Tina Muir: Fueling an Elite Runner to a 2:37 Marathon and Better Health by Adding More Fat and Cutting the Junk
June 17, 2016
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Our guest Tina Muir is an elite runner, community manager and podcast host at Runners Connect, and from the UK but currently residing in Kentucky with her husband, who’s also a running coach. On this show we hear about Tina’s diet transformation going from a high-carb, sugar-addicted athlete suffering some negative side effects to making big diet changes to support better health, correct hormonal imbalances and improve performance. Her diet changes included moving to a higher fat, lower carb/sugar nutrition plan with more whole foods and less processed junk foods. In just a short time, Tina had immense success with the changes including running a PR 2:37 marathon in London earlier this year, recovering and sleeping better than ever, and more. On this show we discuss all of it:
- Tina’s background in running leading her to becoming an elite runner, but suffering some issues that led her to seeking help from Tawnee
- Tina’s problems with stress, fatigue, sleep, recovery, and more
- Even though she needed changes, she was still skeptical… yet trusting enough to give it a go
- A look at Tina’s former diet, and the diet analysis performed by Tawnee
- On quality vs. quantity
- Tina was eating enough calories, it was the quality that was lacking and hurting her
- Why Tina needed a drastic overhaul to cut the junk, eat more fat and protein, with fewer carbs but NOT go too low carb
- The art of coaching someone on diet tying in health needs, athletic training, and the psychology of it all
- Breaking old habits and starting to adopt new ones
- Baby steps… changing her breakfast and lunch, and still allowing certain foods to avoid being too restrictive
- The fast positive results Tina felt in a matter of weeks
- Macronutrients! How many carbs Tina was eating (300-500 grams a day), and the recommendations for carbs that Tawnee gave (eat fewer carbs but don’t go under 150-200 grams of carbs a day)
- Examples of what she eats
- Clean eating carbs that Tina has switched to eating regularly
- How Tina managed all the changes to her diet while still training for two of the biggest races of her life, and incorporating these new fueling concepts into her training
- Did they decide to tweak her sports nutrition as well?
- On alleviating some gut issues with the cleaner diet
- Leading up the the big races: The real test. Tina walks us through how she approached her tapering, pre-race fueling and race fueling.
- Race morning breakfasts and bathroom stories
- Best recovery of her life after the half-marathon
- Her London Marathon experience where she ran a 2:37 PR! We get the full story
- More on her blog here: More Fat and Protein, Less Carbs and a 2:37 Marathon
- The recovery bowl that Tina and Tawnee love
- Timing of carbs for optimal performance and health
- And more!
Question from a new cook, what type of squash is being used in the recovery bowl and is it being cooked first, if so how? thank you!
I usually like to use kabocha squash, and yes you need to cook it first; either bake in oven or cube it and steam it. You can also use sweet potato or butternut squash (also cook first prior to making the bowl), or combine varieties! Enjoy! ~Tawnee
thanks, tried it with butternut squash tastes great!
[…] you have not yet heard my interview on Endurance Planet with Tawnee Prazak (the consultant I have been working with), here is the link. A few people have asked about it, and […]
[…] there is just so much information out there. I listened to this really interesting podcast with Tina Muir and Tawnee Prazak. It is about how eating lower carb, higher fat, and carbs from sources like starchy vegetables […]