Marathon Training Academy Nutrition Q and A with Coach Amber
Feb 22, 2025
Coach Amber Velasquez, a registered dietitian and personal trainer at MetPro, answers listener nutrition questions with expert insight. She delves into meal timing, hydration, and balancing performance with weight loss, catering to both marathon and ultra runners. The buzz around GLP-1 medications is explored, alongside strategies for managing cravings and fueling long-distance runs. Listeners gain practical advice on protein intake, mindful eating, and the crucial importance of hydration for optimal performance.
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Balance Fat Loss And Performance
- You can pursue fat loss and race performance simultaneously but prioritize performance close to race day and expect slower fat loss.
- Aim for 1.2–1.6 g/kg protein, strength train, and avoid large calorie deficits to protect performance and muscle.
Plan Ahead If Using GLP‑1 Medications
- If you plan to use GLP-1 medications, plan fueling proactively because appetite and gastric emptying change.
- Prioritize protein, nutrient-dense carbs, strength training, and test race fueling in advance.
GLP‑1s May Affect Bones And Muscle
- Research links long-term GLP-1 use to metabolic changes and reduced bone mineral density.
- This makes strength training and nutrient intake (calcium, vitamin D, vitamin C) especially important for runners.
Coach Amber Velasquez has a Master of Health Sciences and is a Licensed and Registered Dietitian and a certified personal trainer. She’s a coach at MetPro and loves all things nutrition & fitness.