#64: Beat The Wall! Race Day Nutrition with Andy Blow The Extramilest Podcast

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration. 
 
 
Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg 
 
 

 
CHAPTERS
00:00 avoid this race nutrition mistake 01:53 welcome Andy! 02:41 other common mistakes with fueling 02:26 race distance, intensity and carb intake 08:25 digestive system, tolerance 13:06 development of energy gels 16:47 cramp! 21:47 science of sweat 26:29 electrolyte deficiency 29:50 online electrolyte calculator 31:22 weather conditions and nutrition intake 34:52 gel consistency and flavor 36:42 salt pill tactics 38:17 side-aches (stitch) 41:20 journaling to identify areas for improvement 44:15 relax, it’s not over ‘til it’s over! 49:11 gender and fueling + hydration 52:06 find out more about Precision Hydration 53:44 closing thoughts  

MORE ABOUT ANDY BLOW
Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.
 
FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE:
Website: https://visit.pfandh.com/Flo10
The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner
Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy
Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall
Book a Sweat Test: https://visit.pfandh.com/flosweattest
Instagram: https://www.instagram.com/precisionfandh/
Facebook: https://www.facebook.com/precisionfandh/
Strava: https://www.strava.com/clubs/104959
Twitter: https://twitter.com/precisionfandh/
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Podcast: https://extramilest.com/podcast/  
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ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com. 
 
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
  
To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy