PODCAST: CE & Barry Murray on nutrition and performance – part 3

PODCAST: CE & Barry Murray on nutrition and performance – part 3

René Borg speaks to Barry Murray, performance nutritionist and owner of OptimumNutrition4Sport, after our first of joint workshop in Wicklow. This time we are taking questions submitted by you. 

This is Part 3. Listen to Part 1 or Part 2.

Listen now

(note we had a few outages, they have been largely edited out)

In part 3 of this 3 part series we answer your questions and talk about:

  • A look back at the recent workshop and how it went
  • How to avoid digestive tract issues in the marathon
  • Are carbs a better food than fats for elite marathoners?
  • How to fit in all the good habits in a busy lifestyle and still stay social
  • Can you do anything to avoid excessive fluid loss if you’re a heavy sweater?
  • Does it make sense to provide a generalised daily food guide?
  • Should we use protein supplements such as whey protein or BCAA? (also read Barry’s related piece ‘A bit on protein’)
  • Is it recommended to use intermittent fasting only in the morning or can it be used at different times of day?
  • How do you know if you’re running correctly? (note the comment 2.5 to 3.5 steps per MINUTE should have been 2.5 to 3.5 steps PER SECOND – our bad!)
  • What’s the value of VO2 testing for setting zones for newbies and elites? (also check Steve Magness blog for a more detailed criticism of zone training and the issues with VO2max)
  • What sweeteners are best – is it stevia, maple syrup, brown rice syrup, agave syrup or none of them? (check out the mentioned  ‘Sugar the bitter truth’ lecture at Amazon by Robert Lustig)


>>> Open in new window (right click to download 50 mb)

>>> Read more about lactate testing on www.lactate.com

>>> Read Barry Murray’s related piece ‘The protein low-down’

>>> See the itinerary of the upcoming workshops

Also published on Medium.

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Director and coach at ChampionsEverywhere
The man who had every injury and had to learn how to fix them - Rene Borg is the head coach of Glendalough AC and a passionate runner competing over all distances and terrains.
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  • Tomek Baginski

    Great podcast, guys—thanks for doing that.

    Only one things regarding “Can you do anything to avoid excessive fluid loss if you’re a heavy sweater?” made me thinking, sweating is more of a good sign of body’s temperature regulation. I do sweat a lot, but I’ve not noticed, this is not limiting my performance. I’m able to go on over 2h runs with no water, and sweat to the point my shoes are sucking wet as I would run through down pour. But my body is good; only problem I would experience with muscles is when I try to do work I’m not ready for it (trying to make too much of a jump from where my fitness is). Well, I’ve been following for some time what Barry is recommending. Also regarding heat adaptation—even though I live in a warm place, I still would go and stress my body in a sauna (+30C feels rather nice after). Cheers!

    • Rene Borg

      hi Tomek, sorry for the slow response to your question – we are still getting used to our new website 🙂

      Yes, sweating a lot is not a bad thing per se – but sweating more does mean you lose more fluid. This can be ok (the fastest runners in a marathon are generally the most dehydrated) as long the race is over before it reaches a point where it becomes a problem.

      Heat production is linked to the intensity of exercise and your bodyweight – so bigger people create more heat and so does running faster (naturally) as well as a few other factors. When you can run any given speed using less muscle activity (for instance by recruiting more elastic action by having better technique or by being better aerobically trained), you would sweat less – relatively – at any given speed.

      In my own experience, the less fit my aerobic system is at any given time the more heat I create in races because I have to run any pace at a higher heart rate. Various hormonal and stress issues also sometimes show up with excessive sweating as a symptom but you’ll generally know the difference. There’s other interesting observations you can make – such that some people having a very salty sweat whereas others have less so.

      • Tomek Baginski

        Great explanation, Rene—cheers!

  • Pablo Sanchez

    Hi guys, link to the podcast’s Part 3 says file missing. Has this happened to other users too? Would love to listen to it 🙂

  • Rene Borg

    hi Pablo, sorry about the slow reply – I only saw your comment now. Something had gone wrong with the link – that’s now fixed!