[Script Info]
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[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.89,0:00:03.93,Default,,0000,0000,0000,,RICK: Hi and welcome to the Running Channel.
Dialogue: 0,0:00:03.93,0:00:05.74,Default,,0000,0000,0000,,I'm Rick and alongside Anna,
Dialogue: 0,0:00:05.74,0:00:09.40,Default,,0000,0000,0000,,we're going to be giving you tips on how to fuel those long runs.
Dialogue: 0,0:00:09.40,0:00:11.96,Default,,0000,0000,0000,,ANNA: That's right. We are going to go into the science behind what
Dialogue: 0,0:00:11.96,0:00:15.34,Default,,0000,0000,0000,,your body needs to fuel it through runs longer than
Dialogue: 0,0:00:15.34,0:00:18.48,Default,,0000,0000,0000,,an hour to give you all the advice that you need to
Dialogue: 0,0:00:18.48,0:00:22.22,Default,,0000,0000,0000,,nail your nutrition and training so you can get ready to race half-marathons,
Dialogue: 0,0:00:22.22,0:00:24.06,Default,,0000,0000,0000,,marathons, and even further.
Dialogue: 0,0:00:24.06,0:00:26.02,Default,,0000,0000,0000,,RICK: If you are new around here, don't forget to hit
Dialogue: 0,0:00:26.02,0:00:29.76,Default,,0000,0000,0000,,the subscribe button and [NOISE] tap the bell icon so you get notified
Dialogue: 0,0:00:29.76,0:00:32.02,Default,,0000,0000,0000,,and we upload new videos all about running,
Dialogue: 0,0:00:32.02,0:00:34.59,Default,,0000,0000,0000,,which we do every week. [MUSIC]
Dialogue: 0,0:00:36.44,0:00:38.77,Default,,0000,0000,0000,,If you've been running for a while,
Dialogue: 0,0:00:38.77,0:00:41.74,Default,,0000,0000,0000,,you're probably starting to think about taking on a half-marathon,
Dialogue: 0,0:00:41.74,0:00:43.86,Default,,0000,0000,0000,,a marathon, or even further.
Dialogue: 0,0:00:43.86,0:00:45.63,Default,,0000,0000,0000,,If you're thinking about these distances,
Dialogue: 0,0:00:45.63,0:00:49.11,Default,,0000,0000,0000,,you're going to have to start increasing your training ahead of race day.
Dialogue: 0,0:00:49.11,0:00:50.73,Default,,0000,0000,0000,,When it comes to your training,
Dialogue: 0,0:00:50.73,0:00:52.51,Default,,0000,0000,0000,,if you're running for more than an hour or so,
Dialogue: 0,0:00:52.51,0:00:54.83,Default,,0000,0000,0000,,you're going to have to be thinking about how to fuel
Dialogue: 0,0:00:54.83,0:00:58.30,Default,,0000,0000,0000,,that training and get the fuel into your body efficiently enough.
Dialogue: 0,0:00:58.30,0:01:01.95,Default,,0000,0000,0000,,ANNA: We've got some science incoming here, so bear with me.
Dialogue: 0,0:01:01.95,0:01:06.85,Default,,0000,0000,0000,,When you run, your body uses energy from carbohydrates and fat,
Dialogue: 0,0:01:06.85,0:01:11.69,Default,,0000,0000,0000,,and your body can store carbohydrates as glycogen in the liver and in the muscles.
Dialogue: 0,0:01:11.69,0:01:13.45,Default,,0000,0000,0000,,Now, the fitter you are,
Dialogue: 0,0:01:13.45,0:01:15.07,Default,,0000,0000,0000,,the more you can store,
Dialogue: 0,0:01:15.07,0:01:17.84,Default,,0000,0000,0000,,and the harder you run, the more you use.
Dialogue: 0,0:01:17.84,0:01:20.53,Default,,0000,0000,0000,,During periods of intense exercise,
Dialogue: 0,0:01:20.53,0:01:26.45,Default,,0000,0000,0000,,glycogen particles are broken down freeing up glucose molecules,
Dialogue: 0,0:01:26.45,0:01:30.07,Default,,0000,0000,0000,,and those glucose molecules are then oxidized by
Dialogue: 0,0:01:30.07,0:01:35.53,Default,,0000,0000,0000,,the muscles during anaerobic and aerobic processes to free up ATP,
Dialogue: 0,0:01:35.53,0:01:37.93,Default,,0000,0000,0000,,which is needed for muscle contractions.
Dialogue: 0,0:01:37.93,0:01:38.72,Default,,0000,0000,0000,,MINION: What?
Dialogue: 0,0:01:38.72,0:01:43.09,Default,,0000,0000,0000,,RICK: As your glycogen stores become progressively more depleted on your run,
Dialogue: 0,0:01:43.09,0:01:47.11,Default,,0000,0000,0000,,your body conserves what's left by relying more on fat.
Dialogue: 0,0:01:47.11,0:01:52.43,Default,,0000,0000,0000,,But as fat is about 15% less efficient compared to carbohydrates,
Dialogue: 0,0:01:52.43,0:01:54.31,Default,,0000,0000,0000,,then we slow down.
Dialogue: 0,0:01:54.31,0:01:57.07,Default,,0000,0000,0000,,Now, we can all improve our training and
Dialogue: 0,0:01:57.07,0:02:01.56,Default,,0000,0000,0000,,our run by managing those glycogen stores more efficiently.
Dialogue: 0,0:02:01.56,0:02:04.08,Default,,0000,0000,0000,,ANNA: During exercise at intensities of
Dialogue: 0,0:02:04.08,0:02:09.34,Default,,0000,0000,0000,,greater than around 60% of maximal oxygen consumption or VO2 max,
Dialogue: 0,0:02:09.34,0:02:15.06,Default,,0000,0000,0000,,blood glucose and muscle glycogen are the primary sources of fuel
Dialogue: 0,0:02:15.06,0:02:21.10,Default,,0000,0000,0000,,that's being oxidized to produce the ATP required to sustain exercise at this intensity,
Dialogue: 0,0:02:21.10,0:02:26.88,Default,,0000,0000,0000,,which then means that you require more carbohydrates as your predominant fuel source.
Dialogue: 0,0:02:26.88,0:02:30.09,Default,,0000,0000,0000,,RICK: Glycogen depletion is a key limiting factor
Dialogue: 0,0:02:30.09,0:02:33.27,Default,,0000,0000,0000,,in races that last longer than about 90 minutes.
Dialogue: 0,0:02:33.27,0:02:38.79,Default,,0000,0000,0000,,Studies have shown that we can increase our glycogen stores by tapering our training
Dialogue: 0,0:02:38.79,0:02:45.39,Default,,0000,0000,0000,,and building up our carbohydrates in the 3 days before a race, or carb loading.
Dialogue: 0,0:02:45.39,0:02:48.57,Default,,0000,0000,0000,,In the same way that we carb load before a race,
Dialogue: 0,0:02:48.57,0:02:54.27,Default,,0000,0000,0000,,we can also do the same thing in training or before that weekend long run.
Dialogue: 0,0:02:56.21,0:03:00.48,Default,,0000,0000,0000,,ANNA: Let's look a little bit more in-depth at carb loading then.
Dialogue: 0,0:03:00.48,0:03:04.56,Default,,0000,0000,0000,,This information is based on people who follow regular diets and doesn't
Dialogue: 0,0:03:04.56,0:03:09.12,Default,,0000,0000,0000,,take into account those on keto diets or similar low-carbohydrate diets.
Dialogue: 0,0:03:09.12,0:03:13.72,Default,,0000,0000,0000,,RICK: Generally speaking, it's recommended for the average adult that carbohydrates make
Dialogue: 0,0:03:13.72,0:03:18.57,Default,,0000,0000,0000,,up between 45% and 65% of your calories in a day.
Dialogue: 0,0:03:18.57,0:03:21.20,Default,,0000,0000,0000,,If you take in 2,000 calories in a day,
Dialogue: 0,0:03:21.20,0:03:26.74,Default,,0000,0000,0000,,somewhere 900–1,300 will be for carbohydrates.
Dialogue: 0,0:03:26.74,0:03:30.48,Default,,0000,0000,0000,,Of course, this does not take into account exercise.
Dialogue: 0,0:03:30.48,0:03:32.80,Default,,0000,0000,0000,,How much extra you need to take on depends on
Dialogue: 0,0:03:32.80,0:03:36.35,Default,,0000,0000,0000,,the duration and the intensity of that exercise.
Dialogue: 0,0:03:36.35,0:03:39.26,Default,,0000,0000,0000,,ANNA: As an example, on days where you're only going to
Dialogue: 0,0:03:39.26,0:03:42.02,Default,,0000,0000,0000,,be doing some light training for a short amount of time,
Dialogue: 0,0:03:42.02,0:03:46.14,Default,,0000,0000,0000,,you're going to need considerably less carbohydrates to restore
Dialogue: 0,0:03:46.14,0:03:50.100,Default,,0000,0000,0000,,that muscle glycogen level than if you were doing a heavier training day.
Dialogue: 0,0:03:50.100,0:03:55.24,Default,,0000,0000,0000,,For that reason, typical carbohydrate recommendations will
Dialogue: 0,0:03:55.24,0:04:00.16,Default,,0000,0000,0000,,vary from person to person depending on their training schedule.
Dialogue: 0,0:04:00.16,0:04:04.29,Default,,0000,0000,0000,,RICK: However, athletes often don't consume enough dietary carbohydrates
Dialogue: 0,0:04:04.29,0:04:08.37,Default,,0000,0000,0000,,to meet the recommendations for daily carbohydrate intake.
Dialogue: 0,0:04:08.37,0:04:12.43,Default,,0000,0000,0000,,It's thought you need between 8 and 12 grams of carbohydrate
Dialogue: 0,0:04:12.43,0:04:17.81,Default,,0000,0000,0000,,per kilogram of body weight to fully replenish your glycogen stores.
Dialogue: 0,0:04:17.81,0:04:19.93,Default,,0000,0000,0000,,Those not making that, well,
Dialogue: 0,0:04:19.93,0:04:23.49,Default,,0000,0000,0000,,it often happens because of busy lifestyles,
Dialogue: 0,0:04:23.49,0:04:29.24,Default,,0000,0000,0000,,busy training regimes, and also essentially a poor knowledge of health nutrition.
Dialogue: 0,0:04:29.24,0:04:33.86,Default,,0000,0000,0000,,ANNA: Now, it is to be expected that you'll gain some weight during carb loading,
Dialogue: 0,0:04:33.86,0:04:40.06,Default,,0000,0000,0000,,and that's because the body hangs onto 2.6 grams of water for every gram of glycogen.
Dialogue: 0,0:04:40.06,0:04:42.56,Default,,0000,0000,0000,,Extra weight is unavoidable,
Dialogue: 0,0:04:42.56,0:04:45.38,Default,,0000,0000,0000,,but it can actually be helpful come race day to
Dialogue: 0,0:04:45.38,0:04:49.60,Default,,0000,0000,0000,,avoid dehydration because of the extra water you're holding.
Dialogue: 0,0:04:51.33,0:04:55.27,Default,,0000,0000,0000,,There are a lot of variables when it comes to how much fuel
Dialogue: 0,0:04:55.27,0:04:58.85,Default,,0000,0000,0000,,your body needs during long runs and long races,
Dialogue: 0,0:04:58.85,0:05:02.39,Default,,0000,0000,0000,,and those variables can include your pace, your weight,
Dialogue: 0,0:05:02.39,0:05:06.51,Default,,0000,0000,0000,,and how your body metabolizes that fuel that you're taking on.
Dialogue: 0,0:05:06.51,0:05:08.69,Default,,0000,0000,0000,,But as a general rule of thumb,
Dialogue: 0,0:05:08.69,0:05:12.25,Default,,0000,0000,0000,,you should consider topping up those fuel reserves every
Dialogue: 0,0:05:12.25,0:05:16.52,Default,,0000,0000,0000,,30–45 minutes after the first hour.
Dialogue: 0,0:05:16.52,0:05:18.96,Default,,0000,0000,0000,,RICK: For runs longer than 60 minutes,
Dialogue: 0,0:05:18.96,0:05:24.91,Default,,0000,0000,0000,,you can take in about 30 grams of carbs per 30–45 minutes.
Dialogue: 0,0:05:24.91,0:05:31.58,Default,,0000,0000,0000,,Your stomach can absorb around 60 grams of carbs per hour when diluted with water,
Dialogue: 0,0:05:31.58,0:05:33.91,Default,,0000,0000,0000,,so make sure that you hydrate along the way.
Dialogue: 0,0:05:33.91,0:05:36.39,Default,,0000,0000,0000,,ANNA: While you're practicing fueling on your long runs,
Dialogue: 0,0:05:36.39,0:05:38.72,Default,,0000,0000,0000,,pay attention to how you feel towards the end,
Dialogue: 0,0:05:38.72,0:05:40.35,Default,,0000,0000,0000,,and after you finish as well.
Dialogue: 0,0:05:40.35,0:05:43.97,Default,,0000,0000,0000,,If you end your long runs feeling all right and still pretty energized,
Dialogue: 0,0:05:43.97,0:05:46.51,Default,,0000,0000,0000,,then you've probably got your nutrition spot on.
Dialogue: 0,0:05:46.51,0:05:48.53,Default,,0000,0000,0000,,But if you're feeling a little bit ropy,
Dialogue: 0,0:05:48.53,0:05:50.45,Default,,0000,0000,0000,,a little bit tired, then next time,
Dialogue: 0,0:05:50.45,0:05:53.09,Default,,0000,0000,0000,,maybe try adding an additional 15 grams
Dialogue: 0,0:05:53.09,0:05:55.82,Default,,0000,0000,0000,,of carbohydrates per hour and see how you go with that.
Dialogue: 0,0:05:55.82,0:05:58.16,Default,,0000,0000,0000,,RICK: Keep track of answers to questions like:
Dialogue: 0,0:05:58.16,0:06:00.54,Default,,0000,0000,0000,,Do I feel totally energized?
Dialogue: 0,0:06:00.54,0:06:04.80,Default,,0000,0000,0000,,Do I feel able to keep a constant pace and only hit a wall at the end?
Dialogue: 0,0:06:04.80,0:06:07.86,Default,,0000,0000,0000,,Does the fuel agree with my stomach?
Dialogue: 0,0:06:07.86,0:06:11.14,Default,,0000,0000,0000,,It might be worth keeping a training diary to keep note of
Dialogue: 0,0:06:11.14,0:06:14.96,Default,,0000,0000,0000,,this or putting it into a training app like STRAVA,
Dialogue: 0,0:06:14.96,0:06:17.34,Default,,0000,0000,0000,,so you can refer back to it next time.
Dialogue: 0,0:06:19.28,0:06:24.51,Default,,0000,0000,0000,,ANNA: Make sure you test out lots of different mid-run fuel options.
Dialogue: 0,0:06:24.51,0:06:26.37,Default,,0000,0000,0000,,There are loads out there to try.
Dialogue: 0,0:06:26.37,0:06:29.13,Default,,0000,0000,0000,,Also, keep a note of how much you had,
Dialogue: 0,0:06:29.13,0:06:30.97,Default,,0000,0000,0000,,the timings of it as well,
Dialogue: 0,0:06:30.97,0:06:32.46,Default,,0000,0000,0000,,and what works for you.
Dialogue: 0,0:06:32.46,0:06:35.11,Default,,0000,0000,0000,,Like I said, there are loads of different options that you
Dialogue: 0,0:06:35.11,0:06:38.15,Default,,0000,0000,0000,,can try from gels to sports drinks,
Dialogue: 0,0:06:38.15,0:06:42.21,Default,,0000,0000,0000,,energy bars, homemade real food that you can make yourself,
Dialogue: 0,0:06:42.21,0:06:44.05,Default,,0000,0000,0000,,or even just some sweets.
Dialogue: 0,0:06:44.05,0:06:46.24,Default,,0000,0000,0000,,I love a bit of a Haribo personally.
Dialogue: 0,0:06:46.24,0:06:49.13,Default,,0000,0000,0000,,If you want some inspiration of gels that you could try,
Dialogue: 0,0:06:49.13,0:06:52.17,Default,,0000,0000,0000,,make sure you check out our video on the Running Channel,
Dialogue: 0,0:06:52.17,0:06:55.01,Default,,0000,0000,0000,,where I taste tested a load of gels for you.
Dialogue: 0,0:06:55.01,0:06:57.61,Default,,0000,0000,0000,,But yeah, we're going to take a look now at
Dialogue: 0,0:06:57.61,0:07:00.74,Default,,0000,0000,0000,,some of the different options that are out there for you to try.
Dialogue: 0,0:07:00.74,0:07:03.37,Default,,0000,0000,0000,,RICK: With a mixture of water and carbohydrates,
Dialogue: 0,0:07:03.37,0:07:07.97,Default,,0000,0000,0000,,sports drinks are a quick and easy fuel that boost your energy and keep you hydrated.
Dialogue: 0,0:07:07.97,0:07:09.77,Default,,0000,0000,0000,,To perform your best, you'll generally need
Dialogue: 0,0:07:09.77,0:07:14.35,Default,,0000,0000,0000,,between 30 and 60 grams of carbs per hour of exercise.
Dialogue: 0,0:07:14.35,0:07:17.27,Default,,0000,0000,0000,,Sports drinks generally have a blend of carbs,
Dialogue: 0,0:07:17.27,0:07:20.41,Default,,0000,0000,0000,,including maltodextrin, glucose,
Dialogue: 0,0:07:20.41,0:07:24.33,Default,,0000,0000,0000,,water, and sodium to help prevent dehydration.
Dialogue: 0,0:07:24.33,0:07:27.03,Default,,0000,0000,0000,,As well as preventing dehydration,
Dialogue: 0,0:07:27.03,0:07:31.58,Default,,0000,0000,0000,,the sodium can also help you retain fluids while you're running.
Dialogue: 0,0:07:31.58,0:07:35.35,Default,,0000,0000,0000,,You may also consider a sports drink with added protein.
Dialogue: 0,0:07:35.35,0:07:38.91,Default,,0000,0000,0000,,University of Texas researchers found that when people
Dialogue: 0,0:07:38.91,0:07:42.93,Default,,0000,0000,0000,,took on a sports drink with the added protein during endurance test
Dialogue: 0,0:07:42.93,0:07:45.91,Default,,0000,0000,0000,,compared to people who did it without the added protein,
Dialogue: 0,0:07:45.91,0:07:48.19,Default,,0000,0000,0000,,they managed to perform better.
Dialogue: 0,0:07:48.19,0:07:49.87,Default,,0000,0000,0000,,If you do go for this route,
Dialogue: 0,0:07:49.87,0:07:54.20,Default,,0000,0000,0000,,then consider a 4-1 carbohydrate to protein ratio.
Dialogue: 0,0:07:54.20,0:07:59.44,Default,,0000,0000,0000,,ANNA: Energy gels are a super convenient energy source for runners.
Dialogue: 0,0:07:59.44,0:08:01.16,Default,,0000,0000,0000,,They're in single-serve packets,
Dialogue: 0,0:08:01.16,0:08:03.44,Default,,0000,0000,0000,,and they provide a punch of energy.
Dialogue: 0,0:08:03.44,0:08:05.90,Default,,0000,0000,0000,,If you want some suggestions of gels,
Dialogue: 0,0:08:05.90,0:08:08.31,Default,,0000,0000,0000,,do check out that video of me trying a lot of them.
Dialogue: 0,0:08:08.31,0:08:10.10,Default,,0000,0000,0000,,Don't worry, I wasn't sick after.
Dialogue: 0,0:08:10.10,0:08:11.64,Default,,0000,0000,0000,,But when you're looking for a gel,
Dialogue: 0,0:08:11.64,0:08:14.56,Default,,0000,0000,0000,,the things to look out for are ones that will provide you with
Dialogue: 0,0:08:14.56,0:08:18.26,Default,,0000,0000,0000,,25–30 grams of carbohydrates,
Dialogue: 0,0:08:18.26,0:08:24.50,Default,,0000,0000,0000,,and that's from sources like honey or brown rice syrup or maltodextrin.
Dialogue: 0,0:08:24.50,0:08:28.06,Default,,0000,0000,0000,,Also worth looking for gels that contain sodium as well,
Dialogue: 0,0:08:28.06,0:08:30.32,Default,,0000,0000,0000,,around the 50 milligram mark.
Dialogue: 0,0:08:30.32,0:08:33.81,Default,,0000,0000,0000,,Look out for gels that have additional extra benefits in them, too.
Dialogue: 0,0:08:33.81,0:08:37.91,Default,,0000,0000,0000,,For example, branch chain amino acids or BCAAs.
Dialogue: 0,0:08:37.91,0:08:40.85,Default,,0000,0000,0000,,What they are is essential amino acids,
Dialogue: 0,0:08:40.85,0:08:43.63,Default,,0000,0000,0000,,meaning that they're not actually made by the body,
Dialogue: 0,0:08:43.63,0:08:48.66,Default,,0000,0000,0000,,but they make up more than a third of the protein found in human muscle tissue.
Dialogue: 0,0:08:48.66,0:08:53.31,Default,,0000,0000,0000,,What BCAAs do is they're used as an additional energy source,
Dialogue: 0,0:08:53.31,0:08:56.09,Default,,0000,0000,0000,,meaning that they delay the onset of fatigue,
Dialogue: 0,0:08:56.09,0:08:59.40,Default,,0000,0000,0000,,so you can go faster and harder for longer.
Dialogue: 0,0:08:59.40,0:09:03.78,Default,,0000,0000,0000,,It's also been shown that taking on BCAAs before, during,
Dialogue: 0,0:09:03.78,0:09:06.49,Default,,0000,0000,0000,,and after exercise can even reduce
Dialogue: 0,0:09:06.49,0:09:11.58,Default,,0000,0000,0000,,the severity and the duration of delayed onset muscle soreness.
Dialogue: 0,0:09:11.58,0:09:15.69,Default,,0000,0000,0000,,Some energy gel brands will also have caffeine options, too.
Dialogue: 0,0:09:15.69,0:09:20.79,Default,,0000,0000,0000,,Now, caffeine is shown to stimulate the central nervous system and the brain,
Dialogue: 0,0:09:20.79,0:09:24.56,Default,,0000,0000,0000,,which means that it can make exercise feel a bit easier,
Dialogue: 0,0:09:24.56,0:09:29.13,Default,,0000,0000,0000,,so between 3 and 6 milligrams of caffeine per kilogram
Dialogue: 0,0:09:29.13,0:09:33.95,Default,,0000,0000,0000,,of body weight can help reduce that perceived rate of exertion,
Dialogue: 0,0:09:33.95,0:09:37.70,Default,,0000,0000,0000,,meaning six-minute mile feels more like a seven-minute mile.
Dialogue: 0,0:09:37.70,0:09:39.36,Default,,0000,0000,0000,,Maybe. Not quite.
Dialogue: 0,0:09:39.36,0:09:41.78,Default,,0000,0000,0000,,Caffeine does affect us all in different ways, though,
Dialogue: 0,0:09:41.78,0:09:42.96,Default,,0000,0000,0000,,especially if you're not used to it,
Dialogue: 0,0:09:42.96,0:09:45.12,Default,,0000,0000,0000,,so it can cause the jitters in some people,
Dialogue: 0,0:09:45.12,0:09:48.08,Default,,0000,0000,0000,,or it can also cause GI issues.
Dialogue: 0,0:09:48.08,0:09:51.70,Default,,0000,0000,0000,,Do make sure you try it out and work out what's best for you.
Dialogue: 0,0:09:51.70,0:09:53.74,Default,,0000,0000,0000,,With all these different energy gels,
Dialogue: 0,0:09:53.74,0:09:58.41,Default,,0000,0000,0000,,just have a good try of loads of them and find the one that is perfect for you.
Dialogue: 0,0:09:58.41,0:10:02.42,Default,,0000,0000,0000,,RICK: Energy bars are great as a pre-run or post-run snack,
Dialogue: 0,0:10:02.42,0:10:07.53,Default,,0000,0000,0000,,and are also good to take on during a run depending on if you get on with them or not.
Dialogue: 0,0:10:07.53,0:10:11.47,Default,,0000,0000,0000,,They are also jam-packed with carbohydrates and
Dialogue: 0,0:10:11.47,0:10:15.39,Default,,0000,0000,0000,,are better than drinks and gels at satisfying hunger,
Dialogue: 0,0:10:15.39,0:10:19.81,Default,,0000,0000,0000,,especially during long runs and especially really long runs.
Dialogue: 0,0:10:19.81,0:10:24.77,Default,,0000,0000,0000,,Try to choose a bar with a high carbohydrate value such as oats, dates,
Dialogue: 0,0:10:24.77,0:10:29.26,Default,,0000,0000,0000,,or brown rice syrup compared to bars that have high levels of fat,
Dialogue: 0,0:10:29.26,0:10:31.13,Default,,0000,0000,0000,,protein, or fiber.
Dialogue: 0,0:10:31.13,0:10:34.82,Default,,0000,0000,0000,,That's because bars with too high a level of fat,
Dialogue: 0,0:10:34.82,0:10:38.82,Default,,0000,0000,0000,,protein, and fiber can actually slow down our digestion.
Dialogue: 0,0:10:38.82,0:10:44.06,Default,,0000,0000,0000,,ANNA: Energy chews can give you an instant hit of energy like a shot of espresso.
Dialogue: 0,0:10:44.06,0:10:45.79,Default,,0000,0000,0000,,They're small, they're compact,
Dialogue: 0,0:10:45.79,0:10:48.15,Default,,0000,0000,0000,,and they contain the same relative amount of
Dialogue: 0,0:10:48.15,0:10:51.41,Default,,0000,0000,0000,,carbohydrates as you'd get in a gel or a sports drink.
Dialogue: 0,0:10:51.41,0:10:52.75,Default,,0000,0000,0000,,But because they're smaller,
Dialogue: 0,0:10:52.75,0:10:54.77,Default,,0000,0000,0000,,it means that you'll have to take them more regularly.
Dialogue: 0,0:10:54.77,0:11:00.47,Default,,0000,0000,0000,,Most energy chews, you're looking at around five grams of carbohydrate per chew.
Dialogue: 0,0:11:00.47,0:11:03.49,Default,,0000,0000,0000,,You can also get pure caffeine versions.
Dialogue: 0,0:11:03.49,0:11:06.49,Default,,0000,0000,0000,,Things like Revvies strips or Caffeine Bullets.
Dialogue: 0,0:11:06.49,0:11:09.29,Default,,0000,0000,0000,,Now, they're obviously not going to help your carbohydrate stores,
Dialogue: 0,0:11:09.29,0:11:13.45,Default,,0000,0000,0000,,but they are going to give you an instant hit of caffeine.
Dialogue: 0,0:11:15.29,0:11:18.70,Default,,0000,0000,0000,,Now, we say this a lot on the Running Channel,
Dialogue: 0,0:11:18.70,0:11:21.12,Default,,0000,0000,0000,,but nothing new on race day.
Dialogue: 0,0:11:21.12,0:11:26.19,Default,,0000,0000,0000,,We mean it. Practicing your fueling on your long runs is so important.
Dialogue: 0,0:11:26.19,0:11:28.05,Default,,0000,0000,0000,,Treat them like a dress rehearsal,
Dialogue: 0,0:11:28.05,0:11:30.81,Default,,0000,0000,0000,,not just for your kit and your pacing strategy,
Dialogue: 0,0:11:30.81,0:11:33.23,Default,,0000,0000,0000,,but for your nutrition strategy, as well.
Dialogue: 0,0:11:33.23,0:11:35.99,Default,,0000,0000,0000,,It's really important that you find out what
Dialogue: 0,0:11:35.99,0:11:38.99,Default,,0000,0000,0000,,works best for you before you go into race day.
Dialogue: 0,0:11:38.99,0:11:40.12,Default,,0000,0000,0000,,RICK: Do your research as well.
Dialogue: 0,0:11:40.12,0:11:44.74,Default,,0000,0000,0000,,Check out what they provide on the aid stations on the race and see if it works for you.
Dialogue: 0,0:11:44.74,0:11:47.16,Default,,0000,0000,0000,,But if it doesn't, make sure you bring your own along.
Dialogue: 0,0:11:47.16,0:11:53.66,Default,,0000,0000,0000,,Glycogen reloading is greatly enhanced after exercise and remains moderately enhanced for
Dialogue: 0,0:11:53.66,0:11:57.94,Default,,0000,0000,0000,,about 6 hours after. Take advantage of that window by taking
Dialogue: 0,0:11:57.94,0:12:02.78,Default,,0000,0000,0000,,in lots of food and drink in the form of carbs in that short space of time.
Dialogue: 0,0:12:02.78,0:12:05.76,Default,,0000,0000,0000,,ANNA: Consume between 50 and 100 grams of
Dialogue: 0,0:12:05.76,0:12:08.78,Default,,0000,0000,0000,,carbohydrates in the first 30 minutes after your run.
Dialogue: 0,0:12:08.78,0:12:12.20,Default,,0000,0000,0000,,Then aim to top that up with another 50–100 grams of
Dialogue: 0,0:12:12.20,0:12:16.86,Default,,0000,0000,0000,,carbohydrates an hour after to really kick start the replenishment process.
Dialogue: 0,0:12:16.86,0:12:20.08,Default,,0000,0000,0000,,RICK: Glycogen replenishment and overall recovery is
Dialogue: 0,0:12:20.08,0:12:24.10,Default,,0000,0000,0000,,also enhanced by taking in a moderate amount of protein,
Dialogue: 0,0:12:24.10,0:12:28.24,Default,,0000,0000,0000,,roughly 15–20 grams with the carbohydrates.
Dialogue: 0,0:12:28.24,0:12:34.34,Default,,0000,0000,0000,,Things with a high glycemic index are best taken in the first hour after exercise,
Dialogue: 0,0:12:34.34,0:12:41.08,Default,,0000,0000,0000,,and a high carbohydrate meal should be taken within 5–6 hours of finishing your run.
Dialogue: 0,0:12:41.08,0:12:44.58,Default,,0000,0000,0000,,ANNA: By the end of your training cycle and heading into race day,
Dialogue: 0,0:12:44.58,0:12:49.04,Default,,0000,0000,0000,,you should be able to answer the following questions about your fueling strategy.
Dialogue: 0,0:12:49.04,0:12:52.30,Default,,0000,0000,0000,,What are you going to have for breakfast on the morning of your race,
Dialogue: 0,0:12:52.30,0:12:54.90,Default,,0000,0000,0000,,and how long before the race do you need to eat it?
Dialogue: 0,0:12:54.90,0:12:57.72,Default,,0000,0000,0000,,What kind of fuel works best for you?
Dialogue: 0,0:12:57.72,0:13:00.24,Default,,0000,0000,0000,,How often are you going to need to take it on?
Dialogue: 0,0:13:00.24,0:13:03.58,Default,,0000,0000,0000,,How are you going to carry it around the race as well?
Dialogue: 0,0:13:03.58,0:13:05.96,Default,,0000,0000,0000,,Hopefully, that's given you some tips on how to
Dialogue: 0,0:13:05.96,0:13:08.90,Default,,0000,0000,0000,,fuel those long runs and long races as well.
Dialogue: 0,0:13:08.90,0:13:11.30,Default,,0000,0000,0000,,What's your go-to fuel for racing?
Dialogue: 0,0:13:11.30,0:13:13.60,Default,,0000,0000,0000,,Is it something that maybe we've mentioned here
Dialogue: 0,0:13:13.60,0:13:16.24,Default,,0000,0000,0000,,today or maybe we've given you a few tips that you didn't know?
Dialogue: 0,0:13:16.24,0:13:18.86,Default,,0000,0000,0000,,Either way, let us know in the comments below,
Dialogue: 0,0:13:18.86,0:13:21.05,Default,,0000,0000,0000,,and we'll see you next time on the Running Channel.
Dialogue: 0,0:13:21.05,0:13:22.15,Default,,0000,0000,0000,,[MUSIC]