Guest: Patrick McGilvray, Weight Loss Coach for Runners, Host of the Running Lean Podcast, Certified Sports Nutritionist, and Personal Trainer

Episode Overview: In this episode of the Run Smarter Podcast, we welcome back Patrick McGilvray for an in-depth Q&A session on nutrition for runners. Patrick is a seasoned coach who specializes in helping runners achieve weight loss, optimize performance, and navigate the often confusing world of sports nutrition. Whether you're struggling with weight fluctuations during marathon training or curious about intermittent fasting, Patrick offers valuable insights tailored to the everyday runner.

Key Topics Discussed:

• Intermittent Fasting for Runners:
  • What is intermittent fasting, and how can it be effectively implemented during marathon training?
  • Understanding the benefits and challenges of fasting while maintaining training intensity.
  • Practical tips for runners on managing hunger and energy levels.
• Nutrition for Fat Adaptation:
  • The importance of low-carb diets in enhancing fat oxidation and overall endurance performance.
  • How to become fat-adapted and why it’s crucial for runners aiming to lose weight without sacrificing performance.
• Managing Weight Fluctuations:
  • Why some runners gain weight during marathon training and how to counteract it.
  • The role of carbohydrates in weight management and how to adjust your diet to stay lean.
• Cravings and Sugar Addiction:
  • Strategies to reduce cravings for sweets and understand the addictive nature of sugar.
  • Practical methods like the 15-minute rule to regain control over your diet.
• Balanced Diets and Sustainable Eating:
  • Why it's essential to find a diet that works for your body and lifestyle, whether it’s plant-based, paleo, or something else.
  • How Patrick’s own journey from plant-based eating to a more balanced diet improved his health and performance.

Key Takeaways:

1. Intermittent Fasting Can Be Beneficial for Runners: When done correctly, intermittent fasting can help with weight loss and fat adaptation, even during marathon training. The key is not cutting calories but focusing on nutrient-dense, low-carb foods.
2. Fat Adaptation is a Game-Changer: Transitioning to a low-carb diet and becoming fat-adapted can significantly improve endurance and make running easier over time, though it requires patience through the initial adjustment period.
3. Mindful Eating Reduces Sugar Cravings: Understanding the psychological and physiological aspects of sugar addiction can help you make better dietary choices. Taking a break from sugar and using strategies like the 15-minute rule can curb cravings effectively.
4. Strength Training is Essential: Incorporating regular resistance training into your routine is crucial for injury prevention and improving overall running performance. Don’t skip the weights!
5. Personalization is Key: There’s no one-size-fits-all diet for runners. What works for one person may not work for another, so it’s essential to experiment and find a nutritional approach that suits your individual needs and goals.

Links Mentioned:

• Running Lean Podcast
• Running Lean Coach Website
• Dr. Mindy Pelz Book - Fast Like a Girl

Follow Patrick McGilvray:

• Instagram

Tune in to learn more about optimizing your nutrition as a runner and making informed dietary choices that support your training and weight loss goals.

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