On this episode of the Do Epic Shit Today Podcast, I sit down with the superintelligent and talented Emily, a Sport Scientist from Precision Fuel & Hydration, based out of the UK. We discuss the common misconceptions about fueling for a race, why you’re “bonking” during a race, and how sodium, carbohydrates and hydration are key crucial components for success. If you’re training for a triathlon, marathon, ultra or anything in between, this information is beneficial in taking your race performance to the next level. 

Buckle up, get your notepad and let’s go.

Instagram: @precisionfandh

Website: https://www.precisionhydration.com/us/en/

 Pre Race Strategy: 

1. Incorporate your fuel/hydration plan 2 times per week, 8-10 weeks out from your race. Don’t have a race strategy -> Helpful Article: Fuel & Hydration Planner.
   1. Case Studies for “Race Comparison”
2. Be aware of varying temperatures around your race and plan to adjust. -> Helpful Article: Why Sodium is Crucial to Perform Your Best. 
3. 2-3 days before your race, increase carbohydrate intake -> Helpful Article: How to Carb Load Before Your Next Race. 
4. The night before your race eat a carb rich dinner with electrolyte drink (16 oz). 

Race Day Strategy: 

1. 2-3 hours before your race, eat a carb rich breakfast. (Guide: 1-4 carbs/1 kilogram). 
   1. For example if you weigh 160 lbs /72.57 kgs - range of 73 - 290 kgs. 
2. 2 hours before your race drink an electrolyte drink. 
3. Leverage your fuel & hydration plan during the race for optimal results  -> Helpful Article: Fuel & Hydration Planner.

After Race / Recovery Strategy: *depending on the race you completed and what’s next. 

1. *Rehydrate quickly with a strong electrolyte concentration drink 
2. Prioritize protein for muscle recovery. 

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