10 Nutrition Things Runners Should Know (But Probably Don’t) скачать в хорошем качестве

10 Nutrition Things Runners Should Know (But Probably Don’t)

In this video, I break down common sports nutrition myths using real research — not influencer opinions or outdated beliefs. Below are the key papers referenced and why they matter for runners. ➡️ Want to get in shape and/or more energy for training and life? Check this: https://www.nutritionforenergy.co.uk/... Drop me a message on Instagram if you have any questions:   / jamesohudson   Rebound Hypoglycaemia Jeukendrup AE & Killer SC (2010) — Why pre-exercise carbohydrates don’t automatically cause blood sugar crashes in most athletes. Gut Training & Periodised Nutrition Martinez et al. (2023) — Shows that gut training improves tolerance and reduces GI symptoms during endurance exercise. Jeukendrup (2017) — Outlines how nutrition should be trained and periodised just like physical training. Ultra-Processed Foods in Recovery Cramer et al. (2015) — Found no significant difference in glycogen recovery or performance between fast food and sports supplements post-exercise. Electrolyte Requirements McCubbin (2022) — Demonstrates that sodium needs depend on sweat rate, fluid intake, and conditions, not fixed rules. Fat Stores as Fuel Basic physiological calculations show even lean runners carry enough fat to fuel multiple days of exercise — removing the need for high-fat race strategies. Gut Comfort & Low-Residue Diets Research on carb loading highlights the importance of reducing fibre 24–36 hours pre-race to minimise GI distress. Timing of Carbohydrate Intake Díaz-Lara et al. (2024) — Delaying carbs after exercise reduces next-day performance despite similar glycogen levels. Cheng et al. (2025) — Immediate protein + carbohydrate intake improves recovery and reduces fatigue versus delayed feeding. Betts & Williams (2010) — Highlights the importance of early post-exercise carbohydrate when recovery time is short. Antioxidant Supplementation Paulsen et al. (2014) — High-dose vitamin C and E supplementation blunts training adaptations by reducing mitochondrial signalling. Micronutrients & Food Matrix Research shows micronutrients work best within whole foods, where the body can regulate absorption more effectively than with high-dose supplements. Nutrition Language & Behaviour Evidence and clinical experience suggest that labelling foods as “good/bad” or using “cheat meals” promotes unsustainable, all-or-nothing eating patterns. I’m James Hudson — a sport nutritionist, father, husband, and runner. I’ve competed in everything from multi-day ultras and a 3-hour marathon to HYROX and Ironman triathlons. #running #fatloss #runningforfatloss #runningscience #sportsnutrition #run #marathontraining #endurancetraining