Reader here we go... it's Friday.

Finding the best running and rehab content each week so you don't have to.

Post exercise carbohydrate intake, cultivating enjoyment for runners and have you signed up for the StrengthLab nutrition series ?

💭What I'm thinking:

I. There’s no substitute for consistency. Can’t “catch up” with more volume or intensity. That only increases injury risk. Best thing is to accept the training that was missed & any fitness that was lost. (might be less than you think) Then focus on being consistent going forward.

II. Something I like about hard running is how it consistently sucks, but the discomfort is always worth it. In life there is not always a pot of gold at the end of the rainbow, but after a hard workout, that’s as good as you’ll feel all day.

III. Apparently scientists have discovered a "third state" between life and death. I think it's called "KM 32" on a marathon.

📖What I'm reading:

Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses

Does carbohydrate timing after exercise matter?

"A recent study (PMID: 39263899) looked at how delaying carbohydrate intake post-exercise affects next-day performance in trained male athletes. Participants completed eight intervals at 85% peak power output, followed by a 30-minute time trial.

The athletes were divided into two groups:

1️⃣ Immediate carbohydrate Intake: Consumed 1.2 g/kg body weight of carbohydrates immediately post-exercise.

2️⃣ Delayed carbohydrate Intake: Consumed the same 1.2 g/kg body weight of carbohydrates, but three hours later.

Findings: -The delayed carbohydrate group experienced a 30% reduction in next-day high-intensity interval performance. -Despite similar muscle glycogen levels, they completed five fewer intervals and reported higher perceived exertion, indicating impaired recovery.

Nutrient timing may be important for endurance athletes or athletes engaged in high-intensity activities. Immediate post-exercise carbohydrate replenishment optimizes recovery and helps sustain peak performance in consecutive training sessions (at least in this case).

(Díaz-Lara J, Reisman E, Botella J, Probert B, Burke LM, Bishop DJ, Lee MJ. Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responses. Acta Physiol (Oxf). 2024 Oct;240(10):e14215. doi: 10.1111/apha.14215. Epub 2024 Sep 12. PMID: 39263899.)

Click here to read full article

🤍 What I'm liking:

The StrengthLab Nutrition series

This nutrition series is hosted by StrengthLab and presented by Zeenat Simjee, registered dietician with sports nutrition specialisation. The series will be taking place over the course of the Cape Town marathon training block. Limited spots available, book now.

CLICK HERE TO BOOK NOW

🎧 What I'm listening to:

Podcast: The Josh Lynott Project: Cultivating enjoyment for runners with Michael Nitschake

1h04mins - Cultivating enjoyment for runners with Michael Nitschake

Introducing "The Josh Lynott Project," a podcast featuring the daring exploits of a 28-year-old Australian ultramarathon runner, author, and photographer. Join Josh Lynott as he takes you on a wild journey across the globe, capturing breathtaking moments through his lens and exploring the fascinating WHYs and HOWs behind human endeavours. With a zest for life and a dash of humour, Josh inspires listeners to slow down, embrace the long game, and appreciate the little things. Get ready to love what you do, take risks, and embark on a joyous adventure through "The Josh Lynott Project"!

Loved this chat with Michael Nitschake (@nitta21)

"He’s one of my OG running mentors.

Every Thursday around 9-10 years ago we’d head out to the forest to run. We’d chat training principles, physiology, running history and so much more. He taught me a lot.

It was epic to chat to an old friend and get his philosophy on how to cultivate enjoyment in running.

I hope you enjoy"