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POUR=Pillars of Ultrarunning
NUTRITION
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Julie Shobe, an ultra running nutritionist, discusses the importance of nutrition in ultra running and provides guidance on creating a fuel plan. She addresses individual differences in nutrient needs. Julie emphasizes the need for planning nutrition in advance and offers tips for managing unexpected changes in nutrition during a race. Julie also shares tips on training the body to eat and run simultaneously, including practicing eating during speed workouts. Additionally, she addresses the issue of diarrhea during a run and suggests strategies to minimize its occurrence.

Takeaways

• Carbohydrates are the primary source of energy for ultra runners
• Protein, sodium, and hydration are also important for performance and recovery in ultra running.
• Individual differences, such as gender and age, can impact nutrient needs.
• Symptoms of electrolyte imbalance include nausea, headache, and increased urination.
• Planning nutrition in advance and having backup options can help ensure adequate fueling during a race. 
• Training the body to eat and run simultaneously requires practice and gradually increasing food intake during runs.
• To minimize the occurrence of diarrhea during a run, it is important to identify trigger foods and ensure a diverse intake of carbohydrates.

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Show Links:

Instagram: @ultra.running.nutrition
Julie's first episode
E-mail: [email protected]

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