Fueling for Spring Races: Insights from Holley Samuel

In this episode of the Running Explained Podcast, hosts Amanda Katz and Nick Klastava welcome sports dietitian Holley Samuel to discuss the critical role of nutrition in preparing for spring races. They explore the challenges of early season training, the importance of proper fueling, and the impact of new nutrition guidelines on runners. Holley shares insights on identifying under-fueling, practical fueling strategies for different types of runs, and the significance of recovery. The conversation emphasizes the need for a balanced approach to nutrition, moving away from rigid diets and focusing on individual needs and performance. This episode is sponsored by Wahoo and their KICKR Run Treadmill. Hit the link to learn more about this revolutionary rethink of treadmills from: Dynamic Pacing (no controls just run) Terrain simulation (even side to side) Unmatch Connectivity (simulate routes from Strava and other third party apps). Go ahead and use code EXPLAINED and Run you Run! (00:00) Today's Guest Holley Samuel (05:09) The Importance of Nutrition in Training (15:36) Understanding Low Energy Availability (23:26) The Role of Professionals in Nutrition Guidance (32:38) Challenging the Skinny Equals Fast Narrative (35:14) The Importance of Proper Fueling (40:38) Redefining Success in Athletics (42:56) Pre-Run Nutrition Strategies (53:48) Fueling for Longer Runs (58:55) Rapid Fire Insights and Advice Holley Samuel is the founder and owner of Holley Fueled Nutrition, a sports nutrition practice team of dietitians dedicated to helping runners learn how to fuel their bodies. She is a sports dietitian, certified personal trainer, runner, and lives in New Hampshire with her husband, son, and chocolate lab. Fueling people to perform at their highest level in sport and in life is her passion. Holley's Website Holley's Instagram Amanda's Instagram Nick's Instagram Email - Hello@runningexplained.com 🚨 1:1 COACHING SPOTS OPEN NOW 🚨Ready to finally train with a plan that’s built around YOU?✅ Personalized training✅ Weekly support + adjustments✅ Strategy, structure, and accountability✅ Expert coaching to help you actually hit your goals Not ready for a 1:1 Coach📝PDF Training Plan Templates available🤝Group Coaching, Strength Training and Unlimited access to all Training Plans available in The Run Club App Learn more about all of this at RunningExplained.com