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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 Cuzzi Burrow and welcome to the Nutrition Catch, the

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Speaker 1: biweekly podcast that keeps you up to date on everything

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

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

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

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

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

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Speaker 1: 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.

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Speaker 2: 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 1: And then she did clarify that this was for detox

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Speaker 1: purposes only and she doesn't calory count within her daily routine.

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Speaker 1: So I don't like how this some you know, really

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Speaker 1: specific quotes in this article, and Rebel said, I just

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Speaker 1: actually completed a program where I learned all about food

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Speaker 1: and they taught me that I actually don't need as

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Speaker 1: many calories as you think. And I just think this

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Speaker 1: is really important as to like where you get your

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Speaker 1: advice from. Just because you check into what a machinery

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Speaker 1: is going to be a very very expensive medical spa

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Speaker 1: and retreat in Austria doesn't mean that the advice that

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Speaker 1: they're giving people is evidence based or based on science,

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

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Speaker 1: as her gets online and says that, you know, I

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Speaker 1: don't need to be consuming anywhere near as many calories

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

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Speaker 1: a fifth and eighth of what a standard adult should

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Speaker 1: probably consume. So it's pretty scary. And I mean, we

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Speaker 1: don't need to detox either. We have a healthy functioning

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Speaker 1: kidney and liver. The body will do all of the

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Speaker 1: detoxing for us, so there's no reason that we need

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Speaker 1: to detox. We need to cut significant things out of

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Speaker 1: our diet or drop our calories so low they were

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Speaker 1: actually going to do a disservice to our metabolism and

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

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Speaker 1: not a fan that she's speaking like it was like

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Speaker 1: medical advice or anything like that, and I think that

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Speaker 1: this article is going to do far more harm than good.

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

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Speaker 1: I really hope that none of our listeners, after listening

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Speaker 1: to us for I'm sure quite some time, would ever

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Speaker 1: do anything like this at all. But I just think

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

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Speaker 1: spoken about and publicized on like the front page of

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Speaker 1: 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 bruce 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 a 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 that 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.

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Speaker 2: That's what I took from her article that we should

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Speaker 2: all feel.

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Speaker 3: Guilty about eating it all, and if you want to

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Speaker 3: eat more than six hundred, you're just a pig and

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

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Speaker 3: of 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

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

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

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

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

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

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

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

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

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Speaker 2: I think for the bulk of people.

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Speaker 3: And I think in my first comment, I find people

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Speaker 3: have difficulty coming back from two thousand calories a day.

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Speaker 3: You know, in a previous episode, we just talked about

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Speaker 3: how a standard uber eats bill of fourteen hundred galleries, Like,

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Speaker 3: I find most of my clients really struggle. They might

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Speaker 3: be able to do low calorie or even calorie controlled

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Speaker 3: at twelve fourteen hundred for a day or two, but

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Speaker 3: most of us struggle to keep it control in a

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Speaker 3: life in which there's a lot of food and large

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Speaker 3: portions and alcohol and all the things, because human beings

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Speaker 3: do get great amount of satisfaction from eating and food.

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Speaker 3: So yeah, I'm with you. It's a really bad message.

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Speaker 3: And yeah, any diet for me that's less than even

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Speaker 3: a thousand, twelve hundred calories. Certainly for the women that

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Speaker 3: I'm working with. They need their energy, and they are

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

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Speaker 1: Certainly, And I mean, maybe that's why they check you

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

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Speaker 1: it is, but you know, a medical spa retreat because

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Speaker 1: there's literally nothing.

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Speaker 2: Else on office.

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Speaker 1: So because I really don't think that most people could

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Speaker 1: stick to anywhere close to six hundred calories, myself included,

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Speaker 1: i'd sneeze and inhale six hundred calories and a heartbit.

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Speaker 1: But I think the funny part about this article, well

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Speaker 1: not the funny part, but the serious part about this

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Speaker 1: article I could, I should probably say, is that Wilson

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Speaker 1: was quoted saying that she has some quite bad habits

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Speaker 1: around eating, and she admitted that she was a bit

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Speaker 1: of an emotional eater, with her cheap food being ice cream.

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Speaker 1: So she struggles with emotional eating. And I just think

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Speaker 1: that's one way to really make that so much worse

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Speaker 1: is when you restrict yourself so much more, A lot

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Speaker 1: of the non hungry and the emotional eating tends to

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Speaker 1: be ten times more. So I feel like when we're

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Speaker 1: putting such low calorie advice out there in the public.

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Speaker 1: It's only going to feel things like disordered eating. So

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Speaker 1: we love your rebel, but it's not from us on

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Speaker 1: the nutrition Cash.

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Speaker 2: I'm sorry. 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 install 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 go v A very specific medications. So they're actually

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Speaker 3: not weight loss medications. They are glucose regulation medications, and

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Speaker 3: we're originally designed for people who had type two diabetes

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

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Speaker 3: people whose blood glucose levels are elevated.

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Speaker 2: They might have diabetes, they might have pre diabetes.

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Speaker 3: And this new class of medication is revolutionary because it

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Speaker 3: encourages the pancreas to produce more insulince, so targeting one

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Speaker 3: of the underlying problems leading to diabetes and secondary has

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Speaker 3: a very strong appetite and hibitry effect through the molecule itself,

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Speaker 3: so it works in two ways. So that is very

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

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Speaker 3: in the cell as opposed to encouraging the pancreas to

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Speaker 3: work harder, so really change diabetes management and even insulin

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Speaker 3: resistant management. The reason that they work and are associated

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Speaker 3: with weight loss is the appetite and hebertry effect is

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Speaker 3: most for most people, very strong.

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Speaker 2: So if you're someone who.

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Speaker 3: Secondary to insulin resistance or PCOS is constantly hungry and

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Speaker 3: really struggles to stick to a calorie controlled diet because

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Speaker 3: you're constantly feeling like you're not satisfied and searching for food,

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Speaker 3: and anyone listening who has that issue will straight away

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Speaker 3: resonate because it's a very distinct, just unsatisfied feeling. And

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Speaker 3: basically these medications they make you not hungry at all,

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Speaker 3: you don't want to think about food. But also they

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Speaker 3: may even cause a bit like a morning sickness nausea,

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Speaker 3: so they really turn you off eating. For one of

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Speaker 3: a better description, which is there's pros and colons to that.

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Speaker 3: Now lean for every one client of mine who has

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Speaker 3: been on oz and peak, I would have three or

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Speaker 3: four for whom it does not work. And I just

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Speaker 3: wrote an article about this on news dot com dot au.

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Speaker 3: And the reason that it doesn't work, there's probably what

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Speaker 3: we'll find is there's genetic differences in some people and

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

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Speaker 2: That happens with medication. It works for some people are

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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 3: Now that's not a prescription that is purely responding to

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Speaker 3: the appetite and hebitary effect of the ozen peak.

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Speaker 2: It's doing its.

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Speaker 3: Job basically, so all of a sudden they can be

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Speaker 3: diet compliant. 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 suburbs of 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 2: They don't eat for a while, but then they still

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Speaker 2: go out on the.

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Speaker 3: Weekend and binge wines, fast food restaurant meals, and so

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Speaker 3: whilst they might lose a little bit of weight, it's

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Speaker 3: not the twenty thirty kilos actually want to lose because

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Speaker 3: they haven't improved their underlying habits. And then they say

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Speaker 3: the ozen Peak doesn't work, or they keep putting the

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Speaker 3: dose up. It's not targeting the issue. To get the

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Speaker 3: most out of ozen Peak, you have to commit just

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Speaker 3: as equally to diet and exercised one to make sure

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Speaker 3: you're not losing a huge amount of muscle mass, which

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Speaker 3: is the other issue with losing weight quickly. You will

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Speaker 3: absolutely be wasting muscle mass and fat mass, so you

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

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Speaker 2: So you'll lose the weight, but as soon as you

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Speaker 2: eat normally.

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Speaker 3: Again, you'll put it all back on plus some because

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Speaker 3: you're actually I don't want to swear badly on here,

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Speaker 3: but it's really stuffing around with your metabolism 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 it, 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: gotta be really careful with these medications. There's always pros

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

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

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

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Speaker 3: 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 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 dit 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. So if you

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Speaker 3: want to use it, you've got to 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 maucked 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.

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Speaker 2: Now, 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 longer. I I don't resistency.

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

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Speaker 3: we're ready to see you. And saw you out with

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Speaker 3: the open bak, but you've got to work with the

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Speaker 3: dietyshit or as I said, it would do more harm

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Speaker 3: 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. It's complicated

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Speaker 3: and as I said, I've got some GPS checking virus

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Speaker 3: every six weeks, So you've got to be careful with

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Speaker 3: this stuff.

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Speaker 2: When you start to play with organs, etc.

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Speaker 3: It's a big deal and it's a big decision, and

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Speaker 3: you don't want to take it lightly, and you want

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Speaker 3: to go in one hundred percent committed to use it

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Speaker 3: as it was meant to and then ween off. That's

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Speaker 3: why I'm so against putting the dose up and up

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Speaker 3: and up. What for You're just overstimulating the pancreas. Where's

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Speaker 3: the endpoint? So yeah, I think the more we talk

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Speaker 3: 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: 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 laws 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 insular 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. Well, it may work from an appetite it's

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

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

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

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Speaker 1: lot 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 sieent 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 going to continue to run,

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

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Speaker 1: it out after sixty minutes, you may or may not

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Speaker 1: be okay. But most people, generally, if you're still running

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Speaker 1: after that sixty to a ninety minute mark, will need

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Speaker 1: a little top up because the body is kind of

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Speaker 1: depleted its stores of carbohydrate. So thinking about sort of

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Speaker 1: the day leading up to the event, particularly if you

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Speaker 1: have a more sensitive tummy, you would want to reduce

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Speaker 1: the fiber load and reduce the fat load of things.

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Speaker 1: If you're going to have a big passing meal the

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Speaker 1: night before in carb load, that's great. But if it's

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Speaker 1: going to be a heavy cream, bacon based pasta and

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Speaker 1: you get a little bit of sort of gas show

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Speaker 1: or a little bit of ibs or something like that,

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Speaker 1: it's not going to be a great meal to be

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Speaker 1: running a marathon with the next day. And I had

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Speaker 1: a friend, Zuzie, that signed up for her first marathon

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Speaker 1: and her and her family had tie the night before,

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Speaker 1: and I was like, oh, man, if you'd only just

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Speaker 1: talked to me. She had to stop six times in

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Speaker 1: that marathon to either go use a public toilet or

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Speaker 1: just go in the bush somewhere because it just went

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Speaker 1: 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 have fat, and you definitely

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Speaker 1: don't want anything that's like spicy or fully flavored or

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Speaker 1: anything like that the sort of the day before. I

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Speaker 1: would say, so in early morning race you want to

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Speaker 1: be thinking about you know, some of these marathons can

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

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Speaker 1: you want to get your nutrition in the night before

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Speaker 1: really have a low five a low fat, high carb

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Speaker 1: type meal, and then about one to two hours before

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Speaker 1: the race, you want something light, So a light kind

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Speaker 1: of carbohydrate based snack plus or mine is just a

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Speaker 1: very small amount of fat. So think about like maybe

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Speaker 1: a chocolate flavored milk or a music bar, a little

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Speaker 1: bit of a peanut butter or honey on toast, maybe

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Speaker 1: a crumpet with a banana, maybe a little bit of

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Speaker 1: cream rice, whatever you tend to tolerate. Don't eat new

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Speaker 1: foods the day before a race. And this is even

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Speaker 1: with training as well. Once you're training, probably past that

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Speaker 1: kind of fifteen kilometer mark, most people who are training

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Speaker 1: for marathons will do one long run a week. That's

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Speaker 1: probably where you would want to have something like a

437
00:19:49,400 --> 00:19:53,160
Speaker 1: smaller sized snack about one to two hours before you're racing. Now,

438
00:19:53,200 --> 00:19:55,879
Speaker 1: if you're going for your long run later in the afternoon,

439
00:19:56,200 --> 00:19:59,440
Speaker 1: you'd probably want a larger, more carb heavy meal about

440
00:19:59,480 --> 00:20:01,639
Speaker 1: three to five four hours. So it might be a

441
00:20:01,640 --> 00:20:03,960
Speaker 1: big bowl of pode with some milk and fruit. It

442
00:20:04,040 --> 00:20:06,200
Speaker 1: might be like a rice or a pass the based dish.

443
00:20:06,760 --> 00:20:08,879
Speaker 1: It might be a big sandwich or a roll with

444
00:20:08,920 --> 00:20:10,560
Speaker 1: a bit of chicken and just a little bit of

445
00:20:10,640 --> 00:20:12,720
Speaker 1: light salad, or a big smoothie or something like that,

446
00:20:12,720 --> 00:20:15,480
Speaker 1: which is gonna be really easy tolerated. So basically, the

447
00:20:15,560 --> 00:20:18,679
Speaker 1: longer you run for the sooner you'll have to kind

448
00:20:18,720 --> 00:20:20,520
Speaker 1: of top yourself up, well, not the sooner, but the

449
00:20:21,000 --> 00:20:23,120
Speaker 1: more you'll have to top yourself up during that race.

450
00:20:23,160 --> 00:20:26,359
Speaker 1: So you kind of want roughly on average, about thirty

451
00:20:26,400 --> 00:20:29,760
Speaker 1: to sixty grams of carverhydrate per hour, and this helps

452
00:20:29,800 --> 00:20:31,960
Speaker 1: to prevent the muscle fatigue. It helps to top you

453
00:20:32,080 --> 00:20:34,680
Speaker 1: up in terms of the energy that's needed for the race,

454
00:20:34,680 --> 00:20:37,440
Speaker 1: and it also helps maintain things like cognition as well.

455
00:20:37,600 --> 00:20:39,960
Speaker 1: If you've ever seen those videos, I remember when I

456
00:20:40,000 --> 00:20:42,520
Speaker 1: did my sports sitetic degree City, they showed us it

457
00:20:42,600 --> 00:20:45,360
Speaker 1: must have been like marathon sponsored by Gatorade or something,

458
00:20:45,359 --> 00:20:47,640
Speaker 1: because it came up with Gatorade or Powerade as a sponsor,

459
00:20:47,920 --> 00:20:50,000
Speaker 1: and it was like people who would like the finish

460
00:20:50,040 --> 00:20:53,880
Speaker 1: line was right there, and these people hadn't fueled appropriately,

461
00:20:54,080 --> 00:20:56,240
Speaker 1: hadn't eaten appropriately, and it was like they were drunk,

462
00:20:56,280 --> 00:20:58,639
Speaker 1: like they couldn't It was like they were crawling to

463
00:20:58,680 --> 00:21:00,879
Speaker 1: the finish line. They were wobbling all over the place

464
00:21:00,960 --> 00:21:04,840
Speaker 1: like they just had absolutely nothing left in the tank

465
00:21:05,080 --> 00:21:08,080
Speaker 1: and whatever their last sort of bar or jel or drink,

466
00:21:08,080 --> 00:21:10,359
Speaker 1: they just obviously couldn't get it down for whatever reason,

467
00:21:10,400 --> 00:21:12,920
Speaker 1: or they'd skip that last aid station and they were

468
00:21:13,040 --> 00:21:15,439
Speaker 1: so close to the line yet they just couldn't make it.

469
00:21:15,480 --> 00:21:18,240
Speaker 1: And that's where things can go horribly wrong, particularly in

470
00:21:18,280 --> 00:21:21,280
Speaker 1: the later parts of a marathon, where you're so fatigued

471
00:21:21,280 --> 00:21:24,199
Speaker 1: that actually getting down appropriate nutrition and fluid can be

472
00:21:24,240 --> 00:21:27,479
Speaker 1: really really difficult. So using things like sports drinks like

473
00:21:27,800 --> 00:21:30,000
Speaker 1: proper Gatorade or Powerade or something like that, not the

474
00:21:30,040 --> 00:21:32,399
Speaker 1: low sugar varieties, like you actually want the sugar in

475
00:21:32,440 --> 00:21:35,159
Speaker 1: there to provide the carbohydrate, that can be really helpful

476
00:21:35,160 --> 00:21:37,680
Speaker 1: in the later stages of runs as well. Sure, things

477
00:21:37,680 --> 00:21:40,120
Speaker 1: like gels and choes and sports bars can be great,

478
00:21:40,440 --> 00:21:43,560
Speaker 1: but if you're running a fairly long distance and you're

479
00:21:43,600 --> 00:21:46,280
Speaker 1: not conditioned to using those things, they can actually be really,

480
00:21:46,280 --> 00:21:48,320
Speaker 1: really difficult to get down. I have a friend who

481
00:21:48,520 --> 00:21:50,200
Speaker 1: has been running marathons for a couple of years. In

482
00:21:50,240 --> 00:21:52,520
Speaker 1: the first few that she did, she never trained with

483
00:21:52,600 --> 00:21:54,879
Speaker 1: bars and gels, yet her trainer recommended that's what she

484
00:21:55,000 --> 00:21:57,359
Speaker 1: have in the last fifteen kilometers, and she couldn't get

485
00:21:57,400 --> 00:21:59,199
Speaker 1: them down and she couldn't finish the race. She just

486
00:21:59,240 --> 00:22:01,960
Speaker 1: tapped out thing left to give. So it's really important

487
00:22:02,000 --> 00:22:04,240
Speaker 1: that what you plan on using in your race you

488
00:22:04,280 --> 00:22:07,480
Speaker 1: actually train with and make sure you can tolerate as well.

489
00:22:07,840 --> 00:22:10,600
Speaker 3: Yeah, and I think you've described it really well. Even

490
00:22:10,640 --> 00:22:13,359
Speaker 3: for long chaining runs. Really it's what you've had the

491
00:22:13,400 --> 00:22:15,520
Speaker 3: night before is going to have the biggest benefit. So

492
00:22:15,560 --> 00:22:18,840
Speaker 3: making sure that's a higher car meal like a pasta noodles.

493
00:22:18,880 --> 00:22:20,439
Speaker 3: You certainly don't want to go meet in veggies. If

494
00:22:20,440 --> 00:22:23,000
Speaker 3: you're about to run twenty k's on Sunday morning, people

495
00:22:23,040 --> 00:22:25,119
Speaker 3: will differ, you know, if you can't tolerate a slice

496
00:22:25,119 --> 00:22:27,280
Speaker 3: of toast before you run and then you get to

497
00:22:27,320 --> 00:22:29,320
Speaker 3: that sixty ninety minute mark and you need to top up,

498
00:22:29,359 --> 00:22:31,399
Speaker 3: some of my ghoshus will just be something like a

499
00:22:31,400 --> 00:22:34,680
Speaker 3: sports drink, maybe a plane kind of musically bar quite

500
00:22:34,680 --> 00:22:37,159
Speaker 3: a process one like a fruit type twist or a

501
00:22:37,200 --> 00:22:40,760
Speaker 3: fruit roll up. But in my experience with runners, a

502
00:22:40,760 --> 00:22:43,200
Speaker 3: lot of it is a prep time and you're much

503
00:22:43,280 --> 00:22:45,760
Speaker 3: better to load up the night before and sort of

504
00:22:45,760 --> 00:22:48,280
Speaker 3: go light on your tummy unless you get into two

505
00:22:48,280 --> 00:22:50,320
Speaker 3: three hour runs where you might sort of have factor

506
00:22:50,359 --> 00:22:51,960
Speaker 3: in a whitebread sandwich as you go.

507
00:22:52,200 --> 00:22:54,640
Speaker 2: So yeah, it's a lot to do with that. Going

508
00:22:54,760 --> 00:22:55,480
Speaker 2: in with plenty of.

509
00:22:55,400 --> 00:22:57,280
Speaker 3: Fuel on board, and if you can top it up

510
00:22:57,640 --> 00:22:59,679
Speaker 3: before you run or sort of by the time you

511
00:22:59,680 --> 00:23:02,040
Speaker 3: get to that ninety minutes, something very light and really

512
00:23:02,040 --> 00:23:04,760
Speaker 3: sports drinks should get you through unless you're running for

513
00:23:04,760 --> 00:23:05,720
Speaker 3: another couple of hours.

514
00:23:06,200 --> 00:23:09,400
Speaker 1: Yeah. Absolutely, And if you're doing things like you know Trithlon,

515
00:23:09,440 --> 00:23:11,040
Speaker 1: where there's a run leg and a swim leg and

516
00:23:11,080 --> 00:23:13,159
Speaker 1: a bike leg, it's the hardest to get stuff down

517
00:23:13,240 --> 00:23:14,760
Speaker 1: during the run leg. And obviously you're not going to

518
00:23:14,800 --> 00:23:17,120
Speaker 1: be eating a musical bike when you're swimming. So the

519
00:23:17,280 --> 00:23:19,760
Speaker 1: what's the old age saying, Susie nutrition is one on

520
00:23:19,800 --> 00:23:22,560
Speaker 1: the bike, so make sure you take the opportunity.

521
00:23:22,119 --> 00:23:24,399
Speaker 3: I say nutritions and a triathon is one on the

522
00:23:24,440 --> 00:23:25,160
Speaker 3: bike one hundred.

523
00:23:25,280 --> 00:23:27,560
Speaker 1: Yeah, actually take the opportunity on the bike to really

524
00:23:27,600 --> 00:23:30,359
Speaker 1: be fueling and hydrating appropriately because you just don't have

525
00:23:30,400 --> 00:23:33,080
Speaker 1: the opportunity obviously in the water, and the opportunity while

526
00:23:33,080 --> 00:23:34,960
Speaker 1: you're running is very minimal as well. It's a lot

527
00:23:35,000 --> 00:23:36,800
Speaker 1: harder to get things down. So if you're doing an

528
00:23:36,800 --> 00:23:39,280
Speaker 1: event where it's a longer duration event and you are

529
00:23:39,359 --> 00:23:42,000
Speaker 1: doing a combination of some legs, take the opportunity in

530
00:23:42,040 --> 00:23:44,600
Speaker 1: the bike to really get your nutrition right and if

531
00:23:44,600 --> 00:23:46,600
Speaker 1: you are doing a marathon and your plan is to

532
00:23:46,680 --> 00:23:48,480
Speaker 1: have a couple of lollies or something like that, always

533
00:23:48,480 --> 00:23:50,800
Speaker 1: take a back up because when you're running in your fatigue,

534
00:23:50,800 --> 00:23:52,800
Speaker 1: it's so easy to drop your gel or drop your lolly,

535
00:23:52,840 --> 00:23:54,680
Speaker 1: and if you're only taken one, it can be the

536
00:23:54,720 --> 00:23:57,480
Speaker 1: difference between you actually finishing the race or not. So

537
00:23:57,520 --> 00:23:59,400
Speaker 1: a couple of little tips for our runners out there,

538
00:24:00,000 --> 00:24:01,600
Speaker 1: and that brings us to the end of the Nutrition

539
00:24:01,680 --> 00:24:03,760
Speaker 1: Couch for another week. If you haven't done so already,

540
00:24:03,760 --> 00:24:05,840
Speaker 1: we would love if you could subscribe to the podcast,

541
00:24:06,200 --> 00:24:07,880
Speaker 1: and just in case you missed it, the brand new

542
00:24:07,880 --> 00:24:11,280
Speaker 1: Periyguide is available online at the nutritioncouch dot com, as

543
00:24:11,359 --> 00:24:14,760
Speaker 1: is our Takeaway and our Product Supermarket Guide as well.

544
00:24:14,960 --> 00:24:20,800
Speaker 3: Thanks for listening, have a great week everyone,