Race fueling: fluids, carbs and carb-loading

Monique Ryan is a registered dietitian specializing in endurance sports, working with athletes across many different sports from beginner level to Olympians. She is also the author of the book Sports Nutrition for Endurance Athletes (already on its 4th edition). In this interview with Monique we discuss many of the most commonly asked questions and problems that triathletes and endurance athletes face. 

HIGHLIGHTS AND KEY TOPICS: 

• The most common issues and how to fix them in 
  • day-to-day nutrition and hydration
  • nutrition and hydration in training
  • nutrition and hydration in racing
• Carb loading - best practices and practical recommendations
• How to come up with your race day nutrition and hydration strategy, and how to execute on it
• Nutritional deficiencies
• Nutrition considerations for vegans and vegetarians
• Weight loss and body composition

DETAILED EPISODE SHOWNOTES: 

• We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.  
• The shownotes for today's episode can be found at www.scientifictriathlon.com/tts471/

LINKS AND RESOURCES: 

• Monique's website and Instagram
• Sports Nutrition for Endurance Athletes - book by Monique Ryan

WHAT SHOULD I LISTEN TO NEXT?

If you enjoyed this episode, I think you'll love the following episodes: 

• The Performance Chef – Alan Murchison | EP#366 - this is my personal favourite episode I've ever done on the topic of nutrition! 
• Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354 - a great blend of science and practice by one of the foremost experts in the field
• RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233 - Everything you need to know about RED-S
• Energy availability with José Areta, PhD | EP#378 - A scientific look into energy availability and low energy availability (and how it's different from a caloric deficit)
• James Moran | EP#404 - James is the head of nutrition at Uno-X Pro Cycling Team. This is a great insight into nutrition of cyclists at the World Tour level

You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.

You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 

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SPONSORS: 

• Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.

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