In today’s digital age, social media influencers often dominate our feeds with tips, tricks, and “quick fixes” for everything from weight loss to peak performance. For athletes, especially ultra runners and marathoners, the lure of easy solutions to complex challenges is strong. After all, who doesn’t want to hit a personal record (PR) or feel unstoppable on race day? However, while influencers might offer inspiration, their advice is often based on personal experience rather than science—leading many runners down paths that can hinder, rather than enhance, performance. This is where sports nutritionists come in. By offering science-backed, personalized strategies tailored to an athlete’s specific needs, sports nutritionists help marathoners and ultra runners optimize their nutrition for peak performance and health.

The Role of Social Media Influencers in Nutrition Advice

In the podcast episode “The Dangers of Social Media and Influencers,” I discuss how pervasive influencer advice has become in the fitness and nutrition world. I raise a crucial point: influencers, by nature, often share what worked for them, but that doesn’t necessarily mean it’s safe or effective for everyone. Even well-meaning influencers may lack formal education in nutrition and sports science, which can lead to misleading advice that prioritizes trends over individual needs.

For endurance athletes, this lack of personalized, scientifically validated advice can be risky. From restrictive diets to questionable supplement recommendations, influencer advice can sometimes push athletes into unsustainable or even harmful practices, including disordered eating patterns and calorie restriction, which can compromise performance and health.

Why Nutrition Is Critical for Endurance Athletes

Endurance events like marathons and ultramarathons place unique demands on the body. For runners training at high intensities for extended durations, optimal nutrition is crucial to:

• Sustain energy levels throughout long runs and high-mileage weeks
• Promote efficient recovery to prevent injury and muscle fatigue
• Enhance endurance capacity and power output
• Support overall health and immune function

Unlike recreational runners, marathoners and ultra runners have specific fueling needs due to the significant energy expenditure required by their sport. As I pointed out in the podcast, blindly following generic advice can lead runners down a “dangerous path” if that advice doesn’t align with their physiological demands.

How Sports Nutritionists Can Support Marathon and Ultra Runners

While influencers may promote popular diets or supplements, sports nutritionists use evidence-based practices tailored to the individual. Let’s look at some key ways a sports nutritionist can support marathoners and ultra runners in achieving their PR goals.

1. Personalized Nutrition Plans

One of the greatest advantages of working with a sports nutritionist is receiving a nutrition plan customized for your unique needs, goals, and training demands. Influencers might recommend low-carb diets, intermittent fasting, or high-protein regimens, but these one-size-fits-all approaches ignore crucial factors like training volume, personal health history, and individual metabolic requirements.

A sports nutritionist works to understand your body’s specific needs by considering:

• Training demands and intensity: Long-distance runners often need higher carbohydrate intakes to maintain glycogen stores and fuel long runs.
• Improving performance: For athletes aiming to improve speed and endurance, nutritionists focus on adequate fueling rather than restrictive eating.
• Nutrient timing and fueling strategies: Nutritionists create tailored plans that detail when and what to eat before, during, and after workouts, ensuring you stay fueled without GI distress.

For endurance athletes, a well-designed nutrition plan can enhance training, speed up recovery, and ultimately push performance to new heights. This is something I do with my endurance athletes in 1:1 nutrition coaching.

2. Evidence-Based Supplement Recommendations

Social media influencers frequently recommend supplements, often without solid evidence to back their claims. This can be especially concerning for athletes, as supplements may vary in quality, safety, and efficacy. Popular influencer-endorsed products like “pre-workouts” or detox teas, for instance, may offer little benefit (and could even hinder performance) for endurance athletes.

In contrast, a sports nutritionist can provide expert guidance on supplements based on scientific research and your unique needs. They may suggest:

• Electrolytes and hydration products: Essential for preventing dehydration and maintaining performance during long runs.
• Carbohydrate-based gels or chews: For quick energy on the go, particularly important for ultramarathoners.
• Omega-3 supplements: To support joint health and reduce inflammation from intense training.
• Iron and B-vitamins: If blood tests show a deficiency, these can boost energy and endurance.

Sports nutritionists only recommend supplements that are safe, effective, and suited to the individual’s specific health profile and goals. This personalized approach ensures that athletes don’t waste money on ineffective or potentially harmful products.

3. Education on Reducing Injury Risk and Enhancing Recovery

Nutrition plays a significant role in both injury prevention and recovery, two critical aspects for endurance athletes who log high weekly mileage. Sports nutritionists educate athletes on how proper fueling can strengthen muscles, support joint health, and promote faster healing.

Through nutrient timing strategies and balanced intake of proteins, fats, and carbohydrates, sports nutritionists can help athletes:

• Reduce muscle soreness and fatigue: By consuming the right post-run nutrients, athletes can recover more effectively, leading to fewer aches and improved readiness for the next workout.
• Avoid injuries: Adequate nutrition can prevent overuse injuries by supporting muscle repair and overall resilience.
• Improve immune function: Intense training can suppress immune function, but nutritionists can offer tips to boost immunity and reduce illness risk.

Influencers rarely focus on these essential elements of long-term athletic success, as their advice is often trend-focused and limited in scope.

4. Support for Mental and Emotional Well-being

I discuss how social media influences not only affect our actions but our mental state. For endurance athletes, where the mind is as important as the body, the right nutritional support plays a key role in sustaining motivation and mental health. Working with a sports nutritionist ensures that athletes aren’t overly restricting calories or obsessing about food choices, helping them avoid burnout and stay focused on their goals.

In addition, sports nutritionists are aware of the mental health challenges that can accompany intense training, such as the pressures of competition or body image concerns. By helping athletes develop a balanced and positive relationship with food, sports nutritionists support not only their physical health but also their mental resilience.

How to Identify Qualified Sports Nutritionists

Not all nutritionists are created equal. When searching for a sports nutritionist, look for professionals with the following credentials:

• Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN): These designations indicate that the nutritionist has completed extensive training and is qualified to provide medical nutrition therapy.
• Certified Specialist in Sports Dietetics (CSSD): This certification is specific to sports nutrition, showing that the professional has additional expertise in athletic performance.
• Experience working with endurance athletes: Look for someone who understands the unique demands of marathon and ultra running.

Working with a qualified sports nutritionist who has a track record in endurance sports is invaluable for serious athletes. They provide practical, science-backed strategies that fit seamlessly into your training routine, maximizing the return on every mile you log.

The Bottom Line: Invest in Professional Guidance for Your Performance

While social media influencers may offer popular tips, sports nutritionists bring knowledge, experience, and personalized guidance that can make a tangible difference for marathoners and ultra runners. Rather than relying on generalized advice that might lead to misguided practices, endurance athletes can partner with a sports nutritionist to create a sustainable, effective, and enjoyable approach to fueling.

In the end, investing in a sports nutritionist is an investment in your health, performance, and long-term athletic journey. With the right guidance, you’re not just fueling for today’s workout—you’re fueling to reach your ultimate goals, stay injury-free, and keep improving, season after season.

So, if you’re serious about reaching new PRs, skip the influencer hype and consider working with a sports nutritionist (like me!). You’ll gain the clarity, support, and strategic edge you need to unlock your true potential and achieve your best race-day results.