285. Running Nutrition: Fueling, Recovery & Cutting Through the Misinformation with Dominique Holland

285. Running Nutrition: Fueling, Recovery & Cutting Through the Misinformation with Dominique Holland

Today we’re joined by Dominique Holland, a dietitian and marathon runner, to talk all things running nutrition and how to fuel effectively for both performance and recovery.

Dominique shares her insights into the common nutrition mistakes recreational runners make, particularly when preparing for their first marathon. We discuss the importance of getting the basics right, how to approach fuelling before, during, and after running, and why underfueling can have consequences beyond just your race-day performance.

We also dive into the often confusing world of sports nutrition products, including carbohydrate-to-fructose ratios in gels, the role of marketing in shaping our choices, and how to navigate the overwhelming amount of nutrition advice available to runners.

We discuss:

• Common nutrition mistakes made by recreational runners and first-time marathoners
• The importance of fuelling properly throughout training and on race day
• Carbohydrate and protein timing for performance and recovery
• The risks of underfueling and how it can affect training adaptations
• Understanding carbohydrate-to-fructose ratios in running gels
• How to approach pre-run, intra-run, and post-run nutrition
• Whole foods vs. processed carbohydrates in endurance training
• How marketing and misinformation influence sports nutrition choices
• Why individualised nutrition strategies matter
• When to seek guidance from a sports dietitian

Whether you're training for your first marathon or looking to get more out of your running, this episode is a great reminder that nutrition doesn't need to be complicated. Understanding the fundamentals, fuelling consistently, and finding a strategy that works for you can make a meaningful difference to your training and recovery.

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