Carb Loading & Gels: What Runners Need To Know | Extra Mile
6/18/202636 min
Spencer and Oli break down the truth about carbs for runners: what carb loading actually does, why runners hit the wall, how glycogen fuels performance, and when gels really matter. They also explore zone two running, weight loss, gut training, and how everyday runners can build a healthier relationship with carbohydrates.
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Clips
Transcript preview
First 90 secondsSpencer Matthews· Host0:00
Hello, everyone, and welcome to Untapped: The Extra Mile with me, Spencer Matthews And me, Ollie Patrick Today we're talking carbs Carbs I love carbs.
Oli Patrick· Host0:09
So do I. Thank God.
Spencer Matthews· Host0:11
So listen, we've all heard the term, uh, carb loading. What are carbs actually doing when we run, and how does your body use them?
Oli Patrick· Host0:20
We-- Carbs got demonized, didn't they? Carbs fell foul of diet culture, and people were like, "No carbs before marbs," um, which I believe was no carbohydrate before my holiday in Marbella. Uh, Marbella?
Spencer Matthews· Host0:32
Mar- Marbella even.
Oli Patrick· Host0:33
Marbella even [laughing].
Spencer Matthews· Host0:34
Yeah.
Oli Patrick· Host0:35
Marbella.
Spencer Matthews· Host0:36
Marbella then.
Oli Patrick· Host0:36
Marbella. That's my Versace moment. Um, so principally [laughs] carbohydrate is, is one of our foundational macronutrients. So it is, uh, little molecules of glucose bound together into more complicated structures, forming carbohydrates. And car- carbohydrate, protein, and fats, these form macros. Why carbs are interesting is they're the only real macro that you and I can live without. So, um, we do need protein. Protein, the building block of, of the human machine. We make proteins, but we, we, we need protein for growth and repair, obviously. Protein sources, of course, your animal meats, your dairies, your, um, things that could be made from soy, so tofu and, and various other, uh, vegan options. And then we've got fats, which are also an essential nutrient. You know, most of our cells' membranes are made from fats. Our brains, as we sit here, are made, made pretty much from fat. So fat is a critical nutrient for cells, for immunity, for general health.