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The Nutrition Blueprint Podcast


The Nutrition Blueprint podcast is a health, nutrition, and fitness show hosted by registered dietitian and sports nutrition coach Andres Ayesta. Formerly Vive Nutrition Radio, this podcast is focused on bringing the latest in nutrition and health education to help you design a better lifestyle starting with what you put on your plate. Through expert interviews and his popular chit chat series, Andres dissects common topics into digestible (pun intended) pieces that are applicable to everyone's goals. From weight loss and fat loss strategies to supplementation and life hacks, this podcast is everything you need to be the best version of you

Aug 30, 2022

Today I sat down with Registered Dietitian Holley Samuel to discuss the best way for runners to fuel for performance. We talked about the different types of runners, their calorie and carb needs, and what to eat before and after runs. We also covered pre-race nutrition, including carb loading, and Holley weighed in on whether runners need any supplements to support their nutrition.

 

The Cliff Notes

 

Holley's Story and how she became a dietitian

Running as therapy and how her running career started

Different types of runners

What is RED-S and how eating under 2000 calories may be causing issues for you

How many calories should runners consume?

Carbs and running

How many grams of carbs and types of foods to consume before running less than and more than 60 minutes

Holley's thoughts on supplements and what she recommends

What to eat during runs and after runs?

Should you be Carb Loading and how much?

 

About Holley

Holley Samuel is a registered dietitian, personal trainer, podcaster, and the founder and owner of Fit Cookie Nutrition. In her practice, Holley helps runners of all levels learn to fuel their bodies to perform their best without restrictive diets. As an avid runner herself, Holley believes in making the sport more inclusive for all people and helping guide people in their health journeys to have a positive relationship with food and movement.

 

 

TO CONNECT WITH HOLLEY

Website: https://www.fitcookienutrition.com/

Email: hsamuel@fitcookienutrition.com

Instagram: https://www.instagram.com/fitcookienutrition/

 

 

TO CONNECT WITH ME 

On Instagram: www.instagram.com/andresayesta

On TikTok: https://vm.tiktok.com/tLLoyS/

On Youtube www.youtube.com/c/andresayesta

Podcast IG page: www.instagram.com/planos_nutrition

On Facebook: https://www.facebook.com/planosnutrition

 

FREE RESOURCES

To download my Macro Counting Guide https://www.planosnutrition.co/free-macro-guide

To download my Macro friendly meal planning guide https://www.planosnutrition.co/freemealplanguide

 

TO JOIN OUR PRIVATE FACEBOOK COMMUNITY 

Not Another Diet Community: https://www.facebook.com/groups/notanotherdietcommunity

 

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