Fueling Your Runs: Nutrition Tips for Peak Performance with Jennifer Patricca, MS, RDN

Fuel Your Race the Right Way!

Whether you’re preparing for your first 5K or training for a marathon, proper nutrition is key to performance, endurance, and recovery. In this episode of Get Healthy Tampa Bay, Dr. Kerry Reller sits down with registered dietitian Jennifer Patricca to discuss the best fueling strategies for runners. Learn how to optimize your race-day nutrition and avoid common mistakes that can hinder your performance.

Key Takeaways:

✔ Pre-Race Nutrition: Prioritize complex carbs like pasta, rice, and whole grains to boost glycogen stores. Avoid high-fat and high-fiber foods that may cause GI distress. 

✔ Morning of the Race: Stick with familiar, carb-based foods such as bananas, toast, or bagels. Hydration and electrolyte balance are also crucial. 

✔ During the Race: Aim for 30-60g of carbs per hour using sports drinks, gels, or gummies to maintain energy levels and prevent fatigue. 

✔ Post-Race Recovery: Consume a mix of protein and carbs within 30-60 minutes after your run to replenish glycogen and support muscle recovery. 

✔ Avoiding Common Mistakes: Don’t underfuel! Many runners mistakenly eat too little, leading to fatigue and performance drops.

Conclusion:

Whether you're aiming for a personal record or simply want to finish strong, strategic nutrition plays a critical role in your running success. Jennifer Patricca provides expert insights to help runners of all levels optimize their fueling strategies for peak performance and recovery. With the Gasparilla Distance Classic approaching, now is the perfect time to implement these tips and train smarter!

About Our Guest:

Jennifer Patricca is a registered dietitian with over 20 years of experience and the founder of Optimize Nutrition, LLC. She specializes in sports nutrition, helping runners improve their pacing, prevent injuries, and avoid GI issues. As a lifelong runner, Jennifer combines her personal experience with expert knowledge to guide athletes toward achieving their performance goals.

🔗 Connect with Jennifer:

• Website: OptimizedNutrition.com

• Instagram & Facebook: @JenniferPatricca @OptimizedNutritionLLC

🎧 Listen Now: Don’t miss this episode of Get Healthy Tampa Bay! Available on Apple Podcasts, Spotify, Google Podcasts, and YouTube.

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