Great tips! Fueling was the one aspect of 50ks I had down, thanks in large part to my cast iron stomach. I try ALLL the new foods on race day! 😆 My last 6 hour race, I waited until mile 14 to start fueling, and I performed terribly and didn't meet any of my goals. Lesson learned... don't get complacent, pay attention to the details from the start.
I like these video focusing on nutrition and it seems that few ultra distance runner are not eating enough . Great content as always , thank you for sharing Claire these top athletes advice .
Ibuprofen can also cause stomach irritation and nausea, so that's another reason to avoid it during an ultra! In some cases ibuprofen might be preferred over paracetamol as it is an anti-inflammatory as well as a painkiller, but I would never take it personally. If you really think you need it during a race I highly recommend speaking to a medic first. Stay safe and happy running! -Dr Rosie
Hi Joy, she might need iron supplements but be careful with those as they can make you constipated and affect the gut microbiome. Best to eat lots of leafy green veg and a combo of iron-rich food, plus vitamin C helps absorption oranges/orange juice helps - more info on iron-rich vegan foods here, google knows everything ;) www.vegansociety.com/resources/nutrition-and-health/nutrients/iron?gad_source=1&gclid=Cj0KCQjwjNS3BhChARIsAOxBM6rsrxRWmSJpjcgUE-2-KgWKrfVg0yyD029CZqguum77-2BYcOEhqdUaAoDMEALw_wcB Hope that helps! Claire
you don't need lots of carbs if you are fat adapted, maybe Scott is running at higher intensity (definitely is) but if I eat carbs I get sick, so I mostly eat fat and protein.
As a vegan and from what I remember reading one of his books, he definitely eats a more high carb diet so it makes sense that he eats that way in a race too
What about folks who have 20 grams or less of carbs per day (no grains, just a few berries)? Becoming "fat adapted" allows you to effectively burn body fat or consumed fat (zero seed oils, only animal fat or butter), but only if you do not raise your insulin levels by consuming carbs.. Fatty beef and eggs, repeat. Don't feed the bad bacteria. It wasn't until after I turned 60 that I found the low-carb folks and fixed my gut issues. My primary issue is electrolytes. It is so expensive I try bulk components from amazon. But they all look the same and I don't know if I can trust that the contents are what they say are. White powders from whatever origin. Always terrified it is some toxin from China. Is this okay?: (potassium citrate, magnesium citrate, calcium lactate, mined salt)
Great tips! Fueling was the one aspect of 50ks I had down, thanks in large part to my cast iron stomach. I try ALLL the new foods on race day! 😆 My last 6 hour race, I waited until mile 14 to start fueling, and I performed terribly and didn't meet any of my goals. Lesson learned... don't get complacent, pay attention to the details from the start.
Here's to your cast iron stomach! And eating earlier than mile 14 ;)
I like these video focusing on nutrition and it seems that few ultra distance runner are not eating enough . Great content as always , thank you for sharing Claire these top athletes advice .
Glad you like them!
Great video ! I plan to share this with alot of my endurance runner friends.
Please do! Thank you! Glad you liked it, Claire
Loved this one! I'm 2 weeks from my first ultra and this really helped!
Cool! There is a whole playlist of ultra advice here if that helps you? Good luck! Claire ruclips.net/p/PLyZ16LRfpz0Bce4YRfeVI2Dy6xtMmyLOg
Where do we stand on using Tylenol or Ibuprofen during ultras?
Not sure, best to ask a proper medical person on this one :)
Ibuprofen can also cause stomach irritation and nausea, so that's another reason to avoid it during an ultra!
In some cases ibuprofen might be preferred over paracetamol as it is an anti-inflammatory as well as a painkiller, but I would never take it personally.
If you really think you need it during a race I highly recommend speaking to a medic first.
Stay safe and happy running!
-Dr Rosie
Scott Jurek, how do you eat vegin without having nutritional deficiencies? Because my sister is vegin, and she is having trouble getting enough iron.
Hi Joy, she might need iron supplements but be careful with those as they can make you constipated and affect the gut microbiome. Best to eat lots of leafy green veg and a combo of iron-rich food, plus vitamin C helps absorption oranges/orange juice helps - more info on iron-rich vegan foods here, google knows everything ;) www.vegansociety.com/resources/nutrition-and-health/nutrients/iron?gad_source=1&gclid=Cj0KCQjwjNS3BhChARIsAOxBM6rsrxRWmSJpjcgUE-2-KgWKrfVg0yyD029CZqguum77-2BYcOEhqdUaAoDMEALw_wcB
Hope that helps! Claire
you don't need lots of carbs if you are fat adapted, maybe Scott is running at higher intensity (definitely is) but if I eat carbs I get sick, so I mostly eat fat and protein.
Thanks trails and beers!
As a vegan and from what I remember reading one of his books, he definitely eats a more high carb diet so it makes sense that he eats that way in a race too
What about folks who have 20 grams or less of carbs per day (no grains, just a few berries)? Becoming "fat adapted" allows you to effectively burn body fat or consumed fat (zero seed oils, only animal fat or butter), but only if you do not raise your insulin levels by consuming carbs.. Fatty beef and eggs, repeat. Don't feed the bad bacteria.
It wasn't until after I turned 60 that I found the low-carb folks and fixed my gut issues.
My primary issue is electrolytes. It is so expensive I try bulk components from amazon. But they all look the same and I don't know if I can trust that the contents are what they say are. White powders from whatever origin. Always terrified it is some toxin from China.
Is this okay?: (potassium citrate, magnesium citrate, calcium lactate, mined salt)
You need this film here from the Born to Run guys! ruclips.net/video/cvEklY2TYsQ/видео.html