Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes
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180 afleveringen, van nieuw naar oud
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Episode 75 - Can my supplement really cause a positive doping test? | Kerry O'Bryan
3 april 2024 · 1 uur 8 min
Supplements contaminated with banned substances are an athlete's worst nightmare. In this episode we’ll understand how much risk there actually is of testing positive from nutrition supplement use. And if you’re not an elite athlete and don’t think this is relevant to you - think again. We’ll hear how this applies to ALL athletes competing in organised sport, no matter what level, and how to minimise the risk of a positive test coming back to haunt you. Lees meer
Podcast Guest:
Kerry O'Bryan - Bond University & Queensland Academy of Sport (QAS)
References/Resources discussed in the episode:
Sports Integrity Australia (SIA, formerly ASADA) on supplements: https://www.sportintegrity.gov.au/what-we-do/anti-doping/supplements-sport
SIA App: https://www.sportintegrity.gov.au/resources/sport-integrity-apps-and-vr
Protein Fortified Foods - is there any risk? (Sports Dietitians Australia): https://www.sportsdietitians.com.au/fuel-articles/protein-fortification-foods/
Global Drug Reference Online(GlobalDRO) (for checking medications): https://www.globaldro.com/Home
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 th…
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T -10 (Ultra Trail Australia): Trying race foods, building a sweat rate profile, & gut training
27 maart 2024 · 44 min
In the second episode of this special 6 part podcast series, we check in with our athlete guest Brett Kennedy 10 weeks out from the 100km UItra Trail Australia (UTA). We review the changes made to his daily training nutrition, his progress on trying the race-provided producst, get him started on collecting sweat rate data for his hydration planning, and get the ball rolling on some gut training. If you're racing UTA or another event in May or June you can follow along and apply the same principles to your own race nutrition preparations. Lees meer
T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout*
*T&Cs apply. Limit one use of code per customer.
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Episode 74 - How can I work out my calorie needs for training? | Scott Tindal
22 maart 2024 · 1 uur 15 min
Sounds like a simple question, but for runners, cyclists & triathletes, accurately estimating calorie needs is anything but simple. We're joined by Fuelin co-founder Scott Tindal to discuss how it's done, and the challenges he and I faced trying to accurately predict calories needs for users of the Fuelin app based on their training schedule, when they vary from complete novices to professional Ironman triathletes. But whilst predicting calorie needs from a training schedule can be tricky, for individuals, perhaps there's a simpler way... Lees meer
Podcast Guest:
Scott Tindal - Founder and Nutritionist, Fuelin
Fuelin: https://www.fuelin.com/
Instagram: @getfuelin
References/Resources discussed in the episode:
The systematic review/meta-analysis paper discussed in this episode for Resting Metabolic Rate (RMR) equations in athletes:
O'Neill JER et al. (2023). Accuracy of Resting Metabolic Rate Prediction Equations in Athletes: A Systematic Review with Meta-analysis. Sports Med. 53(12):2373-2398 (Open Access). DOI: 10.1007/s40279-023-01896-z
Ten-Haaf equation for RMR (kCal/day):
Males = (11.936 × weight in kg) + (587.728 × height in m) - (8.129 × age in years) + 220.306
Females = (11.936 × weight in kg) + (587.728 × height in m) - (8.129 × age in years) + 29.279
Compendium of Physical Activities for the calculation of Metabolic Equivalents (METs): https://pacompendium.com/
Physical Activity Level (PAL) values - explanation & examples: https://support.foodworks.online/hc/en-au/articles/360004401336-Physical-Activity-Levels-PAL-explained
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 Fueli…
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T -12 (Ultra Trail Australia): Daily training nutrition & race logistics
13 maart 2024 · 24 min
In the first episode of this special 6 part podcast series, we meet our athlete guest Brett Kennedy and begin the process of preparing him for the 100km UItra Trail Australia (UTA) race in 12 week's time. We discuss his daily training nutrition, and start with a look at race logistics - accomodation, support crew and drop bags. If you're racing UTA or another event in May or June you can follow along and apply the same principles to your own race nutrition preparations. Lees meer
T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race.
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Episode 73 - Does the timing of my protein matter? | Assistant Prof. Jorn Trommelen
6 maart 2024 · 1 uur 11 min
For the last 15 years, we've recommended that athletes space out protein evenly across the day, in 20-40g serves. But is this based on poor assumptions? A new study, published in December 2023, put this narrative to the test. The lead author, Jorn Trommelen, joins us to discuss the results and what it means for you. Lees meer
Podcast guest:
Assistant Prof. Jorn Trommelen - Maastricht University
M3 Research Group: https://www.m3-research.nl/
Jorn's website, Nutrition Tactics: https://www.nutritiontactics.com/
Instagram: @nutritiontactics
The study discussed in this episode:
Trommelen J et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 4(12):101324. DOI: 10.1016/j.xcrm.2023.101324
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.
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Episode 72B - What do I do when my race nutrition plan falls apart? | Erin Colebatch
21 februari 2024 · 1 uur 17 min
When things go pear-shaped on race day, it's one thing to keep your head and come up with a plan, but how do you know it's the right plan that's going to work? In this episode we're joind by sports dietitian and ultra-runner Erin Colebatch to talk through strategies you can use when disaster strikes mid-race, from bonking to flavour fatigue, gut issues and cramping. Lees meer
This episode follows on from our last one (72A) with coach Jason Koop, where he shared his simple framework to refocus and reset when things go wrong on race day. It's highly recommended you listen to that episode first if you haven't already.
Podcast guest:
Erin Colebatch - Ultra Appetites
Web: https://www.ultraappetites.com.au/
Instagram: https://www.instagram.com/ultraappetites/
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.
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Episode 72A - What do I do when my race nutrition plan falls apart? | Jason Koop
7 februari 2024 · 1 uur 18 min
Ever been deep into the second half of a race, when things start falling apart? It could be bonking, cramping, gut issues or flavour fatigue. In the space of just a few minutes, your carefully constructed nutrition plan goes right out the window. Lees meer
It’s easy to lose your head in situations like this, so in this podcast we welcome back legendary trail and ultra-running coach Jason Koop to share his simple framework to use when things go wrong on race day. It will help you refocus, reset, and go about addressing your issues, replacing panic with a plan. It might just help prevent a DNF, or sometimes, turn your race around for a great result.
Discussed on the podcast:
Koop's Research Essentials for Ultrarunning (monthly publication): https://www.jasonkoop.com/research-essentials-for-ultrarunning
His podcast, Koopcast: https://www.jasonkoop.com/podcast
To get involved in the Monash University study discussed in the episode, email pascale.young@monash.edu
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.
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Episode 71 - Does taking sodium during exercise improve my hydration? | Dr Alan McCubbin
24 januari 2024 · 55 min
Does replacing the sodium lost in sweat actually influence our thirst, our drinking and our hydration? If so, how much is enough? And do we need to measure our sweat sodium losses to give us the answers? In this episode Alan describes his recently published study where ultra-runners replaced 100% or 0% of their sodium losses during 5 hours of running in the heat, and what happened. Lees meer
The study:
McCubbin AJ, Costa RJS. Effect of Personalized Sodium Replacement on Fluid and Sodium Balance and Thermophysiological Strain During and After Ultraendurance Running in the Heat. Int J Sports Physiol Perform. 2023;19(2):105-115. DOI: 10.1123/ijspp.2023-0295
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.
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Episode 70 - What’s new with REDs? | Prof. Louise Burke OAM
10 januari 2024 · 1 uur 6 min
Relative Energy Deficiency in Sport (REDs) has reached significant awareness in recent years amongst runners, cyclists and triathletes. In late 2023 the International Olympic Committee (IOC) released an update to ther REDs Consensus Statement, the first in 5 years. It's based on the growing body of research and experience working with athletes in this area and provides more nuance, new insights and new health and peformance consequences added to the model. We sat down with one of the consensus statement authors, Prof. Louise Burke OAM (Australian Catholic University), for an update on what's new in REDs, and what the authors want athletes to know about it. Lees meer
2023 REDs Consensus Statement and associated articles (British Journal of Sports Medicine): https://bjsm.bmj.com/content/57/17
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Episode 69 - 3rd Birthday Special | Year in Review
21 december 2023 · 1 uur 26 min
It’s our final podcast of 2023, and the follow up to our 3rd birthday special episode. And as we do each year, we’re going to look back and provide a brief summary of every question we’ve answered on the podcast, from “Should I eat like the pros?” to “What’s the deal with magnesium”, and “How do I work out my fluid needs during exercise?”. 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 this year's episodes, this is the episode for you. Lees meer
To get a copy of our new eBook, summarising the first 2 years of the podcast, go to fuelingendurance.com or search Fueling Endurance on the Kindle store on Amazon.
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Episode 68 - How food and nutrition has evolved in pro cycling | Nicki Strobel
6 december 2023 · 1 uur 20 min
From preventing food poisoning to optimising performance. From doctors demanding supplements be added to food, to food being the performance enhancer. In this special 3rd birthday episode, you'll learn how nutrition has evolved in pro cycling in the past decade, and what it takes to feed a team of riders at the Tour de France. Our guest is Nicki Strobel, a performance chef (and now dietitian) who's worked in pro cycling since 2010 (first with GreeEdge and then Uno-X) and seen the transformation in how nutrition is managed within the sport. Find out what the riders are eating, the strangest requests he's ever got, and most importantly, where he was when the GreenEdge bus got stuck under the finish line at the 2013 Tour de France. Lees meer
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Episode 67B - How do I fuel double-session days? | Jenny Zenker
22 november 2023 · 1 uur 2 min
Triathlete Jenny Zenker joins us to describe how she manages double sessions alongside managing a major scientific research group at Monash University. From (very) early morning starts, commuting to and from work by bike, and managing the risk of gut issues in the evening session, Jenny tells the story of her journey to optimising her nutrition for these complex training days. Also listen out for a huge announcement about the future of the podcast. Lees meer
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Episode 67A - How do I fuel double-session days?
8 november 2023 · 49 min
The double-session day. It's common amongst triathletes, but increasingly popular amongst runners and cyclists too. But are you running out of gas in the second session, or even in the afternoon at work? In this episode, Alan & Steph explain the nutrition priorities for double-session days, as well as some practical tips on how to make it happen when you're flat out at work between sessions. Lees meer
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Episode 66 - Should I change my caffeine use based on my genetics? | Dr Bryan Saunders & Gabriel Barreto
27 oktober 2023 · 55 min
With a single genetic variation, some of us are fast, moderate or slow caffeine metabolisers. So should competitive athletes be doing genetic testing to inform their race day caffeine strategy? Just last week, a new meta-analysis was published that tries to answer this question by bringing together all the studies published to date. Two of the authors, Gabriel Barreto and Dr Bryan Saunders from the University of São Paulo are here to explain their research and the implications for runners, cyclists and triathletes. Lees meer
Read the research paper:
Barreto G, Esteves GP, Marticorena F, Oliveira TN, Grgic J, Saunders B. (2023). Caffeine, CYP1A2 Genotype and Exercise Performance: A Systematic Review and Meta-analysis. Med Sci Sports Exerc. In Press: https://doi.org/10.1249/MSS.0000000000003313
Read the summary Twittter/X thread: https://twitter.com/Bicycle_Bryan/status/1714311368709460319
Follow Bryan on Twitter/X: @Bicycle_Bryan
Follow Gabriel on Twitter/X: @nutrigabarreto
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Episode 65 - What is metabolic adaptation and is it important? | Dr José Areta
12 oktober 2023 · 1 uur 8 min
Metabolic adaptation, adaptive thermogenesis, metabolic compensation or even metabolic damage. These terms are thrown around a lot online, but what exactly do they mean, how much is science vs hype, and what's the relevance to runners, cyclists and triathletes? Lees meer
Dr José Areta (Liverpool John Moores University, UK) is a researcher and co-author of a recent paper looking at whether the metabolic adaptations to an energy deficit in athletes is different if the energy deficit is induced by increased training load, or reduced calorie intake.
Follow José on Twitter/X: @jlAreta
Watch the talk mentioned from the The Royal Society Meeting in October 2022:
https://www.youtube.com/live/hkuktx5FUto?feature=shared&t=17901
Read the accompanying paper:
Halsey LG, Areta JL, Koehler K (2023). Does eating less or exercising more to reduce energy availability produce distinct metabolic responses? Philos Trans R Soc Lond B Biol Sci. 378(1885):20220217. https://doi.org/10.1098/rstb.2022.0217
The Energy Stress Meeting at Liverpool John Moores University in September 2022 (José was an organiser and presenter):
https://www.youtube.com/playlist?list=PLyoTPwnnO4j3vpPsjU8AqWmdpYYekfiPw
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Episode 64B - What nutrition advice for the general population doesn’t apply to athletes? | Elise Beacom
27 september 2023 · 1 uur 18 min
In the last episode, Steph and Alan discussed how general nutrition advice may not always be suitable for runners, cyclists and triathletes. In this episode, we chat to distance runner Elise Beacom about her experience coming into the sport, trying to figure out sports nutrition vs general nutrition advice, and what she had to learn the hard way. And what it's like to run a half marathon in North Korea. Lees meer
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Episode 64A - What nutrition advice for the general population doesn’t apply to athletes?
14 september 2023 · 58 min
Nutrition advice can be confusing for runners, cyclists & triathletes. With a firehose of information coming at you, from general nutrition professionals, sports nutrition experts, and wellness gurus, sometimes it can be hard to pick it all apart and work out what’s relevant to athletes, and what’s not. Lees meer
Today we’re going to look at those general nutrition messages, which whilst sensible for the general population, may be doing a disservice to runners, cyclists and triathletes. We’ll examine where the message comes from, why it might not be the best advice for you, and what to do instead.
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Episode 63 - Should I be taking Vitamin D supplements? | Dr Dan Owens
30 augustus 2023 · 1 uur 26 min
It’s called the sunshine vitamin, and given we’re just coming to the end of winter here in the southern hemisphere, our Vitamin D stores should be at their lowest point of the year. So what exactly is this nutrient that we can get without eating any food? Why is it so important to runners, cyclists and triathletes? How much Vitamin D is enough, when should you get tested, and when, how much and what type of supplements should you take to prevent or correct a Vitamin D deficiency? Lees meer
Today, we’re speaking to researcher Dr Dan Owens from Liverpool John Moores University in the UK, whose research is aiming to answer these and more questions about Vitamin D for athletes. We’ll also discuss the different types of Vitamin D in food, supplements and the body, ethnic differences and their relevance to Vitamin D testing, and how much sun exposure is enough to meet your Vitamin D needs.
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Episode 62 - What’s the quantifiable benefit of sports nutrition strategies? | Dr Alan McCubbin
16 augustus 2023 · 1 uur 3 min
In our last episode, we discussed with Dr Dana Lis how to decipher sports nutrition information you come across, and Dana shared with us her five step process for filtering that information. One of those steps was to figure out what is the cost and benefits of different nutrition strategies, your Return on Investment if you like. So today, we’re going to have a look at some of the most common nutrition strategies that can be employed to improve performance on race day. We’ll discuss some of the practical pros and cons, and find out what the science says about quantifying the actual performance benefits you might expect from each one. Lees meer
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Episode 61 - How do I decipher sports nutrition information? | Dr Dana Lis
2 augustus 2023 · 1 uur 17 min
As runners, cyclists and triathletes, you often come across new information about nutrition for your sport. It can come from anywhere - a fellow athlete, a coach, an article you saw online, or even this podcast. Lees meer
But how do you filter that information and decide if it’s valid, useful, and most importantly, worth implementing for yourself? In this episode we’re joined by Dr Dana Lis, a Canadian sports dietitian based in California who’s constantly asked this question with the athletes she works with: the EF-Tibco-SVB pro cycling team, and the Golden State Warriors (NBA). Dana will give you a framework to use when you encounter new information about nutrition for your sport, that you can use to decide whether it’s worth pursuing or not.
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Episode 60 - Is animal protein superior to plant protein? | Dr Alistair Monteyne
19 juli 2023 · 1 uur 19 min
We often hear the message that plant-based protein sources are inferior to animal sources, and recommendations from sports nutritionists often emphasise the use of dairy and other animal-based protein foods. In this episode we speak to protein researcher Dr Alistair Monteyne (University of Exeter) who’s done of the more recent animal vs non-animal protein comparisons. We’ll look at where this common belief came from about animal proteins being superior, how the research has evolved just in the last few years, and what that means for this common sports nutrition assumption. Lees meer
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Episode 59B - What’s the environmental impact of sports nutrition? | Damian Hall
5 juli 2023 · 1 uur 33 min
We’re joined by British ultra-trail runner and writer Damian Hall, who shares his personal journey to discovering the environmental impact of his running (including nutrition choices), the changes he's made as a result, and what he learnt along the way. We also chat about the Barkley Marathons which he ran earlier this year, and his recently published book, 'We Can't Run Away From This - Racing to improve running’s footprint in our climate emergency'. Lees meer
To learn more about Damian's books, blog, etc: https://www.ultradamo.com/
Our World In Data - information on food & the environment discussed in the podcast: https://ourworldindata.org/environmental-impacts-of-food#explore-data-on-the-environmental-impacts-of-food
To find out about The Green Runners: https://thegreenrunners.com/
Follow Damian:
Instagram: @ultra_damo
Twitter: @Ultra_Damo
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Episode 59A - What’s the environmental impact of sports nutrition? | Dr Alba Reguant-Closa
21 juni 2023 · 58 min
We’ve answered almost 60 common questions about sports nutrition to date on this podcast, but one thing we don’t often consider is the environmental implications of our advice. Are we inadvertently contributing to climate change and destruction of the very environments we love to train and race in? Can we be good athletes and good global citizens, or are we facing an uncomfortable conflict of values? Lees meer
We're joined by Dr Alba Reguant-Closa (Agroscope, in Zurich, Switzerland), one of the only sports dietitians in the world who is actively working in this area. We’ll unpack and simplify the complex relationship between food and the environment, discover which food choices have the biggest environmental impact, look at the impact of sports-specific nutrition strategies on the environment, and finish with the 3 things athletes should do from a nutrition perspective if they care about reducing their environmental impact.
Alba's research publications on this topic:
Meyer & Reguant-Closa (2017). "Eat as If You Could Save the Planet and Win!" Sustainability Integration into Nutrition for Exercise and Sport. Nutrients; 9(4):412. https://doi.org/10.3390/nu9040412
Reguant-Closa et al. (2020). The Environmental Impact of the Athlete's Plate Nutrition Education Tool. Nutrients;12(8):2484. https://doi.org/10.3390/nu12082484
Meyer, Reguant-Closa & Nemecek (2020). Sustainable Diets for Athletes. Curr Nutr Rep.; 9(3):147-162. https://doi.org/10.1007/s13668-020-00318-0
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Episode 58 - What’s the deal with magnesium? | Dr Sophie Killer
7 juni 2023 · 1 uur 6 min
It seems every second runner, cyclist or triathlete you meet is taking, or talking about, magnesium. Ask them why and you often get some vague kind of answer - for recovery, for muscle function, or something a bit more specific like cramping. Lees meer
But when you delve into the sports nutrition guidelines, there’s no mention of magnesium in there. Literally nothing. So are athletes a step ahead of the science here, or have they been duped by the lure of a supplement that uses terms like “nervous system” and “muscle function” that are taken from a symptom list of clinical magnesium deficiency?
In today’s episode, we’re joined by Dr Sophie Killer, a sports nutritionist and researcher who did some of the very few studies of magnesium and athletes during her time working with UK Athletics. We’ll look at what magnesium does in the body, how to know if you’re deficient in magnesium, whether deficiency is common in athletes, whether supplements can improve performance or reduce cramping, the benefits and risks of magnesium supplementation, and whether we should think about magnesium as a daily supplement like iron, or something that specifically needs replacing during exercise like sodium.
Sophie's study looking at magnesium testing in UK track and field athletes over an 8 year period: https://doi.org/10.1080/07315724.2019.1691953
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Episode 57B - What’s the nutrition roadmap for recovery from relative energy deficiency in sport (RED-S) | Tina Muir
24 mei 2023 · 1 uur 9 min
Many runners, cyclists and triathletes, male and female, can find themselves struggling to perform, or to recover, from training. Or they may have other health complications, like loss of their menstrual cycle for females and low testosterone in males, loss of bone density, effects on mental health, and constantly getting sick all the time. Lees meer
In this episode our guest is Tina Muir, former elite distance runner who represented Great Britain. Tina suffered with amenorrhoea for 9 years, and although she didn’t realise it at the time, Relative Energy Deficiency in Sport (RED-S). We chat to Tina about her realisation that energy availability was behind her lack of a menstrual cycle, some of the common symptoms of RED-S that she experienced but aren’t mentioned in the official guidelines, her decision to quit the sport at the peak of her career, her journey to recover from RED-S, and her ongoing work to support athletes (especially women) in understanding and recovering from this condition.
Useful resources mentioned in this episode:
Tina Muir - An Open Letter to Runners With Amenorrhea - Self Magazine (2017) - https://www.self.com/story/letter-to-runners-with-amenorrhea-tina-muir
Tina's YouTube Channel (expert interviews about RED-S and recovery from it) - https://www.youtube.com/@TinaMuir/playlists?view=50&sort=dd&shelf_id=1
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Episode 57A - What’s the nutrition roadmap for recovery from relative energy deficiency in sport (RED-S) | Bronwen Lundy
10 mei 2023 · 1 uur 1 min
In previous podcasts we've talked about the issue of low energy availability and the health and performance problems it can cause for athletes. But what if you're in that situation right now? In this episode Bronwen Lundy (Rowing Australia) joins us to outline the strategies that athletes can use to recovery from Relative Energy Deficiency in Sport (RED-S). Lees meer
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Episode 56B - What’s nutrition got to do with bone fractures? | Bobby Clay
26 april 2023 · 1 uur 21 min
If you ever wanted to hear how strong is the link between nutrition and bone fractures, this is the story. We chat to Bobby Clay, former Under 20 European Champion in the 1500m, whose career took a sudden and unexpected turn. Lees meer
Many in the running community will already be familiar with Bobby's story after she wrote about her experience in Athletics Weekly in 2017. With the benefit of hindsight Bobby explains more about what went on at the time, what happened next, where she's at now, and most importantly the lessons that all athletes (or parents of young athletes) can take away from her experience.
** We want your feedback! Complete a short survey with your thoughts on the podcast - 3 people who complete it will win a copy of our new eBook when it launches in a few week's time. Survey link: http://ow.ly/AaZ050NRsNP **
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Episode 56A - What’s nutrition got to do with bone fractures? | Luuk Hilkens
12 april 2023 · 1 uur 19 min
Whether it's a fall off your bike and a broken collarbone, or a runner's dreaded stress fracture, it's clear that bone health is important for endurance athletes. But what's nutrition got to do with it? We're joined by Luuk Hilkens, a researcher at the HAN University of Applied Sciences in the Netherlands, who is doing his PhD with the Jumbo Visma Cycling Team, looking at nutrition and exercise strategies to improve bone health in elite athletes. Lees meer
Luuk's recent research publications on this topic:
Fragile bones of elite cyclists: to treat or not to treat? - Journal of Applied Physiology - March 2021
Low Bone Mineral Density and Associated Risk Factors in Elite Cyclists at Different Stages of a Professional Cycling Career - Medicine and Science in Sports and Exercise - Jan 2022
Bone turnover following high-impact exercise is not modulated by collagen supplementation in young men: A randomized cross-over trial - Bone - Feb 2023
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Episode 55B - Should I eat like the pros? | Jeremy Peacock
29 maart 2023 · 1 uur 9 min
How does nutrition change when transitioning from age-group to elite athlete? And does the perception of how the pros do nutrition compare to reality? We're joined by elite paratriathlete Jeremy Peacock who made this transition in the last few years, to hear how his approach to nutrition has changed as an elite athlete compared to his age-group days. Lees meer
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Episode 55A - Should I eat like the pros? | A/Prof. Greg Cox
15 maart 2023 · 1 uur 12 min
We all see pro athletes online, and get an insight into what they eat, how much they eat, and the products they use. But should we try to emulate the nutrition practices of the pros, or use the same products to get better ourselves? We're joined by A/Prof. Greg Cox, who worked for 20 years with Triathlon Australia, supporting many triathletes from their junior days through to the Olympic Games. This conversation follows on from part of a Masterclass that Greg and Alan ran for sports dietitians in late 2022, looking at nutrition for endurance athletes and the contrast between elite and non-elite athletes. Lees meer
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Episode 54 - Nutrition for Tip to Toe | Echana Murray-Bartlett
1 maart 2023 · 1 uur 5 min
It's our 100th episode! So to celebrate we're deviating from the usual format to chat to Erchana Murray-Bartlett, who recently ran a marathon-a-day for 150 days straight. In doing so she broke the female world record for consecutive marathons run, covered 6330km from the northernmost tip of Australia back to her home town of Melbourne, and raised a heap money for the Wilderness Society. We chat to her about how she planned her nutrition for such an epic journey, how these plans stood up against the reality of her situation, and what she learnt along the way. Lees meer
To support Erchana's fundraising efforts, check out her website: https://www.tiptotoe2022.com/
Instagram: @tip_to_toe_2022
Facebook: @ErchanaMurrayBartlett
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Episode 53 - How do I work out my fluid needs during exercise? | Dr Alan McCubbin
15 februari 2023 · 1 uur 2 min
This episode introduces some simple but incredibly powerful add-ons to the weigh-before, weigh-after sweat rate testing process that will help you understand your results and what they mean, but most importantly, what to do with the results.
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Episode 52B - How do I optimise hydration for race day? | Ellie Pashley
1 februari 2023 · 1 uur 1 min
Elite distance runner Ellie Pashley returns discusses her experience with pre-exercise hyperhydration in preparation for the Tokyo Olympics, and how she monitors and manages her hydration on a day-to-day basis.
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Episode 52A - How do I optimise hydration for race day? | Dr Chris Irwin
18 januari 2023 · 1 uur 15 min
We're back for 2023, and joined by Dr Chris Irwin (Griffith University). We discuss what being well hydrated before exercise actually means, how you can tell if you are well hydrated or not, and what to do if you're not. We also discuss the strategy of pre-exercise hyperhydration, and the results of a meta-analysis Chris and Alan are in the process of writing up for publication. Lees meer
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Episode 51A - Can you outun a bad diet? | Gaye Rutherford
14 december 2022 · 59 min
We're joined by Accredited Sports Dietitian Gaye Rutherford (Tasmanian Institute of Sport) from chilly Hobart, to discuss the concept of "outrunning a bad diet". We'll unpack this question, the mentality behind it, why it's probably not a healthy way to view exercise and food, and discuss how to reframe this question in a more positive manner. Lees meer
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Episode 50B - 2nd Birthday Special | Year in Review
1 december 2022 · 1 uur 42 min
It‘s the 2nd birthday of the podcast, and to celebrate we‘re summarising all of the previous year's topics in one jam-packed episode! From ”How do I balance eating for training quality and body fat loss?”, to ”How much carbs should I have during training and races?”, and ”How do I stop cramping?”, we‘ll provide 3-5 minute summaries of each of them to bring you up to speed on any you‘ve missed. Oh, and some announcements about the future of The Long Munch. Lees meer
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Episode 50A - Ultrarunning nutrition evolution | JasonKoop
24 november 2022 · 1 uur 19 min
A legend in ultrarunning coaching in the US, author, podcaster and running coach Jason Koop joins us for our special Episode 50. We discuss the evolution of nutrition in trail and ultrarunning, and what’s transferred over from cycling and triathlon. Jason also gives us a sneak peak of what the elite guys are doing in terms of their approach to race day fuelling and hydration, what we can or can't learn from that, plus his recent work with Mina Guli and her Run Blue project. Plus plenty of great practical tips along the way. Lees meer
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Episode 49A - Are sports drinks and gels bad for my teeth? | Dr Julie Savage
2 november 2022 · 1 uur 10 min
Dentist and ultrarunner Julie Savage joins us to discuss a topic that many of us may prefer not to think about. Julie explains whether sports drinks and gels themselves have a unique role in dental erosion and decay, whether exercise itself is the problem, and most importantly, what runners, cyclists and triathletes can do to protect their smiles. Lees meer
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Episode 48B - Should I get regular blood tests and what should I test for? | Blake Hose
26 oktober 2022 · 55 min
We're joined this week by elite trail and mountain runner Blake Hose. Blake shares his experience with blood testing, what he's tested for and the feedback and value he's got from having bloods, and his thoughts on regular versus ad hoc testing.
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Episode 48A - Should I get regular blood tests and what should I test for? | Dr Alice McNamara
19 oktober 2022 · 1 uur 19 min
Medical doctor and Sports Medicine Registrar Alice McNamara is back on the podcast. We discuss what blood tests can tell an athlete and their support team, what tests are related to nutrition for runners, cyclists & triathletes, and if athletes should get regular bloods for screening, or only when there’s a suspected issue. Lees meer
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Episode 47B - How much sodium do I need to replace during exercise? | Martijn Doekes
12 oktober 2022 · 1 uur 19 min
Ultrarunner Martijn Doekes joins us to discuss his recent experience completing Alan's 5 hour sodium replacement study. We go through the results and how to interpret these, to determine the amount of sodium that needs replacing during exercise.
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Episode 47A - How much sodium do I need to replace during exercise? | Dr Alan McCubbin
6 oktober 2022 · 1 uur 9 min
Alan discusses his recently published research that uses existing equations to estimate the sodium replacement needs of athletes during exercise. We cover why sodium might be important to replace during exercise, what we're trying to achieve with sodium replacement, the factors that determine if deliberate sodium replacement is important or not, and how much we then need. Lees meer
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Episode 46B - What is metabolic flexibility and why should I care? | Neil van der Ploeg
28 september 2022 · 1 uur 19 min
Aussie cyclist Neil van der Ploeg joins us again to share his experience with metabolic flexibility. We discuss the changes he made to improve his metabolic flexibility, why he did it, and how it worked out.
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Episode 46A - What is metabolic flexibility and why should I care? | Jeff Rothschild
21 september 2022 · 1 uur 17 min
Jeff Rothschild (Auckland University of Technology) joins us to discuss what metabolic flexibility means, when is it important, and his research which looked at what actually influences how our bodies use fat or carbs during exercise. A fascinating conversation with some common myths busted! Lees meer
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Episode 45B - How do I stop cramping? | Ben Hill
14 september 2022 · 1 uur 15 min
Elite cyclist turned triathlete Ben Hill joins us again, this time to discuss an issue he's struggled with most of his career. We discuss what Ben's done in the past to try and prevent or relieve his cramping, how his cramping changed from his recent transition from cycling to triathlon, and apply the questionnaire we discussed last week with Prof. Kevin Miller (Ep 45A) to try and identify Ben's specific cramping risk factors. Lees meer
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Episode 45A - How do I stop cramping? | Prof. Kevin Miller
7 september 2022 · 1 uur 36 min
Prof. Kevin Miller (Texas State University) joins us to discuss one of the most common issues faced by endurance athletes. We cover what we know about cramping and why it’s so difficult to figure out the cause, the role nutrition does or doesn’t play in cramping prevention and management, and finding a strategy moving forward to help you reduce your risk of cramping. Lees meer
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Episode 44B - How are nutritional needs of master athletes different to younger athletes? | Mary Mitchell
31 augustus 2022 · 1 uur 6 min
Ironman World Champion in 2019 (60-65 yr age group), multisport master athlete Mary Mitchell joins us to share her experience over the decades of training and racing. We discuss how age has impacted her training and racing and her approach to nutrition, as well as the benefits that come with so much experience and years of accumulated training in the body. Lees meer
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Episode 44A - How are nutritional needs of master athletes different to younger athletes? | Prof. Peter Reaburn
24 augustus 2022 · 1 uur 25 min
Recently retired from Bond University, Prof. Peter Reaburn dedicated much of his career to studying the training & nutrition needs of masters athletes. He shares his wisdom about what changes in athletes as we get older, and how this impacts nutritional needs. Lees meer
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Episode 43A - Does creatine have a role in endurance sport? | Dr Bryan Saunders
17 augustus 2022 · 1 uur 23 min
A researcher in supplements & performance at the University of São Paulo, Dr Bryan Saunders discusses what research has been done on creatine supplementation for running, cycling and triathlon performance, and in what circumstances might creatine supplements be beneficial or potentially detrimental for endurance athletes. Lees meer
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Episode 42B - Can changing my nutrition improve my sleep? | Cyrus Monk
10 augustus 2022 · 1 uur 2 min
Aussie cyclist, coach and podcaster Cyrus Monk joins us from training camp in Germany, to discuss how sleep impacts his performance in training and during stage races, and the things he controls in his diet that help him to get a good night's sleep.