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Nutritional expert Lisa Franz shares insights on meal timing, protein intake, and strength training specifically designed for runners who want to optimize their performance and overall health.

• The most important factor for weight management is overall daily calorie and protein consumption, not necessarily meal frequency
• Adding a protein-containing snack (200-300 calories) in the afternoon can prevent energy crashes and overeating at dinner
• AI food tracking apps have limitations but can work as supportive tools when combined with manual estimation
• Aim for 80-90% of your diet from whole foods for better satiety, but embrace moderation rather than extreme restrictions
• Strength training for runners should focus on neglected muscles: glutes, upper back, lateral movements, and core stability
• Train in the 6-20 rep range for optimal strength benefits without compromising running performance
• Self-talk and mindset significantly impact nutritional success – reframing negative narratives creates sustainable change
• Having supportive conversations with family/friends about your health goals helps establish your new healthy identity

For more information or to connect with Lisa, visit Nutrition Coaching and Life on Instagram, LinkedIn, YouTube, or check out the Nutrition and Life Podcast.

Lisa Franz Website

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