Read Full Transcript on the Overview of Sports Nutrition for Endurance Athletes

Part 1: Understanding Macronutrients

In an informative session held for the employees of Confluence Running, Brynne Ketchum, a Master’s student at Canisius University and an aspiring dietitian, shared her expertise in sports nutrition. Her practical insights offered valuable guidance on how various nutrition products available at Confluence Running can significantly aid endurance athletes.

Brynne’s address began with a simple yet profound statement: "Food is fuel." She went on to explain the critical role of macronutrients in an athlete's diet. Carbohydrates, fats, and proteins serve as the primary energy sources and building blocks for muscle and tissue repair. Contrary to common misconceptions, Brynne encouraged seeing carbohydrates and fats in a positive light, particularly for endurance athletes who require substantial energy reserves.

The ideal ratio of macronutrients, as Brynne mentioned, typically ranges from 45 to 65% carbohydrates, 10 to 35% protein, and 20 to 35% fat. She stressed the importance of personalizing these percentages based on individual needs and goals. For example, endurance runners may prefer a higher carbohydrate intake for sustained energy, while those focused on strength may prioritize protein.

One practical tip Brynne offered was the visualization of a balanced plate: one-third carbohydrates, one-third protein, and one-third produce, with a side of dairy if tolerated. This simple guideline demystifies the complexity of nutritional planning, making it accessible for anyone, athlete or not.

Brynne’s seminar underscored the importance of equipping ourselves with nutritional knowledge. As Confluence Running employees, understanding these fundamentals is not only beneficial for personal health but also enables staff to assist customers more effectively. Whether a customer is seeking to optimize performance or improve dietary habits, Brynne’s insights on macronutrient balance are a solid foundation to build upon.

To all at Confluence Running, this seminar was more than a learning experience; it was a reminder of the power of nutrition in achieving athletic excellence. As we continue to support the endurance community, let’s remember Brynne’s message: that a well-fueled body is a key to unlocking one's full athletic potential.

Part 2: Insights into Nutrition Before the Run

A recent seminar at Confluence Running, led by Brynne Ketchum, a Master's student from Canisius University, brought to light the critical role nutrition plays before any strenuous physical activity, especially running. The focus was on optimizing energy levels and ensuring a settled stomach during the workout.

Brynne, who is on her way to becoming a registered dietitian, shared her insights on pre-run nutrition, advocating for a balanced intake of carbohydrates and proteins while minimizing fats and fibers to avoid digestive discomfort. She discussed the importance of carbs in replenishing muscle glycogen stores, preventing hunger, and providing a mental boost. Her advice was practical: aim for about 1 gram of carbohydrates per kilogram of body weight per hour before exercise, and choose snacks that won’t weigh you down or cause unexpected pit stops during a run.

The emphasis was on understanding how food behaves in your body and finding the right timing for meals, which is typically one to four hours before exercise, depending on individual tolerance. For those with early morning routines, Brynne suggested a substantial dinner the night before and a light snack in the morning to ensure sufficient fuel for the run.

Brynne’s talk was especially useful in shedding light on how the selection available at Confluence Running can support pre-run nutrition. From Maurten’s minimal-ingredient gels to Untapped’s syrupy alternatives, the variety caters to diverse preferences and digestive tolerances. Moreover, the introduction of specific products like Morton, with its water-based composition, allows for easier consumption and digestion before a run.

Confluence Running employees gained valuable knowledge that can help them advise customers on choosing the right pre-run nourishment. Whether it's the traditional GU gels, the more natural HUMA chia seed blends, or the variety of snack ideas like granola bars, yogurt with berries, or pretzels, Brynne’s seminar was a reminder that the right nutritional strategy can make all the difference in an athlete’s performance and comfort.

As we continue to guide our customers in their athletic journeys, let’s carry forward the understanding that a well-fueled start is half the race won.


Part 3: Recovery Nutrition: A Key Component to Athletic Success

A recent workshop for Confluence Running employees, led by the knowledgeable Brynne Ketchum, focused on the pivotal role of recovery nutrition. As a Master's student at Canisius University, Brynne brought to light the importance of post-run fuel for endurance athletes.

Brynne’s session delved into the intricacies of refueling post-exercise—a process as critical as the workout itself. She outlined that recovery nutrition pivots on three primary goals: replenishing lost fluids and electrolytes, replacing burned carbohydrates, and providing protein to repair and build muscle.

Emphasizing personalization, Brynne suggested consuming carbohydrates up to half your body weight in grams and protein between 15 to 25 grams after a run. She candidly shared that while measuring intake precisely can be tedious, paying attention to your body’s signals and hydrating well—enough to keep your urine a light yellow—is key.

The seminar also included practical snack and meal ideas, from the simplicity of a granola bar or Greek yogurt to a more satiating post-run meal like scrambled eggs with whole wheat toast. Brynne praised the XACT protein bars available at Confluence Running, a personal favorite, for their balanced nutrient profile and convenience.

Recovery, as Brynne put it, is multifaceted, and nutrition is its cornerstone. It's about more than just the macros; it's the comfort food provides and its impact on the body’s restoration. Brynne's expertise underscored that recovery nutrition is not just a strategy but an act of self-care that allows athletes to return to their passion for running, day after day.

Through sessions like these, Confluence Running employees are better equipped to not only care for their nutritional needs but also to guide customers in making informed choices about their post-run recovery—a service that goes beyond selling products to fostering a community of well-informed and well-nourished athletes.


Part 4: Staying Hydrated: A Simple Yet Crucial Practice

During a recent seminar for Confluence Running employees, Brynne Ketchum, a future dietician and current Master’s student at Canisius University, shared her expertise on a topic that's both fundamental and essential—hydration.

Without diving into deep complexities, Brynne's message was clear: staying hydrated before, during, and after exercise is more than just drinking water—it’s about maintaining balance. She recommended specific amounts to consume at various times surrounding a workout, emphasizing the need to adjust these based on individual needs and responses.

For instance, she suggested consuming 16 to 20 ounces of water four hours before exercising, and then a smaller amount just before starting. During exercise, the strategy shifts slightly, especially if the session exceeds an hour. In these cases, water intake needs to be more frequent to compensate for loss through sweat.

Post-exercise hydration was highlighted as well, with Brynne noting the need to replenish fluids based on the amount of weight lost during the activity. She also touched on the role of electrolytes, which go beyond simple hydration, aiding in nerve and muscle function and helping to regulate blood pressure.

Brynne also discussed the various hydration products available at Confluence Running, such as Nuun tablets and Tailwind mixes, and how they can be integrated into an athlete's hydration plan. These products are not just about quenching thirst—they're tailored to an athlete's recovery and continued performance, something Brynne emphasized as she demystified their usage.

This seminar was a reminder that hydration might be a basic concept, yet it's one that requires attention and understanding. It's a pillar in the foundation of good sports nutrition, and with Brynne's guidance, Confluence Running staff are now better equipped to keep themselves and their customers adequately hydrated, and hence, at the top of their game.


Part 5: Ketones and Gels: Fueling the Long Run

In a seminar focused on endurance nutrition, Brynne Ketchum, a Master's student at Canisius University, shed light on a critical aspect of long-distance running — fueling strategies involving gels and ketones.

Understanding the body's energy mechanisms is essential, especially when glucose stores are depleted. Brynne explained that when there aren't enough carbohydrates, the body switches to burning fat, which releases ketones into the bloodstream. This process is familiar to those following ketogenic diets and can sometimes lead to what's known as "keto flu," underscoring the need for careful dietary planning.

Ketones, while a secondary energy source, are particularly interesting. Brynne introduced the product Ketone IQ, which can elevate blood ketone levels without the extremes of a keto diet, potentially offering an energy alternative that doesn't deplete carbohydrate reserves.

She highlighted the product's utility for sustained mental clarity and athletic performance, particularly during grueling workouts where cognitive function might otherwise falter — something marathon runners can certainly appreciate. With its purported ability to provide energy for both the brain and body, Ketone IQ presents itself as a novel supplement for endurance athletes.

The seminar's focus on during-workout nutrition resonated with the understanding that while gels like GU and Honey Stinger are mainstays, exploring new products like ketones can offer additional benefits. Brynne's insights have equipped the Confluence Running team with the knowledge to help customers navigate the myriad of options to find the best fuel for their endurance endeavors.


Part 6: Understanding Endurance Nutrition: Conversations and Customer Guidance

At a seminar hosted for Confluence Running employees, Brynne Ketchum, a Master's student in Nutrition at Canisius University, addressed how to effectively communicate the benefits of various nutrition products to customers. This seminar was particularly valuable as it translated scientific knowledge of sports nutrition into practical advice for endurance athletes.

Brynne's main focus was on the art of meal balancing, emphasizing the significance of pairing carbs with protein or produce to meet energy needs efficiently. She encouraged experimenting with timing and composition of meals before, during, and after runs, to find what works best on an individual level.

When speaking with customers, she suggested emphasizing that carbs are not the enemy; instead, they're a critical energy source, especially for endurance activities. She also stressed the importance of hydration and understanding the electrolyte balance which products like Nuun can provide.

Employees shared their experiences, offering personal testimony to the efficacy of products like Morton—a hydrogel energy option that's gentle on the stomach—and Ketone IQ, which provides a steady energy source without the gastrointestinal distress some runners experience with more traditional gels.

Brynne underscored the importance of trying different products to prevent over-reliance on a single source of nutrition, as well as trying products like Untapped and Huma gels during training runs to avoid surprises on race day.

The seminar provided employees with valuable insights into nutrition and product knowledge, which they can now pass on to Confluence Running customers. The ultimate goal is to support athletes in finding the nutritional balance that works for them, enabling them to achieve their endurance goals with confidence and comfort.