The ONLY 4 Supplements You Need To Run Faster For Longer

Patrick Wilson is an exercise physiologist, sports nutrition researcher, and author of The Athlete's Gut. He has spent his career studying how the gut responds to food, fluid, and supplements during exercise — and what actually works versus what the industry wants you to believe.

In this episode Patrick breaks down the optimal carbohydrate intake per hour based on the actual dose response research, why going above 90 grams may not give you what you think it does, how gut training works and how quickly you can adapt, the truth about sodium bicarbonate and how to use it without destroying your race, what caffeine abstaining before a race actually does, and which supplements are genuinely worth your money and which ones are not.

The Athlete's Gut — https://www.amazon.com/Athletes-Gut-Digestion-Nutrition-Distress/dp/194800710X

0:00 The supplement industry
0:57 Optimal carbs per hour
9:21 The high carb and glycogen paradox
11:40 Risks of high carb for recreational runners
15:37 Risks of fasted and low carb training
19:03 How to build a fuelling strategy without lab access
24:12 Gel osmolality
26:57 Gut training
31:29 How quickly can gut training happen
36:12 Heat and its effect on carb tolerance
38:15 Sodium bicarbonate
43:59 How to use bicarb without the GI disaster
54:49 Caffeine — sublingual vs oral delivery
1:02:23 Should you stop caffeine before a race
1:05:43 Acetaminophen as a performance aid
1:09:28 Creatine for runners
1:11:54 Final takeaway on supplements and performance

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