1
00:00:01,440 --> 00:00:04,000
Speaker 1: Welcome back to Hurdle Moment from Hurdle, a podcast that

2
00:00:04,040 --> 00:00:07,360
Speaker 1: talks to everyone from entrepreneurs to top CEOs and athletes

3
00:00:07,400 --> 00:00:10,280
Speaker 1: about how they've gotten through tough times hurdles of sorts

4
00:00:10,480 --> 00:00:13,800
Speaker 1: by leaning into wellness. Today, I'm going to be chatting

5
00:00:13,960 --> 00:00:16,960
Speaker 1: all about running nutrition.

6
00:00:17,239 --> 00:00:22,040
Speaker 2: With Carrie Glassman. Carrie, how do you introduce yourself? Oh? Wow,

7
00:00:22,079 --> 00:00:24,239
Speaker 2: it just depends on where I am.

8
00:00:23,920 --> 00:00:27,760
Speaker 3: On the day, on the day, the time, the place. Yes,

9
00:00:28,400 --> 00:00:34,120
Speaker 3: so you could say, registered dietitian, nutritionist, mom, ceo, author, entrepreneur,

10
00:00:34,760 --> 00:00:37,960
Speaker 3: all the hats, sneaker lover, whatever you want, I love.

11
00:00:38,040 --> 00:00:41,559
Speaker 1: We share this passion lover. We share this passion for

12
00:00:41,600 --> 00:00:45,280
Speaker 1: sneakers perfect well. Obviously, as Carrie said, she's a registered dietitian,

13
00:00:45,320 --> 00:00:48,520
Speaker 1: which means she is the right person to be giving

14
00:00:48,600 --> 00:00:50,840
Speaker 1: us all of the insight as to how we should

15
00:00:50,880 --> 00:00:53,319
Speaker 1: be fueling, whether it's a regular run day, if it's

16
00:00:53,320 --> 00:00:58,120
Speaker 1: a long run day, if it's that big shiny marathon day,

17
00:00:58,280 --> 00:01:01,600
Speaker 1: all of the things we're gonna rapping about nutrition today.

18
00:01:02,320 --> 00:01:04,840
Speaker 1: As you guys know, you can find Hurdle podcasts at

19
00:01:04,920 --> 00:01:07,280
Speaker 1: Hurdle Podcasts on Instagram, Twitter and Facebook.

20
00:01:07,480 --> 00:01:09,080
Speaker 2: Carrie, how do they find.

21
00:01:09,040 --> 00:01:15,040
Speaker 3: You Nutritious Life Official on Instagram, and yeah, I'd say

22
00:01:15,160 --> 00:01:17,399
Speaker 3: that's the best way. Nutritiouslife dot com as well.

23
00:01:17,600 --> 00:01:18,039
Speaker 2: Perfect.

24
00:01:18,080 --> 00:01:21,480
Speaker 1: If you have any questions after you listen to this episode,

25
00:01:21,480 --> 00:01:23,400
Speaker 1: feel free to reach out to us and we will

26
00:01:23,440 --> 00:01:25,880
Speaker 1: try our best to give you a hand with that.

27
00:01:26,680 --> 00:01:40,360
Speaker 1: Let's get to hurdling. Running is bigger than just the

28
00:01:40,440 --> 00:01:43,800
Speaker 1: act of running a lot of This is an episode

29
00:01:43,840 --> 00:01:45,560
Speaker 1: that's been a long time coming because I get so

30
00:01:45,680 --> 00:01:49,440
Speaker 1: many questions about how to fuel. But I am not

31
00:01:49,880 --> 00:01:51,840
Speaker 1: the expert in this arena, which is why I'm so.

32
00:01:51,880 --> 00:01:53,680
Speaker 2: Happy to have you here.

33
00:01:54,240 --> 00:01:58,200
Speaker 3: But you know what's so interesting, You're definitely the expert

34
00:01:58,320 --> 00:02:02,160
Speaker 3: of you, right, and runners, I would say, no, their

35
00:02:02,200 --> 00:02:06,480
Speaker 3: bodies really well, and what works for one person is

36
00:02:06,520 --> 00:02:09,119
Speaker 3: not necessarily going to work for another. So even if

37
00:02:09,160 --> 00:02:12,400
Speaker 3: I said, Emily, this is exactly how many grams of

38
00:02:12,400 --> 00:02:15,040
Speaker 3: carbohydrates you should be having on a long run, and

39
00:02:15,080 --> 00:02:16,960
Speaker 3: this is exactly the type of you know, how much

40
00:02:17,000 --> 00:02:19,560
Speaker 3: hydration you should be getting, and this is how you

41
00:02:19,600 --> 00:02:22,799
Speaker 3: should refuel, it might not work for you, it might

42
00:02:22,840 --> 00:02:26,640
Speaker 3: cause you gi distress, and another person it might be perfect.

43
00:02:27,120 --> 00:02:30,120
Speaker 3: So it really is one of those things where there

44
00:02:30,240 --> 00:02:37,480
Speaker 3: are these yes, ideas and theories and formulas and science

45
00:02:37,680 --> 00:02:40,679
Speaker 3: behind recommendations, of course. I mean I always talk about

46
00:02:40,720 --> 00:02:43,280
Speaker 3: the science and the research, right, So there's science and

47
00:02:43,360 --> 00:02:48,000
Speaker 3: research behind certain recommendations. But for athletes, it is so

48
00:02:48,120 --> 00:02:51,280
Speaker 3: specific to the individual, and what works for one person

49
00:02:51,560 --> 00:02:54,519
Speaker 3: isn't necessarily going to work for another. I mean, I've

50
00:02:54,520 --> 00:02:57,200
Speaker 3: had athletes, you know, they love like goo type of

51
00:02:57,320 --> 00:03:00,760
Speaker 3: packets for long distance training, and then they're athletes where

52
00:03:00,760 --> 00:03:05,120
Speaker 3: that gives them horrible gi distress and they can only

53
00:03:05,240 --> 00:03:07,799
Speaker 3: use like honey sticks, you know, those honey sticks, old

54
00:03:07,800 --> 00:03:09,720
Speaker 3: fashioned like honey sticks of them. Right.

55
00:03:10,000 --> 00:03:12,600
Speaker 2: So there, so it's real. It really really varies.

56
00:03:12,639 --> 00:03:15,320
Speaker 3: And the thing I say to people what's most important

57
00:03:15,320 --> 00:03:19,560
Speaker 3: when it comes to figuring out your fueling and hydration

58
00:03:19,800 --> 00:03:22,960
Speaker 3: for training, This is the most important thing is you

59
00:03:23,040 --> 00:03:25,600
Speaker 3: have to practice it. You can't just think, oh, I've

60
00:03:25,600 --> 00:03:28,440
Speaker 3: been training and running and now I've got a long run,

61
00:03:28,520 --> 00:03:30,760
Speaker 3: I'm going to start taking you know gooz or I'm

62
00:03:30,760 --> 00:03:32,679
Speaker 3: going to start using these bars, or I'm going to

63
00:03:32,720 --> 00:03:34,680
Speaker 3: start with this you know sports drink.

64
00:03:34,760 --> 00:03:37,920
Speaker 2: You absolutely have to practice.

65
00:03:37,840 --> 00:03:43,080
Speaker 3: Multiple times and really figure out how much, what kind

66
00:03:43,120 --> 00:03:46,160
Speaker 3: when to use your fuel and hydration and that is

67
00:03:46,200 --> 00:03:47,560
Speaker 3: what is most key.

68
00:03:47,600 --> 00:03:50,680
Speaker 1: Right, Okay, So the takeaway from this intro is that

69
00:03:50,720 --> 00:03:55,640
Speaker 1: there's no one size fits all solution and practice practice practice, absolutely.

70
00:03:55,760 --> 00:03:56,080
Speaker 2: Okay.

71
00:03:56,240 --> 00:03:59,880
Speaker 1: So let's break it down then, first by talking about

72
00:04:00,560 --> 00:04:04,600
Speaker 1: general eating for runners, like not necessarily on race day.

73
00:04:04,760 --> 00:04:07,200
Speaker 1: Just a lot of people say, well, if I'm only

74
00:04:07,240 --> 00:04:11,080
Speaker 1: going out to run three four five miles, obviously that's

75
00:04:11,080 --> 00:04:12,840
Speaker 1: going to be a little bit different than going out

76
00:04:12,840 --> 00:04:14,280
Speaker 1: to Europe for that long run.

77
00:04:14,560 --> 00:04:15,280
Speaker 2: I mean, you.

78
00:04:15,240 --> 00:04:18,760
Speaker 3: Really don't, unless if you're training for a longer run,

79
00:04:18,839 --> 00:04:21,840
Speaker 3: let's say a half marathon or a marathon, you might

80
00:04:21,960 --> 00:04:25,240
Speaker 3: want a fuel during your training run, even if you're

81
00:04:25,320 --> 00:04:29,440
Speaker 3: running after let's say anywhere from sixty to ninety minutes.

82
00:04:29,480 --> 00:04:32,960
Speaker 3: Definitely ninety minutes and on, but sixty to ninety if

83
00:04:33,000 --> 00:04:37,080
Speaker 3: you're training for a longer, longer run. But if you're

84
00:04:37,320 --> 00:04:41,400
Speaker 3: just the casual athlete who's doing a long weekend run

85
00:04:41,720 --> 00:04:44,000
Speaker 3: of even seventy five minutes or a workout like that,

86
00:04:44,040 --> 00:04:45,920
Speaker 3: you don't need to be fueling during that.

87
00:04:46,279 --> 00:04:48,200
Speaker 2: Sometimes you don't even need to be hydrating.

88
00:04:48,560 --> 00:04:54,279
Speaker 3: I mean, I do encourage hydration throughout, and I think

89
00:04:54,279 --> 00:04:56,760
Speaker 3: for most people they feel better, they stay more alert.

90
00:04:57,040 --> 00:05:01,560
Speaker 3: There Obviously it's important to stay hydrated for many different reasons,

91
00:05:01,600 --> 00:05:04,680
Speaker 3: but I think they perform better and just just easier

92
00:05:04,720 --> 00:05:08,240
Speaker 3: to rehydrate right when you don't when you don't become dehydrated.

93
00:05:08,279 --> 00:05:11,360
Speaker 3: But technically, I mean, they would even be fine. You're

94
00:05:11,400 --> 00:05:14,039
Speaker 3: not necessarily going to dehydrate yourself at that for that

95
00:05:14,120 --> 00:05:16,320
Speaker 3: time period. So most people, I mean, I think the

96
00:05:16,360 --> 00:05:21,000
Speaker 3: biggest misconception is that these casual athletes, even people that

97
00:05:21,040 --> 00:05:23,039
Speaker 3: work out six seven days a week and work out

98
00:05:23,120 --> 00:05:26,120
Speaker 3: hard for an hour, they think that they need, you know,

99
00:05:26,560 --> 00:05:29,719
Speaker 3: special types of you know fuel during a workout or

100
00:05:29,760 --> 00:05:32,960
Speaker 3: after a workout or before a workout. There's no special

101
00:05:33,000 --> 00:05:35,960
Speaker 3: fuel there really isn't. It's really eating. And I would

102
00:05:36,000 --> 00:05:39,160
Speaker 3: say your pre workout meal and your post workout meal

103
00:05:39,480 --> 00:05:41,640
Speaker 3: is really just it depends on when you work out.

104
00:05:41,960 --> 00:05:42,599
Speaker 2: So if you.

105
00:05:43,160 --> 00:05:47,520
Speaker 3: Work out, let's say after work your post workout meal

106
00:05:48,000 --> 00:05:49,600
Speaker 3: where you want to get in a certain amount of

107
00:05:49,600 --> 00:05:54,080
Speaker 3: carbohydrates and protein and antioxidants. That might just be your dinner.

108
00:05:54,360 --> 00:05:57,520
Speaker 3: It's not like you need this special post workout snack

109
00:05:57,600 --> 00:05:59,400
Speaker 3: or something. It's really just your dinner. You just have

110
00:05:59,440 --> 00:06:03,080
Speaker 3: to make sure that you're timing your snacks and your

111
00:06:03,120 --> 00:06:06,039
Speaker 3: meals around your workout, and that you are getting the

112
00:06:06,040 --> 00:06:08,080
Speaker 3: types of nutrients that are best for your body.

113
00:06:08,600 --> 00:06:08,960
Speaker 2: Got it?

114
00:06:09,000 --> 00:06:11,760
Speaker 1: Okay, So then let's frame less specific. Then to the

115
00:06:11,800 --> 00:06:14,440
Speaker 1: person that's doing a half marathon or a marathon, it's

116
00:06:14,480 --> 00:06:16,880
Speaker 1: the week of the marathon and a lot of times

117
00:06:16,880 --> 00:06:18,839
Speaker 1: people will be like, Okay, I need to carbo load,

118
00:06:18,880 --> 00:06:21,479
Speaker 1: so they go crazy on the carbs for the.

119
00:06:21,480 --> 00:06:22,320
Speaker 2: Whole week leading up.

120
00:06:22,360 --> 00:06:25,560
Speaker 1: So what's like the a smart eating strategy for the

121
00:06:25,600 --> 00:06:28,280
Speaker 1: week leading up to some sort of endurance race.

122
00:06:28,560 --> 00:06:31,560
Speaker 3: Okay, So, first of all, carbo loading can work against

123
00:06:31,600 --> 00:06:33,240
Speaker 3: a lot of people. For some people, it makes them

124
00:06:33,240 --> 00:06:36,479
Speaker 3: feel sluggish and it doesn't work. So that again is

125
00:06:36,560 --> 00:06:38,560
Speaker 3: kind of like something you need to practice. So if

126
00:06:38,600 --> 00:06:42,760
Speaker 3: you have not carbo loaded, you definitely shouldn't try it

127
00:06:42,880 --> 00:06:45,520
Speaker 3: right before a race. You should try it while you're

128
00:06:45,560 --> 00:06:47,680
Speaker 3: you know, practicing, or maybe if it's just a fun

129
00:06:47,800 --> 00:06:49,400
Speaker 3: race and you want to try it for that race,

130
00:06:49,600 --> 00:06:51,479
Speaker 3: but be aware it might not work for you, it

131
00:06:51,560 --> 00:06:54,920
Speaker 3: might make you feel sluggish, does not work for everyone.

132
00:06:55,240 --> 00:06:57,760
Speaker 3: The second thing I'll say about that is, again you

133
00:06:57,839 --> 00:07:00,680
Speaker 3: just need to be practicing about it, but also you

134
00:07:00,720 --> 00:07:04,200
Speaker 3: need what's most important during that week before of course,

135
00:07:04,240 --> 00:07:06,279
Speaker 3: you want to eat healthy, and you want to get

136
00:07:06,360 --> 00:07:08,920
Speaker 3: rest and you want to stay hydrated, but you actually

137
00:07:08,960 --> 00:07:12,160
Speaker 3: need to be eating like you've been training. You don't

138
00:07:12,200 --> 00:07:15,000
Speaker 3: really want to change much. What I say is you

139
00:07:15,120 --> 00:07:17,200
Speaker 3: just want to make sure you're on your A game.

140
00:07:17,640 --> 00:07:20,240
Speaker 3: So that goes for your hydration, because even you know,

141
00:07:20,240 --> 00:07:22,040
Speaker 3: when you're training, you might have a day a day

142
00:07:22,040 --> 00:07:23,640
Speaker 3: where you're sort of like, you don't get as much

143
00:07:23,680 --> 00:07:25,360
Speaker 3: water in, and you might have a day where you're

144
00:07:25,520 --> 00:07:27,480
Speaker 3: not eating as well, or you go to a friend's

145
00:07:27,480 --> 00:07:29,560
Speaker 3: wedding and you totally go off track and you drink

146
00:07:29,600 --> 00:07:30,920
Speaker 3: four nights in a row, you know what I mean.

147
00:07:31,080 --> 00:07:33,120
Speaker 3: Even if you're training for half marathon or marathon, you

148
00:07:33,120 --> 00:07:34,840
Speaker 3: may fall off a little bit. I would just say

149
00:07:34,840 --> 00:07:37,880
Speaker 3: the most important thing the week before is to eat

150
00:07:38,240 --> 00:07:41,080
Speaker 3: like you've been eating on your best weeks during training

151
00:07:41,400 --> 00:07:43,880
Speaker 3: and just don't you know, don't just make it the

152
00:07:43,880 --> 00:07:46,360
Speaker 3: best you know again, be on your A game with

153
00:07:46,440 --> 00:07:49,440
Speaker 3: your sleep, with your hydration, with your meals, and so

154
00:07:49,640 --> 00:07:51,680
Speaker 3: as far as if you're carb loading, I mean, that's

155
00:07:51,760 --> 00:07:54,200
Speaker 3: a whole other topic for the specifics of how to

156
00:07:54,240 --> 00:07:56,480
Speaker 3: do it. But if you're doing that, you should have

157
00:07:56,560 --> 00:07:58,880
Speaker 3: your game plan of how you've done it, you know

158
00:07:59,280 --> 00:08:02,360
Speaker 3: before and exactly what works for you. If you're not

159
00:08:02,480 --> 00:08:06,640
Speaker 3: carbo loading, you still obviously need a certain amount of

160
00:08:06,640 --> 00:08:10,040
Speaker 3: your calories from carbohydrates. You need a proportion of nutrients carbs, fats,

161
00:08:10,040 --> 00:08:12,800
Speaker 3: and protein, and you need to be eating them consistently

162
00:08:12,920 --> 00:08:15,600
Speaker 3: throughout the day. And again, depending upon the timing of

163
00:08:15,640 --> 00:08:18,400
Speaker 3: your runs, you might have a breakfast, snack, lunch, snack,

164
00:08:18,480 --> 00:08:20,880
Speaker 3: dinner snack, or you might be the type of person

165
00:08:20,920 --> 00:08:23,960
Speaker 3: that has a later breakfast and then lunch and then

166
00:08:24,000 --> 00:08:27,239
Speaker 3: a snack snack later dinner. I mean it really again,

167
00:08:27,280 --> 00:08:29,400
Speaker 3: it depends on what you've been doing, what's been working

168
00:08:29,440 --> 00:08:31,600
Speaker 3: for you. But the most important thing to be doing

169
00:08:31,680 --> 00:08:36,120
Speaker 3: is getting that balance of carbohydrates, protein and healthy fat.

170
00:08:36,200 --> 00:08:38,760
Speaker 3: So maybe let's say you're getting your grilled salmon and

171
00:08:38,800 --> 00:08:43,120
Speaker 3: then you have a bowl of farrow or wild rice

172
00:08:43,280 --> 00:08:45,520
Speaker 3: or sweet potato, and then you have a big green

173
00:08:45,640 --> 00:08:49,559
Speaker 3: salad and roasted vegetables. So you're getting your antioxidants, you're

174
00:08:49,600 --> 00:08:53,080
Speaker 3: getting your carbohydrates, you're getting healthy fat. Maybe you've got

175
00:08:53,280 --> 00:08:56,520
Speaker 3: the vegetables, got olive oil on the vegetables. Whatever you

176
00:08:56,559 --> 00:08:58,920
Speaker 3: want to make sure you're getting in that good balance

177
00:08:58,960 --> 00:09:03,640
Speaker 3: and getting enough carbohydrate and not reducing it, but again

178
00:09:03,800 --> 00:09:05,760
Speaker 3: not necessarily carbo loading unless.

179
00:09:05,480 --> 00:09:06,160
Speaker 2: You've practiced that.

180
00:09:06,440 --> 00:09:08,800
Speaker 1: So I know the question that's going to come next

181
00:09:08,840 --> 00:09:11,880
Speaker 1: from a listener is, Okay, you're saying I need these ratios,

182
00:09:11,920 --> 00:09:15,120
Speaker 1: like what's the ideal ratio? And again we're saying this

183
00:09:15,280 --> 00:09:19,240
Speaker 1: with the caveat that everyone is different. So someone gets

184
00:09:19,240 --> 00:09:21,320
Speaker 1: a piece of advice that says, like, you should everyone

185
00:09:21,320 --> 00:09:23,360
Speaker 1: does the pasta party the night before they run, or

186
00:09:23,400 --> 00:09:26,400
Speaker 1: whatever they do, like if in a great world, this

187
00:09:26,559 --> 00:09:28,439
Speaker 1: is like our exemplary human.

188
00:09:28,760 --> 00:09:31,240
Speaker 3: I would say for most runners. And I don't always

189
00:09:31,280 --> 00:09:33,480
Speaker 3: love giving this proportion because then I feel like people

190
00:09:33,520 --> 00:09:36,200
Speaker 3: start to get, you know, worried about counting and measuring

191
00:09:36,200 --> 00:09:39,200
Speaker 3: and weighing and blah blah blah. But I'd say thirty

192
00:09:39,360 --> 00:09:42,400
Speaker 3: thirty thirty, forty thirty, forty thirty however you want, so

193
00:09:42,760 --> 00:09:47,439
Speaker 3: thirty carbs protein, sorry, carbs, forty thirty fat and protein.

194
00:09:47,559 --> 00:09:50,280
Speaker 2: Perfect, got it? Okay, So that for.

195
00:09:50,360 --> 00:09:52,480
Speaker 3: An average person, By the way, what I usually tell

196
00:09:52,480 --> 00:09:54,680
Speaker 3: people to think about is about a third, a third

197
00:09:54,679 --> 00:09:56,600
Speaker 3: and a third, because I actually don't mind if people

198
00:09:56,600 --> 00:09:58,520
Speaker 3: have a little more fat and a little bit less

199
00:09:58,800 --> 00:10:02,120
Speaker 3: carbs and a little bit more protein. Right, I'm saying

200
00:10:02,200 --> 00:10:05,600
Speaker 3: for the runner, you might if you think about it

201
00:10:05,640 --> 00:10:08,160
Speaker 3: that way, you might go too low carbs for again

202
00:10:08,200 --> 00:10:09,400
Speaker 3: for a long distance runner.

203
00:10:09,440 --> 00:10:11,240
Speaker 2: So I just say that forty.

204
00:10:11,280 --> 00:10:15,560
Speaker 3: But even many runners are still fine with that sort

205
00:10:15,600 --> 00:10:17,760
Speaker 3: of a third third third mentality.

206
00:10:17,280 --> 00:10:17,920
Speaker 2: Got it okay?

207
00:10:17,960 --> 00:10:19,880
Speaker 3: And again that's a third. I'm saying this in quotes,

208
00:10:19,960 --> 00:10:21,359
Speaker 3: and it's not exactly.

209
00:10:22,760 --> 00:10:24,320
Speaker 1: And the thing to keep in mind also is that

210
00:10:24,360 --> 00:10:26,400
Speaker 1: it doesn't need to be like a pasta meal. You

211
00:10:26,400 --> 00:10:29,720
Speaker 1: actually highlighted a really delicious meal with the salmon and

212
00:10:29,720 --> 00:10:32,520
Speaker 1: the vegetables and the farrow or the rice. It's a

213
00:10:32,679 --> 00:10:36,439
Speaker 1: non typical thing that you see, you know, like everyone's.

214
00:10:35,960 --> 00:10:37,840
Speaker 2: Like got to eat the pasta. But it doesn't have

215
00:10:37,920 --> 00:10:38,480
Speaker 2: to be pasta.

216
00:10:38,679 --> 00:10:41,680
Speaker 3: So that's exactly exactly why I gave an example like that,

217
00:10:41,800 --> 00:10:44,800
Speaker 3: Like that meal, you're getting carbohydrates in the salad, you're

218
00:10:44,800 --> 00:10:47,600
Speaker 3: getting carbohydrates in the vegetables, you're getting carbohydrates in that

219
00:10:47,679 --> 00:10:50,200
Speaker 3: farrow or sweet potato, right, and then you're getting some

220
00:10:50,280 --> 00:10:52,680
Speaker 3: protein and then from the salmon, and then you're getting

221
00:10:52,720 --> 00:10:55,120
Speaker 3: fat in the salmon as well as the olive oil.

222
00:10:55,520 --> 00:10:57,520
Speaker 2: So that's just sort of an example of a meal

223
00:10:57,559 --> 00:10:57,720
Speaker 2: like that.

224
00:10:57,760 --> 00:11:02,120
Speaker 3: Now for some people, again you know what I also

225
00:11:02,160 --> 00:11:05,080
Speaker 3: think too, sometimes people like the pasta even like a

226
00:11:05,160 --> 00:11:08,959
Speaker 3: mourning of because it's obviously it's refined its process. It

227
00:11:10,160 --> 00:11:13,080
Speaker 3: turns into sugar in your body a lot faster than

228
00:11:13,120 --> 00:11:16,959
Speaker 3: something that's digesting slower. So that's why I do think

229
00:11:17,000 --> 00:11:19,280
Speaker 3: some people also think about that, you know, the pasta

230
00:11:19,320 --> 00:11:22,320
Speaker 3: the night before, but I'm talking like the week leading up.

231
00:11:22,600 --> 00:11:25,719
Speaker 3: You certainly don't need to get your carbs in that

232
00:11:25,920 --> 00:11:26,720
Speaker 3: pasta form.

233
00:11:27,080 --> 00:11:29,600
Speaker 2: So to touch on two things you mentioned just now.

234
00:11:29,720 --> 00:11:33,880
Speaker 1: One alcohol, A lot of people you'll hear will completely

235
00:11:33,960 --> 00:11:36,840
Speaker 1: swear off alcohol, maybe not the entire training segle, but

236
00:11:36,880 --> 00:11:37,560
Speaker 1: the month before.

237
00:11:38,000 --> 00:11:40,040
Speaker 2: What would an advantage to that be?

238
00:11:41,200 --> 00:11:44,280
Speaker 3: So, I mean the biggest advantage to that is again

239
00:11:44,400 --> 00:11:46,959
Speaker 3: it depends on how it affects you. But one thing

240
00:11:47,160 --> 00:11:50,080
Speaker 3: I by the way, personally, I've been totally off alcohol

241
00:11:50,080 --> 00:11:52,160
Speaker 3: because it gives me migraines lately. So I feel like

242
00:11:52,200 --> 00:11:55,000
Speaker 3: I'm an expert in like the benefits of not drinking

243
00:11:55,000 --> 00:11:57,400
Speaker 3: at all right now, just from personal experience right now,

244
00:11:57,480 --> 00:12:01,160
Speaker 3: because I never even drank that much. But sorry, that

245
00:12:01,240 --> 00:12:02,760
Speaker 3: was a little side note, But I think these are

246
00:12:02,800 --> 00:12:05,920
Speaker 3: benefits that everybody can read. First of all, absolutely, you

247
00:12:05,960 --> 00:12:07,800
Speaker 3: sleep better, and people think, but I pass out from

248
00:12:07,840 --> 00:12:10,280
Speaker 3: drinking alcohol. Your sleep is still it's it's not as

249
00:12:10,360 --> 00:12:12,719
Speaker 3: high quality sleep. So you're going to sleep better, which

250
00:12:12,760 --> 00:12:15,439
Speaker 3: obviously is important for your energy and for training. Right,

251
00:12:16,200 --> 00:12:19,520
Speaker 3: alcohol can also dehydrate you. Your your liver is working

252
00:12:19,640 --> 00:12:23,520
Speaker 3: hard in terms of you know, detoxifying you know when

253
00:12:23,559 --> 00:12:27,240
Speaker 3: you when you're drinking the toxic alcohol, right, So alcohol

254
00:12:27,320 --> 00:12:30,640
Speaker 3: is a toxin. Your body has to work hard at

255
00:12:31,040 --> 00:12:34,600
Speaker 3: processing that. So if your body is working hard doing that,

256
00:12:34,760 --> 00:12:37,800
Speaker 3: I mean just it's it's working hard doing that, and

257
00:12:37,840 --> 00:12:40,400
Speaker 3: it's and it's not as I guess, this isn't a

258
00:12:40,640 --> 00:12:43,280
Speaker 3: this isn't a scientific way of saying this, But your

259
00:12:43,280 --> 00:12:45,360
Speaker 3: body is generally one of the reasons your body doesn't

260
00:12:45,400 --> 00:12:48,200
Speaker 3: feel great after, right, Your body doesn't always feel great

261
00:12:48,240 --> 00:12:52,240
Speaker 3: after That's why you have a hangover, right, And so anyway,

262
00:12:52,280 --> 00:12:53,640
Speaker 3: so you're not going to feel as great. You might

263
00:12:53,720 --> 00:12:56,720
Speaker 3: that again might cause you might disrupt your your running.

264
00:12:57,040 --> 00:12:58,760
Speaker 3: So even on the days that you, let's say, don't

265
00:12:58,800 --> 00:13:00,959
Speaker 3: have a hangover, why why is it a good idea

266
00:13:01,000 --> 00:13:03,720
Speaker 3: to you know, reduce it? Like I just said, dehydration,

267
00:13:04,000 --> 00:13:07,319
Speaker 3: poor sleep, all of those reasons all yeah. And then

268
00:13:07,320 --> 00:13:09,920
Speaker 3: also I mean use your energy, use your calories for

269
00:13:10,200 --> 00:13:13,720
Speaker 3: better quality nutrients, make your calories nutrient dense. Get eat

270
00:13:13,800 --> 00:13:15,640
Speaker 3: foods that are going to provide you with other nutrients

271
00:13:15,679 --> 00:13:18,120
Speaker 3: that are going to help it repair your muscles, you know,

272
00:13:18,200 --> 00:13:23,199
Speaker 3: as opposed to empty calories from alcohol. Now I'm also

273
00:13:23,280 --> 00:13:26,240
Speaker 3: not anti alcohol, there are you know, there still are

274
00:13:26,320 --> 00:13:31,160
Speaker 3: benefits to alcohol in moderation. I hate using that word moderation,

275
00:13:31,280 --> 00:13:35,439
Speaker 3: but in moderation, yeah, there are benefits to alcohol. And

276
00:13:35,880 --> 00:13:37,760
Speaker 3: also I mean if it helps you relax, you know,

277
00:13:37,800 --> 00:13:40,200
Speaker 3: for some people they can really use it in a

278
00:13:40,600 --> 00:13:44,560
Speaker 3: really healthy way and have a glass of wine or

279
00:13:44,600 --> 00:13:47,520
Speaker 3: one drink with a balanced meal, you know, a few

280
00:13:47,520 --> 00:13:49,640
Speaker 3: times a week, and it's a good, it's a good

281
00:13:49,800 --> 00:13:51,480
Speaker 3: they have it in their life in a very balanced way.

282
00:13:51,559 --> 00:13:54,160
Speaker 3: So not all runners need to give it up completely,

283
00:13:54,679 --> 00:13:58,040
Speaker 3: but if you feel like it affects your sleep and

284
00:13:58,080 --> 00:13:59,960
Speaker 3: all that, you know, definitely I would consider.

285
00:14:00,559 --> 00:14:04,240
Speaker 1: And then something else you mentioned obviously important hydration. So

286
00:14:05,360 --> 00:14:08,640
Speaker 1: general rule of thumb everyday human how much water?

287
00:14:09,120 --> 00:14:11,600
Speaker 2: So I feel like I've said this now one hundred

288
00:14:11,640 --> 00:14:14,760
Speaker 2: times here, and I know the excuse this thing.

289
00:14:14,840 --> 00:14:18,480
Speaker 3: It's like the excuse answer here, but it's not it

290
00:14:18,520 --> 00:14:21,680
Speaker 3: really again depends so I usually tell people eight glasses

291
00:14:21,720 --> 00:14:24,760
Speaker 3: of water a day, okay, and eight ounces, so eight

292
00:14:24,800 --> 00:14:27,880
Speaker 3: cups of water a day. Now, that is a myth

293
00:14:28,040 --> 00:14:30,440
Speaker 3: that that is the exact amount. The reason I always

294
00:14:30,480 --> 00:14:33,200
Speaker 3: tell people that is because it still is a good

295
00:14:33,280 --> 00:14:37,960
Speaker 3: average goal for many people to go for, right, right,

296
00:14:38,120 --> 00:14:40,840
Speaker 3: So because many people don't drink enough. If you're thinking

297
00:14:40,880 --> 00:14:42,600
Speaker 3: about eight, maybe you'll get to six or seven and

298
00:14:42,640 --> 00:14:45,360
Speaker 3: maybe that's all you even needed. For another person, maybe

299
00:14:45,400 --> 00:14:47,920
Speaker 3: eight is you know, a little they need a little more,

300
00:14:48,040 --> 00:14:50,000
Speaker 3: and so they go for eight. Maybe they'll leave an

301
00:14:50,040 --> 00:14:52,320
Speaker 3: end up going for nine, or maybe they'll at least

302
00:14:52,360 --> 00:14:55,680
Speaker 3: almost making it. So again, it depends on your environment.

303
00:14:55,720 --> 00:14:59,160
Speaker 3: It depends on your weight, It depends on I mean

304
00:14:59,200 --> 00:15:02,480
Speaker 3: many different facts, your exercise, you know, lifestyle, It depends

305
00:15:02,480 --> 00:15:05,280
Speaker 3: on so many different things. What how much water you

306
00:15:05,320 --> 00:15:10,280
Speaker 3: need to drink? However, like I said, that's just sort

307
00:15:10,280 --> 00:15:13,000
Speaker 3: of I use that as a good goal. So there

308
00:15:13,040 --> 00:15:16,280
Speaker 3: are like when it comes to sports nutrition though and

309
00:15:16,360 --> 00:15:18,320
Speaker 3: hydrating from working out. I mean there's sort of two

310
00:15:18,320 --> 00:15:21,600
Speaker 3: different theories, like you having a certain an exact amount

311
00:15:21,960 --> 00:15:24,120
Speaker 3: you should have every fifteen to twenty minutes. I'm sure

312
00:15:24,160 --> 00:15:26,360
Speaker 3: you probably, I mean, you know this, and I don't

313
00:15:26,400 --> 00:15:28,240
Speaker 3: know if you use this method. And then there are

314
00:15:28,280 --> 00:15:30,560
Speaker 3: people that sort of drink to thirst right, right, And

315
00:15:30,600 --> 00:15:32,920
Speaker 3: there's people that think, like, if you're drinking when you're thirsty,

316
00:15:33,200 --> 00:15:36,800
Speaker 3: you're getting you're getting adequate amounts. You know. Other people think,

317
00:15:36,840 --> 00:15:39,840
Speaker 3: then you're already past hydrate, You're already too dehydrated, and

318
00:15:39,880 --> 00:15:40,360
Speaker 3: it's hard.

319
00:15:40,280 --> 00:15:40,960
Speaker 2: To make it up.

320
00:15:41,480 --> 00:15:45,880
Speaker 3: I always have recommended, you know, being hydrated again, just

321
00:15:45,920 --> 00:15:47,800
Speaker 3: as much as you have to eat properly leading up

322
00:15:47,840 --> 00:15:51,600
Speaker 3: to the erase, you have to drink hydrate yourself that week, right.

323
00:15:51,600 --> 00:15:53,440
Speaker 3: You can't just think you're going to hydrate that morning.

324
00:15:53,760 --> 00:15:57,320
Speaker 3: So hydrate properly that entire week super important. And then

325
00:15:57,400 --> 00:15:59,720
Speaker 3: also before a race, you want to be hydrated. You're

326
00:15:59,720 --> 00:16:02,200
Speaker 3: the couple hours before having those couple glasses of water,

327
00:16:02,600 --> 00:16:06,280
Speaker 3: and then also you go in properly hydrated. And then

328
00:16:06,360 --> 00:16:08,480
Speaker 3: I like people to hydrate. If you know you're going

329
00:16:08,560 --> 00:16:10,960
Speaker 3: for a run for more than ninety minutes, especially seventy

330
00:16:10,960 --> 00:16:12,880
Speaker 3: five minutes to ninety minutes, you're going for a long

331
00:16:12,920 --> 00:16:15,800
Speaker 3: you have a longer race, absolutely drinking every fifteen to

332
00:16:15,840 --> 00:16:22,720
Speaker 3: twenty minutes. Water is adequate for many cases. However, I

333
00:16:22,880 --> 00:16:26,600
Speaker 3: do there are definitely times and places for sports drinks

334
00:16:26,600 --> 00:16:29,600
Speaker 3: for the electrolytes. And you know we were talking about

335
00:16:29,640 --> 00:16:32,320
Speaker 3: before we started about Halo. Halo is one of my

336
00:16:32,360 --> 00:16:35,560
Speaker 3: phaves because it's organic. So many sports drinks have so

337
00:16:35,600 --> 00:16:37,920
Speaker 3: much junk in it. It's organic and also for many

338
00:16:37,920 --> 00:16:40,680
Speaker 3: people that just need the electrolytes, but they don't need

339
00:16:40,720 --> 00:16:44,480
Speaker 3: the calories from sugar fuel properly, they just need the hydration.

340
00:16:45,440 --> 00:16:48,880
Speaker 3: It's a really incredible option. So I'm a super fan

341
00:16:48,920 --> 00:16:51,520
Speaker 3: of that. It's organic light, it's really the only calories

342
00:16:51,560 --> 00:16:54,080
Speaker 3: come from organic lemon juice, so that's great, and then

343
00:16:54,120 --> 00:16:56,880
Speaker 3: it also has the electrolytes, so it's a super amazing

344
00:16:56,880 --> 00:16:59,600
Speaker 3: option that never really existed before. I'm a massive fan.

345
00:17:00,080 --> 00:17:04,080
Speaker 1: We're easing into talking race day nutrition, so really quickly

346
00:17:04,160 --> 00:17:07,240
Speaker 1: give me some insight into what a pre race meal

347
00:17:07,280 --> 00:17:09,399
Speaker 1: should be. And something of note which I think is

348
00:17:09,440 --> 00:17:12,320
Speaker 1: really important to talk about is think about when your

349
00:17:12,400 --> 00:17:15,920
Speaker 1: race actually starts and when you're doing that quote unquote

350
00:17:15,920 --> 00:17:19,439
Speaker 1: breakfast pre meal. Because in New York, for instance, you

351
00:17:19,440 --> 00:17:21,960
Speaker 1: could get on a five thirty ferry to Staten Island

352
00:17:22,000 --> 00:17:24,920
Speaker 1: and you're not starting your race until ten. So ask yourself,

353
00:17:25,080 --> 00:17:27,119
Speaker 1: would I be eating three hours before I go out

354
00:17:27,160 --> 00:17:27,880
Speaker 1: on my long run.

355
00:17:28,160 --> 00:17:29,960
Speaker 2: No, you wouldn't, probably.

356
00:17:29,720 --> 00:17:33,399
Speaker 1: So being really realistic about when you're having that breakfast

357
00:17:33,520 --> 00:17:37,000
Speaker 1: meal and sometimes that means bringing it with you instead

358
00:17:37,040 --> 00:17:38,040
Speaker 1: of having it at home.

359
00:17:38,720 --> 00:17:41,200
Speaker 3: Yeah, And again it depends whether or not you're eating

360
00:17:41,200 --> 00:17:44,840
Speaker 3: sixty minutes before seventy five minutes, ninety minutes, the amount

361
00:17:44,880 --> 00:17:46,639
Speaker 3: of carbohydrate you're going to have, and a lot of

362
00:17:46,640 --> 00:17:50,560
Speaker 3: that has to do with again practicing, But what's most

363
00:17:50,800 --> 00:17:53,080
Speaker 3: I'd say the general rule of thumb for people, aside

364
00:17:53,119 --> 00:17:56,000
Speaker 3: from practice, is that you don't want a lot of fat.

365
00:17:56,280 --> 00:17:58,280
Speaker 3: You don't want a lot of fiber. And that's you know,

366
00:17:58,440 --> 00:18:03,080
Speaker 3: some protein's okay, like again, and some fat's okay, but

367
00:18:03,200 --> 00:18:06,320
Speaker 3: you're really looking to get in those you know, more

368
00:18:06,359 --> 00:18:11,399
Speaker 3: carbohydrates there. You do want it broken down generally many

369
00:18:11,440 --> 00:18:15,040
Speaker 3: people having it broken down is just it's easier to digest.

370
00:18:15,200 --> 00:18:18,320
Speaker 3: So then your body isn't working at hard digestion, it's

371
00:18:18,560 --> 00:18:21,240
Speaker 3: at digesting the food. Your body you know you've got

372
00:18:21,320 --> 00:18:23,800
Speaker 3: your your blood isn't going to your digestive tract to

373
00:18:23,920 --> 00:18:29,160
Speaker 3: like digest, You're you're using your energy better for your run.

374
00:18:29,560 --> 00:18:34,080
Speaker 3: So for example, that's why I love a smoothie. Many

375
00:18:34,080 --> 00:18:38,359
Speaker 3: people smoothies work really well because it's you know, the fruit.

376
00:18:38,400 --> 00:18:39,800
Speaker 3: They could have fruit in there, they could have a

377
00:18:39,840 --> 00:18:42,320
Speaker 3: little bit of perhaps protein powder. Maybe they have a

378
00:18:42,320 --> 00:18:44,720
Speaker 3: little bit of a nut butter. But maybe there's like

379
00:18:44,800 --> 00:18:47,720
Speaker 3: a good amount of fruit. And whether it's you know,

380
00:18:47,840 --> 00:18:50,600
Speaker 3: depends depending on the person. Maybe they want almond milk,

381
00:18:50,600 --> 00:18:52,679
Speaker 3: maybe they want milk, maybe they use water, you know

382
00:18:52,720 --> 00:18:55,800
Speaker 3: it really it really depends on the individual. But that

383
00:18:55,840 --> 00:18:59,879
Speaker 3: fruit can provide really good amount of carbohydrate and then

384
00:19:00,000 --> 00:19:02,320
Speaker 3: a little bit of fat and protein can satisfy them.

385
00:19:02,359 --> 00:19:04,240
Speaker 3: But at least it's broken down, so it's kind of

386
00:19:04,240 --> 00:19:07,320
Speaker 3: pre digested. You can think of it that way. So

387
00:19:07,400 --> 00:19:11,840
Speaker 3: that can work for people other people. Even just a

388
00:19:11,880 --> 00:19:15,120
Speaker 3: slice of bread, so that's not too it's not too

389
00:19:15,200 --> 00:19:18,920
Speaker 3: much fiber. So if it's like even like a sour

390
00:19:19,000 --> 00:19:21,800
Speaker 3: dough piece of bread with peanut butter on it, again

391
00:19:21,840 --> 00:19:24,320
Speaker 3: you're getting in some fat and protein but not overloaded

392
00:19:24,320 --> 00:19:28,160
Speaker 3: with it. It's not like fried potatoes or something. You're

393
00:19:28,200 --> 00:19:29,640
Speaker 3: speaking my language.

394
00:19:29,040 --> 00:19:33,479
Speaker 1: Ye, my pre race go to is this is so random,

395
00:19:33,560 --> 00:19:37,520
Speaker 1: a big old thin with peanut butter and jelly on it.

396
00:19:37,720 --> 00:19:40,920
Speaker 3: Okay, So that's exact, so exactly where I was going.

397
00:19:41,040 --> 00:19:43,320
Speaker 3: We're almost that's so funny. So I was going to say,

398
00:19:43,359 --> 00:19:46,000
Speaker 3: like sour dough with peanut butter and so and then

399
00:19:46,520 --> 00:19:49,200
Speaker 3: maybe some fruit on the side, like a banana or

400
00:19:49,280 --> 00:19:51,520
Speaker 3: even put some strawberries on top of that or something,

401
00:19:51,520 --> 00:19:53,119
Speaker 3: which is basically the same as your jelly.

402
00:19:53,440 --> 00:19:54,280
Speaker 2: So it's the same thing.

403
00:19:54,359 --> 00:19:56,760
Speaker 3: It's you're getting some bread, you're getting extra a little

404
00:19:56,760 --> 00:20:00,320
Speaker 3: more even carbohydrate from the jelly or the fruit, and

405
00:20:00,359 --> 00:20:02,639
Speaker 3: that fruit again will have fiber. So sometimes something like

406
00:20:02,680 --> 00:20:04,840
Speaker 3: a jelly could even be better because it's already kind

407
00:20:04,880 --> 00:20:07,439
Speaker 3: of mushed up and it's just a little bit already

408
00:20:07,440 --> 00:20:10,359
Speaker 3: broken down. So yeah, depends on things like that. So

409
00:20:10,440 --> 00:20:13,240
Speaker 3: that's like, yeah, so that's a great pre race.

410
00:20:13,440 --> 00:20:17,040
Speaker 1: I'm so glad it's it's glass been approved. Okay, so

411
00:20:17,480 --> 00:20:20,840
Speaker 1: then we're in the race. We're running, We're going, it's crazy.

412
00:20:21,080 --> 00:20:25,159
Speaker 1: There are obviously different strategies. Again, practice is key, but

413
00:20:25,720 --> 00:20:28,359
Speaker 1: I would say the rule of thumb that I have

414
00:20:28,440 --> 00:20:32,160
Speaker 1: always abided by for fuel is I'm taking in either

415
00:20:32,240 --> 00:20:35,840
Speaker 1: a goo or eating a serving of the energy choose

416
00:20:36,240 --> 00:20:38,800
Speaker 1: every four miles or thirty minutes.

417
00:20:39,760 --> 00:20:42,040
Speaker 2: So that's a great rule of thumb.

418
00:20:42,600 --> 00:20:47,119
Speaker 3: I have generally used the twenty to thirty minutes, okay,

419
00:20:47,960 --> 00:20:51,439
Speaker 3: a half to a hole of what you just said,

420
00:20:51,560 --> 00:20:53,560
Speaker 3: a goo or a chew or whatever it is, so

421
00:20:53,880 --> 00:20:55,520
Speaker 3: kind of saying the same thing. It's just a matter

422
00:20:55,560 --> 00:20:57,240
Speaker 3: of do you feel like you need it twenty minutes

423
00:20:57,240 --> 00:21:00,199
Speaker 3: in thirty minutes? And I think the most import and

424
00:21:00,240 --> 00:21:03,280
Speaker 3: thing again is that practice and knowing if you start

425
00:21:03,320 --> 00:21:07,320
Speaker 3: fueling it twenty minutes versus thirty minutes versus forty minutes,

426
00:21:07,359 --> 00:21:10,119
Speaker 3: how do you feel at two hours in? And for

427
00:21:10,200 --> 00:21:12,360
Speaker 3: some people when they start fueling a little bit earlier,

428
00:21:12,840 --> 00:21:15,200
Speaker 3: they feel like they never kind of get behind right.

429
00:21:15,240 --> 00:21:17,199
Speaker 3: And then for other people they just don't need it

430
00:21:17,240 --> 00:21:19,680
Speaker 3: as much and it makes them kind of makes them

431
00:21:19,680 --> 00:21:22,800
Speaker 3: not feel good. So again it depends, but that's a great,

432
00:21:23,400 --> 00:21:24,200
Speaker 3: great rule of thumb.

433
00:21:24,240 --> 00:21:27,960
Speaker 1: And tell the hurdlers why the fuel is important. Why

434
00:21:28,000 --> 00:21:29,800
Speaker 1: is it important to fuel? Because some people are like,

435
00:21:29,960 --> 00:21:31,919
Speaker 1: I don't want to eat, it makes me nervous. But

436
00:21:32,440 --> 00:21:34,199
Speaker 1: what is the fuel doing for your body?

437
00:21:34,280 --> 00:21:37,640
Speaker 3: Well, you need energy to do anything right, to breathe,

438
00:21:37,680 --> 00:21:41,040
Speaker 3: to think, So you're running, you're burning a lot of calories.

439
00:21:41,080 --> 00:21:43,960
Speaker 3: You need fuel, and you know you've got a gas tank, right,

440
00:21:44,040 --> 00:21:47,959
Speaker 3: So you've got this gas tank of fuel, right, your

441
00:21:47,960 --> 00:21:52,240
Speaker 3: glycogen store, so that gas tank can expand. So when

442
00:21:52,280 --> 00:21:56,080
Speaker 3: you're training and you refuel, that's the time actually that

443
00:21:56,119 --> 00:21:59,160
Speaker 3: you kind of get to expand that gas tank. So

444
00:21:59,359 --> 00:22:02,920
Speaker 3: everyone has and obviously you know, and I'm sure your

445
00:22:03,000 --> 00:22:05,399
Speaker 3: listeners probably hear about hitting the wall. That's when that

446
00:22:05,440 --> 00:22:09,440
Speaker 3: gas tank is just done and depleted. So I mean,

447
00:22:09,440 --> 00:22:10,360
Speaker 3: have you ever hit the wall?

448
00:22:10,520 --> 00:22:10,680
Speaker 1: Oh?

449
00:22:10,800 --> 00:22:12,679
Speaker 3: Yeah, Yeah, it's definitely a feeling.

450
00:22:12,800 --> 00:22:13,600
Speaker 2: It sucks.

451
00:22:13,960 --> 00:22:16,760
Speaker 3: So the reason you want to fuel is you're still

452
00:22:16,760 --> 00:22:19,240
Speaker 3: going to end up going on a long race dipping

453
00:22:19,240 --> 00:22:22,560
Speaker 3: into that glycogen store, dipping into that gas tank. But

454
00:22:23,400 --> 00:22:27,120
Speaker 3: the as you continue to fuel throughout a race, it's

455
00:22:27,119 --> 00:22:32,760
Speaker 3: like you're you're prolonging that feel that gas tank being depleted.

456
00:22:33,280 --> 00:22:35,280
Speaker 3: So and you're keeping yourself feeling good. And that's why

457
00:22:35,359 --> 00:22:36,480
Speaker 3: some people don't hit the wall.

458
00:22:36,760 --> 00:22:40,440
Speaker 1: Right, Okay, So twenty to thirty minutes we talked about

459
00:22:40,480 --> 00:22:43,439
Speaker 1: I mentioned goose choose. There's so many different things and

460
00:22:43,520 --> 00:22:45,399
Speaker 1: again it's a trial and error. I was with a

461
00:22:45,400 --> 00:22:47,680
Speaker 1: girlfriend at dinner last night, She said she was running

462
00:22:47,720 --> 00:22:50,679
Speaker 1: with someone who was eating that, like the smushed fruit

463
00:22:50,880 --> 00:22:54,119
Speaker 1: baby food pouches, and she tried it. She felt great.

464
00:22:54,160 --> 00:22:55,720
Speaker 1: She was like, maybe I'll give this a whirl. So

465
00:22:56,160 --> 00:22:57,920
Speaker 1: it's just everyone is different. There are a lot of

466
00:22:58,000 --> 00:23:01,080
Speaker 1: options out there. And a good tip that Robin arzoangi

467
00:23:01,200 --> 00:23:04,480
Speaker 1: last week was there might be notice of like there

468
00:23:04,560 --> 00:23:07,959
Speaker 1: being goose or something on the course. That's great, but

469
00:23:08,160 --> 00:23:11,639
Speaker 1: be your own plan B. So you should go into

470
00:23:11,680 --> 00:23:14,000
Speaker 1: a raise carrying all of the fuel that you think

471
00:23:14,000 --> 00:23:14,760
Speaker 1: you will need.

472
00:23:14,760 --> 00:23:17,119
Speaker 3: One hundred percent because even if there is like, just

473
00:23:17,119 --> 00:23:18,679
Speaker 3: depend on water on the side.

474
00:23:18,920 --> 00:23:19,160
Speaker 2: Yeah.

475
00:23:19,200 --> 00:23:21,720
Speaker 3: But if you have a drink like Halo I just mentioned,

476
00:23:21,760 --> 00:23:24,119
Speaker 3: that is your go to. If you have something like

477
00:23:24,200 --> 00:23:27,040
Speaker 3: honey sticks like I mentioned, or you know, you like

478
00:23:27,119 --> 00:23:30,439
Speaker 3: certain energy chews or whatever you like, you absolutely have

479
00:23:30,520 --> 00:23:32,679
Speaker 3: to have it because, like I said, and I've said now,

480
00:23:32,680 --> 00:23:35,800
Speaker 3: we've said so many times, practice practice, practice, and you

481
00:23:35,840 --> 00:23:39,240
Speaker 3: don't want to try something new, you know, race.

482
00:23:39,080 --> 00:23:40,240
Speaker 2: Day, got it? Okay?

483
00:23:40,359 --> 00:23:42,160
Speaker 1: And the last thing we have to talk about when

484
00:23:42,160 --> 00:23:45,960
Speaker 1: you're done, what are we refueling with. I mean, my

485
00:23:46,119 --> 00:23:49,399
Speaker 1: go to personally is like a burger and fries, and

486
00:23:49,440 --> 00:23:50,200
Speaker 1: I swear.

487
00:23:49,960 --> 00:23:51,600
Speaker 3: To God I was just thinking, I swear to God,

488
00:23:51,640 --> 00:23:54,240
Speaker 3: I was just thinking, don't say burger fry.

489
00:23:54,440 --> 00:23:54,879
Speaker 2: I got you.

490
00:23:55,040 --> 00:23:59,239
Speaker 1: Okay, So, if aside from maybe after you do this

491
00:23:59,400 --> 00:24:02,800
Speaker 1: burger situation, what should you be keeping in mind going

492
00:24:02,840 --> 00:24:03,600
Speaker 1: forward after your RaSE?

493
00:24:03,720 --> 00:24:03,960
Speaker 2: Okay?

494
00:24:04,000 --> 00:24:06,679
Speaker 3: So, first of all, after marathon day or something like that,

495
00:24:06,720 --> 00:24:08,280
Speaker 3: and you want to go and have your burger and fries,

496
00:24:08,359 --> 00:24:10,320
Speaker 3: I mean you know, you might just go and do

497
00:24:10,400 --> 00:24:12,360
Speaker 3: that and have a good night's sleep, get a massage

498
00:24:12,400 --> 00:24:15,679
Speaker 3: and all that. But if you're doing long runs training

499
00:24:16,160 --> 00:24:18,720
Speaker 3: to prepare for an event that, like I just mentioned,

500
00:24:18,800 --> 00:24:21,600
Speaker 3: that's the time to increase your glycogen store. And that's

501
00:24:21,640 --> 00:24:24,480
Speaker 3: the most that's the time. Also, your muscles are prime

502
00:24:25,080 --> 00:24:30,639
Speaker 3: to grow and repair, right, so you need to repair

503
00:24:30,720 --> 00:24:33,359
Speaker 3: your muscles. You need to increase that glycogen store right after.

504
00:24:33,760 --> 00:24:36,439
Speaker 3: So in your when you refuel, you want to make

505
00:24:36,480 --> 00:24:39,720
Speaker 3: sure that you're getting in carbohydrate, like I said, super

506
00:24:39,760 --> 00:24:42,600
Speaker 3: important for that glycogen tank, for that, for your gas tank.

507
00:24:42,920 --> 00:24:44,840
Speaker 3: You want to make sure that you're getting in protein.

508
00:24:44,880 --> 00:24:47,320
Speaker 3: Although continuing to get protein for the next twenty four

509
00:24:47,320 --> 00:24:51,240
Speaker 3: hours consistently throughout the day is throughout this twenty four

510
00:24:51,240 --> 00:24:53,480
Speaker 3: hours is important because that will also help grow and repair.

511
00:24:53,560 --> 00:24:55,080
Speaker 3: But I do like people to get it right after

512
00:24:55,080 --> 00:24:58,320
Speaker 3: because it also helps satisfy you. So carbohydrates, protein, and

513
00:24:58,359 --> 00:25:02,919
Speaker 3: then also antioxidants for to because they're anti inflammatory. So

514
00:25:02,960 --> 00:25:05,800
Speaker 3: you want to make sure again that you're using food

515
00:25:05,840 --> 00:25:10,320
Speaker 3: as anti inflammatory agents to help you know your muscles.

516
00:25:10,760 --> 00:25:14,240
Speaker 3: So those are the important things to think about. So

517
00:25:14,320 --> 00:25:16,119
Speaker 3: kind of that meal I said, that was just that

518
00:25:16,200 --> 00:25:18,679
Speaker 3: great meal of farrow or sweet potato and salmon and

519
00:25:18,760 --> 00:25:21,600
Speaker 3: vegetables and salad, like that's a great refueling meal.

520
00:25:21,840 --> 00:25:22,480
Speaker 2: Right, Okay.

521
00:25:22,600 --> 00:25:25,000
Speaker 1: And the other thing that I think is important to

522
00:25:25,240 --> 00:25:26,959
Speaker 1: touch on is that a lot of people say they

523
00:25:26,960 --> 00:25:29,600
Speaker 1: finish and they have like absolutely no appetite.

524
00:25:30,920 --> 00:25:33,560
Speaker 3: Yeah, but usually what happens, I'm just.

525
00:25:33,560 --> 00:25:35,560
Speaker 2: Saying, yeah, like I know that type.

526
00:25:35,600 --> 00:25:38,200
Speaker 3: I know, but you know what happens generally a lot

527
00:25:38,200 --> 00:25:42,239
Speaker 3: of those people in an hour are ravenous. So what

528
00:25:42,320 --> 00:25:44,400
Speaker 3: I say is, you know, if you can even get

529
00:25:44,440 --> 00:25:46,280
Speaker 3: it's kind of like the pre workout thing, even if

530
00:25:46,320 --> 00:25:48,920
Speaker 3: you don't have that appetite, even getting in a smoothie

531
00:25:49,320 --> 00:25:51,639
Speaker 3: or you're getting carbohydrate from fruit and you're getting some

532
00:25:51,680 --> 00:25:54,840
Speaker 3: protein and a protein powder and some nut butter, Like

533
00:25:55,119 --> 00:25:57,040
Speaker 3: even if you can force yourself to have that SMOOTHI

534
00:25:57,080 --> 00:26:02,840
Speaker 3: you'll get some of that post refueling, and then when

535
00:26:02,880 --> 00:26:04,920
Speaker 3: you start to feel really hungry, have that good meal.

536
00:26:05,040 --> 00:26:07,639
Speaker 1: Got it, Okay, Carrie, thanks so much for all of

537
00:26:07,680 --> 00:26:10,840
Speaker 1: your input and your help. Guys, you know the drill.

538
00:26:10,880 --> 00:26:13,439
Speaker 1: If you have any questions, concerns, want to say hi,

539
00:26:13,480 --> 00:26:15,399
Speaker 1: you can shoot me an email. It's Emily at Hurdle

540
00:26:15,400 --> 00:26:18,840
Speaker 1: dot us and always feel free to reach out over DM.

541
00:26:19,000 --> 00:26:21,840
Speaker 1: It's at Emily a Body at Hurdle Podcast and you

542
00:26:22,160 --> 00:26:22,960
Speaker 1: can reach out to.

543
00:26:23,000 --> 00:26:27,520
Speaker 3: Carrie at nutritious Life Official on Instagram or check out

544
00:26:27,560 --> 00:26:28,760
Speaker 3: nutritiouslife dot com.

545
00:26:28,760 --> 00:26:32,360
Speaker 1: Perfect another hurdle conquered. Catch you guys next time