272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD

About

Dr. Duane Scotti shares running tips, tools and more to help you get stronger, run faster, and enjoy lifelong injury free running! If you're a dedicated runner, often injured runner, or beginner runner who is interested in staying healthy so you can get in those mental clearing miles subscribe for helpful training episodes to optimize the 6 steps to growing as a runner (mindset, strength training, run plan, nutrition, recovery, and race day strategy) so you can grow in your running journey. Dr. Duane Scotti has been actively helping runners since 2003. Over that time he's helped countless others get stronger, run faster, and hit their running goals through his content and his Healthy Runner Coaching Services. Duane is an avid half marathoner, 4x marathoner, physical therapist and coach for runners, founder of Spark Healthy Runner, and creator of the Spark Healthy Runner YouTube channel. New podcast episodes uploaded each week. Thanks for listening, welcome to Healthy Runner!

[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!

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Connect with Brooke:

- Instagram: @intentfulnutrition

- Email: intentfulnutrition@gmail.com

- Healthy Runner Facebook Community

- Actively Fueled Podcast on Spotify

Connect with Dr. Duane

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com

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