Fueling Your Marathon: Sports Nutrition Secrets with Dietitian Carla Duenas

In this essential episode of Friends in Training: Life is a Marathon, Marcela welcomes registered dietitian Carla Duenas for an in-depth conversation about sports nutrition, sustainable eating habits, and how proper fueling can transform your running performance and overall health. With over 12 years of experience as a dietitian specializing in sports nutrition, Carla brings both professional expertise and personal insight as a runner, mom of two, and wife to Miami Marathon co-founder and coach Frankie Ruiz. Her journey into nutrition began with her own health challenges, including a three-month migraine that was ultimately resolved through dietary changes, leading her to help others discover the power of food as medicine. Throughout their conversation, Marcela and Carla explore the fundamentals of nutrition, breaking down macronutrients (carbohydrates, protein, and fats) and explaining why carbs are not the enemy runners should fear. They discuss common nutrition myths, the challenges of portion control and restaurant eating, the hidden calories in alcoholic beverages, and why restrictive diets ultimately fail. Carla shares practical advice on meal planning, mindful eating, pre-run fueling, post-run recovery, and how to make sustainable changes that last a lifetime. This episode is packed with actionable wisdom for anyone looking to improve their relationship with food, fuel their training more effectively, or simply make healthier choices that support long-term wellness. Whether you're training for your first 5K or your hundredth marathon, understanding nutrition is key to going the distance. 00:00 Welcome and Meet Carla Duenas 01:15 From Personal Health Crisis to Becoming a Dietitian 04:10 The Three Month Migraine: Food Intolerance Discovery 06:45 Transitioning to Sports Nutrition 08:20 Life with Coach Frankie Ruiz and Running as Therapy 11:40 The Biggest Nutrition Challenges People Face Today 14:50 Macronutrients Explained: Carbs, Protein, and Fats 19:20 Why Carbs Are King for Runners 22:10 Good Carbs vs. Bad Carbs: Quality and Quantity 26:00 The Fiber Factor: Why It Matters 30:15 Portion Sizes and the Clean Plate Club 32:40 Restaurant Eating: Navigating Menus and Oversized Portions 35:50 The Truth About Alcohol and Weight Loss 38:25 Why Restrictive Diets Don't Work Long Term 40:10 The FIT Summer Reset Challenge: Behavior Change Over Quick Fixes 42:30 Sports Nutrition: Fueling and Recovery for Runners 45:00 Nutrition Myths Debunked 47:20 Intermittent Fasting and Athletes 49:10 Healthy Habits and Go-To Snacks 51:35 The Importance of Strength Training for Longevity 53:20 Life Is a Marathon: Make Changes You Can Keep Forever Learn more about Marcela, and the FIT community, at https://friendsintraining.net/ Learn more about Carla at https://www.linkedin.com/in/carladuenas-rd/ Connect with Carla Duenas on Instagram: @Carla.nutrition