Here are time stamps to locate the information you most need to hear.
0:00: The trouble with blanket nutritional (or running!) advice
5:30: 3 main eating goals: 1. Eating enough calories 2. Eating the right calories 3. Eating calories at the right time
8:00: Fuelling for easy runs vs. hard/long runs
8:30: Optimizing for performance/recovery
8:55: 5 key areas when it comes to timing your fuel
9:25: Key area #1: 90 mins before the run
17:45: Key area #2: During the run
18:50: Key area #3: Within 30 mins after the run
24:30: Key area #4: Within 2-hrs after the run
26:40: Key area #5: All other hours of the day (Two resources on our page 1. Nutrition Around Workouts, Long Runs & Races 2. Real Food Pyramid)
28:30: What about fruit?
30:00: No one-size-fits-all approach to nutrition (e.g. vegetarian or Paleo can both work)
33:10: Q&A - What if I don't buy any of the powders you suggested (e.g. whey, BCAA, collagen, greens)? Which (if any) should I buy?
35:16: Q&A - What if my primary focus is performance but I also want to lose a few pounds?
47:05: Q&A - What is a typical day of eating for Coach Carolyn?