The Perfect Mix Instagram Contest

Wednesday July 23rd, 2014

The Tour might almost be over but we continue to be inspired to ride and are going to enjoy every last moment and we want you too as well. So to get you motivated to log some extra miles this week we want you to win the perfect mix of hydration and fueling products.

We just launched a contest with our friends at ProBar to help you win the perfect mix of Osmo and ProBar products. Be sure to follow us on Instagram @osmonutrition and enter to win! Entering is simple – Take a Ride + Snap a Pic = Win the Perfect Mix!

Get a pic of you riding with Osmo, ProBar, or Tinkoff Saxo products in your image and post on Instagram. Be sure to tag #Tinkoff4TDF #osmonutrition and #ProBar for your chance to win! Winners will randomly be selected on July 27th – show us what you’ve got!

No Comments » | Posted in Cool Stuff, Nutrition, Training by Osmo Nutrition

Back in the Game

Thursday July 17th, 2014

Pro Triathlete and Osmo athlete Emma-Kate Lidbury shares her Vineman race report…..

After a tough couple of months of injury and illness, reaching the start line at 70.3 Vineman this past weekend was a victory in itself. I absolutely loved this race last year, so when planning this season I earmarked it as a “special” one –and it would become special for very different reasons than those I’d originally intended.

Under my original 2014 plans – let’s call this ‘Plan A’ – Vineman was a race that my coach and I set aside as one of three or four races this year where I would really be looking to perform and have a stellar day. Unfortunately, like the rest of us, we did not have a crystal ball, so had no clue about how the year might change – and how Plan A might become Plan B or Plan C.

At the start of the year I was on fire in training and feeling so strong. I would be unstoppable this year! Watch out world, I’m coming through! In the space of a few short weeks, though, things changed drastically…

Anyone who’s suffered with plantar fasciitis will know that once you’ve had it, it can often raise its ugly head once again. And again. After logging some of my finest run training yet, I was soon sidelined and hugely frustrated. To add insult to injury, some routine blood tests returned showing I had a nasty stomach infection that was going to require strong medication and a radical dietary overhaul. What I thought was going to be a red hot summer of racing actually became a seriously challenging time of adversity. Instead of racing Escape from Alcatraz, 70.3 Kansas and 70.3 Mont Tremblant in June I stayed at home in LA to rest, recover and rehab. Frustrating? Yes. Easy? No. Stronger for it now? Absolutely.

Like every other pro athlete out there – triathlete or not – I learned that these tough times are actually little tests. Hey you! Yes, you! Do you really want this? Do you really want to do it? Because none of this is going to be easy. So if you want it, then saddle up and learn. Learn the art of resilience. Learn how to stay focused and keep believing in yourself. Learn that you are only as good as the support network around you.

70.3 Vineman was a celebration of all of that. It was a celebration of me learning perhaps one of the biggest lessons of my professional career so far – and arguably the most important. Resilience is everything. It seems so odd now to say that I was delighted to simply “be” at Vineman when the ‘old’ me was looking to knock it out of the park there. When I reached the final mile of the race on Sunday I felt a huge wave of emotion and relief. It was great to be back, but be back as a newer, better, stronger version of me.

Huge thanks to my aforementioned support network and all of my sponsors, without whom I simply would not have reached that start line. Special mention to my coaches Matt Dixon and Gerry Rodrigues and Osmo’s Dr Stacy Sims, whose help with nutrition over the past few months has been extraordinary. More details on that in my next blog.


No Comments » | Posted in Training by Osmo Nutrition

Spice it Up

Wednesday June 18th, 2014

Variety is the spice of life – and that includes your Osmo! Osmo sponsored pro triathlete Emma-Kate Lidbury (aka Eccles) has been discovering that there’s a whole lot you can do with Osmo. Check out some of her recipe ideas below and tweet us your own to be in with a chance of winning some Osmo goodies. Full details below.

Banana Booster

  • Banana
  • 1 scoop Osmo Acute Recovery
  • 1 tbsp almond butter
  • Sprinkling of cinnamon
  • Water (or almond milk – or a bit of both)
  • Ice

Throw all of the above into the blender and hit mix! This is a favorite of mine after my early morning swim workouts. We usually hit 5-6,000 yards – much of it high intensity – so getting some good protein in ASAP afterwards is essential to help you recover and set you up for the rest of the day. I love using super ripe bananas to make it that little bit sweeter.

Osmo Mexican Hot Choc

  • 1 tbsp unsweetened cocoa powder (good quality stuff)
  • Almond milk
  • 1 scoop Osmo Acute Recovery
  • Sprinkling of cinnamon, cayenne pepper, nutmeg

Mix the cocoa powder and some of the milk into a paste, gradually adding all of the milk once the paste is smooth. Heat gently (either on stove or in microwave) then mix in your Osmo Acute Recovery and sprinklings of spices. Stir well and enjoy! A great late afternoon pick-me-up which also ensures a good protein hit.


  • 1 scoop Osmo Acute Recovery
  • Water or almond milk
  • Shot of espresso – can be hot or chilled

This is one of my favorites after a big morning ride. I do it two ways – both are great!

Option 1: prepare your Osmo Acute Recovery with water or almond milk before your ride in your Osmo bottle. Add the shot of espresso to the top, shake gently and put in the fridge to chill. Serve on ice on your return.

Option 2: Gently heat almond milk (on stove or microwave) and add your Osmo Acute Recovery to it, mixing well to ensure no lumps. Crank up your coffee machine and add a shot of espresso to the Osmo. Stir well and enjoy!

OsmoBerry Blend

  • Handful of blueberries, strawberries and/or blackberries
  • 1 scoop Osmo Acute Recovery
  • Water or almond milk
  • Ice
  • Splash of cherry juice

If you like your berries then this one’s for you! Add all of the above to the blender and hit GO! You can also add almond butter to this if you’re a big nut butter fan and looking to make it a little more substantial. This is a great post workout recovery smoothie with the Osmo Acute Recovery obviously providing plenty of protein and the berries and cherry juice delivering a good hit of antioxidants. Serve over ice, rest and recover – safe in the knowledge you’re giving your body plenty of goodness in a glass.

If you like Eccles’ recipe ideas – or have some interesting takes on these plus any of your own – then we’d love to hear about them! Follow Eccles on Twitter @eklidbury and include her and us @osmonutrition in your tweet. Eccles will choose her favorite recipe and retweet it – and we’ll send the winner some Osmo goodies. Tweet us before July 1st and the winner will be announced on July 7th.


No Comments » | Posted in OSMO Athletes, Recipes, Training by Osmo Nutrition

We recently returned home from one of our on-the-road adventures supporting athletes during the Tour of California. Not only did we have a great time cheering on the pro riders, we supported many of the fans who were riding and cheering along the way. In an effort for us to share more about the people behind our product, we are excited to introduce you to Osmo team member, Terry Curley….


What is your role at Osmo?

Sales Director is my official title but we all find ourselves in fluid roles and doing whatever it takes to share Osmo with the world.  So we help out wherever the need is particularly on the event and marketing side of things.

So what did the Tour of California race week look like for you?


During the Tour of California we drove the Osmobile and followed the race, organized rides with retail partners along the way and helped hydrate fans and the peloton throughout the week. Here is some of what went down….

  • Served up 50 gallons+ of Osmo a day to everyone from consumers, CHP officers, pro riders in the peloton and retail partners we got to meet up with along the way.
  • Participated in pre race rides with partners like Folsom Bikes and Mike’s Bikes.
  • Supported the CTS athletes and coaches who participated in the Pro Experience, riding every stage of the TOC.
  • Found the best possible cup of coffee in each start city we got to visit along the way. Hands down the best was Handlebar in Santa Barbara.



How did you find Osmo?

I’m actively involved in endurance mountain biking and I actually tested the product a few years back through a coach I was working with. It was the first time I used a product and it made a huge difference in my experience on the bike, particularly how I felt in the at quarter of the race.  I had no stomach issues or cramping. I wanted to learn more and then next thing you know I am working with them. I truly believe in the product otherwise I wouldn’t be here. I never really feel like I am “selling” something but look at it as an opportunity to educate athletes on what they need to perform their best. I get to help teach people what is in our products and what each of those things actually do to help their performance. The education piece is really fun and I enjoy stoking people out on a product that really works.


So what is next for you?

I’ll be racing Lost and Found next week and then the High Cascade race out of Bend in July. On the someday list is the Breck Epic. And thankfully I’ll be bringing with me Osmo Pre-load. This is hands down my favorite product. I love being able to race these longer events and know going in to them that I have prepared my body to race longer and more comfortably.

You can follow Terry and his upcoming adventures on Instagram – @bike4sanity

2 Comments » | Posted in At The Races, Hydration, On the road, Training by Osmo Nutrition

Hydrating Team Tinkoff-Saxo

Friday May 16th, 2014

For those of you who have been following us this week, we have been on the road chasing the Tour of California but we’ve also been busy helping keep Team Tinkoff-Saxo hydrated as they race the Giro. We checked in with both their team doctor, Piet de Moor, as well as rider and team co- captain, Nicolas Roche, to find out what they think about Osmo and below you we share some of our conversation.

Your team has tried, tasted, and tested your fair share of nutritional supplements, and systems and you’ve shared that you always come back to truth in science. Is that why you chose Osmo as your hydration partner?

“Over the years the riders have worked with a lot of different nutrition supplements, but it has always been difficult for us to find a sponsor with a product that suited the taste of all the riders. With Osmo it is the first time that none of our riders get stomach problems. We have experienced Osmo as a very gentle but highly efficient hydration supplement. The riders drink the Preload HydrationOsmo Active Hydration,  and Acute Recovery at their own request because they can feel that they hydrate more efficiently during and between stages.” ~ Piet de Moor – Doctor on Tinkoff-Saxo

Can you share a little bit about your hydration strategy – what you do the night before a race, the morning of, during the race and post race?

“Osmo is an integrated part of my daily routines both in the race and between races. I start taking the Preload Hydration during the morning of the stage – sometimes already in the evening. This means that I don’t have to fill my stomach with water that doesn’t bind effectively in the body. During the race I stay hydrated with Active Hydration. About half of the bottles I drink have Osmo in them. The Active Hydration becomes more and more important the hotter it is. It would be significantly harder – nearly impossible – to stay hydrated during the hot stages of the Grand Tours if we didn’t have something that binds the water in the muscles and tissue. After the stage we get a protein shake – it helps me recover and rebuild my muscles quickly. The speed at which the Osmo Acute Recovery is absorbed by the body is the main advantage in taking the Osmo after the stage. The faster I can give my muscles the nutrition to recover the faster I ride the next day.” ~ Nicolas Roche, Tinkoff-Saxo Rider and Giro Co-Captain

Unfortunately Roche went down in a crash during Stage 6 and has as wounds and cuts on his lower left side that will take a few days for him to be back at full strength. We wish him a speedy recovery.

Be sure to follow Tinkoff-Saxo during the Giro and for the rest of the season through their official web site and follow team rider Nicolas Roche on Twitter.


No Comments » | Posted in At The Races, Hydration, OSMO Athletes, Training by Osmo Nutrition

Osmo athlete and Pro Triathlete, Matt Lieto, is living proof that changing your diet and fitness routine can and will change your life. If you are not familiar with his story you should read more about him in the most recent Triathlete Magazine. When he approached us about working with him to support his training and racing, it was a no brainer. He gets it….and the fact that he understands the value of fueling with real food, well, we knew we’d be able to help support his success this year. Matt is gearing up for his 12th time racing Wildflower this weekend so we thought we’d check in with him….

You’ve been racing for many years now and have probably tried just about every nutrition/hydration product out there. How did you find Osmo and why did you want to work with them?

You are right, I HAVE indeed tried just about everything nutrition during my career and am stoked I found Osmo for this season. I had heard a lot of rumblings about the genius of Stacy Sims, so I thought I’d reach out to her and have conversation about what wasn’t working with my nutrition and see if she thought Osmo would be a good match. Of course, I was doing most everything wrong and to date Osmo has indeed been a blessing ever since.

Of all their products which is your favorite and why?

Active Hydration is the product I have the most interaction with, so I would say it has to be the favorite as it keeps me hydrated throughout long and intense workouts. Preload Hydration though I think is pretty darn irreplaceable and has replaced pockets full of salt tabs with 2 easy bottles of drink, one the night before and one the morning of to take care of my non cramping needs.

Wildflower can bring an extremely hot race day to deal with – if that’s the case what is your approach with your Osmo hydration strategy?

Wildflower can be pretty darn tough as far as heat goes and coming from Bend, Oregon can offer a challenge for me for sure. This year with the added run before the bike it will be almost 3 hours between swim start and any chance to restock in transition off of the bike. Because of this I will pack a little extra Active Hydration with me on the ride this year with 3, 24 ounce bottles of the Active Hydration mix with the appropriate solid calories to go with it. Once off of the bike I will have a frozen bottle of Active Hydration to carry with me and drink as it melts during the early stages of the run. This run course is brutal and it will be the smart and well hydrated and fueled athlete that excels in the tough environment.

What is your biggest piece of advice with regard to nutrition on race day at Wildflower to someone who might be new to that race?

Fuel as if you were racing an Ironman and pace appropriately. The course offers severe challenges late in the race on the bike and on the run. Make sure you are fueled and paced well enough to handle these challenges late in the event.

Osmo is a fairly new product line so I’m assuming some people you train and race with may ask you about it – what is the first thing you tell them?

Hydrate from the bottle, eat from the pocket. It just makes sense and I think is easy to wrap your head around the theory behind the product. Who wants to suck down gnarly gels anyways?

If you could invent a new Osmo flavor what would it be and why?

Mochachinochocorita. Sounds good right?

Your health and nutrition have been a big focus of yours and you’ve worked really hard to be where you are today. How does Osmo help you stay on track?

Osmo gives me the ability to eat good foods that are well rounded nutritionally while staying hydrated along the way. I am a celiac as well, and being able to mix up solid foods that work with my gut is a real bonus.

Good luck this weekend Matt! We’ll be cheering you on! And – if you want to be eligible to WIN SOME GREAT OSMO PRODUCTS during Wildflower weekend here is what you need to do……

Follow @mattlieto on Twitter and on race day be sure to tweet a good luck message to him with the following included in your Tweet – @mattlieto, @osmonutrtion and #hydrationispower. You’ll be entered in to a drawing for some great Osmo products. A second winner will be chosen by Matt that includes the most creative additional hashtag used. Check out some of Matt’s Twitter creativity and you’ll know what we are talking about. Winner will be announced on Monday May 5th!

Osmo Athlete Alex Varner

Friday April 25th, 2014

Osmo is proud to support elite runner Alex Varner. Alex is an extremely accomplished runner and happens to have had the fastest time at one of our favorite races (and in our own backyard) the Dipsea for the past 5 years. Last year he also won the 2013 National 50K Trail Running Championships, held in Bootleg Canyon in Nevada. Alex recently got back from racing the Boston Marathon (where he clocked a solid 2:23:24) so we decided to check in with him, see how the race was and learn a little bit more about what he’s tackling next….

This year was obviously a special year to be in Boston after last year’s tragic events. How would you describe the energy pre race and on race day?

Everything about Boston was incredibly positive. From our arrival at the airport to our departure, all of the locals were constantly thanking us for coming back. The policemen on the street watching the finish line the day before were saying the same thing. They’d pose for photos and then thank people for coming back. Among the runners, everyone was just excited to be here. Those who had run the year before (whether or not they had finished) were very driven as well. They wanted to cross that finish line, for themselves and for the city, to show that they had overcome and healed. I know for many it was very emotional, and had friends who almost walked the last stretch on Boylston St. to really take in everything and appreciate the moment.

You had back to back weekends of some solid racing. Did you do anything in particular to help you recover and get ready for Boston?

I really just focused on resting my legs. Lake Sonoma was on Saturday, so I took Sunday and Monday off, got a massage, and then started running again on Tuesday. I ran 30-40 minutes every day with the pace totally dictated by feel. I was tempted to run on trails in the hills but resisted and stuck to flatter routes to prevent any unnecessary fatigue. On Friday, I did some 200 meter repeats to get my legs moving and prep them for the faster pace at Boston. I did a lot of stretching and sat in an ice bath on Thursday and Friday to aid with any residual soreness. I also tried to eat well and drank Osmo Recovery throughout the week. And I tried to get more sleep than usual.

How did you first learn about Osmo and why does it work for you?

I learned about Osmo through some friends who run on the Pelican Inn Track Club with me for the Dipsea. They recommended it and I tried it and liked it a lot. It works for me because the flavors are great and I notice a difference in how I feel, especially with the Recovery mix. I like to mix it in with almond milk and some cinnamon and it tastes like horchata.

How do you use the products during training and race day?

I use the products during training and on race day. I use the Recovery after workouts and races. I use the Active Hydration while training because I don’t eat a lot while running and it’s great to be able to get fuel via fluids rather than having to rely on solid food, which your stomach may or may not be able to tolerate depending on the day. I take the pre-load product the night before and sometimes the morning of (depending on how my stomach feels – it can vary greatly on race day for no apparent reason), and it definitely helps me stay more hydrated during long, hard efforts.

What’s next for you? Rumor has it you qualified for Western States? Is that the plan?

In the immediate future, I’m running Bay to Breakers as part of a centipede with my West Valley Track Club teammates. But that’s more of a fun run, so I’d say the Dipsea is a big focus as usual. And yes, I did qualify for Western States at Lake Sonoma. I’m going to take the spot and that will be my first stab at the 100 mile distance. Nothing like a little trial by fire, right?

Want to follow Alex’s training? Prepare to be inspired….

No Comments » | Posted in At The Races, OSMO Athletes, Running by Osmo Nutrition

#TeamOsmo Runs Boston

Friday April 18th, 2014

Hey Osmo Fans!

As you know the Boston Marathon is next Monday, April 21st. Some of our athletes will be there racing but for those of you who are not – we want to join forces with you and run for Boston! We are teaming up with the Boston Marathon World Run and will be logging miles along with you to support Boston and all of the athletes racing there this year. Join #TeamOsmo and let’s see how many miles we can log together. And bonus – whoever logs the most miles on Monday with #TeamOsmo will receive a special delivery of Osmo products next week!

Get Started in 3 Easy Steps:

1.  SIGN UP. Go to and sign up. Signing up with your Facebook account is easy. Or you can sign up via email.

2.  JOIN #TeamOsmo. When you log in, you’ll land on the groups page. Search for #TeamOsmo (including the hashtag) and click JOIN.

3.  PLEDGE A GOAL. Enter the number of miles you plan to complete and log on April 21st.

That’s it! Once you’re registered, download the free Boston Marathon World Run app for iPhone or Android. The app allows you to track your walk or run, check in on how we’re doing toward meeting our goal, and share on social networks!

And if you don’t use one of the apps still be sure to check in with us on Facebook Twitter or Instagram and let us know how your run goes and include #TeamOsmo in your post.

Happy Running,
Team Osmo

Keeping Your GI Running Happy

Tuesday April 15th, 2014

Running – gastrointestinal problems, and what to do about them

by Stacy Sims

I recently gave a talk to a room full of runners, some experienced marathoners, others just starting to get into the race scene with a couple of 5 or 10km runs.

The one thing that they all had in common, GI issues. Regardless of planning or what they’ve heard (celery the night before?!!!), they still couldn’t get over the fear and real occurrence of gastrointestinal disturbances.

Let’s have a closer look. Different types of upper and lower GI symptoms occur in ~45-50% of runners. The symptoms may be related to more than one causal factor. The physiology is complex, so the fuel (carbohydrate choices primarily) and fluid you put into your system may compound the problem(s).

The Physiology: When exercise is intense or when dehydration causes hypovolemia (decreased blood volume), exercise induces changes in blood flow by the virtue of shunting blood from the gut to the working muscles. This blood shunt effectively causes a bit of hypoxia to the GI tract and increases neural activity of the submucosa of the gut (the connective tissue). This change to the GI tract increases the secretion of certain hormones and decreases absorption through the intestinal cells. This combination induces diarrhea, intestinal cramping, delayed gastric emptying (extra pressure in the stomach-“slosh” factor), and some bleeding of the stomach and colon may result (which is why some individuals experience blood in the urine and stool).  The common use of anti-inflammatory drugs (NSAIDs, aspirin) aggravate the bleeding and interferes with fluid balance at the level of the kidneys (perpetuating the dehydration issue). 

Exercise, in particular running (with its impact forces), promotes a reduction in the GI muscle tone and motility, leading to reflux from the stomach or loose stools escaping from the colon. None of this is pleasant, for sure.

Both upper and lower GI symptoms are affected by exercise intensity, recency of meals, specific food intake during exercise, and ingestion of acidic drinks (coffee, orange juice). Anxiety tends to induce lower GI symptoms and of additional interest, there tends to be a sex difference in symptoms as well.  Women have a 5:1 increased risk of diarrhea, intestinal cramping, and side aches as compared to men; men tend to have greater risks of vomiting and nausea. Most of this increased lower GI symptom risk is attributed to the fluctuation of estrogen and progesterone, with a greater incidence of lower GI issues during the 5-7 days preceding menstruation (aka the high hormone phase of the menstrual cycle).

So… What do I do?

The pre-race meal

Your food choices, timing of meals and hydration status can dramatically improve or worsen GI symptoms you experience during exercise.

One of the most common mistakes athletes make on race day is to gauge the size of their pre-race meal on the distance of the event. This faulty reasoning can lead to a host of GI problems as excess amounts of food will tax the body, demanding blood flow to the stomach while muscles in the periphery are screaming for fuel.  If you know you have GI issues, it might be best practice to  fuel up the day and night before, and topping up with a lighter pre-race/pre-exercise meal. This morning meal needs to have time to work it’s way through your system, so looking at a light breakfast that doesn’t have dairy (lactose intolerance), fructose (hard to digest and in general, few people cannot absorb more than 25 grams of fructose, even at rest, without experiencing some GI symptoms such as gas, bloating and possibly diarrhea), is low in fat and has moderate protein.

An example may include a high protein cereal such as Kashi GoLean with vanilla almond milk, and slice or two of low fiber bread (only pre exercise!!) with a bit of nutbutter and a sprinkle of salt.  Best to avoid the breakfast smoothie; although delic, it is full of fiber, dairy, and protein (best to have this after your session!).

Best carbohydrate fuel during exercise

The goal in choosing the right food for a race day is primarily to provide fuel for the muscles without causing GI symptoms. As a rule, these types of food should have a blend of simple sugars to speed the delivery of the sugar from the stomach, through the intestinal wall, and into the blood stream. Be a label reader. With the competition stiff on the sports nutrition market shelves, more and more companies are moving towards “all natural” aka dried fruit, evaporated cane sugar and/or agave nectar. Cane sugar is fine, as it is sucrose. Products that contain fructose should be avoided as fructose is not rapidly absorbed through the GI tract, but has to go to the liver to be metabolized. A big amount of fructose in the intestines is associated with a reverse water flux- effectively dehydrating the body’s water stores and “flooding” the intestines, contributing to diarrhea.

What products should I avoid and which ones should I try?

Most gels are made of maltodextrin, fructose and most have additives like protein or fatty acids. The issue with gels is that they are a concentrated carbohydrate in a compromised gut (reduced blood flow), with the gel ingestion, there is a change in the osmotic pressure; means water has to come from within the system to “dilute” the carbohydrate for absorption.  (see blog: maltodextrin and fructose)

What about blocs, chomps or jelly beans?

These products are generally not made of maltodextrin and fructose, so that solves one problem. Secondly, chewing small bits of carbohydrate ends up slowing the distribution of the load on the digestive system and allows for better absorption than swallowing a big bolus of gel.

What about sucralose and other sugar substitutes?

Increasingly common in sports drinks and engineered nutrition is the addition of sucralose, stevia, and/or sugar alcohols to maintain a sweet taste but reducing overall carbohydrate concentration.

The issue with these sugar substitutes is the effect on GI physiology as these compounds are not very well absorbed and can increase the osmotic load within the GI tract, become a source of energy to fuel rapid bacterial fermentation,  and reduce  gastrointestinal motility and alter bacterial flora.


One trick to try is to eat a few peppermint Tums (calcium carbonate) about 20 min before heading out the door. In an intensity session (e.g. track intervals, race), have some additional tums handy will help slow down any GI issues. The calcium works with neuromuscular contraction and muscle metabolism, the carbonate helps to “coat” the intestinal cells, reducing endotoxin release and the ensuing symptoms, and the peppermint is well used homeopathic remedy for GI disturbances.

 Final words…

To minimize GI issues, you should think about what you are eating the day/night before  and try to minimize high fiber and high fat foods.  Before heading out for your run, (be it a race, a track session, or a steady-state), if you are susceptible to GI issues, you’ll want to avoid dairy, high fiber, fructose, and high fat foods. Chew on a few peppermint tums and drink OSMO Active. During your run,  pay attention to your nutrition and hydration plan- try a hydration strategy that doesn’t let fluid sit in your stomach, and try not to over eat (you can come back from low blood sugar, but it takes hours to come back from dehydration). And please, leave the anti-inflammatory drugs in the cabinet for real injuries!

Most of all, everyone is individual, so you’ll have to tweak your fluid and food intake to find your gold standard, but keep in mind the nuances described above, and your GI symptoms should quickly dissipate.


5 Comments » | Posted in Nutrition, Running, Training by Osmo Nutrition

Chris Carmichael gets OSMO’d

Friday April 4th, 2014

OSMO is proud to be working with Chris Carmichael and supporting the hydration needs of his athletes at his camps. We recently checked in with him….

You’ve been coaching and doing your camps for many years now and have probably tried just about every nutrition/hydration product out there. How did you find OSMO and why did you want to work with them?

I started working with Stacy Sims a few years ago and she worked with CTS on some R&D projects related to her research on thermal stress and hydration. At the time OSMO was in its infancy but it was clear that it had great science behind it. And more recently, once I tried the product I was impressed. It works exceptionally well for me and we’ve had great success with the products at training camps.

Of all their products which is your favorite and why?

I like the Active Hydration in Blackberry best, because it works very well and seems to be very gentle on an athlete’s GI system. I’ve had the opportunity to use it in very hot environments, meaning I was consuming a lot of fluids, and not only did my legs feel good but my stomach felt great all day.

What is the biggest piece of advice with regard to nutrition/hydration that you give to the athletes that you work with?

Stacy actually distilled a message I’d been telling athletes for years into a much simpler explanation. Your nutrition program can’t work unless you’re properly hydrated. If your hydration strategy is off, it will negatively impact your ability to process calories and get that energy to working muscles. And since you can come back from an energy crisis quickly, but coming back from a hydration crisis a much longer process, I advise athletes to prioritize hydration and then focus on caloric replenishment.

OSMO is a fairly new product line so I’m assuming some people may ask you about it – what is the first thing you tell them?

The first thing I tell people is that they need to try it. And not just once. A sample of a sports nutrition product only tells you that you like the taste. To determine if the product works you have to use it consistently for a few days to a few weeks. That’s part of the reason we use OSMO at our training camps, so athletes get to experience how well it works, not just how good it tastes.

If you could invent a new OSMO flavor what would it be and why?

I’d probably stick with something tried and true – and try to make it better. A chocolate or espresso/caramel version of acute recovery would be something I’d look forward to.

To learn more about Chris Carmichael and his training programs and camps, be sure to visit:

No Comments » | Posted in Hydration, OSMO Athletes, Training by Osmo Nutrition