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Speaker 1: Do you know how many calories you need or how

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Speaker 1: many of the body actually needs? Do we eat far

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Speaker 1: too many? Or should we consuming all of our calories

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Speaker 1: for survival mode only? This week, Rebel Wilson has had

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Speaker 1: a lot to say about calories in the media, and

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Speaker 1: as it turns out, we have a lot to say

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Speaker 1: about her claims as well. Hi, I'm Leanne Ward and

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Speaker 1: I'm Suzzi Burrow and welcome to the Nutrition Catch, the

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Speaker 1: bi weekly podcast that keeps you up to date on

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Speaker 1: everything that you need to know in the world of

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Speaker 1: nutrition as well as calories. Today we dive deeper into

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Speaker 1: using Ozenbeak to support weight loss and discuss the pros

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Speaker 1: and cons of this drug, and our listener question is

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Speaker 1: one for all the runners out there, particularly if you

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Speaker 1: like longer distance running. But to kick us off today, Susie,

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Speaker 1: there was a very interesting article in the Daily Mail

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Speaker 1: from an Aussie actress who I quite like Rebel Wilson,

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Speaker 1: but after reading this some of her articles and comments

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Speaker 1: around calories, I have to say I'm not really a fan.

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Speaker 1: So essentially the headline of the media article was Rebel

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Speaker 1: Wilson claims that people only need to eat six hundred

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Speaker 1: calories a day after following a week long detox at

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Speaker 1: a retreat. So I have quite a lot to say

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Speaker 1: about this, so bear with me. But we do know

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Speaker 1: that in the past year or so, Rebel Wilson has

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Speaker 1: lost quite a lot of weight. I think it's been

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Speaker 1: documented about thirty kilos to date, so she's lost a lot.

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Speaker 1: So why she's going and checking herself into a detox

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Speaker 1: facility is beyond me. But apparently this detox facility in

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Speaker 1: Austria taught Rebel Wilson that she only needed to consume

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Speaker 1: six hundred calories a day and it was more than

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Speaker 1: enough as opposed to what most people feel about. Fifteen

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Speaker 1: hundred to two thousand calories is what most people think

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Speaker 1: that they need. However, the comments were met with quite

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Speaker 1: a lot of backlash. As you can imagine, like six

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Speaker 1: hundred calories a day, most toddlers eat more than that,

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Speaker 1: most small children eat more than that. Adults, certainly from

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Speaker 1: a metabolic perspective, need to be eating more than that.

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Speaker 1: So the comments are met with quite a lot of backlash.

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Speaker 2: And then she did.

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Speaker 1: Clarify that this was for detox purposes only and she

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Speaker 1: doesn't calory count within her daily routine. So I don't

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Speaker 1: like how this some you know, really specific quotes in

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Speaker 1: this article, and Ian Rebel said, I just actually completed

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Speaker 1: a program where I learned all about food and they

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Speaker 1: taught me that I actually don't need as many calories

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Speaker 1: as you think. And I just think this is really

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Speaker 1: important as to like where you get your advice from.

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Speaker 1: Just because you check into what I'm Machininity is going

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Speaker 1: to be a very very expensive medical spa and retreat

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Speaker 1: in Austria, doesn't mean that the advice that they're giving

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Speaker 1: people is evidence based or based on science, which is

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Speaker 1: the scariest part. And then somebody as influencial as her

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Speaker 1: gets online and says that, you know, I don't need

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Speaker 1: to be consuming anywhere near as many calories as what

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Speaker 1: I thought, and consumes roughly what a quarter, a fifth

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Speaker 1: and eighth of what a standard adult should probably consume.

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Speaker 1: So it's pretty scary. And I mean, we don't need

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Speaker 1: to detox either. We have a healthy functioning kidney and liver.

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Speaker 1: The body will do all of the detoxing for us,

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Speaker 1: so there's no reason that we need to detox. We

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Speaker 1: need to cut significant things out of our diet or

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Speaker 1: drop our calories so low they were actually going to

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Speaker 1: do a disservice to our metabolism and long term So

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Speaker 1: I'm not a fan of this. I'm not a fan

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Speaker 1: that she's speaking like it was like medical advice or

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Speaker 1: anything like that, and I think that this article is

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Speaker 1: going to do far more harm than good. So I

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Speaker 1: wanted to call it out and just say, I really

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Speaker 1: hope that none of our listeners, after listening to us

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Speaker 1: for I'm sure quite some time, would ever do anything

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Speaker 1: like this at all. But I just think it's crazy

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Speaker 1: how in twenty twenty three it's still being spoken about

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Speaker 1: and publicized on like the front page of the Daily Mail.

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Speaker 3: True, I'm like you, I have a fair bit to

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Speaker 3: say and to be honest, so I don't disagree with

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Speaker 3: her that we need far more, far less calories when

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Speaker 3: we think.

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Speaker 2: I kind of agree with that.

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Speaker 3: But giving a specific measure of a grossly inadequate calorie

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Speaker 3: intake of six hundred per day is highly irresponsible. You

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Speaker 3: know how I feel about the eight hundred calorie diets

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Speaker 3: for a start, let alone six hundred. So to give

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Speaker 3: our listeners an idea of what six hundred calories is,

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Speaker 3: let's just double check the massly and just run your

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Speaker 3: eye over this. But it would be an egg in

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Speaker 3: the morning and maybe a small coffee. It would be

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Speaker 3: a plane salad for lunch, maybe with a small fifty

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Speaker 3: grand piece of chicken breast, and it would be a

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Speaker 3: veggie suit for dinner. Like we are talking about a

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Speaker 3: very very small amount of food. Now, someone who is

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Speaker 3: literally in a coma in the hospital, lying down at

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Speaker 3: a bare minimum will need a thousand, probably closer to

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Speaker 3: twelve hundred calories, So that is less than a half.

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Speaker 3: It's basically would be severe starvation. And indeed, diets like

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Speaker 3: the hCG diet is five hundred calories. Of course, we've

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Speaker 3: spoken before about the eight hundred calorie plants bruced around

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Speaker 3: the world, and I have nothing but issues with them,

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Speaker 3: because people who are able to follow them or restrict

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Speaker 3: calories to that extent inevitably lose the significant out of

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Speaker 3: muscle mass as soon as they eat normally. Again, they

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Speaker 3: tend to binge eat. It's not sustainable for the average

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Speaker 3: person because most importantly, and it forgets that people like

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Speaker 3: to eat, and it's okay to nourish your body and

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Speaker 3: enjoy food and not be kind of constantly restrict and

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Speaker 3: eat to the level. So, you know, I think it's

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Speaker 3: highly highly irresponsible and really important that people know that

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Speaker 3: calories are about fueling and nourishing the body to do

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Speaker 3: what it's meant to do. And when colories are grossly inadequate,

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Speaker 3: you are not getting the key nutrients. You'll be wasting

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Speaker 3: muscle mass, which is our metabolically active tissue. Inevitably when

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Speaker 3: clients are actively restricting calories, and we've spoken about that

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Speaker 3: in terms of general restriction of just you know, twelve

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Speaker 3: fourteen hundred, the mind games that can play when people

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Speaker 3: feel deprived, particularly when they've had a lifelong relationship with

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Speaker 3: diets and restriction, and as I said, it just constantly

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Speaker 3: makes people feel guilty about eating. That's what I took

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Speaker 3: from her article that we should all feel guilty about

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Speaker 3: eating it all, and if you want to eat more

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Speaker 3: than six hundred, you're just a pig and should feel

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Speaker 3: bad about it. So I think it's you know, of

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Speaker 3: course people click on it because it does well online,

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Speaker 3: but just six No one can survive on six hundred calories,

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Speaker 3: and overtime metabolic rate will reduce. And yeah, I think

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Speaker 3: it's a really really negative issue and it's really disappointing

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Speaker 3: to be honest, to see someone who's not qualified giving

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Speaker 3: such specific information. Now in defense of her she may

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Speaker 3: have been misquoted. You know, we can't always trust media

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Speaker 3: organizations to be claiming exactly what was set, but certainly

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Speaker 3: anything that's advising people that we only need six hundred

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Speaker 3: calories a day is scientifically incorrect and dangerous. I think

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Speaker 3: for the bulk of people, and I think in my

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Speaker 3: first comment, I find people have difficulty coming back from

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Speaker 3: two thousand calories a day. You know, in a previous episode,

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Speaker 3: we just talked about how a standard uber eats well

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Speaker 3: fourteen hundred galleries. Like, I find most of my clients

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Speaker 3: really struggle. They might be able to do low calorie

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Speaker 3: or even calorie controlled at twelve fourteen hundred for a

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Speaker 3: day or two, but most of us struggle to keep

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Speaker 3: it control in a life in which there's a lot

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Speaker 3: of food and large portions and alcohol and all the things,

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Speaker 3: because human beings do get great amount of satisfaction from

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Speaker 3: eating and food. So yeah, I'm with you. It's a

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Speaker 3: really bad message. And yeah, any diet for me that's

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Speaker 3: less than even a thousand, twelve hundred calories certainly for

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Speaker 3: the women that I'm working with. They need their energylyan

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Speaker 3: they are busy people, and they need to nourish their

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Speaker 3: body certainly.

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Speaker 1: And I mean, maybe that's why they check you into it.

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Speaker 1: You know, I don't know how many days it is,

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Speaker 1: but you know, a medical spa retreat because there's literally

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Speaker 1: nothing else on officue. So because I really don't think

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Speaker 1: that most people could stick to anywhere close to six

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Speaker 1: hundred calories, myself included, i'd sneeze and inhale six hundred

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Speaker 1: calories and a heartbeat. But I think the funny part

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Speaker 1: about this article, well not the funny part, but the

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Speaker 1: serious part about this article I could, I should probably say,

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Speaker 1: is that Wilson was quoted saying that she has some

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Speaker 1: quite bad habits around eating, and she admitted that she

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Speaker 1: was a bit of an emotional eater, with her cheap

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Speaker 1: food being ice cream. So she struggles with emotional eating.

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Speaker 1: And I just think that's one way to really make

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Speaker 1: that so much worse is when you restrict yourself so

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Speaker 1: much more. A lot of the non hungry and the

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Speaker 1: emotional eating tends to be ten times more. So I

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Speaker 1: feel like when we're putting such low calorie advice out

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Speaker 1: there in the public. It's only going to feel things

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Speaker 1: like disordered eating. So we love your rebel, but it's

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Speaker 1: a not from us on the nutrition cash.

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Speaker 2: I'm sorry.

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Speaker 1: All right.

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Speaker 3: Well, it leads into our next topic of the weekly

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Speaker 3: and it's not unrelated because if anyone has a history

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Speaker 3: of type two diabetes or instam resistance, or had been

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Speaker 3: previously prescribed or suggested that the medication ozen Peak may

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Speaker 3: be an option for them, you may have noticed it's

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Speaker 3: pretty freely available now. It sort of went from having

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Speaker 3: no availability back in February March and then every second

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Speaker 3: client is talking about it, they might have it now.

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Speaker 3: The first thing I will say is that ozen Peak

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Speaker 3: and the semi glue tide group of drugs which concludes

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Speaker 3: were GOV are very specific medications. So they're actually not

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Speaker 3: weight loss medications. They are glucose regulation medications, and we're

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Speaker 3: originally designed for people who had type two diabetes or

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Speaker 3: glucose regulation issues. So this is the group of people

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Speaker 3: whose blood glucose levels are elevated. They might have diabetes,

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Speaker 3: they might have prediabetes. And this new class of medication

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Speaker 3: is revolutionary because it encourages the pancreas to produce more insulince,

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Speaker 3: so targeting one of the underlying problems leading to diabetes

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Speaker 3: and secondary has a very strong appetite andhbitry effect through

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Speaker 3: the molecule itself, so it works in two ways. So

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Speaker 3: that is very different to met Foreman, which is a

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Speaker 3: medication that works in the cell as opposed to encouraging

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Speaker 3: the pancreas to work harder, so really change diabetes management

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Speaker 3: and even insulin resistant management. The reason that they work

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Speaker 3: and are associated with weight loss is the appetite and

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Speaker 3: hibertry effect is most for most people very strong. So

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Speaker 3: if you're someone who secondary to insulin resistance or PCOS

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Speaker 3: is constantly hungry and really struggles to stick to a

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Speaker 3: calorie controlled diet because you're constantly feeling like you're not

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Speaker 3: satisfied and searching for food, and anyone listening who has

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Speaker 3: that issue will straight away resonate because it's a very distinct,

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Speaker 3: just unsatisfied feeling. And basically these medications they make you

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Speaker 3: not hungry at all, you don't want to think about food,

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Speaker 3: but also they may even cause a bit like a

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Speaker 3: morning sickness nausea, so they really turn you off eating

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Speaker 3: for one of a better description, which is there's pros

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Speaker 3: and clons to that. Now, lean for every one client

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Speaker 3: of mine who has been on oz and peak, I

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Speaker 3: would have three or four for whom it does not work.

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Speaker 3: And I just wrote an article about this on news

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Speaker 3: dot com dot au. And the reason that it doesn't work,

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Speaker 3: there's probably what we'll find is there's genetic differences in

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Speaker 3: some people and for those people it may not just work.

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Speaker 2: Because that happens with medication. It works for some people

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Speaker 2: not for others.

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Speaker 3: So I think we will find that and it will

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Speaker 3: become more specific as we advance in these medications. But

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Speaker 3: if you are a client who eats through regardless, So

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Speaker 3: for example, the typical client on ozen peak a low

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Speaker 3: dose point two five, very low, and I prefer to

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Speaker 3: start clients low and then use dart and exercise with them,

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Speaker 3: will have their appetite smashed by I reckon about half.

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Speaker 3: My average client would be eating about a thousand calories.

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Speaker 2: Now that's not a.

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Speaker 3: Prescription that is purely responding to the appetite and hebitsary

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Speaker 3: effect of the ozen peak. It's doing its job basically,

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Speaker 3: so all of a sudden they can be diet compliant.

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Speaker 2: They can eat a very tight, calorie controlled diet.

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Speaker 3: We really focus on it being high in protein, which

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Speaker 3: is really important. If you're on ozin Peak, you work

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Speaker 3: with a dietician to maximize its benefits, and you basically

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Speaker 3: exercise to improve metabolic efficiency, so you improve your body's

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Speaker 3: ability to burn calories long term. But people who get

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Speaker 3: the script online they might not have pre diabetes or

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Speaker 3: sugar regulation issues. They just want it follow the weight

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Speaker 3: loss effects, and certainly the es and suburb the Sydney

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Speaker 3: it's rife.

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Speaker 2: So they take the medication.

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Speaker 3: They don't improve their exercise, so they're not improving metabolic efficiency.

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Speaker 3: They don't eat for a while, but then they still

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Speaker 3: go out on the weekend and binge wines, fast food

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Speaker 3: restaurant meals, and so whilst they might lose a little

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Speaker 3: bit of weight, it's not the twenty thirty kilos that

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Speaker 3: actually want to lose because they haven't improved their underlying habits.

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Speaker 3: And then they say the ozen Peak doesn't work, or

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Speaker 3: they keep putting the dose up.

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Speaker 2: It's not targeting the issue.

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Speaker 3: To get the most out of ozen Peak, you have

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Speaker 3: to commit just as equally to diet and exercised one

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Speaker 3: to make sure you're not losing a huge amount of

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Speaker 3: muscle mass, which is the other issue with losing weight quickly.

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Speaker 3: You will absolutely be wasting muscle mass and fat mass,

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Speaker 3: so you look saggy and you won't become metabolically fitched.

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Speaker 3: So you'll lose the weight, but as soon as you

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Speaker 3: eat normally again, you'll put it all back on plus

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Speaker 3: some because you're actually I don't want to swear badly

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Speaker 3: on here, but it's really stuffing around with your metabolism

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Speaker 3: long term.

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Speaker 2: And I see it.

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Speaker 3: I see all these saggy people and they've lost all

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Speaker 3: the weight, but they've lost a huge amount of muscle mass,

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Speaker 3: and then they can't keep losing weight or the weight

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Speaker 3: goes on back quickly because you can't take ozen Peak forever.

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Speaker 3: There's risks associated with that, you know. I've got some

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Speaker 3: GPS checking thyroids every six weeks on ozen Peak. We've

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Speaker 3: got to be really careful with these medications. There's always

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Speaker 3: pros and cons, so I am a fan of them

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Speaker 3: for the right kind of client, and I've got a

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Speaker 3: beautiful case study of this coming up where I really

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Speaker 3: show the right client.

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Speaker 2: It's a godsend.

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Speaker 3: But for people using it without making sure their protein

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Speaker 3: intake is adequate, without managing their calories, without increasing their activity,

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Speaker 3: it's going.

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Speaker 2: To do more harm than good long term.

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Speaker 3: And as I said, for every one client who has

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Speaker 3: worked beautifully, I reckon, I've got three or four who

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Speaker 3: does it doesn't work because they eat anyway, it doesn't matter,

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Speaker 3: they're not hungry, they still eat their lunch because they're

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Speaker 3: cue to eat. They're scared not to eat. They don't

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Speaker 3: like the feeling of not eating. So it's complicated, but

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Speaker 3: it can be really successful for some, but not for everyone.

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Speaker 3: And it's not inexpensively and like it's a big commitment,

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Speaker 3: So if you're going to commit to it, you want

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Speaker 3: to make sure you're really committing to diet and exercise.

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Speaker 3: And I'm on one of the oz and Peak chat

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Speaker 3: groups on Facebook, and I reckon again, for everyone who's successful,

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Speaker 3: there's three or four complaining it doesn't work, because I

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Speaker 3: guarantee you they have not looked at their diet exercise

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Speaker 3: and they're just wanting it to be that magic pill,

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Speaker 3: and there is always no such thing.

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Speaker 2: So if you want to use it, you've got to

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Speaker 2: use it with.

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Speaker 3: Lifestyle change or eventually it will stop working at a

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Speaker 3: bit complete waste of money, and I promise you you'll

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Speaker 3: gain more weight and it will be harder next time

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Speaker 3: to get it off because you've mucked around with your metabolism.

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Speaker 3: Have you had many clients with it, because I see

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Speaker 3: them all the time, but you don't see any now,

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Speaker 3: is all I think?

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Speaker 1: As my clients are, I don't know. Potentially a little

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Speaker 1: bit Therenger, I don't know. Resistency.

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Speaker 3: Yeah, they all come to me, come on, come on,

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Speaker 3: We're ready to see you and sort you out with

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Speaker 3: the open bank. But you've got to work with the

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Speaker 3: dietys shit or as I said, it would do more

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Speaker 3: harm than good.

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Speaker 1: And this affects me pretty nasty too. But it's trending

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Speaker 1: all you know, All online celebrities are taking it. They're

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Speaker 1: saying they're not, but they really are. Yes, it's a

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Speaker 1: huge range of issues, isn't there.

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Speaker 3: I have concerns, Leanne, because it's working on an organ

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Speaker 3: like it's stimulating the pancreas now for someone who is

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Speaker 3: on the verge of getting type two diabetes, and it's

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Speaker 3: going to stop diabetes. Fantastic, but just overworking your pancreas.

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Speaker 3: When you don't have that, I have concerns, like I

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Speaker 3: wouldn't want to be targeting an organ unless I really

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Speaker 3: had to. Let's just physiologically, like you know what I mean,

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Speaker 3: we should be playing with some of that stuff. You

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Speaker 3: are targeting an organ to work as harder. Now there

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Speaker 3: are risks, you know what I mean? There are risks.

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Speaker 3: So if the pros outweigh the cons. But unless you

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Speaker 3: really needed to use it like anything, I wouldn't be

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Speaker 3: I wouldn't be using it because you're basically targeting an organ,

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Speaker 3: like you don't want to wreck your organs.

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Speaker 2: It's complicated and as.

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Speaker 3: I said, I've got some GPS checking diros every six weeks,

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Speaker 3: So you've got to be careful with this stuff. When

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Speaker 3: you start to play with organs, etc. It's a big

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Speaker 3: deal and it's a big decision, and you don't want

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Speaker 3: to take it lightly, and you want to go in

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Speaker 3: one hundred percent committed to use it as it was

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Speaker 3: meant to and then ween off. That's why I'm so

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Speaker 3: against putting the dose up and up and ut what

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Speaker 3: for You're just overstimulating the pancreas. Where's the endpoint? So yeah,

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Speaker 3: I think the more we talk about it, the better.

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Speaker 1: Yeah, I totally agree, and I think that a lot

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Speaker 1: of people don't actually understand the basics of how it works,

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Speaker 1: and I think it's just promoted online for the appetites suppressions.

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Speaker 1: So I think a lot of people are being like, oh, great,

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Speaker 1: I'll take this druggle to help with weight lass because

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Speaker 1: I won't feel hungry. But as you mentioned earlier, it

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Speaker 1: can actually like if you eat through that, it's not

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Speaker 1: gonna work. And if you don't have the insulin resistance

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Speaker 1: that's needed for the drug to work properly, it's not

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Speaker 1: gonna work. It may work from an appetite it's a

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Speaker 1: present perspective, but it's not actually healthy long term, and

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Speaker 1: you're not taking it in the right manner either. So

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Speaker 1: lots of really important points that you know, a lot

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Speaker 1: of social media are failing to report on, all right,

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Speaker 1: And then that leads us into our final segment of

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Speaker 1: the show, Susie, where we look for listener questions generally

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Speaker 1: through our Instagram, So people send through a lot of

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Speaker 1: questions and if you have sent through questions, we haven't

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Speaker 1: gotten to them. We do apologize, but we I'm gonna

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Speaker 1: say Susie get probably fifty to one hundred questions every week,

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Speaker 1: so a lot of them are quite specific, a lot

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Speaker 1: of them are quite personalized, Like we can't actually provide

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Speaker 1: personalized nutrition advice in our Instagram dms obviously, so we

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Speaker 1: sort of take a couple of broader questions that we

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Speaker 1: think might help the most people, and there's sort of

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Speaker 1: ones we work on. So there was an interesting one

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Speaker 1: this week talking about what to eat on a longer run.

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Speaker 1: So a lady was preparing for a marathon and wanted

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Speaker 1: to know what she should be eating for longer ruts.

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Speaker 1: The first thing I would say is absolutely booking with

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Speaker 1: a sports side titian. If you're considering a marathon. People

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Speaker 1: have died from marathons from not training and fueling and

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Speaker 1: hydrating appropriately. It's worst case scenario, but it's a serious thing.

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Speaker 1: So you need to take your nutrition and your hydration

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Speaker 1: and your recovery seriously, particularly at that distance of running,

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Speaker 1: particularly if it's like an ultra marathon or something like that.

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Speaker 1: So I would absolutely say get some personalized advice in

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Speaker 1: terms of you're nutrition and hydration strategies, but for longer distances,

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Speaker 1: So if we're talking half marathons or longer, So you know,

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Speaker 1: anything above sort of that twenty kilometer mark, you need

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Speaker 1: to think about your nutrition in the one to two

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Speaker 1: days leading up to the event. So a lot of

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Speaker 1: people will carb load the night before. They'll have a big,

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Speaker 1: higher carb meal like a big pasta or a big

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Speaker 1: zotto or something like that, because the carbohydrates are then

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Speaker 1: stored in your muscles, and your muscles use that glycogen

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Speaker 1: stores for the energy throughout the race. But there's only

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Speaker 1: a certain amount of carbs that we can store in

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Speaker 1: our muscles. So generally speaking, anything over about that sixty

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Speaker 1: to ninety minute mark, if you're.

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Speaker 2: Going to continue to run, if you're tapping.

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Speaker 1: Out after ninety minutes, so you're tapping it out after

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Speaker 1: sixty minutes, you may or may not be okay. But

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Speaker 1: most people, generally, if you're still running after that sixty

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Speaker 1: in a ninety minute mark, will need a little top

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Speaker 1: up because the body is kind of depleted its stores

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Speaker 1: of carbohydrate. So thinking about sort of the day leading

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Speaker 1: up to the event, particularly if you have a more

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Speaker 1: sensitive tummy, you would want to reduce the fiber load

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Speaker 1: and reduce the fat load of things. So if you're

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Speaker 1: going to have a big passing meal the night before

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Speaker 1: and carb load, that's great. But if it's going to

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Speaker 1: be a heavy cream, bacon based pasta and you get

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Speaker 1: a little bit of sort of gas show or a

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Speaker 1: little bit of ibs or something like that, it's not

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Speaker 1: going to be a great meal to be running a

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Speaker 1: marathon with the next day. And I had a friend, Zuzi,

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Speaker 1: that signed up for her first marathon and her and

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Speaker 1: her family had tie the night before, and I was like, oh, man,

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Speaker 1: if you'd only just.

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Speaker 2: Talked to me.

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Speaker 1: She had to stop six times in that marathon to

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Speaker 1: either go use a public toilet or just go in

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Speaker 1: the bush somewhere because it just went straight through her.

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Speaker 2: So it's awful.

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Speaker 1: So you don't want to fat, and you definitely don't

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Speaker 1: want anything that's like spicy or fully flavored or anything

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Speaker 1: like that the sort of the day before. I would say,

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Speaker 1: so in early morning race you want to be thinking

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Speaker 1: about you know, some of these marathons can start at

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Speaker 1: you know, six am or even before, so you want

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Speaker 1: to get your nutrition in the night before really have

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Speaker 1: a low fiber, low fat, high carb type meal, and

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Speaker 1: then about one to two hours before the race, you

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Speaker 1: want something light, So a light kind of carbohydrate based

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Speaker 1: snack plus or mine is just a very small amount

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Speaker 1: of fat. So think about like maybe a chocolate flavored

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Speaker 1: milk or a musli bar, a little bit of a

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Speaker 1: peanut butter or honey on toast, maybe a crumpet with

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Speaker 1: a banana, maybe a little bit of cream rice, whatever

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Speaker 1: you tend to tolerate. Don't eat new foods the day

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Speaker 1: before a race. And this is even with training as well.

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Speaker 1: Once you're training, probably past that kind of fifteen kilometer mark,

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Speaker 1: most people who are training for marathons will do one

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Speaker 1: long run a week. That's probably where you would want

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Speaker 1: to have something like a smaller sized snack about one

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Speaker 1: to two hours before you're racing. Now, if you're going

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Speaker 1: for your long run later in the afternoon, you'd probably

436
00:19:56,800 --> 00:19:59,760
Speaker 1: want a larger, more carb heavy meal about three to

437
00:19:59,840 --> 00:20:02,120
Speaker 1: five four hours. So it might be a big bowl

438
00:20:02,119 --> 00:20:04,359
Speaker 1: of pode with some milk and fruit. It might be

439
00:20:04,440 --> 00:20:07,080
Speaker 1: like a rice or a passa based dish. It might

440
00:20:07,119 --> 00:20:09,119
Speaker 1: be a big sandwich or a roll with a bit

441
00:20:09,160 --> 00:20:11,200
Speaker 1: of chicken and just a little bit of light salad,

442
00:20:11,240 --> 00:20:13,080
Speaker 1: or a big smoothie or something like that which is

443
00:20:13,080 --> 00:20:16,400
Speaker 1: gonna be really easy tolerated. So basically, the longer you

444
00:20:16,520 --> 00:20:19,040
Speaker 1: run for the sooner you'll have to kind of top

445
00:20:19,040 --> 00:20:21,440
Speaker 1: yourself up. Well, not the sooner, but the more you'll

446
00:20:21,440 --> 00:20:23,399
Speaker 1: have to top yourself up during that race. So you

447
00:20:23,480 --> 00:20:26,919
Speaker 1: kind of want roughly on average, about thirty to sixty

448
00:20:26,960 --> 00:20:29,879
Speaker 1: grams of carver hydrate per hour, and this helps to

449
00:20:29,920 --> 00:20:32,240
Speaker 1: prevent the muscle fatigue. It helps to top you up

450
00:20:32,320 --> 00:20:34,680
Speaker 1: in terms of the energy that's needed for the race,

451
00:20:34,720 --> 00:20:37,440
Speaker 1: and it also helps maintain things like cognition as well.

452
00:20:37,600 --> 00:20:40,000
Speaker 1: If you've ever seen those videos, I remember when I

453
00:20:40,000 --> 00:20:42,560
Speaker 1: did my sports scitetic degree City, they showed us it

454
00:20:42,640 --> 00:20:45,360
Speaker 1: must have been like a marathon sponsored by Gatorade or something,

455
00:20:45,400 --> 00:20:47,640
Speaker 1: because it came up with Gatorade or Powerade as a sponsor,

456
00:20:47,920 --> 00:20:49,960
Speaker 1: and it was like people who would like the finish

457
00:20:50,080 --> 00:20:53,879
Speaker 1: line was right there, and these people hadn't fueled appropriately,

458
00:20:54,119 --> 00:20:56,280
Speaker 1: hadn't eaten appropriately, and it was like they were drunk,

459
00:20:56,320 --> 00:20:58,639
Speaker 1: like they couldn't It was like they were crawling to

460
00:20:58,680 --> 00:20:59,320
Speaker 1: the finish line.

461
00:20:59,359 --> 00:21:00,480
Speaker 2: They were wobble all.

462
00:21:00,359 --> 00:21:04,200
Speaker 1: Over the place like they just had absolutely nothing left

463
00:21:04,240 --> 00:21:07,000
Speaker 1: in the tank and whatever their last sort of bar

464
00:21:07,200 --> 00:21:09,439
Speaker 1: or jel or drink they just obviously couldn't get it

465
00:21:09,480 --> 00:21:11,560
Speaker 1: down for whatever reason, or they'd skip that last aid

466
00:21:11,640 --> 00:21:14,400
Speaker 1: station and they were so close to the line yet

467
00:21:14,440 --> 00:21:16,360
Speaker 1: they just couldn't make it. And that's where things can

468
00:21:16,400 --> 00:21:19,840
Speaker 1: go horribly wrong, particularly in the later parts of a marathon,

469
00:21:19,880 --> 00:21:23,479
Speaker 1: where you're so fatigued that actually getting down appropriate nutrition

470
00:21:23,520 --> 00:21:26,359
Speaker 1: and fluid can be really really difficult. So using things

471
00:21:26,400 --> 00:21:29,240
Speaker 1: like sports drinks like a proper Gatorade or Powerade or

472
00:21:29,240 --> 00:21:31,359
Speaker 1: something like that, not the low sugar varieties, like you

473
00:21:31,400 --> 00:21:33,920
Speaker 1: actually want the sugar in there to provide the carbohydrate,

474
00:21:34,160 --> 00:21:36,199
Speaker 1: that can be really helpful in the later stages of

475
00:21:36,240 --> 00:21:38,800
Speaker 1: runs as well. Sure, things like gels and shoes and

476
00:21:38,840 --> 00:21:42,159
Speaker 1: sports bars can be great, but if you're running a

477
00:21:42,280 --> 00:21:45,200
Speaker 1: fairly long distance and you're not conditioned to using those things,

478
00:21:45,200 --> 00:21:47,440
Speaker 1: they can actually be really, really difficult to get down.

479
00:21:47,600 --> 00:21:49,600
Speaker 1: I have a friend who has been running marathons for

480
00:21:49,600 --> 00:21:51,440
Speaker 1: a couple of years. In the first few that she did,

481
00:21:51,640 --> 00:21:53,960
Speaker 1: she never trained with bars and gels, yet her trainer

482
00:21:54,000 --> 00:21:56,560
Speaker 1: recommended that's what she have in the last fifteen kilometers,

483
00:21:56,720 --> 00:21:58,440
Speaker 1: and she couldn't get them down and she couldn't finish

484
00:21:58,480 --> 00:22:00,840
Speaker 1: the race. She just tapped out. Nothing left to give.

485
00:22:01,080 --> 00:22:03,359
Speaker 1: So it's really important that what you plan on using

486
00:22:03,400 --> 00:22:05,920
Speaker 1: in your race, you actually train with and make sure

487
00:22:05,920 --> 00:22:07,480
Speaker 1: you can tolerate as well.

488
00:22:07,880 --> 00:22:10,639
Speaker 3: Yeah, and I think you've described it really well. Even

489
00:22:10,640 --> 00:22:13,359
Speaker 3: for long chaining runs. Really it's what you've had the

490
00:22:13,440 --> 00:22:15,520
Speaker 3: night before is going to have the biggest benefit. So

491
00:22:15,560 --> 00:22:18,879
Speaker 3: making sure that's a higher car meal like a pasta, noodles,

492
00:22:18,880 --> 00:22:20,439
Speaker 3: you certainly don't want to go meet and veggies if

493
00:22:20,480 --> 00:22:23,040
Speaker 3: you're about to run twenty k's on Sunday morning, people

494
00:22:23,040 --> 00:22:25,160
Speaker 3: will differ, you know, if you can't tolerate a slice

495
00:22:25,160 --> 00:22:27,320
Speaker 3: of toast before you run, and then you get to

496
00:22:27,320 --> 00:22:28,960
Speaker 3: that sixty to ninety minute mark and you need to

497
00:22:28,960 --> 00:22:29,320
Speaker 3: top up.

498
00:22:29,400 --> 00:22:29,840
Speaker 2: Some of my.

499
00:22:29,840 --> 00:22:32,960
Speaker 3: Ghoshus will just be something like a sports drink, maybe

500
00:22:32,960 --> 00:22:35,520
Speaker 3: a plane kind of musically bar quite a process one

501
00:22:35,600 --> 00:22:38,120
Speaker 3: like a fruit type twist or a fruit roll up.

502
00:22:38,600 --> 00:22:41,159
Speaker 3: But in my experience with runners, a lot of it

503
00:22:41,240 --> 00:22:44,440
Speaker 3: is a prep time and you're much better to load

504
00:22:44,520 --> 00:22:46,359
Speaker 3: up the night before and sort of go light on

505
00:22:46,400 --> 00:22:48,920
Speaker 3: your tummy unless you get into two three hour runs

506
00:22:48,960 --> 00:22:51,080
Speaker 3: where you might sort of have factor in a whitebread

507
00:22:51,080 --> 00:22:52,000
Speaker 3: sandwich as you go.

508
00:22:52,240 --> 00:22:53,800
Speaker 2: So yeah, it's a lot.

509
00:22:53,680 --> 00:22:55,720
Speaker 3: To do with that going in with plenty of fuel

510
00:22:55,760 --> 00:22:58,000
Speaker 3: on board, and if you can top it up before

511
00:22:58,040 --> 00:22:59,840
Speaker 3: you run or sort of by the time you get

512
00:22:59,840 --> 00:23:02,359
Speaker 3: to the ninety minutes, something very light and really sports

513
00:23:02,440 --> 00:23:05,040
Speaker 3: drinks should get you through unless you're running for another

514
00:23:05,040 --> 00:23:05,760
Speaker 3: couple of hours.

515
00:23:06,240 --> 00:23:06,400
Speaker 2: Yeah.

516
00:23:06,440 --> 00:23:09,400
Speaker 1: Absolutely, And if you're doing things like you know, triathlon,

517
00:23:09,440 --> 00:23:11,080
Speaker 1: where there's a run log and a swim leg and

518
00:23:11,080 --> 00:23:13,200
Speaker 1: a bike leg, it's the hardest to get stuff down

519
00:23:13,240 --> 00:23:14,800
Speaker 1: during the run leg. And obviously you're not going to

520
00:23:14,800 --> 00:23:17,080
Speaker 1: be eating a musically bike when you're swimming. So the

521
00:23:17,280 --> 00:23:19,760
Speaker 1: what's the old age saying, Susie nutrition is one on

522
00:23:19,800 --> 00:23:22,639
Speaker 1: the bike, so make sure you take the opportunity.

523
00:23:22,119 --> 00:23:24,439
Speaker 3: I say nutritions and a triathon is one on the

524
00:23:24,480 --> 00:23:25,200
Speaker 3: bike one hundred.

525
00:23:25,280 --> 00:23:27,199
Speaker 1: Yeah, we actually take the opportunity on the bike to

526
00:23:27,320 --> 00:23:30,320
Speaker 1: really be fueling and hydrating appropriately because you just don't

527
00:23:30,320 --> 00:23:32,919
Speaker 1: have the opportunity obviously in the water, and the opportunity

528
00:23:32,920 --> 00:23:34,800
Speaker 1: while you're running is very minimal as well. It's a

529
00:23:34,800 --> 00:23:36,680
Speaker 1: lot harder to get things down. So if you're doing

530
00:23:36,720 --> 00:23:39,119
Speaker 1: an event where it's a longer duration event and you

531
00:23:39,160 --> 00:23:41,920
Speaker 1: are doing a combination of some legs, take the opportunity

532
00:23:42,000 --> 00:23:44,399
Speaker 1: in the bike to really get your nutrition right. And

533
00:23:44,480 --> 00:23:46,480
Speaker 1: if you are doing a marathon and your plan is

534
00:23:46,520 --> 00:23:48,159
Speaker 1: to have a couple of lollies or something like that,

535
00:23:48,200 --> 00:23:50,240
Speaker 1: always take a back up because when you're running in

536
00:23:50,280 --> 00:23:52,200
Speaker 1: your fatigue, it's so easy to drop your gel or

537
00:23:52,240 --> 00:23:54,399
Speaker 1: drop your lolly, and if you're only taken one, it

538
00:23:54,440 --> 00:23:56,359
Speaker 1: can be the difference between you actually finishing the.

539
00:23:56,400 --> 00:23:56,879
Speaker 2: Race or not.

540
00:23:57,440 --> 00:23:59,440
Speaker 1: So a couple of little tips for around runners out there,

541
00:24:00,000 --> 00:24:01,639
Speaker 1: and that brings us to the end of the Nutrition

542
00:24:01,720 --> 00:24:03,760
Speaker 1: Couch for another week. If you haven't done so already,

543
00:24:03,800 --> 00:24:05,840
Speaker 1: we would love if you could subscribe to the podcast,

544
00:24:06,240 --> 00:24:07,840
Speaker 1: and just in case you missed it, the brand new

545
00:24:07,920 --> 00:24:11,280
Speaker 1: Periguide is available online at the Nutritioncouch dot com, as

546
00:24:11,359 --> 00:24:14,800
Speaker 1: is our Takeaway and our product supermarket guide as well.

547
00:24:14,960 --> 00:24:20,800
Speaker 1: Thanks for listening, have a great week everyone,