This episode breaks down what runners really need to know about fueling — with zero gimmicks and all the science.

Whether you're training for a marathon, ultramarathon, or just want to feel stronger on your runs, this episode of the Microcosm Coaching Podcast dives deep into what proper fueling looks like — before, during, and after your workouts.

🎙️ Coach Zoë and TJ cover:

Why fasted training is overhyped — especially for women
What muscle scraping actually does (spoiler: not much)
How to time your carbs, protein, and fat for performance and recovery
Common fueling mistakes and how to fix them
How to use the “performance plate” to match nutrition to your training

⏱️ TIMESTAMPS
00:00 – Intro & Hot or Not: Muscle Scraping, Racing with Phones, Elite DNFs22:33 – Reddit fueling question: Running fasted and bonking at 15 miles33:10 – Carbs, fat, and protein explained for endurance athletes56:02 – How to fuel before, during, and after long runs1:08:45 – Common mistakes & myths (hello, keto)1:16:45 – Takeaways and how to get help with your fueling

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