Avoid These Mistakes, Don't Hit The Wall!
Summary
TLDRIn this podcast, Flores Gearman and Andy Blow from Precision Fuel and Hydration discuss common nutrition and hydration mistakes made by endurance athletes. They emphasize the importance of practicing fueling during training, avoiding overhydration, and finding the right balance of electrolytes for optimal hydration. The conversation also covers the benefits of caffeine for performance, suggesting an intake of 3 to 6 milligrams per kilogram of body weight. Andy shares his personal experience and the value of using the Precision Fuel and Hydration planner to customize nutrition strategies for better race-day performance and recovery.
Takeaways
- 🚴♂️ **Practice Nutrition and Hydration**: Endurance athletes should practice their nutrition and hydration strategies in training to avoid issues on race day.
- 💧 **Avoid Overhydrating**: Drinking excessive water before an event can flush out electrolytes; instead, focus on hydrating with electrolyte-rich fluids.
- 🏃♂️ **Understand Electrolytes**: Sodium is crucial for hydration, and a concentration of 500 mg per liter of fluid is recommended for pre-race hydration.
- 🍌 **Fueling is Key**: Long training runs and races require fueling to maintain strength and aid in quicker recovery; under fueling can lead to prolonged recovery times and headaches.
- 📊 **Calorie Intake Calculator**: Use a fuel and hydration planner to determine the right amount of calories and electrolytes needed based on individual factors and conditions.
- 🍵 **Caffeine for Performance**: Caffeine can enhance performance when taken in doses of 3 to 6 mg per kg of body weight, with peak effects occurring 45-60 minutes after ingestion.
- 🍫 **Experiment with Fuel Types**: Try different types of fuel during training to find what works best, as needs can vary from gels to solid foods depending on the duration and intensity of the activity.
- 📉 **Monitor Heart Rate**: While some athletes worry about caffeine raising heart rate, it's generally not a significant concern unless personal monitoring indicates otherwise.
- 🔍 **Free Consultation**: Precision Fuel and Hydration offers free consult calls to help athletes with their specific fueling and hydration questions.
- 🌟 **Recovery Starts During the Run**: Proper nutrition and hydration during a run can significantly reduce recovery time and improve overall performance.
Q & A
What are the three main topics discussed in the podcast with Andy Blow?
-The three main topics discussed are common mistakes around nutrition and hydration for endurance athletes, finding the right nutrition and calorie intake for endurance athletes, and the potential benefits of using caffeine in training.
Why is it important for endurance athletes to practice their nutrition and hydration during training?
-It's important because if athletes don't practice their nutrition and hydration during training, especially for long races, they won't figure out how to get it right and it can negatively impact their performance on race day.
What is a common mistake endurance athletes make regarding hydration?
-A common mistake is drinking too much water in the days leading up to an event, which can flush out electrolytes and is not an effective way to hydrate properly.
What role does sodium play in hydration for athletes?
-Sodium is crucial for hydration as it helps the body retain water. Athletes should look for over 500 mg per liter of fluid when pre-hydrating.
What is the significance of the electrolyte content in sports drinks for endurance athletes?
-Electrolytes, particularly sodium, are significant because they help with hydration. Sports drinks with the right electrolyte balance can aid in retaining fluid and preventing cramps during long-duration activities.
Why is it a mistake for endurance athletes to underfuel their long training runs and races?
-Underfueling can lead to a lack of energy, slower recovery times, and decreased performance. It's important for athletes to intake enough calories to maintain strength and speed during long runs and races.
How can endurance athletes determine their optimal calorie intake during training and races?
-Athletes can use tools like the Precision Fuel and Hydration Planner to input details about their intended run, and it will provide recommendations on calorie intake. They can then experiment with these numbers during training to find what works best for them.
What is the recommended caffeine dosage for performance enhancement in endurance athletes?
-The recommended dosage is about 3 to 6 milligrams of caffeine per kilogram of body weight, considering that caffeine takes about 45 minutes to peak in the bloodstream.
How can endurance athletes avoid stomach distress from overconsumption of gels and energy drinks during long races?
-Athletes can avoid stomach distress by practicing different types of nutrition during training, starting with smaller amounts, and gradually increasing their intake to find what their body can comfortably handle during a race.
What is the benefit of having a variety of nutrition sources during long endurance events?
-Having a variety of nutrition sources can help prevent stomach fatigue from consuming the same product repeatedly and can also provide a morale boost, making the long event more enjoyable.
How can endurance athletes access the free Fuel and Hydration Planner mentioned in the podcast?
-Athletes can access the free Fuel and Hydration Planner by visiting the Precision Fuel and Hydration website and clicking on the link at the top of the page.
Outlines
🏃♂️ Introduction to Endurance Athlete Nutrition and Hydration
In the first paragraph, Flores Gearman and Andy Blow from Precision Fuel and Hydration discuss their previous podcast episodes and the topics for the current episode. They plan to cover common nutrition and hydration mistakes made by endurance athletes, how to determine the right intake, and the potential benefits of caffeine during training. The conversation starts with a recap of a memorable 14-hour adventure they had, which included an ocean swim, bike ride, and a climb to Mount Baldi. Andy shares his realization that training for long events requires specific nutrition and hydration strategies that he hadn't fully prepared for, emphasizing the importance of practice and the impact of nutrition on recovery.
💧 Common Mistakes in Hydration and Nutrition for Endurance Athletes
Paragraph two delves into common mistakes made by endurance athletes regarding nutrition and hydration. Andy explains that the primary error is insufficient practice of fueling and hydration during training, which can lead to issues on race day. He suggests simulating race pace during training to get accustomed to eating and drinking while exercising. Overhydration is another mistake, where athletes drink excessive water before an event, leading to a loss of electrolytes. Andy recommends consuming fluids with electrolytes to retain hydration. The discussion also touches on the importance of electrolytes, particularly sodium, for effective hydration and the use of products like ph500 for pre-race hydration.
☕ Caffeine as a Performance Enhancer
The final paragraph focuses on the use of caffeine as a performance enhancer. Andy discusses the optimal dosage of caffeine, which is about 3 to 6 milligrams per kilogram of body weight, and the importance of timing caffeine intake to maximize its effects during a race. He clarifies that caffeine's impact on heart rate is not a significant concern for most athletes. The conversation concludes with practical advice on how to incorporate caffeine into training and race-day strategies. Additionally, Andy invites listeners to use the free fuel and hydration planner on the Precision Fuel and Hydration website and mentions the availability of free consult calls for personalized advice.
Mindmap
Keywords
💡Endurance athletes
💡Nutrition and fueling
💡Hydration
💡Electrolytes
💡Caffeine
💡Carbohydrates
💡Sodium
💡Under-fueling
💡Recovery
💡Fuel and Hydration Planner
Highlights
Flores Gearman and Andy Blow discuss common nutrition and hydration mistakes among endurance athletes.
The importance of practicing nutrition and hydration during training to avoid issues on race day.
The misconception of drinking excessive water before an event and the correct approach to hydration.
The role of sodium in hydration and its optimal concentration in fluids.
The significance of electrolytes in sports drinks and their impact on performance.
Andy Blow's personal experience of the impact of nutrition on long training sessions.
The benefits of adequate fueling for recovery and subsequent training sessions.
The challenge of finding the right calorie intake for endurance activities.
The use of a fuel and hydration planner to determine personalized nutrition needs.
The potential for overeating during endurance events and the signs to watch for.
The need for different types of nutrition as race duration increases, including solid food for very long events.
Andy's advice on trying different nutrition sources during training to find what works best.
The optimal dosage of caffeine for performance enhancement and its absorption timeline.
The common myth about caffeine increasing heart rate during races and expert insights on this.
The practical advice on when to take caffeine during a race for maximum benefit.
Information on how to access the free fuel and hydration planner and free consult calls offered by Precision Fuel and Hydration.
The conclusion of the run and the total distance covered, hinting at the practical application of discussed theories.
Transcripts
hello hello this is uh Flores gearman
with my friend Andy Blow from Precision
Fuel and hydration how are you Andy I'm
good mate how are you doing good Andy
has been on the podcast twice already
the last episode have more than 100,000
views I'll make sure to link to that in
the show notes as well in today's
conversation we're going to cover three
different topics we're going to go over
common mistakes around nutrition and
fueling for endurance athletes we're
going to dial in how to find the right
nutrition
and calorie intake and hydration intake
for endurance athletes and also using
caffeine as a potential benefit in some
of your training so uh yeah let's go for
a little run Andy and have a chat let's
do it all
right Andy last time we were hanging out
was actually a adventure that we did was
a ocean swim bike ride all the way to
mount Baldi it was an epic adventure it
was epic you said I remember that day
well was what 14 hours we were out for
yeah that was that was surely a long one
what was one of your favorite takeaways
from that adventure oh takeaways
takeaways or or memories so my number
one takeaway was that these days doing
six or seven hours training a week does
not equip you to do a 14 hour day in
great shape I enjoyed it nonetheless
though uh best
memory without doubt is standing on the
top a ball
yes with all the snow the view it was a
fantastic day it was hot on the way up
wasn't it but when we got up the top it
felt rugged and mountainous it's a
beautiful spot and then but probably if
I'm honest my favorite bit in an
alburger long finished cuz I was so yeah
I was so in need of a good feed that was
a good recovery right there so yeah we
make sure to uh finish editing that
video and upad in the coming month over
here so stay tuned for that Andy what
are some of the common mistakes that you
see endurance athletes make around
nutrition and hydration yeah the number
one mistake that we see is not
practicing you foing and hydration
enough in training especially if you're
doing a long race if you're doing
something like a marathan a lot of the
time your longest training runs are
going to be you know not long enough
that you'd need tons of fuel and
hydration but on the day you're going to
need to nail that and if you don't
practice it in training you won't figure
out how to get it right and that'll bite
you in the backside on race day you're
going to want to simulate race Pace
probably not full race distance if
you're training for something long like
a marathon or Ultra but you're going to
want to practice it predominantly on
your longest runs when you've got that
key session each week but also I think
you can practice it on some of your
shorter harder runs because that allows
you to get get used to eating and
drinking on the Move eating and drinking
when you're breathing hard also it's
going to help if you're trying to um
figure out what kind of sources of
nutrition work for you cuz what works
for you when you're jogging really slow
might not work for you at race Pace you
know solid food for example people can
sometimes eat and chew stuff when
they're moving really slowly but when
you're moving faster you might want to
slurp down a gel or or a drink what
about how duration any common mistakes
that you see over there yeah for sure
big one is drinking too much actually in
the days leading up to an event they
think they want to be well hydrated at
the start which they do but they think
the way to achieve that is to just drink
loads and loads of water in the days
leading up and that is not the way to do
it you end up flushing the electrolytes
out your body you're better off drinking
fairly fairly normally little bit of
extra fluid but making sure that you
load up on fluid with a lot of
electrolytes in it the kn before and the
morning of cuz that's the only way to
really get your body to hold on to that
extra fluid yeah what type of
electrolytes will work well over there
because even within electrolytes there's
different strengths there's different
types yeah you might get magnesium
potassium calcium whatever in sports
drinks but it's sodium that matters for
hydration yep um and you're looking for
over a th000 maybe as much as500 Mig per
liter of fluid fluid if you want to preh
hydrate we make one called
ph500 super popular for people as a
pre-race
hydrator yeah and what is the
ingredients from something like that so
we there's two different types you've
got a source of sodium which might be a
sodium citrate or sodium carbonate and
then you'll either have um ones without
sugar so like a sugar-free V or you'll
have uh drink mix that has some carbs
some calories with it and this pros and
cons using both you know sometimes you
want the low calorie high electrolytes
sometimes you want the calories and the
electrolytes so you pick you pick the
right tool for the job what about the
third common mistake that you see Andy
under fueling Long training runs long
races you know cyclists you see them
they always go out with a pocket full of
GS and bars bars on their bike Runners
it's just kind of not as in baked into
the culture and also the sessions aren't
as long but that doesn't mean that you
don't need to fuel cuz when you start
fueling on a longer run you realize you
be so much stronger at the end and you
recover so much quicker I think the
recovery part is something that athletes
forget about right yeah like it's it
really is if you're getting to a deficit
even on a training run the recovery is
just going to take quite a bit longer
definitely so of you learn like you know
when you were dad and you do long run
and Sunday morning if you don't eat
enough you can't lie on the couch in the
afternoon and recover you got to be on
it you taking the kids to football
practice oh 100% whatever so and I've
even experienced it when I'm under
fueling that on Mondays I would get
headaches or I would get migraines or I
would just be kind of out of it on
Mondays that that became like a routine
yeah where I started looking more at my
electrolyte intake nutrition intake yeah
and dialing down then helps with that
well recovery starts in the run if you
eat and drink enough then you you've got
less of a deficit recovery is faster you
can get on with the rest of life better
and your training the next day will be
better so there's no reason not to so
under fueling not taking in enough
calories is a very common one how do we
go about finding out what that right
amount is yeah that that's the million
dollar question isn't it really and
first off I'd say probably in most cases
for a lot of Runners it'll be more than
you think um there's some well
established science around how many
calories you're going to need or how
much carbohydrate per hour is often what
we talk about um based on how fast
you're moving and how long you're going
for and those amounts can vary from as
little as 20 or 30 gram of carbohydrate
an hour for slower easier efforts right
up to maybe as much as 90 or even over
100 G per hour if you're an elite
athlete doing an ultramarathon so the
range is Big yeah um we built a a fuel
and hydration Planner on our website
where you can punch in the details about
your intended run how fast you're going
how far you're going a little bit about
yourself the weather conditions and it
will spit out some numbers so that you
can start to try and error that in
training and see how it works for you
and this is actually a tool that a lot
of members in our personal best running
coaching program use as well and find it
very helpful this a tool I've personally
used and several other members too
they've realized they're not taking in
enough calories and so playing around
with the calorie intake the electrolyte
intake can make a huge difference in
your training and in your race
performance at the other hand Andy
there's a max amount you can take in too
right because at some point you're going
to get stomach distress that's what a
lot of Runners are quite rightly a
little bit afraid of I think it's one of
the reasons why people under fuel is
they'd rather not
gut problems when we did our Baldi
Adventure it's not just taking in gels
at some point it's taking in calories
and a drinking form or taking in some
shws yeah just mixing it up from that
perspective yeah I think you know
marathon is going to be all drinks and
gels for sure short Ultras probably the
same but when you're really out there
like all day long that's when you're
going to need to have a bit of food
that's there for for morale as well so
and then you can just experiment with
what you fancy give it a try and
training there's no wrong answers then
yeah we already made it all the way to
Elsa Andy I think we're going to turn
around over here we're going to run out
we're going to run out foot yeah yep all
right we'll turn it around way we
came all right running over here by the
ocean and seeing a few Dolphins playing
in the water amazing absolutely Andy
what is the right amount of caffeine to
take in if you want to experiment with
that on training runs and race day so
the amount caffeine that's optimal for
performance is given as a dosage per
kilogram of body weight and it's thought
that it's about 3 to six milligram of
caffeine per kilogram of body weight in
other words a heavier person with more
muscle mass is going to need more
caffeine to get the hit and also taking
into account the pre-ra dose yeah
because unlike say carbohydrates which
you take in in the gel and they're in
your bloodstream
in a few minutes and you're using them
caffeine takes a little bit longer it
takes about 45 minutes from when you
ingest it for caffeine to Peak in your
bloodstream can't get for an hour and
that's an interesting one I think a lot
of people don't realize it could take 45
to 60 Minutes to peek and so sometimes I
would take a gel with caffeine pretty
close to the Finish Line yeah but then
it's not really that beneficial anymore
no that's good for the after party in a
marathon
you probably want to be taking those
caffeine gels like from
halfway and giving yourself time to
really feel the benefit towards the end
yeah so 3 to 6 milligram per kilo body
weight yeah so for example I am let's
say about 72 kilos so that would be 200
to 400 yeah milligram one coffee is
about 100 yeah coffe is vary a lot but
as a rule of thumb the strongest coffee
is going to give you about 100 Mig
Sports energy gels are give you 100 some
you'll find with only 50 I think there
are a few out there with a bit more but
100 is a relatively standard to to
slightly Punchy dose athletes are
sometimes concerned that caffeine intake
is going to raise their heart rate a lot
during racing can you share your
thoughts on that yeah that's not
something I've experienced myself and
it's not something I've come across
working with athletes very often I would
say in general unless you've seen your
heart rate monitor telling you
differently that's not a major concern
personally I haven't noticed it either
and myself I've heard it a few times
being brought up by athletes in the
coaching program but generally speaking
I haven't seen the heart rate go up with
caffeine intakes
so I think that's it made it back we
done how far is that it is exactly H 9.9
km so that'll annoy few people on stra I
think we didn't quite do 10K there we go
we got it where can people find out more
about the fuel and hydration planner
that's that's a very helpful tool simple
that's right at the top of our website
Precision Fuel and hydration. comom and
it just says free Fuel and hydration
planner hit the link there you go and
one more thing that I will say is they
are offering free consult calls as well
I've personally done it several members
in our personal best running coaching
program and these are really a 30-minute
call with one of their team members this
is not to sell you anything this is
purely to help answer some of your
questions about fueling and hydration
and yeah very helpful tool available
there as well yeah so they're on the
website as well instead of being at the
top there down at the bottom book a free
video call and yeah find a slot and talk
to the squad for sure Andy thanks so
much we'll uh go for another run again
soon let's do it all righty bye now
[Music]
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