Fuel for the Sole
Fuel for the Sole is a podcast hosted by Believe in the Run and sports dietitian Meghann Featherstun. They answer listener questions about nutrition, hydration, and their effects on performance. The show also discusses the latest tech gadgets and nutrition products, occasionally bringing in specialists. Listeners can email their questions to be featured on the show.
Episodes
138 | Post-Run Recovery, Late-Night Fueling, and the Costco Bulk Buys Worth Making (and Skipping)
This week on Fuel for the Sole, we dig into the new caffeine guidelines, quality (and fast) post-run protein sources, how to fuel a night run, and our take on the best cost-effective bulk buys for an active lifestyle at Costco, BJ's, and Sam's Club. Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS an
137 | Daily Hydration Needs, Post-Run Headaches, Race Day Strategies and Creatine Gummies vs Powders
This week on Fuel for the Sole, we tackle several listener questions. We get into how much water you actually need each day — and whether you might be overdoing it. We're digging into what's behind those post-run headaches and what you can do to prevent them. We're talking race day logistics — how to carry all your hydration and nutrition when it counts most. And finally, gummies versu
136 | Broccoli Juice Shots, Lactate 60 Gels, Sweat Rates and Fueling for Taco Bell 50Ks
This week on Fuel for the Sole, we're diving into broccoli juice shots — aka Nomio — since it's been all over our feeds lately. We also get into Lactate 60 gels and whether we should all be taking them, break down what actually qualifies as a heavy sweat race, and tackle the most important question of all: how do you fuel a Taco Bell 50K? Interested in Meghann’s Group classes? Sign up here
135 | Understanding Potassium, Protein Denaturing, Blood Panels and Hydration Maxxing
This week on Fuel for the Sole, we're diving into your questions. Is potassium something you actually need to supplement - and if so, how? Does cooking with protein powder destroy its effectiveness? What should your Vitamin D levels really look like? And as temperatures start climbing, we're tackling rapid fire hydration questions you need heading into summer. Consider this your warm-weath
134 | Low Vitamin D, Isomaltulose, Waking up Hungry, and Race Anxiety
This week on Fuel for the Sole, we're tackling a bunch of your questions. We cover everything from waking up hungry in the middle of the night to whether you should be supplementing with Vitamin D, to managing race-day anxiety and its effect on your gut — plus, we break down what Isomaltulose (brand name Palatinose) actually is and whether it's worth your attention. We also off the rails,
133 | RNWY Hits Whole Foods, Hunger Cues, BPN Go Gel Limits and Carb Loading Shorter Races
This week on Fuel for the Sole, we're tackling listener questions - and naturally, going off the rails along the way. We share an update on RNWY landing at Whole Foods, the races we have on our calendars, whether you actually need more sodium in the summer heat, why some BPN gels come with a daily limit, and why you can probably skip the carb load before your next 10K.Want to be featured on th
132 | How the Pro’s Fueled a Sub-2 Hour Marathon, Dizziness During Races and Post-Race GI Distress
This week on Fuel for the Sole, we're breaking down the recent sub-2 hour marathon performances from London, including a closer look at how each athlete fueled their record-breaking efforts. Then, we dive into your listener questions — and this week, it's all about the not-so-glamorous side of racing. From mid-race dizziness to post-race nausea and everything uncomfortable in between, we&#
131 | The Boston Marathon Race Recap
This week on Fuel for the Sole, it's all about Boston Marathon Weekend. We're breaking down everything we did on the nutrition side to prep for and execute sub-2:55 marathons — from the carb loading strategy in the days leading up to the race, to pre-race fueling on race morning, to exactly what we took in mile by mile on the course. Want to be featured on the show? Email us (written or an audio f
130 | Oral Iron Strips, UCAN Alternatives, Runner’s Colitis and Grand Canyon Nutrition
This week on Fuel for the Sole, we're diving into a new oral iron strip that's been making waves, sharing our thoughts on the recent UCAN scandal, and tackling a packed mailbag of listener questions. We cover the best gel alternatives to UCAN, how to properly carb load and fuel for a two-day race challenge, practical tips for managing runner's colitis, and strategies for getting more g
129 | David Bar’s Lawsuit, Bodyweight and Carbs, Cold Sweats, and More Protein
This week on Fuel for the Sole, we unpack the David Bars allegations and go off the rails a bit—you know how we do. Then we get into your questions: why does body mass matter for carb loading but not race-day fueling? What's behind those cold sweats? Can you actually overdo it on protein? Why are gels so hard to get down mid-race? And what's really causing those dreaded mid-race pit stops?
128 | ASICS LA Marathon Recap with the #LA100
This week on Fuel for the Sole, we recap the ASICS LA Marathon and hear from some of the incredible women of the #LA100. From first-time marathon finishes to new PRs and everything in between, these runners proved you can still have an amazing race—even on a tough day.Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@gmail.com. This episode is fueled
127 | Dehydration, Race Day Nutrition Timing, Carb Calculators and Chews vs Gels
This week on Fuel for the Sole, we share the latest updates from our sponsor, RNWY, and dive into several listener questions. We cover dehydration during marathons, whether the timing of your nutrition and hydration impacts performance, how to get the most out of Meghann’s carb calculator (and why most runners should consider a three-day carb load), and the ongoing debate of chews versus gels on r
Move Her Mind Summit | Ep 2 | Makenna Myler, Valarie Allman and Taliyah Brooks
Our final conversation of the Move Her Mind Summit brings together ASICS elite athletes Makenna Myler, Val Allman, and Taliyah Brooks for an inspiring and candid discussion. Each of these remarkable women shares her journey into sport, what fuels her drive to compete, the obstacles she has faced and overcome, and her vision for 2026 and beyond. It was such a fun conversation, and we hope you enjoy
126 | A DQ Blizzard Study, Berberine, Urolithin, Santa Madre RESET gels and MCT Oil
This week on Fuel for the Sole, we break down a “study” making the rounds on Instagram about DQ Blizzards and tackle several supplement questions, including berberine, urolithin, MCT oil, and the Santa Madre RESET gel.Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS and RNWY!Head over to ASICS.com and sign
Move Her Mind Summit | Ep 1 | Taliyah Brooks and Allyson Felix
To kick off the Move Her Mind Event Summit, we sat down with ASICS athlete Taylia Brooks and Olympian Allyson Felix to explore the different stages and transitions throughout life. From high school competition to the world stage, they shared lessons from their journeys at the highest level—reminding us that every chapter brings its own challenges, growth, and opportunities.
125 | Low Carb Research Studies, High Liver Enzymes, Feeling Like the Tin Man and Bloating
This week on Fuel for the Sole, Tim Noakes has entered the chat. We break down a new research study suggesting that just 10 grams of carbs per hour may be sufficient—and that carb loading might be unnecessary after all. Plus, we tackle listener questions on what could be driving high liver enzymes, what might be sabotaging your recovery, and why bloating shows up mid-run.Want to be featured on the
124 | Food Pyramids, Hypernatremia, Iron Supplementation, and Muscle Building vs Weight Loss
This week on Fuel for the Sole, we briefly touch on the new food pyramid before diving into listener questions—including the risks of overdoing sodium and hypernatremia, recommendations for iron supplementation, and whether the off-season is better spent focusing on muscle building or weight loss.Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@gmail.
123 | 2026 Nutrition Trends, Ferritin and Altitude, Nomio and Gut Training
This week on Fuel for the Sole, we’re diving into the predicted nutrition trends for 2026 — from the rise of high-fiber and high-protein foods to a renewed focus on gut health and minimally processed eating. We also tackle listener questions on ferritin and altitude, the buzzy new supplement Nomio, and whether you really need to train with the exact same gel you plan to use on race day.Want to be
122 | The Running Event Recap, Generation UCAN Labels, Primal Queen and More
This week on Fuel for the Sole, we break down our biggest takeaways from The Running Event — from exciting new brands to the trends shaping the future of endurance fueling. We also dive into some eye-opening information we uncovered about Generation UCAN (and yeah… it was pretty wild). To wrap it up, we answer listener questions on cutting back fiber before race day and take a hard look at a new s
121 | Fiber Maxxing, Nitrates and Hot Dogs, Mid-Race Hydration Fails
This week on Fuel for the Sole, we dive into the new trend of “fiber maxxing” and why it’s probably not for us. We also tackle listener questions on fueling and race intensity, whether downing a bunch of hot dogs can replace a nitrate supplement, and if it’s possible to “catch up” in a marathon after missing a few water stops.Want to be featured on the show? Email us (written or an audio file!) at
120 | Nicotine Trends, Creatine and Caffeine, Ketone-IQ Bottles and More
This week on Fuel for the Sole, we break down Thomas’ latest algorithm—one that’s somehow convinced he (and everyone else) should be taking nicotine. We also dig into the trending supplement creatine, answering your top questions, including the best time to take it and the difference between creatine HCL and monohydrate. Plus, we cover the Tokyo Marathon’s hydration rules and what runners need to
119 | New York City Marathon, Hyponatremia, Hitting the Wall, and Fueling with Sponge Cake
This week on Fuel for the Sole, we recap the highlights from the New York City Marathon and share the latest updates on the LA100 Group. We also tackle listener questions on several topics, including hyponatremia, hitting the wall, the difference between ferritin and iron, and why sponge cake might just be the ultimate pre-run fuel for your big workouts and races.Want to be featured on the show? E
118 | Lead in Protein Powders, Carb Loading with Gels, Maintaining Ferritin Levels and More
This week on Fuel for the Sole, we’re celebrating Meghann’s third time taking (and passing!) her CSSD exam — and breaking down what that means and why it matters. We’re also diving back into the hot topic of lead in protein powders after a new study stirred up quite a bit of conversation. Plus, we answer your listener questions on: carb loading with gels, practical ways to add more fruits and vegg
Move Her Mind Event Series with ASICS | Ep 12 | Jess Wedel and Skye Latimer
The 12th stop of the Move Her Mind Event Series with @asics brought us to Oklahoma! We got to chat with Jess Wedel, mountain guide and cancer survivor and Skye Latimer, lifelong dancer and joy-bringer. Jess shared her experience of summiting Mount Everest, and how she leads teams through some of the world's most challenging terrain, while Skye shared her passion for dance at age 4 lead to dancing
117 | Starbucks Protein, Weight loss and Training, Fueling at Lower Intensities, Returning to Run
This week on Fuel for the Sole, we talk about Starbucks new protein drinks, discuss weight loss and training, how to fuel for races that won’t be all-out efforts and coming back from injuries and pregnancy. Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS and RNWY!Head over to ASICS.com and sign up for a O
Move Her Mind Event Series with ASICS | Ep 13 | Deena Kastor
Stop 13 (yes, we’re swapping stops 12 and 13!) of the Move Her Mind Event Series with ASICS took us all the way to Tokyo! We had the incredible opportunity to sit down with Deena Kastor - legendary marathoner and true ambassador of the sport - to talk about her journey from professional runner to passionate advocate. Deena shares her perspective on the barriers women have faced in running, the big
116 | Hot Marathon Season, Influencer Advice, Proper Carb Calculating and Salty Gels
This week on Fuel for the Sole, we’re breaking down everything from race-day fueling in warm weather to the carb math you actually need for that critical first hour. We’ll also share the run-influencer advice we’d skip, and why Spring Energy gels is back in the chat. Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@g mail.com. This episode is fueled
Move Her Mind Event Series with ASICS | Ep 11 | Allie Caminiti, Art Therapist and Run Coach
The 11th stop of the Move Her Mind Event Series with @asics brought us to Decatur, GA! There, we had the chance to sit down with Allie Caminiti—art therapist, EMDR therapist, and run coach—to explore her journey into mental endurance training and ultramarathoning.Allie shared how her passions for art therapy, trauma work, and coaching intersect in powerful ways, offering a unique perspective on b
115 | Serena’s Ro.Co, Gatorade, Fueling Back to Back Marathons, and Carb Loading and Diabetes
This week on Fuel for the Sole, we talk about the hot topic of Ro.Co, which is being advertised by Serena Williams. We also answer several listener questions, including hydration and GI issues, fueling for back to back marathons, what to eat for a late morning run and a whole lot more. Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@g mail.com. This
Move Her Mind Event Series with ASICS | Ep 10 | Julie Sergent, Physical Therapist
The 10th stop of the Move Her Mind Event Series with ASICS took us to Louisville, Kentucky! We sat down with Julie Sergent, Physical Therapist and Founder of Sergent Wellness, for an insightful conversation on the power of strength training for women. We dove into common myths about physical therapy, practical routines, and everyday habits that can benefit us all.We’ve got a couple more stops, so
114: New Ferritin Guidelines, Post Race Recovery, Triple Magnesium and More
This week on Fuel for the Sole, we’re diving into the new ferritin guidelines from the American Gastroenterological Association, breaking down protein intake and recovery after a 100-miler, unpacking the buzz around magnesium and what it really does—and covering plenty more along the way.Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@g mail.com. Th
Move Her Mind Event Series with ASICS | Ep 9 | Brittany Greene and Elyse Braner
The 9th stop of the Move Her Mind Event Series took us back to where we started, Washington D.C.! We sat down with Founder of Chocolate City Relay, Brittany Green, and Director of People + Culture and Community Marketing at Pacers Running, Elyse Braner to chat all about joy in movement and self care. We discussed the importance of rest and recovery, setting goals, finding community and shared some
113 | Boosting Immunity During Taper, Coming Back from Injury, Avoiding the Bonk and More
This week on Fuel for the Sole, we chat about a new Protein drink we tried (and love), our next/last Move Her Mind Stop and answer some listener questions including: how to avoid getting sick during the taper, the mental and physical side of coming back from an injury, fueling techniques to avoid bonking in training and racing and a whole lot more! Want to be featured on the show? Email us (writte
Move Her Mind Event Series with ASICS | Ep 8 | Lindsey Gwirtz, Women Run Monterey
The ninth stop of the Move Her Mind Event Series brought us to beautiful Monterey, where we got to sit down with Lindsey Gwirtz, founder of Women Run Monterey. In our conversation, Lindsey shared her insights on balancing running, racing, and everyday life, as well as the story behind creating Women Run Monterey—a community that has not only empowered her personally, but has also inspired and upli
112 | The Best Post-Run Nutrition, Insatiable Hunger and Electrolyte Myths
This week on Fuel for the Sole, we chat about some of our most recent adventures and answer several more listener questions, including what you should be eating after your workout and before bed, why you might be ferociously hungry all the time, and if electrolyte drinks are really a scam. Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@g mail.com.
Move Her Mind Event Series with ASICS | Ep 7 | Asia Rawls
The 7th stop of the Move Her Mind Event Series landed us in Grand Rapids! We sat down with Asia Rawls, ASICS Ambassador and member of WeRUN313. A Division 1 NCAA qualifier and record holder from Eastern Michigan University, Asia has always championed the profound impact of running on both body and mind. She furthered her education at the University of Detroit Mercy, earning an MBA and an M.S. in C
111 | Salty Carbs, Cannabis and all things Hydration
This week on Fuel for the Sole, we answer several more listener questions and discuss: RNWY’s new Salty Carbs product If non-water beverages count towards your hydration If cannabis actually dehydrates you The benefits and downsides to using a hydration pack A whole lot more! Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@g mail.com. This episode i
Disordered Eating Series | Ep 3 | REDs and Running
In the third and final episode of our Disordered Eating Series, we dive into Relative Energy Deficiency in Sport (REDs) and its impact on runners. We break down what REDs is, the key signs and symptoms to look out for, and how under-fueling can affect hormones and overall health.We also discuss the recovery process—how to rebuild from a chronic energy deficit, the role of hunger cues in healing, a
Move Her Mind Event Series with ASICS | Ep 6 | Emma Grace Hurley and Lauren Nemeroff
The sixth stop of the Move Her Mind event series with ASICS took place in the vibrant New York City! In this episode, we sit down with ASICS athlete Emma Grace Hurley and Lauren Nemeroff, co-founder of Flow State Creative, for an inspiring conversation about the power and resilience of female athletes.We explore how Lauren captures the strength and spirit of the women she photographs, the unique p
Fuel for the Sole | Disordered Eating Series | Ep 2 | Helping with Disordered Eating Thoughts as a Runner
In the second episode of our Disordered Eating Series, we explore the lingering disordered thoughts that can persist after eating disorder treatment and throughout the recovery journey. We discuss practical strategies for reducing negative food thoughts and old behaviors, and why it's crucial to ensure these thoughts don’t shape how we nourish our children or talk about food in our homes.We al
110 | Protein requirements for runners, Frog Fuel, sweat rates and more
This week on Fuel for the Sole, we answer several more listener questions and discuss: How to accurately calculate your protein needs If Frog Fuel is legit Average sweat rates and composition Hydration losses vs. intake during training and races A whole lot more! Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@g mail.com. This episode is fueled by A
Disordered Eating Series | Ep 1: Recovery from Eating Disorders as a Runner
In the first episode of our Disordered Eating Series, we tackle the complex and deeply personal topic of recovering from eating disorders while maintaining a relationship with running. We answer listener questions and bring in expert insight from Lyndsie N. Romes, a registered dietitian with nearly a decade of experience working in the field of eating disorders. Lyndsie helps us unpack what recove
Move Her Mind Event Series with ASICS | Ep 5 | Britta Gauthier Aho – Motion PT
The fifth stop of the Move Her Mind event series with Asics was held in Minneapolis, MN! In this episode we chat with Britta Gauthier Aho, a pelvic health PT who works with runners through all stages of life, including pregnancy, perimenopause and menopause. We discuss how to modify your training and nutrition during these phases of life and what you can expect from your pelvic health PT. We’ve g
109 | Fueling Fast Workouts, Race Day Hydration, How Different Carbs are Absorbed
It’s another week of answering listener questions, and this week we cover all sorts of topics, including: Fueling hard workouts Carrying and refilling handhelds during races The differences between liquid carbs and gels How to avoid mid-race pee breaks A whole lot more! Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolepodcast@gmail.com. This episode is fuele
Move Her Mind Event Series with ASICS | Ep 4 | Abby Lokits and Lolita Sneed-Bryant
The fourth stop of the Move Her Mind event series with Asics was held in Nashville, TN. In this episode we speak with Lolita Sneed-Bryant, an RN, Certified Run Coach and Certified Health Coach and Abby Lokits, Executive Director of Free to Move, a non-profit advocating for Women’s Safety. Free to Move was started in memory of her late sister-in-law, Alyssa Lokits, who was shot and killed on a popu
108 | Fueling for 50K, Homemade Gatorade and Mixing Maurten Gels and Sodium
It’s another week of answering listener questions, and this week we cover all sorts of topics, including: The difference between fueling for a marathon and a 50K If you should be mixing up your own Gatorade-like drinks If it’s OK to your Maurten gels with electrolytesNutrition for osteoporosisA whole lot more! Want to be featured on the show? Email us (written or an audio file!) at fuelforthesole
Move Her Mind Event Series with ASICS | Ep 3 | Makenna Myler and Megan Connolly Morant
The third stop of the Move Her Mind event series with Asics was held in Ridgefield, CT. In this episode we chat with Asics-sponsored professional runner, Makenna Myler, who lives and trains in Utah. She placed 7th at the 2024 US Olympic Marathon Trials where she clocked a time of 2:26:14, just 10-months after giving birth to her son. We’re also joined by Megan Connolly Morant –a television and mul
107 | The Salty Episode
It’s another week of answering listener questions, but this we’re talking all things sodium! We discuss: Preparing for running in warmer climates Getting in enough sodium on a sensitive stomachShould you be getting your sodium through food or electrolyte drinks Nursing and taking electrolytesA whole lot more! Want to be featured on the show? Email us (written or an audio file!) at fuelforthesolep
Move Her Mind Event Series with ASICS | Ep 2 | Emily Saul
The second stop of the Move Her Mind event series with Asics was held in Boston with the amazing Emily Saul. In this episode, Emily takes us through a guided visualization that left us all emotional and ready to take on 26.2. Whether you’re getting ready for a big race or just a big life event, this is a wonderful mindset practice.We’ve got several more stops, so join us at a city near you and bon
106 | Carb depletion theories, increasing HDL (the "good" cholesterol), and GI issues while running
It’s another week of answering listener questions! In this episode, we discuss: If carb depletion before a big race has any ground What it means if you have low HDL and what might be causing it Why you may be feeling nauseous mid-race and how to fix it Tips for avoiding all kinds of GI issues during training and racing Want to be featured on the show? Email us (written or an audio file!) at fuel
Move Her Mind Event Series with ASICS | Ep 1 | Dr. Dee Dlugonski and Tenia Fisher
We kicked off the Move Her Mind event series with ASICS in DC at the Cherry Blossom 10-Miler. This year, the Megs will be traveling around the country, hosting group runs and panels and bringing in experts to chat on all sorts of topics - keeping the conversations meaningful and impactful with the goal of getting more women moving. To kick-off the series, we headed down to DC to host a conversatio
105 | Sodium tolerance, fueling for intensity, post-run dizziness, and macros and weight loss
This week on the podcast we answer a bunch more listener questions, including: If we can build a tolerance for sodium What distance and intensity we should carb load What might be causing our post-run light headedness Where to start when trying to lose weight while running Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS and RNWY!Head
104 | Protein chips, expired gels, long commutes and fueling for a 4:30 marathon
This week on the podcast we answer a bunch of listener questions (with of course many tangents). We dive into: If protein chips count towards your overall daily protein intake Balancing nutrition and going back into the office daily If your sports gels really expire A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS and
103 | What to expect at Boston and London Marathon and Spring Race Prep
This week on the podcast we talk about what you can expect at the Boston and London Marathons this year. We dive into: What you can bring and what will be on course at London and Boston Carb loading and prepping for late race starts Caffeine and gel timing A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS and RNWY!Head
102 | Hobbs Kessler’s fueling tips, collagen vs. protein powder, Crank Sports gels and more
This week on the podcast we chat about Hobb Kessler’s go-to drink powder and answer a few listener questions. We dive into: The difference between collagen and protein powder Adjusting nutrition needs for different types of training Crank Sports gels A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS and RNWY!Head over
101 | Boosting ferritin, racing in the heat, and pre-run nutrition
This week on the podcast we get a quick update from Meghann on her injury, discuss a new product we love, and answer several listener questions, including: Why you may be struggling to increase ferritin levels Tactics for racing in the heat Gluten free pre-run options How many carbs to take before runs and workouts A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodca
100 | Meghann Featherstun’s Origin Story
It’s episode 100! If you’re familiar with The Drop podcast, you’ve heard Thomas and Meg’s origin stories, and today we’re diving deep into Meghann’s upbringing. We chat about: Growing up in Kent, OH Meghann’s journey to becoming a sports dietician How Featherstone Nutrition came to life The future of Featherstone Nutrition and how its evolved A whole lot more! Want to be featured on the show? Emai
99 | Cordyceps mushrooms, practicing salt tabs, training while pregnant & more
This week on Fuel for the Sole, we get an update on Meghann’s injury and then dive into a bunch of listener questions, including: Taking salt tabs in the winter If you should try Cordyceps Mushroom supplements What to adjust while training during pregnancy How many servings of vegetables you should be eating A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodc
98 | Heavy metals in protein powders, elevated HbA1c numbers, and fueling for cross-training
This week on Fuel for the Sole, we discuss a new research paper about heavy metals found in protein powders, and answer a bunch of listener questions, including:
If athletes have higher HbA1c than the general public
Which electrolytes you should be taking
The importance of third party testing
How to fuel on the bike
A whole lot more!
Want to be featured on the show? Email us
97 | The Diets, Fads & Trends to Leave in 2024 (and the Science Behind Them)
This week on Fuel for the Sole, we discuss a new performance gel study and then dive into all the recent fads and diets and the science behind them, including:
Cleanses and detoxes
Whole30
Taking GLP-1 for vanity weight loss
Fasting
“Clean” eating
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com.
This episode is fueled by ASIC
96 | Injury prevention and the come back
This week on Fuel for the Sole, we dive into a hard topic: injuries. Meghann shares her personal setback and how she’s been healing, including:
Why an injury happens in the first place
Risk factors for stress fractures and other injuries
What to do after a diagnosis
The importance of fueling related to injuries
The steps to ensure your physical and mental health
A whole lot mor
95 | Influencers, Calorie Calculators, Breaking 3 and Vegetarian Protein Requirements
This week on Fuel for the Sole, we answer more listener questions, and discuss the role of the influencer. We dive into:
How to best calculate your general nutrition needs
How much caffeine is really too much
How the Megs used fuel and training to break 3 hours in the marathon
Protein needs of a vegetarian
A whole lot more!
Want to be featured on the show? Email us at fuelfort
94 | Our running origin stories, sourdough starter, mid-race nausea and muscle cramps
This week on Fuel for the Sole, we answer more listener questions, but first we talk about our entry into the sport. We cover:
How and why each of us (Meaghan, Meghann and Thomas) started running
Sourdough experiments and if they’re worth the time
What might be causing your mid-race nausea
If sodium actually prevents muscle cramps
A whole lot more!
Want to be featured on the show
93 | Pre-run snacks, processed foods, Gatorade and our favorite packable lunches
This week on Fuel for the Sole, we answer a bunch of listener questions from racing to everyday training and more. We discuss:
If graham crackers are truly the best pre-run option
Thoughts on pop-tarts and processed foods
Some great packable lunch options
If Gatorade is as bad as everyone says it is
A whole lot more
Want to be featured on the show? Email us at fuelforthesolep
92 | Pre-workout, E-Gels, Legendary Foods and Carb Loading Fun Runs
This week on Fuel for the Sole, we answer a bunch of listener questions covering all sorts of topics. We dive into:
The ingredients in pre-workout and which ones are OK to take
Why no one is talking about E-Gels from Crank Sports
If you should carb load, even if it’s not an “A” race
If Legendary pastries are, in fact, legendary
A whole lot more!
Want to be featured on the show
91 | Berlin Marathon Recap and Listener Questions
This week on Fuel for the Sole, we recap our fueling and hydration strategies at the Berlin Marathon. We dive into:
How we carb loaded the days before the race
The unique hydration station offerings at Berlin Marathon
Our on-course nutrition plan and execution
What might be causing your post-race tummy troubles
A whole lot more!
Want to be featured on the show? Email us at fuel
90 | A Deep Dive on Creatine for Endurance Athletes
This week on Fuel for the Sole, we do a deep dive on Creatine. We discuss:
What is creatine and where it comes from
The correct dosage and timing
If runners should take creatine
The potential benefits and downsides of taking creatine
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com.
This episode is fueled by ASICS and Cheribundi!
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89 | Fall Marathon Nutrition Strategies & Listener Tips
This week on Fuel for the Sole, we discuss everything you need to be thinking about for your fall marathon. We chat about:
How to adjust your hydration for the weather
Familiarizing yourself with on-course hydration and nutrition
Carb loading best practices and myths
What to expect at Berlin, Chicago and NYC this year
A whole lot more!
Want to be featured on the show? Email us at
88 | Child and Teen Athlete Nutrition
This week on Fuel for the Sole, we talk about nutrition for the youths in our lives. We discuss:
The biggest nutrition differences between youths and adults
Fueling tactics for after school athletes
How much protein your teen actually needs
The biggest hydration differences between youths and adults
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolep
87 | Fuel for the Sole in Paris with Ashley Young (wife of Clayton Young)
This week on Fuel for the Sole, we chat with Ashley Young, wife of Olympic marathoner Clayton Young, about how he fuels his body to perform at its best. We discuss:
How Clayton fuels his 120 mile weeks
What changes he’s made to his nutrition in the last year
His hydration strategy and how he thrived at the Trials in Orlando
His favorite Costco picks and snacks
A whole lot more!
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Bonus Episode: Live from Nashville
In our first ever LIVE Fuel for the Sole episode, we head to Nashville to answer a bunch of listener questions. We chat about:
Fueling and hydrating properly for ultras
The importance of protein timing
When and how to incorporate collagen
Sodium needs and how they differ for everyone
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com
86 | Understanding blood panels, electrolyte drink alternatives and other listener questions
If you’re training for a fall marathon, now is the time to get your blood drawn and check your levels. We discuss blood panel results and answer a bunch of other questions, including:
Alternatives to expensive electrolyte drinks
If you should “count” the gel you take before you start running
If the train low/ race high carb theory is legitimate
The most important biomarkers for an endu
85 | The return of Awesome Sauce, NA White Claws, protein pills and more listener questions
On this episode of Fuel for the Sole, Meghann joins the Believe in the Run crew in Baltimore and we answer some more listener questions. We chat about:
How Spring Energy brought Awesome Sauce back with a new nutrition label
White Claw’s NA seltzers “with electrolytes”
If protein pills are a viable option
Tart cherry juice, beetroot and more supplements
A whole lot more!
Want t
84 | A runner’s experience with Ozempic, fueling fast workouts, effects of dairy and more listener questions
This week we dive into a bunch of listener questions, including:
Another discussion on Ozempic
Fueling for workouts vs long runs and easy days
The effects of consuming dairy
Practicing the carb load
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com.
This episode is fueled by ASICS, RNWY and Cheribundi!
Head over to ASICS.com and s
83 | Your summer hydration and sodium questions answered
This week we chat all about summer hydration and how you need to adjust for your training, including:
How sodium intake is dependent upon exercise and sweat rate
The best hydration and electrolyte timing
If certain products are best for sodium absorption
How and where to figure out your sweat rate and composition
A whole lot more!
Want to be featured on the show? Email us at fuel
82 | Homemade sports nutrition, hitting the wall, and the energy differences between running and run-walking
This week we answer a bunch of listener questions, including:
Cheaper alternatives to Maurten and other sports gels
If it’s OK to make your own sports drinks and fuel
If you’re hitting the wall from lack of fueling or other reasons
What “bonking” feels like
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com.
This episode is fueled b
81 | The Spring-gate controversy, fueling well gluten-free and mid-race protein
This week we chat all about Spring Energy gels and their not-so-awesome-sauce flavor. We also answer a few listener questions including:
How many carbs and calories are actually in the Awesomesauce Spring energy gels
Some gluten-free options for carb loading
If you should being taking protein mid-race
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodc
80 | High sodium hydration products, effects of caffeine, racing ultramarathons and more listener questions
This week we dive into several listener questions, including:
How to use the new Skratch Everyday Drink Mix
Racing and using caffeinated products
Adjusting nutrition and hydration for ultramarathons
How meticulous we should be about the “take a gel every 30 minutes” rule
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com.
This episo
79 | The 2024 London Marathon race recap
This week we recap Meghann’s nutrition and hydration strategy for the 2024 London Marathon. We dive into:
Travel to London and carb loading along the way
Race morning logistics and pre-race nutrition
On course fuel options and Meghann’s strategy
Post race fun
A whole lot more!
Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com.
This episode is fuel
78 | Boston Marathon recap + how to adjust fueling strategies for warm spring races
This week we recap our nutrition and hydration strategies for the 2024 Boston Marathon. We also answer listener questions about warm races and how to adjust for them. We dive into:
How much the weather impacted race performances at Boston
What adjustments need to be made to your sodium and hydration intake
How carb loading affects hydration
What hydration mistakes you may have made o
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