259. High Carb on a Budget, Western States Uncertainty, How Ketones Might Enhance Recovery, Uphill Treadmill Guidelines, and "Depletion" Runs!
May 20, 2025
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Dive into the world of athletic nutrition as experts break down the science of ketones and carbohydrates in recovery. Discover how high-carb fuel can be budget-friendly and effective, with surprising insights on pricing strategies of popular products. Enjoy lively discussions about heat training, overcoming injuries, and the emotional journey of ultra-running. Get practical tips on uphill treadmill workouts and the unique dynamics of depletion runs, all wrapped in humor and personal anecdotes. A must-listen for athletes and enthusiasts alike!
Incorporating uphill treadmill workouts can enhance endurance while minimizing injury risks for seasoned runners by maintaining a moderate incline.
Recent studies indicate that post-exercise ketones may improve recovery and performance by influencing glycogen storage and blood sugar levels.
Practicing small burps during workouts can significantly boost comfort and morale, highlighting the benefits of minor adjustments in exercise routines.
Heat training is crucial for acclimating the body to high temperatures, leading to better performance in challenging race conditions.
Deep dives
The Importance of Burp Training
Practicing burping during workouts, especially after hydration, can enhance comfort during exercise. It was emphasized that small burps help release gas and prevent discomfort later, which can lead to bigger issues if not managed. The speaker shared personal experiences of burping while on the treadmill and noted it provided both physical relief and a boost in morale. This approach may seem humorous, yet it highlights how small adjustments can significantly impact overall workout experiences.
Insights on Heat Training
Heat training is being recognized as an essential component for improving athletic performance, as it helps acclimate the body to handle higher temperatures effectively. The discussion included personal experiences, revealing that using a heat sensor during training provided insights into physiological responses. The individuals acknowledged the importance of adapting body processes, such as blood flow and sweat production, to better manage exertion in hot conditions. Overall, embracing heat training can lead to enhanced performance in races held in challenging climates.
Reflections on Uphill Treadmill Training
Incorporating uphill treadmill workouts can significantly boost aerobic capacity and endurance without the impact associated with traditional running. The speakers highlighted that maintaining a slower pace on an incline allows for better recovery while still building strength. They suggested aiming for around 15% incline for optimal benefits, particularly for seasoned runners. This approach can help athletes train smartly, allowing them to push their limits while minimizing the risk of injury.
Understanding Knee Injuries in Athletes
Injuries are a common concern for athletes, and the knee is particularly vulnerable due to its complexity and the stress it endures during physical activity. The speakers acknowledged the challenges of returning to training post-injury and the need for patience during recovery. Resting and gradually reintroducing activity, such as using an uphill treadmill, can aid in rehabilitation. Emphasizing communication about injuries among athletes can foster better understanding and support within the community.
The Magic of Ketones and Their Impact
Recent studies highlighted the benefits of post-exercise ketones in improving recovery and potentially enhancing performance. The discussion revolved around the physiological effects of ketones on glycogen storage and blood sugar levels, showing that they could aid athletes during strenuous workouts. Understanding how ketones interact with carbohydrates can lead to better fueling strategies for endurance athletes. As more research emerges, the role of ketones is becoming increasingly important in the conversation around performance enhancement.
Grouse Encounters on the Trails
A humorous encounter with a grouse, which is similar in demeanor to a quail, sparked joy for a listener while running in Montana. The listener recounted how an intimidating rucker was terrified by the grouse, demonstrating how wildlife encounters can evoke varying reactions from outdoors enthusiasts. Despite the light-hearted nature of the moment, it highlighted the unpredictability of nature and how different individuals respond to their environments. Sharing these experiences can foster a sense of community among runners and outdoor adventurers.
Embracing Individuality in Running
Listeners expressed appreciation for the welcoming atmosphere created by the hosts. They shared how feeling accepted in the running community has inspired them to embrace their unique journeys and encourage others to do the same. The conversation underscored the importance of authenticity, as being vulnerable and open creates deeper connections among athletes. Ultimately, the message resonated that creating inclusive spaces is crucial in fostering a supportive running culture.
The Squirrel Connection
Listeners affectionately refer to the podcast hosts as Man Squirrel and Lady Squirrel, highlighting their energetic, playful, and singularly focused nature. This lighthearted nickname encapsulates the essence of the podcast, where enthusiasm is prevalent in discussions about running and fitness. The hosts' banter and camaraderie resonate with audiences, reminding them not to take themselves too seriously. Such light-heartedness encourages the community of runners to embrace their quirks and have fun on their journey.
We had a ridiculous amount of fun recording this episode! The main science topic was on a new pre-print study on post-exercise ketones, showing higher carb storage and lower glycemia in athletes taking them.
Is it possible that high carb has a special interaction with post-exercise ketones that might be at the heart of recent performances? It's uncertain. We just take them because we like the taste of robot butt.
We also had a big breakdown of the cost of high-carb fueling. Megan did calculations on the price per gram of carbohydrates of different fueling sources, from gels to drink to at-home creations. It seems like some companies are giving you amazing deals, and some... are not. We name names.
And this one was full of great topics! Other topics: heat training, a promo for the Core 2 sensor, David's post-race knee pain and the uncertainty of being an athlete, total energy expenditure during and after ultras, thoughts on the Cocodona 250, Stephanie Case's remarkable performance at Ultra Trail Snowdonia, plus a Q+A on depletion runs and a how-to on uphill treadmill.
May your pantry be full of carbs and your secret drawer be full of SECRET hair.
We love you all! Huzzah!
-David and Megan
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