The Run Smarter Podcast - Understanding Nutrition for Optimal Recovery with Christie Ashwanden (Re-Run Dec 2020)

Understanding Nutrition for Optimal Recovery with Christie Ashwanden (Re-Run Dec 2020)

02/02/25 • 41 min

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Episode Summary:
In today's episode, Brodie is joined by Christie Ashwanden, author of Good to Go: How to Eat, Sleep and Rest Like a Champion. Christie, a renowned science journalist and former lead writer at 538, shares practical advice on nutrition, hydration, and recovery for athletes. They discuss the myths and marketing tactics surrounding sports nutrition, the importance of body awareness, and how to simplify recovery by listening to your body’s natural signals.

Topics Covered:

00:00 – Introduction: About Christie Ashwanden and her book Good to Go.
01:46 – Brodie shares how Christie Ashwanden’s book has influenced his recovery series and introduced him to new experts and topics.
04:07 – Christie’s background in sports and her journey through overtraining and recovery struggles.
05:58 – Insights from Christie’s interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.
07:25 – Nutrition's role in recovery: Is it more complex than we think?
09:44 – Debunking the recovery window myth and how marketing has influenced sports nutrition trends.
13:16 – Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."
18:04 – The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.
23:10 – The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.
27:19 – Marketing tactics in the protein and supplement industry: What science really says.
32:05 – Alcohol and recovery: Can a post-run beer fit into a recovery plan?
35:49 – Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.

Key Takeaways:

Nutrition doesn’t have to be overly complicated. Focus on balanced, real foods and trust your body’s hunger and thirst signals.
The "recovery window" is more of a "barn door." You don’t need to eat immediately after a workout unless you're performing again soon.
Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.
Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.
Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.

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Topics Covered:

00:00 – Introduction: About Christie Ashwanden and her book Good to Go.
01:46 – Brodie shares how Christie Ashwanden’s book has influenced his recovery series and introduced him to new experts and topics.
04:07 – Christie’s background in sports and her journey through overtraining and recovery struggles.
05:58 – Insights from Christie’s interviews with elite athletes and the overlooked importance of recovery throughout one's athletic career.
07:25 – Nutrition's role in recovery: Is it more complex than we think?
09:44 – Debunking the recovery window myth and how marketing has influenced sports nutrition trends.
13:16 – Why a balanced diet often meets all your nutrient needs without supplements or "superfoods."
18:04 – The truth about hydration: Why drinking to thirst is more effective than following arbitrary hydration guidelines.
23:10 – The dangers of overhydration and the rise in hyponatremia cases in endurance athletes.
27:19 – Marketing tactics in the protein and supplement industry: What science really says.
32:05 – Alcohol and recovery: Can a post-run beer fit into a recovery plan?
35:49 – Final advice: Simplify your nutrition strategy, avoid overthinking, and improve body awareness to optimize recovery.

Key Takeaways:

Nutrition doesn’t have to be overly complicated. Focus on balanced, real foods and trust your body’s hunger and thirst signals.
The "recovery window" is more of a "barn door." You don’t need to eat immediately after a workout unless you're performing again soon.
Overhydration can be more dangerous than mild dehydration. Drink to thirst rather than forcing hydration based on weight loss or urine color.
Supplements are often driven by marketing rather than science. Real food provides the nutrients your body needs.
Stress management, including dietary flexibility and recovery rituals, plays a significant role in optimal recovery.

Previous Episode

Latest Research: Superior Interval Training / Dark Chocolate / Turmeric for Runners

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Welcome to the Run Smarter Podcast, where we decipher the latest running research to help you train smarter and achieve your running goals. In today’s episode, Brodie dives into cutting-edge studies released this month, breaking them down into actionable takeaways for runners. From optimizing your interval training to uncovering the surprising benefits of dark chocolate and curcumin, this episode is packed with evidence-based insights. Plus, discover how you can gain access to hundreds of research papers and the new Run Smarter AI Assistant to level up your running IQ.

What You’ll Learn in This Episode:

Interval Training for VO2 Max Improvements:
- Short intervals vs. long intervals—what’s more effective for improving VO2 max and heart rate zones?
- Key takeaways for structuring your interval sessions.
Dark Chocolate for Endurance Runners:
- How 50g of dark chocolate daily can improve arterial flexibility, reduce blood pressure, and enhance recovery.
- Why these benefits are even more pronounced for runners over 40.
Curcumin and Running Performance:
- The effects of curcumin supplementation on inflammation, brain function, and overall performance.
- Does curcumin live up to the hype for endurance athletes?

Next Episode

Understanding Protein for Rehab & Performance with Dr David Minkoff

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Protein and Tendon Healing with Dr. David Minkoff

In this episode of the Run Smarter Podcast, we are joined by Dr. David Minkoff, an expert in integrative medicine, author of The Search for the Perfect Protein, and an accomplished athlete with 43 Ironman finishes. We discuss the critical role of protein, specifically essential amino acids, in healing injuries like proximal hamstring tendinopathy, optimizing recovery, and improving overall performance. If you’ve struggled with chronic injuries, want to enhance muscle repair, or are curious about how protein intake affects running performance, this episode is packed with actionable insights.

What You’ll Learn in This Episode:
✔️ How amino acids are the building blocks for tendon repair and injury recovery.
✔️ The impact of protein deficiencies on healing and performance.
✔️ The role of gut health in protein absorption and utilization.
✔️ Why tracking protein intake may not be enough for optimal recovery.
✔️ How Perfect Amino can enhance muscle repair and prevent injuries.
✔️ The truth about collagen for tendon health—does it really work?
✔️ How endurance athletes can optimize protein intake for peak performance.
✔️ Creatine supplementation—should runners be taking it?
✔️ How to structure your protein intake to maximize tendon and muscle recovery.

Key Takeaways:
🔹 Essential amino acids are crucial for tendon and muscle repair, especially if you suffer from tendinopathy.
🔹 Many runners are protein-deficient despite eating a high-protein diet due to poor digestion and absorption.
🔹 Collagen lacks key amino acids (like tryptophan), making it a suboptimal choice for tendon repair on its own.
🔹 The best sources of protein are high-quality animal proteins (meat, fish, eggs) combined with essential amino acid supplements.
🔹 Taking Perfect Amino before meals or workouts ensures optimal absorption and utilization.
🔹 Runners with injuries should double their essential amino acid intake for enhanced recovery.
🔹 Strength athletes and endurance runners can benefit from creatine supplementation alongside amino acids.

Recommended Products & Resources:
📖 The Search for the Perfect Protein by Dr. David Minkoff –
💊 Perfect Amino – Order from Body Health.
📰 Body Health Newsletter – Get daily insights on nutrition, performance, and recovery.

Connect with Dr. David Minkoff & BodyHealth:
🌐 Website: https://www.bodyhealth.com