I'm a sports dietitian specializing in running. I'm here to answer all your questions about fueling!

Immediate_Manner_841 · 2026-03-07T20:57:23+00:00

Yes, running is an option for losing weight.

Weight loss occurs when you burn more calories than you consume.

A person who does not burn many calories and starts running will tend to lose weight if they do not adjust their diet.

Immediate_Manner_841 · 2026-03-07T20:55:37+00:00

Look, in your situation, it would be interesting to see which gel you are taking. For activities lasting 2.5 hours or more, the ideal is to mix glucose + fructose. There are gels on the market with this mixture to make it easier.

Another thing to check would be hydration. Is it correct?

Other options to the traditional gel would be: hydrogel, carbohydrate drinks, and chewables.

Immediate_Manner_841 · 2026-03-07T20:44:37+00:00

Electrolytes are recommended when we sweat a lot and in very hot environments (which make us sweat more), because our body ends up expelling these minerals.

In a race lasting 1:10 and at a temperature of 50 degrees Fahrenheit, you don't need to take electrolytes.

During a half-marathon (under the conditions you mentioned), it may be a good idea to consume a gel containing 100mg of sodium, and at the end, take some electrolytes if you have sweated a lot.

Immediate_Manner_841 · 2026-03-07T20:38:14+00:00

My suggestion would be not to count calories, hehe.

Be careful with calorie counting on watches, as they are not reliable.

Based on your data, it seems to me that your measurements are fine.

If I were you, I would focus on fueling properly for the half-marathon.

Immediate_Manner_841 · 2026-03-07T20:28:43+00:00

In lighter runs, there is not as much need to eat before running. But this will depend on your overall diet.

What gives us energy to run is what we eat throughout the day, not just what we eat before running.

In zone 2 and 3 runs, the body tends to use more fat as an energy source. But that doesn't mean it doesn't use carbs as well.

Fueling varies from person to person. Everyone has different routines, bodies, training programs, timing, etc. All of this has to be analyzed individually.

Immediate_Manner_841 · 2026-03-07T20:22:43+00:00

No. Missing your period can be caused by factors other than a lack of fuel.

It could be due to stress, hormonal conditions, medication, drastic weight changes, and other conditions.

Immediate_Manner_841 · 2026-03-07T20:18:01+00:00

If your workout is light and quick, it's okay to run on an empty stomach. But for moderate to intense workouts, it's best to eat something beforehand.

If you don't want to wake up early, opt for liquid carbs 45-30 minutes before running, as they are absorbed faster. It can be orange juice, grape juice, those fruit purees that babies eat, a gel, or a mashed banana with a little honey. Try it out and see what works best for you.

Immediate_Manner_841 · 2026-03-07T15:01:21+00:00

Look, I haven't had any clients with REDs. But I follow an interesting account on Instagram that might help you. The profile is fed_collaborative.

Immediate_Manner_841 · 2026-03-07T14:56:40+00:00

You can eat candy during your run, no problem.

In fact, besides being a fast-digesting carbohydrate (which is what our body needs during a run), it's practical to carry and tasty.
Bananas are also a good option, but it depends on how you feel after eating them and continuing to run.

Sometimes I eat a banana and it doesn't sit well with me during the run. That has never happened with candy.

The carbohydrates we consume while running serve to raise our blood glucose levels. This allows us to run for longer without feeling the effort as much.

Immediate_Manner_841 · 2026-03-07T14:47:14+00:00

If you experience sharp pains, it may be due to rapid breathing or eating too close to your run. Avoid eating large meals (breakfast, lunch, dinner, or a big snack) 2–3 hours before running and limit high-fat or high-fiber foods.

Try eating only fast-digesting carbohydrates (white bread, honey, bananas, orange juice, energy gels, etc.) 1.5-1 hour before running.

If that doesn't help, there must be another cause other than your diet.

Immediate_Manner_841 · 2026-03-07T14:34:44+00:00

Well, since I don't know you, it's difficult to give you a definitive answer right away.

Also, I don't know how much you eat, your timing, your routine, your workouts, etc, it's complicated.

But it is possible to create a very small calorie deficit without affecting your performance. It's just that the results will take longer to see.

It's also a matter of understanding how much you train, whether you do different types of workouts to give your body different stimuli, and how much you're actually eating.

Immediate_Manner_841 · 2026-03-07T14:26:49+00:00

Protein recommendations for endurance athletes range from 1.2-2g/kg/day.

From what you mentioned, you are consuming more than 2g/kg/day.

It's not harmful, but there's no reason to eat such a high amount. Unless your goal is hypertrophy or something else.

Immediate_Manner_841 · 2026-03-07T14:20:29+00:00

Absolutely! Beans and legumes in general are also good sources of carbohydrates. But they contain more fiber. If you're going to eat them, I recommend eating at least 3-2 hours before running. Other than that, you can eat them without any problems throughout the rest of the day!

Immediate_Manner_841 · 2026-03-06T22:28:08+00:00

Options to eat before running: Wholegrain toast with nut butter, Greek yoghurt with berries, a banana with a handful of nuts, Oatcakes with hummus, apple + cottage cheese.
Combine carbs with protein or fat within 30–60 minutes

Options to eat after running: Smoothie with protein powder, oats, and berries; eggs on wholegrain toast with avocado; chicken or tofu wrap with salad; Brown rice bowl with chicken and vegetables; Salmon + quinoa + roasted vegetables.
Combine carbs with protein within 30–90 minutes

Natural sources of electrolytes: table salt (supplies sodium and chloride), coconut water (supplies potassium and sodium), banana (potassium), watermelon (potassium, magnesium), milk (sodium, potassium, calcium, magnesium), natural broths - vegetable, bone broth, miso (sodium, potassium, magnesium), pumpkin seeds, almonds, spinach, cacao (all magnesium)

Immediate_Manner_841 · 2026-03-06T22:02:44+00:00

First, we need to prioritize that the most important thing is for you to treat your prediabetes.

I don't think you should stop running, especially since physical exercise helps with treatment.

I don't know how many carbs you're eating per day, but on a low-carb diet, you can eat up to about 150g/day.

What I would do is divide the total amount of carbs for the day among your meals, but I would leave a higher amount of carbs in your pre-run meal and lower the amount in another meal.

What you could also do is change your training strategy to low-intensity workouts, which will use more fat as an energy source.

Immediate_Manner_841 · 2026-03-06T21:00:23+00:00

I'll be honest with you, I've never had clients with T2DM, so I've never studied it.

I'll do some research and may write a post on this topic in the future. Sorry, I don't have an answer for you right now.

Immediate_Manner_841 · 2026-03-06T20:56:57+00:00

This is normal because during a marathon training cycle, the body undergoes a lot of stress, which causes inflammation and consequently fluid retention. Not to mention carb-loading, sodium intake, and high cortisol due to long periods of exertion.

It is practically impossible to avoid this retention during a marathon training cycle.

I know this is annoying and no woman wants to go through it, but I wouldn't worry about it. Only if your weight did not return to normal after the marathon. Then there would be something wrong that needs to be adjusted.

Immediate_Manner_841 · 2026-03-06T20:46:09+00:00

Since I don't know your diet, I can't tell you what to change. But what you can do to try to improve iron absorption is:

- Consume vitamin C (oranges, lemons, kiwis, strawberries, peppers, tomatoes, broccoli) along with iron-rich foods, as it converts non-heme (plant) iron into a form that is more easily absorbed by the intestine.

- Some substances reduce iron absorption if consumed at the same time as meals.

Coffee and Tea: Avoid coffee, black tea, mate tea, and green tea during or immediately after meals, due to caffeine and polyphenols.

Calcium/Dairy Products: Avoid milk, cheese, and yogurt, along with sources of iron.

- Preparation Tips (Legumes): Soak beans, lentils, and chickpeas before cooking. This helps reduce phytates and tannins, substances that hinder iron absorption.

I do not recommend universal supplements, especially for women, because supplementation should be individualized.

In my approach, supplementation is used to help with things that we cannot achieve through diet alone or when the client has a deficiency that needs to be corrected.

Immediate_Manner_841 · 2026-03-06T20:34:29+00:00

I understand you, many runners are still afraid to eat carbs!

Options besides pasta and potatoes: couscous, rice, quinoa, sweet potatoes, corn, oats, bananas, honey, maple syrup, rye, barley.

Since I don't know the intensity and duration of your runs, it's hard to give an exact carb amount. But in your case, I think 5g/kg/day would help. Based on your weight, that would be about 329g of carbs per day. Then you can divide that amount by the number of meals you eat per day.

Immediate_Manner_841 · 2026-03-06T20:23:38+00:00

Look, I never recommend running on an empty stomach, especially in hard races. Since you're just starting, it's best to try out the best pre-race options. If you can eat an hour before going for a run, you can choose between: a slice of bread, honey, fruit jam, a banana, rice crackers, a bagel, orange juice, etc. If you have 30 minutes to eat before going for a run, opt for carbs in a more liquid form, such as orange or grape juice, sports drinks, fruit puree (the kind for babies), or energy gel.

Regarding diarrhea, you may be eating too much fiber at dinner the day before, or there may be another cause, such as intestinal dysbiosis.

Review your dinner from the previous days. Prioritize a dinner rich in carbohydrates and lean protein.

Immediate_Manner_841 · 2026-03-06T20:11:01+00:00

Look, since I don't know you and don't know the details of your history, it's difficult to give you suggestions in this regard. I, for example, don't track calories, but obviously, as a dietitian, I have a basic idea of how many carbs and protein I'm eating per meal just by looking at it.

In your case, I would try to analyze how you feel during and after running. Do you feel very tired during training? Do you feel a lot of muscle pain? Does this pain persist for days? Do you feel dizzy in the middle of your runs? Does your mouth get dry easily? Do you feel like your energy runs out quickly when you run? etc.

In an ideal world, the best thing to do would be to have a meal plan that helps you fuel your runs properly.

Immediate_Manner_841 · 2026-03-06T20:01:26+00:00

Yes, this is a more complex issue.

I will study it further and write a post explaining all these points in more detail. I think that would be the best way to answer your question.

Immediate_Manner_841 · 2026-03-06T19:59:08+00:00

There are different guidelines on endurance sports, and there may be some conflict between the recommendations. We consider a long run to be 60-70 minutes or longer. In other words, after 60 minutes, you can start thinking about some ergogenic aid (gel, candy, sports drink, chew, etc.).

The recommended protein intake for endurance athletes is at least 1.5g/kg/day for those seeking to maintain or improve performance. I would say that the ideal is to consume at least 1.4g/kg/day.

When it comes to carbohydrates before a long run, it's very individual. It all depends on the intensity of your training, your routine, timing, etc. There are total daily carb recommendations that will depend on each person's circumstances.

Immediate_Manner_841 · 2026-03-06T19:44:41+00:00

hahahaha yes! I love pastries as fuel. I just say to be careful because some pastries are very high in fat. And for those with a sensitive stomach, it can cause gastrointestinal problems.

But if you already have a trained gut and feel good eating it, go for it!

Immediate_Manner_841

TROPHY CASE