E110: Fueling Your Runs: Nutrition Tips for Peak Performance with Jennifer Patricca

Welcome to the Get Healthy Tampa Bay Podcast! This week, I’m joined by Jennifer Patricca, a registered dietitian and founder of Optimize Nutrition, LLC. Jennifer specializes in sports nutrition and helps runners optimize their fueling strategies to improve performance, prevent injuries, and reduce GI issues.In this episode, we discuss the best ways to fuel before, during, and after a race, including carb-loading techniques, hydration strategies, and the importance of electrolyte balance. Jennifer also breaks down common nutrition mistakes that runners make and how to avoid them.With the Gasparilla Distance Classic approaching, this episode is packed with expert tips to help you perform your best and recover efficiently. Tune in for practical insights that will help runners of all levels maximize their nutrition and training for race day success!Jennifer Patricca, MS, RDN/LDN is a registered and licensed dietitian nutritionist and the owner of Optimized Nutrition LLC. With over 20 years of experience as a dietitian, Jennifer provides individual and group coaching, personalized nutrition plans, and race-day fueling strategies. As a marathon and Ironman finisher, Jennifer understands the challenges runners face. Her Empowered Fueling for Runners Framework was born out of her own experience—after struggling with fatigue, GI issues, and frustration in her training, she discovered the transformative power of sports nutrition. By shifting her mindset from calorie restriction to fueling her body properly, she not only improved her performance but also developed a healthier relationship with food. Now, Jennifer shares her expertise to help fellow runners overcome cramping, fatigue, and confusion around nutrition. Her goal is to empower athletes to enjoy running again, perform at their best, and confidently fuel for both training and races.00:00 Introduction to Jennifer Patricca and her background02:28 Jennifer’s journey into sports nutrition04:17 Key pre-race nutrition strategies07:44 How long do glycogen stores last?09:03 Morning-of race fueling strategies10:45 Importance of electrolytes and hydration14:23 In-race fueling tips to prevent fatigue16:35 Post-race recovery nutrition for muscle repair17:49 Common nutrition mistakes and how to avoid them23:05 Strength training, mobility, and cross-training for runnersConnect with JenniferWebsite: www.optimized-nutrition.com Email: [email protected] Phone: (863) 513-2635Join my Facebook group, Performance Nutrition for Runners: https://www.facebook.com/groups/pfrunMy Facebook: https://www.facebook.com/optimizednutritionllcInstagram: https://www.instagram.com/optimizednutritionllc/Connect with Dr. RellerPodcast website: https://gethealthytbpodcast.buzzsprou... My linktree: linktr.ee/kerryrellermdLinkedIn: https://www.linkedin.com/in/kerryrellermd/Facebook: https://www.facebook.com/ClearwaterFamilyMedicineInstagram: https://www.instagram.com/clearwaterfamilymedicine/Tiktok: https://www.tiktok.com/@kerryrellermdClearwater Family Medicine and Allergy website: https://sites.google.com/view/clearwa...Podcast: https://gethealthytbpodcast.buzzsprou...Subscribe to the Get Healthy Tampa Bay Podcast on Apple podcasts, Spotify, Amazon music, Stitcher, Google Podcasts, Pandora