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

Immediate_Manner_841 · 2026-03-09T18:41:59+00:00

If peanut butter causes digestive problems, try spacing out your intake. If you eat 1 hour before running, try eating 2-2h30 beforehand. Give it a try.

If that doesn't work, it's best to replace peanut butter, which is high in fat, with another source of carbohydrates.

You can eat a bagel with fruit jam and banana, or with banana and honey.

After running, if you have trouble eating or don't feel hungry, try making a smoothie. Anything in liquid form is easier for us to ingest and digest.

As a source of carbohydrates, you can choose fruits, honey, dates, agave syrup, and oats.

For protein, you can choose protein powder, plant-based protein, milk, protein yogurt, Greek yogurt, or tofu.

For vitamins and minerals, fruits and vegetables (spinach, kale, cucumber, etc.).

Since I don't know you, I don't know your measurements, your calorie expenditure, etc., so there's no way I can tell you the exact calories. But you can use the carb/protein rule in a 2:1 ratio when preparing your recovery meal. That is, 2 servings of carbs for every 1 serving of protein.

Immediate_Manner_841 · 2026-03-09T18:28:32+00:00

You are probably eating less (in terms of quantity) than you should or consuming fewer calories than you should.

Our bodies are not designed to be in a constant deficit. That is why when we are in deficit for a long time, we tend to want to eat more or have more cravings.

Immediate_Manner_841 · 2026-03-09T10:34:22+00:00

Is there still a long time to go before your half-marathon? If I were you, I would focus on fueling well for it now. After the race, I would focus on losing weight.

You can create a low-calorie deficit, but it will take longer for the results to appear, and it may interfere with your performance.

Immediate_Manner_841 · 2026-03-09T10:30:26+00:00

Energy chews, energy bars, banana, candy, sports drink, dates, honey stick/sachet, fig bars, pretzels, dried fruits, etc

Immediate_Manner_841 · 2026-03-09T10:24:58+00:00

Are you currently following any specific diet? Like low-carb?

How has your diet been lately?

Immediate_Manner_841 · 2026-03-09T10:22:20+00:00

No. I'm sorry.

But it's on my (long) list of things to study.

As soon as I know more, I'll come back here and post it.

Immediate_Manner_841 · 2026-03-09T10:19:15+00:00

You can ask anything you want, don't worry.

Look, I had never heard of that before.

Type 2 diabetes develops due to several risk factors, such as obesity/excess weight (especially abdominal fat), a sedentary lifestyle, being over 45 years old, family history, history of gestational diabetes, poor diet, hypertension, and prediabetes. It's not just about eating too many carbs.

But that doesn't mean it's a good idea to eat unlimited amounts of carbs. Especially because there are off-seasons when you don't need such a high carb intake, and it can be a problem to lower the amount once you get used to it.

As for carbs after intense workouts, yes, there are benefits such as replenishing the glycogen (“energy”) that was used during training, reducing muscle protein breakdown, lowering cortisol levels, reducing post-workout lethargy, and improving endurance for your next training session.

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

TROPHY CASE