Running Nutrition Made Simple with Olympian Alexi Pappas

In this video, we talk running nutrition made simple with pro runner Alexi Pappas (@alexipappas on Instagram). Nutrition can certainly feel complex and overwhelming - even to the most informed. But after watching Alexi's refreshing and simple approach to how she eats and fuels her body, you'll quickly realize that nutrition doesn't have to be that scary or difficult after all.
Try Alexi’s favorite UCAN products with our special Run Experience Starter Pack:
5 UCAN packets (3 performance energy and 2 performance energy + protein) for just $10. Check it out at generationucan.com/Tre
TRY our Training Club for FREE - Complete training programs with daily videos and coaching support!
bit.ly/2OU1ppl
Then, download our FREE mobile app with all our training content!
bit.ly/2PiDvUv
Instagram: bit.ly/2ALU5XV
Facebook: bit.ly/2PhPZfk

[@ginathompson3408]

Love the positivity. You can tell she’s been at this a long time and has found fun ways to break the monotony of a diet built around professional training. I love seeing someone at such a competitive level really ENJOY food (I can relate to that 😉)

[@xsinclair6671]

Love the "feel good" tips and vibes! Thanks Alexi and Nate!

[@geoffrygertz7996]

Loved all the pro fuel tips and impressed by Alexi's choice of LeCreuset cookware! I was also paying attention to UCAN and will give it a try.

[@GenUCAN]

Let us know how it goes and if you have any questions!

[@geoffrygertz7996]

@@GenUCAN Thanks! Just used the orange flavor performance energy before a 10 miler and felt great. Definitely will start using it again.

[@1792dt]

i saw eliud kipchoge at training camp eat literally eat a few slices of wonderbread and preferred hot tea in the morning and then steamed rice with beans and shreds of beef for lunch.

[@RunFitMama]

I love this video, very helpful!

[@laurena8789]

Great interview, I love Alexi, audio could be way better :(

[@mpd1967]

I Love UCAN! My recipe for Running Hydration is. UCAN at the start and MAURTEN'S 320 DRINK MIX at the 60 Minute mark and about every 3 miles after that. I also sip on GLUKOS Liquid Energy gel. ( as needed ) Thank you for your great video! Happy Trails.

[@TheRunExperience]

Sounds like you've got your system dialed!

[@mpd1967]

Thanks to your great videos! I am also supplementing with beetroot power/ drink and Cordeyceps and ATP know as Adenosine trip phosphate. From MuscleTech Muscle Builder!

[@aurangzaib3442]

Great effort

[@edwardwickham6833]

What I'd be curious to know more about is in-race fueling for those of us non-elites that don't have a bottle at a table every 5k. Races will provide for water and electrolytes, but I've yet to see one that provides for fuel other than maybe a GU really late in the race. What are some strategies?

[@bilonidas]

No fuel or drinks until 10k races, is my humble opinion.

[@IanLoughead]

I train with what the race offers usually for hydration. I carry the gels I like or on trail races I have a variety of foods since I have a pack on.

[@justlawrencel]

I need in race fueling knowledge. Training for a full. I do UCan you start but start to run out of gas at about mile 17. Any suggestions?

[@GenUCAN]

@@justlawrencel You can try a few things. (1) Try pre-loading with more UCAN at the start and it may last you linger than 17 miles (2) Carry a serving of UCAN with you in a small bottle or flask and take it down about 90 min into your run. This should cover you for the next 90ish minutes (3) Carry a gel or a more traditional, fast-acting fuel source with you. The UCAN will carry you up to mile 17 and then your other fuel source can take you to the end

[@carrylroy6033]

You can make a UCAN gel by adding less water...and then you can place that in a reusable soft flask or pouch. The benefits of UCAN without having to blend during a race!

[@txelmore]

Thanks Alexi

[@MoneyDump85]

The title is nutrition made simple and you open the video with a conversation about sand castles...I wanted to keep watching...i just couldn't...

[@gu5gu5]

what happened with her a week ago at the RRP 10k pursuit? it was reported she was nosebleeding before and during the race...

[@SandraLovesRoses]

Do you have stews in the summer, as well?

[@mattrobe7132]

UCAN brownies sound tasty. How about a recipe?

[@mpd1967]

Nate, Please ask Ucan to come out with a isotonic running gel with electrolytes. Thank you! : )

[@TheRunExperience]

mpd1967 haha we’ll see what we can do!

[@mpd1967]

Thank You! : )

[@battleboy2138]

I am diabetic…type 1…I have signed up for a Half Marathon and have been training…I am yet Leary of my sugar and everything else that comes with a long run…what products can I use that are not as high in sugar for my preparation

[@janetslater129]

Maybe keep some low snacks on hand in your pockets for the long runs--pretzels and no-sugar added applesauce pouches come to my mind.

[@WayneWBishop]

Red!!

[@kbville34]

Alexi: says anything Nate: groans creeply for way too long

[@respek2933]

I have met her irl in Mammoth lakes

[@Welther47]

Nice to see someone runners who isn't on the pretentious vegan-wagon but actually eat a varied diet.

[@chancecarlton8403]

I'm at 3:30 and I don't know what you're saying. I feel like I need to be high to get it but I don't do that.

[@JohnM...]

I'm ketogenic, so what would I do on the day of a 10k or, say a half marathon, not eating more than 20g carbs per day? HOW can I "fuel up" without carbohydrates?

[@diegocardona2364]

You just don't worry about that, because of you are on ketosis you will start to burn fat, which is the best fuel source

[@takatsu5]

You'll have about 2000 calories of glycogen so you won't need any race day fuel until you race up to about 20+ miles. Being a fat burner you'll spare glycogen more so than a carb burner. I'm a low carb runner but I will use UCAN or gels strategically for training more than 18 miles or a marathon distance race. I take the UCAN an hour before the race. It keeps blood sugar high for a long time- that's its claim to fame. Gels cause an insulin crash but I'll take one or two and consume them possibly mile 16 through mile 22. Phinney and Volek have good research on this. I like Alexi's comment on how her legs like steak and sweet potato. As runners we always hear carbs, carbs, carbs but low carb athletes have been doing well in endurance events.

[@GenUCAN]

The beauty of UCAN is that it's a slow-releasing energy source, so it causes a minimal rise in blood sugar and insulin, making it very compatible with people on a low carb diet. Even though a serving of UCAN has 20g or more of carbohydrate, because it breaks down slowly over time, you won't have the same metabolic response to it as more simple forms of carbs. Start with 1 serving of UCAN 30 minutes before your run and that should keep you sustained and feeling great for 2-3 hours.

[@uras1]

I'm currently at 3x13k runs a week in prep for my first half marathon and hopefully get up to about 18/19x3 a week just before the season i believe . I would think prep the day before would be more beneficial then race day it self. Consume a little more fat and protein then normal and make sure you're hydrated. Would love to see what others are doing that are also on keto

[@IanLoughead]

2 options. You race with fat as a fuel which you have trained with. You won't be able to hit your top most speeds with fat, but you can certainly run fast if well trained. Or, you use carbs on race day and they burn super fast.

[@phillippearce9680]

👍

[@u-tubeeditor6696]

try [water] & [the library of the dead]...detox and find its stuff...

[@hermitcrypto2787]

Hipsters.. but i like it..

[@erikcarmo6099]

She is nice!

[@hennnnerz]

Like...you know...and like....

[@GreyEyedAthena]

, got zero information from this

[@damianlanigan]

Completely incomprehensible

[@jpblaylock]

Decorative Oatmeal.....

[@hikerJohn]

Our bodies are like a sand castle??? Yikes . . . At least she's good looking if not all that smart

[@ashlenburke5989]

Dude her metaphors are out of pocket 😂 I love the advice but a sandcastle and a tinman? Wtf

[@TheMovingpictureshow]

This was a waste of time. I was expecting real suggestions with explanation why it works and was disappointed that it was not that.

[@robintaylor1466]

Beef!🤮