Show Notes
It's the 4th birthday of the podcast! And like each previous year, we’re going to look back and provide a brief summary of every question we’ve answered on the podcast in the past year, from “How do I work out my calorie needs for training?” to “Does pickle juice actually work?”, and “What do I do when my race nutrition plan falls apart?”. So if you’re new to the podcast and don’t have time to go through the whole back catalogue, or you just want a refresher and the key points from the past year's episodes, this is the place for you.
Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs. To get 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 at checkout.
Fueling Endurance eBook:
At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast. Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.
More from Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes
Water. Carbs. Salt. Flavour. Colour. Food Acid. That’s it. Glucose:fructose ratios, high or low molecular weight polymers, hypotonic or isotonic solutions, scientifically formulated electrolyte blends, hydrogels, pH neutral, the list goes on. But with only a few ingredients and some basic levers to pull, how different are drink mixes really? Is there really a “optimal” formulation? And could you just buy the raw ingredients and make it yourself for a fraction of the cost?
Anyone who’s ever done an interval session, or a hard effort in a race, knows that feeling of fatigue setting in as you hold on for dear life. But is this really all the result of lactic acid, or is something else going on? Can the nutrition strategies used in shorter, more intense events like track cycling or rowing now be applied in longer endurance sports to get more out of ourselves during those hard efforts in training or race day? And why, at this years’ Tour de France, are we hearing stories emerge of cyclists consuming lactate, the very thing we’re told is the root cause of all that suffering?
Starchy foods like pasta, rice and potatoes are an important part of the diet for most runners, cyclists, and triathletes. But in an era of pre-packaged meals and reheated leftovers, are we really getting in the carbs we think we are? Starch retrogradation is the process when cooked starchy foods cool down again. Does this reduce the availability of those carbs? And can it be reversed by reheating the food?
It's been one of the most popular supplements of the last few years. A lot of endurance athletes take collagen regularly, but what is it for, how should it be taken, and is there evidence it lives up to the claims? We’re joined by Assistant Prof. Jorn Trommelen, a protein researcher whose lab has done some of the most recent work in this area, to answer our questions. Timestamps: 04:00 - Intro and revisiting Jorn's previous episode (Ep. 73) 12:17 - What is collagen (in the body and as a supplement)? 16:53 - The different types of collagen - does it matter? 22:20 - How did collagen become so popular as a supplement? 30:10 - Why are the supplements always hydrolysed collagen or "collagen peptides"? 31:35 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook 33:51 - What are the theoretical reasons for taking collagen supplements? 35:28 - Do you actually need collagen or would any source of these amino acids work? 40:56 - Do you need to take Vitamin C along with collagen? 44:53 - State of scientific evidence for collagen - muscle, tendon, bone tissue. 1:01:57 - Jorn's summary and practical recommendations 1:10:11 - Wrap up
If you’re planning an ultra-distance running or cycling event, there’s a good chance you’ll be relying on support crew to help get you through it. But what makes a great support crew when it comes to nutrition? How do you best prepare them to support you? And what does success look like? To find out, we're joined by ultrarunner, sport nutritionist, and experienced support crew member, Rachel White. Timestamps: 04:11 - Rachel's experience as an athlete, crew member, and dietitian 13:20 - The main roles of support crew 21:08 - Preparing support crew before an event 39:46 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook 42:02 - Challenges support crew may face during the event (theoretical and practical) 54:48 - Communication between athlete and crew during an event 1:02:09 - What does the optimal crewing experience look like to the athlete? 1:03:52 - Collecting athlete data during an event for post-event analysis 1:10:58 - Final thoughts from Rachel 1:13:26 - Bonus Round 1:19:34 - Wrap up