Dr. Andy Galpin

The worst performance nutrition you could just possibly dream of, right?

Like he will intentionally not eat and drink water and then go run 18 miles, right?

And you're just like, what are we doing here, right?

I've made the argument, like I will PR him in every race he's ever done if he would just like let me tell him, he would just follow what I tell him to do, but he refuses.

So you can do these things.

This is not a matter of it's impossible physiologically, but are you going to get your best out of it?

Probably not.

Carbohydrates before exercise, probably three or four hours before exercise, if possible, if you're trying to maximize performance, generally looking at something in the neighborhood of 50 to 100 grams of carbohydrates.

that's a huge plus or minus range there.

Three or four hours before we were generally looking at starches, slower digesting, like give it time, not a big spike.

Some people we will tinker with 30 minutes before something in the neighborhood of 50, 60 grams of carbohydrates, maybe a little bit more.

Some people though kind of deal with a glucose double whammy if you do that.

So you gotta be careful.

Um,

what I mean is if you take a whole bunch of fast responding glucose, right?

Things that get in your bloodstream really quickly, right before you start exercising, insulin starts pulling glucose down, muscle starts pulling it as well.

And so blood glucose actually dips.

This is a like, I had a banana and honey right before I started my race.

And then I got two miles in and I felt like death.

Like, okay, you had two mechanisms at the same time that are independent that are bringing it down and blood glucose actually dips quite a bit until the liver has a chance to kick in and bring it back to normalize.