Sports Nutritionist: You’ve Been Lied To About Electrolytes | Mini Episode

**Siân Seccombe** (0:02)
I'm not giving up. I am selling the building.

**SPEAKER_3** (0:06)
The final season of FX is the Bear.

**SPEAKER_4** (0:10)
The restaurant is flooded.

**Siân Seccombe** (0:12)
Everything's either going to be okay.

**SPEAKER_3** (0:15)
No, stop.

**Siân Seccombe** (0:16)
Or not.

**SPEAKER_1** (0:18)
We are outgunned and we are outmanned, but we have each other.

**SPEAKER_3** (0:24)
FX is the Bear, the final season. All episodes now streaming on Disney+.

**Dr Faye Bate** (0:29)
We have got a section called Buy or Bye-bye. Now, I am going to show you a product, and you are going to tell me whether you would buy this project or whether you would say bye-bye to it.

**Siân Seccombe** (0:40)
Perfect.

**Dr Faye Bate** (0:41)
So, energy gels.

**Siân Seccombe** (0:45)
Obsessed, yes. I have cupboards full.

**Dr Faye Bate** (0:48)
Nice.

**Siân Seccombe** (0:49)
So, so important when we are doing long endurance sport. Anything over, I say like tend to go an hour, hour and 15 We want to be taking on a source of quick easily digestible carbohydrates. I know energy gels get like a really bad name and sometimes people really don't like them. You can replace this with a squares bar if you're cycling might be fine.
Sweets, you know, drinks, leukosate, sports drinks, but a form of carbohydrate because our bodies aren't used, our bodies aren't capable of keeping going and going going. So yes, to energy gels.

**Dr Faye Bate** (1:23)
I had a funny situation with when I was doing my London Marathon last year.
And one of my consultants I worked for, she was an ultra girly. She was an ultra girly. She was a quick runner. I say girly. She was a middle aged woman. You know, and she said, Faye, if you don't like gels, I've got these sweets that I really like personally. So she sent me the Amazon link and I bought these gels and I went on my long run. And I had like one of these sweets. So I was doing every five kilometers. Is that about every half an hour?

**Siân Seccombe** (1:51)
Yeah, we're aiming to hit at least 50 to 60 grams of carbohydrate per hour. So depending on what you're using, whether it's gels or sweets, it's actually looking at the grams of carbs and going, okay, how do I then translate this into, how many do I need and how often do I need them?

**Dr Faye Bate** (2:06)
So that's a really important point from Siân that I could have used this time last year because I had one, I was doing it in my head. I was doing every half an hour, okay? So for long runs, yeah?

**Siân Seccombe** (2:17)
Yeah.

**Dr Faye Bate** (2:17)
So I popped a sweet after half an hour, next half an hour and it was on my 32 kilometer runs, like the longest run you do before your marathon, okay?
And I was absolutely wrecked. Oh my God. It was, I mean, your 32k run is awful anyway, but I was so wrecked. Anyway, I went into work on Monday morning and I said, those sweets, they were awful. And then she goes, how many did you have?

**Siân Seccombe** (2:42)
Yeah.

**Dr Faye Bate** (2:43)
And I said, I had one. And she said, you're meant to have eight.

**Siân Seccombe** (2:45)
Yeah.

**Dr Faye Bate** (2:46)
Eight per half an hour. And I, I went, oh, that makes complete sense.

**Siân Seccombe** (2:51)
Yeah. And that's one of the big mistakes people use when they're using sweets instead of gels. So it's actually maybe going, maybe we combine them with the gels and do like one gel and then, you know, seven or eight sweets. It's not just like one sweet. So things like strawberry laces, if you look on the back of the packet, to hit 50 grams of carbs with strawberry laces, it's basically the whole bag per hour.
So it's going, actually, the translation. That's why gels are great, because they're small, they're compact, they're easy to carry. Can you imagine doing a marathon with like six packets of strawberry laces? You'd be chewing the whole way through. So yeah, it's actually going, it's more actually about the amount of carbohydrate you're getting. But we can do that in different ways. And it's about what works for you as a runner.

**Dr Faye Bate** (3:36)
How many jelly babies do you do roughly?

**Siân Seccombe** (3:38)
I think it's a lot. You know, like Squashems, like the two-colour sweeties, that's like two-thirds of a packet an hour. Haribo's is about half a bag an hour. It's not small amounts. Like mini serene bars, it's three an hour.