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PODCAST

Fuel for the Sole

Fuel for the Sole

Fuel for the Sole is a podcast hosted by Believe in the Run and sports dietitian, Meghann Featherstun. Together they answer your questions about nutrition, hydration and the effects it has on performance. They’ll discuss the latest tech gadgets, nutrition products on the market and bring in the occasional specialist. Share your questions! Email us at fuelforthesolepodcast@gmail.com to be featured on the show. Disclaimer: This content is not intended to be a substitute for professional medical

health & fitness nutrition

All Episodes

00:30:20

17 | How Caffeine Affects Performance

Fuel for the Sole ·

2021/12/21

In this episode of Fuel for the Sole, we answer Elliott’s question about caffeine. We discuss: ✔️ How much caffeine is too much caffeine ✔️ Should you cut back on caffeine before a big race ✔️ Does caffeine enhance performance ✔️ The good and bad side effects of caffeine ✔️ And a conversation about eating around the holidays Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured. This

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00:37:55

16 | All things calories

Fuel for the Sole ·

2021/12/07

In this episode of Fuel for the Sole, we answer Austin and Elsie’s questions about all things calories. We discuss: ✔️ How to calculate your daily calorie needs ✔️ Why your fitness tracker is probably not accurate ✔️ Whether or not you should fluctuate calories based on daily activities ✔️ The difference between counting calories and counting macros ✔️ The importance of calorie timing and a discussion on intermittent fasting Want to be featured on the show? Share your questions via the Anchor App

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00:38:00

15 | Race Specific Nutrition

Fuel for the Sole ·

2021/11/23

In this episode of Fuel for the Sole, we answer Mack’s question about fueling for a half marathon vs. a marathon. We discuss carb loading for the different distances and the nutrition and hydration strategies for each. We also dive into: ✔️ The best time to fuel during a half marathon ✔️ Why you shouldn't take fuel for certain distances / effort levels ✔️ Hydration strategies from the 5K to the marathon ✔️ And some candid discussion around body composition concerns and performance Want to be

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00:35:52

14 | Who to trust when it comes to sports nutrition

Fuel for the Sole ·

2021/11/09

In this episode of Fuel for the Sole, we answer Elisa’s question about who to trust. We dive into Meghann’s credentials and what makes her a professional along with the red flags to look for when ingesting advice on Instagram. We also chat about: ✔️ Why food elimination is not the best strategy (unless we have an allergy) ✔️ Why we’re all talking about ‘burning fat for fuel’ ✔️ Who we need to listen to as performance based runners ✔️ Some bonus content about how our hydration needs change through

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00:38:04

13 | Alcohol and training

Fuel for the Sole ·

2021/10/26

In this episode of Fuel for the Sole, we answer Toms’ question about drinking alcohol during training. We discuss the effects of alcohol on performance and whether or not you should eliminate alcohol entirely before a big race. We also chat about ‘junk food’ and the best times to incorporate these foods into your training. Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured. This show

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00:34:34

12 | Nutrition for recovery

Fuel for the Sole ·

2021/10/12

In this episode of Fuel for the Sole, we answer Chris’ question about post run recovery. We discuss whether or not you should be using recovery drinks, the appropriate carb and protein breakdown, and the recovery window you really need to nail. We also chat about alcohol, what supplements can help reduce inflammation and the role of hydration. Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to

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00:34:51

11 | Race day fueling for optimal performance

Fuel for the Sole ·

2021/09/28

In this episode of Fuel for the Sole, we answer Ally’s question about how much fuel to take on race day. We chat about whether you should use mile markers or timing for nutrition reminders, how to strategically use caffeine on the course, where to store all your fuel, if you need to adjust your strategy based on weather, and a whole lot more. Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be

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00:44:10

10 | Taper Week and Carb Loading

Fuel for the Sole ·

2021/09/14

In this episode of Fuel for the Sole, we answer Jaclyn’s question about taper week. We discuss what your nutrition should look like the days leading up to race day and how the body stores fuel. We chat about how to effectively carb load, what race distances require carb loading and why practicing race day fueling ahead of time is so important. Trying to figure out your carb loading plan? Download your free guide: https://mailchi.mp/1fbc32d0dbf2/carb-load-guide Want to be featured on the show? Share

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00:34:27

09 | Fueling for 'peak week'

Fuel for the Sole ·

2021/08/31

In this episode of Fuel for the Sole, we answer Nick G’s question about using nutrition to aid recovery. We dive into the ‘peak week’ of training and discuss the roles that sleep, hydration and nutrition have in your recovery. We talk about anti-inflammatory foods, supplements, and how to adjust your macros as you increase training volume and intensity. Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at

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00:41:35

08 | Optimizing nutrition and hydration for your...

Fuel for the Sole ·

2021/08/17

In this episode of Fuel for the Sole, we answer Kara Lombardo’s question about the menstrual cycle and how we can use nutrition to help alleviate some of the negative side effects. We discuss the three phases of your cycle, what to expect from your training during each of these phases, and how to adjust your nutrition and hydration to align. We also discuss birth control, supplements and why racing on your period might actually be the best time. BONUS: (36:37) We answer Philip Kallenberg’s question

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00:38:13

07 | The common, "little" mistakes runners make

Fuel for the Sole ·

2021/08/02

In this episode of Fuel for the Sole, we answer Nick Alexander’s question about the little mistakes runners make. We discuss why calorie counting and using apps like MyFitnessPal can lead to bad habits, the importance of balancing nutrition throughout the day, and how we can all normalize taking nutrition out on the run. We also chat about the misconception of gels and GI issues, myths about hydration, and if you actually need to take supplements. Want to be featured on the show? Share your

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00:38:51

06 | How carbs affect performance and how to scale...

Fuel for the Sole ·

2021/07/20

In this episode of Fuel for the Sole, we answer Sarah Hanson’s question about carbs! We dive into the science behind carbs, why they are the preferred fuel source for endurance athletes and how many grams per day you need, regardless of activity level. Meghann also gives us her take on intuitive eating, signs you may be under fueling, and some of the amazing non-performance related benefits of eating sufficient carbs. Want to be featured on the show? Share your questions via the Anchor App (just

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00:40:19

05 | Building muscle through running, lifting and...

Fuel for the Sole ·

2021/07/06

In this episode of Fuel for the Sole, we answer Kelly Maxey's question on how to build muscle through nutrition, running and strength training. To help us answer this question, we bring in Lift, Run, Perform Founder and Coach, Mary Johnson. We discuss the importance of nutrient timing, how to effectively fuel for a run + strength workout, and why endurance athletes are able to see vast improvement to body composition and performance by incorporating strength training with proper nutrition. Want to

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00:31:16

04 | Balancing weight loss while training

Fuel for the Sole ·

2021/06/22

In this episode of Fuel for the Sole, we answer Grant Den Herder's question about weight loss while training, a very popular topic among runners. We dive into why it’s important to prioritize our goals and how to find our optimal body weight for performance. We also discuss the importance of nutrition timing and properly fueling our runs. Lastly, we discuss the mental side of nutrition, including disordered thoughts about food and body image. Want to be featured on the show? Share your questions via

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00:33:55

03 | Selecting the best long run fuel

Fuel for the Sole ·

2021/06/08

In the third episode of Fuel for the Sole, we answer Tamanna Singh's question about Generation UCAN, the effects of slow releasing carbs vs. fast releasing carbs and what "burning fat for fuel" really means. We also talk about how to choose the best fuel source and some of the science behind Maurten. Lastly, we follow up on Thomas' blood test results after his marathon and the effects of the vaccine. Want to be featured on the show? Share your questions via the Anchor App (just click the 'message'

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00:29:28

02 | Fueling through Injury for a Faster Recovery

Fuel for the Sole ·

2021/05/25

In the second episode of Fuel for the Sole, we answer Carrie Johnson's question about fueling through injury. We discuss the importance of protein, helpful supplements for healing faster and why nutrition may be the reason you're getting injured in the first place. We also dive into the two main types of injuries for runners: bone (stress fracture, reaction) and soft tissue (tendon, ligament, muscle) and the best approaches for each. Lastly, we talk about Thomas' latest marathon and recovery. Want

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00:32:17

01 | Hydrating for Performance

Fuel for the Sole ·

2021/05/11

In the first episode of Fuel for the Sole, we answer Caryn Just's question about hydrating properly in the Summer. We discuss the importance of knowing your daily hydration needs, sweat and sodium rates, and how to acclimate to the Summer heat and humidity faster. We also dive into some common misconceptions about hydrating, the effects of alcohol and why you shouldn't take nutrition advice from non-sports dietitians on Instagram. Want to be featured on the show? Share your questions via the Anchor

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00:01:32

Fuel for the Sole Intro

Fuel for the Sole ·

2021/04/25

Fuel for the Sole is a podcast hosted by Believe in the Run and sports dietitian, Meghann Featherstun. Together they answer your questions about nutrition, hydration and the effects it has on performance. They’ll discuss the latest tech gadgets, nutrition products on the market and bring in the occasional specialist. Send in your questions on the Anchor App (just click the 'message' button on this page: anchor.fm/fuelforthesole) or email them to fuelforthesolepodcast@gmail.com! --- Send in a

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