Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

Nutrition podcast for runners, cyclists & triathletes. Sports dietitian Alan McCubbin answers the most common nutrition questions that runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches.

Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes is a health podcast hosted by Unknown Host, with 179 episodes on record and a Required Pod Score of 80.

Unknown Host hosts Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes, a health show with 179 episodes published.

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  Episode #13

  Episode 110 - Are special drink mixes really that special?

  Sep 27, 202646 min

  Water. Carbs. Salt. Flavour. Colour. Food Acid. That’s it. Glucose:fructose ratios, high or low molecular weight polymers, hypotonic or isotonic solutions, scientifically formulated electrolyte blends, hydrogels, pH neutral, the list goes on. But with only a few ingredients and some basic levers to pull, how different are drink mixes really? Is there really a “optimal” formulation? And could you just buy the raw ingredients and make it yourself for a fraction of the cost? Timestamps: 01:42 - Intro and podcast update 03:33 - The basic ingredients of sports drink mixes 05:07 - What are we trying to achieve with a drink mix? 08:04 - The water in sports drinks 12:34 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook 14:44 - The carbohydrate in drink mixes - amount and type 24:07 - Drink osmolality - hypotonic, isotonic, hypertonic 27:57 - The electrolytes in drink mixes - does it matter? 32:28 - The flavours, colours, sweeteners, and food acids in drink mixes 34:19 - Is there a risk of drink mix contamination with banned substances? 36:24 - Are special drink mixes really that special? 38:32 - The environmental impact of drink mixes 38:48 - Making your own drink mix from basic ingredients 43:12 - Wrap up Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 84 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com .

  ListenShow Notes
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  Episode #12

  Episode 109 - What's lactate supplements and buffers got to do with endurance sports? | Dr Bryan Saunders

  Jul 26, 20261h 43m

  Anyone who’s ever done an interval session, or a hard effort in a race, knows that feeling of fatigue setting in as you hold on for dear life. But is this really all the result of lactic acid, or is something else going on? Can the nutrition strategies used in shorter, more intense events like track cycling or rowing now be applied in longer endurance sports to get more out of ourselves during those hard efforts in training or race day? And why, at this years’ Tour de France, are we hearing stories emerge of cyclists consuming lactate, the very thing we’re told is the root cause of all that suffering? Timestamps: 05:14 - Intro and Bryan's change in workplace 10:42 - Lactate vs lactic acid, and its role in the body 17:08 - Lactate testing, thresholds and what it means for physiology 25:36 - The roles of lactate in body 30:12 - Fueling Endurance Practitioner Membership, T-12 course for athletes, eBook 32:38 - What are buffering supplements and why are they now being used in endurance sports? 40:33 - What is sodium bicarbonate and how does it work? 42:50 - Does the form of sodium bicarb matter (drink vs tablets vs capsules vs mini-tablets/hydrogel)? 49:07 - Sodium bicarb and gastrointestinal issues - how to avoid 54:22 - Dose of sodium bicarb for a performance effect 57:51 - Timing of bicarb for performance - why are cyclists taking it during exercise (rather than before)? 1:03:06 - Is there evidence that bicarb can work for performance in endurance training or competition? 1:05:24 - What is beta-alanine and how does it work? 1:06:50 - Dose and form of beta-alanine and potential side effects 1:09:33 - Need for prolonged supplementation with beta-alanine 1:12:58 - Evidence for beta-alanine or bicarb + beta-alanine combined for endurance performance 1:18:16 - Exogenous lactate supplements/gels 1:20:37 - Is the concept of exogenous lactate supplements new? 1:23:07 - Are the ways exogenous lactate is being used new in professional sport, and is there evidence it works? 1:26:44 - What's likely to happen next with exogenous lactate? 1:28:59 - Bryan's other current research 1:31:45 - Follow up re. exogenous lactate products 1:41:34 - Wrap up Guest - Dr Bryan Saunders - University of São Paulo ResearchGate: researchgate.net/profile/Bryan-Saunders-2 X: @Bicycle_Bryan Studies mentioned in this episode: Farias de Oliveira L et al. (2022). Extracellular Buffering Supplements to Improve Exercise Capacity and Performance: A Comprehensive Systematic Review and Meta‐analysis. Sports Medicine. 52:505-526. DOI: 10.1007/s40279-021-01575-x . Ewell TR. et al. (2024). The Influence of Acute Oral Lactate Supplementation on Responses to Cycle Ergometer Exercise: A Randomized, Crossover Pilot Clinical Trial. Nutrients. 16(16):2624. DOI: 10.3390/nu16162624 Fueling Endurance eBook | T -12 Race Nutrition Course | Practitioner Resources The Fueling Endurance eBook contains answers to 84 of the most common nutrition questions that runners, cyclists and triathletes ask, and contains insights, tips, and quotes from experts and athletes. The T -12 self-guided course will help prepare you for your next event, with online tools, guides, information and instructions to take you through the 12 weeks leading up to race day. And the Fueling Endurance Practitioner Membership provides access to online tools and calculators I use all the time when working with endurance and ultraendurance athletes. This includes working out the carbohydrate needs for runners (road and trail) and cyclists for different types of training sessions. For more into on each of these, check out fuelingendurance.com .

  ListenShow Notes
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  Episode #11

  Episode 108 - Does cooling and reheating my carbs reduce the benefits ?

  Jun 5, 202624 minS0

  <p>Starchy foods like pasta, rice and potatoes are an important part of the diet for most runners, cyclists, and triathletes. But in an era of pre-packaged meals and reheated leftovers, are we really getting in the carbs we think we are? Starch retrogradation is the process when cooked starchy foods cool down again. Does this reduce the availability of those carbs? And can it be reversed by reheating the food? </p> <p> </p> <p>Timestamps: </p> <p>01:44 - Listener question and background</p> <p>04:41 - Understanding carbohydrates - sugars and starches</p> <p>09:00 - Resistant starch</p> <p>10:04 - Wh...

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  Episode #10

  Episode 107 - Are collagen supplements worthwhile? | Assistant Prof. Jorn Trommelen

  May 6, 20261h 16mS0

  <p>It's been one of the most popular supplements of the last few years. A lot of endurance athletes take collagen regularly, but what is it for, how should it be taken, and is there evidence it lives up to the claims? We’re joined by Assistant Prof. Jorn Trommelen, a protein researcher whose lab has done some of the most recent work in this area, to answer our questions. </p> <p><br> Timestamps: </p> <p>04:00 - Intro and revisiting Jorn's previous episode (Ep. 73)</p> <p>12:17 - What is collagen (in the body and as a supplement)?</p> <p>16:53 - The...

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  Episode #9

  Episode 106 - How can I maximise the effectiveness of support crew? | Rachel White

  Apr 19, 20261h 22mS0

  <p>If you’re planning an ultra-distance running or cycling event, there’s a good chance you’ll be relying on support crew to help get you through it. But what makes a great support crew when it comes to nutrition? How do you best prepare them to support you? And what does success look like? To find out, we're joined by ultrarunner, sport nutritionist, and experienced support crew member, Rachel White.<br> <br> <br> </p> <p>Timestamps: </p> <p>04:11 - Rachel's experience as an athlete, crew member, and dietitian</p> <p>13:20 - The main roles of support crew</p> <p>21:0...

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