#286 Niamh Culhane: Fuelling Your Endurance with Insights from a Dietitian

In this episode of the Any Given Day podcast, registered dietitian Niamh Culhane (@nc_nutrition on Instagram) shares her journey from a casual fitness enthusiast to a competitive endurance athlete. She discusses the differences between dietitians and nutritionists, the importance of proper fuelling during endurance training, and the role of sugar in athletic performance. Niamh emphasises the significance of individualised nutrition, the impact of PCOS on dietary needs, and the necessity of strength training for overall health and longevity. She also provides practical tips for race day nutrition and encourages listeners to be proactive in their training and nutrition strategies. 16:00 Introduction to Niamh Culhane 18:41 Understanding Dietitian vs Nutritionist 21:40 Niamh's Journey into Endurance Sports 24:19 The Importance of Proper Nutrition in Training 26:47 Recognising Signs of Underfuelling 31:12 Individual Nutrition Needs for Endurance 34:27 Practical Tips for Fuelling During Runs 36:49 Caffeine: Benefits and Considerations 45:29 Race Day Nutrition Strategies 47:24 The Role of Caffeine in Performance 48:16 Morning Nutrition for Runners 51:14 Nutrition Strategies for Training Days 52:18 Understanding PCOS and Its Impact on Nutrition 56:58 Diet Manipulation and Intermittent Fasting 61:25 Identifying Food Intolerances and Allergies 65:08 Debunking Nutrition Myths 68:35 The Importance of Strength Training 72:31 Adapting Training to Different Environments You can follow us on Instagram: @anygivenrundaypodcast The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!! If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong. Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers. Find out more or book your test at myhealthmatters.ie. ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles). altarfuel.com