How To Better Fuel Your Runs With Jackie Kirchner, RD

Like any workout, endurance sports require fuel. In fact, not getting the proper nutrition before and after a run can cause hormone, thyroid, and gut issues. Today’s guest is here to tell you how and when to get the best nutrition for an optimal high-endurance workout.   About Jackie Kirchner Jackie is a Registered Dietitian who works with enthusiastic dedicated distance runners who want to fuel their bodies better so they can improve endurance and fitness, increase energy, and run faster. As both a successful distance runner herself and an expert in sports nutrition, Jackie is taking all the things she knows about eating right and running well to bring you the tools you need to fuel better and run faster.   Getting the Fuel You Need It takes a lot of energy to run. Many runners aren’t getting enough fuel. It’s easy to underestimate how much energy we actually burn on a daily basis. This is especially the case when it comes to carbohydrates, fats, and protein.  Jackie explains how to make sure you’re getting the proper amount of these nutrients as your needs increase. The more you run, the higher the number of calories you get from carbohydrates will increase too.   The Importance of Timing When Eating It’s not sufficient to simply eat the right foods. When you eat in relation to when you run is also important. Many people aren’t hungry after running. However, 30 to 60 minutes after a run is the optimal time to recover nutritionally. Eating the right balance of nutrients at this time will help you recover better and prepare you for your next run. It’s also crucial to get the right fuel before a run. This is hard for many people who find running after eating uncomfortable. Jacke explains how to train your gut to get used to having some food in it. She suggests starting small with just a few bites of something easy to digest. As time goes on, gradually increase what you eat and you’ll be fully fueled to run. How do you stay fueled for endurance activities? Leave a comment on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode How Jackie found her passion in nutrition for runners [3:00] What makes the nutritional needs of female runners unique [7:00] The importance of getting the right nutrients before running [18:15] The helpful and harmful effects of sugar [23:50] Losing weight in a healthy way with running [34:17] Is carb-loading something runners need to do? [38:40]   Quotes “As your energy needs go up, naturally your carbohydrate needs go up. Also, the percentage of calories that you eat from carbohydrates goes up as your mileage goes up as well.” [10:04] “There are a lot of people who don’t recover properly and they just feel lousy the rest of the day. They just don’t have energy to do anything else... But if you take that time to recover, eat a snack and give yourself some calories, you’re going to feel so much better.” [12:39] “Are you going to work on weight loss or are you going to work on your performance? The way you fuel is going to be a little bit different depending on your end goal.“ [35:58] “It doesn’t have to be super-complicated. Eat food you enjoy. You don’t have to follow strict rules... Have fun with it!” [45:51]   Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraShoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!   Links Download the FREE Profit Planning Workbook Find Jackie Kirchner online Follow Jackie on Instagram Book a Discovery Call with Jackie Leave a review of Fed and Fearless! Sign Up For The Free Training: The 5 Secrets of Fearlessly Healthy Women of Faith Learn more about business coaching with me Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest Podcast production & marketing support by the team at Counterweight Creative

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Calling all entrepreneurs and purpose driven-women! Are you ready to become fearless in your body, mind, and business? Learn how to change your identity, beliefs, and habits, so you can transform your health and your business from the inside out. It’s possible to achieve your biggest, life-changing goals without the frustration, obsession, or negative self-talk that so many women subject themselves to every day. All you need are the right tools, the right mindset, and the faith to turn your dreams into reality. And I’m here to guide you along the way! This podcast is for you if: - You love learning about nutrition and health and how to optimize it. - You're motivated to uncover the mindset blocks holding you back. - You know you have a big purpose to fulfill and want help achieving it. - You love going into the "woo" and desire to grow spiritually. - You're here to make a big impact on the world through business, charity, or any other entrepreneurial endeavor. My passion is helping entrepreneurial women become the best version of themselves while pursuing the kind of life they actually want.... one with abundant freedom, joy, and peace. On this podcast, you'll learn about a wide variety of topics that impact your ability to live the life you desire, from nutrition, to fitness, to business, and much more. And we're willing to have all the awkward, candid conversations so you can learn what you need to know to live your best life!