#3 Nutrition and Training

In this episode, we sit down with registered sports dietitian Shannon Wilson to break down the most common fueling mistakes runners make—starting with chronic underfueling. Together, they outline practical ways runners can match intake to training load, recognize red flags of low energy availability, and shift away from weight-loss goals during a marathon build to reduce injury risk and protect performance. The conversation also covers simple, repeatable strategies for long-run prep, carb loading, and during-run fueling—plus how to trial gels, candy, and drink mixes to find what works. We close with recovery basics, including post-run timing, sleep-supportive nutrition habits, and a realistic approach to supplements and caffeine for runners who want better consistency without overcomplicating the process. Connect with our guest: https://www.shannonwilsonrd.com/ https://www.instagram.com/sportsdietitianshannon/Register or sign up for the Buffalo Marathon Weekend: https://www.thebuffalomarathon.com/ Thank you to our official training partner, RunSmart: https://runsmartonline.com