Nutrition for Runners: How Amanda Brooks Ditched Calorie Counting for Good
Nutrition for runners can be really complex and personal. Many people absorb misguided messaging about "good" and "bad" foods and what your body should look like, and lose sight of what's actually important for athletic performance and overall health.
In episode 145 of The Eat for Endurance Podcast, longtime runner and experienced running coach, Amanda Brooks, joins me to talk about shifting her focus from restricting food to fueling more freely, resulting in stronger runs and a better relationship with her body.
Amanda has been running since 2002 and coaching for more than a decade, so she brings both a personal and professional perspective to this conversation. She's also the founder of Run to the Finish and co-host of the Tread Lightly Running Podcast.
Amanda and I discuss:
Growing up in the fat-free era, with diet culture and negative body image messaging
How running went from a weight-loss tool to a reason to fuel properly
How she now fuels long runs and races
Fueling myths and misconceptions Amanda often sees among the runners she coaches
How nutrition and exercise needs shift for female runners as they age
How both food and running can bring people together
From Counting Calories to Fueling for Stronger Runs
Amanda grew up hearing her mom and other women talk negatively about their own bodies, and she remembers internalizing that messaging as she got older. By high school, she was tracking calories in a notebook (as this was before the time of calorie-tracking apps).
"Those numbers are still in my head. Like I know the number of calories in thousands of foods, because suddenly I was looking at that all the time as a high schooler."
She started running in college, and at first, running was geared toward weight loss. She did enjoy it, but she also felt like she needed to run to burn calories.
Running eventually gave her a different way to think about food. She noticed that the better she ate, the better she felt on her runs. For someone who had spent years thinking about what she shouldn't eat, that was a pretty big shift.
"It was the first time I ever started to look at food as what can I add versus what should I be taking away?"
I love this mindset, because far too often, I see people overly focused on what they can't or "shouldn't" have. But what if instead, they focused on adding in foods that made them feel and perform better, and that actually tasted good, too?!
Nutrition for Runners: Not Just About Weight or Pace
Amanda now sees many of the same issues she experienced in her own running career when she works with athletes, with underfueling being the main one.
She says that almost every first-time marathoner she works with is consuming too litte during long runs as well as the race itself. I would add that most are underfueling outside of exercise, too. She remembers doing her first marathon with almost no fuel and looking back now thinking about how different the experience could have been if she'd known how to do it properly.
This isn't just a problem for fast or competitive runners. Amanda often hears runners say things like, "I'm slower, so I don't need as much."
Her response? Pace isn't the only thing that determines how much fuel your body needs. If you're out there for several hours, your body is still using a significant amount of energy, regardless of whether you're running a seven-minute mile or a twelve-minute mile. I actually have an entire episode devoted to this topic!
Amanda also sees runners get tripped up by the idea of being "fat adapted" or by the fear that fueling with carbohydrates will somehow work against their goals.
I asked Amanda what she wishes more runners understood about fueling, and she shared:
"Sugar when we're talking about fueling is not the same as when we're talking about the rest of your day."
A carb-rich gel, sports drink, chews, or even gummy bears during a long run serve a very different purpose than having candy on the couch later that day (which, to be clear, is also fine). Right before, during, or after exercise, simple carbs provide readily available energy that your body needs to perform at its best.
What Does Being Well-Fueled Mean as You Get Older?
Amanda and I are both in our 40s, so it was inevitable that we discussed how running and nutrition change as we age. She shared how her approach to fueling and recovery looks different than it did in her 20s. She's paying more attention to protein, overall energy intake, recovery, sleep, strength training, and how her body responds to changes associated with getting older.
She's also thinking about running differently. After dealing with some tendon issues, she's working her way back toward a half marathon and wants to be able to enjoy running without constantly chasing a performance goal. She's still hitting PRs at 40 and 41, which shows there's still plenty of room to perform well in your 40s.
Learning a Different Way to See Her Body
Amanda's mom is now 75 and still talks negatively about her own body. At one point, Amanda remembers thinking, "Is this what I'm going to do my entire life?" as she realized how much energy she'd wasted "disliking [her] body."
That's where running became something bigger for her:
"Running has been such a huge blessing for me because it helped me keep going, like okay, well, but look at what this body can do...this body can do things."
Now, whether she's out on a run or paddling a kayak, she comes back to that same shift in perspective, appreciating what her body can do rather than focusing on how it looks.
What you eat (or don't eat) isn't just about maintaining a certain body size. It's a huge part of how you take care of your body, so you can keep running, moving, and feeling strong for years to come.
Need Support With Your Running Nutrition?
If you're tired of piecing together nutrition advice from Instagram, running blogs, podcasts, and whatever your running partners happen to be doing, working with a sports dietitian can help you figure out what actually makes sense for your body, training, schedule, and goals.
Here are a few ways to get nutrition support:
Fill out a new client inquiry form to apply for comprehensive 1:1 coachingÂ
Join my Fuel for Life Crew membership for just $39/month (cancel anytime)
Browse my nutrition masterclasses (all are included in my membership)
Grab my Nutrition Mini Guide Bundle (a collection of guides & worksheets)
Download my free fueling resources
Here’s what one client had to say about working with me:
"I came to Claire dealing with so many issues. I had REDs, constant injuries, low energy, eating issues, you name it I was probably dealing with it. She taught me how to properly fuel myself before, during, and after exercise. She helped me understand how much I should have been eating. She helped correct a lot of misconceptions I had regarding food and fueling for active people. Most importantly though she got to know me as a person, she understood my lifestyle and helped me to incorporate changes to my everyday life. Since working with her I have gotten stronger, faster, and fitter than I have ever been."
-Tim
Meet My Podcast Sponsors
A big thank you to Tailwind Nutrition for sponsoring this episode!
I love using their products, especially Endurance Fuel, before and during my workouts. Use code EATFORENDURANCE20Â for 20% off your first purchase at Tailwind Nutrition.Â
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Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
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