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How Do you Plan Your Ultramarathon Nutrition - Emily Arrell

How Do you Plan Your Ultramarathon Nutrition - Emily Arrell

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In today’s episode we are joined by Emily Arrell to discuss building an ultra endurance fueling plan. Emily is a sports scientist at Precision Fuel and Hydration. She holds a bachelor of science in sport and exercise science from the University of Bath and works with many of the professionals that Precision supports, including Rachel Entrekin. Before Emily joins us we have lots of news from the marathon world, including NYC marathon cheerzone changes, Boston Marathon Qualifier and Adam Lipschitz’s new PB. (00:00) Introduction(00:23) Medical Question (13:44) David’s Update(14:54) Xylon’s Update (17:07) Clayton Young Chicago Marathon Prediction (21:02) Listener Question - Treadmill Injuries (25:50) Listener Question - Hot Baths for Heat Training(31:50) Listener Question - Fueling Short Races(35:20) Kona Previews (42:34) Adam Lipschitz PB (43:44) Bristol Bears New Media Policy (44:52) London Marathon Days Announced and Becomes a Selection Race(47:10) NYC Marathon Bans Fun(49:38) Boston Marathon Cutoff Time(51:26) Interview Starts (54:15) How do you Start Building a Fueling Plan?(56:02) Signs Fueling Plans are Not Optimal(57:26) Signs People Need to Increase Carbs, Fluid and Sodium(1:01:35) Working with Elite Athletes to Improve Their Fueling and Hydration Plans (1:04:21) Fueling Training (1:06:46) Gut Training(1:13:12) Carbohydrate Sources for Ultramarathons(1:17:16) Decoupling Fuel and Hydration (1:19:08) Factors that Impact Fuel & Hydration Plans(1:24:00) Environmental Considerations for Fuel & Hydration Plans(1:24:54) Front Loading Fueling Plans (1:28:11) Logistical Considerations for Fuel & Hydration Plans(1:28:11) Logistical Considerations for Fuel & Hydration Plans(1:31:05) Overlooked Nutrition Deficit Causes (1:33:04) Crewing Athletes(1:35:38) Differences Between Ironman and Ultratrail Fueling (1:39:50) Review (1:40:55) Seen on Social (1:42:16) What We’re WatchingThanks to Precision Fuel and Hydration for their sponsorship, use the link below to get 15% off your first order and support the podcast: https://visit.pfandh.com/1pbIf you’re unsure how which products to use or how to plan your race nutrition check out Precision’s Fuel & Hydration Planner (if you follow this you will have your discount applied automatically on your first order too): https://visit.pfandh.com/1pb-plannerThanks also to Stryd for their sponsorship, check out Stryd:Stryd helps you optimize your training and racing by measuring your running power, providing real-time data to improve efficiency, pace, and performance on any terrain. Plus, it integrates seamlessly with your favorite running watch for real time guidance! Go to https://stryd.live/opb to explore Stryd’s cutting-edge technology and how it can empower your run.A big thank you to Nomio for sponsoring the podcast. Nomio is a natural sports formula, based on a decade of research from the researchers that discovered nitrate’s exercise benefits. It is taken 3 hours before your most intense sessions, when performance matters. Nomio is used by Olympic champions, world record holders, and competitive amateurs. If you’re interesting in trying Nomio for yourself, you’ll find Nomio at http://www.drinknomio.com/?utm_source=Lipman&utm_medium=Show%20notes&utm_campaign=Nomioscience&utm_content=Find%20out%20more or www.drinknomio.comArticle on Passive Heat Acclimation Mentioned:https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874 Submit topics, feedback or questions to us on Instagram via DM or to the email address: podcast.1percentbetter@gmail.comFollow us on Instagram:https://www.instagram.com/onepercentbetterpod?igsh=MW1tcGM4MHQ4bm5oaw== Follow us on X:@PodOnepercent Join the Strava Group:https://www.strava.com/clubs/onepercentbetterpod Royalty Free Music from Tunetank.com Track: Trendy Style by PillowVibes https://tunetank.com/track/1027-trendy-style/
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