1 00:00:00,280 --> 00:00:04,520 You're listening to episode 167 of the Marathon Running Podcast. 2 00:00:04,800 --> 00:00:07,880 In this episode, we're going to do a Q&A with a registered 3 00:00:07,880 --> 00:00:17,560 dietitian. This is the Marathon Running 4 00:00:17,560 --> 00:00:20,120 podcast by Letty and Ryan from We Got The Runs. 5 00:00:20,540 --> 00:00:23,420 Join us in our running community for weekly content that is 6 00:00:23,420 --> 00:00:26,540 motivational, educational and inspirational. 7 00:00:26,700 --> 00:00:29,180 And let the Marathon running podcast take you from the 8 00:00:29,180 --> 00:00:31,740 starting line to the finish line and beyond. 9 00:00:36,790 --> 00:00:40,990 Hey, runners, and welcome to episode 167. 10 00:00:40,990 --> 00:00:42,870 My name is Letty. I'm your host. 11 00:00:43,150 --> 00:00:45,990 My name is Ryan. I'm your cohost and we are here 12 00:00:45,990 --> 00:00:49,230 like every Friday recording Monday's episode. 13 00:00:49,470 --> 00:00:52,070 Welcome, welcome. If you have listened before, 14 00:00:52,070 --> 00:00:54,270 thanks for tuning in. Welcome back if you're a new 15 00:00:54,270 --> 00:00:56,750 listener. We hope you find our information 16 00:00:56,750 --> 00:00:59,030 useful. We try to find good guests and 17 00:00:59,030 --> 00:01:01,350 hopefully get stuff that will help. 18 00:01:01,760 --> 00:01:04,800 All the runners improve or be more excited about running. 19 00:01:04,920 --> 00:01:06,480 So Lenny, how's your training going? 20 00:01:06,480 --> 00:01:08,200 Are you training for anything in the future? 21 00:01:08,320 --> 00:01:10,240 Yes, I am. I'm training for the Chicago 22 00:01:10,240 --> 00:01:15,000 Marathon, which is October 8th. So if you guys are going, let's 23 00:01:15,000 --> 00:01:17,600 connect. And then also on the schedule, 24 00:01:17,600 --> 00:01:22,400 we have the New York Marathon, which is a month after Chicago. 25 00:01:22,440 --> 00:01:25,360 And I don't think I'm gonna be training training for that one. 26 00:01:25,360 --> 00:01:27,520 I think I'll just kind of go with it because the course is 27 00:01:27,520 --> 00:01:30,830 pretty hilly and not my favorite type of course, but I think the 28 00:01:30,830 --> 00:01:33,550 event is something that I'm looking forward to more than the 29 00:01:33,550 --> 00:01:35,950 actual marathon. Yeah, I don't think of it is 30 00:01:35,950 --> 00:01:39,430 that Haley, the way the course runs, but it is there is a lot 31 00:01:39,430 --> 00:01:41,110 of bridges. So, yeah. 32 00:01:41,270 --> 00:01:43,990 So besides running, do you have any other events that you're 33 00:01:43,990 --> 00:01:47,110 going to? Yes, I also in November after 34 00:01:47,110 --> 00:01:49,390 Thanksgiving. I'm attending the running event. 35 00:01:49,950 --> 00:01:51,990 What running event? The running event. 36 00:01:52,230 --> 00:01:54,650 Yeah, but which one? The running event. 37 00:01:55,410 --> 00:01:57,610 It's an event called the Running Event. 38 00:01:57,650 --> 00:02:00,690 It's basically the biggest running Expo in the country and 39 00:02:00,690 --> 00:02:04,490 it's for a lot of the industry leaders from attending it as 40 00:02:04,490 --> 00:02:07,330 media for the marathon running podcast. 41 00:02:07,330 --> 00:02:09,009 So that's going to be super fun as well. 42 00:02:09,050 --> 00:02:11,250 Looking forward to that. Besides that, I think that 43 00:02:11,250 --> 00:02:13,330 should be it, which, you know, it is a lot. 44 00:02:13,330 --> 00:02:15,330 It's three events within two months. 45 00:02:15,650 --> 00:02:18,450 Well, anyone that has listened to our podcast knows how much 46 00:02:18,450 --> 00:02:21,690 you like Expos, so I wonder if it'll meet your expectations. 47 00:02:21,690 --> 00:02:24,130 Well, I'm hoping so, because you get to see the newest stuff that 48 00:02:24,130 --> 00:02:26,610 hasn't even come out yet. So it's a lot of running 49 00:02:26,610 --> 00:02:30,290 retailers and panels, all that fun stuff that I enjoy so much 50 00:02:30,370 --> 00:02:32,010 and you don't even have to run a marathon. 51 00:02:32,010 --> 00:02:35,330 So you'll have to report back. Yes, I'll definitely have a 52 00:02:35,330 --> 00:02:38,530 whole podcast probably talking about the running event. 53 00:02:38,530 --> 00:02:43,290 So if you're in the area of Austin, let me know and we can 54 00:02:43,290 --> 00:02:44,930 go for a jiggle. And And if you guys are 55 00:02:44,930 --> 00:02:48,530 interested in signing up for Tokyo, I believe the lottery for 56 00:02:48,530 --> 00:02:51,690 Tokyo opens August 15th. Put that down on your calendar 57 00:02:51,690 --> 00:02:54,090 because we don't have enough entrance for these lotteries 58 00:02:54,090 --> 00:02:56,930 yet. I think they have, I think, I 59 00:02:56,930 --> 00:03:00,250 think they have an approval rate of 4% or something ridiculously. 60 00:03:00,250 --> 00:03:02,730 Though, So that's a lot. I'm sure we'll talk about those 61 00:03:02,730 --> 00:03:04,690 as the year goes on. Yes, so. 62 00:03:04,930 --> 00:03:08,630 What are we talking about today? So today we're going to do a Q&A 63 00:03:08,710 --> 00:03:11,630 with a registered dietitian, Serena Marie Rd. 64 00:03:11,630 --> 00:03:13,790 We've had her on a few times already. 65 00:03:13,830 --> 00:03:16,830 We had some listener questions coming in, in regards to running 66 00:03:16,830 --> 00:03:18,630 nutrition. So that's always super 67 00:03:18,630 --> 00:03:22,590 interesting questions such as what to eat before the run, how 68 00:03:22,590 --> 00:03:26,510 to avoid stomach issues. We're talking about hydration, 69 00:03:26,510 --> 00:03:30,190 we're talking about supplements and foods that help you run 70 00:03:30,390 --> 00:03:32,710 better. So a lot of questions. 71 00:03:32,710 --> 00:03:35,430 So it's definitely worth a listen and you can learn 72 00:03:35,430 --> 00:03:37,450 something hopefully. That's what we're here for. 73 00:03:37,850 --> 00:03:39,450 So you want to get into it? Yep. 74 00:03:39,450 --> 00:03:41,570 So without any further ado, we're now going to play our 75 00:03:41,570 --> 00:03:48,810 interview with Serena Marie Rd. All right, We are back on with 76 00:03:48,810 --> 00:03:52,210 Serena Marie Rd. Registered dietitian. 77 00:03:52,250 --> 00:03:54,370 Serena, thank you so much for coming back on our show. 78 00:03:54,810 --> 00:03:57,570 Of course, this is like my favorite thing to do. 79 00:03:57,570 --> 00:04:00,450 I love chatting with you. I love your community, so I'm 80 00:04:00,450 --> 00:04:02,490 super happy to be here. That's awesome. 81 00:04:02,490 --> 00:04:06,530 And they love you because I did post an Instagram story saying 82 00:04:06,530 --> 00:04:09,370 that we're going to have you on and hopefully do a kill Q&A 83 00:04:09,370 --> 00:04:11,650 asking them for questions. And we got quite a few 84 00:04:11,650 --> 00:04:14,370 questions, which is great because our Instagram is not 85 00:04:14,370 --> 00:04:17,890 that big. But yeah, so let's hop into that 86 00:04:17,890 --> 00:04:20,130 if you are ready. I'm totally ready. 87 00:04:20,130 --> 00:04:24,210 Let's do it all right. So the first question is, a 88 00:04:24,210 --> 00:04:28,250 person is asking what should I eat before a run to have enough 89 00:04:28,250 --> 00:04:30,690 energy without feeling too heavy? 90 00:04:31,750 --> 00:04:34,790 Yeah. So that he gave me all of these 91 00:04:34,790 --> 00:04:37,430 questions like a bunch of questions and I I was kind of 92 00:04:37,430 --> 00:04:41,470 looking through them and some of them kind of were the same 93 00:04:41,470 --> 00:04:45,470 question just asked differently. So hoping as we kind of answer 94 00:04:45,470 --> 00:04:48,870 this question, we're also kind of going to be navigating how to 95 00:04:48,870 --> 00:04:52,310 avoid cramps and and stomach issues and also kind of 96 00:04:52,310 --> 00:04:55,950 navigating as well, just kind of how to make sure you're fueling 97 00:04:55,950 --> 00:04:59,350 your run correctly. So when we're thinking about 98 00:04:59,390 --> 00:05:02,630 fueling our runs, first and. Foremost, I want to say I'm 99 00:05:02,630 --> 00:05:04,390 proud of you for knowing you need to fuel. 100 00:05:04,390 --> 00:05:07,390 We're not just skipping the fueling part because you have to 101 00:05:07,390 --> 00:05:09,270 navigate. You know, the fact that 102 00:05:09,270 --> 00:05:11,150 sometimes food can make us feel heavier. 103 00:05:11,550 --> 00:05:14,950 I always like to ask my athletes, one, how much time do 104 00:05:14,950 --> 00:05:18,350 you have to digest? And two, how long is your 105 00:05:18,350 --> 00:05:23,070 workout going to be? So if you have time to digest 106 00:05:23,110 --> 00:05:25,990 that workout, preworkout snack is going to look different than 107 00:05:25,990 --> 00:05:28,030 if you don't have any time to digest. 108 00:05:28,390 --> 00:05:31,510 So ideally we're eating a preworkout snack and. 109 00:05:31,750 --> 00:05:35,990 Hour to an hour and a half before our run if we want to 110 00:05:35,990 --> 00:05:38,790 have it be a little bit bigger and a little bit more 111 00:05:39,350 --> 00:05:41,870 satisfying, a little heavier so to speak. 112 00:05:42,270 --> 00:05:45,310 And in these pre workout snacks, if we're doing something like 113 00:05:45,550 --> 00:05:49,150 toast with some banana slices and peanut butter or if we're 114 00:05:49,150 --> 00:05:53,030 doing something like some I love freezer waffles like you know 115 00:05:53,030 --> 00:05:55,790 the egg goes right like the low fiber freezer waffles. 116 00:05:56,460 --> 00:05:59,380 Putting those in the in the toaster oven and then putting, 117 00:05:59,780 --> 00:06:01,980 you know some a little bit of butter or syrup on it. 118 00:06:02,220 --> 00:06:06,100 When we have a carbohydrate, a low fiber carbohydrate paired 119 00:06:06,100 --> 00:06:09,420 with a little bit of fat or protein, we need more time to 120 00:06:09,420 --> 00:06:11,740 digest. An hour to an hour and a half 121 00:06:11,740 --> 00:06:14,500 Cheerios or Honey Nut Cheerios with some cow's milk which is 122 00:06:14,500 --> 00:06:17,700 giving you that protein, right. Those snacks just need a little 123 00:06:17,700 --> 00:06:20,660 bit more time to digest. But when you go running an hour 124 00:06:20,660 --> 00:06:23,180 and a half later it should feel comfortable in your belly. 125 00:06:23,620 --> 00:06:26,100 Now if you are one of my I wake up and. 126 00:06:26,180 --> 00:06:28,420 And I go running kind of people and you don't want to be waking 127 00:06:28,420 --> 00:06:30,700 up, you know, a whole hour and a half earlier to eat some 128 00:06:30,700 --> 00:06:33,620 breakfast. That's when we really just want 129 00:06:33,620 --> 00:06:37,460 to stick to super quick and easy to digest carbohydrates. 130 00:06:38,060 --> 00:06:42,140 So that's where the things like having a gel or a manufactured 131 00:06:42,140 --> 00:06:46,180 sports food like a honey Stinger waffle comes into comes into 132 00:06:46,180 --> 00:06:48,260 mind. But then also things like 133 00:06:48,260 --> 00:06:50,740 sweetened applesauce packets. I'll have like two of those 134 00:06:50,740 --> 00:06:53,460 squeezy sweetened applesauce packets you'll give to your 135 00:06:53,460 --> 00:06:56,100 kids, like two of those before you go running digest. 136 00:06:56,180 --> 00:07:00,540 Really quick and easy. 3 sheets of Graham crackers. 137 00:07:00,540 --> 00:07:04,700 Digest really quick and easy. Having a rice crispy treat or 138 00:07:04,700 --> 00:07:07,740 two depending on how big they are that digest quick and easy. 139 00:07:07,740 --> 00:07:09,500 Right now I'm obsessed with Pop tarts. 140 00:07:09,500 --> 00:07:13,740 That's like my go to is I'll have a pop tart before I run and 141 00:07:13,740 --> 00:07:17,340 then I usually pair these foods with sports drink. 142 00:07:17,340 --> 00:07:20,700 So having some kind of sports drink, whether you're drinking 143 00:07:20,700 --> 00:07:23,700 it an hour or hour and a half before or just a few minutes 144 00:07:23,700 --> 00:07:26,100 before, having some kind of sports drink to just. 145 00:07:26,180 --> 00:07:29,300 Kind of prime you to have those electrolytes and that salt in 146 00:07:29,300 --> 00:07:35,260 your belly to kind of adequately get you through your workout, 147 00:07:35,620 --> 00:07:37,460 Okay. So if we've eaten with enough 148 00:07:37,460 --> 00:07:41,940 time to digest and we've eaten a low fiber food that doesn't have 149 00:07:41,940 --> 00:07:45,980 too much protein and fat, it should digest just fine. 150 00:07:46,220 --> 00:07:49,820 And we should therefore avoid cramping and stomach stomach 151 00:07:49,820 --> 00:07:53,300 issues during long runs. I want to kind of pause here 152 00:07:53,300 --> 00:07:55,220 because I have a little bit more to say, Letty, but do you have 153 00:07:55,220 --> 00:07:58,060 any questions about? That I've said so far, no, it 154 00:07:58,060 --> 00:08:00,540 makes really good sense, but thanks for pointing out the 155 00:08:00,540 --> 00:08:04,260 timing of all of. This, yeah, people do like, oh 156 00:08:04,340 --> 00:08:07,420 I, you know, I had toast and peanut butter and banana, you 157 00:08:07,420 --> 00:08:09,500 know, 5 minutes before I left the house. 158 00:08:09,500 --> 00:08:12,460 And it's like okay, you're on the right track there. 159 00:08:12,700 --> 00:08:15,060 But that food does, It's just a little heavier. 160 00:08:15,060 --> 00:08:16,940 It needs a little bit more time to digest. 161 00:08:17,820 --> 00:08:20,620 So, so yeah, so we're looking at what you're eating, but then 162 00:08:20,620 --> 00:08:23,620 we're also looking at hydration. When we want to avoid cramping, 163 00:08:23,620 --> 00:08:26,100 we want to avoid stomach issues. We also want to. 164 00:08:26,180 --> 00:08:29,180 Kind of just be aware of like have I been having enough 165 00:08:29,220 --> 00:08:32,299 electrolytes on a on a daytoday basis. 166 00:08:32,299 --> 00:08:35,700 So I think a lot of times water becomes like our mainstay, the 167 00:08:35,700 --> 00:08:39,700 thing we're drinking and consuming and water is wonderful 168 00:08:39,700 --> 00:08:42,020 for you. But if we're thinking about how 169 00:08:42,020 --> 00:08:45,940 we are losing and sweating out electrolytes and salt and sodium 170 00:08:46,020 --> 00:08:49,020 when we are running, we also want to make sure to just be 171 00:08:49,020 --> 00:08:51,620 replacing that. And that can come in the form of 172 00:08:51,620 --> 00:08:55,860 drinking sports drink before your long run, depending on 173 00:08:55,860 --> 00:08:57,020 what. Kind of work out you're doing. 174 00:08:57,020 --> 00:08:59,580 Sometimes I'll have my athletes drink sports strength the night 175 00:08:59,580 --> 00:09:01,740 before their long run or their race. 176 00:09:01,740 --> 00:09:05,820 They'll do a preload and then also taking an electrolytes and 177 00:09:05,820 --> 00:09:08,900 salt during your long run is also important. 178 00:09:08,900 --> 00:09:12,420 So just kind of realizing that salt and electrolyte component 179 00:09:12,420 --> 00:09:16,500 is super important to preventing GI issues or that heavy feeling 180 00:09:16,500 --> 00:09:18,850 as well. OK, perfect. 181 00:09:18,850 --> 00:09:20,850 And thank you for that. And I guess you're already 182 00:09:20,850 --> 00:09:24,770 starting to answer a little bit of the next questions, which are 183 00:09:24,770 --> 00:09:28,290 what's the best way to stay hydrated during runs, especially 184 00:09:28,290 --> 00:09:31,250 when it's hot outside? And along with that, the 185 00:09:31,250 --> 00:09:34,770 question, do I need to worry about enough electrolytes and 186 00:09:34,770 --> 00:09:38,170 how can I do that? And also, how can I avoid 187 00:09:38,170 --> 00:09:41,690 feeling sick when using energy gels or sports drinks during 188 00:09:41,690 --> 00:09:43,780 that run? Yeah. 189 00:09:43,900 --> 00:09:49,300 So all of us go is hand to hand. So and and it even kind of still 190 00:09:49,300 --> 00:09:52,620 is is kind of even tying into the stomach issues during long 191 00:09:52,620 --> 00:09:56,660 runs question from earlier. So when we were thinking about 192 00:09:56,660 --> 00:09:59,500 staying hydrated during runs, we want to think about. 193 00:10:01,290 --> 00:10:05,370 The fact that depending on how hot and humid, depending on the 194 00:10:05,370 --> 00:10:08,810 dew point, that's going to affect how much fluid and 195 00:10:08,810 --> 00:10:11,850 electrolytes we need, right? As it becomes more humid and 196 00:10:11,850 --> 00:10:15,650 hot, we are going to need more fluid and electrolytes or sodium 197 00:10:15,930 --> 00:10:18,650 versus when it's winter and it's cooler outside. 198 00:10:18,850 --> 00:10:22,410 So just kind of realizing there is this frustrating piece where 199 00:10:22,610 --> 00:10:25,410 you might be like, oh, I've really nailed this hydration 200 00:10:25,410 --> 00:10:28,490 piece and then, you know, all of a sudden this summer heat comes 201 00:10:28,490 --> 00:10:31,170 in and you're starting right back at Ground Zero. 202 00:10:31,250 --> 00:10:32,930 Okay. So I do want to kind of just 203 00:10:32,930 --> 00:10:36,770 recognize the fact that it does really ebb and flow and practice 204 00:10:36,770 --> 00:10:39,210 makes perfect here. Like once you've been running 205 00:10:39,210 --> 00:10:42,250 for long enough and practicing with hydration, I think you 206 00:10:42,250 --> 00:10:45,610 start to really understand what your body is kind of telling 207 00:10:45,610 --> 00:10:49,050 you, like do I need more salt or do I need more fluid? 208 00:10:49,050 --> 00:10:51,690 And you, you kind of really start to like understand how to 209 00:10:51,690 --> 00:10:54,210 listen to your body. But it really just kind of does 210 00:10:54,450 --> 00:10:58,570 require patience and practice. So in order to stay adequately 211 00:10:58,570 --> 00:11:01,170 hydrated during runs we are aiming for. 212 00:11:01,250 --> 00:11:05,010 Around 16 ounces of fluid per hour at a minimum okay. 213 00:11:05,170 --> 00:11:08,650 So yes, and maybe you are more petite, maybe you're more of a 214 00:11:08,650 --> 00:11:12,410 12 ounce or a 14 ounce or maybe you are a taller person and 215 00:11:12,410 --> 00:11:14,170 maybe you're more of a 20 ouncer. 216 00:11:14,370 --> 00:11:18,850 But kind of in that range is that minimum amount of fluid 217 00:11:18,850 --> 00:11:22,810 that we are aiming for And then also kind of thinking about 218 00:11:22,850 --> 00:11:25,810 electrolytes. So when we sweat, we are losing 219 00:11:25,810 --> 00:11:28,730 salt, we are losing potassium, we are losing calcium and 220 00:11:28,730 --> 00:11:31,090 magnesium. But sodium is the. 221 00:11:31,290 --> 00:11:33,890 Really the electrolyte that we are losing in the greatest 222 00:11:33,890 --> 00:11:38,290 quantities when we are running. So generally what I recommend is 223 00:11:38,290 --> 00:11:42,130 if you're choosing a sports drink to take with you on your 224 00:11:42,130 --> 00:11:45,570 run to use for hydration, this sports drink should be 225 00:11:45,570 --> 00:11:50,730 containing around 3 hundredish milligrams of sodium per 16 226 00:11:50,730 --> 00:11:53,530 ounces. That is usually enough salt to 227 00:11:53,530 --> 00:11:58,210 get you kind of to that bare minimum amount of sodium that 228 00:11:58,210 --> 00:12:00,730 you need per hour. Runner should be aiming for 229 00:12:00,730 --> 00:12:04,010 about 3. 300 to 700 milligrams of sodium per hour. 230 00:12:04,010 --> 00:12:06,610 I feel like I'm like throwing tons of numbers at you, but 231 00:12:06,770 --> 00:12:10,570 hopefully you're taking notes. So we are aiming for 16 ish 232 00:12:10,610 --> 00:12:14,810 ounces of fluid per hour. We're aiming for 300 to 700 233 00:12:14,810 --> 00:12:19,930 milligrams of sodium per hour. And if you were somebody like me 234 00:12:19,930 --> 00:12:24,050 who doesn't like that sweet flavor, like drinking it, 235 00:12:24,130 --> 00:12:27,090 sipping on it constantly, you do. 236 00:12:27,130 --> 00:12:29,250 You can. Keep in mind there are brands 237 00:12:29,250 --> 00:12:32,770 that have these lower. Less sweetened, I think they 238 00:12:32,770 --> 00:12:36,290 call them like the naked flavors that have less sweetness. 239 00:12:36,410 --> 00:12:39,010 Sweetness like scratch makes it. Tail one makes it. 240 00:12:39,210 --> 00:12:41,970 You can do that. Or you can drink water and take 241 00:12:41,970 --> 00:12:46,010 salt capsules to get enough electrolytes through those 242 00:12:46,010 --> 00:12:49,090 capsules. And by doing so, this is going 243 00:12:49,090 --> 00:12:53,730 to help to improve your chances of not having cramping, not 244 00:12:53,730 --> 00:12:57,170 having GI intolerance when you're taking your gels. 245 00:12:57,170 --> 00:13:00,570 If they are not labeled as isotonic, it is important to be 246 00:13:00,570 --> 00:13:02,850 drinking. Fluid Whether it's sports, drink 247 00:13:02,850 --> 00:13:05,810 or water, while you're taking your gel to improve the 248 00:13:05,810 --> 00:13:09,010 tolerance. And yeah, that's a good place to 249 00:13:09,010 --> 00:13:10,970 start. We can always, like, get pick 250 00:13:10,970 --> 00:13:13,370 and change and tweak and personalize things, but that's a 251 00:13:13,370 --> 00:13:16,370 really good place to start. Okay. 252 00:13:16,410 --> 00:13:17,850 Yeah. I'm kind of shocked by that 253 00:13:17,850 --> 00:13:22,130 number because I'm picturing a scale and putting salt on it 254 00:13:22,570 --> 00:13:25,130 because I add a lot of salt to my drinks and I know that it's 255 00:13:25,130 --> 00:13:28,410 way more than 300 milligrams, right? 256 00:13:28,410 --> 00:13:32,600 Because even a gram is just a tiny little, you know, bit of 257 00:13:32,600 --> 00:13:34,280 salt. So that's that's kind of cool. 258 00:13:34,280 --> 00:13:36,120 It's interesting to kind of picture that in your head. 259 00:13:36,920 --> 00:13:39,160 Yeah. So 300 milligrams is less than a 260 00:13:39,160 --> 00:13:41,240 gram, right? Because yeah. 261 00:13:41,440 --> 00:13:42,760 So, yeah, sorry, I just wanted to make sure. 262 00:13:42,880 --> 00:13:47,360 So we're, we're thinking about if you have two teaspoons of 263 00:13:47,360 --> 00:13:52,520 salt that's usually given you around 2400 milligrams of sodium 264 00:13:52,720 --> 00:13:56,720 and two teaspoons of salt. So yeah, it is a large amount. 265 00:13:56,720 --> 00:13:59,040 And I and I do get this question a lot is like what if I have 266 00:13:59,040 --> 00:14:03,000 high blood pressure like. It is it safe to eat all that 267 00:14:03,000 --> 00:14:06,440 salt? And what I usually say is, I 268 00:14:06,440 --> 00:14:08,560 think if you have high blood pressure, it's worth kind of 269 00:14:08,560 --> 00:14:10,640 reaching out. You can even DM me and we can 270 00:14:10,640 --> 00:14:12,560 talk about it just to give you a little bit more of 271 00:14:12,560 --> 00:14:15,680 personalization here. But even if you have a high 272 00:14:15,680 --> 00:14:19,280 blood, you're still sweating out salt when you run like you're 273 00:14:19,280 --> 00:14:21,000 still. It's not like you magically 274 00:14:21,000 --> 00:14:24,480 don't lose sodium when you run. So there's some that's something 275 00:14:24,480 --> 00:14:27,080 to keep in mind. But then also just in general 276 00:14:27,080 --> 00:14:29,160 for those of us who do not have high blood pressure. 277 00:14:30,550 --> 00:14:33,830 You know, sodium intake doesn't magically lead to high blood 278 00:14:33,830 --> 00:14:35,830 pressure. Like there are other factors 279 00:14:35,830 --> 00:14:37,830 that are going to contribute to high blood pressure. 280 00:14:37,830 --> 00:14:41,030 And so the fact that we're running is reducing our chance 281 00:14:41,030 --> 00:14:42,470 of developing high blood pressure. 282 00:14:42,710 --> 00:14:45,910 If you're eating a diet rich in Potasium, so you're eating lots 283 00:14:45,910 --> 00:14:49,350 of legumes and fruits and vegetables and dairy and nuts 284 00:14:49,350 --> 00:14:52,910 and seeds, that potassium intake is going to kind of balance that 285 00:14:52,910 --> 00:14:55,750 salt intake. So generally, I encourage my 286 00:14:55,750 --> 00:14:57,630 runners to add salt to their foods. 287 00:14:58,360 --> 00:15:01,200 Yeah, And as if we think about it, and this is kind of gross, 288 00:15:01,200 --> 00:15:04,800 but as runners, once we're done running and we dry off, we have 289 00:15:04,800 --> 00:15:07,520 all these white patches in our skin and clothes and it's 290 00:15:07,520 --> 00:15:09,720 literally how much salt we just lost. 291 00:15:09,720 --> 00:15:11,640 So. Yeah, I think that's such a 292 00:15:11,680 --> 00:15:15,080 beautiful way of kind of like making it more tangible, right? 293 00:15:15,080 --> 00:15:17,440 Because I'm just throwing these big scary numbers at you. 294 00:15:17,440 --> 00:15:19,840 But yeah, Letty, that's such a good way of thinking of it. 295 00:15:19,840 --> 00:15:22,760 Like, you're literally wiping off hundreds of milligrams of 296 00:15:22,760 --> 00:15:25,040 sodium every time you, like, use your towel. 297 00:15:25,430 --> 00:15:28,350 Yeah, it's pretty gross. But all right, so let's move on 298 00:15:28,350 --> 00:15:32,190 to the next couple of questions. And they are about supplementing 299 00:15:32,190 --> 00:15:36,830 and idealizing your food. So one of the questions is, 300 00:15:36,830 --> 00:15:40,230 should I take any vitamins or supplements to be a better 301 00:15:40,230 --> 00:15:42,750 runner? Also, are there any specific 302 00:15:42,750 --> 00:15:45,910 foods or supplements that can make me a better runner? 303 00:15:46,190 --> 00:15:49,230 And then the last question in regards to that is again, are 304 00:15:49,230 --> 00:15:51,630 there any certain foods that can help me avoid injuries or 305 00:15:51,630 --> 00:15:53,870 recover faster if I do get injured? 306 00:15:54,680 --> 00:15:59,640 Yeah, such good questions. OK, so the number one thing you 307 00:15:59,640 --> 00:16:02,000 need to do if you're a runner is eat enough food. 308 00:16:02,200 --> 00:16:04,720 OK, I don't care. Like if you're eating all the 309 00:16:04,720 --> 00:16:08,120 magical beats in the universe or drinking the tart cherry juice, 310 00:16:08,400 --> 00:16:11,280 if come the end of the day you are not getting enough calories 311 00:16:11,280 --> 00:16:15,000 in, you're causing an immense stress load to your body. 312 00:16:15,200 --> 00:16:18,040 Training already is a lot of stress to the body. 313 00:16:18,040 --> 00:16:19,960 And then plus, you know, goodness knows what else you 314 00:16:19,960 --> 00:16:22,480 have going on in your life. That's stressful because you 315 00:16:22,480 --> 00:16:23,980 know. Know that's how life works. 316 00:16:24,660 --> 00:16:27,460 So you know, we do need to make sure that we are at least doing 317 00:16:27,460 --> 00:16:30,100 our body a solid if we're treating her like our teammate 318 00:16:30,100 --> 00:16:33,180 or him like our teammate, and we are giving our body enough food 319 00:16:33,180 --> 00:16:36,180 to function correctly, that is the number one most important 320 00:16:36,180 --> 00:16:38,500 thing you can do if you need help with that. 321 00:16:38,950 --> 00:16:41,710 Follow me at Serena Maria Rd. On Instagram because that's 322 00:16:41,830 --> 00:16:44,350 basically what I talk about all day long so. 323 00:16:44,510 --> 00:16:47,870 But once we let's nail that, once we are able to say 324 00:16:47,870 --> 00:16:51,150 confidently, yes, I am eating enough food, I'm eating enough 325 00:16:51,150 --> 00:16:54,230 calories, my performance plate is chef's kiss. 326 00:16:54,550 --> 00:16:58,230 That is when we can start to now add in the hacks and the tweaks 327 00:16:58,230 --> 00:17:02,230 to really uplevel our nutrition. So kind of going through these 328 00:17:02,230 --> 00:17:05,550 questions, thinking about specific supplements or vitamins 329 00:17:05,950 --> 00:17:08,829 on this is definitely something that requires a little bit. 330 00:17:08,950 --> 00:17:12,190 More personalization, like, you know, knowing is this athlete in 331 00:17:12,190 --> 00:17:15,190 perimenopause or is this athlete getting her cycle or is this 332 00:17:15,190 --> 00:17:17,869 athlete a guy? And, you know, knowing a little 333 00:17:17,869 --> 00:17:20,710 bit more about you can really help me with customizing, you 334 00:17:20,710 --> 00:17:22,270 know, supplement recommendations. 335 00:17:22,589 --> 00:17:26,270 But one thing that I will say, I guess a handful of things that I 336 00:17:26,270 --> 00:17:29,690 will say I kind of. Recommend generally for most 337 00:17:29,690 --> 00:17:33,930 people, one of the creatine. If you were in a season of 338 00:17:33,930 --> 00:17:36,890 training where you're kind of training for 1/2 marathon, a 339 00:17:36,890 --> 00:17:41,090 marathon and ultra, you know, kind of really focusing on doing 340 00:17:41,690 --> 00:17:44,370 endurance training. Creatine actually can be a 341 00:17:44,370 --> 00:17:47,490 really awesome supplement for for us runners, and I think it 342 00:17:47,490 --> 00:17:51,270 really has a lot of like. Popularity in the bodybuilding 343 00:17:51,270 --> 00:17:55,270 world, and I think runners tend to be like, wait, what? 344 00:17:55,590 --> 00:17:59,630 But creatine is very safe, It's very well studied. 345 00:17:59,630 --> 00:18:02,030 So it's one of those things where I feel really confident 346 00:18:02,830 --> 00:18:06,590 the risk is, is not super high. Of course you have to always 347 00:18:06,590 --> 00:18:09,590 discuss supplements with your doctor because I don't know if 348 00:18:09,590 --> 00:18:11,350 you're on medication. I don't know your past medical 349 00:18:11,350 --> 00:18:12,470 history, if you're listening to this. 350 00:18:13,860 --> 00:18:16,540 The creatines generalize, generally recognized as safe, 351 00:18:16,900 --> 00:18:19,900 and essentially what it's doing is it's especially beneficial 352 00:18:19,900 --> 00:18:22,660 for my plantbased athletes or my vegetarian athletes. 353 00:18:22,940 --> 00:18:26,820 Our body makes some creatine on its own, but when we're 354 00:18:26,820 --> 00:18:30,580 supplementing it with exogenous creatine, what we're doing is 355 00:18:30,580 --> 00:18:33,820 we're boosting the creatine stores in our muscles, and this 356 00:18:33,820 --> 00:18:37,060 can actually help us produce ATP, which is energy. 357 00:18:37,260 --> 00:18:40,740 So it actually can help us like go further, go longer, run 358 00:18:40,740 --> 00:18:43,780 longer with less perceived effort, feeling stronger. 359 00:18:44,340 --> 00:18:50,940 Creatine also has a role in the arginine like nitric oxide 360 00:18:50,940 --> 00:18:54,220 synthase pathway which can actually help with reducing 361 00:18:54,220 --> 00:18:58,060 inflammation in the body and getting more oxygenated blood to 362 00:18:58,060 --> 00:19:00,740 our muscles. So it plays a really important 363 00:19:00,740 --> 00:19:02,700 role there. And then last but not least, it 364 00:19:02,700 --> 00:19:06,860 also plays a role in helping our body to hold on to more glycogen 365 00:19:06,860 --> 00:19:10,660 which just stored sugar and when we are running having that 366 00:19:10,660 --> 00:19:13,700 glycogen store be really optimized, right? 367 00:19:13,860 --> 00:19:16,100 If you think about car bloating, that's the point of that. 368 00:19:17,340 --> 00:19:20,860 That's going to help us to hold on to hydration and energy 369 00:19:20,860 --> 00:19:23,380 stores so that we don't hit the wall when we run. 370 00:19:23,620 --> 00:19:27,980 So I'm a big fan of creatine for athletes, and if you actually 371 00:19:27,980 --> 00:19:31,540 reach out to me on Instagram, I can give you a discount code for 372 00:19:31,540 --> 00:19:33,940 for some creatine as well, 20% off. 373 00:19:34,620 --> 00:19:38,060 But creatine monohydrate is what you're looking for and usually 374 00:19:38,060 --> 00:19:41,780 what I generally say is taking 5 grams a day in order to really 375 00:19:41,780 --> 00:19:43,780 support your training. So creatine. 376 00:19:43,860 --> 00:19:46,500 Teens my go to. I also want to give like little 377 00:19:46,540 --> 00:19:49,460 you know, shoutouts as well to omega-3 supplements. 378 00:19:49,460 --> 00:19:52,300 Really reducing inflammation can help with supporting lean body 379 00:19:52,300 --> 00:19:57,220 mass creation, which is awesome. I'm always a fan of probiotics, 380 00:19:57,220 --> 00:19:59,700 not a lot of performance specific benefits there. 381 00:19:59,700 --> 00:20:02,220 I just think probiotics are the best for human beings. 382 00:20:02,220 --> 00:20:05,260 So those would be like my my shoutouts as well. 383 00:20:05,840 --> 00:20:07,800 Okay. So that's really my supplements 384 00:20:07,800 --> 00:20:10,520 that I'm recommending. Like I said, there's other ones. 385 00:20:10,520 --> 00:20:12,280 We could talk about vitamin D, we could talk about a bunch of 386 00:20:12,280 --> 00:20:13,920 things. But I think really if we're 387 00:20:13,920 --> 00:20:16,720 giving it just a general blanket statement, creatine would be my 388 00:20:16,720 --> 00:20:21,640 go to specific foods. So again, we got to be making 389 00:20:21,640 --> 00:20:24,920 sure we're eating enough period. But once we kind of get good at 390 00:20:24,920 --> 00:20:27,400 that, I would say kind of thinking about foods that are 391 00:20:27,400 --> 00:20:32,480 rich in nitric oxide can be a really beneficial way to 392 00:20:32,600 --> 00:20:36,080 supplement your intake. So foods that are rich in nitric 393 00:20:36,080 --> 00:20:38,520 oxide, I think the most popular ones, the ones that we see on 394 00:20:38,520 --> 00:20:41,440 Instagram the most would probably be like beets or beet 395 00:20:41,440 --> 00:20:45,200 juice and her cherry juice. These foods, essentially what 396 00:20:45,200 --> 00:20:49,640 they do is if you think about like a little circle and you 397 00:20:49,640 --> 00:20:51,840 think of that circle as being your blood vessel. 398 00:20:52,080 --> 00:20:55,040 And then if you make that circle wider, right now the circle is 399 00:20:55,040 --> 00:20:57,280 bigger, that blood vessel is dilating. 400 00:20:57,560 --> 00:21:01,320 It now can basically deliver more oxygenated blood to your 401 00:21:01,320 --> 00:21:04,600 muscles and therefore that's going to make your performance 402 00:21:04,920 --> 00:21:06,480 improve. It's going to make like you push 403 00:21:06,480 --> 00:21:08,080 harder with less perceived effort. 404 00:21:08,480 --> 00:21:10,960 It also has other benefits like it's really anti. 405 00:21:11,560 --> 00:21:14,440 It helps with anti inflammation antioxidants. 406 00:21:14,440 --> 00:21:18,760 It also helps reduce blood pressure so also lots of non non 407 00:21:18,760 --> 00:21:21,600 performance wins there. But I usually tell my athletes 408 00:21:21,600 --> 00:21:24,520 have a glass of tartary juice or beet juice before bed to just 409 00:21:24,520 --> 00:21:28,160 stay consistent with that. Dark green leafy vegetables like 410 00:21:28,160 --> 00:21:30,320 kale and spinach also have nitric oxide. 411 00:21:30,320 --> 00:21:33,480 Watermelon has nitric oxide, Seaweed has nitric oxide. 412 00:21:33,480 --> 00:21:36,360 But for me, I think just drinking a glass of one of those 413 00:21:36,640 --> 00:21:39,640 tartary juice or beet juice each day, it's just it's like easy to 414 00:21:39,640 --> 00:21:43,760 stay consistent in that way. We want to be thinking about 415 00:21:45,040 --> 00:21:49,080 iron rich foods, especially if you were a woman athlete who is 416 00:21:49,640 --> 00:21:51,840 getting her cycle because you're losing blood each month, 417 00:21:51,840 --> 00:21:54,480 obviously. And so runners are at higher 418 00:21:54,480 --> 00:21:58,560 risk for anemia or essentially, you know, higher risk for 419 00:21:58,560 --> 00:22:01,880 damaging their red blood cells because when our foot strikes 420 00:22:01,880 --> 00:22:04,160 the ground, there is this hemolytic effect. 421 00:22:04,160 --> 00:22:07,200 We're kind of like explosion putting our red blood cells when 422 00:22:07,200 --> 00:22:10,360 our foot hits the ground. So we're losing red blood cells 423 00:22:10,360 --> 00:22:12,280 that way. And then also if you're a 424 00:22:12,280 --> 00:22:15,280 cycling an athlete with her cycle, you're losing red blood 425 00:22:15,280 --> 00:22:16,640 cells that way with with your period. 426 00:22:16,880 --> 00:22:19,920 So I'm thinking about how we can make sure we're checking our 427 00:22:19,920 --> 00:22:23,080 ferritin, we're checking our iron when we go to the doctor to 428 00:22:23,080 --> 00:22:26,680 stay ahead of anemia. And then just, you know, really 429 00:22:26,680 --> 00:22:30,120 just it's one of those things, I do not recommend taking a 430 00:22:30,120 --> 00:22:33,520 supplement, an iron supplement prophylactically, but I do 431 00:22:33,520 --> 00:22:36,360 recommend making sure your diet is rich And here and whether 432 00:22:36,360 --> 00:22:38,560 you're a male or a female athlete, whether you're getting 433 00:22:38,560 --> 00:22:41,720 recycle or not getting your cycle, I'm choosing foods that 434 00:22:41,720 --> 00:22:44,200 are rich in iron. So that's going to be either my 435 00:22:44,200 --> 00:22:48,240 heme iron sources, my super bioavailable food sources which 436 00:22:48,240 --> 00:22:53,720 are things like meat and fish, especially our like our dark 437 00:22:53,720 --> 00:22:56,960 colored poultry like the the chicken thigh versus the breast 438 00:22:56,960 --> 00:23:01,910 is the white, the white, oysters, sardines, anchovies, 439 00:23:02,110 --> 00:23:04,470 these foods are shrimp, these foods are rich and iron. 440 00:23:04,550 --> 00:23:07,310 And then my plant based athletes, you guys are choosing 441 00:23:07,310 --> 00:23:11,350 those non heme sources of iron which are less bioavailable. 442 00:23:11,350 --> 00:23:14,870 So we have to do a little bit of chemistry and make sure that it 443 00:23:14,870 --> 00:23:17,910 becomes more bioavailable by pairing the foods. 444 00:23:17,910 --> 00:23:21,030 So my plant based sources of iron are going to be things like 445 00:23:21,030 --> 00:23:24,550 those dark green leafy vegetables like kale or spinach 446 00:23:24,550 --> 00:23:27,670 or bok toy. It's going to be certain fruits 447 00:23:27,750 --> 00:23:33,230 like dried dried apricots. It's going to be beans and 448 00:23:33,230 --> 00:23:36,470 legumes, so lentils and bean and black beans. 449 00:23:36,790 --> 00:23:39,630 But then we want to pair it with an acid, so we want to pair it 450 00:23:39,630 --> 00:23:43,150 with balsamic vinegar or orange juice or lemon juice or lime 451 00:23:43,150 --> 00:23:46,150 juice in order to increase the bioavailability. 452 00:23:46,870 --> 00:23:48,910 So those foods are super, super important. 453 00:23:48,910 --> 00:23:51,790 I think we can also give a shout out to like calcium and vitamin 454 00:23:51,790 --> 00:23:54,150 D rich foods just to keep our bones strong. 455 00:23:54,150 --> 00:23:59,630 So things like milk and dairy cheese, dark green leafy 456 00:23:59,630 --> 00:24:02,990 vegetables that have been soaked in water or cooked gently to 457 00:24:02,990 --> 00:24:07,590 increase the bioavailability of the calcium, tofu, almonds, 458 00:24:07,590 --> 00:24:10,110 those are all ways to just get some extra calcium. 459 00:24:10,550 --> 00:24:13,430 And then vitamin D rich foods would be things like salmon with 460 00:24:13,430 --> 00:24:17,510 the bones, anchovy, sardines, or just supplementing with the 461 00:24:17,510 --> 00:24:22,350 supplement 2000 I UA day because it's hard to get vitamin D from 462 00:24:22,350 --> 00:24:23,750 food. You do get it from the sun 463 00:24:23,750 --> 00:24:24,830 though, depending on where you live. 464 00:24:26,330 --> 00:24:28,570 That's so interesting, Serena. I'd never heard about the 465 00:24:28,810 --> 00:24:31,930 pairing to make the iron come out more. 466 00:24:32,170 --> 00:24:34,530 I do have a question, though, because you mentioned that you 467 00:24:34,530 --> 00:24:38,450 don't like supplementing iron with iron pills, basically. 468 00:24:38,970 --> 00:24:42,050 Why yeah. So thank you for clarifying. 469 00:24:42,170 --> 00:24:45,300 I do not like prophylactically supplementing iron. 470 00:24:45,300 --> 00:24:48,820 So if you have an iron deficiency, go for it. 471 00:24:48,820 --> 00:24:50,980 Supplement with iron. Perfectly good. 472 00:24:51,300 --> 00:24:54,860 But I don't recommend just kind of like taking the iron pill to 473 00:24:54,860 --> 00:24:57,860 stay ahead of iron deficiency if your iron is normal. 474 00:24:58,700 --> 00:25:01,620 So iron, first of all. Depending on this, the the type 475 00:25:01,620 --> 00:25:05,900 you're taking can be very kind of aggravating to the gut. 476 00:25:05,900 --> 00:25:08,620 It can cause a lot of Constipation issues. 477 00:25:08,620 --> 00:25:13,670 So that's one thing, but then also iron is one of those like 478 00:25:13,670 --> 00:25:16,550 minerals that are being tightly regulated in the body for a 479 00:25:16,550 --> 00:25:19,910 reason. So having like high iron can 480 00:25:19,910 --> 00:25:22,430 actually cause issues. It can increase your risk of 481 00:25:22,430 --> 00:25:25,340 getting sick. It can cause all these GI 482 00:25:25,340 --> 00:25:26,540 issues. It can be aggravating to the 483 00:25:26,540 --> 00:25:28,820 gut. And then having low iron is also 484 00:25:28,820 --> 00:25:31,180 bad because we're not creating red blood cells. 485 00:25:32,340 --> 00:25:34,460 The red blood cells are not being created to be like the 486 00:25:34,460 --> 00:25:37,620 proper size so that they can hold on to oxygen. 487 00:25:37,620 --> 00:25:40,260 They're micro acidic. So we need our iron to be like 488 00:25:40,260 --> 00:25:42,980 just right, like Goldilocks, right, like just right. 489 00:25:43,260 --> 00:25:45,500 And so we don't want to supplement if we already have a 490 00:25:45,500 --> 00:25:48,500 healthy level of iron. We only want to supplement with 491 00:25:48,500 --> 00:25:52,090 pills if we are deficient. OK, Perfect. 492 00:25:52,090 --> 00:25:55,570 Thank you so much for clarifying that and thank you for talking 493 00:25:55,570 --> 00:25:58,210 to us about these questions. Hopefully we can have a second 494 00:25:58,210 --> 00:26:01,570 session of this Q&A because we have many more questions, but 495 00:26:01,570 --> 00:26:04,570 we're running out of time. Perhaps you can tell our 496 00:26:04,570 --> 00:26:07,570 listeners just briefly how they can find you and be in touch 497 00:26:07,570 --> 00:26:10,760 with you if they need to be. Absolutely so. 498 00:26:11,000 --> 00:26:13,720 My name is Serena. I am a being. 499 00:26:13,800 --> 00:26:17,440 You can find me at Instagram. It's Serena Marie Rd. 500 00:26:17,760 --> 00:26:19,240 And you can send me messages there. 501 00:26:19,240 --> 00:26:23,040 Send me DM's there. I do actually have a mini 502 00:26:23,040 --> 00:26:26,600 training all about like how to fuel your runs correctly. 503 00:26:26,600 --> 00:26:31,160 So if you DM me, fuel me at Serena Marie Rd. 504 00:26:31,160 --> 00:26:32,840 On Instagram. I'll send you that free 505 00:26:32,840 --> 00:26:34,280 training. You can check it out. 506 00:26:34,280 --> 00:26:37,120 It might actually answer some of these other questions that we 507 00:26:37,120 --> 00:26:40,280 didn't get a chance to cover today, but I'm also always happy 508 00:26:40,280 --> 00:26:43,360 to come back on the show for Part 2 that makes me happy to 509 00:26:43,360 --> 00:26:44,640 hear. Very awesome. 510 00:26:44,640 --> 00:26:46,680 No pressure. Thank you so much. 511 00:26:46,960 --> 00:26:47,920 You're welcome. Bye. 512 00:26:51,520 --> 00:26:55,400 Thank you Serena for coming on and speaking to us and giving us 513 00:26:55,400 --> 00:26:57,480 your knowledge. We really appreciate you. 514 00:26:58,130 --> 00:27:01,450 All of Serena's contact information will be posted in 515 00:27:01,450 --> 00:27:04,690 our show notes, so that's it for today. 516 00:27:04,770 --> 00:27:08,090 Thanks again for tuning in. Check out our website 517 00:27:08,090 --> 00:27:13,320 www.marathonrunningpodcast.com. I'm super proud of that website 518 00:27:13,320 --> 00:27:16,280 because we actually were able to get that domain finally. 519 00:27:16,440 --> 00:27:18,160 But you're probably still gonna work on it for a bit. 520 00:27:18,200 --> 00:27:20,640 I was it all completed? Yes, it's all up and running. 521 00:27:20,640 --> 00:27:24,160 We have our intro up there. We have all of our episodes up 522 00:27:24,160 --> 00:27:27,600 there that you can access from any platforms that you prefer. 523 00:27:27,880 --> 00:27:31,360 We also have a blog on there that we are trying to be more 524 00:27:31,360 --> 00:27:34,640 consistent with and in the future we will have something 525 00:27:34,640 --> 00:27:38,520 else on there as well which will announce probably next month or 526 00:27:38,720 --> 00:27:41,170 so. Right, in time for Christmas. 527 00:27:41,170 --> 00:27:45,770 So look forward to that and that's it for today. 528 00:27:45,810 --> 00:27:48,010 So with that, have a good weekend. 529 00:27:52,450 --> 00:27:55,410 Thanks for tuning in. For more information head to 530 00:27:55,410 --> 00:28:00,370 www.runningpodcast.us and as always have a great week of 531 00:28:00,370 --> 00:28:00,770 running.