Continuing on the theme of nutrition from the last article, I recently had the privilege of sitting down with sports dietitian Cushla Holdaway to chat about all things fuelling, from race-day strategies to satisfying a sweet tooth. I also got the chance to turn the tables and ask Cushla a few questions of my own. Here are some of our key question and answers:
Cushla on Nutrition for Runners
1. What’s one nutrition myth you wish more runners would stop believing?
The best athletes aren’t always the healthiest, and the leanest athletes aren't necessarily the best.
2. If you could only eat one protein source for the rest of your life, what would it be and why?
Salmon. Delicious, versatile and loaded with essential fats.
3. What’s a food you recommend all endurance athletes include in their diet and why?
Carbs are king! They’re the body’s preferred fuel, yet many endurance athletes don’t eat enough to support training, recovery, and performance.
4. What’s your top tip for nailing race-day nutrition?
Confidence comes from practice. Go into race day knowing you’ve tested your nutrition plan thoroughly in training.
Loving every minute of Kepler Challenge - Always smile for the camera
5. What’s an underrated recovery food that runners should eat more often?
Protein powders have their place, especially when you're short on time, but real food shouldn’t be overlooked for recovery. Dairy, eggs, and meats provide highly bioavailable protein along with essential vitamins and minerals.
6. What’s one thing you’d tell runners who struggle with gut issues during races?
Your gut is a muscle and it needs training just like your legs! Have you actually practised your fuelling at race intensity? Strip it back to basics and seek guidance from a sports dietitian if needed.
7. What’s a simple but effective pre-run snack you love?
Toast with PB and jam!
8. Final piece of nutrition wisdom for runners chasing big goals?
The most damaging ‘diet’ you can follow is an unhealthy relationship with food. Focus on building a positive mindset around food, fuel your body properly, and the performance will follow.
Cushla making something healthy
Dan on Fuelling the Miles
1. You’re quite the hunter-gatherer, but if you could only eat one meat for the rest of your life, what would it be?
Venison mince. It’s lean, packed with protein, and incredibly versatile—nachos, stir fry, lasagne, bolognese. Plus, there’s something special about harvesting it yourself and knowing where it’s come from.
2. What’s your most impressive catch fishing or diving?
Spearing my first kingfish was a big moment—those things are fast and strong. But I got lucky with a flukey stone shot, and it was as easy as that.
3. What’s on your bucket list to catch fishing?
A dogtooth tuna! They’re absolute powerhouses and a dream catch for spearos. But I’d be happy with any kind of tuna.
For now, I will always cherish the memory of my first Kingy shot out at Makara Beach, Wellington
4. Your fave spots to hunt and fish in NZ and why?
For hunting, the Ureweras, near where I grew up in Whakatane—plenty of red deer and beautiful lush bush. For fishing/diving, anywhere with blue water. It makes for such a nice experience, and a catch is really a bonus.
5. Top tip for cooking fish?
Keep it simple! Fresh fish doesn’t need much—a bit of salt, and if it’s fresh you don’t need to overcook it. If it just starts to come apart when you put a spatula through it, it’s probably done.
6. What’s a food you don’t go a single day without eating?
I’m really enjoying my Vogel’s toast. Peanut butter and honey as my spread before running, then usually some more for lunch with eggs/avocado.
7. Go-to feed after a big race?
A pizza or some type of pub food, usually with a beer or two—nothing beats the satisfaction of a proper post-race feed.
8. One of your favourite family meals/something your mum makes?
I always remember a great chicken curry (zero spice, haha). Absolute comfort food and always reminds me of home.
9. Final nutrition tip for other passionate runners out there?
We’re all pretty aware of getting in carbs and protein, but really try to be aware of the timing of getting these in, especially around training. You’ll get so much more out of yourself by fuelling well before and during, then replacing and recovering immediately after with more carbs and protein.
There you have it—straightforward and practical advice from both sides of the fuelling conversation. Each runner's journey is different, and what works best will always depend on the individual. I hope you’ve picked up some useful tips and insights to apply to your own fuelling strategy. Thanks for reading, and happy running and fuelling!
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