Hi! I'm James LeBaigue, and I make videos on nutrition to give athletes simple, clear and easy to use information. I want to show athletes how they can use nutrition to properly fuel their training and racing. This might including triathlons like an ironman triathlon, or running races such as a marathon. Whatever it is, I want to help you!
I also work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK. I'm a Specialist Paramedic by background and spend a lot of my time working in the NHS!
Masters Degree in Sport and Exercise Nutrition Advanced Clinical Practitioner in Family Medicine, BSc, PGCert Registered sport and exercise Nutritionist (SENr) Great Britain Age Group Triathlete Qualified L2 British Triathlon Coach
Hey! I'm back to share some exciting news-I finally made it! 🎉🎉🎉 I just finished the Berlin Marathon in 4 hours and 25 minutes, non-stop! 🙌 I followed your advice and took 8 gels, one every 30 minutes, and drank about 1.5L of water, with 4 sips every 10 minutes. On my first two marathon attempts, I got really dehydrated because I only drank when I felt thirsty, but this strategy worked like a charm. Thank you so much for your incredible content-it made a huge difference! ❤
The additional elements of hydration I have found to be crucial toward helping creating optimal intake is including heat/humidity and altitude as it relates to consumption. I have a chart that shifts NA and water needs relative to both temperatures and altitude. Took me decades to gather information for this chart that has changed as I have gotten older and research has added more information. This was especially difficult to create during times when the devices that help us now more accurately record salt and water loss didn't exist.
Not specifically. I would say that the upper limit is nonexistent now as it's more "as much as you can tolerate" instead of a cap. It's very individual and some athletes might tolerate 120g of carbs per hour, for example.
Hi I’m wondering if a white bagel with peanut butter and banana on would be a good breakfast? Thanks a lot, I only ever ran my first 5k without stopping last week so the whole running thing really is new to me but I’m enjoying it a lot!
Great stuff, glad to hear you're getting into running! Yeah, that's a good breakfast! I'd go easy on the peanut butter though because it is a good source of fat. In your usual diet I'd encourage that, but before running that can cause problems during your run!
I’ve been looking at buying a Lactate monitor for about a year but I wasn’t sure which one to get. This video has helped a lot, thanks. I did have a test on the row erg at Lincoln university (UK) last year, but I really want my row, ski and running tested this time, which would be 3 separate days £££.
I’ve been looking at buying a Lactate monitor for about a year but I wasn’t sure which one to get. This video has helped a lot, thanks. I did have a test on the row erg at Lincoln university (UK) last year, but I really want my row, ski and running tested this time, which would be 3 separate days £££.
Thanks a lot for this video, 58 yo, 180cm, 85 Kg, just bought a smart trainer and ikd like to lose 6 to 8 kg (or maybe more?) how can i calculate my max heart rate? Is this formula 220 - age Still valid for my “young” age? Thank in advance cheers from Roma Italy
Hey, you're welcome! 220 - age is loosely correct, but everyone is different so it could be completely different for you! The only sure way is to do maximal testing, but that's not necessary for the most part or helpful. It might be better to ask: why do you want to know your max heart rate?
Hi! That's a very broad question 🙂 you definitely could use it during that! I would start by working out my carbohydrate aims for the race and then see how the gels fit into that
I ran a my first half marathon today. I wish I had known this video before to make it an even better experience. Thanks for the info and attitude :) It will be very helpful to me for the next one.
I know this is an old video, but how does someone who recently had gastric bypass consume enough food on a limited diet get enough food in for training?
@@NutritionTriathlon guess I will keep experimenting! I ran my first 5K post surgery 5.5 weeks after surgery in 39 minutes , with the doctor’s approval of course. Got to start somewhere right?!
Bruh, I run for 4 hours and lemme tell you, a runner's diet is the king. You can run a ton and still not lose a single gram if you consume shitty foods. I need to run for one hour straight to burn 600 calories but I can eat them in a couple of minutes. (a big piece of chocolate cake).
I ran a half marathon for the first time ever 2 nights ago just to see if I can do it. Took 3 hours but I did it! I ate steak, mashed potatoes, green beans, and a banana about an hour before. I finished the run in so much pain and puked my guts out an hour later. I also drank a ton of water during my run with no electrolytes and no fuel. I learned a lot from this video and will try some of this out
Sodium citrate is superior and it’s cheap. Table salt is fine if you only use a little bit, but if you’re going all day or super intense, you need sodium citrate instead, otherwise you will likely have stomach problems.
Hey! Sodium citrate is a good option too and there might be some benefits to using it above sodium chloride. But sodium chloride is still totally fine to use, and especially so for a DIY sports drink which is just using things that most people have in their house already! For what it's worth, sodium chloride is still fine to use for long distance events, like ironman triathlons. I've coached many athletes who have only used sodium chloride instead of citrate and have had no issues at all.
Run a 10k at noon Saturday. So cup of tea and 2 slices of toast with honey. No to porridge with chia seeds and honey with blueberries. Bring energy drink and sweets consume during the 10k. Take on plenty of water during race. How does that sound. Have whey protein afterwards.
Hey! The slices of toast and honey sound good. Drinks/water/sweets depend on how long you expect the 10km to take. If it's under 90 minutes then you shouldn't need to consume anything during the race as long as you have eaten/drank well beforehand
Hey - I can see that you have used one time only pricking devices - do you think this is crucial for accurate readings or one can use a multiple usage one to achieve a similar result? Thanks
Hey! Sorry, I don't quite understand your question and I want to ensure I give you a good answer! Do you mean is it ok to just prick your finger once per reading, or should you do it multiple times in one go?
@@NutritionTriathlon no I mean the lancets you are using are one use only. Do you think that using a different type of lancet that can be used multiple times could influence the readings? Hopefully it’s more clear now :)
@@krzysztoftylek787 ah, gotcha! I would advocate single use, to remove risk of contamination of samples plus for safety. (The single-use lancets should automatically withdraw again and reduce risk of injury)
Hey James. First want to say I’m a big fan of your videos. In regard to hydration the day before the half marathon, do you recommend to take two electrolytes on that day as well, as you would with your other carb loading phase? So for example, 2 electrolyte tablets on the thursday, 2 on the friday, 2 on the saturday and then 1 with breakfast on the morning of the race?
Hey 🙂 thank you! For hydration, I usually suggest starting that the day before. So if it's a Sunday race, focussing on hydration specifically on the Saturday.
@@NutritionTriathlon thanks so much! Question if you don’t mind. Would getting in a light workout (stair master for 15-20 minutes in the am days 3 and 2 before the race day be a hinderance? Or complete rest days be more beneficial?
Beet juice before the run! Dilates the blood vessels. Unfortunately it takes 2-3 hours for that dilation effect to kick in, so you have to drink it well before heading out the door. During longer workouts I’ve been experimenting with dried apricots. No tummy upset yet.
There probably is some benefit to beetroot juice, yes. But I think a lot of people would be much better off focussing on their training and improved race nutrition-they would get more benefit overall!
Hmmm, thanks, i learned something, my third sense, is tapper coffee, just like you would tapper you excerise before a race,then race day, drink normal amout, and you will find, its works reallt good:)
Awesome informative video! Well done, you nailed every aspect of the before during and after the marathon. Especially love the idea of mixing super concentrated hydration (Maurten) in own bottle then supplementing with water on course. I don’t use or have access to the on course hydration product during training so this is a great way to ensure I can make my own fuel choice last the race. Will be rewatching video again ! Great job 👏
Your option is great, and if it works for you then keep going! Maple syrup contains mostly sucrose, which is the same as table sugar. It also contains individual glucose and fructose molecules. It's a great choice
Depends on the length of your run and what your aim is. That's going to be quite low in carbohydrates so isn't going to provide much energy. Personally, I'd also save the creatine for a different time, like after your run
Hey I saw lots of your videos and I was wondering if you did the lactate threshhold test on your garmin with a Chest Strap? If it is somewhat accurate I dont think I need to spend money on lactate testing but im not sure. Thanks in advance!
I wore the polar verity sensor for this. It's an optical sensor on my upper arm. I dislike the chest straps (comfort) and this is the best alternative I've found! I link to it in the description of this video 🙂
What sports nutrition couse did you take? Im a NASM CPT and CNC and I love running! Im fascinated by nutrition and athletic performance! Would love to learn more. Thanks!
