon without extra fueling - Loading up on hydration, protein or carbs right before running often leads to problems [08:47] Changes in Sports Nutrition Knowledge - Coach Valerie reflects on the evolution of exercise physiology and sports nutrition understanding since the 1990s - The coaches discuss the introduction of engineered sports nutrition products like the PowerBar and share a professor’s recommendation to eat Snickers instead for a more balanced fuel source [11:32] Fueling Differences Between Road and Trail Running - Coach Caroline shares her experience with different fueling options and the needs in trail running vs road running - Coach Valerie shares her experience testing a fat-adapted low-carb approach vs. a high-carb approach during a 50k trail race [16:34] Wrapping Up with Our Key Takeaways - Finding the foods that make you feel your best while running and being consistent with them in training and racing is key - The coaches can provide guidance on fueling, hydration and weight management as part of the holistic RunRx coaching approach, but we do not prescribe specific diets Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well! Links to check out -- https://www.runrx.fit/ -- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re -- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at [email protected] -- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX