1 00:00:01,050 --> 00:00:03,662 >> Charlie: Hello and, um, welcome back to the Cook Eat Run 2 00:00:03,716 --> 00:00:06,654 podcast with XMiles. We are kicking off 3 00:00:06,692 --> 00:00:09,566 with a bit of a back to basics episode on how to 4 00:00:09,588 --> 00:00:12,426 choose the right fuel for your running. Because let's 5 00:00:12,458 --> 00:00:15,230 be honest, it can be a little overwhelming. 6 00:00:15,650 --> 00:00:18,366 I fueled for my first marathon with Harry Bow and 7 00:00:18,388 --> 00:00:21,214 leukocade light because I had no idea what I was doing. 8 00:00:21,332 --> 00:00:24,126 And I meet so many people that are under fueling for their 9 00:00:24,148 --> 00:00:26,834 long runs and race is people posting on Instagram 10 00:00:26,882 --> 00:00:29,586 about having one gel or a couple of sweets 11 00:00:29,698 --> 00:00:32,598 or even nothing. And, uh, not only could this be 12 00:00:32,604 --> 00:00:35,526 hindering your performance, but it makes running 13 00:00:35,628 --> 00:00:38,246 so much harder. Back in 14 00:00:38,268 --> 00:00:40,914 October 2022, I ran one of those weird 15 00:00:40,962 --> 00:00:43,866 autumn London marathons. I kind of loved it 16 00:00:43,888 --> 00:00:46,746 because I love summer running. So, yeah, it kind of worked for me. 17 00:00:46,768 --> 00:00:49,206 But I just had one of those days where everything felt 18 00:00:49,238 --> 00:00:52,186 incredible. The course, the crowds, my 19 00:00:52,208 --> 00:00:54,970 pace felt easy, and I just felt like I was floating 20 00:00:55,050 --> 00:00:58,014 through the 26.2 miles. I 21 00:00:58,052 --> 00:01:00,702 also nailed my nutrition. I took like seven 22 00:01:00,756 --> 00:01:03,454 gels on course, had Rice Krispy squares at the 23 00:01:03,492 --> 00:01:06,326 start. I finally carb loaded properly 24 00:01:06,378 --> 00:01:09,374 in the days leading up to the race, and surprise, surprise, 25 00:01:09,422 --> 00:01:12,194 I never hit the wall. I didn't feel hungry or 26 00:01:12,232 --> 00:01:14,830 sick as I have done in many other marathons. 27 00:01:14,990 --> 00:01:17,822 And I actually ran another marathon seven days later, 28 00:01:17,896 --> 00:01:20,680 the Chicago Marathon, which I do not recommend. 29 00:01:21,370 --> 00:01:24,198 I mean, I recommend the Chicago marathon. I just mean I 30 00:01:24,204 --> 00:01:26,822 don't recommend doing two back to back within a week. 31 00:01:26,956 --> 00:01:29,782 But I was able to do this, and I think that was partly 32 00:01:29,846 --> 00:01:32,602 because of the way I fueled for both 33 00:01:32,656 --> 00:01:35,226 marathons and my recovery in 34 00:01:35,248 --> 00:01:38,214 between. I got to that stage 35 00:01:38,262 --> 00:01:40,966 after spending every long run over the summer taste 36 00:01:40,998 --> 00:01:43,994 testing gels. I've posted this as a highlight reel 37 00:01:44,042 --> 00:01:47,006 on my Instagram, which is at, uh, the runner beans, if you want to have a look at 38 00:01:47,028 --> 00:01:49,294 and see me kind of gagging on some 39 00:01:49,412 --> 00:01:52,394 gels, enjoying others, struggling 40 00:01:52,442 --> 00:01:55,298 to get into other packs. Anyway, um, I basically 41 00:01:55,384 --> 00:01:58,334 ordered every gel, chew, carb, 42 00:01:58,382 --> 00:02:01,106 drink, et cetera, in the range of 43 00:02:01,128 --> 00:02:03,954 flavors from X miles, and would work my way through 44 00:02:03,992 --> 00:02:06,802 them on each run. It was actually really fun, 45 00:02:06,856 --> 00:02:09,766 kind of setting everything out in the morning, planning what 46 00:02:09,788 --> 00:02:12,742 I was going to have, making sure there was some that I knew 47 00:02:12,796 --> 00:02:15,666 would be sort of well tolerated and some that were brand 48 00:02:15,698 --> 00:02:18,602 new to me. It was a really good 49 00:02:18,656 --> 00:02:21,318 distraction for me on the long runs, and it helped 50 00:02:21,334 --> 00:02:23,610 me find the right gels. 51 00:02:24,350 --> 00:02:27,190 Personally, I landed on precision fuel and hydration 52 00:02:27,270 --> 00:02:29,974 gels. I like the thicker texture, 53 00:02:30,102 --> 00:02:32,938 the mild flavour, uh, high carb content, 54 00:02:33,104 --> 00:02:36,046 and I use that for the London Marathon, although there 55 00:02:36,068 --> 00:02:38,954 are others that are thrown to training runs to keep things exciting. 56 00:02:39,082 --> 00:02:40,720 I mean, yeah, I'm that cool. 57 00:02:42,690 --> 00:02:45,438 And I'm regularly testing new products that appear on the 58 00:02:45,444 --> 00:02:48,318 XMiles website. Now, 59 00:02:48,404 --> 00:02:51,234 I've done the dirty work so that hopefully you don't have to and 60 00:02:51,272 --> 00:02:54,226 you don't have to be in the situation where you have to get a taxi home from 61 00:02:54,248 --> 00:02:56,942 your run because you've chosen too high of a fiber 62 00:02:57,006 --> 00:02:59,986 gel. Um, and we don't want you 63 00:03:00,008 --> 00:03:02,966 to have to order boxes and boxes of gels and bars that might not 64 00:03:02,988 --> 00:03:05,494 work for you. I'm going to give you a bit of an 65 00:03:05,532 --> 00:03:08,326 overview today on how to find the right fuel 66 00:03:08,358 --> 00:03:11,322 for you. With that said, it is definitely 67 00:03:11,376 --> 00:03:14,266 a bit of a trial and error situation, especially when 68 00:03:14,288 --> 00:03:17,002 it comes to flavor, texture and 69 00:03:17,056 --> 00:03:19,926 caffeine content. But hopefully today's 70 00:03:19,958 --> 00:03:22,380 episode gives you a bit of a starting point. 71 00:03:23,070 --> 00:03:25,994 You could also try the xmart's monthly nutrition 72 00:03:26,042 --> 00:03:28,842 boxes or energy gel selection boxes. 73 00:03:28,986 --> 00:03:31,870 There's even a high carb option, which I definitely recommend 74 00:03:31,940 --> 00:03:34,878 you go for. You can get 10% off everything on 75 00:03:34,884 --> 00:03:37,726 the Xmiles website as a listener, uh, of the cookie 76 00:03:37,758 --> 00:03:40,610 run podcast with xmars with the code 77 00:03:40,760 --> 00:03:42,820 capital C E r 78 00:03:43,590 --> 00:03:46,454 po d ten. So that's c 79 00:03:46,492 --> 00:03:48,886 e r pod ten with no 80 00:03:48,908 --> 00:03:49,830 spaces. 81 00:03:51,850 --> 00:03:54,726 Our bodies rely on two fuel sources to feed our 82 00:03:54,748 --> 00:03:57,686 muscles, carbs and fat. And when it comes to 83 00:03:57,708 --> 00:03:59,974 endurance events, carbs are 84 00:04:00,012 --> 00:04:02,918 king. They're our primary fuel source. Due 85 00:04:02,934 --> 00:04:05,722 to the ease of availability, our body doesn't have to work 86 00:04:05,776 --> 00:04:08,746 that hard to get the energy. However, we can 87 00:04:08,768 --> 00:04:11,678 only store a finite amount on our body and, um, not enough for us 88 00:04:11,684 --> 00:04:14,240 to complete a marathon at, uh, top performance anyway. 89 00:04:15,090 --> 00:04:17,962 So the current research suggests that carb replenishment 90 00:04:18,026 --> 00:04:21,006 should be around 40 to 80 grams/hour for 91 00:04:21,028 --> 00:04:23,914 the average runner. People like Elliot Kachovi 92 00:04:23,962 --> 00:04:26,786 can take about 120 grams/hour but 93 00:04:26,808 --> 00:04:29,742 they also have their race nutrition on the course without having to carry 94 00:04:29,806 --> 00:04:32,180 25 gels. So there is that. 95 00:04:33,510 --> 00:04:36,226 How many carbs our body can utilize depends on our 96 00:04:36,248 --> 00:04:38,940 size, our running intensity, our pace, and, 97 00:04:38,940 --> 00:04:41,190 um, just personal digestion. 98 00:04:41,770 --> 00:04:44,646 Fueling during the run is something we need to train for just as 99 00:04:44,668 --> 00:04:47,574 much as clocking up the actual miles in the build 100 00:04:47,612 --> 00:04:50,586 up to your marathon or half marathon. So just as you're training your 101 00:04:50,608 --> 00:04:53,606 legs and your lungs, you need to train your gut. 102 00:04:53,798 --> 00:04:56,346 It, uh, sounds a bit gross and it kind of is. 103 00:04:56,448 --> 00:04:59,114 It's literally getting your gut used to 104 00:04:59,232 --> 00:05:02,010 being plied with sugar carbs 105 00:05:02,170 --> 00:05:04,622 while you're running and, um, not having 106 00:05:04,676 --> 00:05:07,578 a bathroom situation. Shall 107 00:05:07,594 --> 00:05:08,400 we say 108 00:05:10,370 --> 00:05:13,086 sports gels choose liquid fuel, and 109 00:05:13,108 --> 00:05:15,360 bars all work in a similar way. 110 00:05:18,610 --> 00:05:21,314 Sports gels choose liquid fuel, and 111 00:05:21,352 --> 00:05:24,034 bars all work in a similar way by 112 00:05:24,072 --> 00:05:27,026 providing specially formulated simple sugars that are 113 00:05:27,048 --> 00:05:29,926 easily absorbed into the bloodstream to fuel your muscles and 114 00:05:29,948 --> 00:05:32,866 organs. There is a finite amount of carbs 115 00:05:32,898 --> 00:05:35,894 that our body can utilize an hour. This is usually around 30 to 116 00:05:35,932 --> 00:05:38,626 90 grams, although you can train yourself to take in 117 00:05:38,668 --> 00:05:41,306 more. By combining different types of 118 00:05:41,328 --> 00:05:43,994 carbs, sports nutrition products are able to 119 00:05:44,032 --> 00:05:46,918 maximize the body's uptake and usage of carbs, 120 00:05:47,094 --> 00:05:50,042 which isn't easily replicated by eating real food options 121 00:05:50,096 --> 00:05:53,086 like fruit or sweets, which often come with higher fiber or 122 00:05:53,108 --> 00:05:56,094 higher fat content as well, although there are 123 00:05:56,132 --> 00:05:59,006 more natural options when it comes to sports fuel, which 124 00:05:59,028 --> 00:06:00,320 we'll get on to later. 125 00:06:02,690 --> 00:06:05,474 So when thinking about our fuel, the starting point for me is 126 00:06:05,512 --> 00:06:08,466 always the carb content. That is 127 00:06:08,488 --> 00:06:11,346 the most important thing. Ideally, I'm looking 128 00:06:11,368 --> 00:06:13,842 for something with over 25 grams of carbs per 129 00:06:13,896 --> 00:06:16,882 serving, so that I only need to take one every sort of 30 130 00:06:16,936 --> 00:06:19,926 minutes or five ish k on the course. Depending on 131 00:06:19,948 --> 00:06:22,470 where hydration stations are and my pace, 132 00:06:23,130 --> 00:06:26,054 you can find the amount of carbs per serving on the back of any pack 133 00:06:26,092 --> 00:06:29,000 of blocks, bars, gels, drinks, that sort of thing. 134 00:06:29,310 --> 00:06:32,294 For example, cliff bar shop blocks have 31 grams 135 00:06:32,342 --> 00:06:34,858 of carbs per three blocks or half a 136 00:06:34,864 --> 00:06:37,514 pack, while a goo gel has 22 137 00:06:37,552 --> 00:06:40,490 grams. Some good higher carb options 138 00:06:40,560 --> 00:06:43,434 include precision fuel and hydration at, uh, 30 grams. 139 00:06:43,482 --> 00:06:46,350 You know, that's one of my faves ote super 140 00:06:46,420 --> 00:06:49,262 gels, sis beta gels, and 141 00:06:49,316 --> 00:06:52,238 morton 160 at, uh, 40 grams of 142 00:06:52,244 --> 00:06:54,874 carbs per pack. I've actually 143 00:06:54,932 --> 00:06:57,678 recently tried some gels, the two two sixes 144 00:06:57,854 --> 00:07:00,594 and another type, which I'll talk about a bit 145 00:07:00,632 --> 00:07:03,186 later, that have 50 or 55 grams of 146 00:07:03,208 --> 00:07:06,020 carbs. But it is worth kind of 147 00:07:06,550 --> 00:07:09,286 balancing out whether you want the bigger packs, which they 148 00:07:09,308 --> 00:07:12,022 generally are, versus the smaller ones, which have 149 00:07:12,076 --> 00:07:13,720 slightly lower carb content. 150 00:07:14,970 --> 00:07:17,846 To make it easy, Xmars actually has a filter where you can 151 00:07:17,868 --> 00:07:20,726 choose high carb options on their website, which is 152 00:07:20,748 --> 00:07:21,670 really helpful. 153 00:07:23,530 --> 00:07:26,246 So I tried neversecond C 30, 154 00:07:26,348 --> 00:07:29,206 which has 50 grams of carbs. And 155 00:07:29,228 --> 00:07:32,126 I like the taste, the berry flavor, but found the texture to be 156 00:07:32,148 --> 00:07:35,086 kind of like a lumpy liquid, and it took a while to eat the 157 00:07:35,108 --> 00:07:38,014 whole gel. So I'd probably recommend if you're going to have something a little bit 158 00:07:38,052 --> 00:07:40,974 bigger, that you sip it over a longer period rather 159 00:07:41,012 --> 00:07:43,840 than try and down it in one, which is what I tend to do. 160 00:07:44,210 --> 00:07:46,914 The two two sixes, high fructose gels have 161 00:07:46,952 --> 00:07:49,758 55 grams of carbs. I tried the cola 162 00:07:49,774 --> 00:07:52,622 flavor, which, um, maybe was a mistake. 163 00:07:52,766 --> 00:07:55,566 Kind of tastes like the base liquid for a soda 164 00:07:55,598 --> 00:07:58,402 fountain diet Coke, which, don't get me wrong, I absolutely love, 165 00:07:58,536 --> 00:08:01,254 but I did find it a bit secretly sweet. But the 166 00:08:01,292 --> 00:08:04,274 salty strawberry tasted much better in my opinion, 167 00:08:04,322 --> 00:08:07,206 although it was still quite sweet. These are ones I would 168 00:08:07,228 --> 00:08:09,640 definitely need to take with just plain water. 169 00:08:10,830 --> 00:08:13,674 Both the never second C 30 and the two two six s, 170 00:08:13,680 --> 00:08:16,666 uh, are on the bigger side. Um, so yeah, you might 171 00:08:16,688 --> 00:08:19,370 want to sip those rather than try to chug. 172 00:08:20,110 --> 00:08:23,054 I also really like the idea of the peanut and 173 00:08:23,092 --> 00:08:25,854 honey. Two two sixes. Um, I 174 00:08:25,892 --> 00:08:28,654 tried this on a recent run and I kind of 175 00:08:28,692 --> 00:08:31,626 like the almost savoriness of it, although 176 00:08:31,658 --> 00:08:34,602 it was still obviously sweet with the honey, but it's 177 00:08:34,666 --> 00:08:37,214 a little bit thicker, a little bit kind of, um, more 178 00:08:37,252 --> 00:08:40,114 claggy. So I found it quite hard to take it 179 00:08:40,152 --> 00:08:43,026 on the run, but I imagine it'd be really good as like a 180 00:08:43,048 --> 00:08:45,374 high carb addition to your pre run toast, 181 00:08:45,502 --> 00:08:48,386 porridge or bagel or in your carb. 182 00:08:48,418 --> 00:08:51,366 Loading. 55 grams is a real whack. Or you 183 00:08:51,388 --> 00:08:54,322 could make your own. Uh, the victus 184 00:08:54,386 --> 00:08:57,286 during gel has 45 grams of 185 00:08:57,308 --> 00:09:00,074 carbs and I recently tried the lemon flavor, uh, and found 186 00:09:00,112 --> 00:09:02,902 it I can only describe as inoffensive. 187 00:09:03,046 --> 00:09:05,914 So good for those who like a thin gel, like the high 188 00:09:05,952 --> 00:09:08,540 five gels, but with a higher carb content. 189 00:09:10,430 --> 00:09:12,826 Maybe taste should actually come first because 190 00:09:12,928 --> 00:09:15,274 really, how are you going to 191 00:09:15,392 --> 00:09:18,254 eat however many gels, up to seven that you need 192 00:09:18,292 --> 00:09:21,038 if you don't like the taste? So maybe that should have come before carbs, but 193 00:09:21,124 --> 00:09:23,934 it's a bit of a no brainer. But if you're going to be eating high 194 00:09:23,972 --> 00:09:26,946 quantities of, um, these gels or 195 00:09:26,968 --> 00:09:29,874 drinks or chews, then you're going to probably want to like 196 00:09:29,912 --> 00:09:32,100 the taste or at least tolerate it. 197 00:09:32,870 --> 00:09:35,854 It might be worth having a range of flavor options on race 198 00:09:35,902 --> 00:09:38,886 day to avoid flavor fatigue. I know that 199 00:09:38,908 --> 00:09:41,846 I don't deal very well with very sweet options anymore, although I 200 00:09:41,868 --> 00:09:44,706 used to solely fuel using salted caramel 201 00:09:44,738 --> 00:09:47,454 goo, which tastes a bit like dolce de leche. It's 202 00:09:47,522 --> 00:09:50,490 quite thick, but it's quite delicious. 203 00:09:52,430 --> 00:09:55,162 Talking of kind of thickness, texture also 204 00:09:55,216 --> 00:09:58,202 comes down to personal preference. Some people like 205 00:09:58,256 --> 00:10:01,206 the gooes, the thicker gels where you might need to sort of chew 206 00:10:01,238 --> 00:10:04,202 it. You might like a thin gel where you don't need to take 207 00:10:04,256 --> 00:10:07,150 water with it, but you will still need to hydrate on course. But 208 00:10:07,220 --> 00:10:10,206 it might just be a bit easier if you don't want to have to time it 209 00:10:10,228 --> 00:10:13,182 with the fluid stations, or maybe 210 00:10:13,236 --> 00:10:16,114 you just don't like that gel liquidy type texture at 211 00:10:16,152 --> 00:10:18,930 all and would prefer a bar or a shoe. 212 00:10:20,310 --> 00:10:22,638 Typically the thinner gels like sis 213 00:10:22,734 --> 00:10:25,710 go two two six s high five, uh, 214 00:10:25,710 --> 00:10:28,520 are isotonic, meaning you don't have to take them with water. 215 00:10:29,530 --> 00:10:32,306 And the thicker gels, like the precision 216 00:10:32,338 --> 00:10:35,138 fuel and hydration goo hammer, 217 00:10:35,234 --> 00:10:38,038 they'll need to be taken alongside water. 218 00:10:38,204 --> 00:10:41,002 While I'd recommend it, um, I try to time 219 00:10:41,056 --> 00:10:43,882 mine with the coarse age stations or 220 00:10:43,936 --> 00:10:46,794 carry a hydration pack or handheld bottle with me 221 00:10:46,832 --> 00:10:49,718 on the run. If you don't 222 00:10:49,734 --> 00:10:52,718 like the textures of gels at all, I promise you 223 00:10:52,804 --> 00:10:55,754 there is a range you can find thicker ones, thinner 224 00:10:55,802 --> 00:10:58,734 ones, um, puree style. But 225 00:10:58,772 --> 00:11:01,486 if that's really not for you, you might prefer a 226 00:11:01,508 --> 00:11:04,270 chew like the Velo forte cubus energy 227 00:11:04,340 --> 00:11:07,310 chews. The ginger flavour is my favorite. 228 00:11:07,470 --> 00:11:09,726 Maybe the cliff bar shop blocks 229 00:11:09,918 --> 00:11:12,786 margarita is the winner in my opinion. Or the 230 00:11:12,808 --> 00:11:15,794 scratch labs energy chews, which are literally like little sweets. They are 231 00:11:15,832 --> 00:11:18,658 delish. They kind of remind me of jelly tots which I 232 00:11:18,664 --> 00:11:21,606 haven't had for years, but used to be all the rage when I was at school, which 233 00:11:21,628 --> 00:11:24,570 is maybe aging me. Um, 234 00:11:24,810 --> 00:11:27,606 you can find the full selection of XML so you can have a play 235 00:11:27,628 --> 00:11:29,340 around with some of those as well. 236 00:11:30,670 --> 00:11:33,050 It's worth bearing in mind that you'll need more 237 00:11:33,120 --> 00:11:35,866 chews to consume the same number of carbs as a 238 00:11:35,888 --> 00:11:38,570 gel. So for example, three 239 00:11:38,720 --> 00:11:41,590 times usually ish, the amount to 240 00:11:41,680 --> 00:11:44,174 the carb content of one gel. Like the cliff shop 241 00:11:44,212 --> 00:11:46,878 blocks 31 grams is three 242 00:11:46,964 --> 00:11:49,758 chews. This can work out quite 243 00:11:49,844 --> 00:11:52,062 handily, as you could maybe have 1 244 00:11:52,116 --> 00:11:55,038 /mile but you might want to think about how you're going 245 00:11:55,044 --> 00:11:57,762 to carry them and if you're going to remember to take 246 00:11:57,816 --> 00:12:00,658 them because sometimes, even with the gels, every 247 00:12:00,744 --> 00:12:03,586 sort of 30 minutes ish, I can forget or 248 00:12:03,608 --> 00:12:06,562 I don't want to take it because I'm feeling a bit nauseous or 249 00:12:06,616 --> 00:12:09,606 tired. So it is worth thinking about 250 00:12:09,708 --> 00:12:12,630 how that's going to play out into your fueling strategy. 251 00:12:13,210 --> 00:12:16,166 I kind of like to mix choose in at 252 00:12:16,188 --> 00:12:19,066 the end of training runs because then it helps me 253 00:12:19,088 --> 00:12:21,850 avoid flavor or texture fatigue and 254 00:12:21,920 --> 00:12:24,746 it's something a little bit different. And often it's when 255 00:12:24,768 --> 00:12:27,290 I'm kind of at the end of my tether with the gels. 256 00:12:29,870 --> 00:12:32,630 I also like to play around with liquid carbs. 257 00:12:32,710 --> 00:12:35,646 So if this is something that you feel like you might tolerate better or 258 00:12:35,668 --> 00:12:38,638 for training runs, maybe you're on the treadmill, or you've got someone with you on 259 00:12:38,644 --> 00:12:40,942 the bike, you could try something like 260 00:12:40,996 --> 00:12:43,550 tailwind or Morton drink mix. 261 00:12:43,890 --> 00:12:46,802 They can be also really helpful in the lead 262 00:12:46,856 --> 00:12:49,854 up to your race when you're carb loading, just to be able to sip 263 00:12:49,902 --> 00:12:52,514 on like 50, 60 grams of carbs in 264 00:12:52,552 --> 00:12:55,346 one bottle. My plan for the 265 00:12:55,368 --> 00:12:58,286 next marathon is to bring a handheld with me containing 266 00:12:58,318 --> 00:13:01,110 some liquid carbs and electrolytes to sip, sort of 267 00:13:01,260 --> 00:13:04,198 pre race, and then during the first half of the race before handing it 268 00:13:04,204 --> 00:13:07,138 over to a friend or, um, just kind of chucking 269 00:13:07,154 --> 00:13:07,990 the bottle. 270 00:13:10,750 --> 00:13:13,146 So I've touched on it a little bit. 271 00:13:13,248 --> 00:13:16,220 But caffeine is 272 00:13:16,670 --> 00:13:19,578 quite an important thing to think about and 273 00:13:19,664 --> 00:13:22,554 to train your gut with. If 274 00:13:22,592 --> 00:13:25,454 you don't drink coffee in day to day life, then you 275 00:13:25,492 --> 00:13:28,426 don't want to go out and have four caffeinated 276 00:13:28,458 --> 00:13:30,560 gels and just hope for the best. 277 00:13:31,490 --> 00:13:34,178 We know that caffeine can be a performance booster, especially 278 00:13:34,264 --> 00:13:37,234 when used correctly, so that makes sure that you want 279 00:13:37,272 --> 00:13:37,860 to. 280 00:13:40,150 --> 00:13:42,978 We know that caffeine can be a performance booster, especially 281 00:13:43,064 --> 00:13:46,002 when used correctly, so that's making sure that you time 282 00:13:46,056 --> 00:13:48,942 it right. It takes about an hour to reach its full potential 283 00:13:49,006 --> 00:13:51,894 in the bloodstream, but it can upset some 284 00:13:51,932 --> 00:13:54,806 people's stomachs or give them the jitters, especially if you 285 00:13:54,828 --> 00:13:57,782 don't have much coffee in your day to day life. I've had four today, 286 00:13:57,836 --> 00:14:00,786 so I think I'll be probably fine with caffeinated gels 287 00:14:00,818 --> 00:14:03,290 on raised day, and I train with them regularly. 288 00:14:04,030 --> 00:14:06,902 If you do want to enjoy some of the performance benefits of caffeine, 289 00:14:06,966 --> 00:14:09,866 which is up to two to 4% and quite 290 00:14:09,888 --> 00:14:12,610 a lot cheaper than the vaporfly 291 00:14:12,710 --> 00:14:15,150 or other carbon plated shoes, 292 00:14:15,890 --> 00:14:18,462 you're going to want to consume around three to six 293 00:14:18,516 --> 00:14:21,406 milligrams per kilogram body weight before and during your 294 00:14:21,428 --> 00:14:24,274 training and race. So for most runners, that looks like 295 00:14:24,312 --> 00:14:27,234 200 milligrams or two coffees or 296 00:14:27,272 --> 00:14:30,142 two well caffeinated gels like the Morton 297 00:14:30,206 --> 00:14:33,010 caffeine precision fuel and hydration caffeine 298 00:14:33,510 --> 00:14:36,354 sturker. Unsure if that's how you pronounce 299 00:14:36,402 --> 00:14:38,966 it, but the St 300 00:14:39,068 --> 00:14:41,794 Y RKR caffeine and dual 301 00:14:41,842 --> 00:14:44,040 carb gels, or the two two six s, 302 00:14:44,890 --> 00:14:47,686 it's worth looking out for how much caffeine is 303 00:14:47,708 --> 00:14:50,346 actually in the gel. So some of them, some of the goo, some of the other 304 00:14:50,368 --> 00:14:53,274 products have caffeine in them, but 305 00:14:53,312 --> 00:14:56,246 it's not the 100 200 milligrams 306 00:14:56,278 --> 00:14:58,730 that you'd be looking for for that performance booster. 307 00:15:00,190 --> 00:15:02,974 Obviously you want to make the most of your caffeine intake if you are 308 00:15:03,012 --> 00:15:05,918 taking it, so you'll want to time it well, 309 00:15:06,084 --> 00:15:08,874 since it takes about 60 minutes for it to fully 310 00:15:08,922 --> 00:15:11,774 kick in, try taking it 311 00:15:11,892 --> 00:15:14,160 about 60 to 90 minutes 312 00:15:15,010 --> 00:15:17,570 before you want it to kick in. 313 00:15:17,720 --> 00:15:19,790 So, for example, if you're running a four hour, uh, 314 00:15:19,848 --> 00:15:22,706 marathon, you want to take your caffeine jars around the 315 00:15:22,728 --> 00:15:25,654 one and two, um, hour mark or two and two and a half hour 316 00:15:25,692 --> 00:15:28,662 marks. As well as thinking about 317 00:15:28,796 --> 00:15:31,154 carbs, caffeine taste, 318 00:15:31,202 --> 00:15:33,910 texture, you may also want to think about 319 00:15:33,980 --> 00:15:36,642 electrolytes. Some running fuel 320 00:15:36,706 --> 00:15:39,242 contains electrolytes, most commonly sodium, but often 321 00:15:39,296 --> 00:15:42,074 potassium as well. We lose these 322 00:15:42,112 --> 00:15:44,822 key electrolytes when we sweat, which can cause cramping, 323 00:15:44,886 --> 00:15:47,734 stomach issues, reduction in performance, headaches 324 00:15:47,782 --> 00:15:49,260 and more serious issues. 325 00:15:50,350 --> 00:15:53,326 Electrolytes help control muscle contractions and make sure your 326 00:15:53,348 --> 00:15:56,206 body functions properly during exercise. And 327 00:15:56,228 --> 00:15:59,226 they can also help break down carbohydrates for more fuel 328 00:15:59,258 --> 00:16:01,614 for your muscles and increase the blood flow to keep your heart 329 00:16:01,652 --> 00:16:04,260 pumping. All pretty important things 330 00:16:04,950 --> 00:16:07,282 to help maintain your electrolyte balance and 331 00:16:07,336 --> 00:16:10,286 hydration. Replacing these electrolytes is crucial 332 00:16:10,398 --> 00:16:13,090 and you can get these from some gels like 333 00:16:13,240 --> 00:16:15,942 humidia plus neverseconds, C 334 00:16:15,996 --> 00:16:18,498 30 plus SAs go electrolyte 335 00:16:18,514 --> 00:16:21,478 gels or things like the margarita shop blocks and 336 00:16:21,484 --> 00:16:24,326 the velo Fortier citra. If 337 00:16:24,348 --> 00:16:26,950 you do choose a fuel without electrolytes, 338 00:16:27,450 --> 00:16:30,438 like the precision fuel and hydration, it's my pet peeve. I 339 00:16:30,444 --> 00:16:33,338 wish they had one with sodium in. Then you are going to 340 00:16:33,344 --> 00:16:36,058 have to think about how else you can maintain your sodium levels on the 341 00:16:36,064 --> 00:16:38,682 run, particularly if you are a very 342 00:16:38,736 --> 00:16:41,614 salty or heavy sweater, which you'll know if 343 00:16:41,652 --> 00:16:44,446 you have ever had the white crust on your body or clothes after a 344 00:16:44,468 --> 00:16:46,954 run or you're drenched through. That's 345 00:16:47,002 --> 00:16:49,774 me. Often options 346 00:16:49,892 --> 00:16:52,686 include electrolyte drinks, tabs, salt 347 00:16:52,718 --> 00:16:55,502 sticks or pills. I actually just ordered 348 00:16:55,566 --> 00:16:58,434 some salt stick electrolyte fast tubes to give them 349 00:16:58,472 --> 00:17:00,530 a try for my next race. 350 00:17:05,130 --> 00:17:07,814 We've talked a lot about kind of the specific 351 00:17:07,932 --> 00:17:10,806 sports nutrition products some people might 352 00:17:10,828 --> 00:17:13,714 want to try more. Real food or natural fueling 353 00:17:13,762 --> 00:17:15,480 options which you 354 00:17:23,310 --> 00:17:26,306 for those wanting to try more natural fueling 355 00:17:26,358 --> 00:17:28,954 options, there are still specially 356 00:17:29,002 --> 00:17:31,774 formulated sports nutrition products that are made 357 00:17:31,812 --> 00:17:34,734 from real food. These are from 358 00:17:34,772 --> 00:17:36,930 brands such as Hammer, which produce. 359 00:17:38,390 --> 00:17:41,374 These are from brands such as Hammer who produce gels with a chia 360 00:17:41,422 --> 00:17:44,034 base or velo forte, which are based on real 361 00:17:44,072 --> 00:17:47,026 food. For those with sensitive stomachs, these can be 362 00:17:47,048 --> 00:17:49,814 good options as they tend to be better tolerated than those with 363 00:17:49,852 --> 00:17:52,726 synthetic ingredients. Although it's worth keeping an 364 00:17:52,748 --> 00:17:55,560 eye out because they often have a lower carb content. 365 00:17:57,050 --> 00:17:59,150 So we've talked about caffeine 366 00:17:59,330 --> 00:18:01,830 texture, taste, electrolytes, 367 00:18:01,910 --> 00:18:04,394 carbs. What else should we think 368 00:18:04,432 --> 00:18:07,130 about? For me, a good starting 369 00:18:07,200 --> 00:18:10,074 point is looking at what fuel is on 370 00:18:10,112 --> 00:18:11,530 course during a race. 371 00:18:12,990 --> 00:18:14,140 This can have. 372 00:18:17,660 --> 00:18:20,504 So we've talked about a lot of the kind of things to 373 00:18:20,542 --> 00:18:23,370 look out for in gels, but where to start? 374 00:18:24,300 --> 00:18:27,224 I often think a good starting point is looking at 375 00:18:27,262 --> 00:18:29,740 what fuel is on course during your race. 376 00:18:30,800 --> 00:18:33,640 It can mean that you can use the gels at aid stations 377 00:18:33,720 --> 00:18:36,636 and maybe carry one or two less on your 378 00:18:36,658 --> 00:18:39,250 body. Oh, my God. 379 00:18:41,860 --> 00:18:44,576 So we've talked about what to look out for in 380 00:18:44,758 --> 00:18:47,616 your sports nutrition, like the texture, the taste, the 381 00:18:47,638 --> 00:18:50,544 carbs, the electrolytes, the caffeine. But where 382 00:18:50,582 --> 00:18:53,440 do you actually start when it comes to fueling? 383 00:18:53,940 --> 00:18:56,692 Well, I like to look at what fuel is on 384 00:18:56,746 --> 00:18:59,716 course during my race. This means that 385 00:18:59,738 --> 00:19:02,596 you can use the gels at the aid stations and hopefully carry one 386 00:19:02,618 --> 00:19:05,576 or two less and also buy one or two less because they can get quite 387 00:19:05,598 --> 00:19:08,408 expensive. Don't forget we've got the 388 00:19:08,414 --> 00:19:11,304 10% off code, so listen at the end 389 00:19:11,342 --> 00:19:13,210 and I will share it with you again. 390 00:19:14,140 --> 00:19:17,128 London Marathon has leukosade gels on course, so if 391 00:19:17,134 --> 00:19:19,932 you're planning on using these on race sits worth giving them a try 392 00:19:19,986 --> 00:19:22,984 during training. For those running Manchester Marathon, 393 00:19:23,032 --> 00:19:25,368 you'll find go sis 394 00:19:25,464 --> 00:19:28,456 gels or sis go. Not really sure 395 00:19:28,498 --> 00:19:31,104 which way you call it, but we'll link it below. 396 00:19:31,302 --> 00:19:34,144 And those at, uh, Brighton, you'll find high 397 00:19:34,182 --> 00:19:35,250 five on course. 398 00:19:36,980 --> 00:19:39,676 Some other things to think about. I know it's 399 00:19:39,708 --> 00:19:42,308 confusing, you've just got to keep 400 00:19:42,394 --> 00:19:44,230 working at it. But 401 00:19:46,520 --> 00:19:49,204 another thing to think about is how you're going to 402 00:19:49,242 --> 00:19:52,036 carry your fuel. Are you going to stuff your 403 00:19:52,058 --> 00:19:54,932 pockets, bring a hydration vest, have your friends and family 404 00:19:54,986 --> 00:19:57,864 hold them for you? If, like me, you need 405 00:19:57,902 --> 00:20:00,776 six or seven gels, this is definitely worth considering when 406 00:20:00,798 --> 00:20:03,444 picking your fuel of choice. I had my mum standing 407 00:20:03,492 --> 00:20:06,472 with some of my gels during the London marathon and 408 00:20:06,526 --> 00:20:09,180 whilst it was really helpful, it was quite 409 00:20:09,250 --> 00:20:12,124 stressful, like knowing that I absolutely had to 410 00:20:12,162 --> 00:20:15,100 see her. So I had her at mile seven. 411 00:20:15,250 --> 00:20:18,136 So I'd already taken two gels and I got to replenish 412 00:20:18,168 --> 00:20:21,052 with three more at that point. Um, and I 413 00:20:21,106 --> 00:20:23,920 know it's not that crowded. I know exactly where we normally stand. 414 00:20:23,990 --> 00:20:26,496 But if you are relying on friends or family having the 415 00:20:26,518 --> 00:20:29,424 gels for you on course or whatever you've chosen to 416 00:20:29,462 --> 00:20:32,304 use, make sure you know exactly where they're going to be, when 417 00:20:32,342 --> 00:20:35,236 they're going to be there. And, um, they know how to 418 00:20:35,258 --> 00:20:37,750 look out for you and you know how to look out for them. 419 00:20:39,560 --> 00:20:42,436 It might also be worth considering things like how easy it 420 00:20:42,458 --> 00:20:45,156 is to open your fuel on the go. I found that the 421 00:20:45,178 --> 00:20:48,024 Velaforti gels are quite hard to open. 422 00:20:48,222 --> 00:20:50,792 Hopefully they've changed their packaging since I last tried 423 00:20:50,846 --> 00:20:53,524 them. Think about does it involve 424 00:20:53,572 --> 00:20:56,536 chewing your sports nutrition of choice like 425 00:20:56,638 --> 00:20:59,516 shoes, shop blocks, bars, that sort of 426 00:20:59,538 --> 00:21:02,476 thing. I personally find that when I'm really cold or if 427 00:21:02,498 --> 00:21:05,324 I'm trying to run quite fast, I 428 00:21:05,362 --> 00:21:08,332 struggle with shoes, but I'm totally fine taking them on 429 00:21:08,386 --> 00:21:11,070 like training runs or in warmer training. 430 00:21:12,340 --> 00:21:15,248 Are you going to walk while you fuel or are you going to 431 00:21:15,254 --> 00:21:18,176 try and take them on the run? Are you going to 432 00:21:18,198 --> 00:21:20,720 use the aid stations for your 433 00:21:20,790 --> 00:21:23,684 water? Are you going to try and carry it yourself? All 434 00:21:23,722 --> 00:21:24,790 things to consider, 435 00:21:26,600 --> 00:21:29,220 hopefully we've covered just about everything about energy 436 00:21:29,290 --> 00:21:32,276 gels and shoes and how to choose the right options for 437 00:21:32,298 --> 00:21:34,824 you. But if you do have any other questions, 438 00:21:35,022 --> 00:21:37,290 make sure to check out the xmars website. 439 00:21:37,660 --> 00:21:40,584 They have tons of information on there. Or 440 00:21:40,622 --> 00:21:43,284 send me an email or dm, um, on Instagram. 441 00:21:43,412 --> 00:21:46,376 I'm at the runnerbeans. Or, uh, you can 442 00:21:46,398 --> 00:21:49,244 email me at therunnerbeans@gmail.com and 443 00:21:49,282 --> 00:21:52,240 don't forget, you can save on all your fueling needs at xmiles m 444 00:21:52,240 --> 00:21:54,748 your one stop nutrition shop with the code 445 00:21:54,914 --> 00:21:56,190 c e r 446 00:21:56,640 --> 00:21:59,464 podpod ten. That's 447 00:21:59,512 --> 00:22:02,476 c e r po d ten 448 00:22:02,578 --> 00:22:05,180 for 10%. Uh, off sitewide 449 00:22:06,020 --> 00:22:09,004 tune in next time for episodes covering carb 450 00:22:09,052 --> 00:22:11,908 loading. We've got caffeine and performance where 451 00:22:11,914 --> 00:22:14,628 we really deep dive into the nitty gritty about 452 00:22:14,714 --> 00:22:17,348 why caffeine helps us, uh, perform 453 00:22:17,434 --> 00:22:20,128 better. And another episode 454 00:22:20,224 --> 00:22:22,884 on why everyone in the endurance world is talking about 455 00:22:22,922 --> 00:22:25,560 CBD right now. So make sure to subscribe, 456 00:22:25,980 --> 00:22:28,936 give us a rating and review and we 457 00:22:28,958 --> 00:22:31,930 will see you or hear from you next time. 458 00:22:36,620 --> 00:22:39,496 Tune in next time for episodes covering carb loading. 459 00:22:39,528 --> 00:22:42,124 With Featherstone nutrition, caffeine and 460 00:22:42,162 --> 00:22:44,664 performance, we're going to deep dive into the nitty gritty 461 00:22:44,712 --> 00:22:47,704 on why and how caffeine impacts 462 00:22:47,752 --> 00:22:50,508 performance and, um, discuss why everyone in the 463 00:22:50,514 --> 00:22:53,312 endurance world is talking about CBD right now. 464 00:22:53,366 --> 00:22:56,130 So make sure you subscribe, like 465 00:22:56,500 --> 00:22:59,408 leave us a rating and review all the good stuff. Love to 466 00:22:59,414 --> 00:23:02,384 hear from you. Slide into our DMs, give 467 00:23:02,422 --> 00:23:05,356 us a follow and we will hopefully 468 00:23:05,468 --> 00:23:08,320 join you on your run or your commute or 469 00:23:08,470 --> 00:23:11,316 just going to sleep. I listen to podcasts when I'm on the way to 470 00:23:11,338 --> 00:23:13,840 sleep. Um, when I'm trying to go to sleep 471 00:23:13,920 --> 00:23:14,550 so 472 00:23:16,920 --> 00:23:18,470 why do I do this? 473 00:23:21,960 --> 00:23:23,270 Give us a, like, 474 00:23:25,000 --> 00:23:27,524 subscribe, give us a like, 475 00:23:27,722 --> 00:23:30,716 leave us a rating and review. Get in touch, tell 476 00:23:30,738 --> 00:23:33,628 us what you want to hear about, and hopefully we 477 00:23:33,634 --> 00:23:36,056 will join you on your next run, your commute, 478 00:23:36,168 --> 00:23:39,068 or. I personally listen to a lot of podcasts, and I'm trying to go to 479 00:23:39,074 --> 00:23:41,960 sleep, so maybe that's where you're listening to this now. And, 480 00:23:41,960 --> 00:23:42,924 um, have a great 481 00:23:42,962 --> 00:23:49,180 weekend. 482 00:23:52,880 --> 00:23:53,240 Bye.