Trail Runner Nation

In this episode, we talk with exercise scientist Dr. Nick Tiller, author of the Ultrarunning Magazine article "Protein While Racing, Training Runs to Predict Performance & Progressing to Ultra." Starting from the wild story of Milo of Croton—an ancient athlete who drank ox blood and ate raw animal flesh—we trace how endurance nutrition has swung from carb-loading to fat-adaptation and ask where protein fits in today. Dr. Tiller explains why small amounts of protein during long races can help with muscle damage and taste fatigue, how to "train your gut" just like your legs, and why aid station real food matters more than we think. We also touch on creatine—why it works, why it may not be ideal for most endurance runners—and how to use science and healthy skepticism to cut through the wellness and nutrition noise on the trail.

Find out more about Dr. Nick

• Author, The Skeptic's Guide to Sports Science
• Columnist, Skeptical Inquirer, Ultra-Running Magazine
• Website: www.nbtiller.com

Episode Sponsors

• Janji, Use code TRAILRUNNER for 10% off
• Amazfit - T-Rex 3: Get 15% off
• Get the NEW "1 > 0" running hat HERE.