#345 Dublin Marathon Nutrition: Everything You Need to Know with Bri McGhee

In this episode, we welcome Bri McGhee (@ontherunwithbri on Instagram), a qualified nutritionist and master's student in dietetics, who shares her journey from football to running, her insights on performance nutrition, and practical tips for marathon fuelling and recovery. Discover how to optimise your nutrition for endurance and avoid common pitfalls.

00:00 Introduction to Bri McGhee and her athletic background
02:02 Transition from football to running and her early experiences
03:59 How Bri got involved in performance nutrition and her education journey
06:56 Understanding reds and low energy availability in athletes
09:50 Signs of reds in female and male athletes
14:57 The importance of fueling and training the gut
19:50 Nutrition myths, marketing, and food choices for runners
25:01 Guidelines for carbohydrate intake and fueling during marathon training
30:01 Using products like Speed Dust and training with concentration
35:11 Hydration, electrolyte balance, and salt tablets
40:02 Practical tips for race day fueling and recovery
45:12 The role of caffeine, supplements, and personal experimentation
49:50 Building a personalised nutrition plan for marathon success
54:55 Reflections on marketing, misconceptions, and the joy of running

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