Connect with Emily Moore:

Instagram: @thedietitianrunner

Website: thedietitianrunner.com

Summary

In this episode, Matthew Boyd and Emily Moore discuss nutrition and fueling strategies for races. They cover topics such as supplements, carb loading, and carb sources. They also provide tips for carb loading while traveling and planning ahead for race day.

The episode emphasizes the importance of focusing on nutrient-dense foods and sticking to a carb loading plan that works for each individual. In this conversation, Emily, a registered dietitian and avid runner, provides valuable insights on proper carb loading, race morning preparation, fueling during the race, post-race nutrition, and dealing with poor appetite.

She emphasizes the importance of practicing and rehearsing nutrition strategies during training to optimize performance on race day. Emily recommends eating until comfortably full during carb loading, having a carb-rich breakfast on race morning, and fueling with a combination of gels, sports drinks, and snacks during the race. She also highlights the significance of consuming protein, carbs, fluids, and electrolytes immediately after the race to aid in recovery and adaptation.

Takeaways

• Practice and rehearse nutrition strategies during training to optimize performance on race day.
• Eat until comfortably full during carb loading and have a carb-rich breakfast on race morning.
• Fuel during the race with a combination of gels, sports drinks, and snacks, aiming for 30-60 grams of carbs per hour for races under 2.5 hours and 60-90 grams of carbs per hour for longer races.
• Consume protein, carbs, fluids, and electrolytes immediately after the race to aid in recovery and adaptation.
• If experiencing poor appetite after a long run or race, focus on small frequent meals, liquid nutrition, and practical hunger.

Chapters

• 00:00 Introduction
• 00:31 Overview of the Discussion
• 01:14 Supplements and Race Week
• 08:33 Carb Sources and Sugar Intake
• 15:01 Carb Loading While Traveling
• 21:06 Choosing Carb-Heavy Meals
• 21:31 Race-Provided Pasta Meals
• 22:22 Proper Carb Loading
• 26:49 Race Morning Preparation
• 32:13 Fueling During the Race
• 40:13 Post-Race Nutrition
• 45:08 Dealing with Poor Appetite

Connect with Us:

If you’re an injured runner we can help you get back to running pain-free.

Book a free call with us:

https://matthewboydphysio.com/booking/

Running Fundamentals Course:

https://matthewboydphysio.com/running-fundamentals-course/

Instagram:

https://www.instagram.com/matthewboydphysio/

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

In this episode, Matthew Boyd discusses the limitations of traditional physical therapy in treating running injuries. The episode highlights the importance of controlling the training load and providing guidance on running to effectively manage running injuries.

Matthew introduces a new approach called the Recovery Program. The program combines the best elements of coaching and physiotherapy to provide a comprehensive plan for runners to recover from injuries and return to pain-free running. The program emphasizes accountability, having a progressive plan, and making real-time adjustments to training.

The success rate of the Recovery Program is 90%, significantly higher than traditional physiotherapy methods.

Takeaways

• Traditional physical therapy often falls short in treating running injuries due to the limitations of the session-by-session model.

• The Recovery Program combines coaching and physiotherapy to provide a comprehensive plan for runners to recover from injuries and return to pain-free running.

• Accountability, having a progressive plan, and making real-time adjustments to training are key elements of the Recovery Program.

• Controlling the training load and providing guidance on running are crucial for effectively managing running injuries.

Runner’s Knee Masterclass: https://www.fixrunning.com/replay

https://bjsm.bmj.com/content/47/4/227

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

Researchers from the University of Melbourne conducted a study on patellofemoral pain, commonly known as runner's knee. The study aimed to determine if the condition would heal on its own without intervention.

The findings revealed that patellofemoral pain is not self-limiting, with 40% of participants still experiencing significant pain and disability after one year.

Factors such as initial pain intensity, duration of pain, and level of disability were found to influence the persistence of symptoms. Early intervention was emphasized as crucial in preventing long-term issues.

Takeaways

• Patellofemoral pain, or runner's knee, does not heal on its own and requires intervention.
• 40% of individuals with patellofemoral pain still experience significant pain and disability after one year.
• Factors such as initial pain intensity, duration of pain, and level of disability influence the persistence of symptoms.
• Early intervention is crucial in preventing long-term issues.