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#HURDLEMOMENT: How to Fuel Your Body Best During Marathon Training · Hurdle with Emily Abbate

0:14
Speaker 1: Hey, Hurdler's Emily Abadi.
0:16
Speaker 2: Here.
0:16
Speaker 3: You are listening to another installment of Hurdle Moment from Hurdle.
0:22
Speaker 3: On today's episode, I am talking to Ashley Rever. She
0:27
Speaker 3: is a registered dietitian and lead nutrition scientist at Inside Tracker.
0:33
Speaker 1: All about training.
0:35
Speaker 3: Nutrition, what to do when you've got a big goal
0:38
Speaker 3: on the horizon. You're cranking up the frequency the regularity
0:42
Speaker 3: of your workouts. Maybe you're training for a marathon, and
0:45
Speaker 3: you need to know what you should be doing when
0:48
Speaker 3: it comes to your food intake, your hydration intake, your
0:53
Speaker 3: electrolyte intake, your vitamins, your minerals, all the things.
0:56
Speaker 1: We're going to get.
0:57
Speaker 3: Into absolutely everything today. Let me tell you, it always
1:02
Speaker 3: blows my mind when I sit down with such a
1:05
Speaker 3: qualified expert as Ashley. Her wealth of knowledge is apparent
1:10
Speaker 3: from the first thing she says in today's episode, and
1:15
Speaker 3: I was just so grateful for all of her input.
1:18
Speaker 1: I learned a lot.
1:19
Speaker 3: We talk about the specific role that electrolytes play for
1:23
Speaker 3: our hydration and why they are an important thing to
1:26
Speaker 3: keep in the mix, especially when we are increasing our
1:30
Speaker 3: regular training, and we also talk about what to have
1:33
Speaker 3: pre workout, what to have post workout that goldilocks. As
1:37
Speaker 3: we deem it today, nutrition amounts when it comes to
1:40
Speaker 3: carbs and proteins and fats and what you need to
1:43
Speaker 3: get in post training to make sure that you're taking
1:46
Speaker 3: care of your body. You're refueling those glycogen stores, and
1:49
Speaker 3: you're helping your muscles repair themselves.
1:52
Speaker 1: So much goodness.
1:53
Speaker 3: In today's episode, I did mention that she is the
1:56
Speaker 3: lead a nutrition scientist at inside Tracker. Inside Tracker is
1:59
Speaker 3: a new sponsor to the podcast, so welcome inside Tracker
2:04
Speaker 3: and if you are interested in getting twenty five percent
2:08
Speaker 3: off the entire inside Tracker store, head on over to
2:11
Speaker 3: inside tracker dot com. Slash hurdle no code necessary. Again,
2:16
Speaker 3: if you don't know about inside Tracker. Through their patented
2:19
Speaker 3: analysis of blood, DNA and lifestyle, they have created a
2:23
Speaker 3: one of a kind, science backed action plan that can
2:26
Speaker 3: help you reach your potential for better than number performance
2:30
Speaker 3: and a longer, healthier life. Super Stoked on this episode,
2:34
Speaker 3: superstoked on all the take, and I know that they're
2:36
Speaker 3: going to give you a helping hand regardless of what
2:39
Speaker 3: your upcoming goals are. Make sure you're following along with
2:42
Speaker 3: Hurdle over at Hurdle Podcast. I am over at Emily
2:45
Speaker 3: Abot and I would love it if you would leave
2:48
Speaker 3: me a voicemail and ask me any of your questions,
2:51
Speaker 3: whether it's on this subject other subjects.
2:54
Speaker 1: I'm all ears.
2:55
Speaker 3: I would love to answer one of your questions in
2:58
Speaker 3: an upcoming episode. The link to do that is in
3:02
Speaker 3: the show notes. With that, let's get to hurdling.
3:14
Speaker 1: Today.
3:14
Speaker 3: I'm sitting down with Ashley Reaver. She is the lead
3:17
Speaker 3: nutrition scientist for Inside Tracker. She's also a registered dietitian.
3:21
Speaker 3: How you doing today?
3:23
Speaker 2: Good? Thanks, Emily, how are you?
3:24
Speaker 1: I'm so good.
3:25
Speaker 3: I'm so excited that we're sitting down to do this
3:27
Speaker 3: selfishly because I just need to soak up so much
3:31
Speaker 3: of your knowledge at this very moment. So we're sitting
3:38
Speaker 3: down today to talk a little bit about nutrition, specifically
3:43
Speaker 3: when it comes to a training cycle, a lot of running,
3:49
Speaker 3: a lot of activity, which means that, without a doubt,
3:52
Speaker 3: we have to adjust what we're taking into our bodies.
3:55
Speaker 2: Correct, absolutely definitely the amount as well as me be
4:00
Speaker 2: focusing on some nutrients a little bit more specifically.
4:02
Speaker 1: Too super important.
4:04
Speaker 3: So we're sitting down here today and I called Ashley
4:07
Speaker 3: into the mix because her and I had the opportunity
4:10
Speaker 3: to chat through my inside Tracker results. Now full disclosure,
4:14
Speaker 3: inside Tracker is a relatively new sponsor on Hurdle, but
4:18
Speaker 3: I discovered inside Tracker, I gave it a whirl, and
4:21
Speaker 3: this partnership came together supernaturally, and I can't even begin
4:25
Speaker 3: to tell you how happy I am that I took
4:27
Speaker 3: the time to do something like this. My inside Tracker
4:30
Speaker 3: experience involved blood work a DNA swab, and then through
4:35
Speaker 3: the app, I am able to take that information, compare
4:39
Speaker 3: it to some of the information I have from different
4:41
Speaker 3: fitness wearables, and get the holistic picture of what's going
4:44
Speaker 3: on in my body, which is just something I never
4:47
Speaker 3: did before.
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Speaker 2: Yeah, it's pretty awesome. I think most people we have
4:51
Speaker 2: a ton of data on ourselves. But if you can't
4:54
Speaker 2: make any insights or you can't take any actions from
4:57
Speaker 2: all of that data, then what's the point. And that's
5:00
Speaker 2: really the goal of insight checkers to pull together your
5:03
Speaker 2: physiological data from wearables, data from your blood as well
5:06
Speaker 2: as what your DNA tells us to put together an
5:09
Speaker 2: action plan for you.
5:11
Speaker 1: Makes sense.
5:11
Speaker 3: So my personal action plan, and that'll stop talking about me,
5:16
Speaker 3: is when we spoke the last time. When we connected
5:19
Speaker 3: over the phone, we were talking a little bit about
5:21
Speaker 3: how I had been feeling a little bit tired, and
5:25
Speaker 3: reflected in my blood work was that my iron was
5:28
Speaker 3: a little bit low, and so were my ferredin levels,
5:30
Speaker 3: which made a lot of sense, and I found out
5:34
Speaker 3: in retrospect that this is actually something that a lot
5:36
Speaker 3: of women struggle with.
5:38
Speaker 2: Yeah. Absolutely, and iron deficiency is the most common nutrient
5:42
Speaker 2: deficiency in the United States. About thirty percent of premanopausal
5:46
Speaker 2: women do not take in enough iron. Obviously, iron needs
5:50
Speaker 2: are a bit higher if you have a regular loss
5:52
Speaker 2: of blood, but also if you add on top of
5:54
Speaker 2: that activity running when your foot strikes the ground, red
5:58
Speaker 2: blood cells passing underneath your foot can rupture, then your
6:01
Speaker 2: body has to recycle those as well as if you
6:04
Speaker 2: don't take in a lot of iron from your diet.
6:08
Speaker 2: For most people in the United States, red meat is
6:10
Speaker 2: kind of the go to food for iron, although mollusks, muscles, oysters, clams,
6:16
Speaker 2: and octopus are also a really good source of iron.
6:20
Speaker 2: But if those two things aren't in your diet almost
6:22
Speaker 2: on a daily basis, it is pretty difficult to get
6:24
Speaker 2: in enough iron to meet those really high needs.
6:27
Speaker 3: Yeah, so I've been, you know, treating myself to oysters
6:32
Speaker 3: on the regular since our conversation. Of course, this just
6:36
Speaker 3: being one of the recommendations that you and I spoke
6:38
Speaker 3: about relevant to me and my needs. But I will
6:40
Speaker 3: say that in tweaking my diet, I'm certainly starting to
6:45
Speaker 3: feel just a little bit more energized. It could, also,
6:47
Speaker 3: for sure, hand in hand go with the fact that
6:51
Speaker 3: We've been a little less oppressive humidity when I've been
6:55
Speaker 3: going out there for those longer runs lately.
6:57
Speaker 1: For sure, for sure.
6:59
Speaker 3: So let's bring it back around now and go through
7:02
Speaker 3: some practical advice for anyone who is diving into a
7:07
Speaker 3: training session. Many of my listeners right now gearing up
7:10
Speaker 3: for fall marathons. But whether or not that is you,
7:13
Speaker 3: the good news is that a lot of these suggestions
7:16
Speaker 3: can just be helpful to keep in mind as we
7:18
Speaker 3: go forward. So where would you even say is a
7:21
Speaker 3: good place to start when it comes to taking into
7:24
Speaker 3: account the fact that someone's activity levels are about to skyrocket?
7:30
Speaker 2: Yeah, I think the most important place to start is
7:33
Speaker 2: trying and just get a baseline understanding of where your
7:36
Speaker 2: body is. Is your body even in a place to
7:39
Speaker 2: start ramping up that training, because one thing that happens
7:42
Speaker 2: in training is it's a big wear and tear on
7:44
Speaker 2: your body, and if there's a deficit, you're never going
7:47
Speaker 2: to be able to make that up while you're putting
7:50
Speaker 2: your body under so much stress. So at the beginning
7:53
Speaker 2: of all training blocks, you want to make sure that
7:55
Speaker 2: you are kind of in tiptop shape. The nutrient levels
7:58
Speaker 2: that you can control are adequate, your stress level is great,
8:02
Speaker 2: you're sleeping well, You're not kind of ignoring some little
8:06
Speaker 2: nagging injuries because those are just going to accumulate as
8:09
Speaker 2: you get into this really heavy training period. I personally
8:13
Speaker 2: like to have a baseline look under the hood, and
8:15
Speaker 2: then it's always a great idea to take a look
8:17
Speaker 2: under the hood a few weeks into training and just
8:20
Speaker 2: be able to see how your body is responding. Are
8:23
Speaker 2: you giving it enough energy in general? Did you increase
8:26
Speaker 2: your iron during this training period enough, Like maybe you're
8:29
Speaker 2: not taking in enough fats and that's starting to show
8:31
Speaker 2: up in your markers as well.
8:33
Speaker 3: And for someone that is interested in perhaps doing an
8:36
Speaker 3: inside tracker test or perhaps even just going to their
8:39
Speaker 3: physician and getting some more intel on what's going on
8:42
Speaker 3: in their body. What would you say a red flag
8:45
Speaker 3: would be, so to speak, to look out for before
8:48
Speaker 3: undergoing a training Cyguld So.
8:50
Speaker 2: Of all of the nutrients that we take in, there's
8:52
Speaker 2: a good blood test for only three of them, and
8:55
Speaker 2: that's going to be ferreton, which is kind of an
8:57
Speaker 2: indirect marker of your iron stores. Vitamin B twelve and
9:01
Speaker 2: vitamin D. Those are three markers that I encourage everyone
9:07
Speaker 2: to test. If your physician will not order them, tell
9:11
Speaker 2: them that you don't eat meat very often, then they
9:13
Speaker 2: have probable cause to look into ordering them. Ferratin is
9:16
Speaker 2: a protein that our body produces in response to our
9:20
Speaker 2: iron stores. So if you have a low ferretin level,
9:22
Speaker 2: it's a good indication that you don't have very high
9:25
Speaker 2: iron stores. And iron while you're training is insanely important
9:29
Speaker 2: because it's what our body uses to make hemoglobin, and
9:32
Speaker 2: hemoglobin is what attaches to iron, transports it from our
9:36
Speaker 2: lungs to those working muscles. Even outside of training, if
9:39
Speaker 2: you're just feeling generally fatigued that three o'clock comes and
9:42
Speaker 2: you need a nap most days, that's a marker that's
9:45
Speaker 2: worth looking into. Vitamin B twelve is something that we
9:49
Speaker 2: can only get from animal products or fortified foods, So
9:52
Speaker 2: if you are someone that doesn't include a lot of
9:54
Speaker 2: animal products in your diet, also feeling fatigued, maybe having
9:58
Speaker 2: just general brain fog, that's a great one to get tested.
10:01
Speaker 2: And then vitamin D. A lot of people are low
10:04
Speaker 2: in vitamin D, especially if you're living in a city
10:07
Speaker 2: where you don't often get that much sunshine. But that
10:10
Speaker 2: was really important for athletes as well, because you know
10:13
Speaker 2: it's often overshadowed. I'd say the role of what vitamin
10:17
Speaker 2: D actually does is it helps to absorb calcium from
10:20
Speaker 2: our digestive track so that we can deposit it in
10:23
Speaker 2: our bones and use it for all of the other
10:24
Speaker 2: things that we need calcium for. For runners, in particular,
10:28
Speaker 2: you are putting a lot of stress on your bones.
10:31
Speaker 2: If you don't have adequate levels of vitamin D, that's
10:34
Speaker 2: going to increase your risk of developing a stress fracture,
10:37
Speaker 2: especially as your training really really picks up. Those are
10:40
Speaker 2: like three low hanging fruit. We can see what your
10:43
Speaker 2: blood levels are. You can very quickly start taking a
10:46
Speaker 2: supplement or making some changes to your diet to lift
10:49
Speaker 2: those up so that you don't feel like craft during
10:51
Speaker 2: your training as well as don't potentially injure yourself.
10:55
Speaker 1: Right, very very important.
10:58
Speaker 3: So it's so funny that you were saying Vitamin DM
11:00
Speaker 3: literally sitting here with this Vitamin D vial like on
11:03
Speaker 3: my desk that that I get from Athletic Greens, and
11:07
Speaker 3: I put it in my coffee every single morning.
11:09
Speaker 1: Easy, easy, easy, Okay.
11:11
Speaker 3: So those three things super important to look out for
11:15
Speaker 3: now you're starting to train. What would you say is
11:19
Speaker 3: the absolute first thing that you should be mindful of
11:22
Speaker 3: if you're going to be ramping up your activity when
11:24
Speaker 3: it comes to your nutrition.
11:26
Speaker 2: Calories one hundred percent. I think one thing that is
11:30
Speaker 2: often a common trap for a lot of individuals is
11:33
Speaker 2: not necessarily thinking about eating as a part of training overall.
11:40
Speaker 2: If we don't take in enough calories, it's a stressor
11:42
Speaker 2: on our body. Our body responds to that in the
11:45
Speaker 2: same way if we have mental or emotional stress, if
11:47
Speaker 2: we don't sleep, if we just you know, do high
11:50
Speaker 2: intensity seven days a week not having enough calories, our
11:54
Speaker 2: body responds the same way. It's going to increase that
11:56
Speaker 2: stress hormone of court is all which really goes to
12:00
Speaker 2: breaking down our muscles to release glucose. So that during activity,
12:04
Speaker 2: we have some sort of a fuel source to get
12:06
Speaker 2: us through that workout as well as to keep your
12:09
Speaker 2: heart beating and your lungs breathing. So that's a super
12:12
Speaker 2: super important thing. As those miles start racking up, you
12:15
Speaker 2: also want to start racking up more calories and being
12:18
Speaker 2: more strategic about where you place those calories throughout the day.
12:22
Speaker 3: So I am like hungry constantly while I'm training. And
12:26
Speaker 3: I always joke with my male friends because I feel
12:28
Speaker 3: as though I gain weight while I'm training for a marathon.
12:33
Speaker 3: But men, it's just like they can't eat enough fasten, Like,
12:36
Speaker 3: what's going on with that?
12:38
Speaker 1: Talk to me about that.
12:39
Speaker 2: Well, that one I would say, I don't know necessarily
12:43
Speaker 2: the underlying biochemistry, But that is incredibly common, and a
12:47
Speaker 2: lot of people think that they go into training as
12:49
Speaker 2: a way, you know, I'm going to train for this race,
12:51
Speaker 2: and I'm gonna lose weight. In reality, most people gain weight.
12:54
Speaker 2: You're like, the goal of your training is to be
12:56
Speaker 2: fueled for that training. If you are losing a lot
12:59
Speaker 2: of weight while you're t you're clearly not giving your
13:01
Speaker 2: body the energy that it needs to be able to
13:03
Speaker 2: support that training. Even to support that performance ultimately on
13:07
Speaker 2: the end goal of race day. So that's a good
13:10
Speaker 2: thing that you're you know, your body is using those
13:12
Speaker 2: nutrients in particular, they're going to building more muscle mass
13:15
Speaker 2: to help carry you to that, you know, crossing that
13:18
Speaker 2: finish line someday.
13:21
Speaker 1: I you have reinstilled my confidence in myself.
13:24
Speaker 3: I'm no longer self conscious about the fact that I
13:26
Speaker 3: feel as though I'm the only person gaining weight.
13:29
Speaker 1: During marathon training. I'm doing something right.
13:31
Speaker 2: You're the only one doing it right then.
13:34
Speaker 1: The only one, the only one.
13:36
Speaker 3: So aside from in taking more calories, what else should
13:40
Speaker 3: we be mindful of in terms of perhaps where those
13:42
Speaker 3: calories are coming from.
13:44
Speaker 2: Sure, so I feel like the nutrition field at the moment,
13:50
Speaker 2: or at least the nutrition landscape is just full of
13:53
Speaker 2: like land mines everywhere at the moment. It is very
13:57
Speaker 2: confusing for a lot of people. But when you are
13:59
Speaker 2: doing high intensity activity like running, your body utilizes carbohydrates
14:05
Speaker 2: for fuel. So increasing your carbohydrate intake is incredibly important. Yes,
14:11
Speaker 2: your overall calories should increase, but that should largely be
14:14
Speaker 2: driven by carbs as well as maybe a small increase
14:18
Speaker 2: in your fat intake to help make up any difference there.
14:22
Speaker 2: Your protein needs stay pretty much the same. They can
14:26
Speaker 2: increase a little bit if you've never exercised before, but
14:28
Speaker 2: if you're someone that's generally active all the time, your
14:31
Speaker 2: protein needs don't increase super drastically. Those carbs. On the
14:35
Speaker 2: other hand, when you're doing high intensity activity, about ninety
14:40
Speaker 2: percent plus of the energy that your muscles using are
14:43
Speaker 2: coming from carbohydrates. That doesn't mean that your body can't
14:46
Speaker 2: utilize fat, but it is much more taxing. It utilizes
14:50
Speaker 2: about or it requires about ten percent more oxygen to
14:54
Speaker 2: be able to use fat for fuel than carbohydrates, and
14:58
Speaker 2: that more oxygen translates to your breathing rate increasing, so
15:03
Speaker 2: you feeling out of breath as well as your heart
15:05
Speaker 2: rate increasing, so that effort feeling a lot more difficult.
15:09
Speaker 2: If the endpoint is you running, why would you put
15:12
Speaker 2: more stress on your body. You're already asking it to
15:15
Speaker 2: do a lot. Why not just give it the fuel
15:17
Speaker 2: source that it's going to be able to use the
15:18
Speaker 2: most efficiently. There's some really cool research showing that for
15:23
Speaker 2: marathon runners, about ninety nine percent of their energy comes
15:26
Speaker 2: from carbohydrates. That is what the body naturally wants in
15:30
Speaker 2: that high intensity situation. If you're going for a walk,
15:33
Speaker 2: you're going for a hike, your body can utilize a
15:35
Speaker 2: larger percentage of fat as fuel, but once that heart
15:38
Speaker 2: rate gets up above seventy percent, you need those carbs.
15:42
Speaker 2: So that's really what you want to be focusing on increasing,
15:44
Speaker 2: including in every single meal, as well as focusing pre
15:47
Speaker 2: workout and post workout to make sure that you're replenishing
15:50
Speaker 2: carbs that have been used to.
15:53
Speaker 3: And we'll double click really quick on the pre and
15:56
Speaker 3: the post workout thing in just a second. But what's
15:59
Speaker 3: interesting to me and what you're talking about is a
16:01
Speaker 3: lot of people you know these days looking into different
16:04
Speaker 3: ways of eating, like the Keto diet, a lot of fat,
16:07
Speaker 3: no carbs. For someone who is training for a marathon,
16:11
Speaker 3: it seems as though something like that could be a little.
16:14
Speaker 2: Risky absolutely, And there's also you know, train what would
16:18
Speaker 2: be train low race high is a mentality of you
16:21
Speaker 2: train your body to use just fat and then on
16:24
Speaker 2: race day you go, hey, I'm on carbohydrates, and in
16:27
Speaker 2: reality that research shows that that actually sets you back
16:30
Speaker 2: quite a bit. Your body becomes less efficient at using
16:33
Speaker 2: that fuel source that it really wants to. There is
16:36
Speaker 2: no performance gain from doing that. Let me repeat, no
16:39
Speaker 2: performance gain from training without cards and then adding them
16:43
Speaker 2: on race day. Your body doesn't know what to do
16:45
Speaker 2: with them.
16:46
Speaker 3: It frightens me. It's like that's saying it's like nothing
16:48
Speaker 3: new on race day. Well, if you've completely mixed carve
16:51
Speaker 3: from your diet and then all of a second you're like,
16:52
Speaker 3: I'm going to eat all the carbs, it's like.
16:54
Speaker 2: Sounds like you're going to need a rest idea.
16:58
Speaker 1: That's exactly what it sounds like.
17:00
Speaker 2: Yeah, And truthfully, carbs are so so key because those
17:03
Speaker 2: glycogen stores in your muscle are stored carbohydrates. That's something
17:07
Speaker 2: that you can also train. The more trained your muscles are,
17:10
Speaker 2: the more carbohydrate you can store in there. And that's
17:13
Speaker 2: another reason that weight gain might happen during marathon training
17:16
Speaker 2: is because your muscles become better at storing energy. If
17:20
Speaker 2: you are constantly kind of burning through those glycogen stores
17:24
Speaker 2: that are there, because you don't have carbs in your
17:26
Speaker 2: diet at a high enough amount, your performance is going
17:28
Speaker 2: to suffer. Fatigue really starts to set in once those
17:32
Speaker 2: stored carbs are gone, and then you're not giving your
17:35
Speaker 2: body any exogenous carbs. So meaning ones that you're taking
17:38
Speaker 2: in in a a gel or a chew or drink,
17:41
Speaker 2: whatever that might be. It's just hard. Again, you're already
17:45
Speaker 2: asking your body to do so much. Why are you
17:49
Speaker 2: then going to get frustrated at your body if it's
17:51
Speaker 2: not doing what you'd want it to do because it
17:53
Speaker 2: doesn't have the adequate fuel to do so. Smart?
17:57
Speaker 1: Smart.
17:57
Speaker 3: Okay, so we touched on pre and posts. Let's start
18:01
Speaker 3: with the pre we're gearing up for a run. Let's
18:03
Speaker 3: say it's our weekend long run. What is something or
18:06
Speaker 3: what are the things that we want to lean into
18:08
Speaker 3: before leasing up and getting out there.
18:10
Speaker 2: Yeah, so I would say this starts the night before
18:13
Speaker 2: and trying to just make sure that you have loaded
18:15
Speaker 2: those glycogen stores as much as possible before your overnight fast.
18:20
Speaker 2: So the night before a long run, you want to
18:22
Speaker 2: have a lot of carbs and I'm saying around one
18:25
Speaker 2: hundred to one hundred and fifty grams either at that
18:28
Speaker 2: meal or at the meal, plus something that you have
18:30
Speaker 2: before bed. In the morning, you want to focus on
18:34
Speaker 2: trying to replenish those as much as possible. This is
18:36
Speaker 2: a bummer, but that's going to require you to wake
18:38
Speaker 2: up a little earlier. Ideally you'd be up maybe an
18:41
Speaker 2: hour and a half to two hours before that long run.
18:44
Speaker 2: Focusing on a meal that has again a significant amount
18:47
Speaker 2: of carbohydrates. Can be It could be toast, It could
18:50
Speaker 2: be oats if your body responds well to that, can
18:53
Speaker 2: be cereal, can be rice, whatever works well for your body.
18:56
Speaker 2: And then about thirty minutes before you also want to
18:59
Speaker 2: focus on some more simple carbs. So that could be
19:01
Speaker 2: like a piece of fruit, could be a data ads
19:05
Speaker 2: something like that, whatever it might be. That's a sport
19:08
Speaker 2: right there. That's a lot of intention and a lot
19:10
Speaker 2: of effort that is just in the preparation for you
19:13
Speaker 2: being able to perform your best on that run. Into runs,
19:17
Speaker 2: most people have about somewhere between forty five and seventy
19:22
Speaker 2: five minutes of stored energy in their muscles in that
19:25
Speaker 2: form of that glycogen. If your run is going to
19:28
Speaker 2: be longer than seventy five minutes, you really want to
19:31
Speaker 2: start focusing on introducing some carbs around the forty five
19:35
Speaker 2: minute to sixty minute mark, just because again, you never
19:39
Speaker 2: want to get to that place where those glycogen stores
19:41
Speaker 2: are tapped and you're out of energy by the time
19:44
Speaker 2: you feel hungry, it's too late, You've missed mark. So
19:48
Speaker 2: forty five to sixty minutes is usually when you want
19:50
Speaker 2: to start having some of that carb source from the outside.
19:53
Speaker 2: And then every thirty to forty five minutes or so thereafter.
19:57
Speaker 1: You touched on two important things just there.
19:59
Speaker 3: The first of is the timing of the pre run
20:02
Speaker 3: or pre race meal. You're saying an hour and a
20:04
Speaker 3: half to two hours and following it up with something
20:07
Speaker 3: like a piece of fruit. Closer to your start time,
20:10
Speaker 3: I get so many DMS sensitive subject warming warning of oh.
20:15
Speaker 1: My god, how do I not use the bathroom?
20:17
Speaker 3: And I think again, it goes back to this timing
20:21
Speaker 3: element and giving your body enough time to get into
20:24
Speaker 3: whatever that you're putting into it.
20:26
Speaker 2: YEA drink some hot water when you wake up an
20:29
Speaker 2: hour and a half to two hours before that can
20:31
Speaker 2: help as well. And I will say too, everyone's different,
20:34
Speaker 2: So you know, for one person eating a banana, maybe
20:37
Speaker 2: there's no problem. For another person eating a banana is
20:40
Speaker 2: literally the worst thing they could do to themselves before run.
20:43
Speaker 2: So a lot of that is just trial and error,
20:45
Speaker 2: and that's also a great thing to take into race day.
20:48
Speaker 2: You should have trained your body to deal with that
20:51
Speaker 2: meal that you're going to have pre race, like you
20:54
Speaker 2: should be doing all of your other runs. Again, what
20:56
Speaker 2: you do on race day should not be anything that's
20:59
Speaker 2: brand meal.
21:01
Speaker 3: Right, And something else you touched upon was that forty
21:03
Speaker 3: five to sixty minute post beginning of your exercise window
21:07
Speaker 3: when you could consume some sort of carbohydrate. I get
21:10
Speaker 3: a lot of people in my DMS asking me how
21:13
Speaker 3: to fuel for something like a ten k, and my
21:16
Speaker 3: response is always, well, you're probably not going to be
21:19
Speaker 3: out there long enough that you're going to need to
21:21
Speaker 3: bring something that someone may bring on a longer run,
21:24
Speaker 3: let's say upward of eight to ten miles. Although I
21:27
Speaker 3: totally understand and recognize, you know, we're trying to be cautious,
21:30
Speaker 3: we're trying to be safe.
21:31
Speaker 1: We're trying to give our bodies what they need.
21:34
Speaker 3: You know, at that lower amount of time on your feet,
21:36
Speaker 3: that lower amount of time out there, your body's just
21:38
Speaker 3: not going to really need the carbohydrates like it's going
21:40
Speaker 3: to need in a longer workout.
21:42
Speaker 2: Yeah, for sure. And again I kind of like to
21:44
Speaker 2: think of it if it's over seventy five minutes, like
21:46
Speaker 2: maybe you can squeak by on those last fifteen minutes
21:49
Speaker 2: running on fumes. But if it's going to go over
21:52
Speaker 2: seventy five minutes, it's not worth it. That goes kind
21:55
Speaker 2: of the same for even if it's just like a
21:56
Speaker 2: shorter week day run, if you're going to be running
21:59
Speaker 2: over sixty minutes, it's really worth having something fifteen to
22:03
Speaker 2: twenty minutes before. If it's going to be at forty
22:06
Speaker 2: five minute run, you might be able to do it
22:08
Speaker 2: without eating something beforehand. But again, just focusing on that
22:12
Speaker 2: fuel source we have based on your training, about forty
22:16
Speaker 2: five minutes for most people, up to seventy five minutes
22:20
Speaker 2: for very trained people. Of glycogen, so of energy available.
22:24
Speaker 2: So you want to also think it's not that you
22:26
Speaker 2: had a crappy run, it's that your muscles ran out
22:28
Speaker 2: of fuel. So if you don't want to, you know,
22:30
Speaker 2: if you live and die based on kind of how
22:32
Speaker 2: you feel in the morning for your runs. Set yourself
22:34
Speaker 2: up for success by giving your muscles what they need.
22:38
Speaker 3: And what do you say to those individuals who are
22:40
Speaker 3: on the interminute fasting train.
22:43
Speaker 2: Yeah, intermittent and fastening is not the best for athletes. Truthfully,
22:48
Speaker 2: if you are someone that wants to intermitt and fast.
22:51
Speaker 2: I encourage you to move your workout back later into
22:53
Speaker 2: the day where not only you can have enough fuel
22:56
Speaker 2: before it, but also super importantly you have fuel after it.
23:01
Speaker 2: You know, waking up doing a six mile run and
23:03
Speaker 2: then not eating for four hours is not good for you.
23:07
Speaker 2: One thing that I love, love, love to remind people
23:09
Speaker 2: is that just because you don't give it to your
23:11
Speaker 2: body doesn't mean that your body doesn't need it. So
23:14
Speaker 2: what your body does to replace its glycogen stores if
23:17
Speaker 2: you don't provide it glucose or carbohydrates to do that,
23:21
Speaker 2: as it goes to breaking down your muscles, the glucogenic
23:24
Speaker 2: amino acids in your muscles that can become glucose become glucose,
23:28
Speaker 2: and then your body puts those into storage's glycogen So
23:31
Speaker 2: it's very counterintuitive to be trying to train to improve
23:34
Speaker 2: your performance but not also supporting it with nutrition, because
23:38
Speaker 2: when that nutrition piece isn't there, you're breaking down some
23:42
Speaker 2: of those gains that you just tried to make. So
23:44
Speaker 2: it's a I won't say a no brainer because it's
23:48
Speaker 2: very confusing. There's a ton of stuff out there, but
23:50
Speaker 2: if you actually like stop to think about what these
23:53
Speaker 2: different inputs are doing to your body at different times.
23:56
Speaker 2: You want to make sure you're maximizing the stressors that
23:58
Speaker 2: you're putting on the body. You're going to maximize the
24:01
Speaker 2: outcomes of whatever type of stressor that you're doing, so,
24:04
Speaker 2: in this case a run, you want to get the
24:06
Speaker 2: most benefits from a run, you have to have nutrition
24:09
Speaker 2: that also supports them.
24:11
Speaker 3: So you're also insinuating that by not providing your muscles
24:14
Speaker 3: with the fuel that they need, you're certainly more prone
24:17
Speaker 3: to injury.
24:18
Speaker 2: Absolutely absolutely. And one more thing with that intermitt and
24:22
Speaker 2: fasting too. Again, eating is a key component of that training.
24:28
Speaker 2: If you are arbitrarily restricting the amount of hours in
24:31
Speaker 2: the day that you can reach that calorie need, there's
24:34
Speaker 2: a good chance you're not going to do it. That's
24:36
Speaker 2: also going to have a big impact on your performance.
24:39
Speaker 2: So you have to kind of be weighing what your
24:42
Speaker 2: ultimate goal is. Is it performance great? Is it weight
24:45
Speaker 2: loss in a bikini competition? Okay, then it's not performance.
24:48
Speaker 2: So don't be upset when your performance suffers because that's
24:51
Speaker 2: not where you're focusing.
24:53
Speaker 3: Right, And I would also advise it as I'm sure
24:56
Speaker 3: that you would as well, regardless of what your goals are.
24:59
Speaker 3: If you're at any point thinking about taking on a
25:01
Speaker 3: different type of training routine or completely switching up your diet,
25:05
Speaker 3: then it can be super helpful for you to consult
25:08
Speaker 3: one on one with an expert in your area, whether
25:10
Speaker 3: that be a physician or registered dietitian or someone that
25:13
Speaker 3: can really give you that personalized advice.
25:15
Speaker 2: Yeah. Absolutely, And most individuals can see a dietitian on
25:19
Speaker 2: their health insurance and it's covered as a preventative visit.
25:24
Speaker 2: Look it up. I'm sure they'll be happy to walk
25:25
Speaker 2: you through it, and it can save you a lot
25:27
Speaker 2: of frustration and heartbreak if your training doesn't end up
25:32
Speaker 2: as you would hope it that it does. You know,
25:34
Speaker 2: if you're putting in so much effort and it doesn't
25:36
Speaker 2: pay off on race day, it could just be because
25:38
Speaker 2: there's a couple tweaks and your nutrition that needed to
25:40
Speaker 2: be there.
25:49
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Speaker 3: fifty percent off your order today. So something else that
27:22
Speaker 3: we want to make sure that we get into as
27:24
Speaker 3: well is the post workout window as well. You had
27:27
Speaker 3: touched upon it when you were just discussing interminute fasting.
27:31
Speaker 3: That as detrimental as it could be perhaps to not
27:34
Speaker 3: eat before a long run, it could be even more
27:36
Speaker 3: detrimental to not give your body what it needs afterward
27:38
Speaker 3: if you're in that window. So let's talk about the
27:41
Speaker 3: post run window and what kind of the goldilocks amount
27:45
Speaker 3: of whatnot we should be reaching for.
27:48
Speaker 2: Yeah, so I think that there's some I think a
27:51
Speaker 2: long time the school of thought was that you wanted
27:53
Speaker 2: to get a post workout meal within forty five minutes
27:56
Speaker 2: after any type of workout that you did, and I
27:59
Speaker 2: one hundred percent still recommend that to my athletes or
28:03
Speaker 2: to inside Tracker users. But there's now research that shows
28:06
Speaker 2: that that forty five minute window isn't quite as rigid.
28:09
Speaker 2: You can have protein throughout the rest of the day
28:12
Speaker 2: that's going to help support that muscle protein synthesis, so
28:15
Speaker 2: your body removing damaged muscles, replacing muscle, fiber replacing that muscle,
28:20
Speaker 2: and also building new muscle. But I like to focus
28:24
Speaker 2: on that forty five minute window right after a run
28:27
Speaker 2: because it then becomes so much easier for you to
28:30
Speaker 2: get in the amount of energy that you need for
28:32
Speaker 2: the rest of the day. So a goldilock situation, ideally
28:36
Speaker 2: there's going to be about a three to one ratio
28:39
Speaker 2: of grams of carbs to grams of protein. The calculation there,
28:43
Speaker 2: I believe is point three grams per kilogram of protein.
28:46
Speaker 2: For most of us, that's probably between twenty to thirty
28:50
Speaker 2: five grams of protein. So then you want times that
28:52
Speaker 2: by three, and that's how many grams of carbs you
28:54
Speaker 2: want to have at the same time.
28:56
Speaker 1: When you break it down like that, it just sounds
28:58
Speaker 1: so easy.
28:58
Speaker 2: So let's just say it's twenty five grams of protein
29:01
Speaker 2: and seventy five grams of carbs. Is ideally what you
29:03
Speaker 2: can have within an hour after your workout.
29:06
Speaker 3: The sentence within an hour of your workout, like the
29:10
Speaker 3: workout bulk or what that workout consists of, can vary
29:13
Speaker 3: so greatly. So how how does that shift for someone
29:16
Speaker 3: that maybe like just did a weightlifting session versus someone
29:19
Speaker 3: that's going out for a two hour long run.
29:21
Speaker 2: Yeah, so our focus with endurance is going to be
29:24
Speaker 2: replacing that glycogen that we use during the run, So
29:28
Speaker 2: your carbs are going to be a lot higher. Weightlifting,
29:31
Speaker 2: certainly you can still use some carbohydrates, but it's pretty
29:35
Speaker 2: it's lower intensity if you're just focusing on weightlifting, if
29:38
Speaker 2: you're doing CrossFit and it's you know, burpies and jump
29:41
Speaker 2: ropes and stuff that's pretty high intensity, so you still
29:44
Speaker 2: are going to want to focus on replacing those carbs.
29:47
Speaker 2: If you're just going to do like a low key
29:49
Speaker 2: strength training session, a one to one ratio or a
29:52
Speaker 2: one to two ratio is probably enough. So twenty five
29:55
Speaker 2: grams of protein and twenty five to fifty grams of
29:58
Speaker 2: carbs for weight training, but for that endurance, that three
30:01
Speaker 2: to one ratio is really really what you want because,
30:04
Speaker 2: especially if you have another training session the next day,
30:07
Speaker 2: you're going to depend on those glycogen stores to be
30:09
Speaker 2: there and be ready for you in the morning, and
30:12
Speaker 2: you want to take advantage of your muscles essentially being
30:15
Speaker 2: vacuums in the post workout window to really absorb as
30:19
Speaker 2: much of that glucose as possible so it's there for
30:22
Speaker 2: you the next day. Certainly, what you eat throughout the
30:24
Speaker 2: rest of the day is also important, though, so that
30:27
Speaker 2: doesn't mean you go low carb the rest of the day.
30:30
Speaker 2: I think this is another big misconception. If you again
30:33
Speaker 2: are going low carb It doesn't mean that your body
30:36
Speaker 2: doesn't require carbohydrates. Your body's going to use those carbs
30:39
Speaker 2: stored in your muscles to get you through the rest
30:42
Speaker 2: of the day. So in the morning when you wake up,
30:45
Speaker 2: there's no carbs there for your muscles to be able
30:47
Speaker 2: to use as fuel. So keeping those carbs throughout the
30:50
Speaker 2: rest of the day as well to not only protect
30:53
Speaker 2: the carbs that you're starting to you know that are
30:55
Speaker 2: in your muscle, but also to help build those up
30:57
Speaker 2: because that's really what you're depending on the next day,
31:00
Speaker 2: especially if you don't eat anything before you run.
31:04
Speaker 3: Right, Okay, So then give me some like staple examples
31:08
Speaker 3: of a good post run meal.
31:13
Speaker 2: So I will say it can be a meal or
31:15
Speaker 2: it can be a snack or protein shake type thing.
31:18
Speaker 2: It doesn't matter. If you hate protein shakes, great, have
31:21
Speaker 2: a meal way so you can get twenty five grams
31:23
Speaker 2: of protein. It could be like four ounces of meat,
31:27
Speaker 2: four ounces of high protein tofu, four ounces of fish.
31:31
Speaker 2: You could do it with beans, although it would be
31:33
Speaker 2: a lot of beans. You definitely do it vegetarian. It
31:36
Speaker 2: could be a smoothie with some protein powder in it.
31:41
Speaker 2: It could be a smoothie with hemp seeds and soy
31:44
Speaker 2: milk in it, with a ton of fruit. You can
31:46
Speaker 2: have two pieces of toast and peanut butter to get
31:48
Speaker 2: you to twenty grams of protein. And then you got
31:51
Speaker 2: to find you probably have to find forty extra grams
31:54
Speaker 2: of carbs, so put a banana on it and have
31:56
Speaker 2: some apple on the side. And again, if you're going
31:59
Speaker 2: for a meal, you know, just thinking about how you
32:01
Speaker 2: can get to seventy five grams. That's about like a
32:04
Speaker 2: cup of rice and maybe half a sweet potato or
32:06
Speaker 2: something like that.
32:08
Speaker 3: So you're saying the like obscene excitement I get to
32:12
Speaker 3: like go to the diner and just like stuff.
32:14
Speaker 1: My face might be a little excessive, Not.
32:16
Speaker 2: Really, I mean that would be a perfect ideal ratio
32:20
Speaker 2: of twenty five grams of protein to seventy five grams
32:22
Speaker 2: of carbs. If you went a little higher on carbs,
32:25
Speaker 2: Like your muscles aren' gonna be upset about it, especially
32:27
Speaker 2: again if you have that training run coming up the
32:29
Speaker 2: next day. That's only going to benefit your run the
32:31
Speaker 2: next morning.
32:32
Speaker 1: Got you? Got you? Okay?
32:33
Speaker 3: So we've talked about free We've talked about posts, We've
32:36
Speaker 3: talked about the bio markers or the things that we
32:38
Speaker 3: should look for when we're talking about perhaps getting bloodwork
32:42
Speaker 3: done before you start a training cycle. Is there anything
32:45
Speaker 3: else that we should be mindful of well when it
32:47
Speaker 3: comes to just overall nutrition during this prolonged period of regular, frequent,
32:55
Speaker 3: intense exercise.
32:57
Speaker 2: Yeah, Well, one thing we haven't touched on yet nutrition
32:59
Speaker 2: rise is all is definitely electrolytes. Electrolytes. What they do
33:02
Speaker 2: is essentially, once you sweat, you lose a lot of
33:05
Speaker 2: water in a really small percentage of electrolytes that's mostly sodium.
33:09
Speaker 2: As you are refueling. If you only take in water,
33:12
Speaker 2: it's going to take your body a lot longer to rehydrate,
33:15
Speaker 2: and that's because without those electrolytes, that water you take
33:18
Speaker 2: it in and you basically pee it right out. Your
33:21
Speaker 2: body is looking for a balance between water and sodium.
33:24
Speaker 2: So replenishing fluids after a tough run, especially if it's
33:29
Speaker 2: humid and hot and you're sweating a lot, you want
33:32
Speaker 2: to make sure that you do have some electrolytes there.
33:36
Speaker 2: Monitoring your pea color is definitely a great thing to do.
33:39
Speaker 2: If you're not taking multi vitamins or any type of
33:42
Speaker 2: B complex, those will definitely turn your pea bright yellow
33:47
Speaker 2: and it'll be really difficult to tell if you're hydrated enough.
33:51
Speaker 2: But just like not expecting just drinking water to be enough,
33:55
Speaker 2: you do want to have some electrolytes there to help
33:57
Speaker 2: you replenish. And it makes sense if you're running in
34:00
Speaker 2: the summertime every single day and you're just sweating on
34:03
Speaker 2: the subway, might make sense to throw on an extra
34:05
Speaker 2: electrolyte tab just because anyways, non nutrition related, I'd also
34:11
Speaker 2: just want to put in a plug for sleep and
34:12
Speaker 2: stress management, same thing that your body does if it
34:16
Speaker 2: doesn't have enough energy. If you are constantly stressed out,
34:20
Speaker 2: you're a type a person. You're in a fight with
34:23
Speaker 2: so and so, you are always running very close to
34:26
Speaker 2: a deadline, whatever that might be. Our body responds the
34:30
Speaker 2: exact same way to being chased by a lion. Just
34:34
Speaker 2: because our stressors are different, it doesn't mean that our
34:36
Speaker 2: body is no longer hardwired to respond by breaking down
34:40
Speaker 2: our muscles to create that fuel source of glucose so
34:43
Speaker 2: that we can outrun whatever is chasing us. If you
34:47
Speaker 2: have a rough night sleep, you are going to benefit
34:51
Speaker 2: from sleeping an extra hour and not going out for
34:53
Speaker 2: a run. For that hour, and I think that that
34:55
Speaker 2: takes kind of an emotional intelligence that a lot of
34:58
Speaker 2: people don't want to dig into. It's easy just to
35:01
Speaker 2: try and plow through it. But also, if you have
35:04
Speaker 2: like super high stress day at work, probably a better
35:07
Speaker 2: workout in the evening is going to just be some
35:09
Speaker 2: stretching in some yoga instead of you adding more stress
35:12
Speaker 2: to your body by pushing yourself through a run that
35:15
Speaker 2: you're you don't have the capacity to handle.
35:18
Speaker 3: I actually think that that's probably been one of my
35:21
Speaker 3: favorite things about wearing a whoop strap, is that I
35:25
Speaker 3: have seen stress on my I'll wake up maybe I
35:28
Speaker 3: had a rough night the night before, whatever about like
35:31
Speaker 3: waking up and being quote unquote in the red. But
35:33
Speaker 3: I could then not really work out throughout the day,
35:36
Speaker 3: not do what I would deem to be anything super intense,
35:40
Speaker 3: but just be stressed and like feel like, oh my god,
35:43
Speaker 3: I have to catch up on all this stuff, and
35:44
Speaker 3: at the end of the day, I'll have such a
35:45
Speaker 3: high strain score even though I wasn't doing a lot
35:49
Speaker 3: of the things that I would normally do.
35:51
Speaker 1: I didn't go out for that four or five mile run.
35:52
Speaker 3: I didn't, you know, run errands all over the place,
35:55
Speaker 3: all this stuff, and my body is still stressed.
35:57
Speaker 1: So I think what you're saying here.
35:59
Speaker 3: Again about that, you know, level of as you put it,
36:01
Speaker 3: like emotional intelligence. Sometimes to be like all right, like
36:05
Speaker 3: you need to kind of like we have to have
36:07
Speaker 3: a word.
36:08
Speaker 2: Here, you know, we'd test CORTI is all at Insight Tracker,
36:11
Speaker 2: and that's the marker that made me want to work there. Truthfully,
36:14
Speaker 2: I've always been a stress small type a person, but
36:17
Speaker 2: it wasn't until I could see an objective data point
36:20
Speaker 2: of what my brain was doing to my body that
36:22
Speaker 2: I actually started putting effort into changing that. And I
36:26
Speaker 2: think that that's such an important connection of just because
36:28
Speaker 2: it's in your brain does not mean that it doesn't
36:30
Speaker 2: impact your body.
36:32
Speaker 3: A little unrelated to the broader topic that we're talking
36:34
Speaker 3: about here, but what changes did you make to navigate
36:37
Speaker 3: your high cortisol levels?
36:39
Speaker 2: One of the first things that well, after stressing about it,
36:42
Speaker 2: then I started to naturally to dig in. One big
36:47
Speaker 2: change that I meant. I read a book called ten
36:50
Speaker 2: Percent Happier, which is about meditation. I don't truth I
36:54
Speaker 2: don't meditate a ton, but it helped me reframe how
36:59
Speaker 2: I think I spoke to my allowed me to put
37:01
Speaker 2: a little bit of distance between me and my thoughts,
37:03
Speaker 2: and that's really what I think meditation is. Anyway that
37:06
Speaker 2: you can give your brain a break from you is
37:08
Speaker 2: very very helpful. That was just a huge shift. I
37:12
Speaker 2: also because I worked at Inside Tracker, which did a
37:14
Speaker 2: ton of research on all markers. I stopped birth control
37:16
Speaker 2: because that was something that was jacking out my cortisol.
37:20
Speaker 2: And cortisol's kind of like a chicken or the egg
37:22
Speaker 2: in the sense where if you have a high cortisol level,
37:25
Speaker 2: you feel more frazzled. If you feel more frazzled, your
37:28
Speaker 2: cortisol level is probably going to increase. So it's just
37:31
Speaker 2: kind of like a vicious cycle of that. I I
37:35
Speaker 2: also am just nicer to myself. It's not worth it.
37:38
Speaker 2: Nobody else remembers that I spelled vacuum wrong in the
37:41
Speaker 2: third grade. I don't need to think about it every
37:43
Speaker 2: night before I get a bit.
37:45
Speaker 3: The facts facts to rewind and go back to our conversation.
37:50
Speaker 3: We did touch on electrolytes, but what we haven't talked
37:53
Speaker 3: upon about yet just but what we haven't fully talked
37:56
Speaker 3: about yet is just a broader sense of hydration. So
38:00
Speaker 3: I know hydration important all the time. We're all working
38:03
Speaker 3: on it. We're all forever working hydration progress, but especially
38:07
Speaker 3: during training. If you had to give a goal amount
38:11
Speaker 3: of hydration, where are we going well?
38:14
Speaker 2: For every person, A good baseline is taking your body
38:17
Speaker 2: weight in pounds and dividing it by two. That's just
38:21
Speaker 2: to be alive. A great way that you can figure
38:23
Speaker 2: out your sweat rate when you're exercising. An easy sweat
38:27
Speaker 2: test that you can do is get on a bike.
38:30
Speaker 2: If you have it in your house, that's great. Weigh
38:32
Speaker 2: yourself before, ride it for thirty minutes to an hour,
38:36
Speaker 2: weigh yourself afterwards. That's going to tell you in ounces
38:40
Speaker 2: how much water your body typically loses in a thirty
38:43
Speaker 2: minute or an hour ratio. So if you lose a
38:46
Speaker 2: pound in an hour, you should drink at least sixteen
38:50
Speaker 2: ounces for each hour that you're active. I think most
38:54
Speaker 2: of us know if we're salty sweaters or if we're
38:57
Speaker 2: high sweaters. If you're somebody that finishes around in your
39:00
Speaker 2: coated and white flaky stuff, you probably really want to
39:03
Speaker 2: put more sodium in there than you expect. And that
39:06
Speaker 2: hydration piece is also super key. This is another thing
39:11
Speaker 2: that if you start a run dehydrated, you're never going
39:14
Speaker 2: to make it up. So heading into a run or
39:16
Speaker 2: a race absolutely as hydrated as possible. You don't want
39:20
Speaker 2: to overdo it, but you want to dehydrated is super key.
39:23
Speaker 2: If you think about what hydration is in our body,
39:26
Speaker 2: it's our blood volume. So if you are running and
39:30
Speaker 2: you're dehydrated, you have less blood in your body. And
39:33
Speaker 2: if you think about what your blood is doing, it's
39:35
Speaker 2: transporting oxygen and it's transporting nutrients. So if your body
39:40
Speaker 2: is trying to provide a ton of oxygen to your
39:43
Speaker 2: working muscles but you have less blood to do it,
39:46
Speaker 2: your heart is going to be pounding, trying to pump
39:49
Speaker 2: less fluid at a much higher rate to still meet
39:53
Speaker 2: that need. Your heart beating a lot faster translates to
39:56
Speaker 2: you feeling like that's a much tougher run. Night and day.
40:00
Speaker 2: Difference of running when you're dehydrated and running when you're
40:03
Speaker 2: properly hydrated.
40:05
Speaker 1: I think I really dealt with that for the first time.
40:07
Speaker 3: Earlier this year, I went to run a ten k race,
40:12
Speaker 3: and in running the ten k race, I did it.
40:15
Speaker 3: I think maybe two days after I moved into my
40:17
Speaker 3: new apartment, and so I had moved all day, like
40:20
Speaker 3: I please, I like, probably drink a bottle of wine
40:22
Speaker 3: with my father after we moved.
40:24
Speaker 1: The next day, I was like unpacking all day.
40:26
Speaker 3: My strain top notch strain, and I was like, I'm
40:29
Speaker 3: just gonna go race this ten k. I have never
40:32
Speaker 3: felt as like I was okay, okay, okay, and then
40:36
Speaker 3: I was just not okay. It was a hot day
40:39
Speaker 3: as well, but this was truly the first time that
40:42
Speaker 3: I was like, wow, you really the dehydration for me
40:45
Speaker 3: totally got the best of me.
40:47
Speaker 2: Yeah, And I think that's a good point too. If
40:48
Speaker 2: people are traveling for races, flying is very dehydrating, so
40:53
Speaker 2: you want to make sure you're drinking a ton of
40:55
Speaker 2: water either before or after the plane ride if you're
40:57
Speaker 2: sketched out about drinking it on the plane, but also
41:00
Speaker 2: when you arrive at a new place that's not your home.
41:03
Speaker 2: Most of us tend to drink a lot less water,
41:06
Speaker 2: so don't forget that. Maybe you should go pick up
41:08
Speaker 2: a gallon or two at the grocery store and try
41:10
Speaker 2: and get through that water before race day two.
41:14
Speaker 3: Okay, so we've talked about hydration We've talked about pre
41:16
Speaker 3: and posts and just generic things to keep in mind, electrolytes,
41:21
Speaker 3: anything else that's like a thing that we should really
41:25
Speaker 3: be taking into account when it comes to just prolonged
41:28
Speaker 3: periods of increased activity.
41:30
Speaker 2: I would say the last thing that I can think
41:32
Speaker 2: of is just working on making sure you're taking enough
41:35
Speaker 2: antioxidants in your diet as well to help deal with inflammation.
41:39
Speaker 2: For endurance sports in particular, a lot of the strain
41:42
Speaker 2: is on our joints, and our joints typically respond to
41:45
Speaker 2: strain with inflammation. Certainly we're using our muscles, but we're
41:49
Speaker 2: not usually causing a lot of muscle damage as we're running,
41:53
Speaker 2: unless maybe you're doing sprints or you're running hills. So
41:56
Speaker 2: to deal with that inflammation, ideally your diet would be
41:59
Speaker 2: pretty high in the antioxidants to kind of help stop
42:03
Speaker 2: that almost snowball effect that inflammation can have. Antioxidants that
42:09
Speaker 2: you really want to focus on are vitamin A, C
42:12
Speaker 2: and E. Vitamin A you can get it from There's
42:17
Speaker 2: two forms of vitamin A. One of them you can
42:19
Speaker 2: get from liver and egg yolks. The other type of
42:22
Speaker 2: vitamin A you can get from plants. So red orange yellow.
42:25
Speaker 2: Huge fruits and vegetables are dark leafy greens. Vitamin C
42:29
Speaker 2: most of us are familiar with citrus, but berries, broccoli,
42:33
Speaker 2: bell peppers, brussels sprouts, kiwi are also really great sources.
42:37
Speaker 2: And then vitamin E. This is a good tip, a
42:41
Speaker 2: sneaky trick for just getting in more vitamin E is
42:44
Speaker 2: just to swap in sunflower seed butter for almond butter
42:47
Speaker 2: or peanut butter. It's one of the best sources of
42:49
Speaker 2: vitamin E that there is. And then the last one
42:52
Speaker 2: is a selenium, which again you can find in liver
42:57
Speaker 2: or you can get it from brazil nuts, and just
42:59
Speaker 2: having a bag of zille nuts in the fridge and
43:01
Speaker 2: popping one or two a day meets your soelendon needs.
43:04
Speaker 3: Supplementing these things versus doing what you just said and
43:08
Speaker 3: seeking out whole food examples of them.
43:12
Speaker 1: What are your thoughts on it?
43:13
Speaker 2: One hundred percent take the food for vitamin A and
43:17
Speaker 2: vitamin E. Those are two fat soluble nutrients. You can
43:21
Speaker 2: really overdo it with supplements and your body's going to
43:24
Speaker 2: hold onto that. I would never in a million years
43:26
Speaker 2: recommend a vitamin A supplement for anyone, So please just
43:29
Speaker 2: eat your red, yellow, and orange fruits and vegetables for
43:33
Speaker 2: vitamin C. Maybe a supplement is helpful. It's a water
43:37
Speaker 2: soluble vitamin that if you take in more than your
43:40
Speaker 2: body needs, you're just going to pee out. But if
43:43
Speaker 2: you're going to eat a whole food with it, why
43:44
Speaker 2: not get the benefits of all the other nutrients in
43:46
Speaker 2: the fiber that goes with it.
43:49
Speaker 3: Okay, Wow, so much amazing knowledge here, so much great information.
43:54
Speaker 3: A lot to keep in mind for me as I
43:56
Speaker 3: continue on my marathon quest toward hopefully knock on Wood,
43:59
Speaker 3: London and New York.
44:01
Speaker 1: Any final parting words of wisdom that you want to
44:04
Speaker 1: offer the hurdlers who are also on a quest of
44:06
Speaker 1: their own.
44:06
Speaker 2: Just eat your food. It's for a fit eat enough.
44:09
Speaker 1: Eat your food.
44:12
Speaker 3: Yet, I will make lunch as soon as we are
44:14
Speaker 3: off of this recording. Thank you so much, Ashley. How
44:18
Speaker 3: do the hurdlers keep up with you? How do they
44:20
Speaker 3: follow along with you? Give us all the info?
44:22
Speaker 2: Sure? So Inside Jagger you can follow on Instagram, Facebook
44:25
Speaker 2: and Twitter. My personal love is for cholesterol, so you
44:29
Speaker 2: can find me at lower dot cholesterol dot nutrition on
44:32
Speaker 2: Instagram or TikTok I just joined, which is horrifying, but
44:35
Speaker 2: I'm there.
44:37
Speaker 1: I'm there, I'm there. I'm working on it too.
44:39
Speaker 3: I'm over at Emily and Bodi and at Hurdle Podcast
44:43
Speaker 3: Another hurdle conquered.
44:45
Speaker 1: Catch you guys next time.