103rd Podcast

"Podcast Guest"It's a long road” is the runner, biochemist and nutritionist Maria Kanaki.

Since 2009, Maria has been a Biochemist - Biotechnologist, a graduate of the Department of Biochemistry and Biotechnology of the University of Thessaly. Also since 2013 he is a graduate of T.E.I. of Thessaly in the Science of Nutrition and Dietetics and holds a master's degree in "Nutrition in Health and Disease". At the same time, she has published her papers in international scientific journals on topics related to antioxidants, biofunctional foods and the nutritional status of oncology patients.

Today she collaborates with sports academies and gyms in the field of nutrition education and monitoring, while in 2020 she founded her private office Fitme Nutrime where she daily serves the public as well as performance athletes in live and online sessions


With Maria Kanaki we will have an interesting discussion, since we will refer to carbohydrate loading, what it is, how it is done and what it helps us with.

Podcast Interview Highlights “It's a long road” with the biochemist and nutritionist Maria Kanaki.

05:31 Some intemperate people ask about carbohydration, or carb loading or should we call it nutritional shaping? What exactly is this; How does carb loading work?

08:38 There are various carbohydrate protocols;

10:30 What is the role of carbohydrates in our diet?

What do we achieve by this? Why do we do it?

12:30 Can carb loading help delay fatigue, increase endurance potential and reduce your chances of "hitting the wall"?

16:01 Is it the same for everyone?

18:11 Is it the same for all races?

20:56 Is it the same in every phase of the year? I mean I run one Marathon in April and one in November. Will I do the same styling?

22:44 How many times in a year can I do it? carbohydrate loading;

25:45 With a huge bowl of pasta the night before an endurance race do we achieve carb loading?

26:28 Is it enough to add an extra portion of rice for example to one's meal or should one also reduce other nutrients?

29:18 Is the third and final day the most critical of all and if so why?

30:23 When you say for example someone needs 8g carbohydrate per kilogram of body weight, let's say someone is 70 kilograms, so 560 grams, what does this number correspond to? In 560 grams of a pasta for example?

31:47 What can you eat when you carb load?

35:05 What I eat on match day on two occasions. If the match is in the morning and if the match is in the afternoon?

38:20 Well someone will say now why should I pay one nutritionist and to not do a nutritional mine, but also a carb load before a race. What is different will the expert give me, i.e nutritionist;

44:31 What should we eat in the off season, when we train more conservatively, etc., what should we pay attention to in order not to gain weight? How can we hold on to the holidays now?

47:17 A week has different types of workouts. Nutritionally is every day the same or does it vary?

50:31 How often should I eat? Is it necessary to eat every three hours?

53:49 How much does even 2 kg less matter to a Marathon runner? How important is weight loss if one wants to improve their performance? What are the differences and which has a direct impact if weight loss is achieved?

55:42 In closing, I would like to ask you where and how can someone find you?

Maria Kanaki
Facebook Profile: https://www.facebook.com/maria.kanaki.12

Boulgaroktonou 8A – Larissa


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