In this episode of Discovering Nutrition with Cronometer, Eliisa sits down with Will Girling, a renowned performance nutritionist with over a decade of experience fueling elite athletes, including Tour de France riders and Olympic competitors. Together, they dive deep into the science of endurance nutrition, tackling questions like:

• How do you tailor nutrition plans for optimal performance?


• Is there a “magic window” for recovery nutrition?


• Can low-carb diets fuel elite performance?

Will shares actionable advice for both elite athletes and weekend warriors, breaking down gut training, sodium loss, carb loading, and the nuances of personalizing nutrition strategies. Whether you’re running marathons or just looking to fuel better for life, this episode is packed with tips and insights to help you optimize your results.

Key Notes:

• Pre-Event Nutrition: Start gut training 4–6 weeks before long events and practice pre-event meals to build confidence.


• During Event Strategies: Tailor carb intake to activity duration (e.g., 90g/hour for long events) and watch for sodium loss signs like salt streaks.


• Post-Event Recovery: Consume 0.3–0.5g of protein per kg body weight with high-GI carbs post-workout, but prioritize total caloric intake for recovery.


• Diet Trends: Keto and vegan diets require careful planning; balance and personalization are crucial for performance.


• Everyday Health Tip: Eat at least 5 portions of fruits and vegetables daily (80g per portion).


• Using Wearables: Use data as a tool, but listen to your body first—don’t let recovery scores dictate your performance.

Website: www.willgirling.com

Instagram: www.instagram.com/willgirling

Facebook: www.facebook.com/willgirlingperformacenutrition

YouTube: www.youtube.com/@WillGirling

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