How To Better Fuel Your Runs With Jackie Kirchner, RD – The Fed and Fearless Podcast Episode 99

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Like any workout, endurance sports require fuel. In fact, not getting the proper nutrition before and after a run can cause hormone, thyroid, and gut issues. Today’s guest is here to tell you how and when to get the best nutrition for an optimal high-endurance workout.



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About Jackie Kirchner

Jackie is a Registered Dietitian who works with enthusiastic dedicated distance runners who want to fuel their bodies better so they can improve endurance and fitness, increase energy, and run faster.

As both a successful distance runner herself and an expert in sports nutrition, Jackie is taking all the things she knows about eating right and running well to bring you the tools you need to fuel better and run faster.

Getting the Fuel You Need

It takes a lot of energy to run. Many runners aren’t getting enough fuel. It’s easy to underestimate how much energy we actually burn on a daily basis. This is especially the case when it comes to carbohydrates, fats, and protein. 

Jackie explains how to make sure you’re getting the proper amount of these nutrients as your needs increase. The more you run, the higher the number of calories you get from carbohydrates will increase too.


The Importance of Timing When Eating

It’s not sufficient to simply eat the right foods. When you eat in relation to when you run is also important. Many people aren’t hungry after running. However, 30 to 60 minutes after a run is the optimal time to recover nutritionally. Eating the right balance of nutrients at this time will help you recover better and prepare you for your next run.

It’s also crucial to get the right fuel before a run. This is hard for many people who find running after eating uncomfortable. Jackie explains how to train your gut to get used to having some food in it. She suggests starting small with just a few bites of something easy to digest. As time goes on, gradually increase what you eat and you’ll be fully fueled to run.

How do you stay fueled for endurance activities? Leave a comment below! 


Got a question you’d love to hear me answer on the show? Leave me a voice message here!



  • How Jackie found her passion in nutrition for runners [3:00]
  • What makes the nutritional needs of female runners unique [7:00]
  • The importance of getting the right nutrients before running [18:15]
  • The helpful and harmful effects of sugar [23:50]
  • Losing weight in a healthy way with running [34:17]
  • Is carb-loading something runners need to do? [38:40]



“As your energy needs go up, naturally your carbohydrate needs go up. Also, the percentage of calories that you eat from carbohydrates goes up as your mileage goes up as well.” [10:04]

“There are a lot of people who don’t recover properly and they just feel lousy the rest of the day. They just don’t have energy to do anything else… But if you take that time to recover, eat a snack and give yourself some calories, you’re going to feel so much better.” [12:39]

“Are you going to work on weight loss or are you going to work on your performance? The way you fuel is going to be a little bit different depending on your end goal.“ [35:58]

“It doesn’t have to be super-complicated. Eat food you enjoy. You don’t have to follow strict rules… Have fun with it!” [45:51]



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Review Fed and Fearless on Apple Podcasts! Send a screenshot of your review to hello@lauraschoenfeldrd.com or send me a DM on Instagram, and I’ll send you my Overcoming Undereating eBook. If you post your favorite episode in your Insta stories and tag me @LauraSchoenfeldRD, I’ll also send you my 14-Day Calorie Challenge Recipe Guide!

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I'm a women's health expert and a registered dietitian (RD) with a passion for helping goal-oriented people fuel their purpose.

I help nutrition entrepreneurs grow their income and their impact by packaging their brilliance into transformative coaching and consulting programs, and get crystal clear on their marketing strategy.

I'm on a mission to help nutrition business owners drop the hustle and come into alignment with their ideal business goals, so they can work from a sense of ease and abundance, and build the online business of their dreams. 

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