Even professional athletes aren’t immune to cramping and dehydration. If you constantly suffer from these, your performance can be sorely affected. It’s understandably frustrating, but it doesn’t have to be — as long as you know your body well and how to optimise fuel and hydration to enhance your athletic performance.
In this episode, sports scientist Andy Blow discusses the proper way to fuel and hydrate your body for peak athletic performance. We discuss sweat tests and how they can help you balance your intake of fluid and electrolytes. Andy shares the importance of carb fueling, along with the benefits of intermittent fasting and the keto diet. Lastly, Andy explains what his company, Precision Fuel & Hydration, does and its commitment to helping athletes achieve peak health and performance.
If you want to learn more about proper fueling and hydration, then this episode is for you!
Here are three reasons why you should listen to the full episode:
- Understand your body’s needs for peak athletic performance.
- Learn the amount of carbs, fluid, and electrolytes your body needs.
- Find out how to curb gut issues while hydrating.
Get Customised Guidance for Your Genetic Make-Up
For our epigenetics health programme, all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to https://www.lisatamati.com/page/epigenetics-and-health-coaching/.
Customised Online Coaching for Runners
CUSTOMISED RUN COACHING PLANS — How to Run Faster, Be Stronger, Run Longer Without Burnout & Injuries
Have you struggled to fit in training in your busy life? Maybe you don't know where to start, or perhaps you have done a few races but keep having motivation or injury troubles?
Do you want to beat last year’s time or finish at the front of the pack? Want to run your first 5-km or run a 100-miler?
Do you want a holistic programme that is personalised & customised to your ability, goals, and lifestyle?
Go to www.runninghotcoaching.com for our online run training coaching.
Health Optimisation and Life Coaching
Are you struggling with a health issue and need a health consultant who looks outside the square, who is connected to some of the greatest science and health minds in the world? Then reach out to us at email@example.com, we can jump on a call to see if we are a good fit for you.
If you have a big challenge ahead, are dealing with adversity or want to take your performance to the next level and want to learn how to increase your mental toughness, emotional resilience, foundational health, and more, contact us at firstname.lastname@example.org.
Order My Books
My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again. Still, I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within three years. Get your copy here: https://shop.lisatamati.com/collections/books/products/relentless.
For my other two best-selling books Running Hot and Running to Extremes, chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.
Lisa’s Anti-Ageing and Longevity Supplements
NMN: Nicotinamide Mononucleotide, an NAD+ precursorFeel Healthier and Younger*
Researchers have found that Nicotinamide Adenine Dinucleotide or NAD+, a master regulator of metabolism and a molecule essential for the functionality of all human cells, is being dramatically decreased over time.
What is NMN?
NMN Bio offers a cutting edge Vitamin B3 derivative named NMN (beta Nicotinamide Mononucleotide) that can boost the levels of NAD+ in muscle tissue and liver. Take charge of your energy levels, focus, metabolism and overall health so you can live a happy, fulfilling life.Founded by scientists, NMN Bio offers supplements of the highest purity and rigorously tested by an independent, third-party lab. Start your cellular rejuvenation journey today.
Support Your Healthy Ageing
We offer powerful third-party tested NAD+ boosting supplements so you can start your healthy ageing journey today.
Shop now: https://nmnbio.nz/collections/all
- NMN (beta Nicotinamide Mononucleotide) 250mg | 30 capsules
- NMN (beta Nicotinamide Mononucleotide) 500mg | 30 capsules
- 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 250mg | 30 Capsules
- 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 500mg | 30 Capsules
Quality You Can Trust — NMN
Our premium range of anti-ageing nutraceuticals (supplements that combine Mother Nature with cutting edge science) combats the effects of aging while designed to boost NAD+ levels. Manufactured in an ISO9001 certified facility.
Boost Your NAD+ Levels — Healthy Ageing: Redefined
- Cellular Health
- Energy & Focus
- Bone Density
- Skin Elasticity
- DNA Repair
- Cardiovascular Health
- Brain Health
- Metabolic Health
My ‘Fierce’ Sports Jewellery Collection
For my gorgeous and inspiring sports jewellery collection, 'Fierce', go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.
[03:51] Andy’s Background
Andy was a full-time athlete and studied sports science at university. Bringing together his degree and athletic background, he built his company, Precision Fuel & Hydration.
Andy participated in triathlons and aimed for the 2004 Athens Olympics. His performance sweet-spot was races over an hour and less than five or six hours.
[09:11] The Story Behind Precision Fuel & Hydration
During races, Andy performed well in cool conditions. He noticed that he didn’t do well in hot weather. He had a high sweat rate, which led to cramps and low sodium levels.
After getting a sweat test, he discovered that he was losing too much salt through sweat. So, he dialled up the sodium and reduced his fluid intake. The electrolyte dosage is crucial for optimum performance.
Andy started Precision Fuel & Hydration by sweat testing people to determine how much fluid and electrolytes they need.
[18:17] Gut Issues & Electrolytes
Gut issues can occur when there’s a mismatch between your physiology and the amount of electrolytes you’re consuming. Listen to your body and make sure your intake of fluid and electrolytes are right for you.
[21:23] How To Get A Sweat Test
Precision Fuel & Hydration has sweat test centres in the UK, America, Australia, New Zealand, and Canada. If you’re interested in getting a sweat test, you can find their locations on their website or reach out to find someone local to you. Their website also has a free online hydration test.
There's no "one size fits all" approach to hydration; an individualised approach to health is needed.
[27:37] The Relationship Between Sodium & Potassium
The relationship between the ratios of body fluid and electrolytes is essential.
Sodium is the predominant electrolyte in your extracellular fluid, while potassium is the predominant electrolyte in your intracellular fluid. An imbalance between sodium and potassium can be detrimental. Potassium doses can be dangerous if not done properly.
[27:37] The Role of Magnesium
You don’t lose vast amounts of magnesium when you sweat. However, some people find that taking magnesium supplements helps with cramps.
The majority of cramping incidents can be solved with the right sodium supplementation, making it a game-changer in an athlete’s performance.
[37:11] Carb Fueling
If you load up on carbs before endurance events, you can go faster for longer. The more carbohydrates you can oxidise, the lower the oxygen your body consumes in exercise, and the faster you can go — that’s why marathon runners consume lots of carbs.
Maximise carbohydrate intake and absorption for endurance events. For fast moving-athletes, the minimum carbohydrate recommendation is around 60 to 90 grams per hour.
Endurance training helps the body burn fat more efficiently, but when you’re burning fat, your pace slows–which isn’t optimal for racing.
[47:54] What’s In The Precision Fuel & Hydration Gels?
Precision Fuel & Hydration gels are maltodextrin-based with some fructose.
Other gels are more like syrups, which can make people sick, but Precision Fuel & Hydration gels are like jelly or jam without flavour, colour, and electrolytes. Its ingredients are carbs, pectin, and citric acid.
Fat adaptation and carbs depend on your body and activity. While carbs might seem unfashionable with the rise of the keto diet and fat adaptation, carb intake can also help with fueling.
[57:22] Intermittent Fasting
Andy cycles his carbohydrate intake around his activity level. His wife is interested in intermittent fasting from a scientifically-based perspective.
He does not follow the same regime as his wife, but he skips breakfast and narrows his eating window depending on his activity.
Doing intermittent fasting effectively fires up the same cellular machine. Don’t be rigid about fasting and eat when you need to so you won’t be deficient.
[1:07:14] Find Out How Much Carbs You Need
Their Quick Carb Calculator shows how many carbs you need per hour. You can also access one-on-one video calls with their sports science team so you can get an individualised approach.
[1:09:26] Staying True To Their Mission
Precision Fuel & Hydration began offering one-on-one video calls during the pandemic. They use automation to make these calls quick and simple.
The core of their business is to be a resource for athletes — and they always keep this mission in mind as they scale.
7 Powerful Quotes
‘I thought I'd solve the problem for everyone because I was taking a high dose and I was just like high dose is the way to go. But you learn over time that actually that more individualized approach is the way to go.’
‘The thing about body fluid and electrolytes is that the absolute levels of them are important. But what's even more important is the relationship between the ratios between them.’
‘Sodium is the predominant electrolyte in your extracellular fluid. Potassium is the predominant electrolyte in your intracellular fluid. When you get those two seriously out of whack that can cause problems — no matter if you've got the right level of water.’
‘What happens with 90 odd percent of athletes that have electrolyte disturbances, it's a sodium imbalance issue because extracellular fluid is very sodium rich. It doesn't have a lot of potassium in it.’
‘At least the majority, if not a vast majority of that cramping, can be alleviated with the right sodium supplementation.’
‘If you want to go fast doing endurance events even for multiple hours, carbohydrate is your friend and you kind of need to work on ways to maximise intake and absorption.’
‘One-size-fits-all soundbite advice like, ‘With electrolytes, you need to do this. With fluid, you need to do this.’ The reality is there's a little bit more or a lot more nuance in a lot of people's heads.’
Enjoyed This Podcast?
If you did, be sure to subscribe and share it with your friends!
Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can learn more about the metabolic approach to cancer.
Have any questions about the different approaches to cancer? You can contact me through email (email@example.com) or find me on Facebook, Twitter, Instagram and YouTube.
For more episode updates, visit my website. You may also tune in on Apple Podcasts.
To pushing the limits,