View all show notes and timestamps on the KoopCast website.

Episode overview:

Dr. Antonio is the chief executive officer and co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation. In addition, he is the co-founder and vice president of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Dr. Antonio earned his Ph.D. and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He has published over 100 peer-reviewed papers as well as over a dozen books. His current areas of research include: dietary supplements (e.g., creatine, protein, etc.), sports neuroscience, and human performance. He is currently a professor at Nova Southeastern University in Davie, Florida.

Episode highlights:

(32:10) Maximize caloric intake during races: 27 hour paddle example, eat whatever you can eat, focus on protein for recovery during training

(44:58) How much protein to intake: training camp example, race-day nutrition prioritizes carbs, spread your protein intake across the day, examples, individuality

(50:29) Increased protein during hard training: 2g/kg of protein for normal training, 1.2g/kg is common but 2g/kg is better but hard to ingest, ISSN recommends 1.6-2.5g/kg

Additional resources:

The ISSN

International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing

KoopCast on ISSN positon stand on nutrition for ultramarathon

Buy Training Essentials for Ultrarunning on Amazon or Audible.

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