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Speaker 1: Welcome to Healthy Ish. Thanks for joining us on the

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Speaker 1: Body and Soul podcast. I hope you are feeling healthy ish.

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Speaker 1: I am Felicity Harley. Now, if you're a regular listener

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Speaker 1: of this podcast, you will know that a couple of

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Speaker 1: months ago I run a half marathon as part of

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Speaker 1: the Nike Melbourne Marathon Festival. And helping me fuel my

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Speaker 1: training and of course my race was Sarah Whierson. Now

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Speaker 1: she's a senior dietitian and nutrition consultant specializing in women's

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Speaker 1: health and fueling all types of athletes. She's also femi's

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Speaker 1: resident dietitian. She was so good so I wanted to

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Speaker 1: get her on the podcast to share all that she

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Speaker 1: knows about eating before versus after your training. Which one

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Speaker 1: should you do or should you do both? Well, she's

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Speaker 1: going to help us out here and also recommend the

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Speaker 1: best foods to eat. Hey, as you know, we keep

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Speaker 1: our healthiest episodes short, so listening to extra Healthy Ish

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Speaker 1: where Sarah talks about how to fuel your body to

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Speaker 1: hit your fitness peak, you can grab that episode where

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Speaker 1: we get your podcasts. Sarah, thank you for joining us

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Speaker 1: on Healthy Today.

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Speaker 2: How are you?

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Speaker 3: I'm good for Elasabe It's really nice to see you again.

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Speaker 1: Yeah, nice to see you again. And I have to

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Speaker 1: say a big thank you. You helped get me over

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Speaker 1: the line of the NAKE Melbourne Well half marathon. I

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Speaker 1: didn't do the marathon, but you guided my nutrition and eating,

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Speaker 1: so thank you.

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Speaker 3: Oh you were so welcome. It takes like a good client.

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Speaker 3: I feel like you were really receptive to information.

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Speaker 2: So thank you. Yeah. Tell what do you do? What's

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Speaker 2: your role with Narki and Fermi.

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Speaker 3: So I'm a dietician and my special areas of interest

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Speaker 3: in woman's house and then alsop and exercise nutrition. I

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Speaker 3: kind of blend the two together to support female athletes.

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Speaker 3: And when I say athlete, it can be like myself

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Speaker 3: hobbyist just moves for joy, or it might be someone

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Speaker 3: is a little bit more athletically gifted than me, and

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Speaker 3: my role was for me. So we have like a

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Speaker 3: team of health experts and I kind of sit as

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Speaker 3: the dietitian and nutrition expert. And then obviously for me

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Speaker 3: and Nik have an amazing working relationship and so I've

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Speaker 3: got the joy of supporting and meeting you and that

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Speaker 3: lead up to the Nike now the marathon festival and

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Speaker 3: supporting your half marathon.

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Speaker 2: Effit.

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Speaker 1: Yeah, Look, I found it personally really valuable because often

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Speaker 1: we don't even think about nutrition when it comes to training.

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Speaker 1: I mean I've never really considered it before. I mean,

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Speaker 1: I kind of know what to eat before and after,

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Speaker 1: but when I chatted to you, it made me realize

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Speaker 1: but actually I probably don't know as much as I

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Speaker 1: thought I knew. So when it comes to eating before

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Speaker 1: and after a training session, is there any preferable before

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Speaker 1: or after?

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Speaker 2: What's what's best?

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Speaker 3: The answer is kind of boss, yeah, And I think

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Speaker 3: what you speak to is like nutrition is often the

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Speaker 3: forgotten part of the training puzzle. You know, we're so

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Speaker 3: good at thinking about our running shoes as an example,

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Speaker 3: or your favorite sports bar or whatever it might be,

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Speaker 3: but we don't think about the impact nutrition can have.

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Speaker 3: And I always think, particularly with that pre workout, like

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Speaker 3: literally imagining you're putting fuel in the tank, Like, it

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Speaker 3: makes so much sense to me to be able to

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Speaker 3: top up those nutrition stores so you can feel your

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Speaker 3: potential during an exercise session and then after what we're

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Speaker 3: trying to focus on is recovery, and lots of people

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Speaker 3: will do those two time points with nutrition around their

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Speaker 3: training without even thinking about it. But it's a nice

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Speaker 3: kind of reminder to come back and think about what

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Speaker 3: you're actually doing and could you be tweaking anything. So

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Speaker 3: as an example, like if someone was training at four

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Speaker 3: o'clock in the afternoon, they were going out for a

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Speaker 3: training run, then their lunchtime meal would serve as their

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Speaker 3: pre workout meal, so it's a natural meal that would

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Speaker 3: fall in the day. But if someone was waking up

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Speaker 3: at six o'clock in the morning to go out for

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Speaker 3: a bit of a jog, then if they're not including

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Speaker 3: that pre workout nutrition, and I think training your body

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Speaker 3: to do that is a really important thing to do. Likewise,

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Speaker 3: with recovery nutrition, most people might naturally come back from

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Speaker 3: a training session and have their next natural meal. So

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Speaker 3: that four o'clock example I gave you, you might come

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Speaker 3: back and maybe Hoby's booked your dinner.

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Speaker 2: That would be a recovery meal.

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Speaker 3: It would be nice right in the Spanish ev end,

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Speaker 3: but that would be your recovery meal. So it doesn't

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Speaker 3: necessarily need to be additional food in your diet, but

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Speaker 3: thinking about the timing of your training and including that

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Speaker 3: pre and pops to work out nutrition is really important.

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Speaker 1: Let's pick up on that six am one, because that's

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Speaker 1: a really interesting one.

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Speaker 2: If you are an early morning a runner.

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Speaker 1: Or exerciser, how do you how should you fit in

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Speaker 1: your pre training snack or meal.

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Speaker 3: I mean, if I think about most runners, and I'm

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Speaker 3: sure you would have seen this in your training plan

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Speaker 3: for your half marathon if it's there, would have been

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Speaker 3: like a different load across your week and would normally

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Speaker 3: see like a long run. Usually a trainer would put

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Speaker 3: that on a weekend or a day that's not at

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Speaker 3: works to allow you time to actually do the training,

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Speaker 3: but also to have those nutrition targets as well. So

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Speaker 3: if I think about and we talked about this in

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Speaker 3: New Console Felicity, but that long run nutrition, like timing

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Speaker 3: that pre workout meal two to three hours before that

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Speaker 3: long run is really important. So if you were getting

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Speaker 3: up at eight o'clock on the weekend to go for

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Speaker 3: your long run, then what I'm saying is at five am,

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Speaker 3: which I know sounds really early and evil on a Saturday,

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Speaker 3: but you should be getting up and having your pre

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Speaker 3: workout meal or your breakfast at that time point. And

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Speaker 3: the three hour spacing is to reduce your risk of

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Speaker 3: what we call runners gut, which many runners will know

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Speaker 3: that like yucky digestion tuning and need for a public

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Speaker 3: toilet pretty frantically while you're out there training during the week,

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Speaker 3: if you're kind of getting up at six o'clock in

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Speaker 3: the morning, it would be uncommon to see big training

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Speaker 3: efforts before a workday, and so you can get away

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Speaker 3: with eating closer to the beginning of that training session

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Speaker 3: and smaller portions. And an example are often of clients

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Speaker 3: is if you're not eating before exercise at the moment

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Speaker 3: during the week, then just start really small, so like

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Speaker 3: a banana as an example of a really easy to

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Speaker 3: digest carbohydrate, carbohydrates powering your muscles for your exercise effort.

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Speaker 3: Most people can train their mind in their gut to

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Speaker 3: tolerate just a banana before they heat out the door,

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Speaker 3: and then you might start to play with increasing that

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Speaker 3: if you notice, actually, hey, I really liked how I

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Speaker 3: felt on that training session from having something to eat,

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Speaker 3: you can start to play with increasing their food volume.

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Speaker 1: What are some other go to pre snacks? I mean

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Speaker 1: for those who don't like bananas, which is actually me unfortunately.

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Speaker 3: I think I would remember that, but no, no, no, I.

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Speaker 1: Don't even think I told you in that concept because

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Speaker 1: I'm almost embarrassed so that I don't like them.

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Speaker 2: Because the runners go to snacks.

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Speaker 3: We are, we are, I'll be screened. So banana is

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Speaker 3: just an example of like a quick and to eat,

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Speaker 3: easy to deduce carbohydrates, or it's low and ruffage fiber.

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Speaker 3: So other options that people love is like a piece

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Speaker 3: of toast with like peanut butter or honey if you

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Speaker 3: want some additional carbo hydrate. Some people love things like

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Speaker 3: yogat or smoothies. I personally don't love the liquid slashing

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Speaker 3: around my tummy while I'm training, but other people they

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Speaker 3: can tolerate that just fine. A proting bar would be

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Speaker 3: another kind of common option, particularly one that contains carbohydrate,

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Speaker 3: or like a musli bar or some bliss balls or

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Speaker 3: is another common one that people will turn to.

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Speaker 2: It's just a bit of trial and error, isn't it. Really?

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Speaker 1: They are great examples and just okay, maybe I'll try this.

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Speaker 1: Oh no, I don't feel so good after having that. Yeah,

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Speaker 1: And is there any time frame before, like you know,

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Speaker 1: you were saying the three hours, is there you know,

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Speaker 1: anything an hour or half an hour? I mean, is

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Speaker 1: there any kind of how close can you.

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Speaker 3: Eat to a run, you can train yourself to tolerate

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Speaker 3: it much earlier. So for like a big running effort.

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Speaker 3: As an example I was giving before, that two to

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Speaker 3: three hour time space is to avoid that runners gat.

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Speaker 3: As I mentioned before, when you eat food, it takes

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Speaker 3: about twenty minutes from the carbohydrate that you've had in

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Speaker 3: your meal to turn into glucose in your small intestine

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Speaker 3: and then into your blogstring. So and kind of allowing

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Speaker 3: time to kick in is also really important. And when

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Speaker 3: you include protein with a meal, it kind of juice

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Speaker 3: is how quickly that car becomes glucose. So what I'm

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Speaker 3: saying is you don't need to eat your banana and

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Speaker 3: then you've got twenty minutes before it's in your bond

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Speaker 3: stream and you got to head out the door. But

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Speaker 3: if you do something make the banana and the peanut butter,

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Speaker 3: you're slowing down how quickly that banana will become carver

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Speaker 3: hydrate or glucose, if that makes sense, and can slow

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Speaker 3: it down. And people have been running or exercising for

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Speaker 3: a long time usually able to tolerate eating quite quickly

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Speaker 3: or close in comparison to their training, but it takes time.

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Speaker 3: To work up to that. So I would start with

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Speaker 3: that morning example of six am, And I think what's

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Speaker 3: practical for people is like five am, if you can

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Speaker 3: get up and have something to eat and drink, is.

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Speaker 1: It really damaging or how damaging is it on the

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Speaker 1: body if you just go out for a run, you know,

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Speaker 1: like to say do a six or seven kg trade yeah,

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Speaker 1: like and not eat.

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Speaker 3: For woman in particular, there's evidence that our cortisol, so

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Speaker 3: that's a hormone that we make. Lots of people will

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Speaker 3: be familiar with that hormone in the context of stress,

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Speaker 3: but there's evidence that we make a bigger cortisole response

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Speaker 3: when we train faster compared to men. And like in

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Speaker 3: my work either with a lot with women who have

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Speaker 3: problems with a regular ovulation or loss of period, and

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Speaker 3: some of the things that I talk about is kind

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Speaker 3: of understanding that cortisol impact on your brain and your

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Speaker 3: brain controls ovulation, and ovulation is the event in your

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Speaker 3: body that predates the period. The consequence would be potentially

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Speaker 3: like risk of underfueling. You don't get the most out

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Speaker 3: of your training when you're not fueling as well properly,

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Speaker 3: and that can lead to maybe not necessarily a consequence

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Speaker 3: in that six k run, But if you think about

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Speaker 3: you've still got the entire work day or parenting day

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Speaker 3: or study day to get to like through I'll often

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Speaker 3: see clients talking about being really low in energy or

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Speaker 3: really hungry craving sugar at like three o'clock, and I

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Speaker 3: don't focus on that point in time with them. I

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Speaker 3: zoom out and go all the way back to before

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Speaker 3: that run. What did you do? And can we start

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Speaker 3: there to make some changes?

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Speaker 1: Yeah, good advice, And just quickly before we go, let's

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Speaker 1: just touch on after training. What's perhaps you know, your

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Speaker 1: go two meal or something that we sh would be

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Speaker 1: eating it at what time frame should we be taking

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Speaker 1: it in?

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Speaker 3: Really good question. So I try and focus on what

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Speaker 3: I call the three hours, which is you want to rehydrate,

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Speaker 3: so obviously replace fluids that you've lost through sweat. You

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Speaker 3: want to promote repair of your muscles by including a

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Speaker 3: protein source. And you want to replenish your carbohydrate stores

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Speaker 3: that you've used while you've been exercising, so including a

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Speaker 3: carb And I think a really easy way to think

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Speaker 3: about this is trying to include like a glass of

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Speaker 3: fluid and a protein and a carb on your plate.

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Speaker 3: It can be your natural next meal or snack, and

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Speaker 3: we want you to be replenishing those stores between like

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Speaker 3: sixty to ninety minutes after a training session finishing. So

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Speaker 3: for U six am example, you head your banana, you

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Speaker 3: went through your six k run, you come back. Breakfast

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Speaker 3: is your recovery meal, and most people would naturally include

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Speaker 3: a protein and a carb at those meal times if

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Speaker 3: that recovery nutrition is falling outside of a natural meal.

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Speaker 3: I think smoothies are a really great example of being

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Speaker 3: able to hit like hydration, protein and carb really easily

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Speaker 3: thinking about what you're when we've got in this movie, Sarah.

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Speaker 2: Thank you for coming on healthy Ish. Thank you.

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Speaker 1: I like that. The three hours of recovery. That's a

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Speaker 1: little easy thing to remember next time you finish your workout.

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Speaker 1: And I'm just hanging on to the rest. We all

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Speaker 1: want rest right now, don't we? More than ever? Anyway,

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Speaker 1: I hope you did enjoy this chat. If you did,

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Speaker 1: tell us rate and review this episode. You can subscribe

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Speaker 1: to Healthy Ish anything else head to body and sooul

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Speaker 1: dot com dot you followus on socials. You can grab

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Speaker 1: me at Felicity Harley Well dm me. You can't grab

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Speaker 1: our print edition, which is out in your local Sunday paper.

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Speaker 1: Thanks again for listening, and stay healthy ish