179. The Importance of Nailing Nutrition Basics Even For The Pros (+ Is Candy Good Fuel?) with Kim Conley

Female Athlete Nutrition

This episode is with Olympian, professional runner, and coach Kim Conley. Kim shocked the world when she made Team USA for the 2012 Olympics after a slow start to her running career. We discuss her rise in the sport and the role nutrition had in her progression. She shares how she has maintained a healthy relationship with her body composition and weight by seeking help from professionals, fueling properly around workouts, and focusing on nailing nutrition basics. We talk about the importance of fueling fundamentals like eating enough carbohydrates, proper hydration, and consistent fueling throughout the day, over supplements and fancy diets. Kim shares a funny memory about how nailing her post-workout fueling has benefitted her relationship, as well as her mood and performance. As an elite marathoner and coach, Kim has plenty of experience with in-run nutrition, as well as carb loading pre race, this includes using candy to help an athlete meet their carbohydrate needs, fueling their breakthrough marathon performance! Kim talks about her coaching practice with her husband, before answering our end of the podcast questions.

TOPIC TIMESTAMPS:

8:00 In this episode we talk about:

7:10 Kim’s surprising qualification for the 2012 Olympics in a photo finish; Going all in on pro running

12:50 Kim’s journey with nutrition and weight as an athlete

17:30 Fueling athletics and body composition changes

19:30 Nutrition lessons as a young pro athlete: nutrition basics are more important than the fancy diets and supplements

22:55 The importance of mastering nutrition fundamentals: eating enough carbs and protein; post-workout and consistent fueling

26:30 Candy can be great fuel!

28:10 Kim’s marathon nutrition journey: high carbs fueling, electrolytes and hydration, carb loading, consulting a dietitian

32:10 Post-workout and consistent fueling throughout the day

35:40 Male vs female low-energy availability/ RED-S differences

36:50 Coaching runners through “Next Best Run” - Kim and her husband’s coaching company

39:40 Running longer distances as you age

44:20 End of the podcast questions; some spaghetti love!

We referenced Episode 100: Injuries in Female Athletes, Collagen, + Muscle Science with Dr Keith Barr and Episode 176. Peak Performance Nutrition: Understanding Carb Loading, Hydration + GI Issues with Meghann Featherstun

Check out Kim’s coaching business “Next Best Run”.

Follow Kim on Instagram @kfconley Next Best Run @next_best_run and me, your host Lindsey Cortes, @female.athlete.nutrition

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today patreon.com/femaleathletenutrition Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation?

Head to www.RiseUpNutritionRUN.com to learn more & book a call!

THANK YOU TO OUR SPONSORS:

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp

Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout

InsideTracker: www.insidetracker.com use code LINDSEYCPRO25 for 25% off the entire store

THIS PODCAST IS ALSO SUPPORTED BY:

Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders.

Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp

Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order