229. Nutrition Science PhD Stephanie Howe on Marathon Fueling, Quick Meals, and Fad Diets

Stephanie Howe is a heavy hitter from the ultra-endurance world who holds a PhD in Nutrition and Exercise Science. As an elite trail and mountain runner, Stephanie has won the Western States 100-mile Endurance Run and holds the course records for the Bandera 100k and Lake Sonoma 50 miler.  

Stephanie's doctoral dissertation focused on the influence of exercise intensity on appetite in endurance-trained women. She is passionate about helping people learn how to fuel for competition and long-term health, and currently coaches runners and provides nutritional counseling.

Stephanie answers a variety of questions from Strength Running listeners on training and race nutrition, along with some of the controversial fad diets and nutrition strategies:

• The ins and outs of marathon fueling - is it ever too late in the race to fuel?
• How to use different types of fuels at various stages of longer races
• A “pyramid” plan for ultra fueling
• Should you still carb load before races?
• How to simplify good nutrition for a busy family with mix and match meals
• The benefits of using a nutritionist
• Her take on the Keto diet, intermittent fasting, the carnivore diet, and bonk runs

Links & Resources from the Show:

• Follow Stephanie on Twitter, Instagram and Facebook
• Visit Stephanie’s website
• Check out Strength Running’s Nutrition for Runners program
• Sign up for more free nutrition Q&A!

Thank you Elemental Labs!

A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.

Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium.

There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense.

They just released their first new flavor of 2021, their most requested flavor, watermelon salt. So check out Elemental Labs to try their new flavor or get a free sampler pack.