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Did you know that 30-50% of ultra-runners struggle with gastrointestinal distress? Have you ever wondered why you felt nauseous on a long run or during a race? Julie Shobe, a nutritionist for beginner ultra-runners, tells us WHY we might be feeling nauseous and HOW to combat GI issues during training and on race day! Listen to the episode to learn more!

How to get started with better nutrition according to Julie:

AVOID DEHYDRATION: drink 14oz of water every hour and 250mg of sodium every hour (or500mg of sodium for every 1L of water)

HOW TO TRAIN YOUR BODY TO EAT WHILE RUNNING:
1. Start with carbs and find your baseline (how many g of carbs do you eat every hour?)
2. Slowly increase your carb intake (eat 10g of carbs more than you do every hour until you get to 60g of carbs every hour)
3. Add sodium and protein

WHAT TO EAT DURING A LONG RUN: Eat a variety of foods high in carbs and protein. Avoid food with high fat. Here are some ideas
-Quesadilla
-PB&J
-Pizza
-Cheese stick
-Nuts
-Protein bar
-Protein shake

HOW TO EAT OFF OF THE TRAIL:
-60% carbs
-Then protein
-Then fruits and veggies
-Fat will just find its way in there!

CAFFEINE EQUATION:
Body Weight in Kilograms x 9 = __________mg of Caffeine intake per 24 hours.

WHY WE GET NASEOUS WHEN WE RUN:
-Under fueling
-Stomach "falls asleep"
-Not enough salt
-Not enough protein
-Not enough fluid
-Waiting too long to start eating

OTHER TAKEAWAYS:
-Eat protein during your long runs so it can start to rebuild and strengthen your muscles
-Carbs = energy. Protein = rebuild/recovery. Fat = hormones.
-Practice running and eating through the night! (12am-5am is the hardest!)
-Intermittent fasting/running fasted is proven to show an increase in cortisol levels in female athletes
-Peeing consistently on a run MIGHT be a sign that you are not getting enough electrolytes
-CARBS ARE GOOD FOR YOU!

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Links:

Get in contact with Julie here:
 Julie Shobe | Dietitian (@ultra.runner.nutrition) • Instagram photos and videos
E-mail: [email protected]

Private coaching/personalized workout plans: @thepinetreerunner

Utah Realtor who will help you find a home near running trails:
Jacob Bateman | Exit Realty Affinity | Bountiful, UT Real Estate | 385-314-1016 (ihouseelite.com)

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