If you’re asking your body to run, climb, hike, or race for hours, you can’t fuel it like you’re spending the day sitting at a desk.
In this episode, my friend and fellow coach Laura Savino joins me to talk about what it actually takes to fuel challenging activities properly.
Laura recently completed the 22-mile Presidential Traverse in New Hampshire and is preparing to hike the Tour du Mont Blanc. Meanwhile, I somehow signed myself up for a Ragnar trail race with only five weeks to prepare. 😅
So naturally, I asked her to help me create a fueling strategy.
In this episode, we break down:
* Why trail runs and hikes should be fueled based on time and intensity—not mileage alone
* How many carbohydrates you may need during longer activities
* Gels, liquid carbohydrates, hydration and electrolytes
* Why you need to practice your fueling strategy before race day
* How to train your gut to tolerate carbohydrates while exercising
* Why waiting until you feel hungry can put you in a hole you might not be able to climb out of
* Why you may need to continue eating more carbohydrates after the event to properly recover
* The biggest mistakes people make when preparing for hikes, races and endurance challenges
We also talk about the fear many women have around eating carbohydrates, even while asking their bodies to perform at a high level.
Eating carbs during a hard run isn’t going to suddenly make you gain body fat.
Your body is going to use that fuel to perform, recover and prepare for whatever you’re asking it to do next.
The biggest takeaway?
If your gut can tolerate it, slightly overfueling a demanding activity is usually much better than underfueling it.
🎯 Planning a hike, race or endurance challenge and unsure how to fuel for it? Reach out to Laura or me for help creating a strategy that supports your performance without destroying your recovery.
Connect with Laura:
* Instagram: @laurajustinesavino
Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @laurajustinesavino— we’d love to hear your biggest takeaway!
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⚙️ Free Resources:
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