1 00:00:02,640 --> 00:00:05,590 Charlie: Hello and welcome back to the Cook Eat Run podcast with x 2 00:00:05,630 --> 00:00:08,614 Miles. Today I'm chatting with Lara Giusti, 3 00:00:08,702 --> 00:00:11,676 the co founder and head chef at Veloforte We're going to be talking 4 00:00:11,772 --> 00:00:14,740 about nutrition for swimming, which is arguably the hardest sport to 5 00:00:14,764 --> 00:00:17,540 fuel for. But first, I'd love to hear a little bit 6 00:00:17,564 --> 00:00:20,444 more about how and why you started 7 00:00:20,516 --> 00:00:20,796 Veloforte 8 00:00:22,062 --> 00:00:24,760 Lara Giusti: Well, hi Charlie. Thank you for inviting me on. it's a 9 00:00:24,776 --> 00:00:27,212 pleasure. I started 10 00:00:27,252 --> 00:00:30,204 Velaforte a little bit selfishly actually, because 11 00:00:30,308 --> 00:00:33,100 I was just astounded by the lack 12 00:00:33,116 --> 00:00:35,748 of natural sports nutrition on the market. 13 00:00:35,860 --> 00:00:37,702 So I think when you are, ah, 14 00:00:38,260 --> 00:00:41,108 active and you take care in 15 00:00:41,140 --> 00:00:43,866 your health and fitness, it always 16 00:00:43,914 --> 00:00:46,498 astounds me that you follow a healthy 17 00:00:46,530 --> 00:00:49,450 diet. You try and do that day in, day out 18 00:00:49,586 --> 00:00:52,212 and when you put your body through its hardest paces, 19 00:00:52,402 --> 00:00:54,984 the options for sports nutrition were very 20 00:00:55,048 --> 00:00:57,612 limited to ultra processed, 21 00:00:58,042 --> 00:01:00,522 weird and wonderful, concoctions of, 22 00:01:01,342 --> 00:01:04,302 ingredients that you would never, ever normally eat. And 23 00:01:04,342 --> 00:01:07,046 that's what you're putting in your body when you're pushing yourself your hardest. 24 00:01:07,094 --> 00:01:10,070 So I thought there must be a better way, there must be a 25 00:01:10,086 --> 00:01:12,682 more natural way to do that. So I actually started 26 00:01:13,062 --> 00:01:16,046 coming up with the recipes for Velaforte, really to fuel me 27 00:01:16,094 --> 00:01:19,092 and my husband through our sports, and it's 28 00:01:19,132 --> 00:01:21,812 really rolled itself out through there, really. 29 00:01:21,892 --> 00:01:24,892 So we started, you know, making our own 30 00:01:24,972 --> 00:01:27,844 prototype products in the kitchen and then sharing them with our 31 00:01:27,868 --> 00:01:30,860 friends and then they wanted to order some and it just 32 00:01:30,956 --> 00:01:33,638 became bigger and bigger and bigger. Ah, and here we are 33 00:01:33,670 --> 00:01:36,116 now, with a full complement of sports 34 00:01:36,164 --> 00:01:38,152 nutrition and wellness products. 35 00:01:38,572 --> 00:01:41,548 Charlie: Amazing. So what was your sport, what were you, your husband, you 36 00:01:41,580 --> 00:01:43,902 training for? Need the kind of sports 37 00:01:43,942 --> 00:01:44,662 nutrition. 38 00:01:44,822 --> 00:01:47,252 Lara Giusti: So mark, my husband, cycling 39 00:01:47,552 --> 00:01:50,074 all the way, he was training for 40 00:01:50,258 --> 00:01:52,592 a really long ride, Manchester to London, 41 00:01:53,042 --> 00:01:55,944 to support ambitious about autism. and he 42 00:01:55,968 --> 00:01:58,656 was just really struggling. He was either under 43 00:01:58,704 --> 00:02:01,080 fuelling because he couldn't face taking on the 44 00:02:01,096 --> 00:02:04,048 gels and the dry, dusty energy bars that 45 00:02:04,080 --> 00:02:07,038 he was putting in his jersey pockets, or he 46 00:02:07,070 --> 00:02:09,350 was having really bad gastric side effects 47 00:02:09,406 --> 00:02:12,324 from taking on these, food that he just, his 48 00:02:12,348 --> 00:02:15,224 body wasn't used to eating. and so that 49 00:02:15,248 --> 00:02:18,120 was his challenge. And me, I'm a bit of 50 00:02:18,136 --> 00:02:20,832 an omni sports person. I like to do a bit of 51 00:02:20,872 --> 00:02:23,560 running. I, ah, like to do, you know, strength and 52 00:02:23,576 --> 00:02:26,480 conditioning training. So it's just ways to 53 00:02:26,496 --> 00:02:29,032 sort of help me fuel and recover 54 00:02:29,192 --> 00:02:32,072 after my exercise. but yeah, 55 00:02:32,022 --> 00:02:34,718 it was just sort of a no brainer 56 00:02:34,750 --> 00:02:37,358 really, from I'm madly 57 00:02:37,390 --> 00:02:40,166 passionate about home cooking and using real food 58 00:02:40,214 --> 00:02:43,126 ingredients and to try incorporate those into 59 00:02:43,174 --> 00:02:46,134 our fueling strategies for our events, then 60 00:02:46,318 --> 00:02:49,262 that was just, you know, it was what we wanted to do 61 00:02:49,302 --> 00:02:51,782 and what we ended up being very successful 62 00:02:51,822 --> 00:02:52,478 doing. 63 00:02:52,670 --> 00:02:55,566 Charlie: I mean, I know a lot of people that use your products. I personally, 64 00:02:55,614 --> 00:02:58,282 I really like the, I don't know, the chews, the like 65 00:02:58,582 --> 00:03:01,454 ginger. I feel like I save them for the 66 00:03:01,478 --> 00:03:03,722 end of my runs when my stomach is feeling a bit 67 00:03:04,462 --> 00:03:07,310 and they just feel like quite nicely 68 00:03:07,366 --> 00:03:10,214 settling. They don't feel overwhelming. It's not like trying 69 00:03:10,238 --> 00:03:13,214 to shove down another gel and 70 00:03:13,238 --> 00:03:16,182 I feel like a lot of people who struggled with gels, 71 00:03:16,302 --> 00:03:19,054 or normal gels in particular, have found your products and 72 00:03:19,078 --> 00:03:20,606 they really work for them. 73 00:03:20,654 --> 00:03:23,632 Lara Giusti: So, yeah, yeah, I think it's 74 00:03:23,712 --> 00:03:26,608 because we use a combination of sweet and savoury 75 00:03:26,640 --> 00:03:29,552 in most of our recipes. So the problem with 76 00:03:29,592 --> 00:03:32,286 fueling for any long endurance, exercise 77 00:03:32,374 --> 00:03:35,374 or session or event is that you get so bored with sweet 78 00:03:35,398 --> 00:03:37,718 en suite fuelling and you can't face to have another 79 00:03:37,790 --> 00:03:40,494 sugary, you know, gel or a bar. 80 00:03:40,638 --> 00:03:43,190 So we purposefully use 81 00:03:43,286 --> 00:03:46,214 spices and botanical ingredients that 82 00:03:46,238 --> 00:03:48,502 sort of break that sweet on sweet flavour 83 00:03:48,542 --> 00:03:51,366 fatigue. We want you to look forward 84 00:03:51,414 --> 00:03:54,218 to your fueling. We want you to get excited about that. Oh, 85 00:03:54,290 --> 00:03:57,162 you know, my garmin's pinged at 20 minutes. It's now my 86 00:03:57,202 --> 00:04:00,002 next time to take on some energy. What am I going to have 87 00:04:00,042 --> 00:04:02,970 next? Am I going to have something with a little bit of mint in it to 88 00:04:03,066 --> 00:04:06,034 freshen my head? Am I going to have something with ginger in it because I'm feeling a little 89 00:04:06,058 --> 00:04:08,662 bit nauseous. It's going to settle my stomach. 90 00:04:09,682 --> 00:04:12,458 Our hydration mixes have herbs in 91 00:04:12,490 --> 00:04:15,142 them, so there's basil and there's, 92 00:04:16,092 --> 00:04:18,962 sage. So it really challenges 93 00:04:19,002 --> 00:04:21,954 your taste buds and gives you that break and that sort 94 00:04:21,978 --> 00:04:23,970 of motivation to keep fueling. 95 00:04:24,146 --> 00:04:27,018 Charlie: I feel like the electrolyte drinks make quite good cocktails, 96 00:04:27,130 --> 00:04:29,298 like post run recovery 97 00:04:29,330 --> 00:04:30,138 cocktails. 98 00:04:30,250 --> 00:04:33,242 Lara Giusti: I do have to say the most amazing hangover cure as well. 99 00:04:33,282 --> 00:04:36,242 So, but yes, so, yeah, so our, ah, 100 00:04:36,390 --> 00:04:38,762 activo, which is strawberry, and 101 00:04:38,778 --> 00:04:41,530 basil. It's got some lemon in there as 102 00:04:41,562 --> 00:04:44,226 well. Delicious. Shaken over ice with 103 00:04:44,290 --> 00:04:46,594 whatever tipple you want to add, you know. Yummy. 104 00:04:46,714 --> 00:04:48,374 Charlie: Might have to try that this weekend. 105 00:04:49,554 --> 00:04:52,394 Do you have a particular favourite product? 106 00:04:53,614 --> 00:04:56,334 Lara Giusti: Well, I think the whole Vellaforte journey started 107 00:04:56,414 --> 00:04:59,022 with our endurance bars. It started with 108 00:04:59,198 --> 00:05:01,726 our energy bars which are based on an ancient 109 00:05:01,790 --> 00:05:04,670 italian recipe, Pam forte. So my 110 00:05:04,702 --> 00:05:07,462 husband, his family are italian. He's brought up with 111 00:05:07,478 --> 00:05:10,432 Panforti in his house. And, it was just a. It's 112 00:05:10,608 --> 00:05:13,376 rumoured to be what powered the roman legions 113 00:05:13,440 --> 00:05:16,360 to conquer the new world. So if it can power them, what 114 00:05:16,392 --> 00:05:19,270 can it power you to do? So, we took an old family 115 00:05:19,342 --> 00:05:22,222 recipe and I tweaked it, you know, pom Forte's 116 00:05:22,238 --> 00:05:24,714 got lots of lovely, you know, 117 00:05:24,794 --> 00:05:27,626 brandies and spirits in it, so they all 118 00:05:27,650 --> 00:05:30,644 came out and fresh, orange zests and fruit juices 119 00:05:30,708 --> 00:05:33,676 went in and I altered the mix of nuts and fruits 120 00:05:33,724 --> 00:05:36,392 to give a really good endurance profile. 121 00:05:36,682 --> 00:05:39,654 and our classico bar was born. And that is what really 122 00:05:39,718 --> 00:05:42,708 started Veloforte And so I guess my allegiances 123 00:05:42,788 --> 00:05:45,756 still are, ah, to our classico bar, which has just won 124 00:05:45,812 --> 00:05:48,772 two stars in the great Taste awards as well as of 125 00:05:48,820 --> 00:05:51,708 yesterday, which is amazing. So 126 00:05:51,748 --> 00:05:54,720 not only does it support your endurance exercise, 127 00:05:54,784 --> 00:05:57,748 but it is guaranteed to taste amazing, too. So, 128 00:05:57,698 --> 00:06:00,570 I think, yeah, I'm in love with those. I love the chews 129 00:06:00,594 --> 00:06:03,380 as well. but also super proud of some of our 130 00:06:03,404 --> 00:06:06,048 newer product ranges which morph between, 131 00:06:06,528 --> 00:06:09,480 performance nutrition and wellness 132 00:06:09,544 --> 00:06:12,224 nutrition. So again, it's sort of supporting this 360 133 00:06:12,296 --> 00:06:15,264 approach of what you put in, 134 00:06:15,296 --> 00:06:18,192 you get out. And it's not just when you're on the bike, on the run, 135 00:06:18,280 --> 00:06:20,824 in the water, swimming. It's everything that you do 136 00:06:20,856 --> 00:06:23,676 before, during and after that really 137 00:06:23,732 --> 00:06:24,700 helps your performance. 138 00:06:24,884 --> 00:06:27,700 Charlie: Yeah, I've got the overnight oats to test that you 139 00:06:27,724 --> 00:06:30,676 kindly sent me that. I can't wait. I'm a big overnight oats fan, especially in 140 00:06:30,692 --> 00:06:33,588 this weather. They're such an easy kind of prep ahead. 141 00:06:33,708 --> 00:06:36,660 Chuck in the fridge, have them after a long run or after a 142 00:06:36,684 --> 00:06:39,660 run, or I take them to work to have them 143 00:06:39,684 --> 00:06:42,116 in the hospital while I'm going through patient notes and 144 00:06:42,132 --> 00:06:42,728 stuff. 145 00:06:43,028 --> 00:06:45,928 Lara Giusti: Exactly. Good. 146 00:06:46,758 --> 00:06:49,486 Charlie: okay, so swimming. We've talked a bit about 147 00:06:49,542 --> 00:06:52,406 cycling and running. We talk about that a lot on 148 00:06:52,422 --> 00:06:55,282 the podcast. I think that's the area that people 149 00:06:55,330 --> 00:06:57,874 maybe feel not the most 150 00:06:57,906 --> 00:07:00,826 comfortable, but are most aware of sort of how to 151 00:07:00,842 --> 00:07:03,674 fuel and what to fuel with. But swimming is really 152 00:07:03,746 --> 00:07:06,162 challenging and I feel like as more people are 153 00:07:06,210 --> 00:07:07,718 transitioning towards 154 00:07:08,338 --> 00:07:11,266 triathlon and for me personally, this 155 00:07:11,282 --> 00:07:13,948 is quite a selfish, podcast episode because I want to do swim 156 00:07:13,988 --> 00:07:16,708 serpentine, which is next. I'm doing it next 157 00:07:16,748 --> 00:07:19,376 summer, which is 2 miles. And 158 00:07:19,392 --> 00:07:22,320 I've got. I asked somebody today, I was 159 00:07:22,344 --> 00:07:25,320 like, do they provide snacks on the route? Because 2 miles, I'm 160 00:07:25,344 --> 00:07:27,696 going to be swimming for over an hour. I'm going to be 161 00:07:27,792 --> 00:07:29,748 thirsty, hungry, grumpy. 162 00:07:30,408 --> 00:07:33,256 So let's start at the beginning. How 163 00:07:33,312 --> 00:07:36,048 does swim fuellings differ to 164 00:07:36,128 --> 00:07:37,308 running and cycling? 165 00:07:38,608 --> 00:07:41,424 Lara Giusti: So the joy of running and cycling is you have 166 00:07:41,456 --> 00:07:44,456 all these wonderful pockets to shove your energy 167 00:07:44,512 --> 00:07:47,424 products in, whether it's in your running belt, it's in your top 168 00:07:47,456 --> 00:07:50,024 tube bag on your bike, you know, you've got water 169 00:07:50,096 --> 00:07:52,644 holders, you can have hydration packs. 170 00:07:52,796 --> 00:07:55,796 Easy peasy. So if you want to fuel, if 171 00:07:55,812 --> 00:07:58,710 you want to run or cycle with fuel, and if 172 00:07:58,734 --> 00:08:01,182 you're running and cycling for long enough that 173 00:08:01,350 --> 00:08:04,054 demands you to fuel, then easy 174 00:08:04,086 --> 00:08:06,998 peasy, right. You're going to shove whatever you fancy in whatever 175 00:08:07,038 --> 00:08:09,858 pockets, obviously swimming much harder. 176 00:08:10,048 --> 00:08:13,004 you've got the water nature of it. So, 177 00:08:13,076 --> 00:08:15,780 you know, whatever you're going to be fueling with needs to be in a 178 00:08:15,804 --> 00:08:18,724 waterproof packet. It needs to be easy to either 179 00:08:18,756 --> 00:08:21,630 shove in your wetsuit or down your swimsuit. it 180 00:08:21,654 --> 00:08:24,454 needs to be really quick to access, easy to 181 00:08:24,486 --> 00:08:27,098 open, liquid format rather than 182 00:08:27,138 --> 00:08:30,050 chewing, because chewing and swimming and water, very 183 00:08:30,114 --> 00:08:32,892 difficult. so what we see is 184 00:08:32,940 --> 00:08:35,916 a lot of people who swim tend to focus on pre 185 00:08:35,972 --> 00:08:38,732 fuelling and post fuelling. And the 186 00:08:38,780 --> 00:08:41,700 intra swim fuelling is sort of, as you say, if 187 00:08:41,724 --> 00:08:44,508 you feel like you really need to fuel, then 188 00:08:44,548 --> 00:08:47,308 having an emergency gel, something that's really easy to 189 00:08:47,348 --> 00:08:50,252 open, take and carry on swimming, 190 00:08:50,380 --> 00:08:53,252 seems to be the preference for people 191 00:08:53,300 --> 00:08:56,148 who are swimming longer distances over an hour, over 192 00:08:56,188 --> 00:08:58,556 an hour and a half. But for those shorter distance 193 00:08:58,612 --> 00:09:00,930 swims, if you're doing it up to 60 194 00:09:00,994 --> 00:09:03,746 minutes, maybe up to 90 minutes, if 195 00:09:03,762 --> 00:09:06,674 you're pre fueling right, and you're taking your 196 00:09:06,706 --> 00:09:09,250 recovery fuelling seriously, you should be 197 00:09:09,274 --> 00:09:10,450 absolutely fine. 198 00:09:10,634 --> 00:09:12,778 Charlie: I just get really thirsty when I do 199 00:09:12,858 --> 00:09:15,696 swims the pool and I end up having kind of a 200 00:09:15,712 --> 00:09:18,312 bottle of electrolytes with my like, swim 201 00:09:18,360 --> 00:09:21,080 workout kind of taped to that at the end of the 202 00:09:21,104 --> 00:09:21,748 lane. 203 00:09:22,048 --> 00:09:22,800 Lara Giusti: Yeah. 204 00:09:22,944 --> 00:09:25,464 Charlie: Would you suggest kind of having electrolytes 205 00:09:25,536 --> 00:09:28,176 pre swim then to try and kind of combat 206 00:09:28,272 --> 00:09:28,936 that? 207 00:09:29,112 --> 00:09:32,040 Lara Giusti: Totally. There is a misconception because you're 208 00:09:32,064 --> 00:09:35,048 in the water, you don't sweat. You absolutely do sweat. And 209 00:09:35,088 --> 00:09:37,640 especially if in your pool, if you're in a heated pool, 210 00:09:37,824 --> 00:09:40,264 you will be sweating, you will be losing vital 211 00:09:40,296 --> 00:09:43,000 electrolytes and you won't be necessarily as aware 212 00:09:43,064 --> 00:09:46,004 of that. So it's really important to stay on top of your 213 00:09:46,036 --> 00:09:48,420 electrolyte load. So, yes, pre fueling with 214 00:09:48,444 --> 00:09:51,412 electrolytes before you swim, you know, 500 215 00:09:51,460 --> 00:09:54,380 mils of an electrolyte solution, you can have energy in 216 00:09:54,404 --> 00:09:56,668 there as well to sort of help with your pre 217 00:09:56,708 --> 00:09:59,668 fuelling. And then if you are in a pool, having 218 00:09:59,708 --> 00:10:02,620 a bottle pool side that you can every three or 219 00:10:02,644 --> 00:10:05,444 four lengths, have a good swig and keep going. 220 00:10:05,596 --> 00:10:08,396 Brilliant. If you're out open water 221 00:10:08,452 --> 00:10:10,870 swimming, harder if you're on your own, 222 00:10:10,934 --> 00:10:13,758 obviously, to take electrites with you, but you can 223 00:10:13,918 --> 00:10:16,738 have electrolytes in your energy fuel as well, 224 00:10:16,798 --> 00:10:19,442 so lots of gels contain electrolytes. All of our 225 00:10:19,490 --> 00:10:22,458 gels contain an electrolyte load as well. So if you're taking 226 00:10:22,498 --> 00:10:25,490 on energy, you can also start taking on electrolytes there as 227 00:10:25,514 --> 00:10:28,210 well. And obviously, if you're doing ultra 228 00:10:28,274 --> 00:10:31,218 distances outdoors, then you should 229 00:10:31,258 --> 00:10:34,210 have some support boats with you that they can carry your 230 00:10:34,234 --> 00:10:37,114 fuel for you. But it's all about the 231 00:10:37,146 --> 00:10:39,958 planning and the training of your gut 232 00:10:40,818 --> 00:10:43,490 and your fuelling as you're, as you're 233 00:10:43,554 --> 00:10:46,274 exercising, as you're swimming, as well as your support 234 00:10:46,346 --> 00:10:49,230 team as well. So they know exactly what you'll need. Need at 235 00:10:49,254 --> 00:10:52,094 what stage. But yes, hydration is something 236 00:10:52,126 --> 00:10:54,510 that's often overlooked. So yes, pre 237 00:10:54,534 --> 00:10:57,350 hydrating, post hydrating as well. So having a 238 00:10:57,374 --> 00:11:00,238 hydration mix as part of your recovery 239 00:11:00,318 --> 00:11:02,458 routine is best. 240 00:11:03,118 --> 00:11:06,046 Charlie: Okay, so we, you said a little bit there about 241 00:11:06,062 --> 00:11:08,974 kind of training the gut, and that's something that I really advocate for in 242 00:11:09,086 --> 00:11:12,038 run training. If you're planning on having 243 00:11:12,078 --> 00:11:14,718 a gel kind of midway through or partway through 244 00:11:14,798 --> 00:11:17,630 your swim, is that something you'd suggest then practising in 245 00:11:17,654 --> 00:11:20,298 your longer swim training, even if you're in the pool? 246 00:11:20,618 --> 00:11:23,594 Lara Giusti: Absolutely, yeah, totally. You don't want any 247 00:11:23,626 --> 00:11:26,482 surprises on event day. So it is 248 00:11:26,530 --> 00:11:29,450 hard to coordinate, you know, treading water, opening 249 00:11:29,474 --> 00:11:32,450 a gel, taking it. What do you do with the packet no one 250 00:11:32,474 --> 00:11:35,194 wants, you know, sea pollution, shoving it back down 251 00:11:35,226 --> 00:11:37,954 you, you've got to practise it and you've got to 252 00:11:38,026 --> 00:11:40,730 know how that feels when you can't touch the 253 00:11:40,754 --> 00:11:43,256 bottom, and when you're slightly out of breath. So 254 00:11:43,312 --> 00:11:45,912 absolutely practise it in your training. 255 00:11:46,040 --> 00:11:48,688 Make yourself do that. Even if you're doing a shorter 256 00:11:48,728 --> 00:11:51,676 training swim, still practise the fueling. 257 00:11:51,772 --> 00:11:54,660 It's not going to do you any harm, but the actual going through 258 00:11:54,684 --> 00:11:57,604 the motions, having your muscle memory, knowing what it's 259 00:11:57,636 --> 00:12:00,380 like to take on fuel while you're in the 260 00:12:00,404 --> 00:12:03,340 water is essential if you're on those longer swims. And you 261 00:12:03,364 --> 00:12:06,248 know you're going to have to take something when you're out there. 262 00:12:06,628 --> 00:12:09,558 Charlie: Just thinking about the logistics of this. for those just 263 00:12:09,598 --> 00:12:12,334 listening, you're kind of demonstrating as if you just have it in. But my 264 00:12:12,366 --> 00:12:15,286 wetsuit is a really hard to get into and 265 00:12:15,302 --> 00:12:18,158 you kind of don't want to let that water in. Once you're kind of cosy 266 00:12:18,198 --> 00:12:20,914 inside, could you shove it up the 267 00:12:20,946 --> 00:12:22,158 sleeve or. 268 00:12:25,418 --> 00:12:28,210 Lara Giusti: Any opening is a 269 00:12:28,234 --> 00:12:31,136 goal, to put your fuel. So if it's easier to 270 00:12:31,152 --> 00:12:33,840 shove it in your sleeve, if you're wearing a sleeveless one, to put it 271 00:12:33,864 --> 00:12:36,628 in here rather than obviously down your neck. 272 00:12:36,608 --> 00:12:39,562 yeah, but practise, practise in 273 00:12:39,610 --> 00:12:42,558 the thing you're going to swim in. Practise fueling, 274 00:12:43,098 --> 00:12:45,716 wearing your outfit and where you're going to 275 00:12:45,852 --> 00:12:48,692 stash and re stash your packet after you've fueled. 276 00:12:48,780 --> 00:12:51,716 Charlie: I'm just imagining myself next summer in my like, 277 00:12:51,892 --> 00:12:54,516 local pool with like a wetsuit on, getting 278 00:12:54,572 --> 00:12:57,100 gels out and trying to film it. I mean, I'm 279 00:12:57,124 --> 00:13:00,060 already, it's already embarrassing enough, me trying to kind 280 00:13:00,084 --> 00:13:02,460 of film myself, have my workout, have my 281 00:13:02,484 --> 00:13:05,060 electrolytes. Now I'm going to be in the wetsuit with my 282 00:13:05,084 --> 00:13:07,168 gel, having a little snack. 283 00:13:08,268 --> 00:13:11,116 Lara Giusti: As embarrassing as it may be, it's worth its weight in 284 00:13:11,132 --> 00:13:12,864 gold. So please do practise. 285 00:13:12,956 --> 00:13:15,948 Charlie: Yeah, yeah, that's really good tips. And 286 00:13:16,368 --> 00:13:18,864 so, again, selfishly, for those who are doing swim 287 00:13:18,896 --> 00:13:21,744 serpentine, it's part of the London classics. For those who don't 288 00:13:21,776 --> 00:13:24,584 know, that is when you complete the London marathon 289 00:13:24,776 --> 00:13:27,280 ride, 100 hundred mile bike ride 290 00:13:27,424 --> 00:13:29,880 and 2 miles in the 291 00:13:29,904 --> 00:13:32,760 serpentine. For me, 292 00:13:32,864 --> 00:13:35,784 I think that's going to take me an hour and a 293 00:13:35,816 --> 00:13:38,308 half ish. How would you recommend 294 00:13:38,668 --> 00:13:41,436 structuring? Do I feel for it? Like an hour and a 295 00:13:41,452 --> 00:13:43,388 half run with that pre, 296 00:13:44,668 --> 00:13:47,580 load? Would I carb load before that? How 297 00:13:47,604 --> 00:13:50,484 would you recommend kind of leading up to 298 00:13:50,516 --> 00:13:52,408 that as my race day? 299 00:13:53,188 --> 00:13:56,124 Lara Giusti: Yes. I mean, you want to perform at m your best, 300 00:13:56,156 --> 00:13:58,828 you want to enjoy it, so you don't want to hit that 301 00:13:58,868 --> 00:14:01,608 wall in the water. That's horrendous. So 302 00:14:01,908 --> 00:14:04,644 approach it like you would approach any event. Yes, you can 303 00:14:04,676 --> 00:14:07,560 carb load. We would always suggest that you don't do 304 00:14:07,584 --> 00:14:10,566 that in just one bowl of pasta in the night before. it 305 00:14:10,622 --> 00:14:13,014 sits too heavy in your stomach and you're bloated 306 00:14:13,086 --> 00:14:15,748 and, you don't sleep well. So in the three 307 00:14:15,828 --> 00:14:18,764 days running up, just generally increase the amount of 308 00:14:18,796 --> 00:14:21,796 carbohydrates you take on with each meal. So, you know, 309 00:14:21,852 --> 00:14:24,420 have another little spoon of pasta, have another scoop of 310 00:14:24,444 --> 00:14:27,236 potato, have another slice of toast. It doesn't have to 311 00:14:27,252 --> 00:14:29,860 be huge mammoth portions. You're just trying to 312 00:14:29,964 --> 00:14:32,444 generally up your carbohydrate intake. 313 00:14:32,556 --> 00:14:35,484 And it's that slow increase in your carb 314 00:14:35,556 --> 00:14:38,392 intake that makes sure that your glycogen 315 00:14:38,440 --> 00:14:41,320 stores in your muscles and your liver are tip 316 00:14:41,384 --> 00:14:43,992 top when you're entering that race. So, 317 00:14:44,040 --> 00:14:47,008 yes, have a carb focused, meal 318 00:14:47,048 --> 00:14:50,024 the night before your breakfast or the meal that 319 00:14:50,056 --> 00:14:52,930 you, enjoy before the start. It might 320 00:14:52,954 --> 00:14:55,954 not be a morning start. Should be two 321 00:14:55,986 --> 00:14:58,890 to 3 hours before the start line to allow your body 322 00:14:58,954 --> 00:15:01,358 time to properly digest it. 323 00:15:01,658 --> 00:15:04,498 Carb focus with low level protein, some 324 00:15:04,538 --> 00:15:07,050 healthy fats in there, something that you've eaten 325 00:15:07,074 --> 00:15:09,842 before. No surprises on event day. 326 00:15:09,930 --> 00:15:12,914 So if you love oats, have some oats. 327 00:15:12,986 --> 00:15:15,890 Yeah, have it with some greek yoghurt. Have it with some fruits and 328 00:15:15,914 --> 00:15:18,658 some bit of honey or maple syrup to up that 329 00:15:18,698 --> 00:15:21,348 carbohydrate load in there. if you're like 330 00:15:21,388 --> 00:15:24,180 a scrambled egg lover, whole mil toast, 331 00:15:24,244 --> 00:15:27,156 scrambled eggs, you know, bagels and peanut butter and bananas. 332 00:15:27,212 --> 00:15:30,212 All of these are fantastic. And if you've tried it before and 333 00:15:30,220 --> 00:15:32,964 you know that it sits well in your stomach, go for something that, 334 00:15:32,996 --> 00:15:35,868 you know works for you. Now, your 335 00:15:35,908 --> 00:15:38,284 start line, you know, if your start line is 3 336 00:15:38,356 --> 00:15:41,324 hours ahead of your breakfast, you're going to 337 00:15:41,356 --> 00:15:44,108 need to top yourself up. So an 338 00:15:44,148 --> 00:15:46,860 hour before, we would suggest a little carbohydrate 339 00:15:46,924 --> 00:15:49,900 snack. And again, think about your hydration at that point. You can 340 00:15:49,924 --> 00:15:52,756 take on some electrolytes in that hour 341 00:15:52,812 --> 00:15:55,580 window beforehand. And that is the time, if you 342 00:15:55,604 --> 00:15:58,264 love caffeine, to take on caffeine. 343 00:15:58,436 --> 00:16:01,256 So there's a lot of misconception about caffeine in 344 00:16:01,272 --> 00:16:04,170 that, ten minutes before, if you're on a run or a 345 00:16:04,194 --> 00:16:07,066 ride last hill or ten minutes before the 346 00:16:07,082 --> 00:16:09,398 end, I'm going to take my caffeine gel. And, 347 00:16:09,788 --> 00:16:12,600 no, it takes 45 to 60 minutes for 348 00:16:12,624 --> 00:16:15,408 caffeine to enter into your system and then it 349 00:16:15,528 --> 00:16:17,728 stays in your system for three to 4 hours. 350 00:16:17,888 --> 00:16:20,888 So use that time. Your hour 351 00:16:20,928 --> 00:16:23,920 before is the time to load with caffeine. If you like to fuel with 352 00:16:23,944 --> 00:16:26,864 caffeine and then, you know, by start line it's fully 353 00:16:26,896 --> 00:16:29,868 absorbed. Your tip top, you're mentally switched 354 00:16:29,908 --> 00:16:32,308 on. Your perception of exertion is 355 00:16:32,388 --> 00:16:35,340 lowered and you're ready to like put in your all on 356 00:16:35,364 --> 00:16:38,100 that. Diving in on your first part of. 357 00:16:38,124 --> 00:16:41,036 Charlie: The serpentine swim also bit 358 00:16:41,212 --> 00:16:44,012 tmI, but also the caffeine. A hot drink 359 00:16:44,060 --> 00:16:46,916 can help things get moving so that you can go to the loo 360 00:16:46,972 --> 00:16:48,408 before your race. 361 00:16:48,788 --> 00:16:51,700 Lara Giusti: Very important, like, because when 362 00:16:51,724 --> 00:16:54,248 you're in the water you can wee, 363 00:16:54,948 --> 00:16:56,808 but not anything else. 364 00:16:58,177 --> 00:17:01,138 so yes, very important to try and be regular, 365 00:17:01,088 --> 00:17:03,820 to choose a food that, you know, sits well in your 366 00:17:03,844 --> 00:17:06,812 stomach to think about when you're going to fuel with your caffeine 367 00:17:06,940 --> 00:17:09,220 and then, you know, 20 minutes before a little 368 00:17:09,284 --> 00:17:12,202 extra, carbohydrate load a little gel or a 369 00:17:12,250 --> 00:17:15,090 half a banana or something to really get you tip 370 00:17:15,114 --> 00:17:17,834 top. You can fuel your 371 00:17:17,866 --> 00:17:20,514 muscle glycogen stores in the three days beforehand. Then 372 00:17:20,586 --> 00:17:23,544 overnight when you're sleeping, your liver stores will drop. 373 00:17:23,666 --> 00:17:26,540 So the food that you take on in the morning and in the 374 00:17:26,564 --> 00:17:29,548 run up to the start line is topping up your liver stores again. 375 00:17:29,628 --> 00:17:32,380 So you want to enter it as full as you can. Because 376 00:17:32,444 --> 00:17:35,396 if you find that fueling during that swim, if 377 00:17:35,412 --> 00:17:37,648 it takes you an hour and a quarter, an hour and a half, 378 00:17:39,708 --> 00:17:42,332 if you find it really difficult to fuel, your body 379 00:17:42,420 --> 00:17:45,420 holds enough glycogen if you go in full for 380 00:17:45,444 --> 00:17:48,004 up to 90 minutes. So you could finish it 381 00:17:48,036 --> 00:17:50,916 without taking on extra fuel or 382 00:17:51,052 --> 00:17:54,044 you could time it. If you are comfortable taking on gels, then 383 00:17:54,076 --> 00:17:56,988 you would time it more like a long run, more 384 00:17:57,028 --> 00:17:59,852 like a long ride. In that you would start to fuel 385 00:17:59,980 --> 00:18:02,940 within the first half an hour, 20 minutes, half an hour of 386 00:18:02,964 --> 00:18:05,852 your swim. You know, take a gel and then little 387 00:18:05,900 --> 00:18:08,868 and often as you go through your swim because that 388 00:18:08,948 --> 00:18:11,808 improves your absorption and, it 389 00:18:11,848 --> 00:18:14,686 reduces the, risk of your gastric side 390 00:18:14,742 --> 00:18:17,326 effects if you do little and often fueling throughout the 391 00:18:17,342 --> 00:18:18,020 swim. 392 00:18:18,214 --> 00:18:21,120 Charlie: Guess more, more tricky in terms of 393 00:18:21,144 --> 00:18:24,088 like stopping and opening things. So maybe like that. Yeah, 394 00:18:24,128 --> 00:18:26,520 just the, like you said, kind of a 395 00:18:26,544 --> 00:18:29,280 gel every sort of half hourish in 396 00:18:29,304 --> 00:18:31,908 that you only hopefully need two 397 00:18:33,328 --> 00:18:36,228 in that one, one in each sleeve and you're good to go. 398 00:18:37,688 --> 00:18:38,720 Lara Giusti: You're all fine. 399 00:18:38,824 --> 00:18:39,496 Charlie: Yeah. 400 00:18:39,672 --> 00:18:42,440 Lara Giusti: Evenly balanced? Yes, totally. And 401 00:18:42,464 --> 00:18:45,224 then after, the 402 00:18:45,256 --> 00:18:47,992 important thing is that you really take your 403 00:18:48,080 --> 00:18:50,848 recovery fueling. Because if you haven't managed to take on energy 404 00:18:50,928 --> 00:18:53,616 during that 90 minutes swim, your 405 00:18:53,712 --> 00:18:56,288 glycogen levels are through the floor, you're in massive 406 00:18:56,328 --> 00:18:59,232 glycogen debt. So your focus on recovery fueling 407 00:18:59,280 --> 00:19:01,840 needs to be carbohydrates first and 408 00:19:01,864 --> 00:19:04,824 then your uptake within those 1st 30 409 00:19:04,896 --> 00:19:07,088 minutes, which is your golden window of 410 00:19:07,128 --> 00:19:09,632 recovery, is improved by low level 411 00:19:09,680 --> 00:19:12,536 protein. And then you can take on your fluids and electrolytes at the 412 00:19:12,552 --> 00:19:15,300 same time as well. So having a protein shake 413 00:19:15,364 --> 00:19:18,060 that is ready for you or a 414 00:19:18,124 --> 00:19:20,940 protein bar with carbohydrates in it 415 00:19:21,084 --> 00:19:23,652 is the best thing to do. As soon as you're out the water, 416 00:19:23,780 --> 00:19:26,364 warm up, have something to eat which is 417 00:19:26,396 --> 00:19:29,380 carbohydrate focused with protein, and restore your 418 00:19:29,404 --> 00:19:32,284 electrolytes either with electrolyte drink or having electrolytes 419 00:19:32,396 --> 00:19:35,244 in your protein recovery shake. Then, you know, that 420 00:19:35,276 --> 00:19:37,804 you've ticked that box, you've kick started your 421 00:19:37,836 --> 00:19:40,660 recovery and then you've got two to 3 hours to have a 422 00:19:40,684 --> 00:19:43,656 proper balanced meal that you would, you know, 423 00:19:43,712 --> 00:19:46,648 have your proteins and your carbs and your green 424 00:19:46,688 --> 00:19:49,308 veggies and everything else, so. But it's in that 425 00:19:49,728 --> 00:19:52,704 30 minutes window that your body is most receptive to 426 00:19:52,736 --> 00:19:55,720 topping up those stores again. And that's really going to help you if you 427 00:19:55,744 --> 00:19:58,672 are on back to back events. just help with 428 00:19:58,680 --> 00:19:59,868 your recovery in general. 429 00:20:00,288 --> 00:20:02,188 Charlie: Now, the water in the UK, 430 00:20:02,848 --> 00:20:05,348 unfortunately, and especially 431 00:20:05,458 --> 00:20:08,240 m recently, isn't the cleanest. It was the 432 00:20:08,264 --> 00:20:10,960 triathlon in Paris the other day and there was huge. 433 00:20:11,024 --> 00:20:12,996 Lara Giusti: They delayed it for 24 hours, didn't they? 434 00:20:13,072 --> 00:20:15,940 Charlie: Yeah. I've been recommended by a 435 00:20:15,964 --> 00:20:18,452 friend with no scientific background or 436 00:20:18,500 --> 00:20:21,356 knowledge to have like a coke or something 437 00:20:21,412 --> 00:20:24,340 like that afterwards, almost as like a. Ah, I know. There's so 438 00:20:24,364 --> 00:20:26,728 much disgusting stuff in it that it will then 439 00:20:27,948 --> 00:20:30,408 balance out kill anything you've 440 00:20:30,708 --> 00:20:32,648 accidentally consumed. 441 00:20:33,028 --> 00:20:35,628 Lara Giusti: A coke after is great for carb 442 00:20:35,668 --> 00:20:38,372 loading. Obviously, there needs to be a full 443 00:20:38,420 --> 00:20:41,258 sugar coke, not a zero. and any 444 00:20:41,298 --> 00:20:44,290 other, you know, carbonated, sugary drink will do as 445 00:20:44,314 --> 00:20:47,184 well. so, yes, you could have that. I don't 446 00:20:47,216 --> 00:20:50,152 think the chemicals within a coat will, will 447 00:20:50,200 --> 00:20:53,128 neutralise any of the, any of the bacteria or anything that you 448 00:20:53,168 --> 00:20:56,144 take on. it's a Coca Cola. If 449 00:20:56,216 --> 00:20:59,064 a Coca cola is something that you look forward to and you 450 00:20:59,096 --> 00:21:02,096 know you're going to want after you finish, then have 451 00:21:02,152 --> 00:21:04,560 one. It's all about getting the 452 00:21:04,584 --> 00:21:07,272 carbohydrate in, in whatever form you want. 453 00:21:07,360 --> 00:21:10,024 Choose a form that suits you, that you 454 00:21:10,056 --> 00:21:12,752 enjoy, that you know, you're not going to get to the end and go, I can't face 455 00:21:12,800 --> 00:21:15,800 that, you know, train with it again. So 456 00:21:15,904 --> 00:21:18,888 if you're doing your long training swims, think 457 00:21:18,928 --> 00:21:21,896 about what would you have as your recovery? Is it a 458 00:21:21,912 --> 00:21:24,864 shake that you've tried and tested before, you know, sits well 459 00:21:24,896 --> 00:21:27,608 in your digestion? Is it a protein 460 00:21:27,648 --> 00:21:30,648 recovery bar? Is it a can of coke and 461 00:21:30,688 --> 00:21:33,360 a packet of peanuts? You know, you're getting 462 00:21:33,464 --> 00:21:36,464 what you will need, your carbohydrates, your 463 00:21:36,496 --> 00:21:38,934 proteins and your salts from those 464 00:21:39,006 --> 00:21:41,926 foods. Choose something that you know you're 465 00:21:41,942 --> 00:21:44,900 going to stomach. the healthier 466 00:21:44,924 --> 00:21:45,608 the better. 467 00:21:46,788 --> 00:21:49,696 Charlie: And hopefully try and find bodies of water that are, on 468 00:21:49,712 --> 00:21:52,056 the cleaner side and just keep your mouth closed. 469 00:21:52,192 --> 00:21:55,158 Lara Giusti: Yeah. At least with the serpentine, it's a lake, isn't it? So, 470 00:21:55,108 --> 00:21:57,630 you're hoping that there's no sewage contamination? 471 00:21:57,734 --> 00:22:00,662 Charlie: Yeah, unfortunately, I train, 472 00:22:00,750 --> 00:22:03,568 will be training in the Thames and it's. I haven't 473 00:22:03,608 --> 00:22:06,560 summoned it this year because it just looks so disgusting, or I've 474 00:22:06,584 --> 00:22:08,960 heard so many, they won't even throw. 475 00:22:08,984 --> 00:22:11,848 Lara Giusti: The copses in after the Oxford Cambridge boat 476 00:22:11,888 --> 00:22:13,200 races anymore. So. 477 00:22:13,304 --> 00:22:15,928 Charlie: Yes, yeah, but, yeah, 478 00:22:16,048 --> 00:22:18,632 the serpentine is at least a little bit 479 00:22:18,760 --> 00:22:21,464 more. It's probably bird poo rather than 480 00:22:21,656 --> 00:22:24,468 human pigeon poop. Yeah. 481 00:22:25,648 --> 00:22:28,438 talking of kind of open water, is there a difference in 482 00:22:28,478 --> 00:22:31,332 fueling needs in an open water swim 483 00:22:31,380 --> 00:22:34,276 versus, like, the training in the pool that probably most people are 484 00:22:34,292 --> 00:22:37,204 doing as a more regular, you know, get that, getting 485 00:22:37,236 --> 00:22:38,556 their swimming miles in? 486 00:22:38,732 --> 00:22:41,676 Lara Giusti: Yeah. I don't think you should underestimate the 487 00:22:41,772 --> 00:22:44,588 force of nature that is open water swimming. 488 00:22:44,628 --> 00:22:47,220 So it's temperature, it's 489 00:22:47,284 --> 00:22:49,988 tidals, it's currents, it's general 490 00:22:50,068 --> 00:22:52,932 weather around you, it's the impact of 491 00:22:52,980 --> 00:22:55,754 waves on your stroke style. so 492 00:22:55,826 --> 00:22:58,652 if you can do some open water training, 493 00:22:58,700 --> 00:23:01,542 if that is what your event is, then do it. training 494 00:23:01,590 --> 00:23:04,398 in the pool is great for endurance and 495 00:23:04,518 --> 00:23:07,206 understand you can practise your fueling and 496 00:23:07,342 --> 00:23:10,230 hours and hours of repetitive muscle memory and 497 00:23:10,254 --> 00:23:12,990 everything else, but actually training in the 498 00:23:13,014 --> 00:23:15,058 conditions that you're going to do your inventing 499 00:23:15,718 --> 00:23:18,338 is paramount to success, really. 500 00:23:20,198 --> 00:23:22,990 Things like the tides and the waves. It will 501 00:23:23,054 --> 00:23:25,974 increase your energy demands. So what 502 00:23:26,006 --> 00:23:28,764 you are comfortable fueling in with 503 00:23:28,796 --> 00:23:31,748 endurance swimming in the pool, you should consider to 504 00:23:31,788 --> 00:23:34,604 increase your energy intake. So we would suggest, you know, 505 00:23:34,716 --> 00:23:37,540 45 to 60 grammes of carbs per hour, if you're 506 00:23:37,564 --> 00:23:40,564 swimming over those 90 minutes, is what you should be 507 00:23:40,596 --> 00:23:43,580 focusing on. You may feel that you need 508 00:23:43,644 --> 00:23:46,532 more than that in open water swimming. So 509 00:23:46,620 --> 00:23:49,452 it's better to carry more fuel and not 510 00:23:49,500 --> 00:23:52,348 need it than to carry less and find 511 00:23:52,388 --> 00:23:54,996 that you're hitting the wall, that you're really struggling with your energy 512 00:23:55,052 --> 00:23:55,768 levels. 513 00:23:56,808 --> 00:23:59,656 Charlie: Good advice. Do you have any kind of final top 514 00:23:59,712 --> 00:24:02,568 tips for people taking on a swimming 515 00:24:02,608 --> 00:24:05,568 challenge or just kind of new 516 00:24:05,608 --> 00:24:07,908 to perhaps fueling for swimming? 517 00:24:09,318 --> 00:24:12,190 Lara Giusti: just try and, try and try the different types 518 00:24:12,214 --> 00:24:15,166 of fuels on the marketplace. Find one that you enjoy, 519 00:24:15,302 --> 00:24:18,230 that you want to fuel with, because in 520 00:24:18,254 --> 00:24:21,040 that moment when you're battling a 521 00:24:21,064 --> 00:24:23,720 wave or even in, like in the 522 00:24:23,744 --> 00:24:26,736 serpentine, where there's lots of swimmers around you, and that's a 523 00:24:26,752 --> 00:24:29,552 very new experience as well. Normally, your swimming 524 00:24:29,720 --> 00:24:32,632 training will just be you in a lane or very 525 00:24:32,680 --> 00:24:34,818 few swimmers, in a lake or 526 00:24:35,438 --> 00:24:38,254 wherever, but having that volume of swimmers, the splash 527 00:24:38,326 --> 00:24:40,790 that's going on around you, the turbulence in the 528 00:24:40,814 --> 00:24:43,720 water, choose, something that 529 00:24:43,744 --> 00:24:46,528 you're gonna, you're not, you're not gonna brace yourself for fueling 530 00:24:46,608 --> 00:24:49,480 you're gonna enjoy the taste of and you, and you look forward to, 531 00:24:49,504 --> 00:24:52,076 you know, sits well in your digestion as well. 532 00:24:52,212 --> 00:24:55,052 So it's all about practise, you know, it's, you 533 00:24:55,060 --> 00:24:57,634 know, fail to prepare, prepare to fail, all of 534 00:24:57,666 --> 00:24:58,238 that. 535 00:24:58,698 --> 00:25:01,690 Charlie: Thank you so much, Zara. Is there anything we can be looking out 536 00:25:01,714 --> 00:25:04,162 for coming soon from Belleforte? Any 537 00:25:04,330 --> 00:25:06,986 sneaks, sneak peeks to any products? 538 00:25:07,122 --> 00:25:09,794 Lara Giusti: I'm always busy developing new 539 00:25:09,826 --> 00:25:12,776 products. we have around 30 products on the market now 540 00:25:12,832 --> 00:25:15,748 from energy bars, protein recovery bars, 541 00:25:16,068 --> 00:25:18,900 gels, our natural gels, which are a 542 00:25:18,924 --> 00:25:21,604 blend of plant based syrups versus sort of synthetic 543 00:25:21,636 --> 00:25:23,888 sugars, and we've got chews, 544 00:25:24,428 --> 00:25:27,018 hydration shakes. our 545 00:25:27,058 --> 00:25:29,798 wellness range is fantastic as well. So, 546 00:25:29,838 --> 00:25:32,248 again, alongside our performance bars, 547 00:25:32,748 --> 00:25:35,660 our wellness snack bars, our ot snack bars, which 548 00:25:35,684 --> 00:25:38,484 are no added sugar, they're great things to chuck in your 549 00:25:38,516 --> 00:25:41,480 commute bag and just have at your desk as well. They 550 00:25:41,504 --> 00:25:44,128 just won great taste awards as well, so that's fantastic. And 551 00:25:44,168 --> 00:25:46,728 obviously, we've just launched, as you said, our overnight 552 00:25:46,768 --> 00:25:49,616 oats, which are brilliant. So they're everything 553 00:25:49,792 --> 00:25:52,710 in one pack. Give it a good shake. Just add, water 554 00:25:52,798 --> 00:25:55,694 and you've got your carbs and your crunchy seeds and 555 00:25:55,710 --> 00:25:58,606 your source of protein and your fibres 556 00:25:58,686 --> 00:26:01,542 and all of the good stuff in there. You don't have to think about it. So it's 557 00:26:01,574 --> 00:26:04,478 like one pack fits all. So, 558 00:26:04,622 --> 00:26:06,190 yeah, really excited about those. 559 00:26:06,318 --> 00:26:09,166 Charlie: Amazing. Well, I will leave a link in the show notes 560 00:26:09,206 --> 00:26:11,956 to some of my favourite products. And for 561 00:26:11,996 --> 00:26:14,772 those products that are available on xmiles, you can 562 00:26:14,804 --> 00:26:17,396 save 10% with the code cook, eat, 563 00:26:17,436 --> 00:26:19,924 run. And that will save on all of the 564 00:26:19,940 --> 00:26:22,852 Vellaforte products on xmiles, you can save your 10%. 565 00:26:22,924 --> 00:26:25,628 So, yeah, give them a try. People that are new to the 566 00:26:25,652 --> 00:26:28,628 brand, give those. I highly recommend 567 00:26:28,652 --> 00:26:31,332 the chews. And, it sounds like I'm going to be ordering some more 568 00:26:31,364 --> 00:26:34,020 bars because they sound absolutely delicious. 569 00:26:34,108 --> 00:26:36,456 And, yeah, so give them. Give them a go. 570 00:26:36,996 --> 00:26:38,620 Charlie: Thank you so much for listening to. 571 00:26:38,708 --> 00:26:40,332 Charlie: This week's episode of the Cook Eat. 572 00:26:40,364 --> 00:26:43,308 Charlie: Run podcast with x miles for regular listeners. 573 00:26:43,372 --> 00:26:46,268 Firstly, thank you. Your support means so much. And for those 574 00:26:46,292 --> 00:26:48,684 that have taken advantage of the discount codes in the past, 575 00:26:48,820 --> 00:26:51,812 yay. I know it's been a little confusing, but we're sticking 576 00:26:51,844 --> 00:26:54,228 with one simple discount code from now on. 577 00:26:54,332 --> 00:26:55,616 Charlie: Cook, eat, run. 578 00:26:55,996 --> 00:26:58,756 Charlie: All one word, all uppercase, no months, no 579 00:26:58,796 --> 00:27:01,652 numbers. Each month, that discount code will give you 580 00:27:01,684 --> 00:27:04,382 10% off the brands we're chatting about in the shows 581 00:27:04,524 --> 00:27:04,970 so that you. 582 00:27:04,978 --> 00:27:06,338 Charlie: Can stock up on your favourites and. 583 00:27:06,362 --> 00:27:08,002 Charlie: Try out new nutrition products. 584 00:27:08,194 --> 00:27:09,362 Charlie: So if you want to try the. 585 00:27:09,394 --> 00:27:12,104 Charlie: Amazing Veloforte products, you can save 10% across the 586 00:27:12,136 --> 00:27:14,864 range at xmiles.com. throughout the month of 587 00:27:14,896 --> 00:27:17,864 August with the code cookeatrun, my 588 00:27:17,896 --> 00:27:20,776 personal faves are the ginger chews, although I'm really excited 589 00:27:20,832 --> 00:27:23,608 to try the overnight oats made with real food and complete with 590 00:27:23,648 --> 00:27:26,600 16 grammes of plant based protein. I've got the 591 00:27:26,624 --> 00:27:29,456 apple and cinnamon flavour to try out, but they've also got a strawberry and 592 00:27:29,472 --> 00:27:32,100 coconut which sounds ideal for summer, and a smooth cocoa 593 00:27:32,124 --> 00:27:35,036 tea. Please do share the podcast with friends or 594 00:27:35,052 --> 00:27:37,860 on social media if you've enjoyed the episode, and feel free to 595 00:27:37,884 --> 00:27:40,620 send topic and guest suggestions. Next week we're 596 00:27:40,644 --> 00:27:43,388 tackling another hot topic, weight loss and running 597 00:27:43,508 --> 00:27:46,460 can you have goals for both? Make sure to subscribe 598 00:27:46,484 --> 00:27:49,468 to the show so that you never miss an episode. Thanks again 599 00:27:49,508 --> 00:27:49,908 for listening.