The ONLY 4 Supplements You Need To Run Faster For Longer | Patrick Wilson

Patrick Wilson is an exercise physiologist, sports nutrition researcher, and author of The Athlete's Gut. He has spent his career studying how the gut responds to food, fluid, and supplements during exercise — and what actually works versus what the industry wants you to believe. In this episode Patrick breaks down the optimal carbohydrate intake per hour based on the actual dose response research, why going above 90 grams may not give you what you think it does, how gut training works and how quickly you can adapt, the truth about sodium bicarbonate and how to use it without destroying your race, what caffeine abstaining before a race actually does, and which supplements are genuinely worth your money and which ones are not. The Athlete's Gut — https://www.amazon.com/Athletes-Gut-D... 0:00 The supplement industry 0:57 Optimal carbs per hour 9:21 The high carb and glycogen paradox 11:40 Risks of high carb for recreational runners 15:37 Risks of fasted and low carb training 19:03 How to build a fuelling strategy without lab access 24:12 Gel osmolality 26:57 Gut training 31:29 How quickly can gut training happen 36:12 Heat and its effect on carb tolerance 38:15 Sodium bicarbonate 43:59 How to use bicarb without the GI disaster 54:49 Caffeine — sublingual vs oral delivery 1:02:23 Should you stop caffeine before a race 1:05:43 Acetaminophen as a performance aid 1:09:28 Creatine for runners 1:11:54 Final takeaway on supplements and performance #SportsNutrition #RunningSupplements #CarbsForRunners #EnduranceLab #GutTraining #SodiumBicarbonate #CaffeineAndRunning #MarathonNutrition #RunFaster #UltraRunningNutrition #EndurancePerformance #PatrickWilson #TheAthletesGut #RunningScience #MarathonTraining #FuelingForPerformance #RunnersNutrition #TrailRunningNutrition #UltraMarathon #ErgonicAids