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Unlock the secrets to optimal running performance with our special guest, registered dietitian Amy Goblirsch, famously known as Applesauce Amy. This episode of Over the Next Hill Fitness Podcast unpacks the critical topic of fueling for runners. We'll challenge the common misconception that running on an empty stomach can boost performance. Amy delves into why pre-run carbohydrates are non-negotiable for stabilizing blood sugar and ensuring you maximize your energy reserves. This isn't just about avoiding hunger; it's about fine-tuning your nutrition to either support weight loss or peak performance—because, as Amy explains, you can't effectively chase both at once.

Personalized nutrition strategies take center stage as we explore how different runners have unique needs when it comes to fueling. From those who need a substantial digestion window to those who can snack moments before hitting the pavement, Amy provides tailored advice. Learn how the intensity and duration of your runs, whether it’s a short sprint or a grueling marathon, dictate your nutritional requirements. For those tackling longer races, practical tips on maintaining carbohydrate intake and avoiding those dreaded energy dips are shared, complete with actionable advice like setting reminders to eat during the race.

Post-run recovery is just as crucial, and Amy has you covered with strategies to refuel effectively. Discover why it's essential to consume a mix of carbohydrates and protein soon after your run and how to manage if you’re feeling queasy or lack an appetite. From the benefits of liquid nutrition to the consequences of skimping on post-exercise fuel, this segment ensures you’re prepared to recover like a pro. Plus, Amy shares insights on managing race-day nutrition challenges, particularly for pregnant athletes, emphasizing the importance of listening to your body and experimenting to find what works best for you. This episode is a treasure trove of tips and knowledge, perfect for runners of all levels aiming to enhance their performance and overall health.

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