Holley Fueled Nutrition Podcast · Holley Samuel

Q&A: No appetite post run, return to running after being sick, training tips for 12 hour shift workers

·44 min·4 clips

Why Holly Samuel insists you must force-feed yourself after a run, even when you're not hungry.

Host Holly Samuel, a registered dietitian and certified personal trainer, answers listener questions about running and nutrition in this solo episode. She addresses three common concerns faced by endurance athletes, drawing from her professional expertise and personal experience as a runner training postpartum for the Boston Marathon. The first question explores appetite suppression after hard runs or races, a phenomenon Holly notes is especially common following long runs or speed workouts. She explains that during intense exercise, blood is shunted away from the gastrointestinal tract, suppressing hunger hormones and activating the sympathetic nervous system. Holly emphasizes the importance of consuming a mix of protein and carbohydrates within 30 to 60 minutes post-run, even without hunger, to aid gut tissue repair and shift the body into "rest and digest" mode. She suggests liquid options like smoothies or chocolate milk with an electrolyte drink for easier consumption and notes that chronic underfueling can lead to issues like intestinal permeability and persistent GI distress. The second topic provides guidance on returning to training after an illness like a cold, flu, or COVID-19. Holly references ACSM guidelines for post-COVID return, advising a gradual, week-by-week increase from 25% to 100% of typical capacity, switching to walking if running feels overly difficult. She stresses that missed speed workouts or mileage should not be made up, as caution prevents further sickness or injury. Holly highlights the critical role of nutrition during sickness, noting that poor intake can prolong recovery and impact performance metrics like ferritin levels, and she underscores the importance of electrolyte replenishment, especially after vomiting. The final question offers training advice for individuals working 12-hour shifts, such as healthcare workers. Holly recommends scheduling harder workouts like speed sessions or long runs on non-work days, while keeping work days as rest days or for very easy, short exercises. She cautions that generic, pre-made training plans often fail to accommodate such demanding schedules, necessitating a more individualized approach. Holly also briefly mentions that certain antibiotics, like ciprofloxacin, carry an increased risk of tendon rupture for runners, advising listeners to inform their doctors about their athletic activities. A surprising insight is that fueling properly *during* a run not only aids performance but also directly supports the post-run recovery process. Holly shares that her own severe GI issues during early marathons resolved only after she consistently practiced force-feeding herself post-run, which eventually retrained her appetite. She also reveals that low back tension postpartum can manifest as renewed pelvic floor tension, demonstrating how interconnected these muscle groups are. The episode maintains an educational and conversational tone, blending scientific explanations with relatable anecdotes from Holly's coaching practice and her own running journey. The style is supportive and practical, offering actionable steps while acknowledging the individual variability in athlete needs. This episode is ideal for runners, especially those training for endurance events, who are navigating appetite challenges, post-illness comebacks, or demanding work schedules. Listeners seeking highly structured, rigid training advice or those uninterested in the intersection of nutrition and running physiology might find it less applicable.

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from Holley Fueled Nutrition Podcast