208. Why Long Run Fueling Defies Intuition

[00:00:00] We took it all, we brought them to our land

[00:00:05] An endless night, ember hot and icy cold

[00:00:10] The rage of the earth, we made this curse

[00:00:14] Carved it in the blood on our backs

[00:00:18] We did not see, we could not but she did

[00:00:22] And in the end, what will I become?

[00:00:25] Senua Saga, Hellblade 2

[00:00:28] Play it now with Game Pass

[00:01:04] Hey Runners and welcome back to the Marathon Running Podcast

[00:01:10] My name is Ryan, my name is Letty

[00:01:12] And welcome back everybody

[00:01:15] If you are a long time listener

[00:01:17] And welcome if you're new as well

[00:01:19] We do this weekly show where we bring on expert guests

[00:01:22] That help make sure that your future runs will all be

[00:01:25] Fueled properly, trained properly and everything else

[00:01:28] Anything related to running we cover

[00:01:31] Yes, race recaps as well and so on

[00:01:34] We are very grateful for all of our listeners

[00:01:36] And we love the feedback and people always give us good feedback

[00:01:39] And it's really nice

[00:01:40] Yes

[00:01:41] And yeah, so this episode is gonna air the day after Mother's Day

[00:01:46] We also wanted to say Happy Mother's Day weekend to all

[00:01:49] Moms out there, all mother runners

[00:01:51] You guys are doing a great job

[00:01:53] And we should pat ourselves on our backs for being awesome

[00:01:57] We're recording this on the Friday before Mother's Day

[00:02:00] So hopefully we'll have a great Mother's Day weekend at our house as well

[00:02:04] Can't wait for the surprise, Ryan

[00:02:06] You already got your surprise

[00:02:08] The show is a PG show

[00:02:10] So we're not gonna talk about my surprise

[00:02:12] Let's keep it PG

[00:02:13] Yeah, alright, so let's move on to the next topic

[00:02:16] Okay, YouTube

[00:02:17] Yes, let's talk about YouTube

[00:02:18] So Letty's been working on a YouTube channel

[00:02:21] It's kind of her side project

[00:02:23] I've been trying to help her with ideas

[00:02:25] And we're trying to figure out ideas on what might be interesting

[00:02:28] And what we might like to see

[00:02:30] And one of the things I was thinking

[00:02:32] And you guys can give us feedback if you have an opinion

[00:02:35] But is to go to some of these other cities

[00:02:38] And try to go to run groups

[00:02:40] And just, you know, see what they're about

[00:02:43] And kind of see what the people are

[00:02:45] Take some videos of it

[00:02:46] And maybe give some people some information

[00:02:48] On that run group

[00:02:49] If you happen to be in that city

[00:02:51] Or plan to go to that city

[00:02:52] Or live in that city

[00:02:53] Or anything

[00:02:54] So not all the time

[00:02:55] Ideas that we came up with

[00:02:56] And thought might be fun

[00:02:57] So Letty went to Miami actually

[00:02:59] And she did that

[00:03:00] She loves meeting new people

[00:03:02] And just jumping into running groups

[00:03:05] So it's like perfect for her personality

[00:03:07] Yeah, I did enjoy that

[00:03:08] Although I was a little bit skeptical

[00:03:10] I like anyone who would be skeptical

[00:03:12] When their husband tells you

[00:03:13] Hey, travel more

[00:03:14] And leave more over weekends

[00:03:16] I don't know if we're, you know,

[00:03:17] Hitting our midlife crisis

[00:03:19] Or if we're on the brink of a divorce

[00:03:21] But I guess, you know,

[00:03:22] It's only one way to find out

[00:03:23] Subscribe

[00:03:24] And follow us along with this journey

[00:03:27] You can find us on YouTube

[00:03:29] By putting at running podcast

[00:03:31] Into the search bar

[00:03:33] And Ryan, I do appreciate you

[00:03:35] Encouraging me to travel

[00:03:36] And I know that you know

[00:03:37] That I love traveling

[00:03:38] I'm just joking

[00:03:39] Yep, he just handed me the divorce papers

[00:03:42] Okay, I'll stop

[00:03:44] So in my last video, Ryan

[00:03:46] My biggest supporter

[00:03:47] But also biggest critic at times

[00:03:49] Mentioned to me

[00:03:50] That there was a term

[00:03:52] I should not have used

[00:03:54] During the filming of my video

[00:03:56] I thought you could have rephrased it

[00:03:58] A little different

[00:03:59] But if anyone wants to watch the video

[00:04:02] And try to figure out

[00:04:03] What I might be talking about

[00:04:04] That would be an interesting test

[00:04:06] And message you

[00:04:07] And message us

[00:04:08] Yeah

[00:04:09] And you can win a prize

[00:04:10] So this is

[00:04:11] What prize though?

[00:04:12] I don't know yet

[00:04:13] This is vlog number three

[00:04:15] It's about the Miami running scene

[00:04:17] Again, you can find us

[00:04:18] At Running Podcast on YouTube

[00:04:19] But you have to give people

[00:04:20] What they're going to win

[00:04:21] If they do it

[00:04:22] What is it?

[00:04:23] It's a surprise prize

[00:04:24] It's a surprise surprise

[00:04:27] So you might win something

[00:04:29] And you don't know what it is

[00:04:30] You don't know what it is yet

[00:04:31] But that's that

[00:04:32] Another thing I want to encourage

[00:04:34] Is that we have been doing

[00:04:35] Monthly giveaways on our Instagram

[00:04:37] We've been partnering with

[00:04:38] Quite a few brands lately

[00:04:39] And we are about to host

[00:04:42] Another one next week

[00:04:43] So you can find us on Instagram

[00:04:46] Also at Running Podcast

[00:04:47] And take part in those giveaways

[00:04:49] So if you like free stuff

[00:04:51] Go to at running podcast on Instagram

[00:04:53] And with that

[00:04:54] Let's talk about today's topic today

[00:04:56] Is a nutrition based show

[00:04:59] Where we talk to an expert

[00:05:01] A registered dietitian

[00:05:02] About how your body is pumped

[00:05:04] With stress hormones

[00:05:05] And the oxidinated blood

[00:05:07] Is diverted away from your digestive system

[00:05:09] When you run

[00:05:10] And so normally

[00:05:12] While we would listen to our bodies

[00:05:14] For whatever

[00:05:15] You know, you feel injured

[00:05:16] You feel thirsty

[00:05:17] Why it's maybe not the best idea

[00:05:19] To listen to your body for fueling

[00:05:21] While you are running

[00:05:23] Yeah, typically what I've learned

[00:05:24] And I'm no expert in this field

[00:05:25] But I did have medical schools

[00:05:28] That your body has like

[00:05:29] Fight or flight response

[00:05:31] So when you're eating

[00:05:33] Your body is calm

[00:05:34] And is not worried about

[00:05:35] What's going around it

[00:05:36] But if you are in danger

[00:05:38] And need to escape

[00:05:39] You know, by running

[00:05:40] Or doing other things

[00:05:41] Or fighting or anything else

[00:05:42] Your body has a different mechanism

[00:05:45] Like that he was referring to

[00:05:47] And chunks blood away from

[00:05:49] The digestive organs

[00:05:50] Into the more critical organs

[00:05:52] That you need for running

[00:05:54] Like your muscles and things like that

[00:05:56] And so you're not going to

[00:05:58] Have the same desires to eat

[00:06:00] And that's super interesting to me

[00:06:02] Because I am very big on

[00:06:04] Always listening to my body

[00:06:06] So it kind of makes sense

[00:06:07] So I guess when humans

[00:06:10] Did not have all the luxuries we have now

[00:06:12] You might have had to run away from

[00:06:14] Animals that were attacking you

[00:06:16] Or even chasing an animal

[00:06:18] In order to get food

[00:06:19] And you needed to use all the

[00:06:22] Available energy you had

[00:06:24] To your muscles in order to do so

[00:06:26] And you didn't, you know

[00:06:27] It wasn't good to be burdened

[00:06:30] By being hungry or other things

[00:06:32] Right at that time

[00:06:33] Now with, now that we have

[00:06:35] All these luxuries

[00:06:36] We don't have to do that

[00:06:37] And if we're running

[00:06:38] For a long period of time

[00:06:39] The body still thinks we're

[00:06:41] Doing the fight or flight

[00:06:43] But instead we're going to

[00:06:45] Fuel ourselves as we're doing it

[00:06:47] In order to get the best performance

[00:06:49] Yes, and the expert that I'm talking to

[00:06:51] In regards to this

[00:06:52] Actually posted something like that

[00:06:54] On her Instagram reel

[00:06:55] And it made me think twice about it

[00:06:57] So I found that super interesting

[00:06:59] So that's why we're having this topic today

[00:07:01] And so to introduce her

[00:07:04] Our expert today is Serena Mori

[00:07:07] We've had her on a lot of episodes

[00:07:09] In the past and always look for her

[00:07:12] Because she has always a very scientific

[00:07:14] Explanation to many of the topics

[00:07:16] Which I definitely like

[00:07:17] When she talks about them

[00:07:19] So yeah, are you ready to hop into that?

[00:07:21] Yeah

[00:07:22] Alright, so without any further ado

[00:07:24] We're now going to play our conversation

[00:07:25] With Serena Mori-Ardi

[00:07:29] Alright, so I'm back on here

[00:07:31] With Serena Mori-Ardi

[00:07:33] Thank you so much for joining me again

[00:07:35] Thanks for having me

[00:07:37] I get so excited when I have you

[00:07:39] Like ask for me to come on the

[00:07:41] The podcast

[00:07:43] I get so excited

[00:07:44] You're so sweet for saying that

[00:07:46] And yeah, I mean I saw one of your messages

[00:07:49] That you unpacked or didn't unpack

[00:07:51] All the way yet

[00:07:52] Which is why we're here

[00:07:53] About, we always talk about

[00:07:55] How we have to listen to our bodies

[00:07:57] When it comes to nutrition

[00:07:59] Like you know

[00:08:00] You don't overeat by listening

[00:08:01] When you're full and all that stuff

[00:08:03] And then I saw you post something

[00:08:05] In regards to that

[00:08:06] We really can't rely on our signals

[00:08:09] When we're running

[00:08:10] And then I read your message about it

[00:08:12] And that kind of intrigued me

[00:08:13] So that's why I kind of wanted to talk to you

[00:08:15] About that

[00:08:16] So just to reiterate

[00:08:17] Maybe tell us what your message was

[00:08:21] Absolutely

[00:08:22] And I was so happy when you like

[00:08:24] Chose this topic too

[00:08:25] Because I was kind of surprised

[00:08:27] But I got some like

[00:08:29] Heat in the comment section

[00:08:31] Like people are kind of like annoyed with me

[00:08:33] Or you know like fighting with me

[00:08:35] About this

[00:08:36] And I was like whoa

[00:08:37] I was not meant to be like an antagonizing post

[00:08:39] So it was so interesting that

[00:08:41] You know this was something that needed

[00:08:43] To be dived into more

[00:08:44] And I think as a dietitian sometimes

[00:08:45] I don't see that

[00:08:47] So essentially what I had said was

[00:08:49] I was in particularly referring to

[00:08:51] During a long run

[00:08:53] We can't rely on our body to tell us

[00:08:55] That our body is hungry

[00:08:57] And rely on those hunger cues to fuel

[00:09:00] Because especially during a long run

[00:09:02] Or a race

[00:09:03] By the time you get those hunger cues

[00:09:05] Kicking in

[00:09:06] You are behind the times

[00:09:08] Like you're kind of screwed

[00:09:09] Like it's going to be really hard to catch up

[00:09:11] Because we can only tolerate so much nutrition

[00:09:14] In a fueling wall

[00:09:16] While we're in the middle of running

[00:09:17] So it's actually really important

[00:09:19] If you are a long distance runner

[00:09:20] If you're training for a race

[00:09:21] That's over 90 minutes

[00:09:23] Especially I would say

[00:09:24] That you kind of know

[00:09:26] How to go into it

[00:09:27] With a prophylactic strategy

[00:09:29] With a strategy to prevent

[00:09:31] Getting overly hungry

[00:09:32] We can't just listen to our body

[00:09:34] Which is like

[00:09:35] A thing I really like to tell my clients

[00:09:37] But I always kind of think about sports nutrition

[00:09:40] As self-care

[00:09:42] So like I don't get an inclination at night

[00:09:44] Like I need to brush my teeth

[00:09:46] I'm dying to brush my teeth

[00:09:48] Usually I'm so tired

[00:09:49] I don't want to brush my teeth

[00:09:50] But like I brush my teeth

[00:09:52] To take care of my dental health

[00:09:54] To take care of myself

[00:09:55] And so sports nutrition's like that

[00:09:57] You might not feel hungry

[00:09:59] But you're doing it to take care of future you

[00:10:03] I love this. It's a great example with

[00:10:05] You know the tooth brushing

[00:10:06] Because it makes complete sense

[00:10:08] So let me just backtrack a little bit

[00:10:11] We always tell ourselves

[00:10:12] Listen to your body when you're eating

[00:10:15] And listen to it when you're full

[00:10:16] Because your body lets you know

[00:10:18] So that way you can avoid overeating

[00:10:20] Why is it that it's so different

[00:10:22] During a long run

[00:10:23] And then please also define

[00:10:25] What a long run is for that purpose

[00:10:28] Yeah, so I think the long run definition

[00:10:31] There's no like specific criteria

[00:10:33] But usually I would say between 60 and 90 minutes

[00:10:35] So I usually just say 75 minutes

[00:10:37] I go in the middle there

[00:10:39] But different people are going to have

[00:10:40] Different thresholds

[00:10:41] Like for someone who's newer

[00:10:43] Maybe a 60 minute run feels really taxing

[00:10:45] To their system

[00:10:46] Versus like Letty and I have been running

[00:10:48] For a long time

[00:10:49] You know I think we can kind of

[00:10:50] Go into that 75 plus minute territory

[00:10:53] For like what a long run is to our body

[00:10:55] So the reason we can't rely on

[00:10:58] Listening to our body when

[00:10:59] We're in the middle of a long run

[00:11:01] To tell us that she's hungry

[00:11:03] Is because there's a lot of stress hormone

[00:11:05] Being pumped through our body when we're running

[00:11:07] I know as runners

[00:11:09] We're like running is the most

[00:11:11] Destressing, relaxing and joyful

[00:11:13] Like you know we're all crazy

[00:11:15] We're like we love running

[00:11:16] It's my meditation

[00:11:18] And I get it because I'm a runner

[00:11:20] However what's physiologically happening

[00:11:23] Is your body is like

[00:11:24] There's a bear chasing us

[00:11:25] Like why else would this woman

[00:11:26] Be running right now

[00:11:28] There is something stressful happening

[00:11:30] And so our body pumps out a hormone

[00:11:32] Called cortisol

[00:11:33] There's more adrenaline

[00:11:35] Which are these you know hormones

[00:11:37] That kind of make us feel flight or fight

[00:11:39] That piece of our nervous system

[00:11:41] That makes us be in fight or flight mode

[00:11:43] And when we're in fight and flight mode

[00:11:45] We don't get hunger cues right

[00:11:47] If you think about where like

[00:11:49] The evolutionary advantage of fight

[00:11:51] Or flight mode was

[00:11:53] Something is chasing me I'm scared

[00:11:55] I'm not gonna get hungry

[00:11:56] And stop to pick berries

[00:11:57] Because then the bear will eat me

[00:11:59] Right like those hunger cues get

[00:12:01] Down regulated so that you can

[00:12:03] Push through and keep going

[00:12:05] And so that is what's being

[00:12:07] What's happening when we're stressed out

[00:12:09] During a run we have that cortisol

[00:12:11] Being pumped through our body

[00:12:12] And our hunger cues

[00:12:14] Our hunger hormones

[00:12:16] Like ghrelin is being actually suppressed

[00:12:18] So if you actually get to a point

[00:12:20] Where you're noticing you're hungry

[00:12:22] Maybe you're noticing like

[00:12:23] I'm lightheaded

[00:12:24] I haven't had any

[00:12:25] I feel dizzy

[00:12:26] That means like you have

[00:12:28] You have not fueled

[00:12:30] And like finally like there's other systems

[00:12:32] That are shutting down

[00:12:33] Because you need fuel

[00:12:35] And you just weren't prophylactic

[00:12:37] In fueling your body before those hunger cues

[00:12:39] Started showing up in different ways

[00:12:41] Okay and let me just go

[00:12:43] Back one more step

[00:12:45] Just for completion purposes

[00:12:47] How does your pace for those long runs

[00:12:50] Affects that level of cortisol

[00:12:52] And adrenaline

[00:12:53] Like is there a difference

[00:12:54] If I'm going for my 75 minute

[00:12:56] Hard run on Sunday

[00:12:57] Or if I'm going for like my

[00:12:59] A slower type of jog

[00:13:01] Yeah oh my god these are like the best questions ever

[00:13:03] So we definitely want to make sure

[00:13:05] We're fueling regardless

[00:13:07] So I don't want somebody who's thinking

[00:13:08] Oh I'm at back of the packer

[00:13:10] My 75 minutes is so much easier

[00:13:12] Than somebody else's 75 minutes

[00:13:14] If you're running 75 minutes

[00:13:16] I want you to be really intentional

[00:13:18] About fueling and fueling

[00:13:20] Before you feel

[00:13:21] Before you notice that you need it

[00:13:23] However your energy needs will differ

[00:13:25] Depending on intensity

[00:13:27] So somebody who is a faster marathon time

[00:13:30] Runner or BQer

[00:13:32] I'm going to be giving them closer

[00:13:34] To 60 to 90 grams of carbohydrate

[00:13:37] Per hour versus my

[00:13:40] Those of you who are maybe more

[00:13:42] Back of the packers, galloway runners

[00:13:44] Run walkers you still need energy

[00:13:46] However maybe you're sitting

[00:13:48] More in that like 45 to 60

[00:13:50] Grams per hour

[00:13:52] Another thing that changes is

[00:13:54] If we are doing a lower intensity pace

[00:13:57] We tend to be able to digest food

[00:13:59] That's a little bit more complex

[00:14:01] So what I mean by that is when I'm working

[00:14:03] With athletes who are more of the BQ

[00:14:05] Like faster paced athletes

[00:14:08] There's a little bit less room

[00:14:11] For digestion because the harder we're working

[00:14:14] The harder our digestive system is being

[00:14:17] Text and so it's going to

[00:14:19] You're really going to benefit from

[00:14:21] Potentially using those manufactured food products

[00:14:23] Like the gels, the isotonic gels

[00:14:26] In particular the hydrogels like a martens

[00:14:29] Versus for those of you who are maybe

[00:14:31] More of a galloway runner because

[00:14:33] You have those walk breaks where that

[00:14:35] Digestive system kind of gets to be

[00:14:37] A little bit more in rest and digest mode

[00:14:39] Versus the faster runners

[00:14:41] You might be able to chew your food

[00:14:43] And eat like a layer of bar for instance

[00:14:46] So the type of food

[00:14:48] And the amount of carbohydrate

[00:14:51] That you need definitely does vary depending on intensity

[00:14:54] But the blanket statement

[00:14:56] You need to fuel run 75 plus minutes

[00:14:58] Applies for everyone

[00:15:00] Okay and then in that case

[00:15:02] How would you start that fueling process

[00:15:05] I know that a lot of people that run under

[00:15:07] 60 minutes if you just run out of the house

[00:15:09] Real quick we don't even fuel

[00:15:11] But then when you do plan on doing that

[00:15:13] Longer run what's the best fueling strategy

[00:15:15] Do you eat before you run or do you

[00:15:17] Or how do you do it

[00:15:19] Yeah totally

[00:15:21] So I think this is

[00:15:23] Something that we really can kind of

[00:15:25] Give some loose guidelines for right now

[00:15:27] And I definitely want to respect the fact that

[00:15:29] Like I have a history of a very sensitive

[00:15:32] Stomach I'm always like joking around about pooping my pants on

[00:15:35] Instagram But I have that history

[00:15:38] So I think it's one of those things where

[00:15:40] When I was in my 20s could have heard a podcast like this

[00:15:43] And then rolling my eyes like okay

[00:15:45] I'm gonna try that and it leads to disastrous

[00:15:47] Results for me

[00:15:49] So I just want to respect like

[00:15:51] We'll give some loosey-goosey guidelines right now

[00:15:53] However if you're feeling frustrated because

[00:15:55] You do struggle with GI distress or nausea

[00:15:58] Or cramping because you're fueling

[00:16:00] And trying to run

[00:16:02] You know something with DM on Instagram

[00:16:04] At runner girl dietitian

[00:16:06] I have a whole awesome eat like an athlete

[00:16:08] Bootcamp program that can walk you through this

[00:16:10] But essentially what we're thinking is

[00:16:12] If our run is you know generally

[00:16:14] We definitely want to have a pre-run snack

[00:16:16] So I know life happens sometimes

[00:16:18] And we're busy and we just run out the door

[00:16:20] But you know in those situations

[00:16:22] Even something just

[00:16:24] If you have like less than like 15 minutes

[00:16:26] To digest your fuel

[00:16:27] Maybe you have some sports drink

[00:16:29] And like a sweet and apple sauce

[00:16:31] Just to put a little bit of sugar into our system

[00:16:33] Just so that our body doesn't spike

[00:16:35] Such an exaggerated cortisol response

[00:16:37] Right running on an empty belly

[00:16:39] Can be stressful to the system

[00:16:41] So if we're giving our body some sugar to work with

[00:16:43] We're at least suppressing that cortisol response

[00:16:45] A little bit

[00:16:47] And then if we're thinking about

[00:16:49] I'm going on a 75 plus minute run

[00:16:52] We want to start fueling

[00:16:54] At that like 15 to 30 minute mark

[00:16:57] So usually for most people that 30 minute mark

[00:16:59] Is fine

[00:17:01] And so we want to break up our carbohydrate goal

[00:17:03] Into pieces

[00:17:04] Like if my goal is 90 grams per hour

[00:17:07] I'm not going to take 90 grams of carb

[00:17:09] In one fueling

[00:17:11] But that probably will just be too much at once

[00:17:13] And need to GI distress

[00:17:15] So if you're somebody with a history of sensitive belly

[00:17:18] First of all like my heart goes out to you

[00:17:20] Because I've been there and it's annoying

[00:17:22] But we just really wanted to say

[00:17:24] Okay I'm going to start at the lowest end

[00:17:26] I'm going to start at 45 grams per hour

[00:17:28] Even if I'm like a BQ athlete

[00:17:30] I would love to get up to 70-90 grams per hour

[00:17:33] Because I know that's where I can get into my greatest potential

[00:17:36] I'm going to start at the low end

[00:17:38] And then we would maybe take that

[00:17:40] And we would half it

[00:17:42] And maybe we just take half a gel

[00:17:44] For that first 30 minute fueling

[00:17:46] And see how that feels

[00:17:48] Making sure we're dialing in our hydration as well

[00:17:51] Because making sure we get enough fluid

[00:17:53] And enough electrolytes also plays a role

[00:17:55] In optimizing digestion

[00:17:57] So I would say start small

[00:17:59] And then increase

[00:18:01] As your tolerance is built

[00:18:03] This is literally a muscle

[00:18:05] We can literally practice and teach our body

[00:18:07] To tolerate nutrition

[00:18:09] And improve of this

[00:18:11] But definitely want to make sure you have a route

[00:18:13] With a bathroom nearby just in case

[00:18:15] Those reps cause any distress

[00:18:17] As you're teaching your body

[00:18:19] I like that, you know that makes a lot of sense

[00:18:22] And you mentioned something you were talking about

[00:18:25] If you fuel we get to run to our greatest potential

[00:18:28] Maybe you can tell us what's on the other side

[00:18:31] Because obviously we've heard about

[00:18:33] Fat adaptive and all that stuff

[00:18:36] Where it's almost like

[00:18:38] You want your body to go without it

[00:18:40] But then, I mean if that's not necessary

[00:18:42] Let's talk about that greatest potential

[00:18:44] I want to hear the other side of that

[00:18:46] Yeah, so you know I

[00:18:48] There is definitely a camp

[00:18:51] That believes in like low carb running

[00:18:53] Fat adaptive running

[00:18:55] I went to this like sports nutrition conference

[00:18:58] A few years ago

[00:19:00] And there was like

[00:19:02] It was almost like the fat adapted people

[00:19:04] Versus the like fuel your runs people

[00:19:06] And it was funny because I don't want to say there's like

[00:19:09] It's completely made up

[00:19:11] Like fat adapted running

[00:19:12] You can run low carb

[00:19:14] You can teach your body to up regulate

[00:19:17] Burning fatty acids in the system

[00:19:20] To run further that way

[00:19:22] However, what the science shows repeatedly

[00:19:24] Is that if you care about performance

[00:19:26] If you're like I want to run my fastest race

[00:19:29] I want to see what I'm really made up

[00:19:31] I want to leave it all out on the line

[00:19:33] There is no data that says

[00:19:35] Fat adapted approach

[00:19:37] Is going to support those goals

[00:19:39] So you know a lot of the athletes I work with

[00:19:41] Like we're busy

[00:19:43] We've got a lot going on

[00:19:45] We're putting a lot of time and effort

[00:19:47] And sweat and tears into this training

[00:19:49] I want to see what I'm made up

[00:19:51] Like I want to get the most out of this

[00:19:53] And so it's like why not just say

[00:19:55] I'm going to grab a few gels

[00:19:57] Or whatever it is that you want to feel with

[00:19:59] And time them appropriately

[00:20:01] And figure out that fueling strategy

[00:20:03] To help regulate fatty acid burning

[00:20:06] To help to support long runs

[00:20:09] Is it necessarily where

[00:20:11] Is it our body's preferred energy source?

[00:20:13] No, our body's preferred energy source

[00:20:15] Our muscles' preferred energy source

[00:20:17] Is sugar

[00:20:19] And so when we're fueling

[00:20:21] We're using gels, we're using gummy candy

[00:20:23] We're using dried vinyanas

[00:20:25] We're using all these different

[00:20:27] Carbohydrate sources, sugary sports

[00:20:29] It's to give our muscles

[00:20:31] A very quick dose of energy

[00:20:33] A very quick dose of sugar

[00:20:35] So that you can actually

[00:20:37] Push yourself harder

[00:20:39] Because you don't have to go through the extra steps

[00:20:41] To use fatty acid

[00:20:43] Oxidation

[00:20:45] To get your energy

[00:20:47] And then I think even just taking

[00:20:49] Performance out of this

[00:20:51] I think another thing that's important to know

[00:20:53] Is and I do specialize

[00:20:55] In female athletes

[00:20:57] But for women athletes

[00:20:59] They're sensitive to energy restriction

[00:21:01] And especially as I start to work with athletes

[00:21:03] Who are in perimenopause

[00:21:05] Or postmenopause

[00:21:07] Or athletes who are still getting their cycle

[00:21:09] But maybe they have a history of

[00:21:11] Reds

[00:21:13] Or have a history of injury

[00:21:15] Our body is so sensitive to energy restriction

[00:21:17] So when you are waking up

[00:21:19] Fasted and then running an hour

[00:21:21] Two hours with barely anything

[00:21:23] Fueling your body

[00:21:25] You are causing such a surge

[00:21:27] Of stress hormone

[00:21:29] Our adrenals

[00:21:31] Are responsible for creating

[00:21:33] Stress hormone cortisol

[00:21:35] But they're also responsible for creating

[00:21:37] Testosterone

[00:21:39] A hormone that can help us build muscle

[00:21:41] They're also responsible for creating DHEA

[00:21:43] This

[00:21:45] Hormone that kind of can work to help us

[00:21:47] With energy production

[00:21:49] And also building muscle

[00:21:51] So when we're choosing to run these runs fasted

[00:21:53] And getting our adrenals to focus just on

[00:21:55] Surging of cortisol creation

[00:21:57] Of stress hormone

[00:21:59] Or sacrificing our body's ability to create these other

[00:22:01] Hormones that actually have really beneficial responses

[00:22:03] For recovery

[00:22:05] And building lean muscle

[00:22:07] Which is something that's important to keeping a healthy metabolism

[00:22:09] So anyway

[00:22:11] I'm like really passionate about this

[00:22:13] If you can't tell

[00:22:15] So that would be why I don't recommend fat adopted running

[00:22:17] Especially for women

[00:22:19] I absolutely love this answer

[00:22:21] And I love that you got into so much detail

[00:22:23] And I'm really excited about it

[00:22:25] I'm super appreciated

[00:22:27] Alright so you were talking about nutrition

[00:22:29] Preferred nutrition

[00:22:31] And obviously we all know there's different nutrition

[00:22:33] The one that's easily adjustable

[00:22:35] The ones that are prepared like gels

[00:22:37] Maybe just briefly walk us through

[00:22:39] What the

[00:22:41] Best nutrition is for what type of athlete

[00:22:43] Okay yeah

[00:22:45] So I think the first thing is like

[00:22:47] There is no one size fits all

[00:22:49] So like I really want to encourage you to

[00:22:51] Try all the things and see what you prefer

[00:22:53] I have athletes who love gummies

[00:22:55] And they're like oh I love this it's yummy

[00:22:57] And then someone like me

[00:22:59] I'm like all that chewing makes me

[00:23:01] Like I'm working hard enough I'm running

[00:23:03] I don't want to chew

[00:23:05] So like everyone is very different

[00:23:07] And I don't want you to feel like

[00:23:09] You have to do this because Serena said it

[00:23:11] So I will say

[00:23:13] If you are a back of the packer

[00:23:15] If you're walking, if you're Galloway

[00:23:17] Which you know Galloway is not necessarily back of the pack

[00:23:19] But I think that's a little bit more flexibility

[00:23:21] In your digestive system is my point here

[00:23:23] Is that you

[00:23:25] Potentially will be able to tolerate

[00:23:27] A little bit more

[00:23:29] Protein or fat with your

[00:23:31] Carbohydrate

[00:23:33] And sometimes this can be beneficial

[00:23:35] Especially if you're running a race that's going to take

[00:23:37] Four plus hours

[00:23:39] So if you're going to be out there for five hours

[00:23:41] Six hours, seven hours, whatever

[00:23:43] Ultra marathoners too this supplies

[00:23:45] Having a little bit like less than five grams

[00:23:47] With that carb can be really helpful

[00:23:49] For keeping blood sugar stable

[00:23:51] So things like a Lara bar

[00:23:53] Or a

[00:23:55] Uncrustables is really popular

[00:23:57] Or making your own like

[00:23:59] Tortilla with some peanut butter and banana

[00:24:01] Or jelly on it or something like that

[00:24:03] Can be something that you might want to add in

[00:24:05] To just help with stabilizing those blood sugars

[00:24:07] Because you might be out there for four plus hours

[00:24:09] And then also because

[00:24:11] We have those walk breaks

[00:24:13] We might be able to just

[00:24:15] Like tolerate a little bit more of that

[00:24:17] Hefty

[00:24:19] Protein and fat are just harder to digest

[00:24:21] I think that's like probably something I should have led with

[00:24:23] And I didn't say protein and fat are harder to digest

[00:24:25] Than simple carbohydrates

[00:24:27] So avoiding fiber

[00:24:29] And then lower fat lower protein food

[00:24:31] So like I was just saying

[00:24:33] Something with a little bit of nuts

[00:24:35] Or a little bit of fat

[00:24:37] Or protein can be digested

[00:24:39] Better by those people

[00:24:41] Now for those of you who are maybe

[00:24:43] Pushing the pace

[00:24:45] And maybe you're really giving it your all

[00:24:47] It doesn't matter how like what your speed is

[00:24:49] Like just for you as a human being

[00:24:51] Your individual body

[00:24:53] You're like this is hard effort

[00:24:55] Like I am really putting all of my intensity

[00:24:57] I am like pushing my heart rate

[00:24:59] For this race whatever pace you're running

[00:25:01] You might actually

[00:25:03] Want to choose foods that are a little bit more

[00:25:05] Carbohydrate based

[00:25:07] Rather than having the fat

[00:25:09] And protein thrown in there

[00:25:11] If it is a race where you're going to be hitting

[00:25:13] That four plus hour mark

[00:25:15] Regardless that's when I will start to throw in

[00:25:17] A little bit of protein and fat

[00:25:19] But for those of you who are running a marathon

[00:25:21] It's less than four hours or half marathon

[00:25:23] It's less than four hours

[00:25:25] We can just really focus on primarily getting food

[00:25:27] Our fuel from carbohydrates

[00:25:29] So this is where you get to decide

[00:25:31] Do I want to do like the manufactured food products

[00:25:33] Or do I want to choose like the cheaper

[00:25:35] But often require more chewing

[00:25:37] Foods that you can buy in the grocery store

[00:25:39] So you know you could use

[00:25:41] Gummy bears, you could use

[00:25:43] Sour patch kids, you know those gummy candies

[00:25:45] That have the sugary coating are often awesome

[00:25:47] Because you can take less of them

[00:25:49] And get more energy per bite

[00:25:51] You could use dried cranberries

[00:25:53] Sweetened cranberries, you could use sweetened applesauce

[00:25:55] You could use

[00:25:57] Pop-tarts, you know you could use

[00:25:59] Any food that's just like simple

[00:26:01] Super easy to digest carbohydrate

[00:26:03] You do want to look at the nutrition facts label

[00:26:05] And you want to make sure you're hitting

[00:26:07] Like that 45 grams minimum per hour

[00:26:09] And then there's going to be a

[00:26:11] Camp of us, I'm in this camp

[00:26:13] I like to use the manufactured food products

[00:26:15] They're a little more expensive but

[00:26:17] I'm lazy, I don't want to be measuring

[00:26:19] Things out and also

[00:26:21] For my sensitive belly I've just really found

[00:26:23] That there are certain gels that work

[00:26:25] Really well for me so

[00:26:27] The products that are marketed as

[00:26:29] Isotonic gels

[00:26:31] Like science and sports

[00:26:33] Martens is that hydrogel

[00:26:35] Tends to be really well digested for those of us

[00:26:37] Who have a sensitive belly

[00:26:39] But really any of those gels as long as you're

[00:26:41] Drinking enough fluid with them should be

[00:26:43] Well tolerated so any of the gels that you

[00:26:45] Enjoy just making sure you're taking

[00:26:47] Enough to hit that 45 to 90 grams per hour

[00:26:51] Perfect, okay. Do you want to answer your question?

[00:26:53] Yes, you absolutely did thank you so much

[00:26:55] And I want to ask you your last question

[00:26:57] What is the biggest avoidable mistake

[00:26:59] That you observe

[00:27:01] That runners do when it comes

[00:27:03] To fueling their marathons

[00:27:33] Play it now with Game Pass

[00:27:35] Oh there's a lot

[00:27:40] I think what I want

[00:27:42] There's like so many ways that can go wrong

[00:27:44] And this is why it's real

[00:27:46] So maybe like the blanket statement

[00:27:48] Is you have to practice

[00:27:50] Everything you're going to do on race day

[00:27:52] Before race day

[00:27:54] Like don't listen to this podcast and be like

[00:27:56] Oh Serena said if I eat 90 grams per hour

[00:27:58] I'm going to run faster and you've never practiced it before

[00:28:00] You're going to poop your pants

[00:28:02] You're going to throw up like something disastrous

[00:28:04] That's what happens so don't do that

[00:28:06] We have to train our body

[00:28:08] To tolerate you know 70

[00:28:10] 60 90 grams of car per hour

[00:28:12] Whatever it is that you're shooting for

[00:28:14] So making sure you're practicing

[00:28:16] Whatever your fuel strategy is

[00:28:18] Before race day

[00:28:20] The other shout out we didn't spend a lot of time on this today

[00:28:22] But like hydration makes a really big difference

[00:28:24] For tolerance

[00:28:26] So you know you could be saying

[00:28:28] To yourself I can't tolerate 60 grams per hour

[00:28:30] Every single time I try it

[00:28:32] I get diarrhea it just does not work for me

[00:28:34] And then we could simply sit here

[00:28:36] And we could dial in your hydration strategy

[00:28:38] And make sure you're getting enough hydration

[00:28:40] And enough sodium salt

[00:28:42] During your run that it will completely

[00:28:44] Change how your body is able to digest

[00:28:46] Sugar and absorb sugar

[00:28:48] So really want to make sure we're factoring

[00:28:50] In hydration when we're thinking

[00:28:52] About our long run fueling strategy

[00:28:54] Especially if you have a history of sensitive belly

[00:28:58] I love it thank you so much Serena

[00:29:00] And I know that you recently

[00:29:02] Changed your handle on Instagram

[00:29:04] Maybe let us know what your new handle is

[00:29:06] And then also how people can get in touch with you

[00:29:08] If they want to

[00:29:10] Absolutely so my new handle is

[00:29:12] At runner girl dietitian

[00:29:14] So send me a DM

[00:29:16] I am very active on the gram

[00:29:18] You can always chat with me there

[00:29:20] I also have a free training out right now

[00:29:22] It's called hack your hydration

[00:29:24] And it really helps you to

[00:29:26] When you join you get like a little

[00:29:28] Hand out and you can fill it in

[00:29:30] And really create your step by step

[00:29:32] Guide to an intro

[00:29:34] Long run hydration strategy

[00:29:36] To get enough sodium to get enough fluid

[00:29:38] I like give it all away

[00:29:40] There's like no like hidden messages

[00:29:42] There so if you are interested

[00:29:44] In learning how to hydrate

[00:29:46] Your long runs

[00:29:48] You can just DM me on Instagram

[00:29:50] The words cruel summer I'm a swifty

[00:29:52] Cruel summer and you'll get

[00:29:54] That automatic link to join

[00:29:56] Hack your hydration masterclass

[00:29:58] For free

[00:30:00] So we'll link all that in our show notes

[00:30:02] And as always thank you so much

[00:30:04] You're welcome Wedi

[00:30:06] Thank you so much for having me

[00:30:10] Thank you Serena for coming

[00:30:12] On to our show we absolutely

[00:30:14] Appreciate your knowledge and explanation

[00:30:16] And your input and tips

[00:30:18] For how to best fuel your long runs

[00:30:20] So that way we

[00:30:22] Can kind of perform

[00:30:24] To our best and not just get by

[00:30:26] Because I guess you know that's

[00:30:28] The whole point right we run because we want to get better

[00:30:30] We don't just run because we want to

[00:30:32] Keep running without any

[00:30:34] Benefits. Yeah I always like

[00:30:36] To get the scientific background of

[00:30:38] Things and just understand how things work

[00:30:40] Just my brain works better that way

[00:30:42] And as Ledi knows

[00:30:44] If it's something that goes along

[00:30:46] With what makes sense

[00:30:48] To me and agrees with

[00:30:50] Stuff that I've learned

[00:30:52] Easy to accept it

[00:30:54] Whereas if there's something

[00:30:56] That is different

[00:30:58] From what I've learned I'll accept it

[00:31:00] But it takes more effort and more

[00:31:02] Information in order for me to believe it

[00:31:04] And fortunately in this case

[00:31:06] It's like it does make

[00:31:08] Sense that similar to what I learned

[00:31:10] That you know that fight or flight

[00:31:12] Is going to

[00:31:14] Potentially dampen your

[00:31:16] Desire to eat

[00:31:18] And so it's a very interesting

[00:31:20] But important topic

[00:31:22] Yes absolutely and I'm kind of the same way

[00:31:24] You are Ryan I'm kind of

[00:31:26] Understanding based in law school

[00:31:28] They used to call me the why asker

[00:31:30] Because I always ask why but it's because

[00:31:32] I can't memorize anything and if I understand

[00:31:34] The reason behind it then it's much easier

[00:31:36] To comprehend it so this one makes complete sense

[00:31:38] To me and yeah so that wraps up

[00:31:40] Today's episode stay tuned for next week's

[00:31:42] Episode next week we are going to talk

[00:31:44] To coach Chris Knighton

[00:31:46] About I think it's about

[00:31:48] Seven or age of running philosophies

[00:31:50] So basically think you are sitting there

[00:31:52] Trying to pick a running coach

[00:31:54] Which one works best for you

[00:31:56] Obviously you can see the results of them

[00:31:58] But then also it's interesting and nice

[00:32:00] To see what running philosophy

[00:32:02] This person believes in

[00:32:04] For example is this person that's going

[00:32:06] To make you run a lot of slow miles

[00:32:08] High mileage low mileage or

[00:32:10] You know different types of workouts

[00:32:12] So there's seven or eight different

[00:32:14] Running philosophies that we're going to talk about

[00:32:16] In the next week's episode so definitely turn in for that

[00:32:18] So as always we love feedback

[00:32:20] And if there's topics you guys

[00:32:22] Want us to cover please let us know

[00:32:24] And we will research them

[00:32:26] Yes and then we'll bring an expert

[00:32:28] On for you guys so

[00:32:30] Thanks again for tuning in and until

[00:32:32] Next time have a good

[00:32:34] Week of running

[00:32:40] Thanks for tuning in for more information

[00:32:42] And marathon running news please

[00:32:44] www.marathonrunningpodcast.com

[00:32:46] And we'll be back next week

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