Episode 32: Fuelling for Endurance with Sports Dietitian Kylie Van Horn
Discovering Nutrition with CronometerShow Notes
In this episode of Discovering Nutrition with Cronometer, we sit down with sports dietitian and endurance athlete Kylie Van Horn, founder of Fly Nutrition. Kylie shares her expertise on balancing carbohydrates and fats to optimize energy levels for endurance sports like running, cycling, and triathlons. Together, we debunk common myths around low-carb diets for endurance athletes and discuss how sustainable nutrition impacts athletic performance, recovery, and overall well-being. Kylie also provides practical strategies for fuelling before, during, and after workouts—whether you’re training for a marathon, hitting a 5K loop, or preparing for an ultra-endurance event. Tune in to learn how personalized nutrition, including the careful tracking of macros and micronutrients with tools like Cronometer, can elevate your performance and help you feel your best.
Key Notes: • Balancing Fat and Carbs: Both carbs and fats are essential for endurance athletes—carbs fuel higher-intensity efforts, while fat supports ultra-endurance events. • Fueling Strategies: Pre, during, and post-workout fueling should focus on easy-to-digest carbs and adequate protein for energy and recovery. • Carbohydrate Loading: Strategic carb loading 1-3 days before races maximizes glycogen stores for peak performance. • Micronutrient Focus: Tracking key micros (like iron and magnesium) helps prevent fatigue and injuries, with Cronometer providing detailed insights. • GI Distress & Food Sensitivities: Monitoring symptoms and adjusting fiber intake can reduce gastrointestinal issues during long workouts. • Mindset & Sustainability: Building sustainable nutrition practices is key to maintaining performance and preventing disordered eating patterns. • Kylie’s Practical Tips: Set up personal aid stations, use sports bras or belts for fuel storage, and experiment with biometrics in Cronometer to enhance training.
Quote to Highlight: “Nutrition is a performance enhancer—people don’t always realize how good they can feel until they start fueling their body the right way.” – Kylie Van Horn
Website: www.flynutrition.org/ Instagram: @flynutrition3 Podcast: Your Diet Sucks
www.cronometer.com
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