POUR=Pillars of UltrarunningNUTRITION_____________________Julie Shobe, an ultra running nutritionist, discusses the importance of nutrition in ultra running and provides guidance on creating a fuel plan. She addresses individual differences in nutrient needs. Julie emphasizes the need for planning nutrition in advance and offers tips for managing unexpected changes in nutrition during a race. Julie also shares tips on training the body to eat and run simultaneously, including practicing eating during speed workouts. Additionally, she addresses the issue of diarrhea during a run and suggests strategies to minimize its occurrence.TakeawaysCarbohydrates are the primary source of energy for ultra runnersProtein, sodium, and hydration are also important for performance and recovery in ultra running.Individual differences, such as gender and age, can impact nutrient needs.Symptoms of electrolyte imbalance include nausea, headache, and increased urination.Planning nutrition in advance and having backup options can help ensure adequate fueling during a race. Training the body to eat and run simultaneously requires practice and gradually increasing food intake during runs.To minimize the occurrence of diarrhea during a run, it is important to identify trigger foods and ensure a diverse intake of carbohydrates.Visit trailto100.com for coaching, SWAG, and more!Show Links:Instagram: @ultra.running.nutritionJulie's first episodeE-mail: fuelingultras@gmail.com~Leave us a review!~Click here to leave a review on appleClick here to rate us on SpotifySupport the show