Avoid These Mistakes, Don't Hit The Wall!

Summary

In 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

00:00

🏃‍♂️ 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.

05:02

💧 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.

10:03

☕ 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.

Keywords

💡Endurance athletes

Endurance athletes are individuals who participate in sports that require prolonged physical exertion, such as marathons, triathlons, or ultra-distance events. The video discusses common mistakes these athletes make regarding nutrition, hydration, and fueling strategies, emphasizing the importance of preparing for long races through proper intake of calories, hydration, and electrolyte balance.

💡Nutrition and fueling

Nutrition and fueling refer to the intake of food and drinks to provide energy during physical activity. The video highlights how endurance athletes often under-fuel during long training runs and races, leading to reduced performance and slower recovery. Proper fueling includes consuming the right amount of carbohydrates, electrolytes, and sometimes caffeine to maintain energy levels throughout training or a race.

💡Hydration

Hydration involves maintaining an adequate fluid balance, which is crucial for athletic performance. In the video, a key point is that many athletes make mistakes by over-hydrating before a race, leading to electrolyte imbalance. Proper hydration strategies, such as consuming fluids with the right amount of electrolytes, especially sodium, are essential for optimal performance.

💡Electrolytes

Electrolytes are minerals that help regulate fluid balance and muscle function. The video focuses on sodium as the key electrolyte for hydration. Athletes are advised to consume drinks with high electrolyte content, especially sodium, to prevent dehydration and maintain optimal fluid levels, particularly before and during long endurance events.

💡Caffeine

Caffeine is a stimulant that can enhance athletic performance by boosting focus, endurance, and delaying fatigue. The video explains that athletes can benefit from caffeine intake during races or long training sessions. The recommended dose varies by body weight, and caffeine typically takes about 45 minutes to peak in the bloodstream, making timing critical for optimal performance.

💡Carbohydrates

Carbohydrates are the primary source of energy for athletes during prolonged exercise. In the video, Andy discusses the importance of consuming carbohydrates in gels or drinks during training and races, particularly for endurance athletes. The amount of carbohydrate intake should be adjusted based on the duration and intensity of the activity, ranging from 30 to 90 grams per hour.

💡Sodium

Sodium is an essential electrolyte that helps regulate fluid balance and muscle contractions. In the context of hydration, the video emphasizes the importance of sodium-rich fluids to help athletes retain water and prevent cramping or dehydration during long endurance events. Products like PH 500, mentioned in the video, provide high sodium content to support pre-race hydration.

💡Under-fueling

Under-fueling refers to not consuming enough calories or nutrients to sustain physical performance, which can lead to fatigue and poor recovery. The video identifies this as a common mistake among runners, as they often do not eat or drink enough during long runs. Under-fueling can result in weaker performance toward the end of a run and a longer recovery period afterward.

💡Recovery

Recovery is the process of allowing the body to heal and regain strength after exercise. The video stresses the importance of proper nutrition and hydration during a workout to speed up recovery, as this prevents large energy deficits. Andy mentions that better fueling during a run leads to faster recovery, allowing athletes to continue with their day and perform better in subsequent workouts.

💡Fuel and Hydration Planner

The Fuel and Hydration Planner is a tool mentioned in the video that helps athletes calculate the appropriate amounts of calories, carbohydrates, and electrolytes needed for a specific run or race. By inputting factors such as duration, pace, and weather conditions, athletes can get tailored recommendations for fueling strategies, which they can experiment with during training to optimize performance.

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]