#8 Underfueling with Shannon Wilson MS RDN CDN CDCES CSSD
From Early Miles with Steve Gonser by RunSmart
March 23, 2026 · 1h 6m
About this episode
The episode discusses common fueling mistakes runners make, focusing on underfueling and strategies to improve nutrition for performance.
In this episode, we sit down with registered sports dietitian Shannon Wilson to break down the most common fueling mistakes runners make—starting with chronic underfueling. Together, they outline practical ways runners can match intake to training load, recognize red flags of low energy availability, and shift away from weight-loss goals during a marathon build to reduce injury risk and protect performance. The conversation also covers simple, repeatable strategies for long-run prep, carb loading, and during-run fueling—plus how to trial gels, candy, and drink mixes to find what works. We close with recovery basics, including post-run timing, sleep-supportive nutrition habits, and a realistic approach to supplements and caffeine for runners who want better consistency without overcomplicating the process. Connect with our founder & host: https://www.instagram.com/stevegonserdpt/ Connect with our guest: https://www.shannonwilsonrd.com/ https://www.instagram.com/sportsdietitianshannon/ If you’d like to learn more about runsmart. Personalized running, strength, and recovery plans designed by Physical Therapists. Check us out at: https://runsmartonline.com/…
People in this episode
Host: Steve Gonser
Guest: Shannon Wilson
Topics covered
- underfueling
- sports nutrition
- running performance
- energy availability
- marathon training
- recovery strategies
Keywords
- underfueling
- sports dietitian
- running nutrition
- carb loading
- energy availability
- recovery nutrition
- marathon training
Mentioned in this episode
Organizations: RunSmart
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