Over the Next Hill Fitness
Welcome! We all know, as we age, it’s harder to put ourselves first and get in enough fitness, flexibility, and nutrition. Maybe you’re new to formatted exercise, maybe we need to push to the next level or set some goals. Perhaps you’ve always wanted to run a 5K, a marathon, or even an ULTRA marathon. This podcast is designed to get you moving and headed towards those goals. You’ll have opportunities for general coaching during each episode or you may contact me for personal coaching afterward. Are you ready to get over this next hill in life? Let’s get started.
Over the Next Hill Fitness
S2 Ep 16 Fueling for Peak Performance: Amy Goblirsch RD. (Applesause Amy) on Pre and Post-Run Nutrition Strategies for Runners
Unlock the secrets to optimal running performance with our special guest, registered dietitian Amy Goblirsch, famously known as Applesauce Amy. This episode of Over the Next Hill Fitness Podcast unpacks the critical topic of fueling for runners. We'll challenge the common misconception that running on an empty stomach can boost performance. Amy delves into why pre-run carbohydrates are non-negotiable for stabilizing blood sugar and ensuring you maximize your energy reserves. This isn't just about avoiding hunger; it's about fine-tuning your nutrition to either support weight loss or peak performance—because, as Amy explains, you can't effectively chase both at once.
Personalized nutrition strategies take center stage as we explore how different runners have unique needs when it comes to fueling. From those who need a substantial digestion window to those who can snack moments before hitting the pavement, Amy provides tailored advice. Learn how the intensity and duration of your runs, whether it’s a short sprint or a grueling marathon, dictate your nutritional requirements. For those tackling longer races, practical tips on maintaining carbohydrate intake and avoiding those dreaded energy dips are shared, complete with actionable advice like setting reminders to eat during the race.
Post-run recovery is just as crucial, and Amy has you covered with strategies to refuel effectively. Discover why it's essential to consume a mix of carbohydrates and protein soon after your run and how to manage if you’re feeling queasy or lack an appetite. From the benefits of liquid nutrition to the consequences of skimping on post-exercise fuel, this segment ensures you’re prepared to recover like a pro. Plus, Amy shares insights on managing race-day nutrition challenges, particularly for pregnant athletes, emphasizing the importance of listening to your body and experimenting to find what works best for you. This episode is a treasure trove of tips and knowledge, perfect for runners of all levels aiming to enhance their performance and overall health.
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Hello and welcome back to Over the Next Hill Fitness Podcast. I'm Carla Coffey, your coach and host for today's program. I do want to thank everybody who's been following, sharing and rating the program. It really truly does help. So if you haven't rated it, I'd appreciate you going in and giving me five stars. You can also hit that follow button so that you don't miss any episodes, and if you find an episode that you think somebody else needs to hear, please share it with them. You can reach out to me, Carla, at CoffeeCrewCoaching. com. If you need me to be your coach, I'm there for you. I can help you with that. You can also follow this show on Instagram and Facebook. You can go to the show notes and there's some links in there to get discounts on products. So do that. There's also a link in there to buy me a cup of coffee, which really is just financial support for the show. So appreciate that too.
Speaker 1:Today we're going to talk to Amy Goblirsch. Amy is a registered dietitian. She has all the knowledge. You guys, you really need to hear this episode. You might know Amy as Applesauce Amy. She's kind of known in the running world for that. We get to hear all about why you should be eating during your training runs and after your run. And she kind of gives us some good tips on what to eat, even applesauce. So listen in and enjoy the episode. Welcome to the show, Amy. It's so great to have you on.
Speaker 2:Thanks for having me, Carla.
Speaker 1:Yeah, I you know I deal with a lot of runners. I get a lot of questions about food and I have my own answers, but I really wanted to hear it from a registered dietitian. So let's dig into your greatness.
Speaker 2:All right, let's do it. All things nutrition and fueling for runners yes.
Speaker 1:I mean we do have some weightlifters and whatever, but we're working on runners mostly. So what is your reaction when you hear people say, especially women say I run fasted. What is your immediate reaction to that?
Speaker 2:I'm not a big fan of it and especially research has shown it's not the greatest thing for runners to be doing, especially when it comes to long runs like you are doing. So much damage to your body and the negative impact it not only has on performance, your recovery, your sleep, staying injury free, even not getting sick all of those things are tied to running fasted.
Speaker 1:Really Wow. So that's the research. Now, is it different per distance? Like well, I'm only running a 5k versus I'm running 100 miler.
Speaker 2:Yeah, I mean the damage that you're going to be doing in a longer distance race is going to be greater than during those shorter races. So even comparing a half marathon or a marathon to a 5k, that doesn't mean you're not going to do any damage or you're not at any risk for running those shorter runs or races fasted for running those shorter runs or races fasted.
Speaker 1:So even if I am running a 5k, I should have a little something. Here's what you're saying.
Speaker 2:Yes, you should still fuel beforehand for a couple reasons. One it's going to help prevent you from getting hungry during the race. I mean, no one feels good when they're trying to run and their stomach is growling. It can also help stabilize blood sugar levels and even during a 5k, like three miles, your body is still utilizing carbs for energy and it just makes them readily available, so your body isn't having to work as hard to break them down for energy.
Speaker 1:So what happens because obviously the speeds are different. Well, for some people I'm not necessarily, I might not be that person my 5k speed is probably the same speed as my longer distance speed. I'm not the fastest person, but what happens to your body when because assuming that you're running a 5k faster versus even though it's shorter versus a longer, slower run what happens in that conversion with your body?
Speaker 2:your body is going to be using a higher amount of carbohydrates for energy, at a faster pace versus a lower intensity pace, and you know when your body doesn't have those carbs readily available.
Speaker 2:It is a little bit different with a 5k because you have your glycogen stores, which is your body's stored form of carbohydrates that it can also break down for energy. But if you get into the longer distances or your glycogen stores just are not as full as they could be, your body is going to be forced into shifting to other avenues to get energy for the run, and typically that's kind of what is seen as a benefit of fasted running is oh, my body will start burning fat for energy, and I would rather have that. But your body isn't as efficient at burning fat for energy, so your body's wasting a lot more energy on that process versus going to your muscles to be able to perform and run faster. And there are times that your body can also even shift to burning protein for energy. So you're having more muscle wasting, which you definitely don't want to happen. So your body prefers those carbs. So having them there can really help you perform your best and run your fastest.
Speaker 1:Gotcha? I know I get this sometimes from people. Well, I'm trying to lose weight, so why would I eat If I want to lose weight? I'm trying to have less calories in versus what I'm using. What would you say to that?
Speaker 2:I would ask a few more questions. So, even as someone that isn't a big fan of dieting, I still get a lot of runners coming to me saying I want to lose weight, but I'm also training for this half marathon or this marathon, this ultra, and I always ask them this question is what is your priority? Is your priority weight loss? Because if so, you can focus on weight loss while training for this race, but you're either going to prioritize the calorie deficit, and that's going to have a negative impact on performance recovery, even your day-to-day energy, or are you going to focus on performance and fueling your body for that performance, and then the weight loss might not happen during that time.
Speaker 1:So that's what I always ask anyone who's coming to me wanting to lose weight, but also has a big race that's on the calendar that they're shooting for. Yeah, yeah, that's. I don't say it in those great of words, but basically the same thing you get. You have to make your choices. You have to pick which battle you want right now, because I know myself, if I haven't fueled, I just don't have the energy to put into the run, even if it's just a training run, you know you're just lacking in energy. So do you have specific things that you recommend? Because I know some people say, oh, I can't eat, that that makes my stomach upset. Because that is, I think, what I hear the most is that they run on an empty stomach because they really haven't trained their stomach to be able to eat and run. How do you handle that?
Speaker 2:I like to teach my clients, and even just on my Instagram as well, that when you're training for a race that is typically going to be a half marathon distance or longer is, it's not just about training your legs to complete the distance. It's also about training your gut to be able to handle the fuel during that run, because your stomach isn't always used to it. If you're new to fueling on the run, it takes a little bit of time for some runners to be able to figure out the fuel that works best for them, the timing, the amount of carbs that they need per hour and even building up from there. Because if you are a runner who needs, we'll just say, 60 grams of carbs an hour, if you go out never fueled before, trying to hit 60 might be disastrous. For some runners they might be fine. They're like I have a stomach of steel. My stomach is perfectly fine, but for most runners it's going to be about okay, starting with maybe like 15 grams an hour and building from there until you hit that magic number.
Speaker 1:And, in your opinion, does it matter what they're using for fuel, whether it's jelly, beans or gels or booze or whatever.
Speaker 2:No, as long as, again, carbs are your body's main source of energy. So whether it's a sports nutrition product like goo or huma or cliff blocks, or if you're using sweet tart ropes or pretzels, it doesn't matter. It's about using what your body can handle and what it responds best to.
Speaker 1:Is there a timeframe that you feel that somebody should eat before a training run or even a race, that you know stop eating an hour before or eat right up to? What are your thoughts on that?
Speaker 2:Yeah, it's really going to what this part is kind of hard when it comes to runners and nutrition, because you might be like you're just saying, it depends, but it really does depend Because, again I mentioned, one runner could have a stomach of steel, like I had a runner that would eat a smoothie before races and they loved it full of dairy yogurt, milk, completely fine. There are a lot of other runners that would be like sprinting to the port-a-potty on the race course and they, like, even looked at dairy before a race. So that's a part that can be really challenging is figuring out what your body responds best to and the timing of it too, because, again, are you someone that you need a little bit of time. You need about 30 minutes for after eating, before starting the run, or can you eat and then immediately go on your run and be perfectly fine? Yeah.
Speaker 1:For me it depends on the speed. If I'm going out to do hill work or, you know, speed work. I need to have already digested that food. I need a good hour, but if I'm going on my lawn run I'm typically eating in the car on the way there, stuffing a bagel in my face, you know, trying to get the last Because it's going to be slow. It's not going to be anything that's going to upset my stomach.
Speaker 2:Yeah, which goes back to the intensity and how hard it is working too, do you feel?
Speaker 1:that age or gender has anything to do with it, or we all, pretty much we should all eat regardless.
Speaker 2:We all need to eat, regardless. The amount of carbohydrates that your body is burning per hour can vary. That your body is burning per hour can vary, but again, that's where trial and error and training your gut can help you figure out where, within the guidelines or slightly outside of the guidelines, your body prefers to be.
Speaker 1:And what about during? And well, let's talk about during first, like during, let's start with a 5k and work our way up. We don't have to do each specific distance, but a 5k versus, let's say, a marathon. What do you feel about that? Because I know most people can do a 5k without even a drink of water.
Speaker 2:And again, just because you can doesn't mean you should or doesn't mean that it's best for your body. But an example is you know, 5ks are typically going to be at a faster pace compared to your marathon, so you might want something that might not feel as heavy. And of course, the timing of the race like is the race at 7? Is the race at 9am? Like that can make a difference of how much you should eat. But if you're getting up and kind of going to this race right away, doing something like a banana and peanut butter could be an option that might feel a little bit lighter. But it's okay if you need more than that too, and that's what you prefer.
Speaker 1:So even during then, a 5k, taking a little something, maybe at the halfway mark to give you the kick for the end.
Speaker 2:If needed, yes. That's something that would be very individualized. I would say. Most, but not all runners would probably be okay with if they fueled enough before they should be okay to get through the 5k. But that doesn't mean that your body's wrong or you're bad. If you need something or you feel best, that's something where the tailoring and individualizing it comes into play. Okay.
Speaker 1:So if you're running your first, let's say half marathon, I think probably the average time is what? An hour and a half, so let's say two.
Speaker 2:For good math I would say two is probably more to hour and a half. Let's say two. For good math I would say two is probably more to hour and a half. I feel like it's kind of fast but maybe that's just me it's fast, for me for sure, yeah.
Speaker 1:So if you're out there for two hours, at what point would you take in your next fuel, would you say? Would you recommend most people if you're going to do two hours?
Speaker 2:Yeah, so it's going to depend on the type of fuel you're using and how many carbohydrates that's providing. So like taking, like if you're taking a goo gel that has about like 24 grams of carbs versus you like pretzels which you have to eat like 17 or so to equal the same amount, that's going to be the biggest factor of how frequently you need to fuel. But thinking about carbohydrates per hour anywhere between 30 to 60 would be ideal to hit for that two hour half marathon. So that could be like taking a gel roughly every 30 minutes or so.
Speaker 1:Okay, and that would keep your hopefully your sugar and energy level sustained, to get you all the way to the finish line.
Speaker 2:Yes, and that's the goal, because once you start dipping you're going to start feeling low energy, kind of that hitting the wall, the bonking feeling. We want to completely avoid that. So a lot of times it's fueling even though you don't feel like you need it and reminding yourself like I feel great in mile three. But this gel isn't to support mile three, it's to support me at mile five when I could feel a lot different.
Speaker 1:That's really a good point. Yeah, I know. Personally I always have a little alarm set to remind me, because you don't realize that that time has gone by. So I usually set an alarm to say eat, even if you don't feel like it.
Speaker 2:Yeah, those watch reminders or their nutrition reminders are a great option to make sure that you don't get wrapped up in the run, the race and make sure you take stay on top of your fuel.
Speaker 1:Yeah, for sure. So now, primarily um, my runners are, um, not pregnant or, uh, postpartum, but I know that you do deal with some pregnant and postpartum women. How do you, um, do you do deal with some pregnant and postpartum women? How do you? Do you do anything different for those folks? And recommendations?
Speaker 2:Yeah, I would say one recommendation and this is kind of speaking more from myself I'm postpartum, I'm nursing still is making to take into consideration that total like calorie needs for the day are higher. Making sure that your hydration needs are being met both on the run and day to day, especially for those moms that are choosing to nurse. To make sure that supply isn't negatively impacted by by what you're wanting to do and things that bring you joy.
Speaker 1:So at that point, do you, are you recommending them to fuel as a mom or as a runner? Is there a difference? Do you know what I'm?
Speaker 2:Yeah, I would actually say to fuel as a mother runner or something kind of combining the two, because you have needs both. From that, you know you're asking a lot from your body. From the running standpoint is increasing your needs. And then if you're postpartum, if you're still healing, needs can be increased from that. If you're breastfeeding, needs are increased from that. And so just really being aware of what you're asking for your body to do and being able to give your body what it needs so that you can continue to breastfeed, you can continue to run and have energy throughout the day.
Speaker 1:Yeah, it's all about that food, isn't it?
Speaker 2:Yes, so much food to be able to support all of them.
Speaker 1:Yeah, I mean especially, I would suppose, as a postpartum to you're feeding the baby, you're feeding you and you're feeding you as a runner, so that's a lot, yes. So what are your recommendations for after training or after a race? For people to you know especially when it's a long endurance race, you know, sometimes your stomach isn't quite there with you or even some people who've done a 5k they're like well, I really didn't, you know, I ran a 15 minute 5k, so it wasn't that big a deal, but they've still used a lot of energy for that 5k so it wasn't that big a deal, but they've still used a lot of energy for that.
Speaker 2:Yeah, the best thing that you can do is to fuel as soon as you finish the run, because the sooner you start that recovery process, you're giving your body carbohydrates. You're really focused on protein as well With those two things. The sooner you can start it, the sooner your body can start that recovery process. And I know it's hard because, especially after long runs, there's a few things at play that is really decreasing your appetite. Maybe you're feeling even a little nauseous.
Speaker 2:First and foremost, not fueling enough during the run can bring on a lot of nausea, a lot of decreased appetite. So make sure you're focusing on during the run, fueling, and then, when it comes to post-run, if you're nauseous, I know the hardest thing to do in that moment is eat. But sometimes getting food into your stomach, even if it's like chocolate, milk, more liquid nutrition that can help make the nausea go away faster. So, even if you don't want to eat, try to eat something to really bring back your appetite and, if you're dealing with the nausea, help make the nausea go away faster. So, even if you don't want to eat, try to eat something to really bring back your appetite and if you're dealing with the nausea, help with the nausea as well.
Speaker 1:So if it's liquid in the beginning because I usually will make a smoothie when I get home to you know give myself the nutrients that I know that I lost after a long run or a race, and then to get something solid in it, do you have a window? Or is it just like as soon as you feel like you can get it in, get it in?
Speaker 2:There is a little bit of a window. So one study said with 30 to 45 minutes. If it's before 30 minutes that's okay, you don't have to wait till it's been 30 minutes. They found that to be ideal. There was a study a couple years ago that did say that your recovery window might be more of a garage door, and what they were meaning by that is you might have more time to recover. So even if you don't finish within or don't start eating within the 30 to 45 minutes like you can still support your body through recovery.
Speaker 2:But a big thing that that study found was that you still needed to meet your total calorie intake for the day. And I think where that gets really tricky is what if you do a long run, you finish your run at 12pm. You're going to bed at 8 pm. You now have this smaller window to be able to eat all of your needs for the day, versus if you start right away, if you started as soon as you finished the run, you're kind of giving yourself more time.
Speaker 2:And I also think a lot of runners, when they delay that recovery nutrition until their appetite comes back to, they're feeling hungry, they don't feel the best, they feel like really groggy. They just want to like lay on the couch or spend all day in bed, which most of us don't have that freedom to do. We have lives, we have other things going on, so I always take that into consideration too. And so, yeah, so long answer short is that recommended 30 to 45 minutes within finishing. But know that it's not the end of the world if you don't fuel within that time, if you can still meet your total intake for the day. But to also take into consideration how you feel Maybe you don't feel good if you fuel after an hour, like you're just groggy that whole time Then, yeah, really try to prioritize that to be earlier.
Speaker 1:I think a lot of people don't realize. The symptoms of lack of food is that tiredness. So when you come home from a long run and you just want to take a nap, it's probably because your body is starving, because you haven't been eating.
Speaker 2:Yes, when I first started getting into marathons, I like after my long run I was so useless. I would just be like laying down, just wanting to sleep and I'm like, oh my gosh, this is miserable. And then, when I started feeling more during the run and started feeling right after my run, I felt so much better and I'm like look what you were doing to yourself. And it's one of those things that it's like you know what I didn't know better. Like I thought that was okay. But now it's like okay, I can't go run another marathon. I'm not that energetic, but I'm like I don't need to spend all day on the couch, like I can function.
Speaker 1:Yeah, yeah, After I started eating more during my training and during the marathons. Yeah, after I started eating more during my training and during the marathons, same thing I had more energy.
Speaker 1:I don't hit the wall anymore because I always stay on top of that during the race. And you know, I like to lift and I like to see the results of my lifting, and so I also realized that if I'm not fueling, I'm stripping away all of that hard working muscle that I've worked so hard to put on, and now my body's using that because I'm not eating. I'm like that's really dumb. So I started eating more and I mean I feel better and I have, you know, decent results for my races. And yeah, people, just I think they really discount the eating portion people.
Speaker 2:Just, I think they really discount the eating portion they do, and I think it's kind of like the society we're in, where there is, like always, these constant messages of like less is better and, like you know, even feeling like I need to look a certain way to be considered a runner, when, yeah, when just fueling your body, giving it what it needs, can help you feel so much better, perform so much better.
Speaker 1:Yeah, I find now a lot of people are like it's a? I don't know, it's it's. I'm so much better than you because I can do it without eating, do you?
Speaker 2:know what I mean? Yeah, that elitist kind of thinking.
Speaker 1:Yeah, but I always think you know how much better you might do if you did eat something Mm-hmm, you know, and I always it's like yeah, go ahead.
Speaker 2:I was going to say it's like they're potentially leaving so much on the table by not giving their body what it needs to perform.
Speaker 1:Mm-hmm, I always think of a car. I'm like you know, if you were going to go on a long trip, you probably start out with a full tank.
Speaker 2:Yes, I love that analogy yes.
Speaker 1:Or they likely wouldn't wait until you're a quarter of a tank away from running out before you refueled.
Speaker 2:Yes, and I think too, even thinking of it like a car, like a Tesla. Like you're not going to start that journey with the battery on E. Like, no, you're going to keep it filled and you're not going to let it get back to E before you start filling it up again. It's such a great analogy to put into how to fuel your body for running.
Speaker 1:I also like to look at it like a sports car too. Like to look at it like a sports car too. If you had a Lamborghini or I'm assuming that's a pretty expensive car, because I don't see one ever but if you had that man, you would treat that thing like you would buy it the best fuel you could put in it and you'd keep it polished. And I feel I always kind of make that joke this is the temple. I have to take good care of the temple. I am not a Lamborghini by any source, but this station wagon has still got some miles on it and you do.
Speaker 1:I feel like you really have to get in that nutrition and get that fuel in to really perform whatever it is you're doing. Nutrition and get that fuel in to to really perform whatever it is you're doing, whether it's a race or a you know basketball game, a football game, whatever you're trying to do, if you're not fueling, how much better would you be if you did it? Yes, yeah, that's what I like to think about that. Um, what other areas am I leaving out? We know we talked a little bit about pregnancy and more so about postpartum. What recommendations do you have for pregnant women?
Speaker 2:And when it comes to running and nutrition. I think, you might find yourself needing fuel more frequently or on shorter runs, again, your calorie needs are higher. Your body is working overtime, growing babies supporting the run, so it's one of those things that don't be afraid to fuel more during the runs.
Speaker 1:What if I'm that person whether I'm pregnant or not that does get sick during the run, like I've had an athlete who I can't remember what mile she got sick at, but she just it was just projectile vomiting and she couldn't keep anything in. What do you do in a case like that, and especially if they're pregnant? Other than, she was in a race and she was like I'm not quitting the race.
Speaker 2:Obviously, if you're on a training run you're just going to call an Uber and go back to your car or whatever, especially being pregnant.
Speaker 1:But what recommendations can you give for somebody who might find themselves in that situation, in the middle of a race, and they don't want to stop?
Speaker 2:It's really hard when you're in the middle of the race, especially if you really worked hard on training your gut, like nailing down your nutrition, so you knew exactly what to do on race day. And sometimes the perfect storm just happens to be on race day and if it's no longer sitting well, it's trying to keep it down. You know, walking through like water stations, taking your time to take in the water, taking the electrolytes Even if you feel like electrolytes are coming back up, you can actually take a swig of it, swish it around in your mouth for 10 seconds and then spit it out. You're not going to absorb as much as if you were to swallow it, but you can actually have some faster absorption that happens in the mouth to be able to get some of those in. But also just being smart about it, you know it's better to DNF a race than to end up really sick because you just had to finish and you had to keep pushing it like no, no race is is worth that.
Speaker 1:Yeah, I agree. Yeah, that's a. That's a hard one I've. I've never been sick. I have that cast iron stomach.
Speaker 2:That would be nice to have. I feel like so many runners would give so much to be able to have that.
Speaker 1:Yeah, I think it's. It's truly from trial and error of trying different things during my races. I mean, I find stuff that I don't like anymore or whatever, but I can eat just about anything at any time, unfortunately.
Speaker 2:I've had so many clients be like I can't handle fuel, nothing works for me, and it's like no, no, no, we just haven't found out what works for you, and we've always been able to figure out something. Sometimes it's thinking outside of the box, but there's always a product out there to help every single person.
Speaker 1:Yeah, I think too. We get stuck on like what they're offering at the race, or this is what I saw at the running store. Well, what do you got in your cupboard that you like? That's you know. That's usually my go-to is let's find something. Even if you just lick the salt off the pretzels and throw the pretzels away, you know something getting something in there to to have a little bit of salt or whatever. So what other things have I not asked you that you are dying to tell the listeners? Put you on the spot.
Speaker 2:Yes, I'm not good on the spot. I feel like I would say don't be afraid to give your body what it wants. So, even if you're on a group run and other people aren't fueling, but you know you need to fuel, don't let that keep you from fueling your body. Take the gel, even if no one else is, take the chews, take the pretzels, whatever it might be, because you know you're going to feel so much better for it. And I always say if someone is going to judge you for fueling on a run, it's like it's going to say more about them than it is going to say about you.
Speaker 1:So you do you? Thank you for that. That is such a good point. Yeah, there's a lot of um, sometimes a lot of peer pressure that keeps people from doing what they really should be doing, which is fueling. Yeah, thanks for that reminder. Okay, so we covered A to Z, I feel like. On all the fueling, do you feel that liquid nutrition is as beneficial or can be substituted for solid food during a race? Is that because you know, like Scratch has their super fuel and I think there's some other ones?
Speaker 2:Yeah, their high carb with a lot of carbs in it, absolutely.
Speaker 2:If you feel the liquid fits better. It's kind of a three for one, because typically it's going to have the carbs, it's going to have the hydration factor and it's going to have electrolytes, so you're getting all three in one. So that can be a good option. I feel like the biggest barrier to that is potentially having to like stop and refill your bottle, remix it, which I know can feel time consuming. But stopping for 30 seconds to remix it if you're just using like a handheld or bottles in a boat versus a hydration pack by beingueled, that's going to save you more time than what you lose having to remix.
Speaker 1:Do you feel that that causes a sloshy stomach, or is that from something else? You know how, when you can feel the liquid moving around, do you feel like it's from that, or is that a different situation?
Speaker 2:Not necessarily it can cause it, but if you're taking it in a slow manner, not chugging it, you're going to have a less chance of having the splashy stomach.
Speaker 1:Do you have any recommendations of other products that you use during your run? I know that your nickname is Applesauce Amy. Your nickname is applesauce Amy.
Speaker 2:Yes, applesauce pouches. I'm a big fan of those. I do wish they had more carbs in it for like their size. I'm like I want more carbs in this, since they can feel a little bit bulky. But I tend to run with a hydration pack so I have all the pockets all the space. I feel like those work really well. This training cycle I've been loving sweet heart ropes. They are just such a great source of carbs and they're kind of like my special treat. So when I'm like, if I'm like feeling a little like, oh my gosh, I'm like ready to be done, I just have some of those and I'm like all right, let's keep going. So I think sometimes like that, especially for those long distance races like find a fuel that you're excited about, that you're like looking forward to taking. That can make it a little easier, yeah.
Speaker 1:You gotta have those guilty pleasures right.
Speaker 2:We won't say guilty pleasures, we'll just say pleasures.
Speaker 1:Pleasures absolutely.
Speaker 2:Like during the run.
Speaker 1:Fuel yes, how do you or what do you feel about pickle juice?
Speaker 2:yes, how do you? Or what do you feel about pickle juice? It's a great way to get in some electrolytes. I know they make like the pickle shot version of it. That is probably a little bit easier to carry with you if you're bringing it on a training run or a race. Yeah, it can be. It can be a good option. Are you a?
Speaker 1:fan of it, I am. I usually have a little five ounce bottle. I carry fibers or tens, and I'll fill one with pickle juice. You just got to remember so that when you take a swig, that oh that's. You're not expecting the sweet one?
Speaker 2:Oh my gosh. Yeah, it's like I like this, but if I'm expecting sweet or lemon or whatever flavor it is, and then you get pickles, you might be like, oh gosh, this is not not what I need right now yeah, but yes, I love pickle juice.
Speaker 1:I'm not a big fan of pickles, like I don't eat a lot of pickles, but I'd love to drink that juice. So when we finish off a jar, I keep that that jar and we just keep adding to it. Yeah, they even have um pickle popsicles now. So that's well, they're in the squeeze tube. I guess they're not necessarily popsicles, but yeah, having them nice and cold.
Speaker 2:Oh, that'd be good after a summer, hot summer run.
Speaker 1:Hot summer run, absolutely All right. Is there any last things that I haven't asked you that you would like the listeners to know?
Speaker 2:that I haven't asked you that you would like the listeners to know. Another putting me on the spot for a great um I I would say to just to leave you, leave everyone with one last piece of advice that it is way harder to overfuel than it is to underfuel. So it's really easy to underfuel during a run for pre-run fuel, during the run fuel, and it's a lot harder to overfuel. So don't be as scared about overfueling as you can be about underfueling.
Speaker 1:Yeah, great point, all right. Well, thank you so much for being here. I appreciate your knowledge and your wisdom. Like I said, it's hard to get a registered dietitian, so to get your knowledge and that, yes, what I'm saying is what Amy says, so I appreciate you being here.
Speaker 2:Yes, thank you so much for having me All right.
Speaker 1:Thank you. Bye-bye now, all right, thank you. Bye-bye now, all right. Well, thanks for listening to the episode. I hope you enjoyed it. Please continue to follow, share and rate the program. If you're needing that coach, reach out to me. There's a button in the show notes that you can contact me directly. Share it with a friend. If you think their story needs to be on the podcast, I'd love to hear from them. So thanks again and have a great day.
