The Hobby Jogger Podcast

E13 | Supplements & Nutrition with Amy Goblirsch

• Hosted by: WeeViews & Branch Sauce • Season 1 • Episode 13

Share episode

Ever wondered if there's a magical ingredient to boost your running? Amy joins us to dissect the complex world of nutritional supplements in sport. But it's not all about the powders and pills; we stress the importance of whole food protein sources and share personal stories on how we navigate the convenience versus quality divide in our own athletic diets.

This episode isn't just about what goes into your body, but how it affects your performance and psyche. From training your gut to handle different fuels to selecting the right snacks for the long haul, Amy shares her insights and personal experiences. This conversation is a must-listen for runners at any level looking to elevate their performance with a tailored, informed approach to nutrition and training.

Casey Koza:

Thank you for listening to this week's episode of the Hobby Jogger, where I am joined by my co-host, with the most Joining me live from Auburn, California, just ahead of the Canyons 50K. Rob Myers what's up, KC?

Rob Myers:

How we doing. I'm doing well, a little tired, flew in late last night, still on Eastern time. I'm looking forward to the race.

Casey Koza:

At least you get that early wake up. Like you know, 5 am there is 8 am here, so I always like going West Coast, but looking forward to tomorrow Following along with you and hopefully everything goes well out there at Canyons. It'll be fun. And the reason I'm so excited for this episode is a previous co-host of mine, mr Will Walmsley, and I were on a podcast for rugby and the topic of running came up and the first thing they asked us, amy, is what can I take to be faster? So I was like well, let's get a dietitian because they can hopefully explain that to us. Now I don't think there's much. My answer was be consistent running. Hopefully Amy agrees, but we do have a list of things we're going to go through and then hopefully get to some free race meals, recovery meals, things of that nature. So, amy, welcome to the Hobby Jogger.

Amy Goblirsch:

Thanks for inviting me on, yeah.

Casey Koza:

I like it when I have guests on that. I can really learn from you know, maybe learn something new and hopefully improve my running. Rob, what do you think?

Rob Myers:

Yeah, I need help. I'm running tomorrow, so anything you can tell me today that'll help me tomorrow.

Amy Goblirsch:

We're going to change everything for tomorrow. No, I'm just kidding.

Casey Koza:

That's one thing I've always noticed that works for me, amy, is if I change everything the day before something, things always seem to go really really well. So hopefully we can get Robin a new pregame meal here.

Amy Goblirsch:

That's like the worst advice ever.

Casey Koza:

We're full of bad advice on this show.

Amy Goblirsch:

Yes, We'll do what not to do.

Casey Koza:

Yeah, we're full of bad advice and bad geography on this show, amy.

Amy Goblirsch:

All right. I feel like with the bad geography I might fit right in, so this is good.

Casey Koza:

Perfect. First thing I wanted to start with because I have read, I do some research, I do read things occasionally, but one that interests me I actually saw a YouTube video of this was Tareen. I hope I'm pronouncing that right. I think it's often found in Red Bull energy drinks, so to speak, but it seems to have some correlation with improving VO2 max some studies that I've seen. Do you have any kind of information on Tareen, amy?

Amy Goblirsch:

Yeah, so it can improve aerobic performance, um, even anaerobic performance as well, recovery, so like a lesser chance of experiencing doms, um, and yeah, so it can be beneficial. And I will say, like with any supplement, meeting your caloric needs, that is going to be king, like that needs to be priority number one. And then it's like priority number two is like your macro distribution. Are you getting enough carbs, enough protein? And then, once those things are met, then I think it's okay to like fine tune, to turn to the supplements that can be beneficial, and then taking it with a grain of salt, because sometimes studies are done on like eight individuals and maybe they all saw improvement, but maybe you were the individual that it wasn't necessarily going to work for.

Casey Koza:

Taurine does have some scientific benefits in recovery which, as we know, is a very important part of running performance and you know, just general health. The better you can recover sleep diet, you're going to be better off because the next day you can go out and perform Correct.

Amy Goblirsch:

Yes.

Rob Myers:

Glad we have agreement there. Donuts and Red Bull I'm writing it down.

Amy Goblirsch:

Donuts and Red Bull, okay.

Casey Koza:

Rob, if I were you, I would definitely load up on some uh, touring before canyons tomorrow.

Rob Myers:

I feel like, oh yeah, oh yeah. Plus three hours of sleep last night, so I need every advantage I can get what's the elevation change for that race? Total elevation gain, I think, is 5,000 feet. It's not bad. I think it starts around 600 feet, goes as high as around 2,000.

Amy Goblirsch:

So it's not bad, no, not terrible, but yeah, 5,000 is a good amount though.

Rob Myers:

It's not running in the Rockies, so yeah, 5,000 is a healthy race.

Casey Koza:

I mean that's, you're going up some, some steep stuff out there. I feel like it's now speaking of pills, pills. I have read a little bit about the next supplement. I'm going to bring up beta alanine hope I said that right and it's seems to be something that will maybe, when you're climbing the hills like rob's about to be tomorrow, will keep the legs from burning sooner. So it'll kind of delay the burning and I could be completely off. But is this something that could help us out in our, you know, maybe ultra scene, maybe sprinting might have a use for it? But is this something that could help us out, Amy?

Amy Goblirsch:

Absolutely so. There was one study that found that in recreational adults, which I think was awesome to see, because I feel like so many studies are done on elites and then it's going back Well, like how is that going to impact the everyday runner? And there was an improvement in their 10K time and they had reduced lactate. So there is definitely benefits to being able to take that for the performance, but then also the lactate piece as well.

Casey Koza:

So would it be considered a lactate buffer then?

Amy Goblirsch:

So reduced lactate concentration. So I don't want to word this wrong, but my guess is that you're going to not be producing as much lactate, so you're not going to have that build up.

Casey Koza:

That's actually very important. The study you brought up that it was done on hobby joggers like Rob and myself.

Amy Goblirsch:

I'm right there with you.

Casey Koza:

Yeah, exactly, I mean, from a couple previous episodes we had some elite guys on and their definition of things very greatly different than myself and Rob's, I believe. Jim called the gorge waterfall trail like buttery smooth and I was not. A step of that trail was buttery smooth, except the, the tarmac part. So I you know we have some definition disparages here. I think, right, rob, yeah, the trails were the opposite. The trails are definitely the opposite out there. So thank you very, very much for that. Bringing the hobby jogger level to the discussion there, our level.

Casey Koza:

Now the next one I have for you. It's the new hot thing. I see it advertised places. I was unable to find a study that wasn't actually done by the company, which generally makes me think more snake oil than real. But at the same time, I can understand the mechanism where you're fueling with it, and that's ketone IQ, where it's ketones, which, if you've ever done, uh, gone into what's a ketosis from eating, uh, no carbs, you've felt the energy which I've experimented. I lasted three days, I think. So what do you know about ketone IQ and ketones as the supplement?

Amy Goblirsch:

I have the same thoughts as you about like okay, like all the companies that are putting out the ketones IQ, they're the ones putting on the studies. So it does make you like second guess or start to like wonder a little bit. And I think another thing is that research has only been done on elites in this area, at least at this point, and it showed a 2% increase, which for an elite running, you know, maybe a male marathon or running a 210 marathon like that 2% can be huge. But for the hobby joggers that are listening it's, is it really worth it and is it going to give you the same benefit that it's giving somebody who is racing at a different level?

Casey Koza:

Yeah, and that's, that's what's kind of my thoughts on it. I I'll say that there's. I will give it the not enough information yet that maybe it could cause. I can, like I said, I can understand the mechanism. I actually have a box of it. I don't know if you know this or not. Amy Rob, you might've heard this that I was. I actually won the free trail UTMB. Free trail fantasy UTMB thing, really.

Rob Myers:

Yeah, Rob, I did yeah.

Casey Koza:

Yeah, that's so cool, good for you. So when I won that, they sent me a box of FreeTrail, sent me a box of Ketone IQ. I still haven't used it. I might use it this weekend, I don't. I'm not sure yet, but I'll have a little bit more information to report to you and it could be a placebo for me.

Casey Koza:

I don't know, that's a big thing and I've we've talked about that before. The way I look at a does work for me. I'm okay with that Because you're still getting that benefit. Yeah, yeah, I'm getting the benefit. It's a very powerful tool, I think the placebo effect.

Amy Goblirsch:

So I'm okay with it. I want to know what you think of the taste of it, because it's. I like to try the products too, because I get asked about them a lot, but that is one that I'm like. Nah, I'm going to hold off a little bit because I've heard the taste is vile, like it's absolutely terrible.

Casey Koza:

I've heard that as well, which is probably why it's still sitting in a box above my fridge. I haven't had a use like I don't want to say use for it, but I haven't had a place. I ran the Black Canyons. I didn't want to try it in the middle of Black Canyons, but this weekend we're going out to Ohio Pile. My friends and I we're going to run gate to eight, so I think I might try it out there. I'll take one of them with me and see how it works.

Rob Myers:

What's your opinion on the keto diet, Amy? Just in general, Are you a fan?

Amy Goblirsch:

I am not a fan of the keto diet at all. I know there are individuals that it works for. There's even some ultra runners that can do really well on it, but I feel like for most runners that they're going to feel like absolute crap with being, with not having the carbs and then trying to run and do endurance events where your body is seeking out those carbs and it's just not having them. It's going to have that negative impact on performance because your body is working so much harder at burning the fat for fuel versus being able to have those carbs that it's quicker, faster at absorbing and putting to work.

Rob Myers:

I would agree. I tried it for I don't know, a couple of months, a few years back, when I first started gaining in popularity and I did lose weight. I did feel pretty good as long as I was stationary, sitting on the couch, but the minute I would go into the gym, didn't matter what the workout was, I felt terrible and after 10 minutes felt like I'd been there for an hour. I agree, if you're not gonna move, it's a decent diet, but the minute you start moving, good luck.

Casey Koza:

This'll probably anger people who are on the keto diet that say it's oh, you can have just as much performance. But I liken them to the people that do like the barefoot running and running in sandals, Like it's kind of like a fad, maybe slightly attention seeking. You're not going to optimize anything when you're cutting out one full fuel source? I think, but I'm just a hobby jogger. What do I know?

Amy Goblirsch:

Well, most of us are, and so it would be interesting having someone take products like the Ketone IQ, have them go through the same studies that they put the elites through to see what their performance was like. Did they have the same amount of increase? Was it even greater, or was it almost like not worth it? And especially with like the ketone IQ, like the cost of it too. Like running like we always joke that running is like cheap and inexpensive, but like stuff like this adds up so quick and especially with a fuel source that is above and beyond what, like gels and chews, are typically priced at.

Casey Koza:

Yeah, I don't know how much it is. I've never looked to purchase it, but I have heard it's not cheap, so I guess I could quickly Google it. But I have a box sitting there, so we'll see how it goes this weekend and I'll report that back Now. Our next one, amy, is one of the most studied might be the most studied substance on the planet and that's creatine. Gained popularity, I want to say in the 90s when Mark McGuire said that all he was taking was creatine. Clearly Mark McGuire was not just taking creatine, but that's kind of where it gained its popularity, and I don't think I've ever read a negative study on creatine, at least one that's been published in like last 15 years. I know there was some kidney things back in like maybe the 2000s that I've seen. But what are your thoughts on on creatine?

Amy Goblirsch:

It is a very well studied supplement. The only thing where it gets not as studied is there's a lot of study related to like weightlifting and sprinting, those kinds of like quick, fast. There isn't as much studies done with the endurance performance. So if you're someone into like faster, quicker things, or if you're someone that is delving more into lifting weights, it can be beneficial and then I think if you are into those more endurance performances, then it might be again. It could be worth trying it, seeing if it feels a difference for you. And, of course, I think being mindful that you're going to gain water weight on it is important, because I feel like there are a lot of runners. That number on the scale can end up messing with your mind a little bit.

Casey Koza:

I'm glad you brought that up, because that was one of the things I wanted to ask you. In the world that I run in the ultra, you know, middle of the pack, for me to carry a couple extra pounds of water might not be. The worst thing for me Now is that. This is where I'm out of my element here, rob. Is this water that my body can use or is it just kind of like excess water? Does that make sense, like will my body be able to stay hydrated longer from this extra water weight that I'm carrying from creatine?

Casey Koza:

Or is it just like dead weight on me that I'm just gonna sweat out my body? Well, I guess then it would be useful too.

Amy Goblirsch:

Yeah, I think it's kind of like I totally understand the question, but I think it's like any water you have in your body, your, your body has the ability to put that to work.

Amy Goblirsch:

So it could help in that sense of is it going to help with the hydration your body when it's utilizing carbs for energy, like glycogen, it's breaking it down and it utilizes water, so is that water going to be very helpful in that aspect? I I tend to work with more female athletes, female runners, and not that men are not obsessed with the number on the scale, but I feel like sometimes it can feel a little bit more noticeable with female runners, and so it it can be something that can really mess with their mind or even during, like, the carb loading process, like your body is storing more water alongside the carbs, and a lot of runners feel like that bloated feeling. It doesn't always feel the best, especially when you're standing on the start line for your big race, but usually that benefit that the carb loading is going to bring you, or potentially creatine could bring you, is worth that feeling if you can get past it.

Rob Myers:

I have creatine in my coffee right now and it's something I've taken for forever. I just put a little bit in my coffee and it kind of tastes like creamer, a little bit like powdered creamer. Yeah, if I can get rid of this round face if I stop taking the creatine, then I probably will. I think this is all water.

Amy Goblirsch:

Have you noticed a difference with taking the creatine and, especially since you're gearing up for 50 K, like going into endurance events?

Rob Myers:

I haven't noticed anything, to be honest, and I've been taking it for a couple of years. That's probably the only supplement I've consistently been on for multiple years is creatine, maybe that, and a couple of vitamins. Yeah, I really haven't noticed much. I should stop taking it and see what happens.

Amy Goblirsch:

That it would be. That was kind of my thought. It's like maybe you have benefits but you don't even realize it. But then once you stop, it's like huh, maybe like my inflammation is like going up after runs and races, things like that that the creatine was helping with.

Rob Myers:

I have plenty of inflammation, as you can see. I know.

Casey Koza:

I take it. I'm currently taking it and I cycle on and off it. I shouldn't say cycle because that would mean I'm like deliberately doing it, I just get lazy and don't take it. But when I'm training for like Laurel Highlands 50K, I started to take it. I feel that I recover faster from runs, from the harder runs I should say Like when I do pick up the pace a little bit runs, I feel like I recover from those a little bit better. But I don't know, there's so many studies it's hard to say it's not working. I feel it does. But again, could be placebo, which I'm always happy with. That's okay with me. So I'm a fan of it. Rob apparently is because he puts it in his coffee like a weirdo. It tastes pretty good. I have to like hold my nose and just gulp it.

Rob Myers:

So well, I'll send you the brand I use.

Amy Goblirsch:

Yeah, it sounds like maybe a different brand might be better.

Rob Myers:

I shouldn't buy the cheap stuff. Huh no, don't buy the cheap stuff. It's just like protein powder. Stay away from the cheap stuff.

Casey Koza:

Glad you brought protein powder up, Rob. That's the next one. I feel like this is one where eating a proper diet can maybe benefit you just as well. Maybe pushing yourself to eat a little bit more protein-rich foods could be a little bit cheaper than protein powder. What are your thoughts on protein powder, Amy?

Amy Goblirsch:

I think it's a great convenience option to be able to get protein in, but I agree, and like I said earlier, it's like trying to get it from food first, supplement second. So if you're able to get it from your regular food meals, snacks, not using like the supplement, then you don't necessarily need it. But I find that it can be really beneficial, especially like sometimes with running. It can really wipe out your appetite, maybe your stomach's upset after your long run it can be hard to try and eat a solid food and that's where drinking your nutrition can be easier, and so being able to add the protein powder to like a smoothie or even mixing it up with milk. You know, making sure carbs can be a part of it too, but I think there can be some benefits to that convenience part.

Casey Koza:

Yeah, and convenience is always worth something. Convenience part yeah, and convenience is always worth something. You know, like you said, it's after a long run. Yeah, do I want to eat a steak, eggs and you know whatever? Not really. I'd rather have just a small snack and a protein shake for immediately after. That's another question I have about protein, because I see a lot of when to take it, questions and oh, you need to have it immediately after for protein synthesis to occur. Oh, no, you want to have it 45 minutes an hour. What's your take on the timing?

Amy Goblirsch:

Yeah, especially when it comes for like recovery nutrition. As soon as you can start it the better, because that's giving your body the tools it needs to rebuild your muscles, rebuild your glycogen. So having it right away is beneficial. There was one study that said I don't know if you've ever heard the saying that it's a recovery window like you need to recover within that 30 to 45 minute window. There was one study that said it might be more of a garage door, so you might not necessarily need to get it in within that 30 to 45 minutes, but you still need to meet your total intake for the whole day. Otherwise the recovery is not going to happen the way it needs to be.

Amy Goblirsch:

And I have a couple of thoughts on that. One is I found a lot of runners they end up feeling sick for a lot of the day If they're not recovering immediately, like starting to eat immediately after the run. And two, if you're going out for three, four hour run, it might be noon by the time you're done and now, and if you go to bed at eight, you have now have eight hours to meet your total intake and so it's a shorter timeframe. So that could be difficult for some individuals, so I always recommend doing it within the 30 to 45 minutes, but there are some individuals that you know could maybe push it a little bit and be okay. That's a hard part about nutrition is like here are your guidelines, but now it's about tailoring them to yourself. Like what does your body respond best to?

Casey Koza:

You mentioned being sick a little bit after not sick, but, you know, not feeling great after after a run, long run especially, and I did see you had a post on Instagram under fueling during your marathon. Isn't the flex you think it is?

Amy Goblirsch:

Yeah.

Casey Koza:

Yeah, which is a hundred percent accurate. Do you think fueling is something that can also help you aid in recovery, properly fueling for the run, so you're not completely depleting yourself during the run and you kind of come back home to a little bit left in the tank, so to speak?

Amy Goblirsch:

Absolutely. It's just like if, if I have a client that's like, well, my last gel would be like 15 minutes, but I'm going to be done in 15 minutes what's the point of taking it? And I'm always like you need to take it because, one, it's going to train your gut to be able to handle that race day. You're going to be going above and beyond this, so you want to make sure your gut can handle it. And two, even if by the time your body is done digesting it and absorbing it, starting to put it to use you're done. That is then just going to go to rebuild your glycogen stores. So you, it can definitely help with recovery and I wouldn't see it as like empty calories or anything like that. Like your body will put it to use even if you're done with a run. Anytime you're not digging yourself into a hole like calorie carb wise during the run is just going to make that recovery process so much easier for your body.

Rob Myers:

Are you a fan of the slow release gels, like the UCANS? Not a sponsor.

Amy Goblirsch:

Are you a fan of the slow release gels like the UCANS? Not a sponsor, not, yeah, so I feel indifferent about them. I have a few clients that really like those gels. There's two considerations I always tell someone that's looking into them is one they are using starch, so it's supposed to be more even energy, which is great. The only downfall is that it has 19 grams of carbs. So I think they changed what they put on their gels, but it used to say take one every 60 to 75 minutes and, like whoever I was working with and utilizing those gels, no one was making it that long, and I think it was based on the carb content. Even with the starch, the carb content isn't where it needs to be for that to be the case. I do believe on the new gels they don't say the 60 to 75 minutes anymore, but I still like would have someone take into consideration the grams of carbs, because we want to hit a certain amount per hour depending on their goal race how long it's going to take them, and using that starch too.

Rob Myers:

I recently started using them and I like the taste. They seem to be working. It seemed like I have enough energy, but I haven't noticed a huge difference. We'll see. I'm going to use them tomorrow.

Amy Goblirsch:

Yeah, and it's all about using whatever fuel works best for you. You can might work best for you and Casey might run far away from that gel. It doesn't work for him. So yeah, it's just figuring out like what gel, what fuel source, works best for you and your body.

Rob Myers:

I like the consistency, though it's not as heavy and sticky as a lot of the gels out there Just seems more water based. I don't know. My stomach likes it. It's easy to put down. Taste is decent. We'll see. I'll report.

Casey Koza:

I got to try out one of those never second ones. Now, after hearing about it. So, yeah, we'll put a report together for you. Amy, very data-driven here on the show.

Amy Goblirsch:

So yes, we love that.

Casey Koza:

I see that you follow your boy, scott Jurek, on Instagram. Great follow, by the way. Hilarious memes. Are you familiar at all with the recent spring energy gel possible scandal that took place on the internet?

Amy Goblirsch:

Yeah, I was like reading some of like the Reddit. I saw someone like post about it and I was like, ooh, what's this? I went to Reddit and I was like one. I was mind blown that someone like went through the process to actually figure out that, which I thought was kind of cool. But yeah, I'm really curious, if spring is going to come out, and maybe I missed it if they did say something about defending themselves or being like oh yeah, we messed up. We need to change the nutrition label.

Casey Koza:

Spring Energy a little bit of hot water, where a Reddit user did a study where he dehydrated spring energy gel and found it to that it may contain less carbs, calories than what the product is labeled as. Yeah, anytime I I see something on reddit and there's. It's just such a hive of villainy on reddit that I don't dive into it very often. But yeah, I saw that and I just I had a laugh in the comments, as always, or where the gold is.

Amy Goblirsch:

Yes, it's, it's definitely interesting. So I'm I'm curious what they're going to come out with if if they're even going to say anything, or if they're just going to turn to turn a blind eye to it.

Casey Koza:

I did see another one where it was a diabetic also did like a self-test on himself with glucose levels from the spring energy and I was like this is getting serious now.

Amy Goblirsch:

Yeah, it definitely is. And it's interesting too is is those gels? Is it a supplement or is it considered a food product? Because that can make a big difference on the like how valid the nutrition label is and if there is room for error or if it's like considered the food supplement, like there really isn't much room for error. So if it is wrong and it's considered a food, it's like how did that get passed and and make it on?

Casey Koza:

So it's like how did that get passed and make it on? So I'm glad you brought that up. How can we say we want to take the taurine and the beta alanine? How do we guarantee what it is we're getting? Do you have a guide to that? Like, is there a gold standard of supplements? Because I gather from my reading it's kind of the Wild West and nothing actually needs to be true on the label. Is that accurate? I mean, it seems that I don't know. Again, it's a little bit out of my wheelhouse, so I kind of want to hear from you what you think before I just go order supplements from you know, bigsupplementcom or something. I don't know what the website is, but yeah, I use that same website, Casey.

Amy Goblirsch:

Yeah. So a big thing we'd look into is doing third-party tested and so if it has that it went through additional testing, that they weren't required to do. So if you see something with that label, that can be a really good sign. Even looking at if it's certified for sport could be another good option too, because, again, it's going through more testing.

Casey Koza:

It's not going to be containing things that it shouldn't be containing for athletes and even if you are like a hobby jogger, hobby runner, you can still use those resources to make sure your products are safe and containing what they say they're containing well, that brings me to my next one, which was supposed to be right after the protein powder, because I had a nice segue where there was a study that came out that said fish oil does assist in protein synthesis and I thought that was pretty interesting. I do take fish oil just because this CrossFit gym I used to go to the guy said it worked. So I was like all right, mike says it works down at Big Tree. Shout out Mike, he knows what he's doing, he's a fit dude, so started taking it. What are your thoughts on fish oil, amy?

Amy Goblirsch:

I think there are some good benefits, both like related to running and outside of running, and especially with like anti-inflammatory benefits. It could be a good thing, especially if you find yourself struggling to get in EPA, dha, those type of things from food, then that supplement could be worth it. I think it's one you need to be a little bit more careful with, and going with a more expensive one could be a better option with not feeling like you're burping up fish all day, every day.

Casey Koza:

I had a bad batch once. I've been taking it pretty solidly for probably four or five years and had a bad batch once that I got for cheap at I don't know, like I said, supplementcom or one of those generic things. And yeah, I was burping up fish oil. Like I said, supplementcom or one of those generic things, yeah, I was burping up fish oil. Now that I've switched over to the Costco brand it seems to be no fish burps. Rob, have you ever taken fish oil?

Rob Myers:

I have. Yeah, the wife didn't like it, no, so I stopped taking it. She was not happy with those burps.

Casey Koza:

I think Annie threw it out actually is what happened. She was like you got to find something else. This isn't working for us.

Amy Goblirsch:

It's either you or the fish oil. Yeah, at least she threw the fish oil out and not you. It could have gone either way.

Casey Koza:

Yeah, it could have gone either way. Believe me, it was 50-50. But, yeah, she made the right call, I think. But who knows? But yeah, it's good to know. And that's one where, yeah, it seems like quality does in fact matter and I feel like it does. When I am taking it, I'm not as sore the next day. So, again, placebo. I don't know, but I do read studies occasionally and they seem to indicate that there is some good benefits from it. One I have here is kind of an interesting one. I've seen people throw this up at the finish line before At least I hope it was what this was where it was beet juice and red vomit at the end of a race, hoping it wasn't blood. They said it was beet. I don't know. It seems to have effect on the nitric oxide, I believe, levels in the blood possibly, but it seemed to be something that could work. I don't know what's your take on beetroot or beet juice.

Amy Goblirsch:

There have been quite a few studies that have shown reported improvement in performance with running, but also with cycling as well, so there is some good studies pointing you in the right direction with that. But yeah, I can change coloring of of things, which can sometimes, you know, be a little concerning. But if you remind yourself, like, okay, I had beetroot in the last day or two, the redness is from from that and and not something else yeah, that was a little startling to me.

Casey Koza:

When I saw it projectile at the finish line I was like probably needs a helicopter at this point to get them out of here, cause it's, I think that's bad. And then, oh no, it was just the. I drank a cup of beet juice before the race or something. Maybe get it checked out. I don't know, but I'm throwing up red. I probably hospital bound, rob. I don't know. What about you? Have you ever tried it?

Rob Myers:

Yeah, yeah. I take a beetroot on regular. Doctor recommends as we age. So for good heart health you're supposed to take beetroot. So I don't know. I really haven't noticed a difference in how I feel, but I've been taking it for a while.

Casey Koza:

Now tying all this together Amy, you're also a running coach, correct, correct?

Amy Goblirsch:

Yes, I am.

Casey Koza:

So your coach, dietitian pretty strong combo there of things that you recommend. Do you put your runners or athletes on any of these? Do you take them off of anything? Do you have any kind of maybe antidotal experience with these Antidote? I can't say it either. I can't say it, I can type it.

Amy Goblirsch:

We got what you're saying. I feel like the protein powder is probably the main one that I'm recommending. Otherwise, like I try again, like go like food first. If we can get you feeling better, like improve recovery that way, I would rather support that first and then, if we're not seeing that improvement or they're like hey, can I try this? It's like first and then, if we're not seeing that improvement or they're like hey, can I try this? It's like, yeah, let's try it, but let's make sure we're getting you like not a, not a non-legit, like bag of creatine or whatever it might be. And I feel like it's hard because there are a ton of supplements out there. And it's like what do I need, what do I don't need? And it can be very overwhelming with. I mean, we went through like a short list and it's just scratching the surface on what's available.

Casey Koza:

Yeah, I mean, and really you could probably dedicate three or four hours to going through everything and it's. It's amazing to me just how many people think that you can take something, just you know, like a pill and be better at a sport, whether it's rugby, soccer, running, whatever rather than just put the work in and the work's really what matters. I know you know you, being a coach, you've got to have some philosophies on how to improve, even for the hobby jogger like Rob and myself. You know Rob wants to go out there and beat his 50K time this weekend at Canyons, right, rob?

Rob Myers:

I want to finish first, then yes, second, I'd like to beat my time. Number one priority finish finish.

Casey Koza:

Number one priority for me is not break anything generally. It's a good one too. Don't fall, because I do fall a lot. I get clumsy. What are some like kind of pillars you have of your coaching amy that maybe aren't tied to diet but just running in general? That could help out someone like Rob and myself.

Amy Goblirsch:

I would make sure that you're training smart and focusing on your own training. I feel like social media can sometimes be a really challenging place. You see someone gearing up for the same distance race about the same time and they're doing X, y, z and you might feel like you're only doing X and it can get in your head. It can make you second guess your training and maybe you start trying to like pile on more miles, pile on more speed, and it's like that's just going to lead you down a path to like injury, getting sick, whatever it might be. So really trying to focus on your own training and making sure that you have a training plan or a coach that you trust and that you believe in them and their abilities but they do the same for you.

Casey Koza:

Is your coaching mostly focused on the road or trail running?

Amy Goblirsch:

So I just started to. I just went through the certification to be a run coach. I'm kind of just building up my experience and comfortable with it, so I'm kind of just doing it for quote, unquote, fun per se. And so one ultra client and helping someone gear up for a marathon right now.

Casey Koza:

That's very cool. You know I coach and we had a cross country coach on last episode, head coach of Marshall track cross country. He's also a track coach but just talking to him about you know how proud he is of those athletes and kind of get to live through vicariously. Had an athlete go to nationals. Well, the first female in marshall history went to nationals and that was such a big thing for him. So it's it's got to be a cool feeling for you seeing success through their eyes. I guess that makes sense. You know, helping them and along the way and to become better athletes.

Amy Goblirsch:

Absolutely Like. I helped a few clients nutritionally gear up for a hundred mile races, which I'm like you're all crazy, like why? Like what's wrong with you? I'm going to help you, but I think that's so crazy. And then all of a sudden I was like wait, I think I can do it. And not that they made it look easy or anything, but it kind of just like gave me that itch to to sign up and to do 100 miler.

Rob Myers:

So well, casey just signed up for 100 mile races, first one, you can help him.

Casey Koza:

Yeah, I might need a meal plan. Hopefully, your meal plan includes beer.

Amy Goblirsch:

All about balance. When is your 100 miler?

Casey Koza:

It's in October. The Canal Corridor 100. Which one did you run?

Amy Goblirsch:

So I'm actually training for it right now. So it's in end of August. So it's a new event, it's called Milestone Events, it's in Zion. So training for a race in Zion in Minnesota is going to be fun, because I am in a very flat area of Minnesota, not where a lot of the hills are. So, yeah, and they're all about celebrating every like half marathon, marathon, like 50K, 50 miles. So it's about the journey there. So, yeah, it's going to be a short build to it. So I'm going into it, being very realistic that if I, if I, can't get a hundred, I'm not pushing myself to injury. It's just about about doing an ultra and seeing where, where I can get, but hoping to get to the a hundred.

Casey Koza:

That's awesome. I mean anyone that puts their foot on the starting line of a hundred mile races got my respect. So it's not an easy thing to do at all. It's. It's a hundred miles, that's a lot. I don't like to drive a hundred miles in a day.

Amy Goblirsch:

I know it might sound like wishy-washy that, oh, if I get a hundred K I'm going to be fine stopping, but I just, I really want to be smart with my body and not damage it long-term because of this, but I think it'll, I think it'll be good.

Casey Koza:

So have you run an ultra before?

Amy Goblirsch:

I've done a 50 K before, so yeah, this will be a little bit of a jump from there.

Casey Koza:

but I ran a hundred K last I guess, fall in the remnants of a hurricane. It was miserable and awful and I was like I'm never doing that again. That was just hate my life right now. And awful. I was like I'm never doing that again. That was just hate my life right now. And then just was like oh, maybe 100 miles isn't so bad.

Amy Goblirsch:

What's your biggest piece of advice for someone? You're going from 100K to 100 miler, but what's your biggest piece of advice for someone jumping into the ultra world?

Casey Koza:

Be consistent, even if you just can get out for 20 minutes a half hour a day. Being consistent for sure, don't stop at aid stations, and by don't stop I mean don't pause your forward momentum. Don't let the aid stations stop your forward progress because they can become black holes of going forward. Those are my two biggest.

Amy Goblirsch:

That makes sense, Like making sure you're recovering and if you need to take like the 10, 15 minutes, like take it, but don't let that turn into a half hour hour type of thing.

Casey Koza:

Yeah, like, like for me. I won't sit down, I just I like to refill my bottles, whatever. Get my banana and I'll start start walking out of the aid station eating my banana. You know, eating whatever I'm going to eat, I just always be going forward, because if I sit there for even you know, say, 15 minutes, even if I just walked at my leisurely walk around the neighborhood pace, I could have been a mile ahead. Just always try and go forward. That's my biggest piece of advice. You talked about how you help people out with their diet before a hundred mile race. What, how did you help them out? What did you maybe change so that I can have a little bit of advice? Going into a hundred mile race, and how many weeks out do you change it? Like months, we talk in maybe the two weeks before, and the taper, what, what does it look like?

Amy Goblirsch:

One of the biggest things is looking at their training and seeing, okay, like you're going to start increasing here. Making sure that your day-to-day nutrition is increasing. Alongside of that, a big part is training the gut and making sure that you know when you're getting into the ultras it's like you can't just rely on gels, or after a certain distance you typically't just rely on gels. Or after a certain distance you typically can't rely on gels. You need more options, otherwise you will never be able to look at a gel again. So coming up with things that they know might be offered at the race or what they would want to carry with them, trialing that, making sure it works and if something doesn't work, making sure we're noting of that so it's not try it again. Or if it's the only thing at the aid station, it's okay. Let's weigh the risk and benefits of taking it in.

Rob Myers:

Ultra aid stations definitely are a buffet.

Amy Goblirsch:

Yes.

Rob Myers:

The first time you see it you're like, wow, that's a lot of food. That's more than I'm going to eat for lunch or dinner.

Casey Koza:

I always enjoy when we have people on that I could learn from, that are well-read and well-studied in subjects, and I feel like this is a very important one for runners out there, because I feel like there's a lot of bad information. So thank you so much for your time.

Amy Goblirsch:

Thanks for having me.

Casey Koza:

Rob, thanks again, appreciate it.

Rob Myers:

Thank you. Thank you, amy. I feel better about the race tomorrow. I'm ready to go now, and real quick, before we let you go. How can our listeners find you? Where can our listeners find you on the internet? Your Instagram, facebook no-transcript.