#16: Nutrition Myths Busted with Registered Dietitian Carla Duenas

There’s more nutrition “advice” out there than ever… but how much of it actually helps runners?In this episode of The People Run Podcast, Fitz sits down with Carla Duenas, a registered dietitian and endurance athlete, to cut through the noise and set the record straight on what really fuels performance.Carla shares the science and the practical takeaways behind:Why carbs aren’t the enemy  and how to use them the right wayThe truth about keto, fasting, and other fad diets for runnersSupplements vs. food first: what’s actually worth your moneyWhen electrolytes matter (and when plain water is enough)Building a balanced plate that supports recovery and long term healthWhether you’re training for your first 10K or chasing a marathon PR, this conversation will help you fuel smarter, avoid the hype, and run stronger.Chapters00:00 Introduction to Nutrition Myths02:53 Understanding the Role of a Registered Dietitian03:26 The Journey into Sports Nutrition05:32 Running as Therapy and Community07:46 The Evolution of Running Clubs07:48 Nutrition Fads: What Works and What Doesn't09:18 The Supplement Dilemma12:13 Building a Balanced Plate for Athletes19:21 The Role of Healthy Fats in Athletic Performance20:14 Balancing Macronutrients for Optimal Training20:59 Cultural Influences on Nutrition Choices22:28 Food First: The Importance of Real Nutrition23:50 Meal Frequency: How Often Should Athletes Eat?25:44 The Dangers of Constant Snacking30:01 Understanding Blood Sugar and Energy Crashes31:49 Simple vs. Complex Carbohydrates in Endurance Training35:48 The Misconception of Low-Sugar Sports Drinks42:16 Electrolytes: What Athletes Really Need44:29 Understanding Hydration Needs47:55 The Role of Sodium in Hydration49:05 Electrolytes: When to Use and When Not to Use51:59 The Importance of Whole Foods Over Supplements55:41 Rapid Fire: Supplements for Endurance Athletes59:20 Post-Workout Nutrition: What to Eat01:03:34 Connecting with Carla Duenas01:04:20 Until Next timeFollow:IG: instagram.com/thepeoplerunpodcast/YT: youtube.com/@ThePeopleRunPodcastMusic: instagram.com/mech__beats/Carla Duenas: IG: instagram.com/carla.nutrition/Website: https://www.carlanutrition.com/