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Singletrack
The State Of Ultrarunning Nutrition with Vic Johnson (Part 2)
Nov 17, 2024
Vic Johnson, the "Mountain Sports Dietician," specializes in fueling strategies for ultrarunners. In this insightful follow-up, he discusses post-run recovery, highlighting antioxidants and the strategic use of caffeine and bicarbonate during races. Vic also shares how to interpret sweat composition and sweat rate tests, which can refine individual hydration strategies. Experience from Chiang Mai showcases the blend of nutrition and adventure, while innovative hydration monitoring technologies promise to personalize athlete performance further.
01:03:41
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Quick takeaways
- Post-run recovery relies on proper hydration, carbohydrate replenishment, and protein intake for effective muscle repair and energy restoration.
- Antioxidants from foods like berries and nuts are vital for reducing inflammation and promoting recovery after rigorous exercise sessions.
Deep dives
Post-Run Nutrition Essentials
Post-run recovery hinges on three critical factors: hydration, carbohydrates, and protein. Hydration is crucial since runners lose significant fluids, and replenishing these fluids immediately after exercise helps maintain physiological functions. Carbohydrates play a key role in replenishing glycogen stores; by consuming adequate carbs post-run, athletes can prevent the depletion of energy for subsequent workouts. Lastly, protein intake, ideally within an hour of finishing, is important for muscle repair, with recommendations suggesting 20 to 40 grams depending on the intensity of the physical activity.
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