In this episode Michael and Liz Raynor discuss the impact of post-workout nutrition on recovery.  First, we give a high level overview of the physiological responses to exercise, then we cover practical nutrition strategies to address these, and lastly we discuss when and what to eat post-workout. If you want to know how and when to eat after workouts to maximize your recovery and prep for your next training session, give this episode a listen!

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Follow along with Liz as she trains for her first 50 mile race happening in April 2022! From how to fuel for high mileage weeks to the perfect pair of shorts in this series of podcasts we'll be taking you along for the ride that is training for a 50 mile race. In this episode we share updates on how training is going (spoiler: it's great!), fueling updates - along with some tips for you, and gear updates from the last month of training.  

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Looking to improve your performance in 2022? Start small with some of our favorite foundational habits that are sometimes overlooked, but hugely impactful! This is one of our favorite topics to discuss and we are SO passionate about the impact these habits can have on your life and ability to accomplish your health, wellness, and/or performance goals.  In this episode Liz and Michael Raynor dive into their top 5 foundational health habits to improve your performance.

Finished this episode and wondering HOW to incorporate these habits? Head to Episode 6 where we talk all about how to hack your habits.  

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Happy New Year! Did you know that according to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day? That's almost half our day completely influenced by our habits! In this episode Liz and Michael Raynor break down habits - what they are, how to hack them, and why you should start with focusing on small habits to get you to your big goals in 2022.  

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In this episode Michael and Liz Raynor discuss Liz's current ultramarathon training cycle, what made her decide to take the jump from marathons to ultras, and how they've been fueling her training so far.  Liz is currently training for her first 50 mile race that will be in April 2022.  From how to fuel during long runs to the perfect hairstyle to prevent matting in this series of podcasts we'll be taking you along for the ride that is training for a 50 mile race.  

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In this episode Michael and Liz Raynor discuss the performance benefits of pre-workout nutrition for endurance athletes.  First, we dive into our bodies preferred energy source for activity (#carbs), then we cover some frequently asked questions about the impacts of fasting on performance, and lastly we discuss when and what to eat pre-workout. If you want to know how to eat before workouts to maximize your performance, give this episode a listen! 

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In this episode Michael and Liz Raynor discuss the many benefits of strength training for endurance athletes.  Spoiler alert: there's a lot of benefits.  From reducing risk of injury, allowing you to train consistently, to improving your running efficiency and power there's so many reasons to incorporate strength training into your training plan.  Want to know how? Give this episode a listen! 

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Did you know over 75% of US adults aren't getting enough water? In this episode Michael and Liz Raynor breakdown everything you need to know about hydration.  From why it's important for overall health and wellness (spoiler alert: every system in your body functions better with adequate hydration) to specific recommendations for athletes to monitor their hydration needs, you'll leave this episode understanding exactly why and how water impacts your performance in life and in sport, and what to do to monitor your own hydration status.  

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Welcome to our podcast! In this episode we share the Raynor Strength and Nutrition Origin Story.  You'll get to know your podcast hosts - the owners of Raynor Strength and Nutrition - Liz and Michael Raynor, how they met, what inspired them to start Raynor Strength and Nutrition, and we share what you can expect from the podcast in the future.