Optimal Health Daily - Fitness and Nutrition

2652: How to Fuel When Running a Marathon - Runner Gel Products & Staying Hydrated When Jogging

Aug 2, 2024

Dr. Neal, a nutrition specialist, dives into the crucial role of hydration and carbohydrates for marathon runners. He highlights the importance of personalized fueling strategies tailored to individual needs. Learn why consuming the right types of carbohydrates can boost performance and discover the significance of preparing your body in the weeks leading up to race day. Dr. Neal also discusses how high-carb diets outshine lower-carb options when it comes to endurance events, ensuring you finish strong.

16:02

Episode guests

Neal

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Episode notes

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Quick takeaways

Proper carbohydrate intake between 5 to 12 grams per kilogram of body weight is essential for optimizing endurance performance.

Hydration strategies, including fluid intake before, during, and after events, are crucial for maximizing athletic performance and recovery.

Deep dives

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Essential Fueling Strategies for Endurance Running

15min

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Episode 2652:

When training for a half marathon, fueling your body properly is crucial for optimal performance. Dr. Neal discusses the importance of carbohydrates, hydration, and personalized experimentation in finding the right balance for your body. He emphasizes the need for proper nutrition both in the weeks leading up to the event and on race day itself to ensure you have the energy to finish strong.

Quotes to ponder:

"Consuming the right types and amounts of carbohydrates has been found to improve performance during these types of events."

"For those training for an endurance event, the general recommendation is to consume between 5 and 12 grams of carbohydrate per kg body weight per day."

"A meta-analysis compared a high carbohydrate diet to lower-carbohydrate and keto-type diets and found no clear advantage to following a lower-carbohydrate or keto-type diet on athletic performance."

Episode references:

Academy of Nutrition and Dietetics: https://www.eatright.org/find-a-nutrition-expert

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