Table of Contents:
WHY DO ATHLETES NEED ELECTROLYTES?? ft. BINDILYTE review (the best natural electrolyte)
Video taken from the channel: Tia Chitty
Carnivore Diet Electrolyte and Salt FAQ | How much to take, what kinds and how to ingest it.
Video taken from the channel: Caitlin Weeks
Best Electrolyte Tablets For Runners, High5 Zero Review
Video taken from the channel: BEST RUNNING GEAR REVIEWS
Registered dietitian and competitive runner goes on carnivore diet for mood and endurance.
Video taken from the channel: Caitlin Weeks
BEST RUNNING NUTRITION TIPS | The Ginger Runner
Video taken from the channel: TheGingerRunner
Electrolytes for Runners and Triathletes | Hammer Nutrition Endurolytes/Fizz
Video taken from the channel: Dusty Spiller Triathlon
Why Pay More For Electrolyte Tablets?
Video taken from the channel: leonardmlee
The best electrolytes for runners contain key minerals and are free of artificial colors and sweeteners. Our dietitian picks the top electrolytes to fuel your runs. The 10 Best Electrolytes for Runners of 2020, According to a Dietitian Keep hydrated for better runs. By.The 8 Best Electrolyte Drinks of 2020, According to a Dietitian Fuel your body with essential minerals.
By. Eliza Savage, MS, RD, CDN. The 10 Best Electrolytes for Runners of 2020, According to a Dietitian. Fact checked by Shereen Lehman, MS The 8 Best Keto Supplements of 2020.
Electrolyte Drinks Electrolyte or sports drinks are designed to deliver liquid for hydration, fast-digesting carbohydrates for a source of energy, and some electrolytes (namely sodium) to.Electrolytes are important for your performance as a runner. But you don’t have to get them from sports drinks or chews alone. according to sports dietitian Natalie Rizzo, 10 Best.Runner Electrolyte Options.
What is the best way to replenish electrolytes? The reason many people even know the term electrolytes is thanks to sports drinks like Gatorade and Powerade, but let’s be honest you know I’m not going to recommend those! Not only are there additional chemicals and food coloring in there which can cause other.We advise athletes to experiment and see what works for them best in terms of electrolytes and water intake, while always taking different environments into account. (According to our experts opinion) Minerals and Vitamins for Runners Best Runner Supplements Reviewed: Minerals and Vitamins for Runners.After an intense workout, your body loses more than sweat.
It also loses electrolytes and essential minerals like sodium, chloride, potassium, and magnesium, says Marisa Michael, a registered dietitian and specialist in sports dietetics.“Electrolytes serve a number of purposes, such as fluid balance, muscle contraction, energy metabolism, and more,” she explains — all things that are.”Runners and other endurance athletes lose electrolytes in their sweat, making it especially important that they get enough in their diet,” says Jeffrey. More: Learn the Basics of Electrolytes and Their Importance to Athletes.
Muscle cramping is likely first to come to the minds of many runners worried about replenishing electrolyte levels.Electrolytes are minerals found in the body that help regulate fluids and muscle contractions. According to registered dietitian Kate Patton, MEd, RD, CCSD, LD, there is.
“The electrolytes lost in the highest concentrations through sweat are sodium and chloride,” says Maria Dalzot, a sports dietitian and competitive mountain runner based in Bellingham, Washington. “These electrolytes must be tightly regulated for the body to function properly.”.Electrolyte Supplements: Electrolyte capsules, often referred to as “Salt Pills” are a much better source of electrolytes to fuel runners on training runs and especially on race day. You are able to get the full spectrum of electrolytes that cause both positive and negative ions in your body, and in the right quantity to make an impact and.According to Lisa Dorfman, MS, RD, CSSD, LMHC, FAND, aka The Running Nutritionist, and author of Legally Lean: Sports Nutrition Strategies for Optimal Health & Performance, whey protein “is a fast protein in terms of getting into the muscle quickly and the best one to have right after exercise.
The other proteins like soy and casein are slower.The Best Things for Cleaning Your Tongue, According to Dentists and Hygienists the drugstore project 2/27/2020 at 10:49 a.m. The Supplement Made From Tree Bark That Calms a Singer’s ‘Chronic.
Running makes you sweat and to keep up with all that release you need to extra hydration. Water is always a go-to but sometimes you need more. That’s why we gathered the 10 Best Sports Drinks for Hydration so you can catch up with your electrolytes.Naturally sweet and rich in electrolytes, coconut water is basically nature’s Gatorade.
Here, dietitians share the best healthy coconut water brands to sip on.
List of related literature:
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from Athletic Training and Sports Medicine |
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from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance |
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from Equine Exercise Physiology |
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from The Cellulite Myth: It’s Not Fat, It’s Fascia |
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from Essentials of Exercise & Sport Nutrition: Science to Practice |
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from Physiology of Sport and Exercise |
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from Chemistry and Technology of Soft Drinks and Fruit Juices |
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from Equine Sports Medicine and Surgery E-Book |
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from Practical Applications in Sports Nutrition |
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from Fundamentals of Nursing E-Book: Active Learning for Collaborative Practice |
195 comments
Great sit down. Really enjoyed this conversation. I’ve been on carnivore for a year. I cheat every so often and go on sugar binges but as a whole I stick with it and feel better in all aspects. If you guys work out a lot and dont take in carbs you need to make sure you keep up your healthy fat intake or you’ll feel sluggish.
Bought some SIS Go Electrolyte Pink Grapefruit tablets (£8.00 for 20) the other day, which I recently tried out on a 70km ride. Whilst quite refreshing to drink in a diluted sort of way, I can’t say that my body noticed any difference? If they were in fact helping my body, then I think that I’ll follow the advice of Mr Wise Guy in future (see below), as its much cheaper, thank you:-)
You can buy electrolyte powder for peanuts from bulk powders or ebay. Failing that just put normal sugar and himalayan salt in Yr drinks and it will do almost same thing.
Amazon do a full box of 8tubes with 20 in per tube for between £28 and £42.
It’s estimated that 90 percent of the population is magnesium deficient and it’s pretty essential for sleep regulation.
The High 5 are £4 a tube, worth trying the Wiggle own brand as they are better priced but still sports specific. They also have recovery drink and gels.
Remembering my humble background in Pharmacology, I assure you that both concoctions are just different levels of the same rip-off. Most of what we sweat out is NaCl and KCl, everything else is negligible, at least during a 2-3-hour ride. Basically, all we need on a hot day is a pinch of salt (a source of sodium) in 500ml of water and one banana (a source of potassium) to eat sometime mid-ride. If you want to go fancy, brew 250ml of green tea, put it in a bidon, top it up with orange or grapefruit juice and add a pinch of salt. That will cost less than one tablet and it will cover all necessary nutrients and vitamins.
For a performance ride or a race, use the same drink, just add two tablespoons of honey to it and replace orange juice with mango juice. This will work better than a gel (or, rather, just like the gel, but without upsetting your stomach). The only possible drawback is that it will weigh you down 0.5 kg as opposed to the gel, which weighs next to nothing. However, water is needed anyway, and this drink is like the best of both worlds. For longer rides I take two bidons, and I have never had a bonk.
That is, of course, a recommendation for cyclists with normal sugar tolerance whose ability to use fast carbs as an energy source is not compromised.
I just make my own mix
1tbs of salt and 1tsp of koolaid and its works fine for me
The Aldi ones seem to be an alternative to Berrocca rather than an Electrolyte tab, hence the high Vit C, and your pee will be an interesting shade of yellow after using them continuously. Quite often the High5 Zero and SIS Hydro ones end up on sale somewhere for around £3.50 a tube. Worth keeping an eye out and stocking up, when the chance arises.
Yes, also LIDL sells them for a little over euro for 20 tabs in the same package. I like them because they taste great. However my friend who happened to be a pharmacist mentioned they are useless (all of them) and he even explained the principle how electrolytes should accumulate in a body and be released for energy and apparently in those tabs we are getting sorbitol and starch and not much more. So we need real fruits like bananas instead. This is one person (pharmacist) opinion, I am not pushing how true this is. I am still eating (drinking) them as they have nice mandarine flavour yumi!
Are rather brand guaranteed to have what’s in them as what they say on the label. That’s where I do not trust supplements no governing body
The SAD is a complete failure keto and carnivore have been a godsend for me,I only wish I knew the truth all those years I was listening to the doctors and government nutritional guidelines..
Fig Newtons in a sandwich baggy with potato chips (yeah, the chips get pulverized), Accel Gels (4:1 carbs to protein), and ususally a PBJ. I don’t always eat the PBJ though. I use safety pins to attach the gels and the other stuff go in the small pockets of the camel bak. Shot blocks are great, however, each time I have used them I ended up stopping to poop.
I like to make sole then put some of that into my glass of water. Makes me feel great!
Hi Leonard… here in Germany I bought at a Netto supermarket, 1 tube each of Magnisium, Calcium, and a multivitamin… the magnisium had 250mg pro tablet, the Calcium 500mg pro tablet and the multivitamin had Mag 112.5mg and Cal 200mg…. each tube with 17 tabs cost 55 €cents = 0,49 pence… but it’s a long way to come to safe 50%:-)… I’ll have to check the price at our Aldi
If I were you I’d stop taking these. Not healthy at all, in fact very bad for you; the best place for these are the bin. If you want to replenish your electrolytes do the following: half to a full lemon squeezed into a glass (vitamin C), half a tea spoon (minimum) of cream of tartar (potassium), two to three table spoons of organic cider vinegar with mother (acetic acid), half a tea spoon of Himalayan pink salt (sodium and trace minerals and potassium) topped up with hot filtered water. Also take a supplement of magnesium GLYCINATE. GLYCINATE is the preferred form of magnesium as it is easily absorbed, and does not cause as many problems as other form of magnesium do. Take this half an hour to one hour before you go on your ride. If it has been a particularly hot ride, and you have been sweating quite a bit, take another glass after you have finished.
I take magnesium only at night or after a long ride, seems to stop cramps
Not so much magnesium but more importantly your potassium. Magnesium and K+ share and odd relationship that magnesium won’t be replaced within the body without K+. The other lures are very important in their own way but just a bit of a fun fact without going into too much detail.
I out a quarter teaspoon of tablet salt, a banana and a magnesium tablet. You’ll get all you need.
As soon as something is marketed for cyclists the price goes way up! They know their market. Here in the states the ingredients are listed in order of amount contained therein. Often times a product is produced in the same factory and labeled differently for different markets. I always try to research what I am buying because of this. EVERYTHING in the states is MARKETING!! You can ALWAYS find a cheaper alternative if you look, often times with the EXACT same ingredients!! It’s quite annoying.
One thing I’d caution…which ever version you buy…is dilution into water. People forget that on very very long rides guzzling this stuff back that is too concentrated (or when you dont have enough pure water in between concentrated electrolyte gulps) upsets the osmotic pressure in the kidneys.
I do think you’ll need to add salt to those ones but definitely a good supplement. I have one daily for immune system boost, but use the specialist sport tablets to replace salt from sweating (Sudium) and reduce cramping (Which I think requires potassium amongst other things).
Been using Aldi tropical ones for refills when I’m out and about for convenience. Only side note is watch your urine after, it can be very misleading as the effervescent tabs make it go a wonder shade of yellow. Could be seen as dehydration. Off out in this beautiful weather now, be safe people
They would rather have people play wack a mole with their blood sugar all day and then chastise you when your A1c is off the charts!!!
We have Aldi here in the states too. But, I can’t stress enough, B1, B6, and B12… which the cheaper one has… B1, B6, B12 taken daily will double or triple your fitness. It tripled mine.
Wake me up when your ready to get to the the point of the topic…
For long runs or races, I wear a wrist band that has a pocket and store jelly beans to eat every mile after mile 5, and for fluid I drink lucozade, usually following the same pattern. Can’t use the gels because of digestion issues, but jelly beans seem OK, except when they stick to your teeth… I try to gradually eat more carbs the week leading up to the race and have a decent breakfast (4 slices of toast about 2 1/2 hours before a half marathon serves me well). It’s usually after the race that I have trouble with, I try to eat something soon after finishing but I’ve no appetite after the 13 miles so force myself to eat!
Eating is a part of my life instead of dominating my thoughts
Right on, exactly how I feel!
Those tablets look interesting. I get my goodies at Decathlon, especially the powder I always use is Aptonia ISO+ which contains all the stuff that helps when doing long rides, and in hot weather since I sweat quite abit this has helped me tremendously!
Example: 1-water bottle with powder, 1-water bottle without (just water), and 2-3 small pick me up snacks, will do me for a 100k ride.
Now mind you, this is ONLY when I have reached optimum weight, and endurance training!
Any money that goes towards my cycling is well worth it in my opinion.
But then again, one should use what ever works best for them…
Glad to see you are doing great:-)
These are good only if you’re activity last more than an hour. You can also make your own, 700 ml water, 300 ml real fruit juice and pinch of salt. Keep on riding…
Managed to grab myself a bidon thrown away by one of the Lotto Soudal riders on TDF in 2018 and what pro performance enhancing concoction was in it?
Plain old unadulterated water.
Good tip. Thanks for sharing. I keep a tube in the garage for when I am on my turbo. I only use it for hard/longer sessions.
I run 1.5 miles then eat a steak. I’m lazycorrectiontry to run
Hi Leonard, great as always. I would personally stay away from the higher sodium tablets because of blood pressure issues. That is just me as an old guy though.
What about potassium or magnesium? Which is best, potassium chloride or potassium citrate?
Coconut water……. https://www.ncbi.nlm.nih.gov/pubmed/12056182
Wonder if Aldi in the US carries those, can anyone confirm? I’m a big fan of the Scratch Labs powder, it has a mellow taste and is made from actual fruit for the flavoring. But it is pricey at $1USD/serving.
You were fleeced at Wiggle at that price…..they often have those tabs at at much cheaper price if you don’t mind the flavour…..currently try the same using Wiggles own brand. Pretty much the same contents.
As far as electrolytes go sodium and potassium are the important ones, the zero tabs taste nice, but the sodium and potassium levels in those are way too low to be of any use, they’re just playing it safe with very low levels as there’s a lot of confusion about salt, id just get the Aldi ones for the taste and the vit C, then add some salt substitute (Lo salt) as it contains both sodium and potassium, you’re gonna want about half a teaspoon per 500ml bison.
Yes. The food in my mom’s memory care is dreadful. Guidelines for schools, hospitals, and other facilities need to change.
cream of tartar powder is potassium,so perhaps just add half a teaspoon of that to your biden.
just use squash if you want to flavour your water. add some salt if you are a heavy sweater.
the vitamin tabs aren’t really appropriate for drinking on the bike. research shows vitamin c supplements inhibit cycling training adaptations so could make you slower long term ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4001759/)
Just add Himalayan Pink Salt or Celtic sea salt to your drink
I used similar tablets for years, but now I just carry good ‘ole Gatorade that way I get my sugar (carbs) and my electrolytes at the same time while out riding; it’s been working fine for me. I get the 32oz (946ml) bottles for $1 from Walmart, so the price is right. I may get some more of those tabs and drop them in my Gatorade and get a turbo boost of electrolytes…uhmmm I drink the Gatorade Zero when off the bike for the electrolytes. Those powdered mix carbohydrate/energy drinks messes with my stomach while riding, so I had to cut back on them, but I’ve found that Skratch Lab powdered mix is ok. So, now it’s Gatorade or Skratch.
A lot lighter than using a sports drink, although I have watch my sodium intake due to high blood PSI.
For those in the UK, Home Bargains do a zero calorie electrolyte tablet, also in tubes of 20 has everything the more expensive Zero tab has, think i got my last lot at a pound a tube if you buy in multiples. I’m fond of the cherry flavour.
for the recreational cyclists (like 99% of the audience here are) there is no need for tablets have a water with honey, salt and lemon, or a tea or anything else none of us is professional who is training 40h/week on the bike 😉
Sounds like those ingredients are used to make a bomb. I guess one is more explosive than the other!
Bring Aldi to Japan!!!! (My Mum raves about it but I told her to be wary of overly cheap meat!)
Eight quid is extortionate.. the Aldi ones would be fine with some salt added
I am really struggling with constipation. It has been three weeks since I’ve had a bowel movement. What can I do? Should I be concerned? I am going to try putting salt in my water. I have been dehydrated and excessively thirsty. Thanks.
I have bought these from home bargains for about 65p to a £1.. I too always used to buy from wiggle..not anymore.. however I only use for indoor cycling.
I do use those expensive tablets for my Low Carb eating plan. And get them half price as I buy 8 tubes. But that sounds like a nice bargain. I may try that Yes! cool. Thanks for the video.
I buy a big package of blank powder electolytes, one packages cost $18 and last 6 months
I use the Nuun hydration products myself over here in The States; they’ve been very good, even on days when I just work out and not ride. (I WISH I could find them for around a dollar here, LOL!)
Since I’m a big guy myself, I sweat like a stuck pig and constantly battle with keeping hydrated. Nuun seems to do the trick, but I wouldn’t mind finding a more natural solution, as one of your other posters pointed out here in the comments.
Great content, sir! Very informative as always!
C02 cartridge is the perfect example of this, for the restaurant industry it coat pennies but slap the word velo on it and a bike sticker sells for 10x the price.
Thanks for sharing! I would imagine the Aldi products fits the needs of the vast majority of recreational cyclists and look to have a strong place in the market. The extra potassium and magnesium of the more expensive products may be beneficial, and fractionally more rapidly adsorbed by the body from solution than say a banana (potassium) and oaty flapjack (magnesium)… but that’s splitting hairs for most of us and who doesn’t enjoy ‘proper food’?! A pinch of table salt is an even cheaper alternative with an even narrower electrolyte profile… and some keen athletes will buy individual electrolytes in bulk and concoct their own balance, and even base it on their sweat composition, sweat rate, etc. But the Aldi product is good news for the customer as it’s extra competition for the market driving future improvement and value cheers Leonard!
Bang goes any sponsorship deal with Wiggle hehe
Top Tip Thanks.
Ever wonder why your sweat tastes salty? It’s the key component! If you start with salt but on the go you still need to drop it in
Hi Leonard,
I’ve used the Aldi tablets for a while and find them ideal. As for price it’s a no brainer. I get the orange flavoured and add one to my orange squash in my drinks bottle.
I’ve been using the Aldi ones for a few years now and just as good as the more expensive ones imo. Only thing is I haven’t been able to get any for the past couple of months as they seem to be on the list of panic buying/hoarding items so are now constantly out of stock (they were only 75p in March 2020). Strangely enough ebay is full of listings of this exact product at vastly increased prices!
I have noticed since I started using these some 4 to 5 years ago and they have risen in price every time I try to buy them, so I only buy them now on special offer, but no more I’m off to Aldi as I always carry Bananas anyway. Thanks, Leonard.
I used to use the Wiggle ones until I started to make my own. A piece of lime, dash of salt and a splash of whatever juice I have laying around. I cycle around 80 km’s a day in 30 plus degree weather this time of year and it does the trick. I prefer the more natural route but a £1 does seem reasonable.
Avoiding salt completely is bad. I good guide is to taste your own sweat if it tastes sweet you need more salt.
I worked on a ship without salt tablets and I snapped a few tendons in me left knee. So it’s a good idea to maintain electrolyte levels.
Thanks for the tip, I’ll be off to Aldi then.
Asda do a few sports drinks too.
How funny! I just came in the room after making my electrolyte water, and saw you uploaded this video! I absolutely love my orange flavor electrolyte powder. That’s how it comes here, and they sell them in single packs. The one I get is 5 baht per pack, which is approx 15 cents (U.S.). I usually buy 10 packs at a time, because I do drink these two to three times a day.
IMO potassium is pretty important. However, one can always carry a banana in a jersey pocket and get potassium.
First!!!!!!! You’ll need more than fancy tablets to beat me!!!
Thank you! I got these recommended today at my local running store. Wasn’t really informed about them, the lady told me they’re great. But your very well help me understand. Going to try them tomorrow with my 26 mile run. Training for my 100km ultramarathon
I ran my 4th or 5th Grandmas Marathon this year. I cramped in my left leg this year at mile 20 or 21. My leg was stiff when I finished at 4:06. Might this help?
Picked up some Endurolytes caps as a result of a training ride, of cramping near the end. What I need to do is also pick up some spicy mustard packets. That’s another trick I learned while cycling.
could i take electrolytes caps and hammer gel at the same Time?
Overall, decent video and informative. Regarding gels, not a big fan of them. I believe if you are 5 miles or less, you should be o.k. But 10k, you may need…but I keep it simple, the idea of energy comes in many forms….I can eat candy corn, mike and ike, or good old fashion jelly beans (3-4). You just need energy, but on long runs, they may be an issue, and I truly like the stinger gel. Also, if you need a backup plan, this just says your plan was not a good one in the first place. If you had time to prep for run day, and incorporated a run plan, you should be know what works. IF it doesnt work for you run day, then something else is wrong. Thats just me.! Also, on a lighter note, 20 oz per hour…..darn it, your bladder is made of baleen….160 oz or more….how can you eat, stomach willl be full of water most of time.
I keep kosher which limits options a little, but less than you might think. Primarily it means no chews aside from Sport Beans but watermelon sport beans are my jam. Because I often use run-walk intervals, having two sport beans each walk interval until the bag is gone is a good option for me. Lately I have been alternating that with a gel, so at 4 miles I will have a gel, then at 8 sport beans and so on, alternating. I like Nuun, but the Nuun endurance gets boring. I think a bag of pretzels late in a run would be nice but haven’t tried it yet.
Very good info. Thank you.
I run OCRs (primarily Spartan Races). I did a 9 mile recently and uses 1 gel, 1 clif bar, and just hydrated at the water stations along the way (they provide 1 per mile usually). I made it to the end feeling like I still had some fuel in the tank, so it worked!
Thanks again.
I do believe eating as much high fat, high nutritional meat, is a major key to long term health. I have tried every diet one can think of. I eventually figured out, mostly all meat and fruit, butter lettuce for my 1 vegetable….along with butter and occasional melted cheese/ cheese sauces, with foods….does everything right for the body. When I tried vegetarian(included eggs, cheese and butter) and vegan, my body clearly told me meat is required after trying those for 4-6 weeks. I also tried the carnivore diet for 6 weeks. How I did it, I ate meat fat and meat broth with all meals, I rotated my meats often, rotating through every meat there is as far as I know. I take extremely solid high quality suppliments from Shaklee..especially the electrolyte supplement….which is extremely important with the carnivore diet…anyway all Shaklee products are non gmo, and go through many raw materials tests…..to make their product as pure and natural as possible…no other supplement company that I know of, does that. My body made it very clear to me, for the best long term health, fruits are required as well. Most everyone eats differently in terms of their meat, or plant food intake, but I do believe 100%, everyone should avoid grains…especially wheat…as my brother proved that is the main culprit for weight gain, as he has lost 50-60 lbs over the past 2-3 mths, and tested the grains as he was losing weight, and very quickly put back 8 lbs before quickly removing them again. Anyway, any extreme diet is wrong, our bodies and DNA codes have changed a ton, since people would eat mostly meat back in the day. The people in the world living the longest healthiest lives, eat a solid combination of meat, and fruits/some veggies, and in some cases, simple easy to digest grains, from the way they cook that. Anyway, just wanted to share that with everyone…if your eating carnivore, your destroying your long term health, its just a matter of when. Don’t do it. Peace, healing, and higher good to all of you.
Hi Ethan! Great video as always!
Am planning my first ultra in april but am not sure what to eat during training and during the race. I run a lot so the mental part I don’t see as a problem. Thing is, my stomach cannot handle too much sugar and gels etc (tried that on a marathon some years ago). These last few years I do almost all of my runs on an empty stomach or with a vegateble-based sports drink called nitro ndure. But no runs longer than 25k. Any suggestions on what to eat and drink while training and for the race itself, preferably not sugar-based?
I’ve tried everything. “Real” food, baby food, Tailwind, peanut butter protein balls, water, sports drink everything. But come 40km, I’m sick and puke and then its downhill from there. Even after taking an anti-nausea pill, I’m puking an hour later. Then I quit and pull out of the race. Back at camp I feel 100% fine an hour or two later. After this weekend’s hundo attempt (bailed due to nausea and who knows what), I downed 2 liters of fizzy pop, 3 chocolate milks, and some other drinks. So am I drinking too little in the run? I don’t fkin know anymore. I’m way fit enough, don’t have a single ache in my body, but my stomach/nutrition lets me down every time.
For ultras I smash an avocado at mile 25, and salty nuts/crisps after 30miles…coco water is far superior to h2o so give that try. And despite all running adverts etc. I NEVER eat a banana ha. As a nutrionist, ultra runner, mountain climber, open water swimmer and country to country cyclist, my no.1 advice is try Plant Based diet, you’ll see huge difference in both recovery times and event finish times!
You are a wonderful and relatable personality in the running world. Enjoy all your videos and Kim is adorable too! Best!
As a former 5k,8k,and 10k runner I never used a food during or water. My best performances came after a typical carbo load 48 hours before. And drinking one or two heavy stout beers
have you ever tried KRAMPKRUSHERS?
what do you think
is it a good product?
Extremely helpful. Got my first official ultra endurance this weekend and so many questions of fueling was answered by you. Last weekend I found that pancakes help me during my practice run.
I use my hunger to get through the miles and usually snack on a small amount of dried meat. I try to simulate ancient hunter gatherers.
Wow, I totally agree with her. I Dont trust most dieticians due to them following the food pyramid. I went down that road for 6 years being vegan.I’m so glad I’m out of that world. All I eat is meat now. Thanks for sharing this video.
Bananas! I have really only run distances up to 11 miles, and I’m training for my first half, but I’ve been running for years. I have so far found that a banana 15-30 minutes before the run will get me through anything! It gets me through all kinds of mileage so far. Go bananas I realize 11 miles is kind of a wimpy sounding number compared to the rest of these comments. But it works for me
Love your vids. I’ve watched this at least 7 times over the years. This is actually the first vid I found of you. Now I listen to all your Monday shows during my training runs.
I just got into running over the summer and all of your videos have really helped keep me entertained / interested throughout my journey. Seeing this, I’m really glad I got into running after you learned about lighting and haircuts.
Do NOT need salmon, almonds good….need:-chia seeds-big salads, mostly those inspired by Dr. J Fuhrman, and a Fuhrman-type dressing-No meat, salmon is not important and is long term harmful-nuts and seeds, nuts and seeds-chia seeds-pumpkin seeds-Hemp seeds-bean burgers homemade, not store vegan crap-mushroomsbean or edamame pastas-limit to no alcohol-berries, oatmeal, Ezekiel toast before run
Tailwind and honey stinger waffles (honey, cinnamon, and salted caramel) are my go to sources for anything 4+ hrs. Training for my first 50k next April and this is working so far.
Well, I’ll tell you what didn’t work: winging a marathon, eating one Gatorade chew pack half way through and drinking Gatorade at every aid station. I bonked at mile 20 and spent the rest of the day on the toilet. I almost gave up on distance running after that. Now I’m working on dialing in my nutrition and hydration. For now, I’m keeping it simple with Clif Bloks every 20-30 minutes and 40-60 oz of water every hour.
Can you please make an updated video on your nutrition tips?
Orange juice or Gatorade in my flask in the cage on my frame and a banana in pannier. Easy to get all of the electrolytes. Doesn’t really matter for me here on Cape Cod now as it is too damn cold to even sweat a drop.
I recommend everyone tries the My Spring Energy brand. Just started testing their products on some training runs and they have been pretty good so far. They are like a real food gel. Natural and delicious.
I love the diabetes analogy of keep setting your house on fire. That was brilliant! Great guest and show!
Good breakdown Marathons I stick to liquid hydration as pushing hard, ultras I take a gel every 15km (my stomach hates these) and a gu every 10km, then try to eat as much ‘real’ food like granola bars, nuts, and bananas to keep the stomach happy. I’ll usually have by 2 front bottles full of electrolyte mix and my camelpack full of water. Biggest mistake for me: not eating when im feeling great, but waiting until i bonk, which is too late.
Thank you for talking about how often you will take a gel. That’s where I get stumped on. (last summer was my first half marathon and it was also the first time I’ve ever had a gel)
A few things from experience:
try try and try what works for YOU
don’t try anything new on race day
don’t take for granted that what has worked before will work in the future… frustrating but it’s like that
nutrition for a 30k trail run is very different from a 100k obviously more simple on a 30k
your body (well mine at least) will crave more salty flavors and real foods later into a race. You may not stand anymore that sweet gel or bar at km50 that tastes awesome at km25, but might start fantasizing about a burger
not all sugars are equal focus on slower release complex sugars. I found that some of the cheaper extremely sweet bars were not only nauseating but also giving me an instant short rush followed by a longer way more problematic bonk. Honey stinger and GU gels are good for that they don’t make you crash.
understand your electrolyte balance and be able to manage it. I now choose to carry clear water and chew electrolytes. That allows me to balance my salt intake. You absolutely don’t want to feel dehydrated despite drinking in the middle of a section and only have water mixed with Nuun tablets or other electrolytes with you that will just dehydrate you more
don’t ditch the fats and the treats: jerky, ham, cheese… oh those feel good in later parts of races
but understand well what is a potential laxative, what can upset your gut, etc
Bottomline… it’s freaking hard to understand what works for you for what and at what stage… Trial and error and don’t judge by others’ experience everyone is different Tailwind is a disaster for me for instance, I have running mates who swear by it.
When i am going more than 50Ks i belt down a six pack of beer, pop the tops first and let them go flat first or you will be burping your guts up the whole way. Don’t believe me? why do think it’s called a “Beer Belly” coz beer is full of you beaut nutrition……. my secret weapon is now out there.
Microwaved potatoes, gels, baby food in easy carry tubes, crackers and cliff bars. I find cargo panted swim suits has the pockets I need with a UD vest for my pedialyte and water mix.
This is massively useful and interesting I normally take a plain pizza a day before the run. Before the run I take bananas and raisons bagels with jam or honey. whilst i’m running, It’s different, I cant take ‘true food or bars’ my body just doesn’t accept it, its 1 or 2 energy Jells (SIS) and 1/2 litres of water per hour.
Thanks for the info, running my first ultra this weekend. I hope they have pizza at the water stops. Haha
and for liquid nutrition, it looks like cocaine in that plastic bag
Cool. I was carrying a mandarine and a couple little natural fruit roll up type things on longer runs. I’m moving towards honey packets now tho.
for my nutrition i use dattes and a normal size banana. nice by the way
Couple of doughnuts and a strong coffee before an ultramarathon is all I ever need. A few toffees and some beef jerky along the way to keep me going helps as well!
And a pizza afterwards is compulsory 😉
Mix of liquid, real and miscellaneous. H24 Prolong as my liquid, cheese sandwiches for real food and my guilty treat at roughly every 20mile segment is Starbucks double shot espresso.
This is for ultras, varying from 33miles to 135miles. Typically only liquid fuel with 1 or 2 cheese butties for short ultra. mix the powder on the go by carrying empty soft flasks.
Half marathons/ longer runs i use a 80/20 water to gatorade mix before the run and during i use either clif shot blocs or a gu packet every 40 minutes or 4 to 5 miles.
love your style and the thoroughness of your reviews, youtube needs more people like you
Before a recent 10k two tablespoons of butter, nothing else except coffee and water. I ran well.
What would you use if you were type 1 diabetic and running a half/ full marathon???
My first 50K earlier this year went well with Tailwind, a couple of Hammer Gels, and few pieces of fruit like salted watermelon, orange slices, and pieces of bananas. Oh, and a couple of salted plaint chips too. It worked out pretty well.:)
I love Tailwinds. I just PR’d at Diva with Tailwinds. combining that with Clif Bloks and water
i dont know if its just me but im finding i like apple sauce and fruit bars
I don’t seem to have enough one hour plus long runs in this 16 week training program prior to my marathon to perfect my nutrition strategy, so I just need to do my best with experimentation and hope for the best on race day. A general guideline helps, but as you say, everyone and every day is so vastly different. The race conditions can be positively unpredictable and can totally change things. I haven’t run a marathon in 15 years and I guess I just have to accept that there’s NOT a super fast way to power through the learning curve again with nutrition. Some days are good and some days are not good and it can even be difficult to tell if it is BECAUSE of the nutrition/hydration issue or just any other external force. It’ll take more than one marathon for me to figure out the nutrition/hydration and even still, things can change with what works today vs. tomorrow, like you say. I’ve been mostly training with just a sports drink and trying to drink several gulps at each mile mark. I recently added a gel every hour. That worked well, but then I heard that I should only take gels with water. Now I’m faced with questioning if I should dilute my sports drink more if I’m going to eat the gels or if I should not. The race is next Saturday and I’ve run out of runs to try that to know if that is a good idea. I’m not supposed to do anything DIFFERENT for race day, so I’ll probably just do the same thing as the last long run that worked even though it is not recommended.:-/ It is an ever evolving science project.
You need sodium and potassium for it to be an electrolyte replacement tab. Without those it sounds like they are a vitamin c tablet
200/300 calorie per hour? That sounds… very little? Running 10k uses something between 600 and 800 calories, and you do that under an hour.
Two things you did not mention about “real food”: it takes longer to digest, specially fibery fruits, complex carbs or fats plus meat. Gels and liquids go almost straight into the intestines for absorption. Also, gels are very sweet. Sweet is good. if you’re feeling a bit drained, putting something sweet in your mouth kick gives you an instant energy boost.
For my marathons I pack 400/600 calories in gels, one each 10k or so and rely on the sports drinks at drinking stations.
For longer than that, I’ll rely on sports drinks from the race if the drink stations are close to each other, else I’ll take a pouch with no more than a liter and refill it if necessary. I’ll mix this with gels all the way, and some fruit (oranges or banana). I can’t stand eating anything that require chewing while I’m running and panting. I’ll also carry a small bottle with some clean water.
And speaking of eating while running, using a nasal strip that opens your nostrils (typically marketed to prevent snoring), makes a world of difference, because you can put stuff in your mouth and still breath easily.
i vary nutrition based on if im training for a race or if im just doing a casual long run, for the casual ill bring real food like dates, but for training and race day i just do sport drinks cause ive found its easier to maintain pace while drinking
I personally like gels with high amount of sodium and maybe caffeine and or sugar. Some sort of instant energy plus some sort if “slower energy” in one package. 1 gel per 30-40 minutes on a marathon seems to work well…
But as in the video, I love that he GR opens with “what worked for me might not work for you (or even me)”
I use Himalayan pink salt from dollar tree. I also get a bottled water with electrolytes in it.
I wish I had watched your video before I ran my half this past Sunday. Now I know! Thank you!
I’m a Tailwind, Gu and Nuun guy, though have been considering some of the Hammer products
Ethan do you by chance have a vid up that shows approx what you are taking in nutrition wise over the course of either a 50km or 100km event? I’m still struggling to (and probably never will) nail this aspect of training so it would be great to see what you are using/carrying… Love your work, keep it up from NZ.
thumbs down for the “doctor line”. They don’t have any basic notion on nutrition (if not to say on health issue prevention) in the first place.
Anyone have an idea on what to use if you live the Paleo/Whole30 life style were I eat little to know sugar? My main source of sugar is fruit.
I use plain tap water and for a bit of flavor I use a squirt of MEO water flavoring. If I plan an all day ride in hot weather I will add a pinch of salt. The science has proven that these electrolyte drinks do not do anything for cramps so if you’re drinking that stuff for that you’re wasting your time and money.
These are great tips! Basic, not specific, because everyone’s body is different & responds differently to running/exercise & food.
I recently did a 24 hour obstical course race and used about 20 scoops of tailwind and when I was hungry I’d have a pop tart and late in the night 1 bowl of Roman noodles. I tried slim Jim’s mid race and I vomited 3 miles later.
Great video, wildly varied topic. I start with a regular breakfast 2 hours prior to race start. Clif shot bloks have been working for me pretty solid. I did try hammer liquid nutrition recently, but couldn’t get over the horrid taste of a warm flavored drink.
I love Redmond’s!!! I always salt my water and put a liquid magnesium in it also! A great book that readly helps understanding the importance of salt is The Salt Fix. In addition to your recommendations on salt intake I also take extra salt right before exercise:) Thanks for this reminder!
Can I summarize an 11 minute video for you? Try a bunch of stuff when training and see what works best for YOU.
As recently got started training for 100km race, I am trying with GU gels and also electrolytes from Nunn.
Last time I went out, maybe the weather was more hot than expected and lose more electrolytes and had for my first time ever some cramps in the right leg, that´s why I am giving a try on Nunn.
During these months in the summer will see how it goes with my choices of gel, bar and electrolytes so I can apply later on into the race day, hopefully I can still eat the same and also some real food in the aid stations.
Thanks for the tips.
Great interview! As a fellow runner, love to hear from an endurance athlete’s perspective. She’s soooooo inspiring!❤ Thank you for your work, Caitlin.
I’m a type one diabetic, when I was 18 yrs old I spent a week at tbe hospital with DKA (DIABETES KETOACIDOSIS) and I remembered what I was fed in the hospital as breakfast a piece of angel cake, some fat free milk, apple juice, 1 “egg”, margarine and a slice of toast? and I was there because I almost went into a diabetic coma for high blood sugar levels. And they were feeding this to me, I even asked the doctor because it seemed weird to me, he checked and he said yes, that’s the diet for diabetics. Maybe don’t eat the cake yet save it for later.
I want to become a nutritionist but idk now after watching this, it seems like a hard work, fighting against so much power!
I think I’ll try these as I buy from Asda but they’re a bit bland.. these seem better as I am an aldi fan as i can’t get there as easily as Asda, but I’ll make the effort! but saying that it’s up by work so can’t argue really
This was WONDERFUL! I only wish it was “required viewing” for everyone! Thanks!
I’m not 100% carnivore either but the percentage I am I LOVE!!!!
You know I believe that people from the AHA ADA and USDA need to be imprisoned for what they have done.
The day of reckoning cant come soon enough for me.
Did you ever hear Mark Sissons opinion on long distance running..just curious.
You are right though people do not want to change their carb addictions or style of eating. It’s very interesting that people really don’t care. What can we do…the human mind is the hardest to change, only God can show us what and when we need to change…but we have to be open to hearing from Him.
I absolutely Love that, Caitlin is allowing this presenter to tell her story and only involves herself when she has something relevant to add. Thank you, Caitlin.
Interesting video, thanks! At the moment for less than 10k I might have 1 gel at the halfway point ( currently using SiS brand) but I’m keen to try the tailwind powder, as it’s an all in one so less to carry, and I can mix it into my hydration pack for longer trail runs.
I only do short distances (4 miles or less) but it’s at a very fast pace for me so I don’t think I need nutrition on the runs.
I ran my first 50k trail race this weekend but I kinda bonked at about mile 22 when I started to cramp up in the calf. I just don’t care to drink while running. Thinking about trying Trailwind and maybe a hydration vest to pack the water. Thanks for the tips E…
I agree 110% Dr. Joslin treated his own mother with a ketogenic diet and Harvard never even put it on the front page!! What a joke these people are!!!
I always wonder what dietitian are thinking when they prepare menus for hospitalized diabetics
Seen incredible achievements by participants using High5 Zero at Cyprus Ultra Marathon.
This is an amazing vlog. I changed my diet three years ago and a ton of this info wasn’t available three years ago… And now it is changing. This is a great talk! Thank you!
Nothing like an athlete/nutritionist living and sharing this enlighted experience, doesnt get more real than this.
This was an interesting interview and I learned a lot. I’m so used to not eating salt taught it was BAD for your heart.
Just finished 1lb of slow-roasted pork belly with crispy crackling. I am SO happy to have found this way of eating, I have a better body now at 50 than I did at 18, flat stomach, defined muscles as if I spend all day in the gym, yet all I do is keep active each day. Carnivore rocks!
Everyone has different tastes but I really enjoy your posts. I’m really appreciate the calm, adult, non dramatic atmosphere.
Eat enough!!!!!!! YES
I traumatized my metabolism with food and starvation diets and cheat days
OMAD carnivore, I once had a Dr tell me I should eat a big breakfast to “jump start my metabolism”
Read the Science on Bile Acid Production, IGF1 and Heme Iron as it relates to eating meat and the possible negative implications.
Wow, thank you!
Great interview, very helpful and informative.
Glad to see you are doing well. I wish more RD’s would “buck the trend” and get out of the lane. It is so sad that we have to suffer simply due to big pharma’s greed.
Wishing you continued good health and success.
This is a very good conversation, not hypy. It seemed though, that most carbs Michelle mentioned were on the lousy side, simple carbs not whole food, plant based. I tried carnivore 2 years ago for 5 weeks, had my blood tested at that point and was horrified at the LDL level so I quit immediately. The long term effects of a carnivore diet are unknown. Many amateur nutritionists insist that high LDL being bad is a myth as a guy who has always been fit and 59, I don’t want to be the fit guy who has a heart attack. I went to a vegan diet to see how effective it is for recovery and energy levels as I still compete in CrossFit comps, triathlons and Spartan races and my performance has definitely been enhanced and I’ve not missed meat at all. Many people like Michelle swear to get many benefits from the carnivore diet and no one is in a position to dispute that but I choose to not go in that direction as the long term effects are too unknown at this point.
Michelle you should be on Zach’s Human Performance Outlier show
This was a great interview. Thank you for sharing your story. So glad you survived, gained strength from it and are thriving today to be an example for others and ambassador for change and improvement.
As a carnivore runner and coach myself, I admire and embrace Michelle’s challenges both on the roads and with the dietetics industry. We need an army of rebels like her:)
Another confirmation of how broke our society / medical community is today. Forcing those trying to help go along with bogus dangerous and blatantly wrong information is criminal. SAD…
Got some from home bargains for 79p per tube, ok they’re cheap but they taste disgusting.
How refreshing to meet an RD who gets it!! It’s an educational path I was on myself but didn’t because of the limitations and misinformation!
Enjoyed this interview. It’s great to hear educated well spoken females talk about nutrition and mental health.
I’ve been using the tropical ones from Aldi for a few months now. At a fraction of the price they are just as good. Highly recommend for anyone.
I’m hooked on these inspirational stories….. it’s really helpful…. only 2nd week into carnivore. (12months keto). I’m grateful my Hubby’s joined me, strangely enough he finds the concept of only eating meat as making total sense
You’ve just invoked silent assassin from Wiggle to come to your door
Great interview! I connect with Michelle’s story of disordered eating. I was in rehab twice for this. An employee sat next to me when I ate and drilled into me that I had to eat it all, and then followed me around to make sure I didn’t sneak into a bathroom. This did not help me or anyone else in treatment. This was in the 80s when fat free was the only way. My brain was starving for fat and animal foods. Decades later, I finally got it, and I am finding peace. Thank you for all you do.
Thanks Michelle! Loved listening to her story and the sad truth of dieticians in psych.
I agree with her the dieticians give bad advice. I work as a medical interpreter and hear this type advice all the time. A 18 year kid came in after football practice because he passed out. He was diagnosed with diabetes. He was prescribed lantus and humalog. I was called in to help out with communication for the mother. I could not believe what I heard when the dietician told him to keep a bag of candy in his glove compartment box just in case! I understand this dietician when she says that everyone has to stay in the lane assigned. Eating and abundance of sugar is what got this kid in trouble in the first place.Then he being advised to carry a bag of starburst inside his car and to only use them when he needs it. I was thinking to myself in what reality was she in asking a teenager to restrain himself from controlling his sugar addiction!
So true they want us to stay sick,and take pills instead of healing our body with the right foods
I love hearing the story of how others came to this way of living, Thank you both.
We humans evolved from vegetarian primates, this is generally agreed upon as settled science but there is mounting evidence that due to drastic environmental changes we became part-time carcass scavengers out of necessity then ultimately left our plant grazing digestive systems behind to become full blown meat eating hunters.
We have changed quite a bit to adapt to our environment but we have both a plant AND meat eating history as a species. As such, we possess biological traits of both the carnivore and herbivore.
We are resilient. Given enough time we can adapt to anything. The question is not whether we can eat meat or plants but which of the two are we currently adapted to efficiently digesting at this point in our evolutionary journey?
The answer is simple. We are structurally and chemically more adapted to efficiently digest meat than plants for our nutrients at this time.
Does anybody know about having low nitric oxide in the body and doing keto/ carnivore. It’s low in my body since before keto but it’s still low doing keto/ carnivor.
Great interview! Thank you for introducing us to such a variety of people and different perspectives of carnivore.
Great interview. I have noticed how much more comfortable you seem in these recent interviews.
Bought some zero tablets. 2.50 in B and M. Never tried them, next outing I will….Bet you I won’t gain Watts
I use the SIS GO hydro tabs in my camel bak for enduro trail riding. Easy to get the ratio right of you measure in with water. Works great. I am very pleased with these
Great video.. One caveat, The amount of protein must be watched if you are diabetic. I am a 72 year old type two diabetic and 3x heart bypass person and have never had better health markers in my life than since the switch from 20 total carbs per day ( which was very good for health) to 99% carnivore.
Salt in your water is fine LOL. once your use to high salt you dont taste it. I add a half tea spoon to a litre. Easy
Columbia, SC love your podcast, Been doing Carnivore keto two months, lost 19 lbs. Love the red man saw you recommended I have some.. thank you!
I got a gene test for MTHFR gene, I’m like many UK people heterozygous. So the cheaper one had folic acid inert one, I feel better on nothing or methyl folate, folic acid for me wraps around cell and prevents the good methyl folate getting in. Or the cheaper folinic acid ok too for me. Basically I need something closer to the plant type.
Hi Catlin
I don’t know if you remember me I spoke to you about 3 weeks ago about a stall on diet could not loose any weight on carnivore.., I am now 7 weeks in and lost 26lb…,, 22 of which in last 3 weeks.., I don’t know why it took so long to drop but hey just keeping you in the loop thanks for your videos they have kept me going lol
I enjoy nibbling on course Hamalayen pink salt. I keep in a small bottle and take it every where. I also salt my coffee with Redmends salt.
The B vits in the Aldi brand will more than make up for the lack of in the Zero brand. B vits help with many things in the body like metabolizing foods and fats into energy.
How do u get all your protein in for the day, especially, if u fast and do Omar. Having a hard time eating 110 grams in 2 meals let alone 1 meal a day
How much is a tbsp of the coarse salt compared to the fine version of the Redmond salt? Thank you
I don’t mind carrying a lightweight running pack either. I make my own trail mix: organic cranberries, dark chocolate and carob nibs, organic toasted coconut. I drink water and Gatorade (get them at race). My liquid sources are Shakeology (if I need a meal replacement) or Jay Robbs Vanilla protein if I just need a boost. I should try a gel or two.
Cheaper than my Ribena drink per ride = £1.50 £1.80, rip off!! My issue is I’m using sugary cereal bars & think idd certainly loose weight quickly if I cut out refined sugars whilst out cycling.
Water, mixed with 2/5ths fruit juice & add some salt to the water -> per the comment section..
KIDNEY STONE: LEMON JUICE PURE IN THE EVENING AROUND 1/2 CUP DUE TO ITS CITRIC ACIDS IT HELPS TO DISSOLVE STONE….. ALSO YOU CAN DRINK CHANCA PEDRA SUPPLEMENTS….. VIT D…… CALCIUM CITRATE AND POTASSIUM CITRATE ….ONE LAST THING IS HORESTAIL AND STINGING NETTLE SUPPLEMENT……I DISSOLVED MINE….
If you are doing a lot of working out or sweating you will need more salt. If you drink coffee you will again need more salt because it causes you to urinate out salt.
For me i know when i need more salt if I have a hunger feeling similar to that carb hunger you get when not on carnivore or keto.
Thank you. I have been diagnosed with hypothyroidism hypothyroidism,possible adrenal fatigue. I’ll be doing the 4 point adrenal salvia test next Friday so as to see how that is. I was interested in your comment that you have adrenal stress and Hashimoto.. You look great. Are those issues resolved with carnivore? I’m 65 and any wisdom, your experiences would be greatly appreciated. I eat organic grass fed ground beef. Sensitive to pork, eggs sad, maybe chicken, for sure dairy, sad includes butter. Love Redmond real salt. At times i sray from carnivore with bad results. Thanks again
Hi Leonardo.I would use the cheaper one.It contains leucine,,leucine is an amino acid.Ciao from semi lock down Italy
This is a timely video. I’ve been on the Carnivore diet for two weeks and all of my severe joint pain has gone!
However, I have been experiencing frequent ice pick headaches extremely painful. I will definitely up my salt intake.
Subscribed.
Costco also has pink salt which tastes pretty good: https://www.amazon.ca/Kirkland-Himalayan-Pink-Adjustable-Grinder/dp/B00JNEC1LK/ref=asc_df_B00JNEC1LK/?tag=bingshopdesk-20&linkCode=df0&hvadid=&hvpos=&hvnetw=o&hvrand=&hvpone=&hvptwo=&hvqmt=e&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=&hvtargid=pla-4584482460738282&psc=1
And potassium??? As they work together with disgusting potassium…
if I am tired I need more sun, more liver or more salt. Those always fix it.