Today, we’re tackling a topic that so many runners struggle with—how to fuel properly to prevent GI distress. Whether you’ve experienced mid-run stomach cramps, bloating, or the dreaded emergency bathroom stop, you know how much gut issues can derail your performance. So, how can you fuel smarter and run stronger?

Fuelling endurance while balancing gut health is a topic I work with many of my coaching clients on, and joining me in this discussion is fellow Dietitian Stephanie Small!

⏱️ Chapters:

• (0:00) – Intro
• (1:29) – Today’s Topic & Our Guest: Stephanie Small, Sports Dietitian & PhD Student
• (3:14) – Stephanie’s Background & Current Work

• (8:08) – Why Fueling Matters for Runners
• (10:30) – Fueling Before Short & Long Runs
• (13:04) – Is Fasted Running Helpful?
• (16:38) – When & How to Fuel During Long Runs
• (20:29) – Fat as Fuel? Why It’s Not Ideal for Performance
• (23:40) – Avoiding GI Issues While Fueling
• (27:32) – Gels vs. Real Food: Budget-Friendly Fueling
• (37:04) – Carb Loading Explained & Practical Tips
• (46:06) – Final Tips for Half & Full Marathon Nutrition

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👤 Today’s Guest: Stephanie Small RD MPh

Stephanie is a Toronto-based Sports Dietitian, PhD student, and the owner of Stephanie Small Coaching. She specializes in helping athletes—from marathon runners and triathletes to MMA fighters and corporate professionals—optimize their performance through science-driven, realistic nutrition strategies.

Not only does Stephanie bring her expertise as a dietitian, but she’s also an accomplished endurance athlete herself. She’s completed a 50k ultramarathon, three marathons, three half-marathons, and is currently training for an Ironman in 2025!

📌 Stefanie's Instagram: https://www.instagram.com/stephaniesmall.rd/

📌 Stefanie's Website: https://stephaniesmallcoaching.com/

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👩🏻‍💻 RESOURCES & LINKS MENTIONED: ⤵️

📌 IBS and High-Intensity Exercise: Your Guide to Train Smart Without the Gut Flare-ups

📌 Pre & Post-Workout For a Happy Gut Mini Course

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If the GutFit Nutrition Podcast is giving you value - helped your digestion and fitness, made you rethink how you approach your gut health, please consider leaving a review! 🎧

If you have questions for my listener Q & A episodes, you can submit them here, or send me an email at ⁠leigh@leighmerotto.com⁠. See you soon!