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#HURDLEMOMENT: A Registered Dietitian Reveals Everything You Need to Know About Running Nutrition · Hurdle with Emily Abbate

0:01
Speaker 1: Welcome back to Hurdle Moment from Hurdle, a podcast that
0:04
Speaker 1: talks to everyone from entrepreneurs to top CEOs and athletes
0:07
Speaker 1: about how they've gotten through tough times hurdles of sorts
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Speaker 1: by leaning into wellness. Today, I'm going to be chatting
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Speaker 1: all about running nutrition.
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Speaker 2: With Carrie Glassman. Carrie, how do you introduce yourself? Oh? Wow,
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Speaker 2: it just depends on where I am.
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Speaker 3: On the day, on the day, the time, the place. Yes,
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Speaker 3: so you could say, registered dietitian, nutritionist, mom, ceo, author, entrepreneur,
0:34
Speaker 3: all the hats, sneaker lover, whatever you want, I love.
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Speaker 1: We share this passion lover. We share this passion for
0:41
Speaker 1: sneakers perfect well. Obviously, as Carrie said, she's a registered dietitian,
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Speaker 1: which means she is the right person to be giving
0:48
Speaker 1: us all of the insight as to how we should
0:50
Speaker 1: be fueling, whether it's a regular run day, if it's
0:53
Speaker 1: a long run day, if it's that big shiny marathon day,
0:58
Speaker 1: all of the things we're gonna rapping about nutrition today.
1:02
Speaker 1: As you guys know, you can find Hurdle podcasts at
1:04
Speaker 1: Hurdle Podcasts on Instagram, Twitter and Facebook.
1:07
Speaker 2: Carrie, how do they find.
1:09
Speaker 3: You Nutritious Life Official on Instagram, and yeah, I'd say
1:15
Speaker 3: that's the best way. Nutritiouslife dot com as well.
1:17
Speaker 2: Perfect.
1:18
Speaker 1: If you have any questions after you listen to this episode,
1:21
Speaker 1: feel free to reach out to us and we will
1:23
Speaker 1: try our best to give you a hand with that.
1:26
Speaker 1: Let's get to hurdling. Running is bigger than just the
1:40
Speaker 1: act of running a lot of This is an episode
1:43
Speaker 1: that's been a long time coming because I get so
1:45
Speaker 1: many questions about how to fuel. But I am not
1:49
Speaker 1: the expert in this arena, which is why I'm so.
1:51
Speaker 2: Happy to have you here.
1:54
Speaker 3: But you know what's so interesting, You're definitely the expert
1:58
Speaker 3: of you, right, and runners, I would say, no, their
2:02
Speaker 3: bodies really well, and what works for one person is
2:06
Speaker 3: not necessarily going to work for another. So even if
2:09
Speaker 3: I said, Emily, this is exactly how many grams of
2:12
Speaker 3: carbohydrates you should be having on a long run, and
2:15
Speaker 3: this is exactly the type of you know, how much
2:17
Speaker 3: hydration you should be getting, and this is how you
2:19
Speaker 3: should refuel, it might not work for you, it might
2:22
Speaker 3: cause you gi distress, and another person it might be perfect.
2:27
Speaker 3: So it really is one of those things where there
2:30
Speaker 3: are these yes, ideas and theories and formulas and science
2:37
Speaker 3: behind recommendations, of course. I mean I always talk about
2:40
Speaker 3: the science and the research, right, So there's science and
2:43
Speaker 3: research behind certain recommendations. But for athletes, it is so
2:48
Speaker 3: specific to the individual, and what works for one person
2:51
Speaker 3: isn't necessarily going to work for another. I mean, I've
2:54
Speaker 3: had athletes, you know, they love like goo type of
2:57
Speaker 3: packets for long distance training, and then they're athletes where
3:00
Speaker 3: that gives them horrible gi distress and they can only
3:05
Speaker 3: use like honey sticks, you know, those honey sticks, old
3:07
Speaker 3: fashioned like honey sticks of them. Right.
3:10
Speaker 2: So there, so it's real. It really really varies.
3:12
Speaker 3: And the thing I say to people what's most important
3:15
Speaker 3: when it comes to figuring out your fueling and hydration
3:19
Speaker 3: for training, This is the most important thing is you
3:23
Speaker 3: have to practice it. You can't just think, oh, I've
3:25
Speaker 3: been training and running and now I've got a long run,
3:28
Speaker 3: I'm going to start taking you know gooz or I'm
3:30
Speaker 3: going to start using these bars, or I'm going to
3:32
Speaker 3: start with this you know sports drink.
3:34
Speaker 2: You absolutely have to practice.
3:37
Speaker 3: Multiple times and really figure out how much, what kind
3:43
Speaker 3: when to use your fuel and hydration and that is
3:46
Speaker 3: what is most key.
3:47
Speaker 1: Right, Okay, So the takeaway from this intro is that
3:50
Speaker 1: there's no one size fits all solution and practice practice practice, absolutely.
3:55
Speaker 2: Okay.
3:56
Speaker 1: So let's break it down then, first by talking about
4:00
Speaker 1: general eating for runners, like not necessarily on race day.
4:04
Speaker 1: Just a lot of people say, well, if I'm only
4:07
Speaker 1: going out to run three four five miles, obviously that's
4:11
Speaker 1: going to be a little bit different than going out
4:12
Speaker 1: to Europe for that long run.
4:14
Speaker 2: I mean, you.
4:15
Speaker 3: Really don't, unless if you're training for a longer run,
4:18
Speaker 3: let's say a half marathon or a marathon, you might
4:21
Speaker 3: want a fuel during your training run, even if you're
4:25
Speaker 3: running after let's say anywhere from sixty to ninety minutes.
4:29
Speaker 3: Definitely ninety minutes and on, but sixty to ninety if
4:33
Speaker 3: you're training for a longer, longer run. But if you're
4:37
Speaker 3: just the casual athlete who's doing a long weekend run
4:41
Speaker 3: of even seventy five minutes or a workout like that,
4:44
Speaker 3: you don't need to be fueling during that.
4:46
Speaker 2: Sometimes you don't even need to be hydrating.
4:48
Speaker 3: I mean, I do encourage hydration throughout, and I think
4:54
Speaker 3: for most people they feel better, they stay more alert.
4:57
Speaker 3: There Obviously it's important to stay hydrated for many different reasons,
5:01
Speaker 3: but I think they perform better and just just easier
5:04
Speaker 3: to rehydrate right when you don't when you don't become dehydrated.
5:08
Speaker 3: But technically, I mean, they would even be fine. You're
5:11
Speaker 3: not necessarily going to dehydrate yourself at that for that
5:14
Speaker 3: time period. So most people, I mean, I think the
5:16
Speaker 3: biggest misconception is that these casual athletes, even people that
5:21
Speaker 3: work out six seven days a week and work out
5:23
Speaker 3: hard for an hour, they think that they need, you know,
5:26
Speaker 3: special types of you know fuel during a workout or
5:29
Speaker 3: after a workout or before a workout. There's no special
5:33
Speaker 3: fuel there really isn't. It's really eating. And I would
5:36
Speaker 3: say your pre workout meal and your post workout meal
5:39
Speaker 3: is really just it depends on when you work out.
5:41
Speaker 2: So if you.
5:43
Speaker 3: Work out, let's say after work your post workout meal
5:48
Speaker 3: where you want to get in a certain amount of
5:49
Speaker 3: carbohydrates and protein and antioxidants. That might just be your dinner.
5:54
Speaker 3: It's not like you need this special post workout snack
5:57
Speaker 3: or something. It's really just your dinner. You just have
5:59
Speaker 3: to make sure that you're timing your snacks and your
6:03
Speaker 3: meals around your workout, and that you are getting the
6:06
Speaker 3: types of nutrients that are best for your body.
6:08
Speaker 2: Got it?
6:09
Speaker 1: Okay, So then let's frame less specific. Then to the
6:11
Speaker 1: person that's doing a half marathon or a marathon, it's
6:14
Speaker 1: the week of the marathon and a lot of times
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Speaker 1: people will be like, Okay, I need to carbo load,
6:18
Speaker 1: so they go crazy on the carbs for the.
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Speaker 2: Whole week leading up.
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Speaker 1: So what's like the a smart eating strategy for the
6:25
Speaker 1: week leading up to some sort of endurance race.
6:28
Speaker 3: Okay, So, first of all, carbo loading can work against
6:31
Speaker 3: a lot of people. For some people, it makes them
6:33
Speaker 3: feel sluggish and it doesn't work. So that again is
6:36
Speaker 3: kind of like something you need to practice. So if
6:38
Speaker 3: you have not carbo loaded, you definitely shouldn't try it
6:42
Speaker 3: right before a race. You should try it while you're
6:45
Speaker 3: you know, practicing, or maybe if it's just a fun
6:47
Speaker 3: race and you want to try it for that race,
6:49
Speaker 3: but be aware it might not work for you, it
6:51
Speaker 3: might make you feel sluggish, does not work for everyone.
6:55
Speaker 3: The second thing I'll say about that is, again you
6:57
Speaker 3: just need to be practicing about it, but also you
7:00
Speaker 3: need what's most important during that week before of course,
7:04
Speaker 3: you want to eat healthy, and you want to get
7:06
Speaker 3: rest and you want to stay hydrated, but you actually
7:08
Speaker 3: need to be eating like you've been training. You don't
7:12
Speaker 3: really want to change much. What I say is you
7:15
Speaker 3: just want to make sure you're on your A game.
7:17
Speaker 3: So that goes for your hydration, because even you know,
7:20
Speaker 3: when you're training, you might have a day a day
7:22
Speaker 3: where you're sort of like, you don't get as much
7:23
Speaker 3: water in, and you might have a day where you're
7:25
Speaker 3: not eating as well, or you go to a friend's
7:27
Speaker 3: wedding and you totally go off track and you drink
7:29
Speaker 3: four nights in a row, you know what I mean.
7:31
Speaker 3: Even if you're training for half marathon or marathon, you
7:33
Speaker 3: may fall off a little bit. I would just say
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Speaker 3: the most important thing the week before is to eat
7:38
Speaker 3: like you've been eating on your best weeks during training
7:41
Speaker 3: and just don't you know, don't just make it the
7:43
Speaker 3: best you know again, be on your A game with
7:46
Speaker 3: your sleep, with your hydration, with your meals, and so
7:49
Speaker 3: as far as if you're carb loading, I mean, that's
7:51
Speaker 3: a whole other topic for the specifics of how to
7:54
Speaker 3: do it. But if you're doing that, you should have
7:56
Speaker 3: your game plan of how you've done it, you know
7:59
Speaker 3: before and exactly what works for you. If you're not
8:02
Speaker 3: carbo loading, you still obviously need a certain amount of
8:06
Speaker 3: your calories from carbohydrates. You need a proportion of nutrients carbs, fats,
8:10
Speaker 3: and protein, and you need to be eating them consistently
8:12
Speaker 3: throughout the day. And again, depending upon the timing of
8:15
Speaker 3: your runs, you might have a breakfast, snack, lunch, snack,
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Speaker 3: dinner snack, or you might be the type of person
8:20
Speaker 3: that has a later breakfast and then lunch and then
8:24
Speaker 3: a snack snack later dinner. I mean it really again,
8:27
Speaker 3: it depends on what you've been doing, what's been working
8:29
Speaker 3: for you. But the most important thing to be doing
8:31
Speaker 3: is getting that balance of carbohydrates, protein and healthy fat.
8:36
Speaker 3: So maybe let's say you're getting your grilled salmon and
8:38
Speaker 3: then you have a bowl of farrow or wild rice
8:43
Speaker 3: or sweet potato, and then you have a big green
8:45
Speaker 3: salad and roasted vegetables. So you're getting your antioxidants, you're
8:49
Speaker 3: getting your carbohydrates, you're getting healthy fat. Maybe you've got
8:53
Speaker 3: the vegetables, got olive oil on the vegetables. Whatever you
8:56
Speaker 3: want to make sure you're getting in that good balance
8:58
Speaker 3: and getting enough carbohydrate and not reducing it, but again
9:03
Speaker 3: not necessarily carbo loading unless.
9:05
Speaker 2: You've practiced that.
9:06
Speaker 1: So I know the question that's going to come next
9:08
Speaker 1: from a listener is, Okay, you're saying I need these ratios,
9:11
Speaker 1: like what's the ideal ratio? And again we're saying this
9:15
Speaker 1: with the caveat that everyone is different. So someone gets
9:19
Speaker 1: a piece of advice that says, like, you should everyone
9:21
Speaker 1: does the pasta party the night before they run, or
9:23
Speaker 1: whatever they do, like if in a great world, this
9:26
Speaker 1: is like our exemplary human.
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Speaker 3: I would say for most runners. And I don't always
9:31
Speaker 3: love giving this proportion because then I feel like people
9:33
Speaker 3: start to get, you know, worried about counting and measuring
9:36
Speaker 3: and weighing and blah blah blah. But I'd say thirty
9:39
Speaker 3: thirty thirty, forty thirty, forty thirty however you want, so
9:42
Speaker 3: thirty carbs protein, sorry, carbs, forty thirty fat and protein.
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Speaker 2: Perfect, got it? Okay, So that for.
9:50
Speaker 3: An average person, By the way, what I usually tell
9:52
Speaker 3: people to think about is about a third, a third
9:54
Speaker 3: and a third, because I actually don't mind if people
9:56
Speaker 3: have a little more fat and a little bit less
9:58
Speaker 3: carbs and a little bit more protein. Right, I'm saying
10:02
Speaker 3: for the runner, you might if you think about it
10:05
Speaker 3: that way, you might go too low carbs for again
10:08
Speaker 3: for a long distance runner.
10:09
Speaker 2: So I just say that forty.
10:11
Speaker 3: But even many runners are still fine with that sort
10:15
Speaker 3: of a third third third mentality.
10:17
Speaker 2: Got it okay?
10:17
Speaker 3: And again that's a third. I'm saying this in quotes,
10:19
Speaker 3: and it's not exactly.
10:22
Speaker 1: And the thing to keep in mind also is that
10:24
Speaker 1: it doesn't need to be like a pasta meal. You
10:26
Speaker 1: actually highlighted a really delicious meal with the salmon and
10:29
Speaker 1: the vegetables and the farrow or the rice. It's a
10:32
Speaker 1: non typical thing that you see, you know, like everyone's.
10:35
Speaker 2: Like got to eat the pasta. But it doesn't have
10:37
Speaker 2: to be pasta.
10:38
Speaker 3: So that's exactly exactly why I gave an example like that,
10:41
Speaker 3: Like that meal, you're getting carbohydrates in the salad, you're
10:44
Speaker 3: getting carbohydrates in the vegetables, you're getting carbohydrates in that
10:47
Speaker 3: farrow or sweet potato, right, and then you're getting some
10:50
Speaker 3: protein and then from the salmon, and then you're getting
10:52
Speaker 3: fat in the salmon as well as the olive oil.
10:55
Speaker 2: So that's just sort of an example of a meal
10:57
Speaker 2: like that.
10:57
Speaker 3: Now for some people, again you know what I also
11:02
Speaker 3: think too, sometimes people like the pasta even like a
11:05
Speaker 3: mourning of because it's obviously it's refined its process. It
11:10
Speaker 3: turns into sugar in your body a lot faster than
11:13
Speaker 3: something that's digesting slower. So that's why I do think
11:17
Speaker 3: some people also think about that, you know, the pasta
11:19
Speaker 3: the night before, but I'm talking like the week leading up.
11:22
Speaker 3: You certainly don't need to get your carbs in that
11:25
Speaker 3: pasta form.
11:27
Speaker 2: So to touch on two things you mentioned just now.
11:29
Speaker 1: One alcohol, A lot of people you'll hear will completely
11:33
Speaker 1: swear off alcohol, maybe not the entire training segle, but
11:36
Speaker 1: the month before.
11:38
Speaker 2: What would an advantage to that be?
11:41
Speaker 3: So, I mean the biggest advantage to that is again
11:44
Speaker 3: it depends on how it affects you. But one thing
11:47
Speaker 3: I by the way, personally, I've been totally off alcohol
11:50
Speaker 3: because it gives me migraines lately. So I feel like
11:52
Speaker 3: I'm an expert in like the benefits of not drinking
11:55
Speaker 3: at all right now, just from personal experience right now,
11:57
Speaker 3: because I never even drank that much. But sorry, that
12:01
Speaker 3: was a little side note, But I think these are
12:02
Speaker 3: benefits that everybody can read. First of all, absolutely, you
12:05
Speaker 3: sleep better, and people think, but I pass out from
12:07
Speaker 3: drinking alcohol. Your sleep is still it's it's not as
12:10
Speaker 3: high quality sleep. So you're going to sleep better, which
12:12
Speaker 3: obviously is important for your energy and for training. Right,
12:16
Speaker 3: alcohol can also dehydrate you. Your your liver is working
12:19
Speaker 3: hard in terms of you know, detoxifying you know when
12:23
Speaker 3: you when you're drinking the toxic alcohol, right, So alcohol
12:27
Speaker 3: is a toxin. Your body has to work hard at
12:31
Speaker 3: processing that. So if your body is working hard doing that,
12:34
Speaker 3: I mean just it's it's working hard doing that, and
12:37
Speaker 3: it's and it's not as I guess, this isn't a
12:40
Speaker 3: this isn't a scientific way of saying this, But your
12:43
Speaker 3: body is generally one of the reasons your body doesn't
12:45
Speaker 3: feel great after, right, Your body doesn't always feel great
12:48
Speaker 3: after That's why you have a hangover, right, And so anyway,
12:52
Speaker 3: so you're not going to feel as great. You might
12:53
Speaker 3: that again might cause you might disrupt your your running.
12:57
Speaker 3: So even on the days that you, let's say, don't
12:58
Speaker 3: have a hangover, why why is it a good idea
13:01
Speaker 3: to you know, reduce it? Like I just said, dehydration,
13:04
Speaker 3: poor sleep, all of those reasons all yeah. And then
13:07
Speaker 3: also I mean use your energy, use your calories for
13:10
Speaker 3: better quality nutrients, make your calories nutrient dense. Get eat
13:13
Speaker 3: foods that are going to provide you with other nutrients
13:15
Speaker 3: that are going to help it repair your muscles, you know,
13:18
Speaker 3: as opposed to empty calories from alcohol. Now I'm also
13:23
Speaker 3: not anti alcohol, there are you know, there still are
13:26
Speaker 3: benefits to alcohol in moderation. I hate using that word moderation,
13:31
Speaker 3: but in moderation, yeah, there are benefits to alcohol. And
13:35
Speaker 3: also I mean if it helps you relax, you know,
13:37
Speaker 3: for some people they can really use it in a
13:40
Speaker 3: really healthy way and have a glass of wine or
13:44
Speaker 3: one drink with a balanced meal, you know, a few
13:47
Speaker 3: times a week, and it's a good, it's a good
13:49
Speaker 3: they have it in their life in a very balanced way.
13:51
Speaker 3: So not all runners need to give it up completely,
13:54
Speaker 3: but if you feel like it affects your sleep and
13:58
Speaker 3: all that, you know, definitely I would consider.
14:00
Speaker 1: And then something else you mentioned obviously important hydration. So
14:05
Speaker 1: general rule of thumb everyday human how much water?
14:09
Speaker 2: So I feel like I've said this now one hundred
14:11
Speaker 2: times here, and I know the excuse this thing.
14:14
Speaker 3: It's like the excuse answer here, but it's not it
14:18
Speaker 3: really again depends so I usually tell people eight glasses
14:21
Speaker 3: of water a day, okay, and eight ounces, so eight
14:24
Speaker 3: cups of water a day. Now, that is a myth
14:28
Speaker 3: that that is the exact amount. The reason I always
14:30
Speaker 3: tell people that is because it still is a good
14:33
Speaker 3: average goal for many people to go for, right, right,
14:38
Speaker 3: So because many people don't drink enough. If you're thinking
14:40
Speaker 3: about eight, maybe you'll get to six or seven and
14:42
Speaker 3: maybe that's all you even needed. For another person, maybe
14:45
Speaker 3: eight is you know, a little they need a little more,
14:48
Speaker 3: and so they go for eight. Maybe they'll leave an
14:50
Speaker 3: end up going for nine, or maybe they'll at least
14:52
Speaker 3: almost making it. So again, it depends on your environment.
14:55
Speaker 3: It depends on your weight, It depends on I mean
14:59
Speaker 3: many different facts, your exercise, you know, lifestyle, It depends
15:02
Speaker 3: on so many different things. What how much water you
15:05
Speaker 3: need to drink? However, like I said, that's just sort
15:10
Speaker 3: of I use that as a good goal. So there
15:13
Speaker 3: are like when it comes to sports nutrition though and
15:16
Speaker 3: hydrating from working out. I mean there's sort of two
15:18
Speaker 3: different theories, like you having a certain an exact amount
15:21
Speaker 3: you should have every fifteen to twenty minutes. I'm sure
15:24
Speaker 3: you probably, I mean, you know this, and I don't
15:26
Speaker 3: know if you use this method. And then there are
15:28
Speaker 3: people that sort of drink to thirst right, right, And
15:30
Speaker 3: there's people that think, like, if you're drinking when you're thirsty,
15:33
Speaker 3: you're getting you're getting adequate amounts. You know. Other people think,
15:36
Speaker 3: then you're already past hydrate, You're already too dehydrated, and
15:39
Speaker 3: it's hard.
15:40
Speaker 2: To make it up.
15:41
Speaker 3: I always have recommended, you know, being hydrated again, just
15:45
Speaker 3: as much as you have to eat properly leading up
15:47
Speaker 3: to the erase, you have to drink hydrate yourself that week, right.
15:51
Speaker 3: You can't just think you're going to hydrate that morning.
15:53
Speaker 3: So hydrate properly that entire week super important. And then
15:57
Speaker 3: also before a race, you want to be hydrated. You're
15:59
Speaker 3: the couple hours before having those couple glasses of water,
16:02
Speaker 3: and then also you go in properly hydrated. And then
16:06
Speaker 3: I like people to hydrate. If you know you're going
16:08
Speaker 3: for a run for more than ninety minutes, especially seventy
16:10
Speaker 3: five minutes to ninety minutes, you're going for a long
16:12
Speaker 3: you have a longer race, absolutely drinking every fifteen to
16:15
Speaker 3: twenty minutes. Water is adequate for many cases. However, I
16:22
Speaker 3: do there are definitely times and places for sports drinks
16:26
Speaker 3: for the electrolytes. And you know we were talking about
16:29
Speaker 3: before we started about Halo. Halo is one of my
16:32
Speaker 3: phaves because it's organic. So many sports drinks have so
16:35
Speaker 3: much junk in it. It's organic and also for many
16:37
Speaker 3: people that just need the electrolytes, but they don't need
16:40
Speaker 3: the calories from sugar fuel properly, they just need the hydration.
16:45
Speaker 3: It's a really incredible option. So I'm a super fan
16:48
Speaker 3: of that. It's organic light, it's really the only calories
16:51
Speaker 3: come from organic lemon juice, so that's great, and then
16:54
Speaker 3: it also has the electrolytes, so it's a super amazing
16:56
Speaker 3: option that never really existed before. I'm a massive fan.
17:00
Speaker 1: We're easing into talking race day nutrition, so really quickly
17:04
Speaker 1: give me some insight into what a pre race meal
17:07
Speaker 1: should be. And something of note which I think is
17:09
Speaker 1: really important to talk about is think about when your
17:12
Speaker 1: race actually starts and when you're doing that quote unquote
17:15
Speaker 1: breakfast pre meal. Because in New York, for instance, you
17:19
Speaker 1: could get on a five thirty ferry to Staten Island
17:22
Speaker 1: and you're not starting your race until ten. So ask yourself,
17:25
Speaker 1: would I be eating three hours before I go out
17:27
Speaker 1: on my long run.
17:28
Speaker 2: No, you wouldn't, probably.
17:29
Speaker 1: So being really realistic about when you're having that breakfast
17:33
Speaker 1: meal and sometimes that means bringing it with you instead
17:37
Speaker 1: of having it at home.
17:38
Speaker 3: Yeah, And again it depends whether or not you're eating
17:41
Speaker 3: sixty minutes before seventy five minutes, ninety minutes, the amount
17:44
Speaker 3: of carbohydrate you're going to have, and a lot of
17:46
Speaker 3: that has to do with again practicing, But what's most
17:50
Speaker 3: I'd say the general rule of thumb for people, aside
17:53
Speaker 3: from practice, is that you don't want a lot of fat.
17:56
Speaker 3: You don't want a lot of fiber. And that's you know,
17:58
Speaker 3: some protein's okay, like again, and some fat's okay, but
18:03
Speaker 3: you're really looking to get in those you know, more
18:06
Speaker 3: carbohydrates there. You do want it broken down generally many
18:11
Speaker 3: people having it broken down is just it's easier to digest.
18:15
Speaker 3: So then your body isn't working at hard digestion, it's
18:18
Speaker 3: at digesting the food. Your body you know you've got
18:21
Speaker 3: your your blood isn't going to your digestive tract to
18:23
Speaker 3: like digest, You're you're using your energy better for your run.
18:29
Speaker 3: So for example, that's why I love a smoothie. Many
18:34
Speaker 3: people smoothies work really well because it's you know, the fruit.
18:38
Speaker 3: They could have fruit in there, they could have a
18:39
Speaker 3: little bit of perhaps protein powder. Maybe they have a
18:42
Speaker 3: little bit of a nut butter. But maybe there's like
18:44
Speaker 3: a good amount of fruit. And whether it's you know,
18:47
Speaker 3: depends depending on the person. Maybe they want almond milk,
18:50
Speaker 3: maybe they want milk, maybe they use water, you know
18:52
Speaker 3: it really it really depends on the individual. But that
18:55
Speaker 3: fruit can provide really good amount of carbohydrate and then
19:00
Speaker 3: a little bit of fat and protein can satisfy them.
19:02
Speaker 3: But at least it's broken down, so it's kind of
19:04
Speaker 3: pre digested. You can think of it that way. So
19:07
Speaker 3: that can work for people other people. Even just a
19:11
Speaker 3: slice of bread, so that's not too it's not too
19:15
Speaker 3: much fiber. So if it's like even like a sour
19:19
Speaker 3: dough piece of bread with peanut butter on it, again
19:21
Speaker 3: you're getting in some fat and protein but not overloaded
19:24
Speaker 3: with it. It's not like fried potatoes or something. You're
19:28
Speaker 3: speaking my language.
19:29
Speaker 1: Ye, my pre race go to is this is so random,
19:33
Speaker 1: a big old thin with peanut butter and jelly on it.
19:37
Speaker 3: Okay, So that's exact, so exactly where I was going.
19:41
Speaker 3: We're almost that's so funny. So I was going to say,
19:43
Speaker 3: like sour dough with peanut butter and so and then
19:46
Speaker 3: maybe some fruit on the side, like a banana or
19:49
Speaker 3: even put some strawberries on top of that or something,
19:51
Speaker 3: which is basically the same as your jelly.
19:53
Speaker 2: So it's the same thing.
19:54
Speaker 3: It's you're getting some bread, you're getting extra a little
19:56
Speaker 3: more even carbohydrate from the jelly or the fruit, and
20:00
Speaker 3: that fruit again will have fiber. So sometimes something like
20:02
Speaker 3: a jelly could even be better because it's already kind
20:04
Speaker 3: of mushed up and it's just a little bit already
20:07
Speaker 3: broken down. So yeah, depends on things like that. So
20:10
Speaker 3: that's like, yeah, so that's a great pre race.
20:13
Speaker 1: I'm so glad it's it's glass been approved. Okay, so
20:17
Speaker 1: then we're in the race. We're running, We're going, it's crazy.
20:21
Speaker 1: There are obviously different strategies. Again, practice is key, but
20:25
Speaker 1: I would say the rule of thumb that I have
20:28
Speaker 1: always abided by for fuel is I'm taking in either
20:32
Speaker 1: a goo or eating a serving of the energy choose
20:36
Speaker 1: every four miles or thirty minutes.
20:39
Speaker 2: So that's a great rule of thumb.
20:42
Speaker 3: I have generally used the twenty to thirty minutes, okay,
20:47
Speaker 3: a half to a hole of what you just said,
20:51
Speaker 3: a goo or a chew or whatever it is, so
20:53
Speaker 3: kind of saying the same thing. It's just a matter
20:55
Speaker 3: of do you feel like you need it twenty minutes
20:57
Speaker 3: in thirty minutes? And I think the most import and
21:00
Speaker 3: thing again is that practice and knowing if you start
21:03
Speaker 3: fueling it twenty minutes versus thirty minutes versus forty minutes,
21:07
Speaker 3: how do you feel at two hours in? And for
21:10
Speaker 3: some people when they start fueling a little bit earlier,
21:12
Speaker 3: they feel like they never kind of get behind right.
21:15
Speaker 3: And then for other people they just don't need it
21:17
Speaker 3: as much and it makes them kind of makes them
21:19
Speaker 3: not feel good. So again it depends, but that's a great,
21:23
Speaker 3: great rule of thumb.
21:24
Speaker 1: And tell the hurdlers why the fuel is important. Why
21:28
Speaker 1: is it important to fuel? Because some people are like,
21:29
Speaker 1: I don't want to eat, it makes me nervous. But
21:32
Speaker 1: what is the fuel doing for your body?
21:34
Speaker 3: Well, you need energy to do anything right, to breathe,
21:37
Speaker 3: to think, So you're running, you're burning a lot of calories.
21:41
Speaker 3: You need fuel, and you know you've got a gas tank, right,
21:44
Speaker 3: So you've got this gas tank of fuel, right, your
21:47
Speaker 3: glycogen store, so that gas tank can expand. So when
21:52
Speaker 3: you're training and you refuel, that's the time actually that
21:56
Speaker 3: you kind of get to expand that gas tank. So
21:59
Speaker 3: everyone has and obviously you know, and I'm sure your
22:03
Speaker 3: listeners probably hear about hitting the wall. That's when that
22:05
Speaker 3: gas tank is just done and depleted. So I mean,
22:09
Speaker 3: have you ever hit the wall?
22:10
Speaker 1: Oh?
22:10
Speaker 3: Yeah, Yeah, it's definitely a feeling.
22:12
Speaker 2: It sucks.
22:13
Speaker 3: So the reason you want to fuel is you're still
22:16
Speaker 3: going to end up going on a long race dipping
22:19
Speaker 3: into that glycogen store, dipping into that gas tank. But
22:23
Speaker 3: the as you continue to fuel throughout a race, it's
22:27
Speaker 3: like you're you're prolonging that feel that gas tank being depleted.
22:33
Speaker 3: So and you're keeping yourself feeling good. And that's why
22:35
Speaker 3: some people don't hit the wall.
22:36
Speaker 1: Right, Okay, So twenty to thirty minutes we talked about
22:40
Speaker 1: I mentioned goose choose. There's so many different things and
22:43
Speaker 1: again it's a trial and error. I was with a
22:45
Speaker 1: girlfriend at dinner last night, She said she was running
22:47
Speaker 1: with someone who was eating that, like the smushed fruit
22:50
Speaker 1: baby food pouches, and she tried it. She felt great.
22:54
Speaker 1: She was like, maybe I'll give this a whirl. So
22:56
Speaker 1: it's just everyone is different. There are a lot of
22:58
Speaker 1: options out there. And a good tip that Robin arzoangi
23:01
Speaker 1: last week was there might be notice of like there
23:04
Speaker 1: being goose or something on the course. That's great, but
23:08
Speaker 1: be your own plan B. So you should go into
23:11
Speaker 1: a raise carrying all of the fuel that you think
23:14
Speaker 1: you will need.
23:14
Speaker 3: One hundred percent because even if there is like, just
23:17
Speaker 3: depend on water on the side.
23:18
Speaker 2: Yeah.
23:19
Speaker 3: But if you have a drink like Halo I just mentioned,
23:21
Speaker 3: that is your go to. If you have something like
23:24
Speaker 3: honey sticks like I mentioned, or you know, you like
23:27
Speaker 3: certain energy chews or whatever you like, you absolutely have
23:30
Speaker 3: to have it because, like I said, and I've said now,
23:32
Speaker 3: we've said so many times, practice practice, practice, and you
23:35
Speaker 3: don't want to try something new, you know, race.
23:39
Speaker 2: Day, got it? Okay?
23:40
Speaker 1: And the last thing we have to talk about when
23:42
Speaker 1: you're done, what are we refueling with. I mean, my
23:46
Speaker 1: go to personally is like a burger and fries, and
23:49
Speaker 1: I swear.
23:49
Speaker 3: To God I was just thinking, I swear to God,
23:51
Speaker 3: I was just thinking, don't say burger fry.
23:54
Speaker 2: I got you.
23:55
Speaker 1: Okay, So, if aside from maybe after you do this
23:59
Speaker 1: burger situation, what should you be keeping in mind going
24:02
Speaker 1: forward after your RaSE?
24:03
Speaker 2: Okay?
24:04
Speaker 3: So, first of all, after marathon day or something like that,
24:06
Speaker 3: and you want to go and have your burger and fries,
24:08
Speaker 3: I mean you know, you might just go and do
24:10
Speaker 3: that and have a good night's sleep, get a massage
24:12
Speaker 3: and all that. But if you're doing long runs training
24:16
Speaker 3: to prepare for an event that, like I just mentioned,
24:18
Speaker 3: that's the time to increase your glycogen store. And that's
24:21
Speaker 3: the most that's the time. Also, your muscles are prime
24:25
Speaker 3: to grow and repair, right, so you need to repair
24:30
Speaker 3: your muscles. You need to increase that glycogen store right after.
24:33
Speaker 3: So in your when you refuel, you want to make
24:36
Speaker 3: sure that you're getting in carbohydrate, like I said, super
24:39
Speaker 3: important for that glycogen tank, for that, for your gas tank.
24:42
Speaker 3: You want to make sure that you're getting in protein.
24:44
Speaker 3: Although continuing to get protein for the next twenty four
24:47
Speaker 3: hours consistently throughout the day is throughout this twenty four
24:51
Speaker 3: hours is important because that will also help grow and repair.
24:53
Speaker 3: But I do like people to get it right after
24:55
Speaker 3: because it also helps satisfy you. So carbohydrates, protein, and
24:58
Speaker 3: then also antioxidants for to because they're anti inflammatory. So
25:02
Speaker 3: you want to make sure again that you're using food
25:05
Speaker 3: as anti inflammatory agents to help you know your muscles.
25:10
Speaker 3: So those are the important things to think about. So
25:14
Speaker 3: kind of that meal I said, that was just that
25:16
Speaker 3: great meal of farrow or sweet potato and salmon and
25:18
Speaker 3: vegetables and salad, like that's a great refueling meal.
25:21
Speaker 2: Right, Okay.
25:22
Speaker 1: And the other thing that I think is important to
25:25
Speaker 1: touch on is that a lot of people say they
25:26
Speaker 1: finish and they have like absolutely no appetite.
25:30
Speaker 3: Yeah, but usually what happens, I'm just.
25:33
Speaker 2: Saying, yeah, like I know that type.
25:35
Speaker 3: I know, but you know what happens generally a lot
25:38
Speaker 3: of those people in an hour are ravenous. So what
25:42
Speaker 3: I say is, you know, if you can even get
25:44
Speaker 3: it's kind of like the pre workout thing, even if
25:46
Speaker 3: you don't have that appetite, even getting in a smoothie
25:49
Speaker 3: or you're getting carbohydrate from fruit and you're getting some
25:51
Speaker 3: protein and a protein powder and some nut butter, Like
25:55
Speaker 3: even if you can force yourself to have that SMOOTHI
25:57
Speaker 3: you'll get some of that post refueling, and then when
26:02
Speaker 3: you start to feel really hungry, have that good meal.
26:05
Speaker 1: Got it, Okay, Carrie, thanks so much for all of
26:07
Speaker 1: your input and your help. Guys, you know the drill.
26:10
Speaker 1: If you have any questions, concerns, want to say hi,
26:13
Speaker 1: you can shoot me an email. It's Emily at Hurdle
26:15
Speaker 1: dot us and always feel free to reach out over DM.
26:19
Speaker 1: It's at Emily a Body at Hurdle Podcast and you
26:22
Speaker 1: can reach out to.
26:23
Speaker 3: Carrie at nutritious Life Official on Instagram or check out
26:27
Speaker 3: nutritiouslife dot com.
26:28
Speaker 1: Perfect another hurdle conquered. Catch you guys next time