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What Nutrition is Needed for Runners

What are macros and how do they fit into a runner’s diet?  We are talking about the basics of nutrition for running with registered dietitian Brooke Czarnecki on the Healthy Runner Podcast.

Brooke is our healthy runner go to expert when it comes to running nutrition and she will discuss how carbohydrates, proteins, and fats play an integral role in your body and your running performance.

 

 

Listen to the Podcast Episode during your next run!

 

Watch the video from our Facebook Live by clicking the video below!

In this episode Brooke covers Nutrition 101 for runners including:

 

What is the difference between macronutrients and micronutrients?

 

What are the basic components of the food we eat?

  

What are carbs and what do they do for runners?

 

What is the difference between complex vs. simple carbs and how to use them for running?

 

What are the different types of protein?

 

What fats are healthy for runners to consume?

 

Brooke’s previous nutrition related episodes:

 

Episode 87 RED-S and Running: What You Need to Know About This Serious Condition

https://sparkhealthyrunner.com/red-s-and-running-what-you-need-to-know-about-this-serious-condition/ 

 

Episode 107: 4 Running Nutrition Habits Anyone Can Do!

https://sparkhealthyrunner.com/the-4-running-nutrition-habits-in-the-new-year-anyone-can-do/

 

Related Resources:

SPARK Blueprint:  5 Tips To Run Stronger & Healthier without Injuries!

https://programs.sparkhealthyrunner.com/blueprint
 

 

 

Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner to set you up for success for your next race? 

 

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.

 

Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://programs.sparkhealthyrunner.com/coaching

 

This week’s show brought to you by: 

 

Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner

 

If you’re looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.

 

If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30%

Click HERE to be directed to the discount page!

 

 

Connect with Brooke:

 

*If you’re enjoying the podcast and want to show your support, please write a brief review on Apple Podcasts. It only takes a minute and will help new listeners to discover the show. Want step by step instructions on how easy it is to leave a review?  Click here to get my instructions on how to leave a review!  Thank you in advance for your consideration! 

 

You can listen to all the information in this episode on the Healthy Runner Podcast…available wherever you get your podcasts!

 

 

Here is what other runners are saying about the podcast

 

 

Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

 

Warmest regards,

 

– Duane

 

Duane Scotti, PT, PhD, DPT

Physical Therapist For Runners

Board Certified, OCS

(203) 376-6514

Struggling with Stubborn Running Injuries That Are Forcing You To Stop Running?  If so let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program!

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You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.

The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.

At the end of the program, I completed a 10K trail race feeling strong and pain free.

I highly recommend Duane Scotti and the Healthy Runner training programs.

Roger S.

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