Fuel and hydration can have a huge impact on athletic performance. But what kind and how much do runners need? When do they need it? Sports scientist Andy Blow, co-founder of Precision Fuel & Hydration, shares his insights on determining the amounts of fuel, fluid, and sodium you need before, during, and after your runs; understanding sweat rates; and managing electrolyte balance.

For complete show notes and links, visit our website at runningforreal.com/episode361.

Thank you to Allbirds, AG1, and Precision Fuel & Hydration for sponsoring this episode.

Allbirds looks at everything through a sustainability lens; it’s at the core of who they are as a company and the products they create. Their performance running shoe, the Tree Flyer, is lightweight, super springy, and wildly comfortable, and they’re Tina’s go-to running shoes. The Tree Dasher is not only a running shoe, it’s perfect for daily wear. You might also want to check out the Plant Pacers, made from plant leather.

Use this link, and you’ll get a free pair of socks! Just add them to your order, and when you use this link, it will take off the price at the end.

AG1 is the daily Foundational Nutrition supplement that delivers comprehensive nutrients to support whole-body health.

With its science-driven formulation of vitamins, probiotics, and whole-food sourced nutrients, AG1 replaces your multivitamin, probiotic, and more in one simple, drinkable habit. And just as importantly, it actually tastes good!

If a comprehensive solution is what you need from your supplemental routine, go here and get a FREE 1-year supply of Vitamin D AND five free AG1 Travel Packs with your first order!

Precision Fuel & Hydration helps athletes crush their fueling and hydration so they can perform at their best. Tina used their electrolytes and fuel when she finished first female and third overall at the Bryce Canyon 50 Miler. You can use their free Fuel & Hydration planner to understand how much carb, fluid, and sodium you need for your key runs.

If you have more questions, Precision offers free video consultations. Their Athlete Support crew will answer your race nutrition questions and act as a sounding board for your fueling strategy. No hard-sell, just an experienced and friendly human who knows the science and is full of practical advice on how to nail your race nutrition. You can book a call here.

Once you know what you need to run your best, you can go here to get 15% off their range of multi-strength electrolytes and fuel.

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