Season 1 - Episode 9: Miles & Meals - Nutrition for Endurance Athletes

In this episode of the Winning Edge podcast, hosts Stacy and Lindsay discuss the critical aspects of sports nutrition, particularly for endurance athletes, with registered dietitian Jenna Brown. They explore Jenna's journey into sports nutrition, the importance of individualized nutrition plans, common myths in sports nutrition, and the role of supplements. The conversation also covers essential nutrients for athletes, hydration strategies, pre-race nutrition, and tips for first-time marathon runners. Jenna emphasizes the need for a solid nutrition game plan to enhance performance and recovery, while also addressing the importance of educating young athletes and their parents about nutrition.About Jena BrownJena brings 17 years of experience as a registered dietitian, with nearly five years as a certified sports dietitian. Her career began in clinical nutrition but evolved to blend conventional sports fueling with integrative and functional approaches tailored to individual athletes. A lifelong athlete herself, Jena is an avid marathon runner and manages a busy household with four athletic children involved in various sports.Key Topics CoveredPersonalized Fueling for Endurance AthletesJena emphasizes that endurance sports offer athletes greater control over their nutrition strategies compared to team sports. Runners, for example, can plan detailed fueling and hydration routines, which can be a significant performance advantage.She stresses the importance of personalizing nutrition, especially for youth athletes, as early habits shape both performance and long-term health.Debunking Nutrition MythsJena addresses common misconceptions circulating on social media, such as “carbs are bad” or “more protein is better.” She highlights that while these messages may have some truth, they are often taken out of context and may not apply to every athlete. The key is understanding what works for each individual.Tips for First-Time MarathonersJena shares practical advice for those training for their first marathon or half marathon, including the importance of testing nutrition strategies during training rather than on race day.Stacy recounts a personal anecdote about eating half a taco before her first half marathon—a decision she humorously regrets and blames on her husband.Training the Gut & SupplementationThe episode explores whether athletes can “train their gut” to better tolerate carbs and fluids during competition, and discusses supplements that may support endurance, recovery, and performance.Hydration and Heat ManagementJena provides insights on sweat rate and offers hydration tips for athletes training in hot climates, such as the Texas summer.Favorite Endurance Fuel ProductsShe shares her preferred gels, chews, and sports drinks, considering both taste and nutritional value.Takeaway MessageJena advocates for individualized nutrition strategies, especially for young athletes, and encourages listeners to seek guidance from professionals who understand both the sport and the athlete’s developmental needs. She urges athletes to be critical of generalized nutrition advice and to focus on what truly supports their unique goals and bodies.