I've heard the saying you don't get a runners body, you have a runners body. Meaning that people who "look like they run" (thin) probably already had that body type. A lot of years I spent running I wasted thinking of it as a way to get thin. Now I run for my health and pleasure, and due to consistency I've gained muscle.
My biggest problem is when I have a lot of non-running coworkers who tell me, " eat whatever you want because you're a runner you will burn it off!!" That's a real struggle.
Eating shortly before going to bed impairs sleep quality, at least for me. So stop eating 1-2 hours before going to bed makes sense for me, despite of not having an impact on body weight.
I hadn't heard those aspects of fasted runs before. I don't eat anything before runs under 16k and only 1-2 bananas for long runs. However, my reasoning is that I always run in the morning and I prefer an empty stomach as i find it hard to run on a full stomach and I really really really hate being on a long run and suddenly having to search for a toilet when I am running through the countryside. I much prefer having no bowel complaints during my runs.
@@peterharridge8565 I definitely eat one or two bananas pre long run. But, I agree that what I eat and when I eat the evening before does make a big difference
I’m as Aussie GP and the electrolyte replacement is under appreciated by lots of runners. Also that 30min window bugs me. It’s like the anabolic window for weight lifting.. amazing how it persists
Since my wife got herself seriously dehydrated backcountry skiing in the ranges outside Guthega, I swear by using electrolytes before exercising in the heat.
I just subscribed. I'm switching fat for muscle. I used to go on 35 mile runs like they were nothing. I have a winged scapula. It will probably go away with excercises and weight loss. I only walk for exercise because of hunger reasons. Running makes me hungry and I'm too heavy now. I walked 2 times per day for an hour each time before I got Covid-19 five days ago.
I think the reason people advice against eating 2-3 hours before bed time, is that it can disrupt quality of sleep and that in turn can have an effect on weightgain
I believe I've heard Peter Attia and Andrew huberman talk about how it interrupts the release of growth hormone and the deep sleep. More specifically a large glucose spike before sleep is what does that. So not specifically eating, just large glucose spikes.
Regarding the carbs vs low carb thing I think the problem is that people polarize it to much. And I believe that the combination of the two is the key. Running low carb or fasted on some training does get your body better to utilise fats for fuel, thats a fact. But when racing all out on high intensity on longer distances carbs are definitely a better choise for nearly everyone. Basically what you also stated. However Dave Scott is a 6 time Kona Ironman triathlon champion. He follows a keto diet. So its not like there are no examples at the top level who use this during training/racing.
Since water is not enough, I'm wondering where do the hunter-gatherer tribes get their electrolytes? And what did modern runners do before there were electrolytes?
They weren't likely doing long distance running while exerting themselves. They roamed. They didn't live longer either. Water replenishes you but electrolytes replenishes and energizes you for the long run. If you know, you know and apparently, the hunter gatherers didn't.
Thanks Ben & Mary! As a runner here in sweaty Brisbane starting a training block over the summer in the build up to Tokyo in March, I love seeing you guys keep running in Thailand! So many Uk & US based channels fail to appreciate the challenges of warm climate running! Great point on electrolytes - I need to be more disciplined on that. Also - Mary’s cooking channel: YES please!!!! So many of us *want* to eat healthier but struggle with the required skills in the supermarket and kitchen. Itd be great to have help. Have a great run in New York - im sure you’ll both smash it!!! 💪💪
One myth that drives me nuts is “pizza is unhealthy”. Depends on the pizza and the toppings. You can eat plenty of delicious pizzas on thin crust that were way healthier than a salad loaded with sugary dressing.
great vid as always, personally i love running fasted i feel better doing it, I tend to find if i eat then run I feel bloated and sluggish even if i eat 3 hours before a run... so if i run in the evening I dont eat after mid day. so far it works for me 😁
"_Fewer_ calories". Calorie is a good example of a countable noun. (Not that I count mine). But I am being pedantic. Great video Ben and Mary. Go well in New York.
Thanks for the video! Lots of good info! The only one I'm maybe a bit sceptical about is the whole sleeping before eating conversation. I've recently read the book "The circadian code" by Dr. Satchin Panda, who's a leader in the circadian rythm research field, and from what I've understood, his research has shown that eating less than 3 hours before bed has an impact on recovery because the body needs to spend its energy on digesting instead!
Great video! I do have a correction to make though. During the first tip, you mentioned that muscle WEIGHS MORE than fat. That isn’t true. It is DENSER than fat. Other than that, very educational video and it’s great that you’re putting correct information out there.
Hey Eric, sadly not as we don’t arrive until midday Saturday. So won’t have time. We will be sticking around in Central Park afterwards though if you’re around. Hope to see you 😊
Being an older runner, my diet is a Keto lifestyle diet. No Sugar and no Starches and limit my Carbs. Strength and Stretching is a must to be a competitive runner! Keto works, I lost over a 100 pounds to getting back to my love of running! Will be 70 years old in February and getting stronger and improving my running. Never too late........
The body absolutely knows the difference between day and night. The circadian rhythm is controlled at the macro level by light receptors in the eye and the suprachiasmatic nucleus in the brain. however, the molecular basis or "clock genes" are can be found to be active in almost every cell of the body. I think the bigger argument and disagreement is how this interacts with the way in which we digest and metabolise food taken at the different stages of the circadian cycle. As scientists say... more work is needed!
Great video. Its always amazing to me that almost every commonly held nutritional belief has some element of myth in it. So many ways to skin a cat, as they say. Beware anyone who uses these to advance the argument that their nutritional approach is 'the best'.
Thank you for this! I am usually trying to choke down food in the morning because of a myth. I much rather fasted cardio it's so hard for me to run with food on my stomach.
I don't know if this exists somewhere and I have never seen it in the time I've been viewing your videos... But what about a video on different kinds of injuries, how you get them, and how to treat them? I have a pain in the ball of my right foot that won't go away and I'd like to know what I am doing wrong! Thank you for this video! It was a great one as usual:)
Please please please do some Cooking videos! The amount of inspiration and information we all get from your channel, can only guess how much extra that would also be! And By the way, Mary’s first ultra inspired me to do my First 50k a couple of weeks later. I recently ran a 100k and qualified to return for the 100 miler in 2024. Thanks for the inspiration! It has been life changing
Nice balanced video. Only place I'd question is the statement that our body doesn't care when it eats... experts in circadian rhythm like Dr Satchin Panda would disagree.
A Doctors opinion doesn't amount much too me these days, only my personal experience does. Everyone has to be responsible for their own Health and Research!
I am struggling with the fasted running parr. Or better said, with the fed running. I feel much better running fasted. I have tried several hours before (from 2 to 6) light and less light meals. I always feel heavy and my HR is always higher. No issues when I run fasted. Even after 24 hours fast. This has been true for runs up to 2 hours. But I know for a full marathon I will need to eat. So I try to practice and hope it will get better but it has not yet.
Nicely done. A Caffeine myth is that dosage is based on amount consumed. Excess dosage is based on each persons tolerance of caffeine. In other words, 1 cup of coffee could be an excessive dosage for someone who does not consume coffee. Caffeine excess dosage is based on tolerance. As a result, 1 cup of coffee could act as a diuretic if the tolerance is low for that person.
Exactly! Coffee for me is absolutely a diuretic. I have a chai latte in the morning before a run or race and I’m fine, but if I have a coffee, it’s going to result in a diuretic effect. I have an extremely low tolerance to caffeine and I only need a small amount during long races to give a good boost.
After running this summer in AZ, I've definitely upped my electrolyte intake. The only problem is now that I've grown accustomed to flavored water, and plain water now feels boring. I never used to have any issues drinking plain water, so I've got to figure out a solution, as I don't need the same electrolyte supplementation now in the fall.
According to Stacy Sims sport physiologist, women are already able to switch to fat burning (men less so) so any low carb/ fasting benefits aren't necessary for women
Idk bout that "Swapping fat for muscle." They say, doing everything right, you can gain 1 lb of muscle a month. Diet alone you can easily lose 1 lb of fat a week. Early on I'm guessing these ppl are eating more cuz they get more hungry from the cardio & not tracking their calories. Also water weight. Building muscle doesn't just happen like that.
To an extent it depends on the rice/pasta but white rice is a bit more processed than pasta or potatoes so it’s in the in between range between complex and simple
One tip I’ve picked up is to try and avoid “naked carbs” which are more refined, have less fiber attached to them and lead to a less helpful blood sugar response than “slow carbs” which are in their original form
Just like to address two of these myths and I guess they are related. One eating late at night, losing weight. Well that's not the point of not doing so, the reason is acid reflux. Fact is eat and then get horizontal (I'd say within 3 hours) then that food is going to lay right there until morning undigested. That is known, a GP told me that years ago. Astoundingly I was on one runners TH-cam (I won't say his name here as haven't commented to him on his channel). Fact is he went abroad (and met his pal) and they both ate in their Hotel room and then went staright to bed.. Next day he won the half marathon and his pal top 3 at least if not 2nd. So didn't hurt him, maybe that energy was there in his system waiting to be used. But another TH-camr who is an elite Female, says often she has a trouble having wanting to go to toilet in a wood. Well isn't the issue that she ate the night before and hadn't got the food through her system meaning the excess couldn't be got rid of pre run. So good thing or bad thing, you decide. For me its all bad eating before bed. Second fasting. Well this is difficult because that is the only state I can run in at the moment. I have a Dilated heart, a cardiologist on TH-cam (actually in a Q and A with patients) said sometimes eating can make it worse. meaning you won't be able to walk let alone run. I have had this many times, but didn't know. I know now. For example as a cyclist would be fine on getting up, had Porridge and then found esp on chilly mornings (say 14C) that I had major breathing issues. Well going to a race where I want to do 25 MPH and yet cannot get up a hill on the way to station. Food was the reason. Because now have started running I can run at 8C at a speed as good as I can do (not too fast as 67). Basically all my runs are fasted runs because I couldn't run at all with food in body. It's possible I can have a jam sandwich just before run. But right now my last food is (apart from fruit in late evening) is 9 PM and it would be mainly protein (say omelette) and then don't eat at all till after my run at perhaps 1 PM. So not just any fast but 16 hour fast. And haven't yet had a glucose loss (know about this as a cyclist-we call it the bonk). Let me tell you I am upping pace in last Km as well. And sprinting in to some extent. But do eat rice at my main meal after run. But in summary assuming you are not doing over 1 hour running, food won't help you (just before). And I never do because not in that shape yet. Max has been 48 Mins so far. And I never do anyhting that couldn't be described as Zone 3, although maybe now its dipping into high zone 2. Because it was 152 HR average (max say 165) but now its 145 avg (max 155) but its faster on the same course so improved. Max I have ever been 171 in this period of running but last year I was 175 max. Now this has been on a Garmin (with no chest band) but is spot on accurate with the pacing clinic (have a pacemaker fitted but not using it apart form if its under 40) . But the question is if it affects me with a dilated heart (food) then it may do with all runners. The only reason that they don't know is that their Hearts are great. But it may be anegative to eat say 2 hours pre run. A snack, maybe not or a gel, definitely not.
I love fasted runs for my long distant run on Sundays, which is always zone 2. Yesterday ran 10km, 1hr 30min, for 6ft2in 120kg, this is a good pace, im sure at my playing weight 100kg i could probably get my pace up to a more competitive rate, but gotta stay in zone 2 as Hubermans protocols instruct.
Hi thx for the video although when it comes to carb loading I kind of disagree as each person can only store x amount of glycogen depending on how much muscle they have and any access carbs will be stored as fat and after 14-16 yours of fasting your glycogen stores are empty so to maximise the effect of carb loading would be to know how much carbs you can store in the form of glycogen and then to eat that closer to your race time as if you ate a big dinner half of your glycogen would be used up by the body come the morning. So is probably better to get up a bit earlier to get your carbs in so your stomach can settle and not affect your run, but anyone who is not looking to loose weight will need that fat to fuel there run so for them carb loading makes sense but I still recommend a heavy carb breakfast before a race. Also regarding your last point if you're looking to loose fat like I am at the moment I would actually not recommending eat before bedtime I would also however recommend Intermitted Fasting and defiantly recommend you to use a App like MyFitnessPal to track your calories as if you need to know how much energy (Carbs & Fat) you're taking in especially if you want to be in a defensive to loose fat. ps this is my opinion so if you disagree I guess you'll tell me 😂 either way enjoy running 🏃♂
Pet hate.... Muscle is not heavier than fat (1kg fat = 1kg muscle). Muscle is denser than fat. If body weight goes up but your waist goes down- then you are shedding fat.
As a runner I see people new to running often complaining about weight gain. I hate to tell you but many new runners, use running as an excuse to eat ultra processed garbage “foods”. Don’t fall into that trap, a 10 mile run maybe depending on your pace may burn off enough stored energy as 2 oreo cookies maybe.
Actually, the reason you are not losing weight when you are running is because your body reacts to running with increased metabolic rate and increased appetite. The "fat turning to muscle" thing is false. Just look at real runners -- you do not really need that much muscle to run. Now, I think the biggest mistake people make is thinking they will start running and it will magically cause them to lose weight. This is not happening, at least not in a short term. Instead, you start running so your body becomes healthier, you improve your insulin sensitivity, you improve your mitochondria and this over time will make you a healthier person and make it much easier to lose weight and then maintain after you lost it.
Strength training does even less than running for weight loss. A pound of fat passively burns about 2 calories per day. A pound of muscle burns about 5 calories per day. You need to start getting into “holy moly, that person is JACKED” territory before extra muscle mass starts burning more than running an extra ten minutes.
It's a difference of long term vs short term though. The small amount of calories burned actually weight training plus the combined increase in metabolism is playing the long ball. It's easier to maintain weight over the long haul if you put the work in with the weights. Obviously there are benefits beyond a few extra calories burned when completely at rest as well.
Great video......EXCEPT #10.......... please, please change this, it's actually quite harmful information you're giving out. I've spent the last 15 years talking to sleep scientists, circadian biologist as part of my work. One of the most important areas of research in recent years have been the discoveries between food, metabolism and its bi-directional relationship with our circadian rhythms (body clock) It's crucial to get your meal timing right. Our bodies are not 24/7 machines. Humans are diurnal, and our metabolism has evolved and optimised over 100k years to consume food during the day. Eating late, when your body is releasing melatonin, when energy systems are switching to parasympathetic mode, is fighting your body's natural rest response. IT WILL MESS YOU UP! There's mountains and mountains of research on why eating late is a terrible idea, and there are multiple reasons why: metabolism, hunger/satiety hormones, elevated resting heart rate, higher risk of obesity etc etc If you think I'm being an alarmist, do your own research - you can start with the work of Satchin Panda from the Salk Institute. He's the guy who basically created the science behind intermittent fasting/time restricted eating. www.nytimes.com/2018/07/24/well/when-we-eat-or-dont-eat-may-be-critical-for-health.html Please, please guys. Listen to the experts on this. Eating in opposition to your natural circadian responses is a terrible ,terrible ideas
I only have symptoms when I’m on a long run and cough. No symptoms any other time. I only know of OP from MRI. My planks are super stable - I don’t rock at all. I don’t understand my etiology.
Dont do this, you will gain weight. Dont do that, you will gain weight. Geez, no wonder people become scared of gaining weight. If you just eat healthy and train hard, your body will find its set point.
I agree with all of what you guys said here. I just noticed that you guys have "vegan" eyes, or sunken eyes... Perhaps, take it easy with the runs and have more animal-based protein and fats in your diet. Your body fat is so low your eyes are caving in or hollowed.. Just concerned subscriber here.
About getting fatter by eating right before sleep. Hear me out: you eat a fair amount of food right before sleeping. You sleep worse because of the slowed down digestion. Next day you're grumpy. You have a bad day. BOOM. You crave, nonono, you DESERVE pizza by the end of the day. And you eat it right before sleep. And thus, the cycle begins. :)
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Now THERE'S an idea: Mary starting a runner's cooking channel. I'd watch that! 👩🍳👍
Same!
What if it's Ben who does all the cooking?
And then call it "this messy Healthy"
Same!!!
That would actually be really helpful
I've heard the saying you don't get a runners body, you have a runners body. Meaning that people who "look like they run" (thin) probably already had that body type. A lot of years I spent running I wasted thinking of it as a way to get thin. Now I run for my health and pleasure, and due to consistency I've gained muscle.
Diet is a big part of that runners body.
My biggest problem is when I have a lot of non-running coworkers who tell me, " eat whatever you want because you're a runner you will burn it off!!" That's a real struggle.
Eating shortly before going to bed impairs sleep quality, at least for me. So stop eating 1-2 hours before going to bed makes sense for me, despite of not having an impact on body weight.
I hadn't heard those aspects of fasted runs before. I don't eat anything before runs under 16k and only 1-2 bananas for long runs. However, my reasoning is that I always run in the morning and I prefer an empty stomach as i find it hard to run on a full stomach and I really really really hate being on a long run and suddenly having to search for a toilet when I am running through the countryside. I much prefer having no bowel complaints during my runs.
Well see my above post, this is likely to happen if you have ate late at night before bed, but perhaps won't happen if you have a snack pre long run.
@@peterharridge8565 I definitely eat one or two bananas pre long run. But, I agree that what I eat and when I eat the evening before does make a big difference
Use natures toilet AKA bushes.
I’m as Aussie GP and the electrolyte replacement is under appreciated by lots of runners. Also that 30min window bugs me. It’s like the anabolic window for weight lifting.. amazing how it persists
Since my wife got herself seriously dehydrated backcountry skiing in the ranges outside Guthega, I swear by using electrolytes before exercising in the heat.
Eating late may not have a weight gain effect but it does affect your sleep
I just subscribed. I'm switching fat for muscle. I used to go on 35 mile runs like they were nothing. I have a winged scapula. It will probably go away with excercises and weight loss. I only walk for exercise because of hunger reasons. Running makes me hungry and I'm too heavy now. I walked 2 times per day for an hour each time before I got Covid-19 five days ago.
I think the reason people advice against eating 2-3 hours before bed time, is that it can disrupt quality of sleep and that in turn can have an effect on weightgain
I believe I've heard Peter Attia and Andrew huberman talk about how it interrupts the release of growth hormone and the deep sleep. More specifically a large glucose spike before sleep is what does that. So not specifically eating, just large glucose spikes.
Regarding the carbs vs low carb thing I think the problem is that people polarize it to much. And I believe that the combination of the two is the key. Running low carb or fasted on some training does get your body better to utilise fats for fuel, thats a fact. But when racing all out on high intensity on longer distances carbs are definitely a better choise for nearly everyone. Basically what you also stated.
However Dave Scott is a 6 time Kona Ironman triathlon champion. He follows a keto diet. So its not like there are no examples at the top level who use this during training/racing.
Mary we need your recipes! Those tacos sound and look amazing!
Since water is not enough, I'm wondering where do the hunter-gatherer tribes get their electrolytes? And what did modern runners do before there were electrolytes?
They weren't likely doing long distance running while exerting themselves. They roamed. They didn't live longer either. Water replenishes you but electrolytes replenishes and energizes you for the long run. If you know, you know and apparently, the hunter gatherers didn't.
Thanks Ben & Mary!
As a runner here in sweaty Brisbane starting a training block over the summer in the build up to Tokyo in March, I love seeing you guys keep running in Thailand! So many Uk & US based channels fail to appreciate the challenges of warm climate running!
Great point on electrolytes - I need to be more disciplined on that.
Also - Mary’s cooking channel: YES please!!!! So many of us *want* to eat healthier but struggle with the required skills in the supermarket and kitchen. Itd be great to have help.
Have a great run in New York - im sure you’ll both smash it!!! 💪💪
One myth that drives me nuts is “pizza is unhealthy”. Depends on the pizza and the toppings. You can eat plenty of delicious pizzas on thin crust that were way healthier than a salad loaded with sugary dressing.
great vid as always, personally i love running fasted i feel better doing it, I tend to find if i eat then run I feel bloated and sluggish even if i eat 3 hours before a run... so if i run in the evening I dont eat after mid day. so far it works for me 😁
For me it depends massively on what I eat. Eating oatmeal and fruit with plant milk causes me no problems.
@@carl13579 plant milk is the way forward 😁
Great content, love your channel.... oh and a cooking channel for runners is an amazing idea!
"_Fewer_ calories".
Calorie is a good example of a countable noun. (Not that I count mine).
But I am being pedantic. Great video Ben and Mary. Go well in New York.
Thanks for the video! Lots of good info! The only one I'm maybe a bit sceptical about is the whole sleeping before eating conversation. I've recently read the book "The circadian code" by Dr. Satchin Panda, who's a leader in the circadian rythm research field, and from what I've understood, his research has shown that eating less than 3 hours before bed has an impact on recovery because the body needs to spend its energy on digesting instead!
You’ve got the PHUKET coffee cup. I’ve got the LAS VEGAS one. Cheers 🍻
Loving the content and the genuity of your videos, also good luck for the marathon
Great video! I do have a correction to make though. During the first tip, you mentioned that muscle WEIGHS MORE than fat. That isn’t true. It is DENSER than fat. Other than that, very educational video and it’s great that you’re putting correct information out there.
I believe that Zach Bitter does a low-carb diet.
Yes he does but he’s an ultra runner. Which is almost a whole other sport to marathon and below. 😊
I think you would like Ari Whitten's book Eat for Energy. How to beat fatigue, supercharge your mitochondria, and unlock all-day energ.
1 week to NYC, hope to see you there. Are you doing a group run????
Hey Eric, sadly not as we don’t arrive until midday Saturday. So won’t have time. We will be sticking around in Central Park afterwards though if you’re around. Hope to see you 😊
If Mary started a runner's cooking channel, would it be called "This Messy Kitchen"? 😉
Great video! I love a coffee when I get back from a run. It just makes me feel human again 😂.
Being an older runner, my diet is a Keto lifestyle diet. No Sugar and no Starches and limit my Carbs. Strength and Stretching is a must to be a competitive runner! Keto works, I lost over a 100 pounds to getting back to my love of running! Will be 70 years old in February and getting stronger and improving my running. Never too late........
Good luck in New-York hope you have a wonderful time 😊
Great workout - thanks 👍 Loved Moss ‘s enthusiasm to join in 😊
The body absolutely knows the difference between day and night. The circadian rhythm is controlled at the macro level by light receptors in the eye and the suprachiasmatic nucleus in the brain. however, the molecular basis or "clock genes" are can be found to be active in almost every cell of the body. I think the bigger argument and disagreement is how this interacts with the way in which we digest and metabolise food taken at the different stages of the circadian cycle. As scientists say... more work is needed!
Great video. Its always amazing to me that almost every commonly held nutritional belief has some element of myth in it.
So many ways to skin a cat, as they say. Beware anyone who uses these to advance the argument that their nutritional approach is 'the best'.
Thank you for this! I am usually trying to choke down food in the morning because of a myth. I much rather fasted cardio it's so hard for me to run with food on my stomach.
I don't know if this exists somewhere and I have never seen it in the time I've been viewing your videos... But what about a video on different kinds of injuries, how you get them, and how to treat them? I have a pain in the ball of my right foot that won't go away and I'd like to know what I am doing wrong!
Thank you for this video! It was a great one as usual:)
Thanks for the tips! Heading to Thailand in a few days and was worried about running in the heat, so I’ll look for some better hydration options.
Please please please do some
Cooking videos! The amount of inspiration and information we all get from your channel, can only guess how much extra that would also be! And By the way, Mary’s first ultra inspired me to do my
First 50k a couple of weeks later. I recently ran a 100k and qualified to return for the 100 miler in 2024. Thanks for the inspiration! It has been life changing
Nice balanced video. Only place I'd question is the statement that our body doesn't care when it eats... experts in circadian rhythm like Dr Satchin Panda would disagree.
A Doctors opinion doesn't amount much too me these days, only my personal experience does. Everyone has to be responsible for their own Health and Research!
This is a great video. Thanks for put this together.
What did that mean? A pen and a pineapple?
It was a viral song a few years ago (Pikotaro -PPAP) 😂 Ben made me laugh with the reference
I would love it if Mary started a cooking channel!
I am struggling with the fasted running parr. Or better said, with the fed running. I feel much better running fasted. I have tried several hours before (from 2 to 6) light and less light meals. I always feel heavy and my HR is always higher. No issues when I run fasted. Even after 24 hours fast. This has been true for runs up to 2 hours. But I know for a full marathon I will need to eat. So I try to practice and hope it will get better but it has not yet.
I started with almonds and pb&js
Thank you from a PT🙌🏿🙌🏿💯
Ye are an amazing couple..I admire ye greatly 👊
Nicely done. A Caffeine myth is that dosage is based on amount consumed. Excess dosage is based on each persons tolerance of caffeine. In other words, 1 cup of coffee could be an excessive dosage for someone who does not consume coffee. Caffeine excess dosage is based on tolerance. As a result, 1 cup of coffee could act as a diuretic if the tolerance is low for that person.
Exactly! Coffee for me is absolutely a diuretic. I have a chai latte in the morning before a run or race and I’m fine, but if I have a coffee, it’s going to result in a diuretic effect. I have an extremely low tolerance to caffeine and I only need a small amount during long races to give a good boost.
Great advice indeed, great vlog 👍
After running this summer in AZ, I've definitely upped my electrolyte intake. The only problem is now that I've grown accustomed to flavored water, and plain water now feels boring. I never used to have any issues drinking plain water, so I've got to figure out a solution, as I don't need the same electrolyte supplementation now in the fall.
13:23 did Ben drop one?
Ha ha you’ve killed me 😂😂 it was my voice but I can totally hear it now as well 💀
Thanks for the good laugh on the pineapple and pen!
Good segment 👍
03:51 UH! PINEAPPLE PEN!
Another cool video. Enjoyed it😀
thanx for usefull video 🙏
According to Stacy Sims sport physiologist, women are already able to switch to fat burning (men less so) so any low carb/ fasting benefits aren't necessary for women
ketchup and lettuce on a hot dog... that is a travesty!
Idk bout that "Swapping fat for muscle." They say, doing everything right, you can gain 1 lb of muscle a month. Diet alone you can easily lose 1 lb of fat a week. Early on I'm guessing these ppl are eating more cuz they get more hungry from the cardio & not tracking their calories. Also water weight. Building muscle doesn't just happen like that.
Is there a difference between carbs from pasta or potatoes to carbs from rice? As the latter were mentioned together with sugar.
To an extent it depends on the rice/pasta but white rice is a bit more processed than pasta or potatoes so it’s in the in between range between complex and simple
One tip I’ve picked up is to try and avoid “naked carbs” which are more refined, have less fiber attached to them and lead to a less helpful blood sugar response than “slow carbs” which are in their original form
Tacos! 😋. Best of luck in NY!
Love this! And are those Starbucks cups? 😊😊
Your body needs carbs to burn fat. Even ultra marathoners sometimes bonk and it's not because they don't have fat.
Just like to address two of these myths and I guess they are related.
One eating late at night, losing weight. Well that's not the point of not doing so, the reason is acid reflux. Fact is eat and then get horizontal (I'd say within 3 hours) then that food is going to lay right there until morning undigested. That is known, a GP told me that years ago. Astoundingly I was on one runners TH-cam (I won't say his name here as haven't commented to him on his channel). Fact is he went abroad (and met his pal) and they both ate in their Hotel room and then went staright to bed.. Next day he won the half marathon and his pal top 3 at least if not 2nd. So didn't hurt him, maybe that energy was there in his system waiting to be used. But another TH-camr who is an elite Female, says often she has a trouble having wanting to go to toilet in a wood. Well isn't the issue that she ate the night before and hadn't got the food through her system meaning the excess couldn't be got rid of pre run. So good thing or bad thing, you decide. For me its all bad eating before bed.
Second fasting. Well this is difficult because that is the only state I can run in at the moment. I have a Dilated heart, a cardiologist on TH-cam (actually in a Q and A with patients) said sometimes eating can make it worse. meaning you won't be able to walk let alone run. I have had this many times, but didn't know. I know now. For example as a cyclist would be fine on getting up, had Porridge and then found esp on chilly mornings (say 14C) that I had major breathing issues. Well going to a race where I want to do 25 MPH and yet cannot get up a hill on the way to station. Food was the reason. Because now have started running I can run at 8C at a speed as good as I can do (not too fast as 67). Basically all my runs are fasted runs because I couldn't run at all with food in body. It's possible I can have a jam sandwich just before run. But right now my last food is (apart from fruit in late evening) is 9 PM and it would be mainly protein (say omelette) and then don't eat at all till after my run at perhaps 1 PM. So not just any fast but 16 hour fast. And haven't yet had a glucose loss (know about this as a cyclist-we call it the bonk). Let me tell you I am upping pace in last Km as well. And sprinting in to some extent. But do eat rice at my main meal after run.
But in summary assuming you are not doing over 1 hour running, food won't help you (just before). And I never do because not in that shape yet. Max has been 48 Mins so far. And I never do anyhting that couldn't be described as Zone 3, although maybe now its dipping into high zone 2. Because it was 152 HR average (max say 165) but now its 145 avg (max 155) but its faster on the same course so improved. Max I have ever been 171 in this period of running but last year I was 175 max. Now this has been on a Garmin (with no chest band) but is spot on accurate with the pacing clinic (have a pacemaker fitted but not using it apart form if its under 40) .
But the question is if it affects me with a dilated heart (food) then it may do with all runners. The only reason that they don't know is that their Hearts are great. But it may be anegative to eat say 2 hours pre run. A snack, maybe not or a gel, definitely not.
I love fasted runs for my long distant run on Sundays, which is always zone 2. Yesterday ran 10km, 1hr 30min, for 6ft2in 120kg, this is a good pace, im sure at my playing weight 100kg i could probably get my pace up to a more competitive rate, but gotta stay in zone 2 as Hubermans protocols instruct.
Hi thx for the video although when it comes to carb loading I kind of disagree as each person can only store x amount of glycogen depending on how much muscle they have and any access carbs will be stored as fat and after 14-16 yours of fasting your glycogen stores are empty so to maximise the effect of carb loading would be to know how much carbs you can store in the form of glycogen and then to eat that closer to your race time as if you ate a big dinner half of your glycogen would be used up by the body come the morning. So is probably better to get up a bit earlier to get your carbs in so your stomach can settle and not affect your run, but anyone who is not looking to loose weight will need that fat to fuel there run so for them carb loading makes sense but I still recommend a heavy carb breakfast before a race.
Also regarding your last point if you're looking to loose fat like I am at the moment I would actually not recommending eat before bedtime I would also however recommend Intermitted Fasting and defiantly recommend you to use a App like MyFitnessPal to track your calories as if you need to know how much energy (Carbs & Fat) you're taking in especially if you want to be in a defensive to loose fat. ps this is my opinion so if you disagree I guess you'll tell me 😂 either way enjoy running 🏃♂
hope to see you next Sunday! What corral & wave are you two in?
You do sleep worse if you eat a lot of sugar after 21.00 (at least I do according to my Garmin)
good video
Pet hate.... Muscle is not heavier than fat (1kg fat = 1kg muscle). Muscle is denser than fat.
If body weight goes up but your waist goes down- then you are shedding fat.
I came here to write this….
Oops 🎣 😉😊
winky😉😉@@ThisMessyHappy
Fasted runs are great for losing weight.
Funny how internet has all the arguments and counter arguments for everything there is. :)
As a runner I see people new to running often complaining about weight gain. I hate to tell you but many new runners, use running as an excuse to eat ultra processed garbage “foods”. Don’t fall into that trap, a 10 mile run maybe depending on your pace may burn off enough stored energy as 2 oreo cookies maybe.
I know you like Bix tablets, but I'm curious what your favorite gels etc are.
Actually, the reason you are not losing weight when you are running is because your body reacts to running with increased metabolic rate and increased appetite.
The "fat turning to muscle" thing is false. Just look at real runners -- you do not really need that much muscle to run.
Now, I think the biggest mistake people make is thinking they will start running and it will magically cause them to lose weight. This is not happening, at least not in a short term.
Instead, you start running so your body becomes healthier, you improve your insulin sensitivity, you improve your mitochondria and this over time will make you a healthier person and make it much easier to lose weight and then maintain after you lost it.
Not sure about the “muscle weighs more than fat” a pound of muscle weighs the same as a pound of fat! Or did I hear that wrong🤔 love, love the channel
For a given volume the muscle will weigh more. It is more dense.
@@Thezuule1 Exactly. You might look thinner, but your scale will not reflect that.
Strength training does even less than running for weight loss. A pound of fat passively burns about 2 calories per day. A pound of muscle burns about 5 calories per day. You need to start getting into “holy moly, that person is JACKED” territory before extra muscle mass starts burning more than running an extra ten minutes.
It's a difference of long term vs short term though. The small amount of calories burned actually weight training plus the combined increase in metabolism is playing the long ball. It's easier to maintain weight over the long haul if you put the work in with the weights. Obviously there are benefits beyond a few extra calories burned when completely at rest as well.
Myth 11 - brown rice better than white rice
🍍 🖊️ Ben!
Pen, pineapple. Did I miss a hidden in-joke?
Great video......EXCEPT #10.......... please, please change this, it's actually quite harmful information you're giving out.
I've spent the last 15 years talking to sleep scientists, circadian biologist as part of my work. One of the most important areas of research in recent years have been the discoveries between food, metabolism and its bi-directional relationship with our circadian rhythms (body clock)
It's crucial to get your meal timing right. Our bodies are not 24/7 machines. Humans are diurnal, and our metabolism has evolved and optimised over 100k years to consume food during the day.
Eating late, when your body is releasing melatonin, when energy systems are switching to parasympathetic mode, is fighting your body's natural rest response. IT WILL MESS YOU UP!
There's mountains and mountains of research on why eating late is a terrible idea, and there are multiple reasons why: metabolism, hunger/satiety hormones, elevated resting heart rate, higher risk of obesity etc etc
If you think I'm being an alarmist, do your own research - you can start with the work of Satchin Panda from the Salk Institute. He's the guy who basically created the science behind intermittent fasting/time restricted eating. www.nytimes.com/2018/07/24/well/when-we-eat-or-dont-eat-may-be-critical-for-health.html
Please, please guys. Listen to the experts on this. Eating in opposition to your natural circadian responses is a terrible ,terrible ideas
There's also harm to digestion and the well functioning of the gut microbiome (possibly also related to the circadian rythm of the bacteria!)
Pen pineapple apple pen 😊
I only have symptoms when I’m on a long run and cough. No symptoms any other time. I only know of OP from MRI. My planks are super stable - I don’t rock at all. I don’t understand my etiology.
Dont do this, you will gain weight. Dont do that, you will gain weight.
Geez, no wonder people become scared of gaining weight. If you just eat healthy and train hard, your body will find its set point.
I love the pen pinapple gag. PLease no more.
coffee makes me wanna poo
Some new myths are coming…
low carbs can work for ultras, there are a few examples, but as you say not for marathon or below.
There's always a few random examples of anything.
eggs and milk is not suitable for humans. educate yourself
#5 - Carbs - If you're not running you should limit your carbs. No reason to be a fatty.
Usually great content on this channel but this was Abit too much bro science...
I agree with all of what you guys said here. I just noticed that you guys have "vegan" eyes, or sunken eyes... Perhaps, take it easy with the runs and have more animal-based protein and fats in your diet. Your body fat is so low your eyes are caving in or hollowed.. Just concerned subscriber here.
First. Huehuehue
About getting fatter by eating right before sleep. Hear me out: you eat a fair amount of food right before sleeping. You sleep worse because of the slowed down digestion. Next day you're grumpy. You have a bad day. BOOM. You crave, nonono, you DESERVE pizza by the end of the day. And you eat it right before sleep. And thus, the cycle begins. :)