Preview Mode Links will not work in preview mode

The Extramilest Podcast

Apr 28, 2023

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration
Watch the full video on YouTube here: 



  • 00:00 avoid this race nutrition mistake
  • 01:53 welcome Andy!
  • 02:41 other common mistakes with fueling
  • 02:26 race distance, intensity and carb intake
  • 08:25 digestive system, tolerance
  • 13:06 development of energy gels
  • 16:47 cramp!
  • 21:47 science of sweat
  • 26:29 electrolyte deficiency
  • 29:50 online electrolyte calculator
  • 31:22 weather conditions and nutrition intake
  • 34:52 gel consistency and flavor
  • 36:42 salt pill tactics
  • 38:17 side-aches (stitch)
  • 41:20 journaling to identify areas for improvement
  • 44:15 relax, it’s not over ‘til it’s over!
  • 49:11 gender and fueling + hydration
  • 52:06 find out more about Precision Hydration
  • 53:44 closing thoughts



Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.






 Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.


ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at


SUBSCRIBE and hit the bell to see new videos:


To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: