Latest / Eat More Carbs | A Period Recovery Podcast / 71. 3 Sports Nutrition Products You are Wasting Money On

Transcript

71. 3 Sports Nutrition Products You are Wasting Money On · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you've been listening to the Eat More Carbs podcast, you know
• 0:02
  that Riley and I are both in our running era.
• 0:04
  To make sure that we're properly fueled for training, we're using
• 0:07
  both carbohydrates and Tuba 4. Tuba 4 is an all natural pre
• 0:10
  workout designed to enhance athletic performance through the
• 0:13
  benefits of New Zealand blackcurrant berries.
• 0:16
  Studies have shown these berries to increase vasodilation and
• 0:19
  prime the body to kick start muscle recovery.
• 0:21
  These antioxidant rich berries have a sweet and tangy flavor
• 0:24
  and will level up your performance and recovery.
• 0:27
  Use code Riley for 20% off 20 packs and multi serve packs
• 0:30
  online at 2 before dot. Com this is the more carbs
• 0:34
  podcast. Hello and welcome to the more
• 0:40
  carbs podcast. My name is Jenna Fisher and I'm
• 0:42
  here with my Co host Riley Beatty.
• 0:43
  Today we're going to be talking about sports nutrition products
• 0:46
  that you might be wasting your money on before we get.
• 0:48
  Started a quick reminder that we are now accepting new one-on-one
• 0:52
  coaching clients. Our concierge sports nutrition
• 0:55
  coaching programs are an individualized way for you to
• 0:57
  get nutrition support so that you can meet your applied today
• 1:01
  using the link in the bio. Riley, what's your high and low
• 1:03
  so? I'm going to start off with my
• 1:04
  low. It was a little bit of a story.
• 1:06
  I was recently at Costco and I love Costco.
• 1:09
  Even though it's just Robbie, myself and a five month old
• 1:12
  baby. We regular Costco on a weekly
• 1:15
  basis. There's no shame in it.
• 1:16
  Always looking for new products. And one of the things that we're
• 1:19
  always looking for like quick dinners, there was this new
• 1:22
  product that came out. It was a Kevin's brand.
• 1:24
  Are you familiar? Oh yeah, yeah, white packaging.
• 1:27
  White packaging? Yep, and they have this new
• 1:30
  product. It's just like paleo beef and
• 1:32
  broccoli said it takes like 5 minutes to make perfect.
• 1:35
  We have our protein right? We have the beef, we have the
• 1:37
  color, which is our broccoli can easily add rice.
• 1:40
  I got my performance plate. I grabbed my Kevin's beef and
• 1:42
  broccoli checking out. And if you're not familiar with
• 1:46
  Costco, when you walk out of Costco, they check your receipt
• 1:49
  and they check all the items in your cart.
• 1:51
  The guy, it's very nice, old, older gentleman looks at my cart
• 1:54
  and points out my beef and broccoli and says, this is super
• 1:57
  popular. And I'm so glad you bought this
• 1:59
  because this is super healthy. Great.
• 2:02
  Can I continue on now, please? He goes, yeah, My doctor said,
• 2:06
  you know, you need to be eating these paleo foods like this
• 2:08
  because it doesn't contain any sugar.
• 2:10
  Like, OK, great. He was like stops me.
• 2:13
  And he was like, no, but if you don't know, like sugar is
• 2:15
  really, really bad for you. And, you know, you should try to
• 2:19
  go Paleo like 3 days per week because, you know, it's better
• 2:23
  than cutting out, you know, sugar all the time.
• 2:25
  Because then, you know, if you just, if you go cold Turkey on
• 2:27
  the sugar, then your body's not going to be able to adjust and
• 2:30
  then you're gonna crave it. But, you know, if you just go
• 2:32
  Paleo like 3 days per week, like my doctor told me, you know,
• 2:35
  that's a better way to do it. Well, that's great.
• 2:36
  Like, I'm glad that you found something that works for you.
• 2:39
  Guy would not let it go. And he kept being like, you
• 2:42
  know, like this is, you know, sugar is really, really bad for
• 2:45
  you and all this stuff. And like, you need to be really
• 2:47
  careful on your carbohydrate intake.
• 2:49
  And I was like, OK, thanks. I'm gonna add rice by like, I'm
• 2:52
  out. It just is a quick reminder that
• 2:54
  we really need to be careful with providing blank nutrition
• 2:59
  recommendations because I've become really, really aware of
• 3:03
  it now. Like having a daughter, I'm
• 3:05
  never going to be saying those things to her, but that could
• 3:07
  be, you know, she's going to be with me in the future at Costco.
• 3:11
  And making those recommendations can be very dangerous.
• 3:14
  And yes, he was trying to, you know, be really helpful and
• 3:16
  provide, you know, nutrition recommendations that his doctor
• 3:18
  gave. But this is just a quick
• 3:20
  reminder that we do really need to be careful the messaging that
• 3:23
  we're sharing with people and the messaging that is going
• 3:26
  especially to the younger generation.
• 3:28
  It's hard when somebody has something that their doctor has
• 3:30
  recommended for them and we have no idea what's going on with
• 3:33
  them medically or why their doctor recommended that for
• 3:36
  them. But there's a good chance that
• 3:38
  whatever that is that is going on, that the reason why their
• 3:40
  doctor recommended that is also not going on with you or the
• 3:43
  person that they're recommending it to.
• 3:45
  Which is what makes it really, really hard to just say, oh,
• 3:47
  this is what's good for me, so therefore it's also good for
• 3:50
  you. Where we have no idea that like
• 3:52
  the needs of that person, the energy output of that person
• 3:55
  compared to you are even remotely similar.
• 3:57
  Exactly. And like this podcast is built
• 3:59
  for athletes, right? So we're talking about eat more
• 4:02
  carbohydrates, you know, and we're a there's a podcast right
• 4:06
  for for very active individuals. And this nutrition advice might
• 4:10
  not be this the right advice for everybody.
• 4:13
  And that's also totally OK. And I think what's really,
• 4:16
  really challenging is especially with social media, we've really
• 4:19
  simplified it and people are so confused because they think
• 4:23
  certain nutrition information applies to everybody and it's
• 4:26
  just so individualized. And I mean, we always talk about
• 4:28
  like, we need to change the name of the podcast.
• 4:30
  It depends. Because it really, it really
• 4:32
  does depend on you as an individual.
• 4:35
  On a more positive note, my high is that I keep forgetting I'm
• 4:40
  not pregnant. And I'll do something like like
• 4:43
  a like, I'll be like, oh, I can do a burpee or like I can do a
• 4:46
  ball slam or like I can carry all the groceries from my trunk
• 4:50
  into my house. I'm one go because I'm not
• 4:53
  pregnant. And it is a nice reminder
• 4:55
  because I didn't have the best pregnancy experience.
• 4:57
  So shout out to not being pregnant anymore.
• 4:58
  I'm glad that that season of life for you was nothing more
• 5:01
  than just a season. What about you?
• 5:03
  What are your high and low? My high these next couple of
• 5:06
  weeks might be all related to the Olympics and the Olympic
• 5:09
  trials, but my high is just that I've been watching a lot of
• 5:12
  track and field events and a lot of the running events that have
• 5:15
  been happening have just been so fun to watch.
• 5:17
  But specifically I'm talking about the 16 year old from
• 5:20
  Maryland. I don't remember his name, but I
• 5:22
  think I watched his prelim, his semi and his final in the 400
• 5:26
  and just watching him compete at that level, which such poise in
• 5:30
  on like one of the biggest stages at that young of an age.
• 5:32
  I just was like cheering for him.
• 5:34
  And even though he didn't make the individual, I think there's
• 5:36
  a good chance, or at least they're saying there's a good
• 5:38
  chance that he made the four by 4 relay team.
• 5:40
  And just so cool to see one of the youngest male athletes on
• 5:43
  the track and field team for the United States is just a really
• 5:46
  cool thing to watch and just like witness as a part of
• 5:48
  history. So Milo, on the other hand,
• 5:51
  everyone in Arizona in the summertime, it gets so cranky,
• 5:56
  like people are rude to one another.
• 5:58
  And I think it's probably weather related.
• 6:00
  Like everything really slows down here.
• 6:02
  So like people just sort of like rude to one another, like trying
• 6:05
  to get a cart at the grocery store.
• 6:06
  People like get frustrated if you're not fast enough and like
• 6:09
  that kind of thing, which is so different from like the Midwest
• 6:13
  that I am used to having lived in Ohio for the past three years
• 6:16
  where everybody just has that like kindness, I guess that
• 6:19
  they're interacting with people outwardly towards one another.
• 6:22
  So just a really weird situation in time to be in Arizona where
• 6:25
  people are just like, in my experience, just kind of
• 6:28
  frustrated and cranky with one another.
• 6:30
  And I really think that has to do with like the weather and
• 6:32
  like people are kind of pent up and like feeling that that type
• 6:35
  of way because we can't really like get out and like do much
• 6:38
  right now. So anytime that you are trying
• 6:40
  to get a parking spot or anything like that, like people
• 6:42
  are just like snippety and rude and it's just unusual and I
• 6:44
  don't like it. Do you think it's like reverse
• 6:47
  seasonal depression because you can't go outside?
• 6:49
  Yeah. I really do.
• 6:51
  And I think that it's even more unusual because like all of my
• 6:53
  life, I've like looked forward to summertime, especially
• 6:56
  growing up in Colorado, Like that was when you were outside
• 6:58
  the most to have this like very drastic difference where it's
• 7:01
  like, oh, no, we're inside most of the summer.
• 7:03
  It's just a weird pattern to be used to.
• 7:06
  And like looking at the thermometer right now and it
• 7:08
  says the high is 108. Like I'm not gonna go outside in
• 7:10
  108. No.
• 7:11
  So I get it. But that people would be like
• 7:13
  cranky when they're trying to get inside quickly and get back
• 7:16
  into air conditioning. But I don't know, it's just
• 7:18
  weird. Yeah, I feel that.
• 7:19
  Cause like being in Charleston, like the temperature on the
• 7:22
  thermometer is not as hot, but we have that humidity.
• 7:24
  So and now like being with Charlie little time, like she
• 7:26
  can't go outside when it's super hot out.
• 7:28
  So therefore I can't go outside. And it's just so weird because
• 7:31
  I'm like, I'm, I like spending like less time outside in the
• 7:34
  summer, which again, is such like a mind shift from growing
• 7:37
  up. Yeah, 100%.
• 7:39
  In today's episode, we're talking about sports nutrition
• 7:41
  products that you might be wasting your money on.
• 7:43
  The first one is Bcaas. So First off, Riley, what are
• 7:47
  Bcaas? Bcas or branched chain amino
• 7:49
  acids are are three of our essential amino acids and we can
• 7:54
  say that those are probably the most important maybe for muscle
• 7:57
  protein synthesis on a very simplified level.
• 7:59
  So those are going to be leucine, which a lot of people
• 8:02
  talk about leucine and jump into that one isoleucine and then
• 8:05
  valine. And these branching amino acids,
• 8:07
  they are digested and distributed a little bit
• 8:11
  differently compared to your other essential amino acids, and
• 8:13
  that's why they're so important for muscle protein synthesis.
• 8:16
  So right off the bat, when I hear that they're important for
• 8:18
  muscle protein synthesis, why then would they be waste of
• 8:20
  money if there's something that can potentially contribute to
• 8:24
  that muscle protein synthesis? That's a great question and I
• 8:27
  think that's probably what a lot of people are asking as well,
• 8:30
  listening to this or seeing all the information about BCA's
• 8:33
  online. So when we look at BCA's,
• 8:35
  especially leucine, leucine has a very important role in muscle
• 8:38
  protein synthesis and we need about 2.5 grams of leucine to
• 8:42
  stimulate that muscle protein synthesis as a way to help with
• 8:45
  recovery after training. But again, to like even just
• 8:48
  throughout the day, when we look at the literature, look at the
• 8:50
  research, the more whole a product is or the more whole
• 8:55
  protein is, you are going to get better results with muscle
• 8:58
  building, muscle maintenance. So a product like a BCAAS,
• 9:03
  right, or even leucine, guess a singular amino acid is going to
• 9:07
  help with muscle protein synthesis, but consuming a more
• 9:10
  whole form of protein is going to yield better results for me.
• 9:14
  And tell me if I'm wrong, because it could be.
• 9:16
  Why would you not go for the most efficient and optimized way
• 9:19
  to build muscle protein if that is your goal?
• 9:21
  Why would you choose a product that is not as efficient at
• 9:25
  building muscle protein when you could have a product that is
• 9:28
  going to be much more effective? So essentially, if we had a
• 9:31
  product that was more effective, would this be like in addition
• 9:34
  to that or would it just be like overkill on the amount that
• 9:37
  we're taking in? That's a good question.
• 9:38
  A product like a whey protein, 20 grams of a whey protein is
• 9:42
  going to give you that 2.5 grams of leucine.
• 9:44
  It's also going to give you all your other essential amino
• 9:46
  acids. You're not going to necessarily
• 9:48
  need to take additional BCA's on top of that.
• 9:51
  I see this a lot of the times too, where people like, well,
• 9:53
  I'm gonna take a plant based protein and then because it
• 9:55
  doesn't have the right ratio, it doesn't have, you know, enough
• 9:58
  leucine, then I'm gonna add a BCA on top of that.
• 10:00
  And that just gets really complicated.
• 10:02
  And just because you can like, why should you, right?
• 10:05
  Like wouldn't you just rather take a product that is more
• 10:08
  beneficial, right? Just take a soy protein powder
• 10:12
  or take a protein powder that contains everything instead of
• 10:15
  having to make a sexual concoction.
• 10:17
  But I don't know, that's such a good point because I think that
• 10:20
  so many people can get caught up in this idea of like, oh, I'm
• 10:22
  going to use this one and this one and this one together, and
• 10:25
  then that completes my ratio and stuff like that.
• 10:27
  But like that can get really complicated.
• 10:28
  And like we've talked about, like the simple stuff works.
• 10:31
  And while yes, your three mix of something might create that
• 10:35
  ratio that you're hoping for, but if we can find something
• 10:38
  that can do that in a single product and makes your life
• 10:41
  easier, that might be something that's beneficial.
• 10:43
  Especially if you're an athlete who's looking for like a time
• 10:45
  crunch situation or doesn't have the ability to purchase all
• 10:48
  three of those products because stuff can get really expensive.
• 10:51
  Yeah. And it's not that it's not going
• 10:53
  to be effective, but it's just not going to be as effective as
• 10:56
  something else that you could be spending your money on or even,
• 10:59
  you know, looking at like an egg, right?
• 11:01
  Having three eggs. Eggs are rich and leucine and
• 11:03
  you're going to get, you know, 21 grams of protein there.
• 11:06
  Having three eggs is so much cheaper than taking a BCA
• 11:09
  powder. And you're going to get better
• 11:10
  results with a whole egg. What about something like an
• 11:14
  energy product? Can you define like what an
• 11:17
  energy product is first of all? So I actually don't think
• 11:20
  there's any standard of identity for an energy drink or an energy
• 11:25
  product and therefore it doesn't have AI would say standardized
• 11:30
  definition. And you can correct me if I'm
• 11:31
  wrong here. Yeah, I don't think there is
• 11:33
  and. Because a lot of these energy
• 11:35
  products are supplement products, they have supplement
• 11:39
  labels, not nutrition facts labels.
• 11:42
  They fall under the supplement regulation guidelines and those
• 11:45
  are loosely enforced and loosely regulated.
• 11:49
  So people can just say that they have energy drinks and energy
• 11:52
  products. It's very interesting because as
• 11:54
  a consumer that might mean something different to every
• 11:58
  single person. So I think that's a very
• 11:59
  interesting question is like how do we define that?
• 12:02
  Because I think it is really hard to define it.
• 12:05
  I do think when we talk about maybe like an energy drink, we
• 12:08
  think of like a Monster or like a Red Bull or Bang, which I feel
• 12:12
  like has gone away. I feel like that was really
• 12:14
  popular a couple years ago, but Bang, they got into like a
• 12:17
  lawsuit because of the creatine in it.
• 12:18
  Celsius, super popular right now.
• 12:21
  Prime, really, really popular right now.
• 12:23
  Those I feel like are what we think of with like an energy
• 12:26
  drink. But it's very interesting
• 12:27
  because that's almost like a marketing thing that's been
• 12:31
  made-up because these drinks are not actually providing energy.
• 12:34
  They're providing stimulant in the form of caffeine.
• 12:37
  Why is a product like that not worth it?
• 12:39
  So first of all, those products are very expensive and there's
• 12:43
  often a lot of other ingredients that are listed on label.
• 12:47
  I'm not even saying that they're in the product because again,
• 12:49
  regulation is very loose on these products.
• 12:52
  There's a lot of claims and there's just a lot of stuff and
• 12:55
  these products that are not going to actually help with
• 12:58
  energy production. The main thing that as often in
• 13:00
  these products is going to be caffeine.
• 13:02
  A lot of the times we're relying on these energy drinks as a way
• 13:05
  to Band-Aid a poor fueling plan and for recovery, whether that
• 13:09
  be sleep, what if that's like rest, stretching, different
• 13:12
  things like that. And therefore, we're not going
• 13:14
  to ever optimize our performance in our health because we're
• 13:16
  trying to cover up our symptoms and we're not really diving into
• 13:19
  the real reason that we're feeling fatigued at training
• 13:22
  while we are crashing in the middle of the afternoon.
• 13:24
  I think this can even be true for non athlete populations as
• 13:28
  well, Like if we're just looking at students in general and they
• 13:31
  need Celsius to get through their day in order to feel like
• 13:33
  they're alert in class and things like that.
• 13:35
  We might not be recovering. Like you said, not sleeping
• 13:37
  enough, not resting enough. We might not be fueling enough
• 13:40
  in order to feel actually energized versus stimulating in
• 13:43
  order to get through whatever task it is that we have in order
• 13:46
  to do that. What are some things that you
• 13:48
  would recommend maybe implementing in place of an
• 13:51
  energy product for an athlete? I think a lot of the time we're
• 13:54
  feel guilty about eating. And so in the afternoon, instead
• 13:57
  of like fueling the way that we should be fueling or, you know,
• 14:00
  having carbs and protein and a snack, we're going towards an
• 14:03
  energy drink because it's giving us energy without giving us
• 14:06
  sugar or giving us carbohydrates when sugar and carbohydrates are
• 14:09
  actually going to be the things that give us energy.
• 14:11
  So we're almost feeling guilty about eating and therefore
• 14:15
  grabbing an energy drink because it is a safer or a cleaner
• 14:18
  option than actually giving our body what we want.
• 14:20
  So listening to our hunger cues, that's going to be a big thing.
• 14:23
  Making sure that we're eating three to four meals throughout
• 14:25
  the day, eating continuously throughout the day, and then
• 14:27
  having one to two snacks, you know, making sure that we're
• 14:30
  using the performance plate method.
• 14:31
  So we have all six essential nutrients in there.
• 14:33
  That would be my recommendation I guess, to increase energy
• 14:36
  levels from a feeling perspective.
• 14:37
  This one, we're going to have to do a lot of like definition on
• 14:40
  it, but what about hydration products?
• 14:42
  That's the last thing that we have listed today to talk about
• 14:44
  is something you might be wasting your money on.
• 14:46
  That's a sports nutrition product.
• 14:47
  What is the difference between a hydration product and a sports
• 14:49
  drink? Just like energy products, I
• 14:51
  don't think there's a definition for a hydration product or like
• 14:54
  a sports drink. And therefore it can be so
• 14:57
  confusing as a consumer because everything is coming out with we
• 15:01
  have the best electrolytes, we're the best way to rehydrate.
• 15:05
  This is clean hydration, this is sugar free hydration.
• 15:08
  There's so many different products out there and it's so
• 15:11
  confusing. People don't know what to get.
• 15:13
  I mean, even I've talked about this before, but like Robbie and
• 15:15
  I have gone to Costco and he has like looked at me and been like,
• 15:19
  this is so overwhelming. And he lives with a sports
• 15:22
  dietitian. It's so hard to just navigate
• 15:24
  all the products out there because they're all different as
• 15:27
  a consumer and as an athlete, you might have these different
• 15:30
  hydration products in different situations, right?
• 15:32
  So like we talked about, you know, a Gatorade, right?
• 15:34
  We talked about how Gatorade, it's really great for giving you
• 15:37
  energy and some electrolytes around training.
• 15:39
  That's great. But you should be drinking just
• 15:41
  Gatorade throughout the day, like you should be drinking
• 15:43
  water. So it's really hard to navigate.
• 15:45
  And I think what's happened is there's a lot of bad hydration
• 15:47
  products out there that people are spending their money on and
• 15:50
  thinking that that's going to help rehydrate them or help with
• 15:53
  their performance, and it's not. Going to I think the one that I
• 15:56
  think of with this specifically as far as a hydration product
• 15:59
  would probably be like a coconut water that I have seen people
• 16:02
  like carrying around the big jug of coconut water like at the gym
• 16:06
  recently. So I'd love for you to kind of
• 16:07
  like talk about like why that might not be helping replenish
• 16:11
  that person's like sweat losses the way that we think it is
• 16:14
  because that's I think likely the reason why this person was
• 16:17
  carrying around or choosing that as their beverage or choice.
• 16:19
  Yes, this is very confusing because coconut water does
• 16:23
  contain electrolytes. It's really rich in potassium,
• 16:26
  which is an important electrolyte.
• 16:28
  And most people when we look at the recommended daily amount are
• 16:31
  not getting that amount. They're not getting or hitting
• 16:34
  the RDA, the recommended amount. And therefore they might see
• 16:38
  like negative health outcomes because they're not meeting that
• 16:40
  electrolyte amount. That being said, though,
• 16:43
  potassium is not really lost in sweat.
• 16:45
  It's not going to be the main electrolyte that you lose in
• 16:47
  your sweat. So as an athlete, your potassium
• 16:50
  needs are not elevated as a human, right?
• 16:53
  We look at the human first. You need to meet your potassium
• 16:56
  needs as a human. Those needs do not really change
• 16:59
  because you're an athlete. That is not the case with
• 17:01
  sodium, because when you sweat, sodium is the main electrolyte
• 17:04
  that you lose in your sweat. As an athlete, your sodium needs
• 17:07
  are going to be elevated. So will this individual at the
• 17:10
  gym carrying a huge jug of coconut water.
• 17:13
  See performance benefits from the coconut water, maybe if
• 17:16
  they're deficient in potassium, but it's not going to help with
• 17:19
  any of that sweat replenishment and it's not going to help with
• 17:22
  replacing the sodium or the electrolytes quote, UN quote
• 17:25
  that are lost because they're sweating at the gym.
• 17:28
  You've talked about this before, but can you talk about the
• 17:30
  distribution of butt loss from electrolytes as far as how much
• 17:34
  percentage wise is the sodium and how much percentage wise is
• 17:37
  some of the other electrolytes that we lose?
• 17:38
  Yeah. So this is very individualized.
• 17:40
  It does change based off of your diet, right?
• 17:43
  So if you eat more salt or eat more sodium, you're going to
• 17:45
  have more sodium loss in your sweat.
• 17:47
  But we can say generally speaking about probably 90 to
• 17:50
  95% of the electrolytes that you lose in your sweat are going to
• 17:53
  be sodium. And then five to 10% of the
• 17:56
  other electrolytes that you're losing are going to be potassium
• 17:59
  chloride, calcium, magnesium, but the main one actually
• 18:02
  probably coming from chloride. But but most of the time when
• 18:05
  we're replenishing sodium, right, we're replenishing it
• 18:08
  with salt, which is sodium chloride.
• 18:10
  So we're going to get that sodium in that chloride
• 18:12
  replenishment there. So what makes a hydration
• 18:14
  product then a waste of money? I think it's challenging because
• 18:18
  we're told by marketing that these products are superior to
• 18:20
  something like a water. It can be hard to justify,
• 18:23
  especially for a family or maybe a college student spending, you
• 18:27
  know, $3 on a way to just drink more water, right?
• 18:31
  So something like a Prime is not really going to have the right
• 18:33
  electrolyte in it. It doesn't have any
• 18:35
  carbohydrates. So it's gonna be just a way for
• 18:37
  somebody to drink more fluids, making that $3 when you could
• 18:41
  just refill your water bottle at a water fountain for free.
• 18:45
  I'm not sure that the cost there is outweighing the water
• 18:49
  fountain. And I think we just sometimes,
• 18:50
  especially, you know, if we have a limited budget with our
• 18:53
  fueling, we really have to prioritize.
• 18:55
  And for me working with an athlete, I'm not recommending
• 18:58
  they prioritize a product like a Prime or some of these like
• 19:02
  special fancy hydration products when they should be prioritizing
• 19:05
  other areas of their fueling. It doesn't need to be fancy and
• 19:07
  expensive for it to be. Effective.
• 19:09
  Exactly. And even like if you're like,
• 19:11
  OK, well I'm low in potassium. Like drink coconut water.
• 19:15
  Also eat Whole Foods. Those are going to be rich in
• 19:17
  potassium. Coconut water is much cheaper
• 19:19
  than a prime and prime actually is like only 10% coconut water,
• 19:23
  I think. So most of the potassium that's
• 19:25
  actually in the product has been added and it's been fortified
• 19:29
  with it. Which I think is such an
• 19:30
  interesting when you do a deep dive into what's actually in
• 19:33
  that hydration product. So all very interesting, all
• 19:36
  very like good takeaways to think about.
• 19:38
  Like what is it that's worth our money as far as the sports
• 19:41
  nutrition product? And where can we actually put in
• 19:44
  simplified or easier products that maybe cost a little bit
• 19:47
  less that are still just as effective as some of these
• 19:49
  really highly marketed products that are out there that are
• 19:52
  geared towards athletes and performance.
• 19:54
  Thank you so much for listening to this episode of the Eat More
• 19:56
  Carbs Podcast. If you have questions for Riley
• 19:58
  and I, you can always find us online.
• 20:00
  We're at the Eat More Carbs Podcast, or you can leave them
• 20:02
  below. You can find Riley on Instagram.
• 20:03
  At Riley dot baby dot nutrition and you can find me at Jenna dot
• 20:07
  Fisher dot nutrition. Thanks so much for listening.
• 20:09
  Please make sure you rate, subscribe and review.
• 20:11
  And as always, remember to eat more carbs.