Performance-Endurance Hydration and Feeding Strategies

Dr. Allen Lim

Dr. Allen Lim and Jason Donald

We’ve invited Dr. Allen Lim and Jason Donald to share insights on how, what and when to hydrate, the importance of electrolyte and energy replacement and feeding strategies while training and racing.  Jason was an elite professional cyclist who spent a few years as a member of the Garmin professional cycling team and Dr Lim also served as team physiologist for Garmin before founding SKRATCH LABS an innovative company that produces whole food performance electrolyte replacement and energy products for endurance athletes.  Feeding, hydrating and electrolyte replacement is a critical aspect of performance and these two guys made their bones in international cycling competition where to survive, you have to get it right. No matter what level of competition, be it professional, recreational marathon running, obstacle racing, triathlon or cycling.  This is a great episode to pay close attention to.

5 comments for “Performance-Endurance Hydration and Feeding Strategies

  1. Çağrı Ulucan
    May 22, 2015 at 12:27 am

    The minerals are important for better nerve conduction,and strong nervous system for atlethlets,for speed reaction time agility,they should be replaced ,so important.For the functions of muscle performance,contraction for example,there are now so many researches about that point

  2. Çağrı Ulucan
    May 22, 2015 at 12:38 am

    But ı dıd not write the whole proceudure and the method,and the main micronutrition,and how does this expreriment important for the body,ı dıdnt write here the samething,thanks

  3. May 22, 2015 at 8:03 am

    For a female, 115lbs – how & what should you fuel before an OCR and at what time and then when do you start fueling on course?

    I’m curious to know for races that are over 5 hours in lengh (ie. Spartan Supers & Beasts)

    • diazhp
      May 22, 2015 at 9:58 am

      Hi Robyn, as indicated during the podcast, you need to experiment. My guess is; a girl of your stature should be pretty good with about 300 calories per hour. If you consume something like a natural snack that digests well within the first hour and supplement with a drink like the Skratch Labs Macha+Lemon drink about 4-6 0z. every 15-20 minutes you should do fine.

  4. May 23, 2015 at 10:35 am

    This episode was of particular interest to me. As an ostomate (for those who don’t know, I no longer have my colon and lost much of my small intestine, whats left protrudes from my abdomen and empties into a bag) hydration and nutrition are particularly important. I and most other ostomates struggle with hydration on a normal basis let alone when training for endurance events. Ive run recently with the matcha mix in my camelbak bladder but was not aware of rescue hydration mix and couldn’t help but wonder if that would be better suited. Also would have loved to ask Dr. Lin about absorbtion and nutrition for endurance events with a shortened intestinal track due to years and surgical interventions associated with Ulcerative Colitis.

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