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>> Charlie: So, after chatting with Tom for the episode, and, spoiler alert, hearing

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him talk highly about nitrates and in particular

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Beatit sport products, I wanted to get in touch with the

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team at Beatit Sports to find out a bit more about the

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brand. And so, at the end of this episode, you can listen to me

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chat with Jonathan Cartwright from Beet It

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Theyve also kindly sponsored this episode of the Cook Eat Run

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podcast with X Miles. Listen in for a discount

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00:00:25,176 --> 00:00:28,000
code to save across the whole of the ex miles range of nutrition

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00:00:28,032 --> 00:00:30,404
products, including the Beatit Sport range.

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Welcome back to the Cook Eat Run podcast with X Miles.

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On the podcast today, I'm chatting with Tom Hollis about

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nitrates, beetroot and whether they can improve

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running performance. Tom Hm is an ICU

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dietitian and has worked for the NHS

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previously for ten years. Registered sport

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dietitian and super fast runner. In fact, he

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won the Milton Keys marathon over the

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weekend. Tom, how are you doing?

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>> Tom Hollis: Hi, Charlie. Yeah, I'm very good, thank you.

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obviously, the day after a marathon,

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you're not at, tip top condition, but I am buzzing

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because I did not go into that, race expecting

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it to win it. I knew there was an outside

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chance, like one in

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ten, one in 20, but, yeah, really pleased.

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>> Charlie: So it was quite quiet on social media that you

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were even running? The first I saw of it

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was a little, hey,

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whoops, I won more later. so was that an

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intentional keeping it quiet, take the pressure off, or was

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it a last minute decision to run?

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>> Tom Hollis: Both. So, yes, it was a very

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deliberate decision to keep it much

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more low key in terms of social media,

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even telling family and friends, because what

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I think, just to give it some context, I did

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London marathon 15 days before that. and, I, would normally

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say doing two marathons in the space of 15

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days at, 100% effort is

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not optimal, because I'm also

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a learning coach and it's not necessarily something that I would

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advise my runners to do

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routinely. but, I have a very specific goal

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for London to run 229.

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I was quite confident of doing that. Leading into

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it, training had gone well, and I

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talked a lot on social media about how I

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was going for it. All my family and friends knew I was going

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through some really specific goals. And because

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in the years leading up to it, even if

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I have doubts, I pretty much

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always ended up with what I wanted from

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races. So I think everyone around me just assumed

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that every single time I would hit whatever target it was that

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I was going for. And I've had so many messages of people

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saying, you'll smash it, oh, you'll definitely get it, blah,

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blah, blah. and loads on social media. And whilst everyone

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means well, and I really do appreciate

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the messages, I think it just loaded a

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bit more pressure on me that I didn't

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need when, actually, I just needed to be a bit more focused on

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the goal. And as you well know, on a marathon

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day, anything can happen to just slightly knock

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you off course. My heart rate was really

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high in the day, and I just don't think I was quite at

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100% or have been since,

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to be totally honest. because marathons hit your

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immune system quite hard.

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Anyway, I ended up, less

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than a minute off my goal. So 2

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hours 30 and 54. And I

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know everyone says it's an amazing time, I know

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it's a good time, and I'm lucky to be able to run those talents, but

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it wasn't quite what I set out

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for. so then hatched a plan with

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my own coach, Chris,

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to do Milton Keene's marathon 15

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days later, with serious downtime. In

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the meantime, we aim to

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get an England vest, which is a

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concept. Ah, that was new to me. so, basically, once

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you get to the masters age categories of

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v 35, v 40, and

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beyond, all the way up to at least v

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70, I believe

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you can now, for each race

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distance, there are about, three or four

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qualifying races that year where if you

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get in the top three in your age

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category, you then qualify for an

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England vest. So you get to wear a vest saying you're

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representing England at, that distance at the low

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end race later in the year. So London

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marathon was one of the qualifying marathons. And obviously, it's

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pretty hard to get the top three

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there. Milton Keynes was one of the other

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ones. And so I never considered it, but

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quite a spontaneous decision to just do it.

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And, so that was my own, was to get top

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three v 35s. Cause I'm

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clinging on to the b 35 group for another two months on

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v 40 in July. and, I

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knew that was a high chance. I knew there was an outside

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chance of overall podium looking

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at the previous year's results, and I

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did not expect to win the whole thing, but, I did,

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and it was a lot of fun. it was a very,

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very tough course. So times went out

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the window. Everyone faded

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really, really hard.

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But, for me, I was able to fade slightly less hard than

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everyone else and pick my way to the front.

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So it was really. It was good fun in invert

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cons.

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>> Charlie: Yeah, I mean, having done back to back marathons

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twice, it's not something for the faint hearted.

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It's. I found my two weeks post

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Boston going for a five k tricky. So how did

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you. How did the mindset flip from

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or when did you decide after

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London. Right, let's go for this. And how did you kind of change your

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mindset from like. Right, that was about a gold time.

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This is about a placing.

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>> Tom Hollis: so yeah, just the whole approach was very different,

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like I say, because London have been quite

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pressurised and very public. Milton

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Keynes, about five people, knew

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six people maybe. And I really

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enjoyed that aspect. but it was just a little

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secret of mine and I felt

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much less pressure going into it. personally I was pretty

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chilled. I mean, at least from a

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running perspective, I felt quite

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chilled. Life was really chaotic in the week

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leading up to it. We've had. I mean, this stuff

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doesn't happen in London, but we had a

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two day power cut, where we had no. We have nothing in

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the house, no hot water, no

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heating, no lighting, blah, blah, blah. And when it

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finally came back on, all of our appliances

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had blown, like chaos for

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about, 300 houses in the surrounding area as well. And

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we're still not quite back to normal anyway. But.

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So life had been quite chaotic that week. And I got

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sick. So that, the first

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marathon I

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was probably harbouring something or my little

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boy had something and normally his

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bugs don't affect me. M and my wife got quite good

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immune systems. But then

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London knocked me off enough

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to get sick. In the meantime, I've already booked

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Milton Keynes. What have I done?

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and For the whole two weeks it's been lingering. Even now it's still

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lingering. So anyway, the buildup wasn't

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necessarily ideal, but, yeah, I

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really enjoyed the fact that it wasn't going to be

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time focused, that it was going to be about

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places really traditional racing in that

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sense, and just Just very

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different. but mainly just trying to

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just freshen up as much as possible.

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I had to keep a couple of runs, hidden on Strava

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because there are quite obviously marathon buildup runs. and I didn't

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want people to know.

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>> Charlie: Yes.

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>> Tom Hollis: So, yeah, but I mean, aside from all the stuff that

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was going on in the background, just trying to be positive and chilled and

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sleep well and eat well and look after myself

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as much as possible and look forward to the day.

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>> Charlie: So was there anything you changed in terms of fueling

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wise from London to Milton

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Keynes, based on the fact that you were obviously trying to kind of

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recover and then did you do another full carb

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load and then race day? What did

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race day nutrition look like for you?

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>> Tom Hollis: Yeah, another form carb load, which

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as you know, I take quite seriously. it's

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actually not that fun because when you're

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really trying to maximise a carb load, it's a

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pretty unhealthy diet. it's,

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you know, it's a lot of white, beige

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carbs, high sugar, low

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fibre, low fat, which for a couple

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of days you don't feel fantastic, but it's

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a means to an end to a good marathon time.

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To do that, twice in 15

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days was not that, fun, I have to

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admit. I'm good at it now. I know

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what food take. I know I've got a

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fairly good routine with it. So, I didn't actually change

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anything. I aimed for about eleven grammes of

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carbs per kilogramme of body weight on the.

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I'd normally say Friday and Saturday, but this was a Monday marathon

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so it was the Saturday and Sunday this time. and

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then on the day

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itself I kept things pretty similar as well.

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So, my morning is

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normally either bagels with marmite

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or crumpets with marmite, plus,

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electrolyte and carb drink that I usually

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have on my way to the race.

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And I do that for halves and for marathons.

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Usually about 80 grammes of carbs in 500

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mils. Just kind of sipping that slate over the

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last hour and a half of the race.

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Hour and a half of the build up towards the race.

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>> Charlie: and that's, that's one that you've made yourself, isn't it? Like

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ah, Tom Hollis special blend.

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>> Tom Hollis: It's not even that. It's not that complicated or special. But yes,

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it is one that I make myself and I do that. I make my

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own drinks for fueling throughout training. So

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it's become second nature now. So to Sunday long

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runs in mountain training blocks.

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Saturday is always about getting the scales out and making

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my own drink for the Sunday morning. a few different

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ingredients going in there, but I quite like

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being in control of it. and it's cheaper

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and it's better for the environment because I get to use my own reusable

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bottle each time. So yeah, all things

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that are quite appealing to me. and then on the

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way round again,

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I've converted to using my own liquid carb

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mix on the marathon

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itself. plus a couple of high

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caffeine gels that I take.

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First one at halfway, second one about 25

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minutes after that. And then for the final

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bit of the marathon, I finish whatever of

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the drink I should have. Oh, I

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didn't have in the first half. It is

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not nailed down yet. there are issues with

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it. Carrying your own bottle is

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annoying. There's no getting around it. so

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it's still a work in progress. But I do really like

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being in control, absolute control

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of having it with me at all times

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and being able to just sip regularly rather than

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with gels. For example, where you're taking quite large

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amounts, then a break, then a large amount, then a

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break. The other advantage of drinking

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your own carbs is

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you can be in control of your hydration at the same time. So

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I pretty much don't need to take anything on the

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on course

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drinks offerings, which again, just helps in terms of

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not breaking your momentum and your flow.

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but, it's not perfect. Carrying a 500

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mil bottle is a lot,

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particularly at the start of the race in one hand. So

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I'm thinking splitting it into 2250

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mil ones, and see how that goes. But

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yeah.

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>> Charlie: So which gels do

256
00:12:05,670 --> 00:12:08,558
you use? You said you take a high caffeine. Which

257
00:12:08,582 --> 00:12:09,558
ones do you prefer?

258
00:12:09,702 --> 00:12:12,302
>> Tom Hollis: I have always got on well with the SAS products

259
00:12:12,454 --> 00:12:15,146
and I use the sis

260
00:12:15,516 --> 00:12:18,476
beta fuel nootropics ones, so they are

261
00:12:18,596 --> 00:12:21,508
pretty punchy. So they've got 200 milligrammes of caffeine

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00:12:21,612 --> 00:12:24,170
in? yeah, a lot. And

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so, like I said, the first one about halfway,

264
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which for me is about 75 minutes. And then I have

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my second one about

266
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25 minutes after that. So around

267
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about 100 minutes in. Yeah.

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>> Charlie: Okay. and I guess you've talked about

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00:12:42,172 --> 00:12:44,972
like, the specifics of, like, it's a bit annoying carrying your own

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00:12:45,004 --> 00:12:47,928
bottles. You're running for not that, long.

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For those of us that are running for an

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extra hour, 2 hours, 3 hours, we're going to need

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more bottles. So is there,

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how would you advise your running clients

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or your nutrition clients? Like, what kind of things do you suggest

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to them in terms of what people wanting

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00:13:05,928 --> 00:13:08,564
to bring their own liquid carbs with

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00:13:08,588 --> 00:13:09,012
them?

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00:13:09,132 --> 00:13:12,092
>> Tom Hollis: Good question. And I literally just got off a

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consultation with a client talking about

281
00:13:15,036 --> 00:13:17,956
exactly that. Ah, because she and I have been exploring her options

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for liquid carbs for London

283
00:13:20,612 --> 00:13:23,516
marathon. She's always had, obviously not going

284
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to name her by name. She's always had problems in the park with,

285
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fueling, mid run, particularly marathon

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distance. So we try to explore or

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making her own? Actually, no, not making her own. She was using

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a commercially available, sports product that you

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put into water. so lots of them do it again.

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Sas do theirs, Morton do theirs.

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tailwind do theirs. Loads of them do them

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down. So she was using those

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and she was using like a hydration pack for

294
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one litres worth and, then carrying

295
00:13:55,646 --> 00:13:58,368
an additional bottle in her hand as

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well. So she was

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00:14:01,320 --> 00:14:03,848
in total going to be having 1250

298
00:14:03,928 --> 00:14:06,680
mils worth of volume on her,

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00:14:06,824 --> 00:14:09,792
which was two and a half, 80 gramme sachets of carbs.

300
00:14:09,840 --> 00:14:12,770
So about 200 grammes of carbs. she was

301
00:14:12,794 --> 00:14:15,758
aiming to go around about three and a half hours.

302
00:14:16,814 --> 00:14:19,520
but there are other issues which I completely get when

303
00:14:19,544 --> 00:14:22,346
you're out there a bit longer. things get a bit warmer,

304
00:14:22,482 --> 00:14:25,130
which can be a bit grosser. You know, if you're

305
00:14:25,234 --> 00:14:28,186
drinking your own liquid carbs

306
00:14:28,322 --> 00:14:31,202
mix and it's just slowly boiling away

307
00:14:31,250 --> 00:14:33,964
in the sun, that's going to be gross if it's a hot day,

308
00:14:34,076 --> 00:14:36,946
three and a half, 4 hours in. So I do get, that,

309
00:14:36,936 --> 00:14:39,842
but as ever, it's all about

310
00:14:39,946 --> 00:14:42,786
trying these things in training, particularly

311
00:14:42,818 --> 00:14:45,480
on your long weekend runs.

312
00:14:45,806 --> 00:14:48,212
and, not, you really have to try and

313
00:14:48,236 --> 00:14:51,156
replicate all of it. Not just

314
00:14:51,348 --> 00:14:54,276
the amount of carbs, but how it feels sitting

315
00:14:54,308 --> 00:14:57,212
on you, that volume, that weight, how often you need to

316
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drink and so on. And so for some people, they might think,

317
00:15:00,156 --> 00:15:03,120
well, that's definitely, not worth the effort. I will use gels

318
00:15:03,160 --> 00:15:06,024
or I'll use what's on the course. So every person

319
00:15:06,072 --> 00:15:08,814
is slightly different. And obviously some people just do

320
00:15:08,902 --> 00:15:11,486
not get on well with sports nutrition products

321
00:15:11,638 --> 00:15:14,614
at all and are adamant that they need to eat real

322
00:15:14,662 --> 00:15:17,500
foods or something a bit closer to that. I have always

323
00:15:17,880 --> 00:15:20,624
in the past, kind of tried to steer

324
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away from that because I just think if

325
00:15:23,488 --> 00:15:26,140
you can tolerate sports products,

326
00:15:26,480 --> 00:15:29,424
you're going to be far more likely to get closer to

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00:15:29,432 --> 00:15:32,000
the amount of carbs per hour that would benefit your

328
00:15:32,040 --> 00:15:34,838
performance. But, yes, some people just

329
00:15:34,894 --> 00:15:35,930
really struggle.

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00:15:37,030 --> 00:15:39,950
>> Charlie: Yeah. Okay, so let's take it

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00:15:39,990 --> 00:15:42,726
to the main topic of today. I could talk about this all day,

332
00:15:42,758 --> 00:15:45,590
as you and I have talked many times. We

333
00:15:45,670 --> 00:15:47,290
go down a bit of a rabbit hole.

334
00:15:48,910 --> 00:15:51,678
First question, did you take any

335
00:15:51,814 --> 00:15:54,542
like beetroot nitrates in the lead up to either of your two

336
00:15:54,566 --> 00:15:56,250
marathons or have you ever before?

337
00:15:56,710 --> 00:15:59,530
>> Tom Hollis: Yes, and pretty much always

338
00:15:59,610 --> 00:16:02,540
for any race of significance. I have

339
00:16:02,580 --> 00:16:04,610
done, for, I would say the last

340
00:16:06,150 --> 00:16:08,170
at least five years.

341
00:16:08,830 --> 00:16:09,862
>> Charlie: Wow, okay.

342
00:16:10,006 --> 00:16:12,870
>> Tom Hollis: Yeah, pretty much. If I've got them, which is most

343
00:16:12,910 --> 00:16:15,598
of the time, then I will have them

344
00:16:15,774 --> 00:16:16,930
for anything,

345
00:16:18,590 --> 00:16:21,294
a meaningful race where the outcome is really

346
00:16:21,342 --> 00:16:24,218
important to me. You know, if I was doing a summer

347
00:16:24,334 --> 00:16:26,550
series of five k's, for example,

348
00:16:27,330 --> 00:16:30,234
I might not necessarily do it for each

349
00:16:30,282 --> 00:16:32,944
one, because they're not the cheapest

350
00:16:32,992 --> 00:16:35,940
products, necessarily. So

351
00:16:36,520 --> 00:16:39,456
I might be a little bit more sparing in terms of where

352
00:16:39,488 --> 00:16:42,024
I use them. But, yeah, like I say, for any meaningful

353
00:16:42,072 --> 00:16:44,856
race, pretty much always. And yes, that

354
00:16:44,888 --> 00:16:47,792
included London and Milton keys

355
00:16:47,816 --> 00:16:48,428
marathons.

356
00:16:48,544 --> 00:16:51,540
>> Charlie: Okay, so let's go back to kind of basics. Why. Why

357
00:16:51,580 --> 00:16:54,452
are nitrates beneficial? Why do you take them? Someone who's obviously

358
00:16:54,476 --> 00:16:57,308
done a lot of research into sports nutrition and

359
00:16:57,324 --> 00:17:00,196
performance, why are you taking them? And why

360
00:17:00,228 --> 00:17:03,180
should the everyday runner, rather than like

361
00:17:03,220 --> 00:17:05,844
necessarily elite runners, be thinking about taking

362
00:17:05,892 --> 00:17:06,480
them?

363
00:17:06,940 --> 00:17:08,756
>> Tom Hollis: Yeah, and, actually,

364
00:17:09,790 --> 00:17:11,930
before I kind of go into the why,

365
00:17:12,390 --> 00:17:15,362
it's. There's actually, you could say there's more

366
00:17:15,426 --> 00:17:18,258
benefit for the non elite runners than the

367
00:17:18,274 --> 00:17:21,066
elite runners. Interestingly, this

368
00:17:21,098 --> 00:17:23,892
is one, ergogenic, so, performance

369
00:17:23,996 --> 00:17:26,716
enhancing area, or aid,

370
00:17:26,868 --> 00:17:29,628
where it looks a lot of the research

371
00:17:29,724 --> 00:17:32,716
points towards there being more benefit,

372
00:17:32,788 --> 00:17:34,988
potentially, for untrained,

373
00:17:35,164 --> 00:17:37,540
relatively speaking, or recreational

374
00:17:37,700 --> 00:17:40,492
athletes, runners, than towards the

375
00:17:40,516 --> 00:17:43,382
ending end of the spectrum, which is different to a lot of.

376
00:17:43,406 --> 00:17:44,126
>> Charlie: Finally.

377
00:17:44,278 --> 00:17:47,250
>> Tom Hollis: No, finally, for super

378
00:17:47,298 --> 00:17:50,218
shoes, it's often the other way, isn't it? It's thought to be the

379
00:17:50,242 --> 00:17:53,034
fast buyers that you get that, x

380
00:17:53,082 --> 00:17:55,830
percent improvement in performance, but

381
00:17:56,130 --> 00:17:58,762
it's all the other way for Beatru. And

382
00:17:58,786 --> 00:18:01,772
there's, there's some theories as to why that might be,

383
00:18:01,876 --> 00:18:04,840
but just to kind of boil it down to what it is. So

384
00:18:06,060 --> 00:18:08,700
it's all about not the beetroot per

385
00:18:08,740 --> 00:18:11,540
se, but something

386
00:18:11,580 --> 00:18:13,716
called nitrates. So,

387
00:18:13,908 --> 00:18:16,906
dietary nitrates are something that are, ah,

388
00:18:16,932 --> 00:18:19,836
in a few different types of vegetables.

389
00:18:19,908 --> 00:18:22,480
So some dark green,

390
00:18:22,896 --> 00:18:24,818
leafy vegetables, things like

391
00:18:24,954 --> 00:18:27,070
spinach, rocket,

392
00:18:27,526 --> 00:18:30,260
rainbow chard. It's actually in lettuce.

393
00:18:31,560 --> 00:18:34,440
I think it's in kale. I can't remember. When I say

394
00:18:34,480 --> 00:18:37,296
it's in it, I mean in significant amounts to make a

395
00:18:37,328 --> 00:18:40,010
difference. and it's also in Vietroit.

396
00:18:40,246 --> 00:18:42,748
what happens when you eat nitrates

397
00:18:42,924 --> 00:18:45,180
is they're converted to

398
00:18:45,300 --> 00:18:48,184
nitrite in your mouth. I

399
00:18:48,192 --> 00:18:50,920
won't get too technical from a chemistry

400
00:18:50,960 --> 00:18:53,560
perspective, because I think we need to necessarily.

401
00:18:53,600 --> 00:18:56,592
But so the bacteria in your, in

402
00:18:56,616 --> 00:18:59,504
your mouth, so your oral microbiome

403
00:18:59,632 --> 00:19:01,640
converts nitrate to

404
00:19:01,680 --> 00:19:04,632
nitrite, and then the nitrite is

405
00:19:04,656 --> 00:19:07,584
converted to something called nitric oxide. So

406
00:19:07,632 --> 00:19:10,454
nitric oxide or no you sometimes see it, is

407
00:19:10,582 --> 00:19:13,328
known to be a really powerful and useful

408
00:19:13,454 --> 00:19:16,180
molecule that we have naturally in our bodies

409
00:19:16,260 --> 00:19:19,012
anyway. So we, there are two ways to

410
00:19:19,036 --> 00:19:21,998
produce it. One is that, pathway

411
00:19:22,022 --> 00:19:24,446
that I've just talked about, and the other is their

412
00:19:24,566 --> 00:19:27,190
endogenous pathway. So it's naturally done

413
00:19:27,238 --> 00:19:30,142
within the body through a separate

414
00:19:30,174 --> 00:19:32,858
pathway. we know that, nitric

415
00:19:32,922 --> 00:19:34,914
oxide is what's called a

416
00:19:34,930 --> 00:19:37,242
vasodilator. So it

417
00:19:37,434 --> 00:19:40,266
increases the diameter of some blood

418
00:19:40,306 --> 00:19:43,292
vessels to improve, blood flow.

419
00:19:43,484 --> 00:19:46,436
So it can actually be used to treat high blood

420
00:19:46,476 --> 00:19:49,164
pressure, for example, by widening

421
00:19:49,300 --> 00:19:52,188
blood vessels, and can be used therapeutically in

422
00:19:52,212 --> 00:19:53,416
medicine. And is,

423
00:19:54,866 --> 00:19:57,658
But, so that's one role

424
00:19:57,722 --> 00:20:00,490
for it. But it is

425
00:20:00,538 --> 00:20:03,418
thought to have lots of other kind of physiological roles that

426
00:20:03,442 --> 00:20:06,168
we are, we know a bit less about, but, ah, are just starting to

427
00:20:06,192 --> 00:20:08,712
understand. But the important thing of what it

428
00:20:08,744 --> 00:20:10,856
does from a running

429
00:20:10,896 --> 00:20:13,800
perspective, and it's been researched quite

430
00:20:13,848 --> 00:20:16,116
heavily for the last, say,

431
00:20:17,136 --> 00:20:20,104
ten years plus 15 years, even a little

432
00:20:20,120 --> 00:20:22,928
bit longer, is it shown to

433
00:20:23,112 --> 00:20:26,024
improve your running economy or

434
00:20:26,080 --> 00:20:29,068
exercise economy. And what that means is it's,

435
00:20:29,142 --> 00:20:31,520
it's lowering the oxygen

436
00:20:31,608 --> 00:20:33,436
costs of any

437
00:20:33,896 --> 00:20:36,880
exercise that you're doing. In other words,

438
00:20:36,928 --> 00:20:39,888
making you slightly more efficient, at what you're

439
00:20:39,920 --> 00:20:42,720
doing. And that's potentially really

440
00:20:42,776 --> 00:20:45,412
amazing because there are kind of three

441
00:20:45,832 --> 00:20:48,464
markers that are thought to

442
00:20:48,528 --> 00:20:51,448
mainly define your performance at running,

443
00:20:51,520 --> 00:20:53,936
which is your vo two max. So your

444
00:20:53,984 --> 00:20:56,658
maximum oxygen uptake, your

445
00:20:56,690 --> 00:20:59,298
lactate threshold, so the point at which your

446
00:20:59,330 --> 00:21:02,262
lactate starts rising exponentially,

447
00:21:02,802 --> 00:21:05,202
and your running economy or your exercise

448
00:21:05,242 --> 00:21:08,156
economy. And, it was often thought that there's very few

449
00:21:08,204 --> 00:21:10,718
things that can change that third one. but

450
00:21:10,790 --> 00:21:13,654
nitrates is potentially one. So

451
00:21:13,798 --> 00:21:16,742
that's why it's being researched so

452
00:21:16,782 --> 00:21:19,362
heavily. And we're not talking about

453
00:21:20,232 --> 00:21:23,016
massive changes, it's not going to transform

454
00:21:23,104 --> 00:21:25,862
your running, but we're talking

455
00:21:25,902 --> 00:21:28,070
about a percent here or there.

456
00:21:28,166 --> 00:21:30,362
>> Charlie: Yeah. Which, let's face it,

457
00:21:31,542 --> 00:21:34,118
we're all looking for the marginal gains, aren't we?

458
00:21:34,150 --> 00:21:34,722
So.

459
00:21:35,982 --> 00:21:38,814
>> Tom Hollis: Yeah, and I definitely am for

460
00:21:38,838 --> 00:21:41,838
myself as well. So knowing that there is

461
00:21:41,870 --> 00:21:44,774
that potential benefit there, I always

462
00:21:44,838 --> 00:21:47,704
feel like it's something I could do and

463
00:21:47,728 --> 00:21:50,304
therefore something I will do just to kind of try and

464
00:21:50,328 --> 00:21:53,166
tick every box. there's, I

465
00:21:53,174 --> 00:21:56,004
mean, I can talk a little bit more about, the research, if you

466
00:21:56,028 --> 00:21:59,006
like. It just kind of depends. where do you want to go?

467
00:21:59,134 --> 00:22:01,774
>> Charlie: Yeah, I mean, I think. I think

468
00:22:01,838 --> 00:22:04,830
talking more about like how, like, how do

469
00:22:04,846 --> 00:22:07,278
you do it? Like, when we're talking about adding

470
00:22:07,390 --> 00:22:10,302
nitrates into our diet, beetroots in are we talking

471
00:22:10,342 --> 00:22:13,198
about cooking with extra beetroot? So

472
00:22:13,310 --> 00:22:16,126
I know that I saw a lot of people taking shots

473
00:22:16,174 --> 00:22:18,694
of beetroot in the days leading up to the London

474
00:22:18,718 --> 00:22:21,590
marathon, sharing on social media with them, you know, they're

475
00:22:21,606 --> 00:22:24,438
like blood red mouth. So

476
00:22:24,590 --> 00:22:27,390
how do you take the nitrates or take the

477
00:22:27,406 --> 00:22:30,184
beetroot to get the most benefit and, how much?

478
00:22:30,352 --> 00:22:33,040
>> Tom Hollis: Yeah, that's good. Okay. Yeah. So let's keep it really

479
00:22:33,080 --> 00:22:35,934
practical. So, like I mentioned, there are different variations.

480
00:22:35,962 --> 00:22:38,774
Vegetables that naturally have higher nitrate

481
00:22:38,822 --> 00:22:41,612
levels in them. But in order to get

482
00:22:41,716 --> 00:22:44,452
close to the amount of

483
00:22:44,596 --> 00:22:47,332
nitrates, that is evidence based from the

484
00:22:47,356 --> 00:22:49,908
research, to give you the dose effect

485
00:22:50,044 --> 00:22:52,988
needed, you'd need eating really large

486
00:22:53,044 --> 00:22:55,484
amounts of this spinach or

487
00:22:55,532 --> 00:22:58,236
rocket or beetroot or lettuce

488
00:22:58,348 --> 00:22:58,548
and.

489
00:22:58,564 --> 00:23:01,126
>> Charlie: So on, which doesn't go well with a car blade.

490
00:23:01,286 --> 00:23:03,982
>> Tom Hollis: Exactly. Exactly right. So on a day to day

491
00:23:04,014 --> 00:23:06,950
basis, if you've got healthy, fairly balanced diet,

492
00:23:06,998 --> 00:23:09,678
then you might be including some or lots of these things.

493
00:23:09,742 --> 00:23:12,292
Anyway, and I try to, but in

494
00:23:12,324 --> 00:23:15,036
that two day period with low

495
00:23:15,116 --> 00:23:18,098
fibre, particularly advice leading into

496
00:23:18,112 --> 00:23:20,984
a race, particularly a marathon, it doesn't really tell you

497
00:23:21,000 --> 00:23:23,848
well because you're. Yeah, exactly

498
00:23:23,872 --> 00:23:26,680
right. So you're not telling to have a load of dark

499
00:23:26,728 --> 00:23:29,036
green, leafy veggies during that period,

500
00:23:29,576 --> 00:23:32,384
which is where things like beetroot

501
00:23:32,440 --> 00:23:35,288
shots come in because, well,

502
00:23:35,352 --> 00:23:38,336
a, they are the most heavily researched form

503
00:23:38,376 --> 00:23:41,360
of nitrates because it's a way of controlling the amount

504
00:23:41,408 --> 00:23:44,024
that you're taking because it's a commercially available

505
00:23:44,120 --> 00:23:46,978
product. but also they are the most practical

506
00:23:47,042 --> 00:23:49,864
way to get this dose in. So, the

507
00:23:50,000 --> 00:23:52,984
dose that I'm talking about is about 300 to 400

508
00:23:53,040 --> 00:23:56,002
milligrammes of, of nitrate. You can get that, in

509
00:23:56,026 --> 00:23:58,490
about 500 mils of

510
00:23:58,570 --> 00:24:01,522
beetroot juice itself. Now that's

511
00:24:01,546 --> 00:24:03,070
a lot of beetroot juice.

512
00:24:03,890 --> 00:24:06,290
But so what is now more

513
00:24:06,330 --> 00:24:09,330
practical is in the last few years, plus,

514
00:24:09,450 --> 00:24:12,258
you've been able to get the concentrated beetroot shots

515
00:24:12,314 --> 00:24:15,194
that you've been talking about. And that is what most people

516
00:24:15,242 --> 00:24:18,010
will use. And each one of those shots will

517
00:24:18,050 --> 00:24:20,674
have one kind of evidence based

518
00:24:20,802 --> 00:24:23,120
dose of nitrate that, is

519
00:24:23,620 --> 00:24:26,444
likely to have a

520
00:24:26,572 --> 00:24:29,308
very small impact on

521
00:24:29,364 --> 00:24:31,956
your running economy and therefore potentially

522
00:24:31,988 --> 00:24:34,986
performance. M.

523
00:24:34,986 --> 00:24:37,720
There is some evidence

524
00:24:38,020 --> 00:24:40,884
that taking it, ah, chronically, that is

525
00:24:40,932 --> 00:24:43,756
for a few days, up to six days before the

526
00:24:43,788 --> 00:24:45,914
race, has, some additional

527
00:24:45,962 --> 00:24:46,790
benefit

528
00:24:48,580 --> 00:24:51,164
beyond race, morning or pre

529
00:24:51,212 --> 00:24:54,092
race. But that's,

530
00:24:54,236 --> 00:24:56,040
in my opinion, not

531
00:24:56,340 --> 00:24:59,308
conclusive. So again, if you

532
00:24:59,324 --> 00:25:02,156
want to absolutely tick every box, then you could do

533
00:25:02,188 --> 00:25:05,188
that by taking it regularly in the days leading into

534
00:25:05,244 --> 00:25:08,114
the event. and there's some evidence that your

535
00:25:08,202 --> 00:25:10,706
muscles act as a

536
00:25:10,738 --> 00:25:13,402
nitrate reservoir, so you do store some of

537
00:25:13,426 --> 00:25:16,278
it. But, from my reading, and I've done a literature

538
00:25:16,334 --> 00:25:19,246
review on this when I did my sports nutrition postgrad

539
00:25:19,278 --> 00:25:22,198
a few years ago and I've checked and

540
00:25:22,214 --> 00:25:24,890
I don't believe there's anything to kind of contradict this recently,

541
00:25:25,790 --> 00:25:28,782
really. It's all about your pre, if you have to

542
00:25:28,806 --> 00:25:31,598
prioritise it, it would be your pre race dose

543
00:25:31,654 --> 00:25:34,478
of nitrates and you want that to be

544
00:25:34,534 --> 00:25:37,430
at least an hour and a half before

545
00:25:37,550 --> 00:25:40,318
your race. So somewhere between about 3 hours before

546
00:25:40,454 --> 00:25:43,422
and an hour and a half before, in

547
00:25:43,446 --> 00:25:46,048
order for that pathway that I talked about to have taken

548
00:25:46,104 --> 00:25:49,104
effect. Whilst I think of it, because it

549
00:25:49,112 --> 00:25:51,780
is an important, quite weird thing to mention.

550
00:25:52,466 --> 00:25:55,376
M I mentioned about the oral microbiome having

551
00:25:55,408 --> 00:25:58,016
an impact. So the bacteria being

552
00:25:58,168 --> 00:26:01,022
key to that first, conversion. So

553
00:26:01,206 --> 00:26:03,638
you don't want to have a really clean

554
00:26:03,694 --> 00:26:06,684
mouth when this is happening. So

555
00:26:06,772 --> 00:26:09,300
there were studies to show that if you had

556
00:26:09,420 --> 00:26:11,772
an antibacterial mouthwash, for

557
00:26:11,796 --> 00:26:14,476
example, during or

558
00:26:14,508 --> 00:26:17,142
shortly after, that process of taking the

559
00:26:17,158 --> 00:26:20,150
nitrates, it would disrupt it significantly and your

560
00:26:20,182 --> 00:26:23,078
levels of nitric oxide would not raise to anywhere near the same

561
00:26:23,126 --> 00:26:26,022
extent. So glue is a bit gross, which you

562
00:26:26,038 --> 00:26:28,024
don't have a clean mouth, which unfortunately

563
00:26:28,884 --> 00:26:31,820
isn't necessarily what you want because you, you kind of feel

564
00:26:31,852 --> 00:26:34,524
like you do want to clean your mouth because you've just taken this

565
00:26:34,564 --> 00:26:37,444
bright red thing that's going to stay in your mouth for

566
00:26:37,484 --> 00:26:39,942
hours, or your tongue at least.

567
00:26:40,118 --> 00:26:42,952
But unfortunately you kind of need to link it there. I've

568
00:26:42,984 --> 00:26:45,616
tried to look for how

569
00:26:45,696 --> 00:26:48,472
long you need to not have

570
00:26:48,504 --> 00:26:51,488
cleaned your mouth before and after. And I don't

571
00:26:51,592 --> 00:26:53,984
like clear answer on that, unfortunately.

572
00:26:54,120 --> 00:26:56,888
So I tend to kind of,

573
00:26:57,032 --> 00:26:59,728
me personally brush my teeth,

574
00:26:59,832 --> 00:27:02,624
etcetera, early on marathon

575
00:27:02,680 --> 00:27:05,544
day, maybe 4 hours

576
00:27:05,600 --> 00:27:07,876
out, something like that, depending on time,

577
00:27:08,256 --> 00:27:11,144
and then maybe have breakfast and a cup of tea and

578
00:27:11,160 --> 00:27:13,470
blah, blah, blah. and then maybe an hour after that,

579
00:27:13,598 --> 00:27:15,734
then I would do the beetroot

580
00:27:15,870 --> 00:27:18,796
shot, and in between that

581
00:27:18,844 --> 00:27:21,844
and starting the race, I wouldn't be taking any chewing gum, and

582
00:27:21,868 --> 00:27:24,684
obviously wouldn't be brushing my teeth or mouthwash or anything like

583
00:27:24,708 --> 00:27:25,180
that.

584
00:27:25,316 --> 00:27:28,268
>> Charlie: But is it okay, do you think, to kind of just swill

585
00:27:28,300 --> 00:27:30,868
your mouth out with water so that you get rid of that flood red

586
00:27:30,980 --> 00:27:33,884
teeth look, or are you personally trying to kind of

587
00:27:33,908 --> 00:27:36,860
avoid that and you just don't smile at anyone on the way to the

588
00:27:36,876 --> 00:27:39,564
race and hope that the race photos turn out

589
00:27:39,588 --> 00:27:40,272
okay.

590
00:27:41,292 --> 00:27:44,172
>> Tom Hollis: As far as I'm aware, then I don't think water would

591
00:27:44,212 --> 00:27:47,058
change that at all. I don't think it would make a significant change. Your

592
00:27:47,090 --> 00:27:49,704
bacteria, it's where you're more kind

593
00:27:49,728 --> 00:27:52,616
of aggressively, intentionally

594
00:27:52,784 --> 00:27:55,768
cleaning your. That it makes a difference. That's my

595
00:27:55,800 --> 00:27:56,912
understanding, anyway.

596
00:27:57,032 --> 00:27:59,984
>> Charlie: Interesting. Okay. And so that's pre

597
00:28:00,048 --> 00:28:02,544
race. I've heard of some people using

598
00:28:02,648 --> 00:28:05,584
them during the race, or sterka, have just come out

599
00:28:05,608 --> 00:28:08,544
with a gel that contains 350 milligrammes

600
00:28:08,608 --> 00:28:11,514
of nitrates within their, carb gel. So is

601
00:28:11,538 --> 00:28:14,410
there benefits, especially for maybe people that are running

602
00:28:14,466 --> 00:28:17,346
longer, as in not longer distance, but running for a

603
00:28:17,354 --> 00:28:20,122
longer period of time? Is there a benefit for them

604
00:28:20,162 --> 00:28:22,074
of taking it during the race?

605
00:28:22,218 --> 00:28:25,012
>> Tom Hollis: Possibly. I've not seen anything

606
00:28:25,132 --> 00:28:27,964
conclusive in research to say that

607
00:28:27,988 --> 00:28:30,618
there should be. but it's something that I've

608
00:28:30,650 --> 00:28:33,634
considered myself as well, because, like we talked about at

609
00:28:33,658 --> 00:28:36,088
the start here, because I'll make my own

610
00:28:36,250 --> 00:28:38,996
fuel for marathons, there's the potential

611
00:28:39,084 --> 00:28:41,868
there to add in nitrates in one

612
00:28:41,900 --> 00:28:44,784
form or another. but

613
00:28:44,808 --> 00:28:47,624
I've decided not to. And also, I guess if you're adding in the

614
00:28:47,648 --> 00:28:50,560
beetroot shots in your drink,

615
00:28:50,736 --> 00:28:53,288
if you get spinaches, that could get quite

616
00:28:53,440 --> 00:28:56,422
messy, potentially. anyway, but

617
00:28:57,442 --> 00:29:00,226
I guess if you're a four hour

618
00:29:00,274 --> 00:29:02,844
plus marathon, then it could

619
00:29:02,988 --> 00:29:05,788
make some sense that you're getting the benefit

620
00:29:05,820 --> 00:29:08,466
of that, later in the race. But

621
00:29:09,886 --> 00:29:12,614
the half life. Sorry.

622
00:29:12,710 --> 00:29:15,662
The raised nitric oxide levels

623
00:29:15,734 --> 00:29:18,232
in the blood, and in the

624
00:29:18,264 --> 00:29:21,264
muscles, to my understanding, it's not like it comes

625
00:29:21,320 --> 00:29:24,160
up and then comes down really quickly. It comes

626
00:29:24,208 --> 00:29:26,864
up and stays there for a fair few

627
00:29:26,920 --> 00:29:29,526
hours. So it's.

628
00:29:29,986 --> 00:29:32,922
There's no need for my understanding

629
00:29:32,994 --> 00:29:35,946
to be taking it mid race rather than before. I could be wrong,

630
00:29:35,986 --> 00:29:37,686
but not from whatever it.

631
00:29:38,146 --> 00:29:40,646
>> Charlie: Okay, interesting. So I guess people

632
00:29:41,506 --> 00:29:44,378
could, if they are, you could use it as the

633
00:29:44,402 --> 00:29:47,338
gel if they're doing something like a five k, and then at least

634
00:29:47,362 --> 00:29:49,906
you've got the carbs, but you want it an hour and a half ish

635
00:29:49,946 --> 00:29:52,326
before the race. So

636
00:29:52,826 --> 00:29:55,348
have it as your kind of pre run, five k

637
00:29:55,412 --> 00:29:57,976
snack on the way to the race.

638
00:29:58,442 --> 00:30:01,328
I might have to do some testing with that, but, you mentioned that

639
00:30:01,352 --> 00:30:01,672
you used.

640
00:30:01,704 --> 00:30:04,000
>> Tom Hollis: I just won that. Sorry to interrupt you, but I think.

641
00:30:04,048 --> 00:30:04,848
>> Charlie: No, don't worry.

642
00:30:04,952 --> 00:30:07,796
>> Tom Hollis: They're confused with nitrates as well, because

643
00:30:08,176 --> 00:30:10,796
the, other, I guess, most commonly researched

644
00:30:11,216 --> 00:30:14,128
ergogenic aid from a m nutrition

645
00:30:14,192 --> 00:30:16,624
perspective is caffeine. And you

646
00:30:16,680 --> 00:30:19,604
notice the impact of caffeine rather, right. You feel

647
00:30:19,660 --> 00:30:22,056
stimulated, you feel more alert.

648
00:30:23,756 --> 00:30:26,548
There is a tangible impact on how you feel.

649
00:30:26,692 --> 00:30:29,084
And so some people assume

650
00:30:29,220 --> 00:30:31,748
that nitrates, beetroot shots, whatever,

651
00:30:31,812 --> 00:30:34,660
aren't working in that commerce because they don't

652
00:30:34,708 --> 00:30:37,548
feel anything. But you won't. It's not like caffeine where

653
00:30:37,572 --> 00:30:40,540
you get that kind of stimulated effect. It's a more

654
00:30:40,588 --> 00:30:43,452
subtle effect that hopefully will benefit your

655
00:30:43,484 --> 00:30:46,444
performance but you won't notice why. I just

656
00:30:46,460 --> 00:30:47,456
want to point out.

657
00:30:47,956 --> 00:30:50,700
>> Charlie: Okay, good to know. Because I feel like yeah you kind of,

658
00:30:50,788 --> 00:30:53,748
especially if you're spending some money on it, you want to feel the bang for your

659
00:30:53,772 --> 00:30:56,324
buck. But hopefully it translates

660
00:30:56,380 --> 00:30:59,274
to improved performance times just while I'm on

661
00:30:59,298 --> 00:31:02,210
that. So if anyone does want to

662
00:31:02,226 --> 00:31:05,082
try, beat it. You can save 10% on x

663
00:31:05,122 --> 00:31:07,746
miles with the code cookeatrun ten.

664
00:31:07,914 --> 00:31:10,850
They are the one stop shop for all your fueling

665
00:31:10,906 --> 00:31:13,544
needs including pre, post and mid race nutrition.

666
00:31:13,608 --> 00:31:16,264
So stock up on those essentials and if you want to give

667
00:31:16,288 --> 00:31:19,172
beta a try, this is the place to buy it.

668
00:31:19,752 --> 00:31:22,736
>> Tom Hollis: Just on that note. Actually I'm not filled with beta

669
00:31:22,784 --> 00:31:25,692
at all, but they are products that I've generally used,

670
00:31:25,958 --> 00:31:28,814
in fact exclusively used for nitrates over the

671
00:31:28,878 --> 00:31:31,800
years. And some people don't get on with the

672
00:31:31,944 --> 00:31:34,866
shots because they find it just too

673
00:31:34,922 --> 00:31:37,836
intense from a flavour perspective. too

674
00:31:37,892 --> 00:31:40,800
earthy, just too much so they

675
00:31:40,824 --> 00:31:43,000
have Laura recently brought out like a

676
00:31:43,024 --> 00:31:45,936
crystals option. So they're a

677
00:31:45,952 --> 00:31:48,908
bit more versatile in how you take them. So you could have them with

678
00:31:49,164 --> 00:31:52,020
your porridge or with some yoghurt or

679
00:31:52,052 --> 00:31:54,788
even in a salad or something like that. So it's the same

680
00:31:54,836 --> 00:31:57,244
dose being detected slightly differently.

681
00:31:57,404 --> 00:32:00,164
>> Charlie: Yeah I've seen those actually. They have those, the shot

682
00:32:00,244 --> 00:32:03,100
and a more a ah, bigger like bottle that. Then

683
00:32:03,132 --> 00:32:05,796
if you're doing the kind of build up that you can then use,

684
00:32:05,940 --> 00:32:08,924
pour out your own 70 mils or whatever you need.

685
00:32:09,004 --> 00:32:11,926
And they've got all of those on xml so go and cheque it out. I'll leave a

686
00:32:11,950 --> 00:32:14,878
link in the description box so that everyone

687
00:32:15,006 --> 00:32:17,940
can have a look. so we've talked a little bit about

688
00:32:17,972 --> 00:32:20,844
kind of dosage when to do it, but

689
00:32:20,924 --> 00:32:23,684
would you ever use these for your

690
00:32:23,844 --> 00:32:26,696
like training runs? Like the ones that

691
00:32:26,720 --> 00:32:29,696
are like these are a key training run or

692
00:32:29,720 --> 00:32:31,784
is it just for race day for you?

693
00:32:31,944 --> 00:32:34,904
>> Tom Hollis: I think if I'm being completely honest, if

694
00:32:34,944 --> 00:32:37,944
money was no object, I might use

695
00:32:37,984 --> 00:32:40,904
them a bit more in training because there is benefit

696
00:32:40,944 --> 00:32:43,912
there. So a lot

697
00:32:43,928 --> 00:32:46,536
of the evidence points towards it

698
00:32:46,600 --> 00:32:49,248
being most effective for kind of

699
00:32:49,296 --> 00:32:51,828
sub maximal training.

700
00:32:51,996 --> 00:32:53,770
So not when you're absolutely,

701
00:32:55,028 --> 00:32:57,224
exhausting yourself to the limit.

702
00:32:57,860 --> 00:33:00,846
which in my interpretation might

703
00:33:00,910 --> 00:33:03,830
be of benefit to the marathon because for a lot

704
00:33:03,862 --> 00:33:06,710
of the marathon you are running out sub maximal

705
00:33:06,822 --> 00:33:08,924
effort. there is

706
00:33:10,304 --> 00:33:13,280
more m recently evidence to

707
00:33:13,312 --> 00:33:16,150
show that it could be beneficial for shorter

708
00:33:16,182 --> 00:33:18,594
interval and higher intensity work.

709
00:33:19,320 --> 00:33:22,164
but yeah, more traditionally it's been associated with that

710
00:33:22,204 --> 00:33:24,926
sub maximal effort. And there is

711
00:33:24,966 --> 00:33:27,590
potential benefit there in terms of using it for training

712
00:33:27,678 --> 00:33:30,272
because if that oxygen cost of that

713
00:33:30,312 --> 00:33:32,728
training session is lower,

714
00:33:32,992 --> 00:33:35,968
then it's going to feel a bit easier. Your

715
00:33:36,000 --> 00:33:38,866
recovery might be slightly improved, which

716
00:33:38,954 --> 00:33:41,554
in turn might be a confidence boost, etcetera. And

717
00:33:41,578 --> 00:33:44,442
also, yet again, practising things

718
00:33:44,482 --> 00:33:47,434
for race day that you wouldn't want to leave for

719
00:33:47,458 --> 00:33:49,968
race day itself. So I

720
00:33:49,918 --> 00:33:52,486
probably would use them a little bit more

721
00:33:52,518 --> 00:33:55,284
regularly in training, if, like I

722
00:33:55,292 --> 00:33:58,114
said, if price wasn't a factor. but

723
00:33:58,202 --> 00:34:01,076
as it is, it tends to be perhaps

724
00:34:01,148 --> 00:34:03,916
once or twice a training block. I will use them for training.

725
00:34:04,028 --> 00:34:04,760
Yeah.

726
00:34:05,500 --> 00:34:08,420
>> Charlie: And so you mentioned sort of the recovery aspect

727
00:34:08,460 --> 00:34:11,460
of like if it feels easier if you're not having to exert yourself so

728
00:34:11,500 --> 00:34:14,228
much to hit the paces necessarily.

729
00:34:14,404 --> 00:34:16,762
And they also beta have a product that's

730
00:34:16,866 --> 00:34:19,594
designed for recovery or they

731
00:34:19,682 --> 00:34:22,634
post it as recovery, which has cherry juice

732
00:34:22,722 --> 00:34:25,442
with it. Is that something you've tried? How does that

733
00:34:25,466 --> 00:34:28,266
work? Is there benefits to taking nitrates for

734
00:34:28,298 --> 00:34:30,962
recovery? Or is it more the cherry juice that they're

735
00:34:31,106 --> 00:34:33,030
using there for the recovery aspect?

736
00:34:35,450 --> 00:34:37,960
>> Tom Hollis: I haven't tried it and, I would love to at some

737
00:34:38,000 --> 00:34:40,650
point. but the tart cherry

738
00:34:40,690 --> 00:34:43,650
juice thing has been around again for a few years

739
00:34:43,690 --> 00:34:46,282
as being powerful in terms

740
00:34:46,426 --> 00:34:49,350
of recovery. But you do need to be quite

741
00:34:49,650 --> 00:34:52,450
clever in terms of what when you use it. Because,

742
00:34:55,240 --> 00:34:56,620
if you're kind of

743
00:34:57,320 --> 00:35:00,266
reducing inflammation, and

744
00:35:00,236 --> 00:35:02,840
oxidation from training

745
00:35:03,000 --> 00:35:05,568
too often, then you can actually be blunting the

746
00:35:05,584 --> 00:35:08,272
adaptation that you want from that

747
00:35:08,416 --> 00:35:10,928
training. But I do know that it's used

748
00:35:11,024 --> 00:35:13,882
quite a lot at elite level and can

749
00:35:13,906 --> 00:35:16,892
be beneficial for sleep as well. So sleep quality, which

750
00:35:16,916 --> 00:35:19,200
is something that we're all striving for.

751
00:35:20,240 --> 00:35:23,104
but no, I've not used that product. And

752
00:35:23,192 --> 00:35:26,064
I also. I'm not

753
00:35:26,152 --> 00:35:28,624
totally. No, I don't really know about

754
00:35:28,672 --> 00:35:31,392
nitrate and its role in recovery or the

755
00:35:31,416 --> 00:35:33,232
composition of the tea, I'm afraid.

756
00:35:33,336 --> 00:35:36,318
>> Charlie: No problem. I just. I'm interested. I keep getting given

757
00:35:36,374 --> 00:35:38,706
the sleepy girl, cocktail on

758
00:35:38,818 --> 00:35:41,336
instagram, TikTok, which is like

759
00:35:41,458 --> 00:35:44,120
tart, cherry juice, magnesium and

760
00:35:44,460 --> 00:35:47,372
I think sparkling water or something. That's supposed to

761
00:35:47,516 --> 00:35:50,372
be the, you know, the key to sleeping well. And I haven't

762
00:35:50,396 --> 00:35:52,280
tried it yet, but I'm actually quite tempted.

763
00:35:53,420 --> 00:35:56,044
Are there any downsides other than we've mentioned

764
00:35:56,092 --> 00:35:58,868
cost to taking the nitrates of the

765
00:35:58,884 --> 00:36:00,840
beetroot shots?

766
00:36:02,340 --> 00:36:05,036
>> Tom Hollis: well, in terms of side effects,

767
00:36:05,228 --> 00:36:08,034
no, not really. So, apart from

768
00:36:08,082 --> 00:36:10,810
the one that most people will have

769
00:36:10,850 --> 00:36:13,230
experienced, which is,

770
00:36:13,626 --> 00:36:15,580
discolouration of

771
00:36:17,240 --> 00:36:19,544
who and we, for once.

772
00:36:19,592 --> 00:36:21,300
>> Charlie: And I was wondering how you're gonna.

773
00:36:24,000 --> 00:36:25,968
>> Tom Hollis: Say here, but let's just go with pooh. And

774
00:36:25,984 --> 00:36:28,984
we're both new parents, so

775
00:36:29,032 --> 00:36:31,972
that's kind of appropriate. And, which can be

776
00:36:31,996 --> 00:36:34,916
pretty alarming, actually, when you

777
00:36:34,948 --> 00:36:36,480
do it for the first time.

778
00:36:37,860 --> 00:36:40,564
Not everyone gets it to the same extent, actually,

779
00:36:40,652 --> 00:36:43,458
but most people do. And, sometimes you

780
00:36:43,474 --> 00:36:46,330
can forget that you've. That you've taken it.

781
00:36:46,450 --> 00:36:49,426
>> Charlie: Yeah. Then you're guilty of

782
00:36:49,458 --> 00:36:50,030
that.

783
00:36:51,090 --> 00:36:53,722
>> Tom Hollis: Okay. That's what's going on here. Yeah, I'm not. I

784
00:36:53,746 --> 00:36:55,886
haven't. I'm not bleeding from

785
00:36:55,918 --> 00:36:58,782
tindamo. It can be

786
00:36:58,806 --> 00:37:01,768
quite alarming. But, it's obviously not, you

787
00:37:01,784 --> 00:37:04,264
know, that's not damaging at all. It's just a sign of your body

788
00:37:04,312 --> 00:37:07,226
processing it. but beyond that, ah,

789
00:37:07,226 --> 00:37:10,094
in a lot of the literature and the literature review

790
00:37:10,182 --> 00:37:12,542
that I did back in the day, there are

791
00:37:12,606 --> 00:37:15,422
basically no side effects or in effects to

792
00:37:15,446 --> 00:37:16,622
be concerned of.

793
00:37:16,766 --> 00:37:19,230
>> Charlie: Great. So basically, if you're

794
00:37:19,270 --> 00:37:22,084
interested, give it a try. Test it in training.

795
00:37:22,262 --> 00:37:22,616
>> Charlie: Yeah.

796
00:37:22,648 --> 00:37:24,340
>> Charlie: And then use it for race day.

797
00:37:24,720 --> 00:37:27,020
>> Tom Hollis: It is very, very low risk.

798
00:37:27,710 --> 00:37:30,670
you know, it may benefit you. You may feel that it doesn't

799
00:37:30,710 --> 00:37:32,870
benefit you. It is 100%

800
00:37:32,950 --> 00:37:35,902
legal. It is. You know,

801
00:37:36,086 --> 00:37:38,910
the beetroots and the vegetables that it's naturally found in

802
00:37:38,950 --> 00:37:41,822
are healthy anyway. So they're good additions to your.

803
00:37:41,886 --> 00:37:44,872
To your diet and to your overall health. and although I

804
00:37:44,896 --> 00:37:47,620
say, you know, price is a potential barrier in terms

805
00:37:47,668 --> 00:37:49,656
of things that you can do,

806
00:37:50,076 --> 00:37:52,980
those small one percenters

807
00:37:53,028 --> 00:37:55,676
to improve your training, it's pretty low cost compared

808
00:37:55,716 --> 00:37:58,284
to some of the other things. Super shoes and so on.

809
00:37:58,380 --> 00:38:01,228
>> Charlie: Yeah. And cook, eat, run, ten

810
00:38:01,292 --> 00:38:03,948
gives you a 10% discount. So if you are interested in trying

811
00:38:04,012 --> 00:38:06,900
it, use that on x miles and, let us know how you

812
00:38:06,924 --> 00:38:09,636
get on. Well, Tom, thanks so

813
00:38:09,692 --> 00:38:12,596
much for joining me today. Where can people find you if they want

814
00:38:12,612 --> 00:38:15,508
to follow you on Instagram, Strava, or work with you

815
00:38:15,548 --> 00:38:17,692
for run or nutrition coaching?

816
00:38:17,820 --> 00:38:20,396
>> Tom Hollis: So, Maury, let's start with my

817
00:38:20,452 --> 00:38:22,848
Instagram, which is plant runner

818
00:38:23,308 --> 00:38:26,062
Rd, which is where I am

819
00:38:26,190 --> 00:38:29,152
moderately active on. trying to go a bit more,

820
00:38:29,200 --> 00:38:31,604
but, could definitely go for improvement there.

821
00:38:31,720 --> 00:38:34,452
Strava is just Tom Horace. and

822
00:38:34,508 --> 00:38:36,046
then my website is

823
00:38:36,140 --> 00:38:38,220
tomhorrishealth.com m

824
00:38:38,914 --> 00:38:41,530
which is probably first pull of cord if you're

825
00:38:41,562 --> 00:38:44,154
interested in coaching and

826
00:38:44,234 --> 00:38:46,762
other nutrition services that I provide.

827
00:38:46,938 --> 00:38:49,922
And actually if you wanted to look at this topic in

828
00:38:49,938 --> 00:38:52,890
particular, I've got a blog on there which if you scroll

829
00:38:52,922 --> 00:38:55,842
back a few pages, I did three separate

830
00:38:55,898 --> 00:38:58,570
consecutive blogs on nitrates for

831
00:38:58,602 --> 00:38:59,814
endurance running.

832
00:39:00,354 --> 00:39:03,354
>> Charlie: I will link to all of that in the show notes so that people can get

833
00:39:03,394 --> 00:39:06,172
directly, direct access to you, including the

834
00:39:06,188 --> 00:39:08,944
Strava with the hidden runs. Are you going to share them now?

835
00:39:09,564 --> 00:39:10,584
>> Tom Hollis: Yeah, maybe.

836
00:39:15,804 --> 00:39:18,356
>> Charlie: So. Jonathan, thank you so much for joining me on the

837
00:39:18,380 --> 00:39:21,260
podcast today. I'm so

838
00:39:21,292 --> 00:39:23,420
excited to learn a little bit more about

839
00:39:23,612 --> 00:39:26,528
Beatit and the company, the products. Can we

840
00:39:26,552 --> 00:39:29,264
start a little bit with how and why beat it was

841
00:39:29,320 --> 00:39:30,122
formed?

842
00:39:30,264 --> 00:39:32,742
>> Charlie: Yeah, of course. So Beetit is part of James white

843
00:39:32,774 --> 00:39:35,456
drinks. So we're based up in Suffolk

844
00:39:35,616 --> 00:39:38,080
and we've been going since 1986,

845
00:39:38,168 --> 00:39:41,066
actually. The company, we've been pressing beetroot

846
00:39:41,106 --> 00:39:43,686
since 2005, so quite a long time.

847
00:39:44,346 --> 00:39:47,292
And really, the whole sort of beat

848
00:39:47,332 --> 00:39:50,116
it in the sense of a sports brand really

849
00:39:50,164 --> 00:39:53,158
came about, from the research. So it was

850
00:39:53,190 --> 00:39:55,310
researchers up in Scandinavia, back in

851
00:39:55,326 --> 00:39:58,222
2006, they found that nitrate

852
00:39:58,302 --> 00:40:01,254
helped to increase nitric oxide production in the

853
00:40:01,278 --> 00:40:03,894
body, that helped to lower high blood

854
00:40:03,918 --> 00:40:06,658
pressure and they were looking to try and find a natural

855
00:40:06,754 --> 00:40:09,730
source of it, basically. So at the time they're using

856
00:40:09,770 --> 00:40:12,530
things like nitrate salts, potassium salts and things like that.

857
00:40:12,570 --> 00:40:15,536
So at the time we were the only sort of beetroot

858
00:40:15,568 --> 00:40:18,306
pressing company, so in the UK. So they contacted

859
00:40:18,338 --> 00:40:20,950
us. We said, yeah, that's fine. We didn't have much

860
00:40:20,990 --> 00:40:23,526
expectations about, you know, what was going to be useful

861
00:40:23,598 --> 00:40:26,532
or what they find. and yeah, they did find

862
00:40:26,556 --> 00:40:28,748
that helped to lower high blood pressure. In

863
00:40:28,764 --> 00:40:31,714
2009, some researchers down in the University

864
00:40:31,778 --> 00:40:34,758
of ex today sort of thought, well, maybe that might

865
00:40:34,708 --> 00:40:37,518
help in athletic performance. We can help improve blood

866
00:40:37,550 --> 00:40:40,438
flow and oxygen around the body. So that's when

867
00:40:40,470 --> 00:40:43,412
they started to investigate the effects of beetroot juice on

868
00:40:43,542 --> 00:40:46,310
sports and endurance performance. And then, in

869
00:40:46,326 --> 00:40:49,174
2011, we sort of rebranded then, so

870
00:40:49,198 --> 00:40:52,134
from beat it to beat it sport because we kind of followed the

871
00:40:52,158 --> 00:40:54,772
research, really. so yeah, that's kind of where it all started.

872
00:40:54,892 --> 00:40:57,580
And since then, it's sort of snowboard really, with a lot

873
00:40:57,596 --> 00:41:00,554
of new papers that have come out, a lot of new applications

874
00:41:00,618 --> 00:41:03,422
that's been found in different sporting types as well. So,

875
00:41:03,708 --> 00:41:06,324
it's been an interesting journey and it's an interesting one. Now there's

876
00:41:06,348 --> 00:41:09,258
this still lots of research that's coming out today. So.

877
00:41:09,410 --> 00:41:12,298
>> Charlie: So were you just pressing beet for

878
00:41:12,450 --> 00:41:15,388
beetroot juice as a. Just, a drink or to include

879
00:41:15,444 --> 00:41:18,260
in some of your other drinks? Anyway. And then it just so

880
00:41:18,300 --> 00:41:21,260
happens that it is an amazing product for

881
00:41:21,300 --> 00:41:22,964
athletes and general health.

882
00:41:23,092 --> 00:41:25,804
>> Charlie: Yeah, so we. I mean, James White, we've always been pressing fruits and

883
00:41:25,812 --> 00:41:28,596
vegetables. So we do all sorts of natural

884
00:41:28,628 --> 00:41:31,558
juices. We have, a, product called Big Tom, which is

885
00:41:31,574 --> 00:41:33,330
a spice tomato mix. We do.

886
00:41:33,780 --> 00:41:36,124
>> Charlie: I've drunk many of those over the years.

887
00:41:36,172 --> 00:41:38,764
>> Charlie: Yeah. So any sort of fruit and veg, we

888
00:41:38,932 --> 00:41:41,796
try to press it. We make it into a product. So it came

889
00:41:41,828 --> 00:41:44,824
quite naturally to us. and obviously a lot of the beets are, grown in Cambridge, which

890
00:41:44,840 --> 00:41:47,448
is not far away from us in Ipswich. So,

891
00:41:47,592 --> 00:41:50,304
yeah, at the start we just thought it'd be

892
00:41:50,320 --> 00:41:53,246
interesting to press, I guess press a beetroot juice, as

893
00:41:53,262 --> 00:41:56,254
a healthy drink. We also do a carrot juice as well. So we're

894
00:41:56,286 --> 00:41:59,110
a big fan of keeping nature quite simple, you know, not adding

895
00:41:59,134 --> 00:42:02,098
anything else in. so, yeah, we were already kind of

896
00:42:02,218 --> 00:42:05,194
sort of pressing it. So it's quite easy for us to supply

897
00:42:05,226 --> 00:42:07,562
the researchers in the beginning.

898
00:42:07,730 --> 00:42:10,258
>> Charlie: So it's kind of. Yeah, as you say, it's sort of snowboard from there.

899
00:42:10,298 --> 00:42:13,266
So we've talked kind of a

900
00:42:13,282 --> 00:42:16,010
little bit about in this episode about runners

901
00:42:16,074 --> 00:42:19,042
using it. But do you work with a range of athletes to, improve?

902
00:42:19,090 --> 00:42:21,754
Because I guess it's not just running where you can,

903
00:42:21,866 --> 00:42:24,810
you want kind of effort and exertion levels

904
00:42:24,834 --> 00:42:25,730
to be lowered.

905
00:42:25,874 --> 00:42:28,506
>> Charlie: Yeah, absolutely. So, I mean, I

906
00:42:28,522 --> 00:42:31,458
guess the kind of basis of our consumers

907
00:42:31,498 --> 00:42:34,170
are endurance based. So whether that's on the bike or

908
00:42:34,194 --> 00:42:37,120
runners, that's because that's where the research sort of started

909
00:42:37,184 --> 00:42:39,982
from, helping to delay the onset

910
00:42:40,030 --> 00:42:42,552
of exhaustion. So. And then, it

911
00:42:42,560 --> 00:42:45,344
was about 2015, 2016, some

912
00:42:45,376 --> 00:42:48,210
researchers looked at what happens to, improving

913
00:42:48,274 --> 00:42:50,946
things like intermittent sprinting and, reaction time

914
00:42:51,426 --> 00:42:54,426
and strength and force production. So once

915
00:42:54,466 --> 00:42:56,326
they found that out, a lot of

916
00:42:57,146 --> 00:43:00,042
sports nutritionist dietitians that work with these

917
00:43:00,194 --> 00:43:03,106
professional teams, they then contacted us because they were looking

918
00:43:03,146 --> 00:43:05,486
at using the products for a different

919
00:43:05,826 --> 00:43:08,658
basis. So we supply a lot of

920
00:43:08,682 --> 00:43:11,496
teams, in the states, a lot of NFL

921
00:43:11,536 --> 00:43:14,216
teams, NCAA d one teams, NBA

922
00:43:14,256 --> 00:43:17,136
teams. So I guess the products are applicable to

923
00:43:17,176 --> 00:43:19,964
quite a wide range of sports now. and there's a lot of evidence

924
00:43:20,020 --> 00:43:22,176
now it's not only just insurance, but

925
00:43:22,516 --> 00:43:25,188
also how it can help with things like team sports and

926
00:43:25,212 --> 00:43:27,684
independent sprinting and things like that. So

927
00:43:27,860 --> 00:43:30,660
yeah, quite a wide range, but for different, different

928
00:43:30,708 --> 00:43:33,156
outcomes, I suppose. Different, different applications.

929
00:43:33,236 --> 00:43:36,220
>> Charlie: Yeah, I hadn't even thought about it. That side. Obviously,

930
00:43:36,268 --> 00:43:38,216
we're very focused on kind of

931
00:43:38,796 --> 00:43:41,496
nutrition for running and cycling,

932
00:43:41,512 --> 00:43:44,390
with x miles and with myself being a runner. So, yeah,

933
00:43:44,498 --> 00:43:47,438
that's interesting. And do you get to go over and watch any of the

934
00:43:47,462 --> 00:43:50,414
games or are you strictly, send the supplies and hope

935
00:43:50,438 --> 00:43:51,006
for the best?

936
00:43:51,094 --> 00:43:54,000
>> Charlie: I'd love to. yeah, they're usually very, very busy people, so

937
00:43:54,096 --> 00:43:56,836
I, don't get time to go out there. I've been out to the states, but

938
00:43:56,916 --> 00:43:59,792
not to see any sport. But, yeah, I'd love to experience it. I think,

939
00:44:00,236 --> 00:44:01,036
it's a bit of a crate.

940
00:44:01,076 --> 00:44:04,060
>> Charlie: You need a research trip, see how they're putting it into

941
00:44:04,108 --> 00:44:04,388
action.

942
00:44:04,452 --> 00:44:06,256
>> Charlie: Yeah, why not?

943
00:44:08,736 --> 00:44:11,416
>> Charlie: So that's kind of the elite side of it. How

944
00:44:11,496 --> 00:44:14,280
would you, or how does b six sport

945
00:44:14,408 --> 00:44:17,232
suggest that the everyday runner

946
00:44:17,304 --> 00:44:20,296
cyclist trying to improve their own personal performance use

947
00:44:20,336 --> 00:44:21,076
the products?

948
00:44:21,416 --> 00:44:24,184
>> Charlie: Yeah, so I guess the kind of dosing principle remains the

949
00:44:24,200 --> 00:44:26,656
same. what the researchers found is that, the

950
00:44:26,696 --> 00:44:29,608
higher trained you are, the

951
00:44:29,632 --> 00:44:32,596
less effects you'll get from it. and it's usually

952
00:44:32,636 --> 00:44:35,532
down to, I guess, the training status. So if you're an elite

953
00:44:35,564 --> 00:44:38,348
athlete, you might get a one or 2% improvement.

954
00:44:38,532 --> 00:44:40,964
I guess the room for improvement, or the ceiling is a

955
00:44:40,980 --> 00:44:43,472
lot, lower in the sense

956
00:44:43,512 --> 00:44:46,410
that, they're already quite close to their maximum, whereas for

957
00:44:46,426 --> 00:44:49,258
the average person like myself, who's not sort of highly

958
00:44:49,290 --> 00:44:51,924
trained, I guess, the room for improvement is

959
00:44:51,956 --> 00:44:54,874
greater. and I think it's a lot of these elite athletes may already

960
00:44:54,946 --> 00:44:57,826
have a diet that's rich in nitrate already. Perhaps they might

961
00:44:57,922 --> 00:45:00,818
already be quite tuned to producing nitric oxide

962
00:45:00,858 --> 00:45:03,828
already as well. So, yeah, and that's what the research has shown.

963
00:45:03,868 --> 00:45:06,770
So the lower the trains you are, the chances are, the higher

964
00:45:06,794 --> 00:45:09,740
the benefits that you're going to get. but yeah, the dosing is still

965
00:45:09,764 --> 00:45:12,488
the same, so you still use it in the days leading up to the race.

966
00:45:12,774 --> 00:45:14,748
and yeah, like I said before, there's a lot of research

967
00:45:15,688 --> 00:45:18,360
every year that's coming up that increases our understanding of it.

968
00:45:18,384 --> 00:45:20,758
So, yeah, that just helps

969
00:45:21,218 --> 00:45:24,170
for the kind of general public, I guess, just to

970
00:45:24,194 --> 00:45:27,186
understand how, how nitrate can

971
00:45:27,202 --> 00:45:29,800
benefit their performance. And, the other is the same, whether you're

972
00:45:29,824 --> 00:45:32,744
elites or non elites, you know, there's still

973
00:45:32,776 --> 00:45:35,348
been, you know, benefit that can, that can help you so

974
00:45:35,808 --> 00:45:36,232
yeah.

975
00:45:36,280 --> 00:45:39,256
>> Charlie: So how many bottles do you think you need if you've not trained for a

976
00:45:39,272 --> 00:45:42,104
marathon and you need to be performing on race

977
00:45:42,136 --> 00:45:42,712
day?

978
00:45:42,880 --> 00:45:45,520
>> Charlie: Yeah, I mean, I recommend taking it in training

979
00:45:45,624 --> 00:45:47,120
so there aren't any side effects.

980
00:45:47,144 --> 00:45:47,400
>> Charlie: Okay.

981
00:45:47,424 --> 00:45:47,576
>> Tom Hollis: Yeah.

982
00:45:47,592 --> 00:45:47,720
>> Charlie: Yeah.

983
00:45:47,744 --> 00:45:48,648
>> Charlie: It does turn your weeping.

984
00:45:48,688 --> 00:45:48,936
>> Charlie: Yeah.

985
00:45:48,992 --> 00:45:51,786
>> Charlie: Right. So you can't get around that. But, it's just a

986
00:45:51,802 --> 00:45:54,554
juice. You know, we don't have any fibre in there. So people often get a bit

987
00:45:54,586 --> 00:45:57,386
concerned about how it's going to sit in the stomach with the products.

988
00:45:57,442 --> 00:46:00,438
You're taking it in the days before, you can take it any time of the day.

989
00:46:01,178 --> 00:46:03,866
By doing this, you're basically sort of banking up the

990
00:46:03,882 --> 00:46:06,676
nitrate in the muscles. So they found out, a couple of years ago that

991
00:46:06,708 --> 00:46:09,612
nitrate gets stored in the muscle. So similar to how we

992
00:46:09,636 --> 00:46:12,628
carb load before a race, you want to sort of load up

993
00:46:12,724 --> 00:46:14,948
the stores of nitrate. So when you start to run the

994
00:46:14,964 --> 00:46:17,816
marathon, you're not only using what you have in your bloodstream,

995
00:46:17,848 --> 00:46:20,260
but your body will draw it from the stores as well.

996
00:46:20,526 --> 00:46:20,810
>> Charlie: Okay.

997
00:46:20,850 --> 00:46:23,706
>> Charlie: So that, that's, I guess, one reason why. Why

998
00:46:23,738 --> 00:46:26,602
we preload on it. And, yeah, it's also because

999
00:46:26,706 --> 00:46:29,602
the nitrate in the body helps. It's been shown to

1000
00:46:29,626 --> 00:46:32,286
cause more. It takes time, I guess, for the adaptations,

1001
00:46:32,918 --> 00:46:35,638
to occur rather, than just having it sort of on the day off.

1002
00:46:35,938 --> 00:46:38,598
You, do get a benefit taking it on the delve, but

1003
00:46:38,734 --> 00:46:41,504
the research has shown. Yeah, there's much, much

1004
00:46:41,552 --> 00:46:44,552
more sort, of pronounced benefits, I guess if you take

1005
00:46:44,568 --> 00:46:47,270
it over about six days, leading up to the race.

1006
00:46:47,302 --> 00:46:49,114
So, yeah, one or two shots a day.

1007
00:46:49,654 --> 00:46:52,638
>> Charlie: Yeah. And would you recommend people use it

1008
00:46:52,646 --> 00:46:55,478
in training just to text sort of how it

1009
00:46:55,526 --> 00:46:58,382
feels and also to get those benefits maybe before their long run or

1010
00:46:58,398 --> 00:47:01,398
before a hard workout in the weeks leading up to

1011
00:47:01,406 --> 00:47:04,406
the marathon. So that then the pink wee and

1012
00:47:04,430 --> 00:47:07,380
the. And the taste, I guess, is not such

1013
00:47:07,412 --> 00:47:08,860
a shock on race week.

1014
00:47:08,932 --> 00:47:11,738
>> Charlie: Yeah, no, definitely. I mean, like with anything, always trout training

1015
00:47:11,786 --> 00:47:14,338
first. We don't get any sort of negative

1016
00:47:14,506 --> 00:47:17,180
feedback. like I say, it's been used by over

1017
00:47:17,212 --> 00:47:19,934
300 different, studies now as well. So it's

1018
00:47:20,234 --> 00:47:23,196
literally thousands of athletes. and the only side effect is it does

1019
00:47:23,220 --> 00:47:26,140
to any wheat pink. So. But like with everybody, everyone's

1020
00:47:26,172 --> 00:47:28,844
different. You know, they haven't been tested in the lab. So, you know, make sure

1021
00:47:28,884 --> 00:47:31,842
you try it yourself. and, yeah, I guess it's

1022
00:47:31,858 --> 00:47:34,554
just getting you to something new that's part of a routine. But because you're having

1023
00:47:34,594 --> 00:47:37,482
it in the days before, any time of the day, even on the day of

1024
00:47:37,498 --> 00:47:40,362
the race, you've taken about 2 hours before. So by the

1025
00:47:40,378 --> 00:47:43,362
time you start to run, you would

1026
00:47:43,378 --> 00:47:46,346
have fully digested it anyway. And it's only a 70 mil volume, so

1027
00:47:46,370 --> 00:47:48,874
it's not like a pint's worth that you've got to choke through,

1028
00:47:48,914 --> 00:47:51,858
which is what you would have done if we didn't sort of develop

1029
00:47:51,906 --> 00:47:54,640
the product back in 2011, into concentrated

1030
00:47:54,672 --> 00:47:57,516
shots. yeah, definitely trout training. like I say, it's

1031
00:47:57,540 --> 00:48:00,492
something which you kind of. It's more of a bolt on to what you're

1032
00:48:00,508 --> 00:48:03,412
already doing. So some people say, oh, do I still need

1033
00:48:03,428 --> 00:48:06,252
to take gels? Do I still need to worry about my hydration? I mean, yes, you

1034
00:48:06,268 --> 00:48:08,836
do. Obviously, you need your energy still.

1035
00:48:08,980 --> 00:48:11,878
This, beetroot juice just helps you to be more efficient with the energy

1036
00:48:11,926 --> 00:48:14,634
that you are consuming. So it sort of lowers

1037
00:48:15,294 --> 00:48:18,262
the energy costs of exercise, basically. So still stick to

1038
00:48:18,278 --> 00:48:21,276
everything else you're doing. Just an extra bolt

1039
00:48:21,300 --> 00:48:24,224
on. That's got a lot of research evidence behind it. Yeah. To help you.

1040
00:48:24,604 --> 00:48:27,544
>> Charlie: So it's kind of like the nutrition equivalent of a supershoe.

1041
00:48:27,844 --> 00:48:30,804
>> Charlie: Yeah. I mean, the percentage improvements are quite similar, actually.

1042
00:48:30,884 --> 00:48:33,388
Yeah. So on average, on endurance,

1043
00:48:33,436 --> 00:48:36,260
so time taken to reach exhaustion,

1044
00:48:36,292 --> 00:48:39,180
that's usually what they measure on. It varies from around

1045
00:48:39,212 --> 00:48:41,788
about five to 7% improvement in the time

1046
00:48:41,836 --> 00:48:44,810
taken to reach exhaustion. So, And some

1047
00:48:44,842 --> 00:48:47,682
people say, yeah, would I feel it? It's not like

1048
00:48:47,698 --> 00:48:50,506
caffeine. It's not like a stimulant where you feel, you know, like elated. It's

1049
00:48:50,530 --> 00:48:53,386
something which I guess you'd only kind of feel it

1050
00:48:53,490 --> 00:48:56,186
if you know what, you'd usually start to feel

1051
00:48:56,210 --> 00:48:59,122
fatigued on a run or a race. You might feel it then that you've

1052
00:48:59,138 --> 00:49:01,986
got a bit more gas in the tank to keep going, because that's,

1053
00:49:02,050 --> 00:49:04,762
that's effectively what the shots do. They enable you to

1054
00:49:04,818 --> 00:49:07,706
run a little bit further into your week's exhaustion because you're

1055
00:49:07,730 --> 00:49:10,708
more efficient with the fuel that you've got. so, yeah, it's

1056
00:49:10,756 --> 00:49:13,670
no, no caffeine, because a lot of people are sort of ordering

1057
00:49:13,702 --> 00:49:16,390
a caffeine thing. So it's not, it's not a stimulant, but,

1058
00:49:16,340 --> 00:49:17,196
>> Tom Hollis: Yeah, yeah, yeah.

1059
00:49:17,220 --> 00:49:19,740
>> Charlie: That's, that's the nice thing about it, really. It's just all

1060
00:49:19,772 --> 00:49:20,324
natural.

1061
00:49:20,444 --> 00:49:23,396
>> Charlie: And so you've got the 70 millilitres that are kind of the

1062
00:49:23,420 --> 00:49:25,780
pre packaged. You've also got some ones that are mixed with

1063
00:49:25,812 --> 00:49:27,904
cherry juice.

1064
00:49:29,044 --> 00:49:31,932
So what are those ones. How are they different from the ones that

1065
00:49:31,948 --> 00:49:34,468
are just kind of standalone beet

1066
00:49:34,596 --> 00:49:35,212
charts?

1067
00:49:35,308 --> 00:49:37,892
>> Charlie: Yeah, so the sour cherry, it is a mixture. So we've

1068
00:49:37,908 --> 00:49:40,722
got, it's roughly half and half. So sour cherry

1069
00:49:40,818 --> 00:49:43,490
is 58% and the beetroot is 42%.

1070
00:49:43,562 --> 00:49:46,090
So what we've done is we've mixed the two

1071
00:49:46,122 --> 00:49:48,856
concentrates, sour cherry and beetroot. They're

1072
00:49:48,880 --> 00:49:51,084
both known to be rich in antioxidants.

1073
00:49:52,020 --> 00:49:54,326
and then there's a lot of research that's shown that

1074
00:49:54,350 --> 00:49:56,806
antioxidants such as sour cherry can help

1075
00:49:56,950 --> 00:49:59,384
lower sort, of muscle soreness or the symptoms of

1076
00:49:59,424 --> 00:50:02,336
that after a run. And it does that by

1077
00:50:02,360 --> 00:50:04,964
lowering the, the inflammation that you get after

1078
00:50:05,004 --> 00:50:06,144
exercise. So,

1079
00:50:07,704 --> 00:50:10,592
yeah, it's very different. Obviously, it does have a bit of

1080
00:50:10,608 --> 00:50:13,400
nitrate in from the beetroot that's in there. It's not as much as you would

1081
00:50:13,432 --> 00:50:16,296
have from the beetroot shop, but it's all really about

1082
00:50:16,320 --> 00:50:19,148
the combination of antioxidants that you get, from a

1083
00:50:19,164 --> 00:50:21,972
mixture, and it's also ready to drink as well. So you don't have to worry about

1084
00:50:21,996 --> 00:50:24,956
pouring out, mixing. You can just quickly shot

1085
00:50:24,988 --> 00:50:25,516
it back.

1086
00:50:25,628 --> 00:50:27,520
>> Charlie: And still taking that before

1087
00:50:28,450 --> 00:50:31,138
or. Because often with the cherry juice, it's

1088
00:50:31,274 --> 00:50:34,258
recommended to have that afterwards. So it's kind of like you take it before your

1089
00:50:34,274 --> 00:50:37,162
long run or your marathon, and then you're still going to get

1090
00:50:37,186 --> 00:50:39,762
the benefits from the cherry juice afterwards.

1091
00:50:39,906 --> 00:50:42,802
>> Charlie: Yeah. So we did actually initially recommend having it just

1092
00:50:42,866 --> 00:50:45,814
after the, exercise or race, but then we had a lot

1093
00:50:45,822 --> 00:50:48,782
of feedback from some professors in the sort of

1094
00:50:48,806 --> 00:50:51,774
world of sour cherry, I guess, and they were saying that really at

1095
00:50:51,782 --> 00:50:54,778
the moment, the consensus is that there's more benefits if

1096
00:50:54,794 --> 00:50:57,194
you were to take it before and

1097
00:50:57,242 --> 00:51:00,136
afterwards. So they kind of coined the term, pre

1098
00:51:00,168 --> 00:51:03,168
covering, which is, even though it's a recovery product, you have

1099
00:51:03,184 --> 00:51:06,080
to start before. So. And the reason being,

1100
00:51:06,120 --> 00:51:09,050
they think, is because just, by taking it afterwards, it's kind

1101
00:51:09,074 --> 00:51:11,964
of too late, so the damage is done, and you're trying to sort of get it in

1102
00:51:12,116 --> 00:51:14,756
once the damage has been caused. Whereas if you can get the antioxidants

1103
00:51:14,812 --> 00:51:17,676
in sort of pre, then your

1104
00:51:17,692 --> 00:51:20,640
body sort of has it there to use it when it

1105
00:51:20,664 --> 00:51:23,584
needs to, I suppose so. So we, we've used a dosing

1106
00:51:23,616 --> 00:51:26,406
where we do, sort of two or three days before and

1107
00:51:26,422 --> 00:51:29,198
then two or three days afterwards. So it's something which is sort of

1108
00:51:29,278 --> 00:51:32,246
dose before and dose afterwards. Initially, we didn't want

1109
00:51:32,262 --> 00:51:34,978
to do that because it kind of crosses over the beach,

1110
00:51:35,544 --> 00:51:38,426
at sports as well. but we

1111
00:51:38,602 --> 00:51:41,460
were kind of always led by the science and, when we are told by

1112
00:51:41,484 --> 00:51:44,414
professors what they think it should be done in the area, which

1113
00:51:44,516 --> 00:51:47,414
they are, the experts in, we'd be silly to ignore that.

1114
00:51:47,446 --> 00:51:50,440
So yeah, we've taken it on board. and yeah, that's the kind of

1115
00:51:50,464 --> 00:51:51,832
recommended way to do it.

1116
00:51:52,000 --> 00:51:54,672
>> Charlie: So that's one of the other products. You've also got the big

1117
00:51:54,720 --> 00:51:57,428
bottles of the concentrate

1118
00:51:57,848 --> 00:52:00,680
and then are they crystals? They kind

1119
00:52:00,704 --> 00:52:03,408
of the powder, how does that

1120
00:52:03,448 --> 00:52:03,888
work?

1121
00:52:04,008 --> 00:52:06,564
>> Charlie: Yeah, so the crystals are, 100% beetroot juice.

1122
00:52:06,636 --> 00:52:09,432
So they're just vacuum dried

1123
00:52:09,480 --> 00:52:11,896
basically, and then it's milled, so it's 100%

1124
00:52:11,952 --> 00:52:14,920
natural. The reason why we made that product is

1125
00:52:14,944 --> 00:52:17,616
because a lot of people understand the benefits of beetroot,

1126
00:52:17,752 --> 00:52:20,696
but they either don't like the taste or they don't like the idea of

1127
00:52:20,712 --> 00:52:23,616
what it's going to taste like. It's often the latter. People have an

1128
00:52:23,632 --> 00:52:26,230
idea of what it's going to be. so we wanted to have a product

1129
00:52:26,294 --> 00:52:29,270
which enabled people to sort of

1130
00:52:29,294 --> 00:52:30,764
benefit from beetroot,

1131
00:52:31,566 --> 00:52:34,030
but is a bit more palatable.

1132
00:52:34,206 --> 00:52:37,094
So the crystals are great for like sprinkling over things like

1133
00:52:37,118 --> 00:52:39,856
breakfast cereals, porridge, oats. I personally have it mixed in with

1134
00:52:39,864 --> 00:52:42,864
yoghurt. You just get the natural sweetness of beetroot, which

1135
00:52:42,888 --> 00:52:45,692
is great. So you don't get the oathy taste that you get from the liquid form

1136
00:52:46,552 --> 00:52:49,184
and yeah, ah, it's just a bit more versatile. We had some ultra

1137
00:52:49,208 --> 00:52:52,144
runners who are really keen on it because they're having a

1138
00:52:52,168 --> 00:52:54,512
top up dose of nitrate mid, you know,

1139
00:52:54,552 --> 00:52:57,504
100k or whatever, they're running these crazy distances.

1140
00:52:57,688 --> 00:53:00,632
And rather than carrying a shot, which is obviously a little bit more weight, but

1141
00:53:00,672 --> 00:53:03,202
to little bit bulkier, they can just put a little sachet

1142
00:53:03,242 --> 00:53:06,034
down in their pocket and they can add it to their drink at

1143
00:53:06,058 --> 00:53:08,962
feed station. So, and if people are travelling abroad

1144
00:53:09,002 --> 00:53:11,858
as well, it's lightweight, so yeah, I guess it's

1145
00:53:11,890 --> 00:53:14,642
the same purpose, but it's just another way of

1146
00:53:14,762 --> 00:53:17,662
getting the nitrates in. If the shots are a bit too intense for you.

1147
00:53:18,722 --> 00:53:21,626
>> Charlie: Yeah, I guess for travelling, people travelling with hand luggage only,

1148
00:53:21,674 --> 00:53:23,964
that's a, you know, if they're trying to take a couple of shots, it's a lot of their

1149
00:53:23,988 --> 00:53:26,752
liquid. you know that you're only allowed to take this little bag,

1150
00:53:26,792 --> 00:53:29,744
so you don't want to waste the space necessarily, or not

1151
00:53:29,768 --> 00:53:32,272
waste it, but you know, use a lot of your space with.

1152
00:53:32,432 --> 00:53:35,304
>> Charlie: It's a lot of beetroot to drink all in one go if you don't

1153
00:53:35,328 --> 00:53:36,132
have in it.

1154
00:53:37,232 --> 00:53:40,210
>> Charlie: Yeah. Or an expensive mistake if you if you get caught.

1155
00:53:40,266 --> 00:53:43,058
>> Charlie: Yeah, they should be okay. It's around 100 mil, but like you say, it is still

1156
00:53:43,170 --> 00:53:44,746
something you got to try and fit in there, in.

1157
00:53:44,754 --> 00:53:47,498
>> Charlie: The bags, but yeah, and there's big debate over

1158
00:53:47,530 --> 00:53:50,394
whether gels are liquid or not when you're going through those

1159
00:53:50,418 --> 00:53:51,070
sorts of things, so.

1160
00:53:51,086 --> 00:53:51,926
>> Charlie: Yeah, true.

1161
00:53:52,014 --> 00:53:54,878
>> Charlie: Sounds like travelling, that could be a really

1162
00:53:54,910 --> 00:53:57,762
good option for people to use the crystals.

1163
00:53:57,958 --> 00:53:58,876
yeah, definitely.

1164
00:53:59,004 --> 00:54:01,604
>> Charlie: Most people who are having

1165
00:54:01,788 --> 00:54:04,652
maybe breakfast at the hotel, a lot of people have porridge at the hotel

1166
00:54:04,692 --> 00:54:07,500
or something. You can just, you know, quickly rip open the

1167
00:54:07,516 --> 00:54:10,292
sachet and mix it in or have it with the yoghurt

1168
00:54:10,372 --> 00:54:13,150
if that's your thing. So, yeah, it's just a bit more versatile, I

1169
00:54:13,166 --> 00:54:15,562
guess, which hopefully gets more people

1170
00:54:16,062 --> 00:54:17,678
sort of on board with a brand.

1171
00:54:19,312 --> 00:54:22,232
>> Charlie: and so what sets beat it sport apart from

1172
00:54:22,272 --> 00:54:24,960
other kind of brands or products that

1173
00:54:25,016 --> 00:54:27,808
are boasting the fact that they've contained nitrates for

1174
00:54:27,840 --> 00:54:28,412
performance?

1175
00:54:28,872 --> 00:54:31,776
>> Charlie: Yeah. So I think the key thing, well there's a number of things

1176
00:54:31,824 --> 00:54:34,624
really, but the most important thing with

1177
00:54:34,648 --> 00:54:37,424
beetroot or any sort of nitrate related product

1178
00:54:37,608 --> 00:54:40,544
is how much nitrate is

1179
00:54:40,568 --> 00:54:43,484
in a serving and is it enough to

1180
00:54:43,508 --> 00:54:46,004
cause a performance benefit and if it is, is it

1181
00:54:46,028 --> 00:54:49,028
consistent batch to batch? So one thing that we found very

1182
00:54:49,060 --> 00:54:51,980
early on was that nitrate varies from beets you

1183
00:54:51,996 --> 00:54:54,900
get in the garden, in the supermarket to even our regular juice that

1184
00:54:54,916 --> 00:54:57,844
we do. So when we gave it to the researchers, they just

1185
00:54:57,868 --> 00:55:00,780
found that it fluctuated all over the place and it's really hard for

1186
00:55:00,796 --> 00:55:03,308
them to do robust research when you've got

1187
00:55:03,340 --> 00:55:06,108
inconsistencies like that. So we

1188
00:55:06,220 --> 00:55:08,794
took a lot of time to get it right. we

1189
00:55:08,818 --> 00:55:11,450
use sort of high nitrate beetroot, I guess,

1190
00:55:11,586 --> 00:55:14,250
and then we standardise every batch. So every

1191
00:55:14,386 --> 00:55:17,340
shot has got, at least 400 milligrammes of

1192
00:55:17,356 --> 00:55:20,124
nitrate in. So I guess there

1193
00:55:20,148 --> 00:55:22,748
are many competitors out there, obviously in the UK,

1194
00:55:22,808 --> 00:55:25,554
elsewhere in the world as well. But we actually test

1195
00:55:25,618 --> 00:55:28,602
every single competitor product when it is launched, to

1196
00:55:28,642 --> 00:55:31,290
see how much nitrate is in there. And does it stack up to what they

1197
00:55:31,306 --> 00:55:33,694
claim? We don't release these to the public

1198
00:55:33,758 --> 00:55:34,856
because, I think we'll probably get.

1199
00:55:34,864 --> 00:55:35,496
>> Charlie: A lot of legal, don't want to.

1200
00:55:35,504 --> 00:55:38,398
>> Charlie: Get sued, especially in the states, but, we've been quite

1201
00:55:38,430 --> 00:55:41,278
shocked actually. There's some products out there in the states that are claiming

1202
00:55:41,310 --> 00:55:43,748
400 milligrammes. they've got less than

1203
00:55:43,780 --> 00:55:46,260
ten. So it shows that people

1204
00:55:46,316 --> 00:55:49,308
are often misled, which is quite frustrating for

1205
00:55:49,340 --> 00:55:52,072
us because that's where a lot of the research and development

1206
00:55:52,692 --> 00:55:55,580
came. From our perspective, we wanted to make sure that we

1207
00:55:55,596 --> 00:55:58,530
were standardising it. another thing is that we

1208
00:55:58,546 --> 00:56:01,458
keep it literally 100% natural. So there's only

1209
00:56:01,490 --> 00:56:03,922
two ingredients in our shots. If you look at other nitrate

1210
00:56:03,962 --> 00:56:06,622
products, you'll probably see a handful of ingredients.

1211
00:56:07,082 --> 00:56:09,234
A lot of them aren't natural, they're

1212
00:56:09,258 --> 00:56:12,244
preservatives. so we keep it really clean, really natural. We're

1213
00:56:12,268 --> 00:56:14,980
in form sport as well, so any athlete has that

1214
00:56:15,076 --> 00:56:18,062
assurance. and we're also the product that's been used

1215
00:56:18,102 --> 00:56:20,830
by all the research. So any beetroot related

1216
00:56:20,886 --> 00:56:23,656
research that's been done over the last sort of 15

1217
00:56:23,744 --> 00:56:26,572
years, about 90% of them have used our

1218
00:56:26,872 --> 00:56:29,544
product. So they know that our product has actually been

1219
00:56:29,568 --> 00:56:32,162
tested. we haven't funded any research

1220
00:56:32,282 --> 00:56:34,502
so we're just the ones

1221
00:56:35,442 --> 00:56:38,402
that can provide the researchers with a product that has a standardised

1222
00:56:38,442 --> 00:56:41,034
dose. And we do a placebo shot as well

1223
00:56:41,218 --> 00:56:43,890
which has no nitrate. So they can do a

1224
00:56:43,906 --> 00:56:46,434
crossover, double blind study. So

1225
00:56:46,618 --> 00:56:49,510
that's why they use us. they trust us. So

1226
00:56:49,566 --> 00:56:51,962
a lot of these dietitians and the nutritionists,

1227
00:56:52,462 --> 00:56:55,374
that's why they come to us, because they read about the research, they'll

1228
00:56:55,398 --> 00:56:58,174
see that they used our products and they come to us. So

1229
00:56:58,318 --> 00:57:01,244
I guess we're the most credible, in

1230
00:57:01,268 --> 00:57:04,220
that sense that we are actually tested. I don't

1231
00:57:04,236 --> 00:57:06,924
think there's many products out there that's probably tested as much as

1232
00:57:06,948 --> 00:57:09,920
us. and yeah we're quite sort of proud of that. I think

1233
00:57:09,936 --> 00:57:12,844
it's is something which sets us apart from the rest. Yeah,

1234
00:57:12,868 --> 00:57:13,552
for sure.

1235
00:57:14,572 --> 00:57:17,324
>> Charlie: Great. And if people want to find out more about the

1236
00:57:17,348 --> 00:57:20,124
products, where can they go other than x

1237
00:57:20,148 --> 00:57:22,718
miles which have the product? And we have got 10% off

1238
00:57:22,750 --> 00:57:25,302
code for listeners with the product, the

1239
00:57:25,342 --> 00:57:28,094
code cook, eat, run ten which will save across

1240
00:57:28,158 --> 00:57:30,482
xmls including the Beatit sport products.

1241
00:57:30,862 --> 00:57:32,758
But yeah, where can people go to find more?

1242
00:57:32,830 --> 00:57:35,774
>> Charlie: Yeah, great. I mean xmiles is a great resource, as

1243
00:57:35,798 --> 00:57:38,590
well. We have our own website, beatitude.com, where we have

1244
00:57:38,686 --> 00:57:41,456
info on there. we have our own Instagram page

1245
00:57:41,504 --> 00:57:43,888
where we post infographics, information,

1246
00:57:44,000 --> 00:57:46,962
videos, content. If there's something where

1247
00:57:47,542 --> 00:57:50,518
if someone has a question that we can't answer online, just drop

1248
00:57:50,550 --> 00:57:53,422
us an email, contact us on our website. We've got

1249
00:57:53,446 --> 00:57:56,398
things like brochures, booklets we can send out as a

1250
00:57:56,414 --> 00:57:58,942
PDF always happy to jump on a call as

1251
00:57:58,966 --> 00:58:01,752
well. We often speak to athletes who

1252
00:58:01,776 --> 00:58:04,712
have certain events where they want some bespoke

1253
00:58:04,736 --> 00:58:07,648
advice. If it's back to back and even how do I

1254
00:58:07,664 --> 00:58:10,400
dose? So, yeah, just reach out to us directly

1255
00:58:10,520 --> 00:58:12,780
or look on our website. That's probably the best way.

1256
00:58:13,520 --> 00:58:13,766
Fab.

1257
00:58:13,766 --> 00:58:16,238
>> Charlie: well, thank you so much. It was so interesting. I've actually got a

1258
00:58:16,254 --> 00:58:18,718
box here ready in front of me to test

1259
00:58:18,774 --> 00:58:21,478
out as part of my training to see

1260
00:58:21,614 --> 00:58:24,606
how I get on in training and then hopefully use them for Berlin Marathon

1261
00:58:24,638 --> 00:58:26,108
at the end of the summer.

1262
00:58:26,164 --> 00:58:29,164
>> Charlie: Oh, brilliant. Brilliant. It's in, is it? September Berlin, isn't it?

1263
00:58:29,252 --> 00:58:31,668
Yeah, no, it's been a pleasure.

1264
00:58:31,684 --> 00:58:33,396
>> Charlie: Yeah, it'll come around soon, but yeah, yeah.

1265
00:58:33,428 --> 00:58:36,348
>> Charlie: It's been, a pleasure chatting with you and hope you go well

1266
00:58:36,372 --> 00:58:37,764
with the products that's. Now you get on.

1267
00:58:37,860 --> 00:58:39,536
>> Charlie: Will do. Thank you so much.

1268
00:58:41,396 --> 00:58:44,188
Thank you so much for listening to this week's episode of the

1269
00:58:44,212 --> 00:58:47,140
Cook Eat Run podcast with xmls. Don't forget

1270
00:58:47,188 --> 00:58:50,108
to get all of your nutrition products from xmls,

1271
00:58:50,132 --> 00:58:53,054
the one stop store for your nutritional needs. Try out

1272
00:58:53,070 --> 00:58:55,974
some new gels. Try out the beat it sport range. I know that

1273
00:58:55,990 --> 00:58:58,822
I've got literally a box sitting right in front of me and I can't

1274
00:58:58,854 --> 00:59:01,542
wait to try it out. Next week's

1275
00:59:01,574 --> 00:59:04,398
episode is with Jamie. Jamie running

1276
00:59:04,422 --> 00:59:06,982
on Instagram and we are doing a deep dive into

1277
00:59:07,054 --> 00:59:09,918
Sterka products. I'm talking about his favourites. I've

1278
00:59:09,942 --> 00:59:12,838
ordered some products for me to try, so don't forget to join us

1279
00:59:12,862 --> 00:59:15,814
next week and hit that subscribe button so you never miss

1280
00:59:15,830 --> 00:59:17,256
an episode. Don't.