The Fueling Panel: Carbs, Micronutrients, Strength Training, and What Actually Moves the Needle

A loaded panel conversation on the things that actually move the needle for runners — and the things that don't. They sit down to talk fueling, micronutrients, strength training, and why the fundamentals beat the shiny new thing every single time. Topics covered include how much carbohydrate you actually need during a run, why half of all runners are under fueling, what elite athletes get wrong about nutrition, how to think about protein versus carbs, what the 90% foundation looks like before you worry about the last 10%, how Charlie fits 140 miles a week around a full time job, strength training periodization for runners, and when to taper your lifting before a race. Whether you're chasing a sub three marathon or just trying to feel human after your long run, this conversation is worth your time. 🔊 Subscribe to the For The Long Run Podcast: https://pod.link/1453616436 👉 Catch up with us on Instagram:   / forthelrpod   🤗 Follow along with Jon's adventures:   / jwlevitt   The For The Long Run Podcast is a podcast that explores the why behind what keeps runners running long, strong, and motivated. From pro runners and Olympians to ultramarathoners running their first big race to business owners who use running to improve their entrepreneurial journey, we believe in creating community and expanding the running world for all. Hosted by running enthusiast, Jonathan Levitt. YOUTUBE CHAPTERS 0:00 - What runners think they're doing right but aren't 2:26 - Why fueling is deeply individual and how Charlie thinks about it 4:48 - How the fueling conversation has changed since 2010 7:17 - Protein, carbs, and how to think about the macros 9:35 - Under fueling in female athletes and how to fix it 11:37 - How Charlie went from 20-mile runs on water to 110 grams of carbs per hour 13:52 - What Charlie eats during long runs and race day 16:08 - Finding your carbohydrate threshold with Dr. Alan Limb's approach 18:29 - Why Pro Bio exists and what was missing in the market 20:55 - Vitamin D, B12, magnesium, and what elite blood work actually looks like 23:19 - Do the common uncommonly well 24:48 - Maximize the 90% before you worry about the 10% 27:07 - What Charlie's Monday looks like training 140 miles a week with a full time job 31:48 - Pre-workout nutrition and what to eat before a morning speed session 33:29 - When to start fueling during a run and why 75-90 minutes is the threshold 35:03 - What's in Pro Bio and what they left out on purpose 39:33 - Why supplementation makes sense even if you eat well 40:45 - Charlie's strength training breakdown — 90 minutes once a week 43:10 - How to periodize strength training alongside your running 45:31 - Tapering your lifting before race day