https://www.semanticscholar.org/paper/Sports-Drink-Intake-Pattern-Affects-Exogenous-Mears-Boxer/42ffc8642ff5af57f2d047f363356fdcbb9efa9f
Key point to OP: Fueling every 5 or every 20 minutes appears okay while running, at least while only targeting only 100g carbs per hour and 1L of fluid per hour.
My comments here may be helpful too.
This forum is awesome and I feel like I'm finally with my people! Except... globally...please all start consuming more during training. You all might be faster. You'll almost certainly never have to feel like you "want a pepsi" during training.
If you are hungry or craving something specific during racing or training, you are WAY behind your intra-workout fueling and as far as your performance is concerned, it is an emergency.
Here is why it's an emergency:
Imagine being in a haunted house and having just been scared so much you jumped and your skin tingled. I doubt your next thought was, “I’m hungry.” Hunger was the last thing on your mind because the body has advanced cellular and hormone signaling that is designed to strongly inhibit hunger during times of “fight or flight.”
The strongest of which is epinephrine.
Epinephrine is also released during exercise because it is responsible for many of the cellular cascades resulting in energy availability.
If you sense hunger during prolonged exercise, it is because your hunger signals are so overwhelmingly strong that they have overpowered the extraordinarily strong hunger-inhibiting effect of epinephrine.
This only happens when you are lightyears behind on intra-workout fueling.
Dr. Alex Harrison | Founder & CEO | Sport Physiology & Performance PhD
-------------------------------------------------------------------------------------------------------------------------------------------------
📱 Check out our app → Saturday: Pro Fuel & Hydration, a performance nutrition coach in your pocket.
Join us on YouTube → Saturday Morning | Ride & Run Faster and our growing Saturday User Hub
Key point to OP: Fueling every 5 or every 20 minutes appears okay while running, at least while only targeting only 100g carbs per hour and 1L of fluid per hour.
My comments here may be helpful too.
This forum is awesome and I feel like I'm finally with my people! Except... globally...please all start consuming more during training. You all might be faster. You'll almost certainly never have to feel like you "want a pepsi" during training.
If you are hungry or craving something specific during racing or training, you are WAY behind your intra-workout fueling and as far as your performance is concerned, it is an emergency.
Here is why it's an emergency:
Imagine being in a haunted house and having just been scared so much you jumped and your skin tingled. I doubt your next thought was, “I’m hungry.” Hunger was the last thing on your mind because the body has advanced cellular and hormone signaling that is designed to strongly inhibit hunger during times of “fight or flight.”
The strongest of which is epinephrine.
Epinephrine is also released during exercise because it is responsible for many of the cellular cascades resulting in energy availability.
If you sense hunger during prolonged exercise, it is because your hunger signals are so overwhelmingly strong that they have overpowered the extraordinarily strong hunger-inhibiting effect of epinephrine.
This only happens when you are lightyears behind on intra-workout fueling.
Dr. Alex Harrison | Founder & CEO | Sport Physiology & Performance PhD
-------------------------------------------------------------------------------------------------------------------------------------------------
📱 Check out our app → Saturday: Pro Fuel & Hydration, a performance nutrition coach in your pocket.
Join us on YouTube → Saturday Morning | Ride & Run Faster and our growing Saturday User Hub
Last edited by:
DrAlexHarrison: Feb 2, 21 22:34