The No-Brainer Nutrition Guide For Runners

An all-inclusive nutrition guide to help you master your fueling plan, feel strong and confident and run your best race ever!

As a Registered Dietitian who has spoken to hundreds of runners, I know that proper fueling techniques can be confusing and overwhelming….

I became a runner by signing up for (and then training for) a half marathon. Crazy, right?! During that training, my stomach felt wonky after almost every single run. I wasn’t able to tolerate food, so I never really recovered properly and my legs felt heavy during almost every run. But as a determined new runner, I pressed on!  

During my struggle, I was in grad school and changing careers to become a Registered Dietitian. I learned about the science of fueling, and I implemented these techniques in my new running career.  

Through my education (and some trial and error), I discovered that there is a right and wrong way to practice sports nutrition. As a matter of fact, the right nutrition plan is the secret weapon that you’re probably missing from your training.  

Now my sports nutrition techniques are so ingrained in my everyday life, that I rarely even think twice about fueling. It’s just something that I do and reap the benefits from! As a result, I’ve become a stronger and faster runner, and I’ve gone on to run two full marathons, a dozen half marathons and over 30+ races. Oh, and did I mention that I rarely ever have stomach issues during my races?  

Now, you may be thinking, “Well you’re a Registered Dietitian, and you were taught about sports nutrition in school. I don’t even know where to start!” And you’re right, I do have the knowledge in sports nutrition, and that makes me the perfect resource for YOU.

Maybe you’ve had some of these sports nutrition questions…

  • How much should I drink before, during and after a run?
  • Should I be using a sports supplement?
  • What should I eat if I run really early in the morning?
  • What’s the proper ratio of nutrients in a recovery meal?
  • What the heck are BCAA and should I be supplementing with them?
  • How can I follow a meatless diet and still fuel my running routine?
  • What are some natural alternatives to sports nutrition products?
  • How should my fueling change as I increase my mileage? 

Well, here are your answers! 

The No-Brainer Nutrition Guide For Runners

I just wanted to let you know how much I enjoyed the guide – it’s a fantastic tool!! I actually just ran my first half marathon a few ago and wish I had had it during my training. It dispels a lot of myths and explains concepts so clearly, from fact- and science-based standpoints. I really appreciate how you made recommendations so easy to follow as well ( thinking of hydrating as simply taking 2-3 big gulps every 15 minutes). Breaking it down like that makes it so much easier to implement! I think it’s super helpful for both novice and experienced runners!” 


The No-Brainer Nutrition Guide for Every Runner is full of sage, tried and true advice that every runner needs to know, especially those starting out. Natalie addresses all the myths and rumors we hear and read about; topics like carbs, protein requirements, hydration and acknowledges that every runner is different and has different levels of tolerance when it comes to what fuels our bodies. The most important takeaway is to try out the suggestions of different foods and fuels in this book prior to your race day to give your body a chance to figure out what works best for you!


Other content you might find helpful:

10 Best Nutrition Tips For Marathon Runners

10 Best Nutrition Tips For Marathon Runners

Fueling during a marathon is tricky, but your performance will undoubtedly reach new heights once you nail your marathon nutrition plan. Throw plant-based eating into the mix and you may feel completely overwhelmed with fueling for a marathon.  The good news is...

How To Fuel An Olympic Distance Triathlon

How To Fuel An Olympic Distance Triathlon

If you recently signed up for an Olympic Triathlon, you need a good nutrition plan. This article will help you fuel yourself through the swim, bike and run! The Olympic distance triathlon consists of a 1500 meter swim, 40k (~25 mile) bike, and a 10k (~6.2 mile) run....

What to Eat the Night Before a Marathon

What to Eat the Night Before a Marathon

How to build a healthy pre-marathon dinner, foods to avoid the night before the race and when to eat so you have you best race ever You’ve been training for a few months, but before you wake up and run 26.2 miles, you have one more hurdle to face: the pre-race dinner....