Learn more about Brodie's Research Database & AI Assistant 📄🔍

Episode Summary:
In today's episode, Brodie is joined by Christie Ashwanden, author of Good to Go: How to Eat, Sleep and Rest Like a Champion. Christie, a renowned science journalist and former lead writer at 538, shares practical advice on nutrition, hydration, and recovery for athletes. They discuss the myths and marketing tactics surrounding sports nutrition, the importance of body awareness, and how to simplify recovery by listening to your body’s natural signals.

Topics Covered:

• 00:00 – Introduction: About Christie Ashwanden and her book Good to Go.
• 01:46 – Brodie shares how Christie Ashwanden’s book has influenced his recovery series and introduced him to new experts and topics.
• 04:07 – Christie’s background in sports and her journey through overtraining and recovery struggles.
• 05:58 – Insights from Christie’s interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.
• 07:25 – Nutrition's role in recovery: Is it more complex than we think?
• 09:44 – Debunking the recovery window myth and how marketing has influenced sports nutrition trends.
• 13:16 – Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."
• 18:04 – The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.
• 23:10 – The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.
• 27:19 – Marketing tactics in the protein and supplement industry: What science really says.
• 32:05 – Alcohol and recovery: Can a post-run beer fit into a recovery plan?
• 35:49 – Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.

Key Takeaways:

• Nutrition doesn’t have to be overly complicated. Focus on balanced, real foods and trust your body’s hunger and thirst signals.
• The "recovery window" is more of a "barn door." You don’t need to eat immediately after a workout unless you're performing again soon.
• Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.
• Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.
• Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
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Learn more about Brodie's Research Database & AI Assistant 📄🔍

Welcome to the Run Smarter Podcast, where we decipher the latest running research to help you train smarter and achieve your running goals. In today’s episode, Brodie dives into cutting-edge studies released this month, breaking them down into actionable takeaways for runners. From optimizing your interval training to uncovering the surprising benefits of dark chocolate and curcumin, this episode is packed with evidence-based insights. Plus, discover how you can gain access to hundreds of research papers and the new Run Smarter AI Assistant to level up your running IQ.

What You’ll Learn in This Episode:

1. Interval Training for VO2 Max Improvements:
   • Short intervals vs. long intervals—what’s more effective for improving VO2 max and heart rate zones?
   • Key takeaways for structuring your interval sessions.
2. Dark Chocolate for Endurance Runners:
   • How 50g of dark chocolate daily can improve arterial flexibility, reduce blood pressure, and enhance recovery.
   • Why these benefits are even more pronounced for runners over 40.
3. Curcumin and Running Performance:
   • The effects of curcumin supplementation on inflammation, brain function, and overall performance.
   • Does curcumin live up to the hype for endurance athletes?

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Learn more about Brodie's Research Database & AI Assistant 📄🔍

Episode Summary:

In this episode of the Run Smarter Podcast, we delve into the fascinating world of mental preparation with Bence Kelemen, a PhD candidate at the Hungarian University of Sports Sciences and national-level 800m runner. Bence recently published groundbreaking research exploring mental preparation in runners, highlighting gender differences, competition levels, and psychological training effects on performance.

What You’ll Learn in This Episode:

• The Role of Mental Preparation: How mental training can enhance performance and why it’s as important as physical preparation.
• Key Findings from Bence’s Research: Gender differences in self-talk strategies, the importance of mental readiness, and why recreational runners can mentally prepare as effectively as elite athletes.
• Practical Takeaways for Everyday Runners:
  • Pre-Race: Techniques to calm pre-competition nerves, like diaphragmatic breathing and box breathing.
  • During the Race: Strategies like visualization, breaking the race into smaller sections, and positive self-talk to overcome fatigue and mental barriers.
  • Post-Race Reflection: The value of journaling to analyze performance, learn from challenges, and maintain long-term motivation.
• Why Mental Preparation Isn’t Just for Performance: How these techniques can boost your enjoyment of running and keep you passionate about the sport.

Resources and Links:

• Research Access: Members can find Bence’s paper on mental preparation in the Run Smarter research database (December 2024 folder).
• Breathing Techniques: Try box breathing or diaphragmatic breathing for stress management.
• Connect with Bence: Website & Research Gate

Don’t Miss This Episode If:

• You’ve ever struggled with race-day jitters or mental fatigue during a run.
• You want to learn proven strategies to sharpen your mental game.
• You’re curious about the science behind how your mind impacts your running performance.

🎧 Listen now to transform your mental preparation and take your running to the next level!

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨