She Runs Eats Performs (Runners Health Hub)

Don't be the runner who "bonks"!! "Bonking" (or hitting the wall) is a phenomenon synonymous with running and is described as an “iconic” feature of marathon distance events occurring around the 20mile (30Km) mark. Did you know that approximately 40% of marathon runners experience Hitting the Wall in any given race…that is high!! So, to help you understand this phenomenon a little more and hopefully prevent it occurring on YOUR marathon events we:

1. Outline what “Hitting the Wall” is and why it may occur
2. Discuss the impact on a runner of “Hitting the Wall”
3. Focus on training and nutrition to help avoid experiencing “Hitting the Wall” 

SHOW NOTES

(04:43)

Defining what Hitting the Wall is and establishing the relationship between glycogen status, fatigue and the onset of this phenomenon. 

(09:39)

Considering some of the Risk Factors to Hitting the Wall occurring during a marathon event including:

• Poor glycogen stores
• Poor pacing
• Age
• Gender
• Being a novice/first time marathon runner

(15:06)

FEMALE FACTORS:

1. Females being less likely to HTW than males
2. Females being better at pacing the marathon than males (therefore less likely to HTW) as I mentioned earlier, but also:
3. Some research has suggested that females are physiologically better suited to distance running than males e.g. have a greater utilisation of stored glycogen and are able to run aerobically at a higher percentage of maximum O2 uptake than their male counterparts
4. Some research has noted that females take marathon distance more seriously therefore train appropriately whereas males tend to be more “bullish” and have an abundance of “bravado” in their approach to a marathon…even in the face of limited training
5. If a female HTW, it tends to be with less intensity than in males
6. If a female HTW, she is more likely to recover than a male 

(18:05)

Outlining the signs and symptoms of Hitting the Wall including:

• An abrupt slowing of pace
• An overwhelming feeling of fatigue
• Poor concentration
• An overwhelming desire to walk

And discussing potential recovery strategies from Hitting the Wall

(27:18)

Thinking about approaches to training to help minimise the risk of Hitting the Wall occurring during a marathon

(32:32)

Focussing on nutrition strategies pre and during the marathon to help prevent Hitting the Wall

(44:53)

KEY TAKEAWAYS:

1. Hitting the Wall is a familiar experience for many runners during a marathon event and is characterized by a sudden and dramatic slowing of pace around the 20 mile (30Km) mark
2. Runners tend to hit the wall due to a combination of factors including: inadequate fuelling and poor pacing decisions
3. Research suggests that Hitting the Wall has both a physiological and a psychological element to it
4. So, a marathon runner needs to be both physically and emotionally prepared ahead of race day
5. Carbohydrate intake pre and during the race is fundamental in limiting the chances of a marathon runner Hitting the Wall
6. BUT….if all else fails and you do HTW, remember as physically and psychologically challenging as it may be…it is only temporary!! Having this knowledge alone may be enough to get you through it and to the finish line!!

RELATED TOPICS

Fuelling Marathon Running

Your Marathon: Run Refuel Recover

This is the second episode of our Listeners Nutrition Clinic where we answer questions we have received from YOU, our listeners and followers.

These are questions linked to YOUR nutrition for your running, performance and personal goals….so, if you have any questions you would like us to answer/discuss in this space then do get in touch with us at hello@runnershealthhub.com.

We host this Listeners Nutrition Clinic periodically, and we choose 3 questions we have received from our listeners to discuss giving some TIPS that will hopefully support the individual posing the question…but also give you all some food for thought.

In this episode we answer:

Q1. Anne has asked How does glutamine help with recovery after training? What does it do and is glutamine appropriate for recovery and or to help leaky gut?

Q2. Claire asks “am I doing too much training and what is too much?

Q3. Jane asks for Tips on supporting breathlessness following a Covid Infection – something that seems to affect many runners.

SHOW NOTES

(01:45)

What is Glutamine and food sources of this conditionally essential amino acid

(03:22)

The role glutamine has in biological functions and in sports nutrition.

(05:37)

Is glutamine supplementation appropriate for supporting recovery and how can it support digestive health? Plus other key nutrients to consider for gut healing including Vitamin D, Zinc, Vit A, polyphenols and many more ….. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8087346

 (09:21)

A cautionary word about when it is not appropriate to use l-glutamine as a supplement i.e. when taking anti-convulsant drugs or when a cancer patient.

 (10:09)

Claire asks “am I doing too much training and what is too much? Claire is in the latter stages of marathon training.

(13:13)

Karen gives insights into the importance of including a rest day in your training plan.

(15:33)

Tapering strategies to support a runner in the lead up to a race.

(17:19)

Why a strict 3-week tapering phase is best practice and a reminder to pay attention to fuelling your energy requirements during training, it's so important to adjust and increase your food intake in line with the amount of training that you are doing.

(23:46)

Jane asks for Tips on supporting breathlessness following a Covid Infection. This is a common experience - other listeners and FB Group members have told us they are finding it difficult to be anywhere near the run fitness they had pre covid. Breathing is difficult and therefore pace has dropped.

(25:04)

A personalised nutrition approach to analysing the imbalances related to long-covid symptoms.

(27:13)

Underlying reasons which may be contributing to breathlessness. How a deficiency in vitamin K may be implicated.

(31:03)

Utilising mycotherapy as a nutritional intervention to support respiratory health.

(32:41)

How the English National Opera Breathe programme has shown improvements in the reduction and breathlessness in running in post-covid study participants. 

https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(22)00125-4/fulltext

Eating Enough to Run?

Low energy availability for performance is something that many athletes may suffer from. It may be as a result of trying to lose a little weight or trying to maintain a low weight for your sport. It may happen consciously or it may be that an athlete’s slips into this state without an understanding of what is occurring.

In this episode we are going to delve into the health and performance consequences of low energy availability before giving you some ideas of how to seek help and support if required and some hints and tips on how to avoid slipping into this scenario. 

SHOW NOTES

(05:18)

Why is it important to discuss this topic? 

Well, The short answer is because appropriate energy availability is essential for attaining and also maintaining exercise performance. But to expand on that: energy availability is dependent on energy intake from the diet matching the energy expenditure of exercise, where the energy expenditure of exercise is calculated as the energy expended, above that required for daily living. BUT for many runners (and other athletes) there is a mismatch between the two, leaving inadequate energy to support the normal functions of the body and exercise performance. 

Optimal energy availability for the healthy physiological functioning of the body is typically achieved at an energy availability of 45 calories per KG of free fat mass per day. Free fat mass is used as a measure because it is a good reflection of the body's most metabolically active tissue. 

(12:50)

The health effects of low energy availability (LEA) include:

Endocrine disruption –It is thought that hormones become disrupted in an effort to conserve energy for the most important bodily functions and processes.

Sex Hormone disruption –especially a decrease of oestrogen and progesterone production in women and testosterone in men potentially leading to fertility issues. 

Menstrual dysfunction – Low Energy Availability is thought to affect Gonadotropin Releasing Hormone pulsitility within the Hypothalamus, which then leads to the disruption to Leutinising Hormone and Follicle Stimulating Hormone, and oestrogen/progesterone, 

Impaired bone health – generally linked to amenorrhoea (loss of periods) and affects BMD, bone turnover, bone strength and an increased risk of stress fracture. 

Reduced Resting Metabolic Rate - as a result of reduced T3 thyroid hormone production. Appears to be really prevalent in endurance athletes.

Impaired blood cell formation and turnover (haematopoiesis) – this appears to be linked to low iron availability as a result of Low Energy Availability.

Compromised immune function – leading to increased risk of infection (such as URTI), inflammation, injury as well as GI symptoms. 

Impaired cardiovascular health – low oestrogen levels are associated with atherosclerosis and poor lipid status ie DHL/LDL levels. But severe Low Energy Availability (LEA) and Eating Disorders (ED) may lead to significant Cardiovascular changes including: irregular heart beat and hypotension

Gastrointestinal dysfunction – including altered sphincter function, delayed gastric emptying, constipation and increased intestinal transit time

Compromised muscle function – a daily protein intake of less than 30Kcal per Kg of free fat mass is known to reduce muscle synthesis

Psychological issues - are closely linked to LEA and these issues may precede or be caused by LEA. A higher drive for thinness, which is associated with DE/ED is one of the known leading triggers of LEA.

(22:56)

Low...

HWHR Macros for Midlife

Have you ever considered what YOUR protein, carbohydrate, and fat needs are as you move into midlife? 

In this episode we explore some of the natural physiological changes of ageing and how these changes may impact on a female runner and her macronutrient needs. 

We delve into the loss of lean body mass and the increase in fat mass and their impact on running performance, risk of injury and the development of certain health conditions. 

BUT, it isn’t all negative, we also explore how nutrition, lifestyle and your running could support YOU in transitioning through midlife healthy, fit and injury free so you can continue enjoying your running into old age.  

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

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Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

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We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(01:34)

Introducing 2 key physiological changes occurring with age before moving on to discuss them in more detail:

• Loss of lean body mass (muscle and bone)
• Increase of fat mass

Highlights include:

(02:43)

Bone Mass:

• Peak bone mineral density (BMD) achieved by the age of 25yrs – 30yrs 
• Reduction in BMD begins at 45yrs of age for women and 50yrs of age for men
• BMD reduces by approx. 1% per year in women and by approx. 0.3% in men
• Weight bearing exercise is known to support BMD

(06:59)

Muscle Mass:

• Loss of muscle mass is by approx. 1%-3% per year
• Loss of muscle mass increases to approx. 50% from aged 80yrs
• Loss of muscle mass thought to decrease by 3% per DECADE from aged 30yrs
• Strength exercise is known to support muscle mass

(11:38)

Fat Mass:

• Fat mass increases in people during their 50s and 60s 
• Fat mass begins decreasing from age 70yrs onwards
• Hormonal changes thought to be the principle driver of weight gain in women
• Fat gain is thought to be less in runners (and other active people) compared to their sedentary counterparts.   

(15:18)

Moving on to discuss the impact of the physiological changes of ageing on a female midlife runner including: 

Bone Mass:

• Increased risk of stress fracture
• Increased risk of developing osteopenia and osteoporosis

(17:50)

Muscle Mass:

• Reduction in muscle strength
• Increased risk of injury

(20:09)

Fat Mass:

• Reduced motivation for running
• Low energy

(26:54)

Now considering the individual macronutrients (protein, fat and carbohydrate) and a midlife female runner’s energy needs for each:

Reduced carbohydrate need due to:

• Lower metabolic rate
• Potential for weight gain
• Decline in the way carbohydrate is...

2020 Review

We thought rather than a nutrition topic this week we'd do a bit of a review this year, it’s nice to take time to reflect on the year and in particular some of the subject areas we have covered and how it’s been for us as runners during COVID.

We would like to say a really BIG THANK YOU to everyone who has supported us and listened to our episodes throughout the year. We launched towards the end of April 2020 and have published 40 episodes!

We have covered so many topics, our aim has always been to share our expertise and demystify sports nutrition so our listeners may apply practical nutritional ideas to their running food plans. We’ve chosen topics based on the questions we are asked from our clients and the members of our FB GROUP “Easy Nutrition for Healthy Runners HUB”.

So far, our themes have focused on PERFORMANCE, BODY COMPOSITION, PROTECTING IMMUNE SYSTEM (very topical this year), INJURY PREVENTION AND RECOVERY, DIGESTIVE HEALTH, FEMALE HEALTH CONCERNS (Healthy Woman Healthy Runner) and PRACTICAL FOOD IDEAS.

We are always looking for suggestions on topics you'd like us to cover, so please send your ideas to hello@runnershealthhub.com

We wish you all a very HAPPY, HEALTHY and enjoyable running year in 2021. With very best wishes from Aileen and Karen xx

 Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at hello@runnershealthhub.com

Happy Running!

Aileen and Karen

www.runnershealthhub.com  

Make Bone Building part of your food plan. Endurance runners are at risk of bone stress injuries, and a high percentage of midlife females are also at less a risk of losing bone mineral density, leading to a risk osteopenia or osteoporosis, which in turn increases the risk of bone injuries.

Women should be concerned about bone health at every stage of life … what you do now will pay dividends in older age. Today we’ll share our suggestions for a bone building food plan which can become part of your everyday nutrition.

The KEY Imbalances which drive Bone Mineral Density loss are inflammation, low protein intake, poor glycaemic control, hormonal imbalance (stress hormones/sex hormones) and compromised digestion, so following food plan to support these imbalances is key.

We’ll cover:

1.    What you need to consider for an optimal bone building food plan

2.    Our suggestions for meals and snacks

3.    Tips to ensure you promote optimal absorption of structural bone building nutrients

 SHOW NOTES

(03:02)

What is the personal motivation to include bone building nutrients into our food plans. 

(04:25)

How a LOW GL and anti-inflammatory food plan including bone building nutrients support the underlying reasons for poor bone health. 

(06:51)

Following a healthy everyday nutrition balance plate will support a low GL food plan which may be enhanced by choosing foods containing bone building nutrients.

(08:47)

Protein requirements for mid-life women. Ideally being 1.2g-1.6g protein/kg/body weight per day. You do not need to calculate every gram of protein but please ensure you eat adequate protein at every meal and snack and it’s best to spread your protein intake across the day. Our MANTRA is “eat protein with every meal and snack”. Another tip would be to add a protein shake into your daily plan to help you hit your protein targets.

(09:54)

Requirements for Calcium, Magnesium and Vitamin D.

(11:52)

Tips on how to assess your food intake of key bone building nutrients.

(14:28)

A bone building food plan relies on taking every opportunity to add foods rich in calcium and magnesium as well as some key trace minerals such as: boron, manganese, selenium, silicon, strontium, zinc and copper.

(15:30)

Our favourite food choices to maximise calcium content.

(16:49)

Bone Building Breakfast Choices.

(21:03)

How to add magnesium rich foods.

(23:31)

Bone Building Meals – for lunch and dinner – focusing on soups, salads and vegetables alongside calcium rich protein choices.

(29:15)

How do you make or choose a soup which is in line with your health and training strategy? To help you solve the dilemma we created our Free TOP 10 Soups for Runners EBOOK! Download our fabulous free ebook TOP 10 soups for runners

(31:41)

Optimising absorption of bone building nutrients.

There are some foods (phytates and oxalates) and drinks (caffeine, soft fizzy drinks, alcohol) which may affect your ability to absorb and retain nutrients. The most effective thing to do is to minimise your intake of these classes of foods and if you do eat them, it’s best to consume them away from your bone building meals and snacks.

We also review and interview with Dr Deanna Minich on the Funktional Nutrition Podcast and Dr Minich’s paper Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived...

Run Lean Run Fast 

Body composition is important for a runner. High body fat and low lean muscle could result in slow, sluggish running, however low body fat may result in injury, illness and muscle breakdown. 

In this episode we’re talking dietary and training approaches to attaining optimal body composition, and also identifying factors influencing the ability to achieve an “ideal body composition”.

Show Notes

(06:53)

How genetics play a part in an individual’s body composition. 

(09:40)

We speak about energy in versus energy out, and does it need to be in a negative balance for weight loss to occur.  

(12:12)

Understanding the importance of food quality and nutrient density of foods we eat to encourage changes in eating patterns and food choices we make. 

(20:43)

Reviewing the female factors linked to optimal body composition eg. REDs, female focus on an ideal body weight and menopausal weight gain.

(26:05)

We review nutritional approaches to losing body fat and gaining lean muscle. 

(32:00)

Challenges people face when trying to achieve ideal body composition e.g. resistance weight loss, peri-menopause and menopause, yoyo dieting, low metabolic rate, imbalance of female hormones, over/undereating, toxic load. 

(41:41)

Benefits of ideal body composition for a runner e.g. speedy recovery, lighter and faster running and increased energy.

(42:40)

Moving on to the risks of suboptimal body composition e.g. sluggish running, muscle wasting and increased risk of injury/illness.

(49:11)

Key Takeaways:

• Body composition is important for running performance
• Be mindful of what you are striving for in body composition – is it realistic and healthy?
• A combination of a nutrition plan and exercise (mix of resistance and cardiovascular) is important to achieve appropriate body composition
• A general approach to macro nutrient composition would be healthy fat intake, optimal protein and strategic use of carbohydrates in line with training
• Remember to assess the benefits and risks to balance your health with your running goals
• Personalised plan to nutrition is always best

Related Episodes:

Sports Nutrition Foundations for Female Runners

Macronutrients to Help Runners go Faster and Longer

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our

Nutrition Periodisation for Runners

In this episode we look at Nutrition Periodisation. You may not have heard of it, which is understandable as it is a fairly new concept. Think about your running, do you ever consider YOUR nutrition in relation to your running training calendar? Do you ever think about your food intake and its correlation with the various phases of your training for example pre-race phase or rest and active recovery phase? In this episode we discuss the phases of Nutrition Periodisation and how manipulating your nutrient intake could support YOUR training, resulting in physiological adaptations known to enhance running performance.

Show Notes

(03:44)

Defining Nutrition Periodisation and outlining its various titles. Nutrition Periodisation is interpreted in various ways, however it is outlined here as 4 phases throughout the calendar year. Moving on to suggest what an athlete’s training programme may look like during these 4 phases.  

(06:45)

Outlining the other interpretations of Nutrition Periodisation including the physiological adaptations achieved through planned and purposeful manipulation of nutrition as well as exercise. Manipulating nutrition on a daily/weekly or over months/years is also discussed here as an approach to achieving physiological adaptations and enhanced performance.  

(13:00)

Moving on to discuss the influence of nutrition periodisation on muscle adaptation with a focus on protein and antioxidants.    

(17:29)

Thinking about the performance enhancing effects of nutrition periodization with carbohydrates being the principle macronutrient discussed. Strategic carbohydrate feeding is known to be capable of increasing the production of carbohydrate transporters in the digestive tract, thus increasing the amount of glucose transported into the bloodstream for readily available energy. But low carbohydrate feeding is also thought to enhance performance, this is also considered. 

(24:51)

Looking at the 4 phases of nutrition periodization and thinking about WHAT food and nutrition to consider and WHY during each phase. 

(38:56)

Key Takeaways:

1. Nutrition Periodisation is known by several names and there are various approaches to it. Eg. it may also be known as Periodised nutrition and may be split into 4 x phases throughout the year, or broken down into nutrition periodised “for the work required”.    
2. Nutrition periodisation essentially is the nutrition and energy needs of an individual in an effort to support their sports training…training and nutrition go hand-in -glove.  
3. Ultimately Nutrition Periodisation is in place to support adaptations to enhance performance 
4. Most research focuses on the adaptation and performance effects of manipulating the macronutrients, however remember the micronutrients are important too. 
5. Remember to consider the practical aspects of nutrition periodization ie. will you have to travel to competition? If so, what can you take with you? What will be available on the course?  
6. Additionally, practicing with these foods during training is important to reduce the risk of digestive issues during competition/race 
7. Finally remember, remember the foundations of good sports nutrition begin with an everyday healthy diet and this should run through every phase of training….even during your rest phase!!  

Related Episodes: 

Ep 2 Macronutrients to Help Runners Go Faster and Longer

Beetroot for Running Performance

Do you like beetroot? Have you thought about using it strategically to enhance your running performance? 

In today’s episode we discuss the nitrate compounds within beetroot (and other foods) and how they could potentially support your running training as well as keep your heart healthy. 

 We begin by determining what nitrates are, how they work within the body and how they support health.  We then delve into how these nitrate compounds may impact your running performance and then we end by looking at which foods contain nitrates and sharing some meal and snack ideas for you to introduce into your nutrition plan for your running.

Show Notes

(05:00)

Defining nitrates found in certain foods and outlining how they are metabolised to Nitric Oxide and utilised in the body to support heart health and sports performance. The impact of oral microbiota (mouth bacteria) on the conversion of nitrates to their bioactive form are considered whilst also focusing on potential lifestyle factors leading to reduced quantity and diversity of mouth bacteria. Factors such as: antibacterial mouthwashes and chewing gum 

(11:23)

Summarising what has been discussed before moving on to delve into the impact of nitrates on sports performance, which includes: 

• Greater power output, 
• Improved VO2Max
• Reduced oxygen cost of low impact exercise

all of which will support overall sports performance.

Current scientific research into the subject of nitrates and sports performance are also discussed. We also deliberate their outcomes and what that means for us as amateur/recreational female runners. 

(18:17)

Outlining how nitrate supplementation through food/beverages could be introduced into a nutrition plan to maximise the ergogenic effects.

(21:28)

• Introducing the Female Factors:
• Insufficient research into this topic on female athletes
• Women generally have increased levels of nitrates in the body besides men
• Following consumption of nitrates women appear to experience a greater elevation of blood nitrates and nitrites besides men
• Following nitrate supplementation, women have a lower resting blood pressure than men 

(27:56)

Moving on to discuss how nitrate rich foods could be introduced into the diet to support your running training. The foods being discussed are: 

• Beetroot
• Rhubarb       
• Spinach

Lots of lovely meal and snack ideas are shared

(36:45)

Key Takeaways:

1. Nitrates are compounds found in various vegetables including beetroot and rhubarb that are known to have benefits in supporting heart health, reducing the risk of stroke, lowering BP and increasing sports performance
2. Optimal oral microbiota is needed to support the conversion of nitrates to nitrites and certain lifestyle factors are thought to reduce its levels and diversity including the use of mouthwash and chewing gum
3. Nitrites are metabolised into Nitric Oxide, which is thought to have the most performance enhancing effects. 
4. Remember nitrate intake needs to be between 6 mmol to 8mmol, which is the equivalent of 500ml beetroot and this needs to be consumed approx 2–3 h before exercise for enhanced effects
5. The performance enhancing effects of nitrates include: Greater power output and improved tolerance to high-intensity exercise BUT no studies have yet shown any performance benefits during prolonged endurance exercise. So the benefits to your running may be around the strength and HIIT exercise you complete to support your endurance running.
6. Finally, there are many delicious foods out there...

There is SO much information in the media and in magazines about what to eat to enhance running performance….but how much of it is actually evidence-based and factual rather than just being sensationalist?? This plethora of information can lead to confusion for many runners on what to eat to fulfil their running goals.  

Karen, one of your Podcast hosts, attended the ISENC (International Sports and exercise Nutrition Conference) in Manchester in December. This conference is dedicated to outlining and discussing the most up to date science and research in the world of sport and exercise nutrition. 

So, in this episode we share some of that information with you so you feel informed when making YOUR food and nutrition choices to support your run training. The  two principle topics we focus on are:

• Overtraining Syndrome and Relative Energy Deficit in Sport and how they potentially overlap
• Dietary Fibre and its potential role in sports performance 

SHOW NOTES

(07:13)

Defining Overtraining Syndrome (OTS) and Relative Energy Deficiency in Sport (RED-S):  

Overtraining syndrome: is viewed as a condition associated with a long-term imbalance between training and recovery and is generally characterized by:

• Reduced sports performance 
• Fatigue
• Mood disturbances 

It is thought to affect between 20% and 60% of athletes throughout their careers.

It is grouped in with functional and non-functional overreaching, but compared to these conditions OTS is the most severe and reflects a chronic accumulation of training and non-training stressors that can take months to years to fully recover from.

Relative Energy Deficiency in Sport: In 2014 the International Olympic Committee (IOC) defined RED-S as:

“….a syndrome resulting from relative energy deficiency that affects many aspects of physiological function…..”  

and this is thought to be as a result of inadequate energy intake (EI) compared to energy expenditure of exercise (EEE) and daily living, resulting in poor health and reduced sporting performance

(10:00)

Establishing the possible overlap between these two conditions:

Current research is focusing on low energy availability (LEA) being what underpins both conditions

Note: LEA = inadequate energy intake (EI) compared to energy expenditure of exercise (EEE) and daily living

There also appears to be symptoms common to both conditions including:

• Poor performance
• Poor recovery from training
• Fatigue
• Mind/mood symptoms

(23:54)

Uncovering the latest research on the use of dietary fibre to enhance sports performance. 

Studies have revealed that limiting fibre intake could reduce the diversity of an athlete’s microbiota as well as reducing the health of an individual’s gut bacteria. 

Additionally, current research has shown that Short Chain Fatty Acids (produced from the fermentation of certain dietary fermentable fibre by the gut bacteria) appear to support sports performance both directly and indirectly.

Note: Fibre is fermented into SCFAs in the large intestine by specific bacteria called Saccharolytic microbial species. The 3 key SCFAs produced are called Acetate, Proprionate and Butyrate and produced in a ratio of 60:20:20 respectively. 

(30:36)

Outlining ways in which Short Chain Fatty Acids are thought to support sports performance:

• All three are thought to increase overall energy expenditure
• All three are involved in altering substrate oxidation (increasing fat metabolism/oxidation and reducing CHO metabolism) therefore possibly helping preserve glycogen stores
• It has been found that...

Health for Runners (Part 2)

Bone health is important at every age stage. Bones develop through childhood and our teenage years reaching peak bone mineral density by our late 20’s. Having good nutrition for bone health during those years is crucial. Most people are probably aware that BMD decreases with age from about 40 years old and especially during menopausal years, which may lead to Osteopenia and Osteoporosis. Often these conditions go undetected until someone has a fall/fracture.

 A bone stress injury can stop a runner in her tracks and may even lead to a longer term injury, so looking after your bones as a runner is important for health and a long enjoyable running life.

 In Episode 21, Bone Health for Runners (Part 1), we discussed what makes healthy bones, the causes of stress fractures in runners as well as an introduction into nutrition and lifestyle to support optimal bone health. 

 In this episode Bone Health for Runners (Part 2) we delve deeper into specific nutrients required for strong bones and discuss some lifestyle factors to also promote bone health. We highlight the key bone building nutrients, why we need them, their food sources, and how to maximise their bioavailability.

Specific nutrients addressed in this episode include:

• Calcium
• Vitamin D (and K2)
• Magnesium
• Quick mention of omega 3 fatty acids and other important micronutrients

This episode also includes a Q&A section where questions received from Part 1 are answered.

Show Notes

(02:14)

A quick recap of the nutritional points discussed in Part 1 

(07:33)

A quick look at Calcium and its many functions in the body before moving on to focus on its key role in bone health. Also, discussing some food sources in addition to dairy food, which is widely associated with its calcium content. 

(10:38)

Thinking about calcium bioavailability i.e its absorption and availability to the body for use. Vitamin D comes in to play here.  

 (13:23)

Considering Vitamin D status as a means of supporting calcium bioavailability and optimizing bone health. Discussing its anti-inflammatory properties alongside its ability to absorb toxic substances in the absence of sufficient micronutrients in the diet. Dietary supplementation of Vitamin D also addressed here. 

(17:59)

Moving on to discuss the importance of magnesium in forming the bone matrix and emphasising how magnesium and the other nutrients discussed work in synergy, not alone. Also, exploring the ratio of magnesium to calcium required in food and nutritional supplementation for optimal calcium function.    

(21:31)

A quick shout out for Omega 3 FAs and other important trace minerals including: Boron, Manganese, Selenium and Copper. 

(25:55)

Q&A section. Questions from Part 1 are answered here including topics such as:

• Getting sufficient bone specific minerals when following a dairy free diet
• Tea/coffee and bone health
• Phytoestrogenic foods and their links to bone health
• Nutrition to support bone healing following g a fracture or stress injury

(40:55)

Key Takeaways:

• Important to have optimal levels of all BONE BUILDING nutrients in your food plan and possibly your supplement plan 
• Focus on Calcium, Magnesium, Vitamin D and K2 alongside a range of trace minerals 
• Ensure Calcium: Magnesium Ratio is 2:1 
• Optimal Nutrient status is important to minimise risk of absorbing toxic minerals 
• Include 1-2 portions of phyto estrogenic foods every day 
• When recovering from a fracture ensure you have optimal amounts of protein, fruit and vegetables and omega 3 oils in...

Designing Your Personalised Nutritional Blueprint

Having a foundational everyday nutrition plan supports general good health and energy and to some degree will protect from ill health and developing chronic diseases.

However GOOD Health is not OPTIMAL health and doesn’t always deliver PEAK PERFORMANCE.

As nutritionists utilising the functional medicine, we consider every individual to be unique and recommend personalised nutrition and lifestyle plans rather than a ‘one size fits all’ approach.

You have individual requirements for nutrients based on your genetic make-up, your environment and your lifestyle. Equally important is to consider how your body systems are functioning to enable you to get the best from your food.

As part of our Healthy Woman Healthy Runner METHOD we use a Personalised Nutritional Blueprint as a point of reference document so our clients always know what, when and how much to eat for your personal health and running goals …. and it’s a document you can update every few months, so you are always adapting your blueprint to meet your current goals. In this episode we are sharing how we use this tool to support personalised nutrition plans.

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

SHOW NOTES

(04:14)

An overview of our Healthy Woman Healthy Runner METHOD

Healthy Woman Healthy Runner follows a step-by-step approach, basically we walk you through a process which focusses:

·     Set YOUR health and running goals

·     Focus on YOUR optimal body composition and energy levels with foundational nutrition

·     Reset and balance YOUR hormones

·     Work out what YOU require for recovery and recharging energy

·     Finally, we help you create an eating plan to support YOUR Running Results

·     All the steps layer and complement each other to help you reach your Healthy Woman Healthy Runner goals

Foundational nutrition is key, the BLUEPRINT is a document which adapts broad concepts and advice to take account of an individual’s specific requirements to support their individual body composition goals, plus adding in therapeutic foods choices to support health conditions and injury healing or prevention, and also adapting macros and energy requirement for training, exercise and activity levels. All of which is to help shape up, balance female hormones, feel energetic and give you a nutrition edge for great running performance.

(09:37)

Key information required to create and design a personalised nutrition blueprint

·     Current health status (including underlying health conditions or medical...

Many runners experience illness and infection, especially upper respiratory tract infections and digestive illness and concerns. These issues can lead to time away from running, or at least a reduced training load until fully recovered, which can be frustrating.

There appears to be significant developments in the approach to supporting an athlete's immune health nutritionally, so here we outline the current scientific thinking on this subject. 

We give you:

1. An overview of the potential paradigm shift in optimising an athlete’s immune health

2. An introduction to the nutritional influence in supporting this paradigm shift

3. Some ideas of how to introduce the nutritional recommendations into your meal plan

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 SHOW NOTES

(05:23)

Outlining the key paradigm shift with regards to immune health and athletes and discussing the new and current scientific thinking. 

The paradigm shift involves the concept of immune reset resistance versus immune tolerance

(11:16)

FEMALE FACTORS:

Two recent studies carried out on female athletes showed that approximately HALF of them were classified as having low energy availability (LEA). This LEA appeared to be associated with a 4-8 times higher risk of developing an upper respiratory tract infection (URTI). It must be stressed that it was an association with, rather than a causation of an URTI. BUT it does suggest that LEA may be a risk factor for reduced immunity and infection. 

(12:38)

Delving into the nutritional influence in supporting this paradigm shift in immune health of athletes. 

The key nutrients of interest include:

• Protein
• Probiotics
• Vitamin C 
• Vitamin D

(28:22)

TIPS on introducing Probiotics and Vitamin C into a regular meal plan

(37:09)

Giving advice regarding testing Vitamin D levels

(38:18)

KEY TAKEAWAYS

1. The current scientific thinking about immune health in athletes is shifting from the concept of immune resistance to the idea of immune tolerance
2. Focusing on immune tolerance it thought to mean more targeted nutritional supplementation could be used in reducing the infection burden in athletes 
3. Regarding immune tolerance in athletes, the current nutritional focus is on Protein, Probiotics, Vitamin C and Vitamin D
4. Introducing adequate amounts of foods containing these nutrients/microbes into your meal plan on a regular basis may be sufficient to maintain already adequate levels
5. BUT…if insufficiency or deficiency in any of these nutrients/microbes are present then nutritional supplementation may be required
6. Finally, we recommend you work with a qualified practitioner when considering nutritional supplementation as requirements and suitability of supplements needs to be personalised

Related Topics:

Endurance Running and Immune Health

Spotlight on Probiotics for Performance

Spotlight on Vitamin C for Runners

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are...

Endurance running and the Immune system

A healthy Immune system is vital for everyone at all times. This year during the COVID-19 pandemic the immune system is something talked about amongst everyone. As runners we have a vested interest in being in peak health so we can run and race all year round and particularly in these times we are all really keen to doing everything we can to protect against possible infections.

We focus on:

1. The impact of endurance running on our immune system

2. The female factors we need to consider for immune health

3. How you may support your immune system nutritionally

Show Notes

(04:09)

An introduction into the importance of a healthy immune system for a runner and for everyday health.

(07:54)

Insights into Professor David Nieman’s research on the impact of long-distance endurance running and potential for suppressed immunity leading to post race and training infections, and why running more than 20 miles a week can increase risks of infections or illnesses.

(11:00)

The 60/60/60 approach to managing your training to reduce risks of suppressed immunity as a runner.

(15:27)

A quick overview of how the immune system functions and what may happen when the immune system is suppressed.

(19:00)

The potential risks to a runner if their immune system is suboptimal – upper respiratory infections and compromised recovery from injury and illness.

(22:36)

Karen’s personal insights into utilising nutrition to recover from injury.

(27:08)

The female factors we need to consider for the immune system and insights into autoimmune conditions.

(33:25)

How to support our immune systems for everyday health, but also as a runner plus a look at some key nutrients to support the immune system e.g. Vitamin D, Polyphenols and Beta Glucans

(39:00)

A spotlight onto research about carbohydrates and the immune system.

(41:32)

Tips on using antioxidants as nutritional supplements.

(43:51)

Supporting nutrition for your immune system with your food plan.

(46:12)

Key Takeaways

• Moderate and consistent exercise promotes the immune system
• Marathons and ultra marathons can lower your resistance for 24 to 72 hours afterwards
• Try the 60/60/60 approach which means run less than 60 miles a week, mostly at low intensity (60% of max VO2 corresponds to 75% of max heart rate), and mostly in workouts that are less than 60 minutes at a time to minimise negative impact on the immune system
• Eat optimallly - macronutrients (Protein, Carbohydrate and Fat) and micronutrients (vitamins and minerals)
• Test for Vitamin D
• Eat foods containing polyphenols beta glucans, zinc, selenium, vitamin C, other antioxidants, omega 3 fats
• Focus on consuming quick release carbohydrates at timed intervals during training and races

Related Episodes:

Nutrition Basics for ALL Runners

Vitamins and Minerals for the Female Runner

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith

Today we are SPOTLIGHTING FOOD FOR …Snacks for Runners.

We are going to talk about

1. How to use snacks strategically to support health and running

2. The Ideal Nutrient Composition of snacks pre, during and post running

3. Practicalities around being organised with snacks

4. Our favourite snacks and suggestions for you to try

SHOW NOTES

(01:01)

How snacks may be used strategically for health and body composition goals as well as pre, during and post run fueling. We talk about the pitfalls of grazing and a reminder of the importance of adding in the energy value (calories) into your overall energy requirement calculations.

(09:04)

The Ideal Macronutrient Composition of snacks pre, during and post running.

(11:31)

The importance and timing of quick release carbohydrate foods pre and during training.

(13:52)

Karen’s personal choices of quick release carbohydrate snacks

(15:18)

Post Recovery Snacks – what to eat within 30 minutes and what to eat 1-2 hours after your run.

(24:55)

Our favourite snack suggestions for you to try.

(27:39)

What ingredients Karen includes in her homemade bars and how she makes them so they don’t crumble or break up when running!

(32:28)

Quick Release Snack Ideas for the 30-minute window at the end of a run and Aileen’s post run recovery juice of watermelon, coconut water and honey. Plus, some easy snack meal ideas. 

(39:47) 

Key Take Aways 

1.    Use snacks strategically for pre, during, post run fueling and recovery.

2.    Quick Release CHO snacks can support you to optimise glucose uptake and glycogen storage which will help keep your energy levels consistent during a long run and optimize recovery post run.

3.    Be aware of the additional Energy Intake from snacks in your overall Energy Intake Vs Energy Expenditure calculations but don’t sacrifice these running snacks if your goal is weight loss – just be mindful and strategic in their use.

4.    POST RUN – have a QR CHO snack within 30 minutes and a larger snack or meal within 1-2 hours of a long run in the ratio of 4:1 CHO:Protein

5.    Finally remember to download our free guide TOP RUNNING SNACKS and Nutrient Timing.

Related Topics:

FOOD FOR ... PRE TRAINING

FOOD FOR ... DURING TRAINING

FOOD FOR ... POST TRAINING

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our

Fuelling the Ageing Runner

Ageing is a natural part of life’s cycle but as runners we want to age in the most healthy way possible. In today’s episode we will be discussing the physiological effects of ageing including changes to the cardiovascular system as well as the digestive and endocrine system. We introduce stories of some inspiring older individuals who are still enjoying an active life in their 70s and 80s before moving on to discuss key nutrients and foods to consider to ensure YOU stay on top form.

Show Notes

(03:54)

An outline of this episode: the physiological changes of ageing in runners, how these changes impact on the nutritional requirements of the ageing runner, what a runner can do nutritionally to support healthy ageing. 

(05:24)

Considering the physiological changes of ageing and how they would be pertinent to a runner? Discussing aspects including reduced muscle mass, digestive health and cardiovascular decline.  

(10:54)

Thinking about biological age versus metabolic age before moving on to discuss potential reasons for weight/fat gain as we age.   

(15:25)

Delving deeper into cardiovascular decline with age and how it impacts on overall health and running performance. 

(18:27)

Discussing the Female Factors:

• Fat gain linked to peri/menopause
• Low oestrogen and bone health

(20:12)

Giving a shout out to inspiring older active individuals. Looking at people who are still running or still active in their 70s and 80s. 

(27:37)

Focusing on the physiological changes of ageing and how they affect a runner's nutritional needs. Thinking about their energy and protein needs as well as the potential for nutrient deficiencies including zinc, iron, calcium and vitamin B12. 

(41:25)

Considering some nutritional recommendations to help prevent nutrient deficiency in the older runner whilst also discussing the impact of changes to the digestive system and medications as risk factors for nutrient deficiency. Moving on to food recommendations for specific nutrients including: vitamin B12, vitamin D, calcium and iron. 

(1:00:13)

Giving a quick shout out for zinc, a mineral that is often depleted in the elderly, but it is really important for the immune system and tissue repair. 

(1:03:45)

Key Takeaways:

1. There are many age-related physiological changes that occur, which could affect a runner and their performance including reduced muscle mass, reduced BMD, increased fat mass.
2. Although these physiological changes are inevitable, remaining physically active and eating a healthy diet consistently could slow the decline and limit the effects.
3. The overall energy intake required for an individual reduces as they age so it is important to adjust the diet accordingly.
4. Daily energy intake will still be dependent on the amount of exercise performed on a regular basis so it is important to work out what YOUR needs are for your age and activity. Remember Aileen and I offer 1-2-1 consultations if you would like some expert advice on this.
5. Don’t ignore any symptoms you are experiencing, Work with a professional and have some tests completed to determine if you may be insufficient or deficient in any key nutrients. 
6. Keep on running as it will not only help limit the physiological effects of ageing, but it will also support your mental and emotional wellbeing as you age.   

Related Episodes

Endurance Running and Immune Health

The WHY of Sports Nutrition

Do you ever ask yourself the question “Why do I need to bother about Sports Nutrition for my running?” 

Do you ever think about what you eat and if it is helping or hindering your running performance?

In this episode we help answer these questions. We focus on the benefits of running specific nutrition such as:

• Energy to fuel our running
• Reduced risk of running injury
• Efficient recovery from training
• Increased running performance – the ultimate goal.

 But we also outline the pitfalls of neglecting nutrition before moving on to give you ideas of how you could enhance your nutrition to support your running performance.

 We also remind you of the importance of an optimal everyday healthy diet being in place CONSISTENTLY. This is the foundation on which sports nutrition is built. 

Show Notes

(03:50)

Introducing the episode and outlining the key principles of Sports Nutrition to be discussed:

1. General good health
2. Provide energy 
3.  Immune Support
4. Recovery/repair from training
5. Injury prevention
6. Training adaptation
7. Sports Performance

(06:22)

Considering scenarios when sports nutrition may or may not be required; e.g. what type of running? for what time are you running? At what speed are you running? Does it include skill-based running?? These and many other factors will determine whether Sports Nutrition is appropriate for your running training. Could it be that an optimal everyday diet is sufficient for your training? We discuss that here.  

(10:42)

Considering the benefits of Sports nutrition in supporting the immune systems and highlighting the fall-out to health and running training if the immune system id suboptimal e.g. low energy, poor recovery from training, increased risk of injury and illness. 

 (18:06)

Looking at the impact of sports nutrition on training adaptations with a particular focus on body composition; thinking about food timing, energy balance, and adequate protein.

 (21:26)

Focusing on the consequences of poor sports nutrition and its impact on running performance linked to low motivation, injury and recovery. A brief introduction to Overreaching and Overtraining syndrome is also given.  

 (25:27)

Introducing the Female Factors:

1. Women tend to be more susceptible to AI conditions, therefore may be at more risk of compromised immunity. This could increase their risk of injury and illness in training if nutrition is not addressed
2. Women appear to be at increased risk of injury besides men, especially of the lower limbs.  One study noted that over a 2yr period 73% of women and 62% of men sustained an injury.
3. There appears to be an increased risk in women age 50 or older and a lower risk among those 30 or younger – this could be linked to peri/menopause and the changes in hormone balance and bone density. 
4. Menopause can have an effect on body composition leading to some weight gain. This is because fat cells are known to be one of the principle Sources of oestrogen production following cessation via the reproductive system.
5. Also, as we get older it is more difficult to lose weight, which may be linked to a reduction in Resting Metabolic Rate.

(33:45)

Considering some key nutrients and foods that would support ALL runners in reducing their risk of illness, injury and suboptimal running performance. Key considerations include:

• Vitamin D
• Omega 3 Fatty Acids
• Beta-glucans

(39:19)

Introducing some additional nutrients to support soft tissue and collagen production including:

• Vitamin...

Food Planning Tips for Busy Runners

We are going to give you a snap-shot of Food Planning Tips for Busy Runners which we look at in the Eat For Running Results part of the Healthy Woman Healthy Runner Method.

We will be talking about: 

1.    What do you need to think about when creating your runners food plan?

2.    Planning your Food Plate to meet your energy requirements.

3.    Practicalities of putting your food plan into action

4.    Having some fall-back food plans …. In case food plan A doesn’t work out!

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(01:49)

What should we consider when creating our “runners food plan” and what questions do many runners have? In our experience, many runners, feel a bit confused about how to adapt their everyday food plan to meet their training requirements and also to help them enjoy their running, get good results and recovery as well as prevent injury and maybe even support their life phase or an underlying health condition. They are often not sure where to start and what foods and how much food to eat and when to eat those foods!

(03:44)

If you are new to planning food for your running, we suggest planning and scheduling your run training in your diary as a starting point ideally for a week ahead. This information is going to inform you of what your food and fuelling requirements are for your training and then you can consider the practicalities around what you are able to prepare and eat within the best time frames.

(07:15)

Understanding about why the time of day will influence what you choose to eat in relation to your run training plans. For example, choosing to run in a fasted state is best when it’s an early morning easy paced run under 90 minutes or planning meals giving enough time to digest food before a run.

 (07:54)

Choosing what to eat to support different types of run training.

• For runs under 90 minutes or in the 10k – it’s likely that everyday foundational nutrition will be adequate for your requirements.
• For speed/technical running, you may require a snack BEFORE training even if training is short and early morning as you will be burning more CHO than fat and glycogen stores are reduced in the morning following an overnight fast.
• When you’re running for longer distances for a longer duration of time you’ll need to start adapting your energy intake across your day and consider your requirements for fuelling during your runs and for post run recovery
• It’s likely that you’ll require more energy from carbohydrate at your meal-times and also have requirements for taking on board carbohydrate during your training runs as well as having a...

FOCUS ON....Magnesium

Introduction:

Magnesium is an essential mineral (i.e. it MUST be provided from our diet as the body is unable to synthesise it) and is known as the “universal mineral” because it plays an important role in so many metabolic reactions (over 300) both as a mineral and a co-factor for enzymatic reactions. 

The adult human body contains about 25 grams of magnesium of which:

• Over 60% of all the magnesium is found in the skeleton
• 27% is found in muscle
• 6% to 7% is found in other cells
• Less than 1% is found outside of cells

Magnesium is known to play a key role in MANY biological processes that influence sports performance too. So, in this episode we discuss its importance in:  

• Muscle function
• Glucose metabolism
• Energy production

We then consider the effects of Magnesium status on running performance and delve into potential risk factors for suboptimal Magnesium levels including:

• Diet
• Stress
• Medication
• Age

We then move on to focus on key nutritional interventions to support optimal Magnesium status e.g. 

• Increase intake of magnesium rich foods
• Reduction of foods and beverages that may limit magnesium absorption from the digestive tract
• Magnesium supplementation

SHOW NOTES

(04:13)

Magnesium is an essential mineral involved in over 300 metabolic reactions within the body. It is also a very important mineral for a runner for many reasons including:

• Muscle function
• Glucose metabolism
• Energy production

BUT it is a mineral that is often neglected. Some studies have found that the dietary intake of magnesium is often low in athletes and yet it is thought that the magnesium demands of an athlete could be up to 10 to 20% higher than in the general population. 

(08:06)

Looking at Magnesium’s importance for the runner in more detail i.e.:

1) The muscle contraction/relaxation cycle – magnesium acts as a natural calcium blocker

2) Glucose metabolism – magnesium is influential in 3 key ways: 

• It helps regulate glucose homeostasis 
• It regulates glucose phosphorylation 
• It acts as the cofactor for several key enzymes including pyruvate hydrogenase - required for metabolic flexibility

3) Energy production – ATP (the body’s energy currency) needs to be bound to Mg to be biologically active. 

(17:39)

Compromised magnesium status could affect running performance in several ways including:

• Fatigue – linked to poor energy production
• Muscle weakness and damage – due to poor muscle function
• Reduced glucose breakdown – leading to poor energy production
• Restless leg syndrome – due to poor muscle relaxation

So, if you are experiencing any of these symptoms, it might be worth having your magnesium levels tested to determine, or hopefully rule out, a magnesium insufficiency or deficiency.

(24:10)

What are the risk factors for suboptimal magnesium levels? Well, there are many, some of which are within our control and others that are outside of our control.

Risk factors within our control include:

• Diet – low in foods containing magnesium, high in alcohol/coffee/fizzy drinks leading to poor absorption of magnesium
• Overhydration – increased excretion of Magnesium in urine
• Stress – depleted magnesium availability
• Pharmaceutical medications e.g. laxatives and diuretics – increased excretion of Magnesium

Risk factors outside of our control include:

• Age – older individuals thought to have a lower magnesium intake
• Certain...

Micronutrients play an important role in Running performance….but how many of us consider what vitamins and minerals we require for our training? We tend to focus on our macronutrient needs…esp the need for protein and carbohydrates 

BUT…did you know….we need the micronutrients for the metabolism of the macronutrients….as well as for much much more!!

So, if you are a runner who tends to neglect your micronutrient intake then listen in for some enlightening and useful information.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:34)

Defining what micronutrients are and why they are important for general health but also for run training. 

(10:14)

Outlining situations when a runner may require micronutrient supplementation including when they: 

1. Restrict energy intake 
2. Remove food groups from the diet. For example: vegans, vegetarians and runners following a raw diet or a keto/paleo style diet
3. Consume a high carbohydrate diet without consideration for other important nutrients

(14:44)

FEMALE FACTORS

1. Older athletes (both male and female) are more likely to take micronutrient supplements than their younger counterparts due to the various challenges that occur with ageing and recovery
2. The prevalence of supplement use among female athletes tends to be similar to males, however their reasons for supplementing tend to be differ
3. Females tend to introduce supplementation to support bone health and increase energy (no data on the reasons why males may supplement) 

(15:43)

Highlighting some micronutrients that are important for a runner including: 

Calcium and Magnesium – needed in the muscle contraction cycle

The B-vit complex, Vit C and iron (also magnesium) - required in the metabolism of the macronutrients to produce energy

Iron - required for the transport of oxygen to the cells for energy production 

(30:35)

Food recommendations containing the key micronutrients discussed including::

Foods containing both Magnesium and Calcium:

• Leafy vegetables e.g. broccoli, kale, Swiss chard, spinach, rocket 
• Nuts and seeds – especially sesame seeds and almonds 

B Vitamin Complex: 

• Fish, meat, poultry, organ meats – especially for Vit B12 and B6
• Leafy vegetables – high in folate
• Dairy and Eggs – good sources if B12 if you are vegetarian

Vitamin C:

• Citrus fruits: Orange, Grapefruit, Lemon, lime
• Berries: Black Currant, Strawberries
• Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon
• Red and green peppers, tomatoes 

(36:59)

Providing some hints and tips and ACTION POINTS to ensure a sufficient intake of micronutrients on a regular basis:

• Keep your diet varied 
• “Eat outside the box” 
• Use recipe books or “Google” to find easy recipes  

(39:49)

KEY TAKEAWAYS

1) Micronutrients play an important role general health but also in running performance, however their intake is often neglected by runners…and athletes generally

2) In sports performance their roles include:

• The muscle contraction cycle
• Oxygen transport
• The metabolism of macronutrients...

TRE and running performance

Time-Restricted Eating (TRE) is well known for promoting general health and wellbeing, but have you ever considered introducing it to support your running performance? In this episode we delve into the science behind time-restricted eating before discussing the potential PROS and CONS of time-restricted eating for sports performance. We also outline some questions you should ask yourself to help you determine if it is the correct approach for you. 

Show Notes

(04:31)

Defining Time Restricted Eating before moving on to describe its connection to the body’s Circadian System, which organises metabolism, physiology and behaviour within a daily cycle of circadian rhythms. Outlining the potential benefits to general health and wellbeing including:

• Insulin sensitivity
• Glucose tolerance
• Reduced risk of metabolic disorders including: diabetes, insulin resistance, cardiovascular disease.

 (08:25)

“Eat like a king in the morning, a prince at noon, and a peasant at dinner”. Appreciating this quote and analysing how TRE could sit alongside this way of eating. 

 (11:04)

Explaining how the circadian system works and outlining the various external factors that may influence its function. Factors including:

• Light
• Feeding - what we eat 
• Physical activity and its timing
• Sleep - quantity and quality 

(15:16)

Thinking about Circadian System synchronicity and how TRE may help maintain the synchronicity between the 2 parts of the system.

(18:37)

Looking at the potential PROS to running performance from introducing a TRE plan including:

• Weight loss
• Energy intake not restricted – beneficial for endurance runners
• Transient hypoglycaemia – may be reduced 
• Use of fat as fuel – preserving glycogen stores

(21:23)

Moving on to address the potential pitfalls of TRE for running performance including:

• Loss of muscle mass
• Poor food choices – energy dense, not nutrient dense
• Poor endurance performance – in runs over 90mins
• Stress response – potentially adding to the body’s stress burden

(26:16)

FEMALE FACTORS:

1. Hormonal Imbalance: for female runners with any sex hormonal imbalance TRE may not be an ideal approach due to the potential stress response, which may further disrupt hormonal balance
2. Pregnancy: Definitely not a recommended approach for any runners who are pregnant due to the additional energy/nutrient requirements of pregnancy. 
3. Half/full/ultra marathon distance: Due to the intensity of training and long distances being run during training TRE wouldn’t be recommended due to the limitations of Fasted State Running, but also the limited ability to take on sufficient energy during the eating window.

(31:25)

Considering how to introduce Time Restricted Eating alongside your running training, but also highlighting the key questions to ask yourself before embarking on this approach to eating. The key questions include:

• Within how many hours will your eating window be? 
• At what time of the day will you start/end eating? 
• How do your timing decisions fit in with your work/home/family situation? 
• How do your timing decisions fit in with when you train? 
• Will it support my training or hinder my running performance? 

 Moving on to think about how to introduce TRE into your plan; take it slowly, ensure optimal everyday nutrition is in place first, ensure your food choices are nutrient dense, maybe begin with 14:10 eating window and build up to 16:8.

(38:06)

KEY TAKEAWAYS:

1) TRE

Great North Run: Nutrition Foundations

This is if for … if you’re a first-time half marathon runner and the GNR is your first one OR if you are an experienced half marathon runner but perhaps haven’t focussed on nutrition before now.

All the tips and advice we share will support you with any half marathon even if you’re not in the GNR .

It’s important because …. You’ll learn easy to put into place strategically timed nutrition tips and advice at every stage of your training plan.

It’ll help runners to … be “GNR Ready” over the next 16 weeks – and that time frame will pass quickly. We want you to be fit and fuelled for race day. You’ll want to be in peak condition so you can prepare well, enjoy the race and the recovery phase too!

Today we are covering:

·      Planning Your Training

·      Checking on Nutrition Foundations

·      The importance of a Rest Day

·      Dealing with niggly pains

·      Tuning into your BIG WHY for motivation

SHOW NOTES

(02:55)

Who this series is for and why it is important and how it might help any Great North Runners (or any half marathon runners) and what we'll cover over the series.

(06:40)

RUN TRAINING MILESTONES: planning your training over next 16 weeks. Check out what ASICS say about half marathon training https://runkeeper.com/cms/blog/app/

Look at the GNR route

(17:02)

NUTRITION MILESTONES: checking in on your nutrition foundations and every day hydration.

If you need extra help register for our EASY NUTRITION FOR HEALTHY RUNNERS PROGRAMME (use COUPON CODE RACE to get programme for £97, includes a 30 minute diary review plus weekly zoom coaching circle every Thursday so you may ask questions. Find out more here https://runnershealthhub.com/easy-nutrition-for-healthy-runners/

(27:43)

REST AND RECOVERY RITUALS: the importance of a rest day and active recovery.

(34:14)

INJURY HEALING AND RECOVERY TIPS: being aware of niggly aches, pains and muscle tightness and the first steps to addressing them.

(40:29)

MINDSET MOJO: Your Big WHY!

(46:27)

GREAT NORTH RUN FUN AND FACTOIDS

(52:55)

Key Take Aways from this episode

1.    Get your training plan mapped out to include one long run every week building your mileage and duration of time so you’re fully prepared. Add in another 2 or 3 shorter runs each week alongside some active recovery days and 1 full rest day each week.

2.    Focus on our tips for optimising your everyday healthy nutrition foundations including

·      Eating regularly

·      Eating Protein at every meal

·      Having a balanced plate at every meal – we suggest ¼ plate protein, ¼ plate complex carbohydrates

·      Including Healthy nutrient dense snack which combines protein and carbohydrate if required

·      Minimise junk and processed foods

·      Practice drinking whilst running

3.    Don’t ignore aches and pains and muscle tightness – consult with your physio or sports massage therapist and check out if your running shoes are fit for...

Healthy Food and Lifestyle Habits

Today we are going to give you a snap-shot of …. Healthy Food and Lifestyle Habits … they can make us or break us depending on how we eat and live. We are going to talk about our approach to turning healthy habits into a way of life to support you in being a healthy woman and healthy runner.

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

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SHOW NOTES

(01:48)

Aileen introduces this topic with a POEM by Portia Nelson … it’s a poem Aileen often share with clients when they are approaching making healthy food and lifestyle changes. The title of the poem is “There’s a hole in my sidewalk but Aileen calls it “Sometimes it takes a while to GET IT”. The we talk about how long it typically takes to develop a good habit.

(06:37)

What is a habit?

(07:42)

How we approach identifying what habits would support us on being a Healthy Woman Healthy Runner.

We also talk about the FIVE habit forming stages.

(16:50)

Our suggested action after this episode.

Related Topics:

Lifestyle Essentials

Restorative Rituals

Nutritional Non Negotiables

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Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our

To set yourself up for success, we take you through shaping up your mindset and environment before adding some simple food foundations, and it's all about creating space for magic.

Over the years we’ve noticed lots of people embarking on REGIMES or CHALLENGES, only to give up a few days or weeks into the New Year.

For several years now, we’ve been advocating a GENTLE JANUARY, we believe it’s a time to nurture yourself, but it can also be a great time to start to get new habits and routines into place.

Perhaps using January as a stepping-stone to better health would be best at this time of year.

No one wants to feature in the New Year statistics of “tried but failed on the new year diet plan”.

The key is setting yourself up for success so you can turn your running and nutrition goals into a reality.

Today we are going to talk about:

1.    Setting a positive mindset to help you make a good start

2.    Creating the foundations for a healthy kitchen environment

3.    A few simple Habits which will underpin your healthy food plans for the year

SHOW NOTES

(02:15)

Why are we talking about kickstarting healthy eating mid-January and not on New Year’s Day?

(04:28)

Mindset is the starting point with getting you on track, that goes along with setting an intention to help focus on the change that we want to make. Getting into a positive mindset usually means that you're more likely to follow through with positive actions.

(06:03)

Thinking about the 3 words which you may use to describe how you want to feel this year with regards to your health, and what do you want to do or experience or be great at with your health this year. Doing this will help you get into the right mindset to approach kickstarting your healthy eating plan.

(07:44)

Decluttering and cleansing your mind of negative self-talk and reframing into positive phrases. it’s also important to consider our vision  … “in our wildest dreams how we will be – what will achieving our goals deliver and then we put together an action plan of mini steps, actions and milestones to help us reach our goal and vision. We know the saying “if you don’t have a dream … a dream can’t come true”. Embrace planning and preparation as well as taking a step by step approach. Move in the right direction, fast enough to get where you want to be, but slow enough to make changes that you are comfortable with and can maintain.

(11:27)

A common reason for not getting started on making changes. 

(13:15)

How you may approach creating a healthy kitchen environment. Essentially, clear out the OLD and make space for the NEW, sometimes take a little courage and conviction. After the festive season, there can be leftovers in fridges, freezers, larders and it can feel tempting to eat and drink them all up before starting on a new healthy food plan.

(14:45)

We share some easy ways to make kitchen clearing happen!

(19:17)

An invitation to join our next FREE Healthy Woman Healthy Runner Training.

BOOK YOUR PLACE on our next FREE Healthy Woman Healthy Runner TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

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(21:12)

We talk about setting an intention to eat food which is nourishing and how to apply the 80:20 approach to your food plan. 

(26:23)

3 things to help you get on track with your healthy food...

YOUR Marathon: Run, Refuel, Recover

Do you ever think about WHAT and WHEN to eat AFTER a marathon? 

Many runners will consider what to eat BEFORE and possibly DURING but often food for recovery is neglected. BUT efficient and optimal recovery is important for enhanced performance, so here we consider:

• WHY a recovery strategy is important after a marathon event
• WHAT nutrition factors to consider for recovery following a marathon 
• WHEN and HOW MUCH to eat for optimal recovery from a marathon 

Show Notes

 (09:44)

WHY is a recovery strategy is important after a marathon event?

In a nutshell, the reason that a recovery strategy is so important is so that enhanced performance can be achieved during any subsequent running training or running events. 

When speaking about recovery, this includes nutritional AND lifestyle approaches to support an efficient and speedy return to optimal running after a marathon.

If recovery is appropriate then it is known to support:

• Glycogen repletion 
• Prevent or delay the onset of fatigue during subsequent training  
• Muscle and body protein remodelling
• Metabolic and muscular adaptation stimulated by the exercise e.g. increased mitochondria production and increased production of contractile proteins (the proteins that support the muscle contraction and relaxation process)

(17:58)

“Carbohydrate (CHO) is a limiting factor in running performance” So, how does CHO fit into a recovery plan?

The key purpose of carbohydrate intake in a recovery plan is to replenish both liver and muscle glycogen stores as quickly and as efficiently as possible to try and prevent, eliminate, or at least limit the risk of:

• Fatigue
• Muscle injury
• DOMS
• Poor muscular and metabolic adaptations

To name but a few.

It is well known that high intensity endurance exercise is fueled primarily by carbohydrate in the form of glucose. But DID YOU KNOW that when there is an increased demand for glucose by the working muscles, blood glucose levelsare maintained largely from the breakdown of glycogen stores in the liver, therefore an optimal recovery plan must ensure that sufficient carbohydrate is consumed to replenish the liver stores as well as the muscle stores of glycogen.  

(25:10)

Where does Protein fit into a Marathon recovery plan?

Protein intake following a marathon is crucial for muscle building, muscle remodelling, muscle repair, and of course overall muscle recovery.  

BUT during a marathon, if carbohydrate intake is inadequate, protein (primarily from muscle) will be broken down to be utilised as an energy source, which will compromise the muscle repair, rebuilding, remodelling and recovery POST exercise.  

DID YOU KNOW that absolutely if carbohydrate intake is suboptimal (below 1g/KgBW/h) DURING exercise it is thought that adding protein to a carbohydrate snack or meal or beverage AFTER a marathon is known to increase the rate of the glycogen resynthesis. This is thought to be due to the protein effects on insulin, leucine and phenylalanine i.e. support these in driving the glucose into the muscle cells. 

So, what does muscle remodelling actually mean?

Muscle remodelling is a word that is often used but seldom explained but what it means (in simple terms) is the breaking down of old and or damaged muscle proteins, and the rebuilding of new ones and

Hello, Welcome to She Runs Eats Performs.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

Our show is dedicated to YOU a midlife female runner.

We want to help you navigate the menopause transition and beyond, so you can enjoy your running and be your best.

We are Karen Campbell and Aileen Smith, we are both professional nutritionists and in our spare time we are runners, with a passion for delicious food and healthy living.

If you are frustrated or overwhelmed by all the media noise about nutrition, running and the menopause ….don’t worry … you are in the right place now!

We SWAP magic bullet advice for evidenced based nutritional knowledge and expertise.

We hope to inspire you to embrace simple and real food, to FUEL your health and running.

So once again … a warm welcome, thank you for joining us, and we look forward to sharing our weekly episodes with you.

WORK with US

If you’d like professional help from Karen and Aileen, please book a complimentary WORK with US call at www.runnershealthhub.com.

We’d love to have an informal chat to see how we may be able to help you meet your health and running goals with personalised nutrition.

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your

FOOD FOR … STRESS

Running, especially long distance/endurance running is a stressor to the body, which is often associated with GI distress. GI distress is an area we discuss in detail in Ep3 when discussing Digestive Distress and again in Ep23 where we focus on Runner’ Gut.

Some stress can be outside our control, so to help us limit the stress we experience it is important to address the stressors that are WITHIN our control.

From a health and nutritional view point as a runner, our aims for this episode are to consider some foods that may help limit the stress load on the body and also help us cope with the stress we cannot control.  

Show Notes

(00:33)

Our non-nutrition approach to supporting running related stress load – sleep, yoga and pilates. We also introduce the 4 foods we are spotlighting in this episode.

·     Mackerel

·     Red Bell Peppers

·     Mushrooms

·     Dark Chocolate

(04:08)

Mackerel

It is the Omega 3 Fatty Acids contained within Mackerel (and other oily fish) that are thought to help reduce the effects of stress and Omega 3 FAs are already very well known for their anti-inflammatory properties.

The metabolism of Omega 3 FAs results in the production of DHA and EPA and it is these metabolites that are thought to help reduce the effects of stress by exerting their influence on cortisol (the chief stress hormone) either directly or indirectly.

A study in 2010 showed that EPA/DHA could blunt the increase in cortisol found after intense exercise. The proposed mechanism of lowering cortisol was the ability of DHA/EPA to reduce the production of a very potent inflammatory molecule (cytokine)known as interleukin-6 (IL-6), IL-6 can stimulate the HPA-Axis (hypothalamic-pituitary-adrenal axis) leading to increased cortisol levels. So, controlling inflammation is a critical goal in reducing excess cortisol.

A more recent study, completed in 2012, which revealed another target of EFAs. This study proposed that substances called pro-resolution molecules (including lipoxins, resolvins, and protectins), are used by the body to turn OFF chronic inflammation. EPA and DHA have a major influence on enhancing production of these molecules, therefore are potentially influential in reducing chronic inflammation and thus cortisol levels.

We can see from both these studies, it appears to be the influence of DHA and EPA on inflammation that helps diminish cortisol levels, thus reducing the stress response

(7:25)

Red Bell Pepper       

Stress leads to the overstimulation of the adrenal glands as requirements for the stress hormones (especially cortisol) are required. This energy intensive process uses up significant amounts of certain nutrients, especially vitamin C, Magnesium and Vitamin B5. As a result, these nutrients may become depleted. For a runner, these depletions may lead to an increased risk of injury, illness (URTI/UTI), low energy, poor recovery and ultimately poor performance.

Bell peppers are a good source of Vitamin C. All bell peppers have a vitamin C content but red bell peppers have the highest content. For example, red bell peppers contain 190mg per 100g of pepper whereas green bell pepper contains 128mg/100g.

By adding red bell peppers to your diet on a regular basis may help to increase the body’s vitamin C status. This could help reduce the effects of low vitamin C levels caused by stress.

(09:05)

Mushrooms

Mushrooms, especially Shitake, Maitake and Reishi have played an essential role in Asian medicinal traditions for many centuries. As the scientific evidence increases regarding their health benefits, they...

FOOD FOR….. POST TRAINING

From a health and nutritional view point as a runner, our aims post training includes efficient recovery so we are nourished and energised ready for the next training session. Additionally, the type and timing of our food intake post training is important for minimising the risk of DOMS, muscle loss, injury and illness.

Show Notes

(00:50)

Karen and Aileen’s favourite post-race foods.

(04:31)

Why we require to fuel correctly post training.

From a health and nutritional view point as a runner, our aims post training includes efficient recovery so we are nourished and energised ready for the next training session. Additionally, the type and timing of our food intake post training is important for minimising the risk of DOMS, muscle loss, injury and illness.

(05:51)          

The 4 foods we’ll be discussing today are:

1.   Quinoa

2.   Sweet Potato

3.   Honey

4.   Cinnamon

(06:46)

Nutritional Properties of Quinoa

Quinoa is a complete protein meaning it contains all 9 Essential Amino Acids that the body cannot produce by itself. For runners this is particularly important because the BCAAs (leucine, iso leucine and valine) are essential AAs and they are required post-training for building and repairing muscle. Quinoa is also a very good source of Mg, which is important for muscle relaxation so may help reduce the risk and/or severity of DOMS following exercise. Mg is also key for bone health so may help reduce the risk of stress fractures.

(08:59)

Nutritional Properties of Sweet Potato

Sweet potato is a root vegetable, therefore has a high Carbohydrate content but, unlike many other carbohydrate rich root vegetables, sweet potato is thought to help stabilise blood sugar levels and improve insulin response to carbohydrate/sugars rather than de-stabilise blood sugar sensitivity. It is sometimes classified as an “antidiabetic food”. For a runner post-training, it would be a great food to introduce approx. 1-2hrs post-training when a more slow-release carbohydrate is required to maintain blood sugar balance whilst also continuing to replenish glycogen stores (if an endurance run has been completed).

(12:27)

Nutritional Properties of Honey

Honey is high in carbohydrate in the form of simple sugars so is an ideal food to consume IMMEDIATELY after training, so in a 20-30 minute window following training. By consuming a quick release carbohydrate food at this time, it helps maximise glycogen repletion so could help reduce recovery time ensuring that you are ready and energised for your next run.

Honey is also known to have other health benefits including antimicrobial properties, which may benefit a runner by reducing the risk of infections, which are common in long distance runners, especially Upper Respiratory Tract Infections. It’s is important to stress here is that the quality of the honey will determine the health benefits contained within. Most commercial honeys are processed, clarified, and filtered, which greatly reduces the nutritional content. Raw honey is superior and is known to retain more of the phytonutrients lost during the regular processing of honey.

(15:16)

Nutritional Properties of Cinnamon

Cinnamon has been found to have many therapeutic properties and it is thought that the active ingredients cinnamaldehyde and eugenol contained in the essential oil of cinnamon are responsible for most of the health benefits associated with cinnamon. Cinnamon is known to be carminative (i.e. reduce flatulence) so, post-training it may be helpful for runners who tend to suffer from some degree of runners tummy or...

Love Your Liver

There is much more to liver function than just processing alcohol and storing glycogen. The liver metabolises alcohol and medication, it makes fat soluble vitamins (A,D,E,K), it helps to safely eliminate fat soluble toxins such as pesticides and environmental chemicals, it produces bile which is vital for fat digestions and crucially it play a vital role in excreting excess hormones and metabolites.

A sluggish liver may become a big contributor to oestrogen dominance due to a build-up of harmful oestrogen metabolites. Optimal Liver function is key to female hormonal balance and managing the peri menopausal and menopausal symptoms that many women experience in mid -life.

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Show Notes

(02:28)

An overview of the wide range of functions performed by the liver and what areas we cover in this episode:

1.    The impact of sub-optimal liver function on a mid-life female runner.

2.    What potentially could be congesting your liver?

3.    Nutritional support for liver health and hormonal balance

4.    Our top 2 lifestyle tips to help support optimal liver health

(03:54)

We look at how the liver detoxifies and eliminates hormones and toxins

(05:28)

The impact of sub-optimal liver health may be an underlying reason for hormonal imbalance.To be a great female runner, who is energetic, injury free and enjoying their training and racing it goes without saying that you have to be a HEALTHY WOMAN. When we hit mid-life we have a lot going on in our lives, our responsibilities for family and work, and our bodies start to change as we approach peri menopause and menopause. Being a Healthy Woman Healthy Runner requires taking a holistic look at your overall health and adapting your nutrition and lifestyle to support the hormonal changes you’re experiencing and in turn that’ll underpin the health and fitness you require for running.

(08:51)

A look at potential toxins and how they may be contributing to your toxic load i.e. compounds in foods, drinks, medication, plus toxins from packaging, skincare/cleaning materials, and environmental toxins which we may be exposed to where we live or work.

(11:28)

When considering the starting point to reducing your toxic load, it’s all about choosing to do things within your control and every contribution you make will help reduce your toxic load

• Food choices – choose fresh, unprocessed foods and unpackaged foods. By making those choices you’ll be minimising additives and potential toxins from packaging.
• Drink choices – choose filtered water and minimise soft drinks, alcohol and caffeine.
• Cleaning materials or personal care products – check the label and choose one that doesn’t include synthetic chemicals – a great website to check is

Hitting the Wall and Time Restricted Eating are todays's topics. Alison and Janine get their questions answered!

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES 

(03:00)

Alison’s question is about TIME RESTRICTED EATING and fitting that in with her half marathon training.

 Alison, she is running her first half marathon next spring. She is an early morning runner and usually runs in the fasted state. Also she never eats before noon as she follows a time restricted eating plan where she only eats between noon and 8pm each day. She has been following this food plan approach for over 12 months and uses it to manage her weight. Alison knows she will have to make some adaptations for her training and for race day and is looking for some tips and advice.

 (04:14)

An overview of approaches to training around Time Restricted Eating that Alison can consider are: 

·      Plan her long run training to take place during her eating window

·      OR on her long run days change her eating pattern … maybe her eating window could still be 8 hours but earlier in the day or perhaps have a longer eating window. It would also be key to mirror the approximate timings for race day, by that we mean if the start time is early in race day, it would be good to practice fueling for training during a similar time frame.

(06:05)

Tips when practicing pre/during and post fueling and adapting to time restricted eating

If you’re not used to eating early in the day, it’ll take your digestive system a little bit of time to get used to a change in eating patterns, so start trialing with small quantities of food and build up gradually. Alison has several months to practice her nutritional changes, so as long as she makes a plan and practices that’ll help everything go smoothly.

We talk about Intermittent Fasting in Epiosde 18

It’s important to remember:

• Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)
• Remember to build in post run recovery fueling
• ALWAYS choose healthy food (no processed/junk food)
• Follow PLATE balance (macronutrients – Protein/Carbohydrates/Fat and micronutrients – vitamins and minerals)
• Have a timed routine for your meals/snacks within “eating window”

Listen to your body – respond and adapt! Don’t be too rigid with the eating window during training days. If you experience any negative effects on performance, energy levels, or overall well-being, you might need to adjust your approach. 

(10:37)

Would you like some expert input into your food plan - Book a 1:1 Runners Food Diary Review

(13:33)

Janine’s question is about avoiding “hitting the wall” on a marathon race.

Janine ran her first marathon back in 2018. Unfortunately, she didn’t finish the race as she “hit the wall”, it was a horrible experience and she’s always felt cheated that she didn’t achieve her dream running goal.

She is a determined lady and has recently retired and decided she is going to give it another go but this time wants to do everything she can to avoid that happening again including managing her nutrition....

London Marathon Milestones: Is RUNGER Affecting You? 

Is RUNGER an issue for you? Do you even know what it is?

In this, the second episode of five of our London Marathon Milestones series dedicated to food and nutrition to support you as you prepare for the London Marathon on 2nd October, we discuss the concept of RUNGER and give hints and tips on how to prevent it occurring as you move through your training plan and your mileage begins to increase significantly.    

You will now be approx. 4 weeks into your training….so only 12-13 weeks until race day!! So, hopefully the Everyday Healthy Nutrition Principles we discussed last time are now embedded and habitual BUT….maybe not!!

So, we will:

1. Consider what may have got in the way of healthy eating becoming CONSISTANT and give some TIPS on how to get back on track. We will then move on to
2. Discuss the concept of RUNGER 
3. Introduce the concept of eating before, during and after your long run to help prevent RUNGER becoming an issue

SHOW NOTES:

(03:29)

Highlighting factors that may have led to some runners struggling to implement a Foundational Everyday Healthy Diet. Factors including:

·       Lack of time to shop

·       Inability to reduce/remove “treat” foods

·       Pressure from Family and friends to eat what they are eating

·       Emotional eating  

(07:06)

Focussing on ideas of how to “get on track” including:

·       Setting personal boundaries

·       80:20 approach to everyday nutrition

·       Meal prep

·       “On the go” foods

(18:19)

Introducing the concept of RUNGER including the definition:

“….the combination of long distance running and hunger colliding leading to an OVERWHELMING need for food NOW!!” 

(24:43)

Discussing “intuitive eating and the use of the “Hunger Scale’ as a tool to help individuals distinguish between true physical hunger and psychological/emotional hunger. 

(31:15)

Outlining 5 key points to consider for fuelling long runs:

1. Adequate food for fuelling BEFORE the run
2. Appropriate fuelling DURING the run
3. Eating IMMEDIATELY AFTER the run
4. Fluid intake and hydration
5. Eating for your shorter runs

Then moving on to discuss Point 1:  Adequate food for fuelling BEFORE the run 

(36:31)

Introducing Point 2: Appropriate fuelling DURING the run

(39:46)

Focussing on Point 3: Eating IMMEDIATELY AFTER the run

(49:28)

Highlighting the importance of Point 4: Fluid intake and hydration

(52:17)

A short message about Point 5: Eating for your shorter runs 

(56:12)

KEY TAKEAWAYS:

1. If you have been unable to commit to an everyday healthy food plan CONSISTENTLY – now is the time to get on track – before your run training takes a large leap forward and you are running much longer distances
2. An inability to engage with dietary changes could be emotionally/psychologically driven. Are you making food choices to please others rather than rather than thinking about YOU and your needs?
3. Remember RUNGER is a “thing” and could be detrimental to your running performance. So, eat appropriately; not too much, not too little…but sufficient amounts to fuel your running
4. Now is the time to practice your food strategy for training. Aim to establish what...

Listeners Nutrition Clinic 4

This is the 4th of our Listeners Nutrition Clinic episodes. These are episodes dedicated to answering questions we have received from YOU, our listeners. They are questions linked to YOUR nutrition for your running, performance and personal goals

We host these episodes every few weeks so, if you have any questions you would like us to answer/discuss in this space then please get in touch with us at hello@runnershealthhub.com.

Hopefully the hints and tips we give will help support the individual posing the question…but also give you all some food for thought!

The 3 questions we are discussing today are:

1. What should I eat prior to a FAST 5K race?
2. What is the difference between raisins and sultanas and which should I choose for my run training?
3. What food/snacks should I eat DURING my forthcoming 70K ultra run?  

SHOW NOTES:

(04:39)

Q1. What should I eat prior to a FAST 5K race?

Outlining some recommendations for someone completing a 5K training run at an easy pace including:

• Follow an everyday healthy meal plan CONSISTENTLY
• Ensure a BALANCED intake of complex carbohydrate and protein rich foods and 7-9 portions vegetables DAILY
• Run a 5K (easy pace) in the fasted state to encourage efficient use of fat as fuel 

(10:00)

Discussing what to eat prior to a 5K race being run at pace:

• What to eat and how much to eat will depend on the amount of time lapsing between rising and racing
• If travel time is to be included (2hrs+ between rising and racing) then a balanced breakfast including complex carbohydrate and protein would be important
• Eating enough to feel satisfied but not full would be recommended
• Having an additional quick release carbohydrate snack approx. 30-60mins before the race begins would also be recommended to top up blood glucose levels
• If minimal time is available between rising and racing then quick release carbohydrate food choices need to be considered  

Foods to consider approx. 2hrs pre-race:

• Nutrient dense smoothie containing oats, protein powder, almond milk and berries
• Overnight oats or porridge with added nuts and seeds or nut/seed butter
• Scrambled egg on brown toast

Foods to consider approx. 30-60mins pre-race:

• Banana
• Medjool dates
• Raisins

Foods to consider if short time lapse between rising and racing:

• Smoothie containing tropical fruit (for example: papaya, mango, banana, pineapple) blended with yogurt, coconut water or milk (almond, coconut, oat)
• Banana
• White bread toast topped with honey or maple syrup

(15:45)

Q2. What is the difference between raisins and sultanas and which should I choose for my run training?

DID YOU KNOW….

• Raisins, sultanas and currants are the dehydrated (or dried) version of different types of grapes (that is an easy one that I am sure everyone knows!!)
• In the US, the term “raisin” is applied to both raisins and sultanas but to distinguish the two, sultanas are referred to as “golden” raisins
• Internationally, and in fact, in most countries, including the UK, raisins and sultanas are differentiated by the TYPE of grape and the processing method used

The most common types of grapes include:

• Raisins – Muscat, Malaga, Monukka, and Flame, Thomson Seedless…the most common in the US 
• Sultanas – most common one is Thomson seedless
• Currants – Zante...

Hello, just dropping by to remind you we are on week 2 of a seasonal break. We’ll be back with a fresh new episode next Thursday 24th August.

So, Karen and I thought we could make a recommendation for you this week, we thought you may like to listen to Episode 108 Avoiding Muscle Cramps we shared that episode in August 2022.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

We’ve had feedback from many listeners saying that you tend to miss episodes if you’re busy with work or holidays.

So what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.

Many of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it.

RECOMMENDATION: Episode 108 Avoiding Muscle Cramps

Muscle Cramping can be unpredictable, painful and can last for several minutes. We talk about what causes them and why do they affect some runners and not others?? No runner wants them so we are hoping this will be a helpful refresher for you. The link to this episode is in the show notes for this message or you can scroll through episodes on apple or spotify or wherever you listen to us.

We’ll be back with a new episode on 24th August, … until then have a great week and don’t let nutrition be the limiting factor in your running performance.

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the

HWHR-Combating Low Energy

Are you a midlife runner who is struggling to maintain her energy throughout the day AND for her training? Listen to get a snapshot of what may be triggering YOUR low energy. We focus on aspects including STRESS, SLEEP and DIET and we discuss HOW they may impact your running performance before moving on to providing some hints and tips on how YOU could avoid or combat YOUR low energy levels.   

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(00:40)

Determining 4 principle triggers of low energy and their impact on nutrient status and hormones levels with a focus on magnesium, insulin and cortisol. 

(07:00)

Considering the impact of low energy on running performance, with a focus on recovery from training and risk of injury and illness. 

(12:22)

Discussing the nutritional and lifestyle changes a midlife female runner could consider introducing helping combat the effects of low energy. Introducing some recommendations to limit caffeine intake and increase water intake alongside dietary alternatives. Sleep and rest are also explored as potential lifestyle considerations for increasing energy levels. 

(17:30)

Key Takeaways:

• Listen to your body – what is it telling you? What are YOUR energy levels like? 
• Acknowledge the symptoms you experience – it is so easy to ignore the feelings of low energy 
• Address these symptoms so you can keep on running – think about some of the suggestions discussed today 
• Join our FREE training to learn more and get some expert 

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our

Protein Powders….Do Runners Need Them?

Protein Powders (PP) are widely marketed at runners (and other athletes). The adverts can be enticing ….but do runners really need them? Here we discuss the benefits and potential drawbacks of Protein Powders before delving into how to make the best choices if indeed your personal circumstances suggest you may benefit from taking one. We round up by giving you some Protein Powder recommendations; ones that have been tried and tested by us and our clients!  

Show Notes

(06:21)

The current recommended daily intake of protein for individuals varies:

For sedentary individuals 0.83g/Kg BW/d is recommended

For active individuals, the intake ranges from 1.2g/Kg BW/d to 2.0g/Kg

2g/Kg tends to be reserved for individuals focusing on strength/resistance training, 

(07:51)

There are many potential benefits from taking a protein powder including:

1. Body composition as protein helps keep you fuller for longer. Also metabolism of protein uses significant energy, thus burning more calories per hour than CHO. 
2. Building muscle because distance running is catabolic ie it leads to muscle breakdown. A PP would be an easy way to increase protein intake in order to maintain and build muscle mass.
3. Glucose/insulin regulation as protein promotes insulin secretion, which can help enhance glucose clearance from the blood, thus promoting Blood Sugar Balance. 
4. Adequate protein intake for individuals who struggle to attain an appropriate protein intake CONSISTENTLY
5. High protein content in one serving so great as a recovery strategy to help maintain muscle mass 
6. Pure protein so there is no Fat or Carbohydrate present to interfere with efficient digestion/absorption

(16:05)

There are also potential drawbacks to taking a protein powder including:

1. Branched chain amino acids (BCAAs) may compete with Tryptophan at the blood brain barrier, which could affect mood and sleep 
2. PP overuse may lead to an overall excess protein intake. This could lead to the formation of toxic metabolites including ammonia, which is thought to be a risk factor for compromised immunity, dysbiosis and other systemic and metabolic conditions. 
3. Compromised kidney function. An overall high dietary protein intake is thought to cause increased renal pressure, which may result in kidney hyperfiltration, glomerular injury, and proteinuria, proteinuria being a marker of kidney dysfunction and glomerular injury.
4. Compromised liver function. The liver is the main organ responsible for filtering relatively toxic end products of protein metabolism (e.g. ammonia) via the urea cycle. When ammonia is not successfully removed from the blood due to impaired liver function or an overwhelmed detoxification process (maybe due to excess protein intake) the plasma ammonia concentration increases, which is known to cause negative health effects.
5. Potentially debilitating side effects. These side effects include:

• Flatulence and/or bloating
• Cramps
• Tiredness
• Weakness
• Headaches 

(26:17)

Particular runners who may benefit from a protein powder include:

• Runners who are vegetarian or vegan 
• Runners recovering from injury 
• Runners recovering from illness
• Runners wanting to lose weight 
• Runners looking for a quick and easy pre or post-exercise snack
• Older runners where muscle loss is greater

(29:46)

It has been established that PP could be...

Pomegranate is sometimes described as a superfood. It’s nutrient dense fruit with many potent nutritional properties. It’s been used in ancient medicine and in cuisine around the world, in particular China, India and the Mediterranean region.

You’ll find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit itself.

Pomegranate Juice has attracted attention in the sporting world.

Today we are going to answer the following questions;

1.    Why has pomegranate been a focus of research in sports nutrition

2.    A look at the key nutrients in pomegranate

3.    Practical suggestions to consider when using pomegranate as a food or supplement

SHOW NOTES

(04:54)

An introduction to pomegranate and its anti-inflammatory and antioxidant capacity.

 (07:32)

We look at a review in 2018 By British Journal of Nutrition:

Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: a systematic review (British Journal of Nutrition (2018), 120, 1201–1216 doi:10.1017/S0007114518002696 © The Authors 2018)

https://pubmed.ncbi.nlm.nih.gov/30350760/

The studies chosen examined either the effects of POMEGRANATE intake on exercise performance and/or exercise-induced fatigue, soreness, muscle damage, oxidative stress, inflammation and cardiovascular function. Initially they had a pool of over 900 studies and selected 11 that met their review criteria.  The review looked at;

Effect of pomegranate on

·      acute and delayed physical performance

·      muscle strength recovery

·      muscle fatigue, pain and soreness

·      delayed onset muscle soreness - DOMS

Effect of pomegranate supplementation

·      on acute and delayed muscle damage responses

·      oxidative stress responses

·      on inflammatory responses

·      on cardiovascular parameters

All of which would be of interest to an endurance runner.

Findings indicate that POMEGRANATE has the potential to:

·      enhance endurance and strength performance

·      advance post-exercise recovery

·      improve cardiovascular responses during and following exercise

The researchers also point out that positive effects of POMEGRANATE supplementation of juice are more likely when;

·      POMEGRANATE juice contains >0·7g total polyphenols/0·5 litre

·      When large muscle mass exercise is engaged

·      When POMEGRANATE juice is consumed at least 60 min before exercise

Additionally the review suggests, the inclusion (750ml/d) of polyphenol-rich POMEGRANATE in the diet of active people prior (60 min) and after exercise (during 48h) could be beneficial for their physical performance and muscle recovery during and following exercise.

They also point out that further research is required to assess how chronic POMEGRANATE supplementation (that means consuming it consistently over a long period of time) impacts the physiological and performance adaptations to exercise training. That type of research may to help optimise POMEGRANATE supplementation guidelines for a range of exercise settings.

 (12:44)

 The key nutrients in...

Nutrition for Winter Running

Do you ever consider your nutrition for your winter running? As the nights draw in, the mornings get darker and the days get colder do you think about what foods and nutrients you may need to keep you healthy as you run through the winter months? In this episode we look at some key nutrients for you to consider, helping keep your immune system in Optimal Health. But as well as the foods you eat, we also give you some practical tips to help keep you safe and warm as you head out the door on those cold winter mornings.

Show Notes

(05:28)

Outlining the 5 principle nutrients to consider for winter running before moving on to discuss each one individually. The first nutrient under the spotlight is vitamin C, an underrated but very powerful nutrient whose principle role is to support the immune system, which is what is discussed here.  

 (09:15)

Moving on to discuss the importance of vitamin D in immune health and how Mg is required for the conversion of vitamin D to its active form. The need for Magnesium in muscle relaxation is also a topic of conversation here.  

(12:29)

Looking at Omega-3 Fatty Acids and their anti-inflammatory role in the body before progressing to Beta-Glucans and how their immunomodulation action within the body. 

 (17:01)

Considering the Female Factors for winter running including a female’s increased risk for Autoimmune conditions. 

(20:25)

Discussing the food sources of vitamin C including Acerola, which is known to be the richest food source of Vitamin C content. But some more commonly eaten food sources of Vitamin C are also highlighted.

 (24:53)

Introducing food sources of Vitamin D to consider during the winter months when exposure to daylight is limited before moving on to highlight key foods containing magnesium 

(30:44)

Introducing omega-3 and beta-glucans and having a brief discussion about the principle food sources of these important nutrients for immune health. 

 (37:14)

Moving away from food and nutrition and thinking about some practical and safety considerations for winter running. Being able to see and being seen when out running in the dark are two areas discussed before moving on to mention ways to keep warm and free from harm.  

(42:45)

Key takeaways:

1. There are many nutrients to consider to help keep you healthy during the winter months, however our 5 principal ones are: Vitamin C and D, Magnesium, Omega-3 and Beta-Glucans. 
2. These 5 key nutrients have many diverse roles in health and wellbeing, but they are all important in supporting immune health 
3. Remember that women are more susceptible to autoimmune conditions. So a good reason to try and maintain optimal immune health all year round, but especially during the winter months.   
4. There are daily Recommended Nutrition Intake levels for most nutrients set out by UK govt bodies, however these are set at levels known to prevent illness in the majority of people, they are not recommended optimal intake levels.   
5. Remember that certain nutrients can be lost from food through exposure to air, cooking methods and other factors so be mindful of this when considering your daily intake of key nutrients for your winter running. 
6. Moving away from food and nutrients and thinking about the practicalities of winter running. It is important that we take extra precautions when running outside, both for our safety and for our health.  
7. Ensure you can see and bee seen. Run in well-lit areas wherever possible and consider wearing a high-viz jacket and head torch.  
8. Keep warm, especially if going out for a long run. Wear layers as you can always...

FOOD FOR... Gut Healing

As runners we want our digestive system to be in optimal health to help prevent digestive distress, which is known to affect many runners and could lead to compromised running performance. In this episode of our FOOD FOR…SPOTLIGHT SERIES, we highlight 4 foods (salmon, turmeric, kefir, banana) known to help reduce digestive inflammation, heal the gut lining and rebalance the gut microflora, so you can keep on running and achieving YOUR peak performance.  

Show Notes

 (01:03)

Outlining the four foods to be highlighted: Salmon, Turmeric, Kefir, and Banana then moving on to discuss the key nutrient in Salmon known to support gut healing: Omega 3 Fatty Acids

 (09:01)

Moving on to discuss the key gut-healing nutrient of Turmeric: Curcumin

(12:25)

Now considering the influence of Kefir on gastrointestinal health and healing: thinking about its influence on the gut microbiota.

 (16:15)

Thinking about bananas and how they may support to gut healing: discussing their soluble fibre and insoluble fibre content as well as their content of the amino acid cysteine, which is important for glutathione production.  

(20:47)

Discussing meal ideas and recipes utilizing the four foods known to support gut healing. Initially thinking about salmon and turmeric. Some great ideas to inspire you in the kitchen and all of them quick and easy to prepare. 

 (27:48)

Now moving on to meal and recipe ideas for kefir and banana. Some more great ideas to inspire you in the kitchen. 

 (32:37)

Compiling a one-day meal plan for you to help you introduce salmon, turmeric, kefir and banana into your diet to support gut health and healing for your running.

 (36:41)

Key Takeaways: nutrients of each food and how they could support your running:

• Salmon’s key nutrient is omega 3, which is anti-inflammatory so could help reduce the risk of injury and illness from running
• Turmeric’s key nutrient is Curcumin, which is also anti-inflammatory and a potent antioxidant so may support the neutralisation of free-radicals produced from the metabolic processes of running
• Kefir’s benefits to health are the beneficial bacteria it contains, which will help support a runner’s immune system, in the digestive tract but also systemically.  
• Bananas key nutrients are the fibres, cysteine and quick release CHO they contain. So, they are excellent at fuelling our running as well as supporting the digestive tract.

Related Episodes:

Episode 3: Avoiding Digestive Issues as a Runner

Episode 14: Endurance Running and the Immune System

 Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion

Nutrition Basics for ALL Runners

Often runners interested in sports nutrition want to dive straight into nutrition specific to their training, however it’s vital that everyday nutrition is optimal so we’ll be sharing our recommendations for ensuring your nutrition basics are consistently in place so you can get the best from your sports nutrition.

We truly believe that consistently putting the Nutrition Basics in place every single day gives everyone and especially runners a foundation for great health, wellbeing and energy. You really need to have these important foundations in place before applying sports nutrition specifics to your running plan to get the best results. If not it’s a bit like wallpapering before you prepare the wall!

We will be sharing our thoughts on 3 important aspects of Nutrition Basics for ALL Runners which are:

1.   Quality of Food

2.   Plate Balance

3.   Timing of Meals and Snacks

Show Notes

(05:24)

Why the quality of your food is an important part of Nutrition Basics for all Runners.

(12:40)

Are there are female factors to consider when choosing foods e.g. consider potential toxins in foods (pesticides, chemicals that may have contaminated food during farming, processing and packaging), and how endocrine disruptors may be affect hormonal function and balance.

(17:56)

Tips on how to purchase foods wisely and how to minimise toxins.

(23:36)

Using a plate balance concept to ensure you are balancing macronutrients and plant foods, helping to manage portion sizes and balance blood sugar.

(26:58)

Understanding low GL carbohydrates and their impact on blood sugar balance.

(35:33)

The importance of eating vegetables every day e.g. eating a rainbow and having lots of variety and how that supports both immune and digestive health.

(39:59)

The timing of meals and snacks and why this is key for everyday health.

Key Takeaways:

1.   Quality of Food – minimize processed and junk foods, buy fresh, seasonal, local and organic where possible. Minimise exposure to pesticides, chemicals, additives, packaging in your food.

2.   Plate Balance – basic formula is ¼ plate of protein, ¼ plate of Low GL carbohydrate, ½ plate of non root vegetables, eat a rainbow, ensure you have lots of variety of different foods and adjust portions sizes to suit your physique/size

3.   Timing of Meals and Snacks – eat regularly – have meals evenly spaced e.g. 5 hours apart, avoid grazing, have 12 hours of no eating between dinner and breakfast, use protein based snacks strategically if required.

4.   Be consistent in your habits and food plan – every day

5.   Get your Nutrition Basics in place – then start to adjust your food plan to meet your training and race requirements.

Related Episodes:

Sports Nutrition Foundations for Female Runners

Macronutrients to help runners go longer and faster

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as...

Great North Run Nutrition Milestones - Get Race Day Ready

This is our 5th and final episode in this 2022 Great North Run Nutrition Milestones Series. Today, we’ll start with:

·      Run Training Milestones – we are looking ahead to the week before the race. So, our focus is on how to taper your training

·      Nutrition Milestones – in this episode we’ll be looking at what your food plan should be in the week leading up to the race to optimise glycogen storage

·      Rest and Recovery Rituals – encouraging you to embrace tapering down and restorative rest

·      Injury Healing and Recovery Tips – we want you to stay safe and avoid last-minute injuries

·      Mind Set MOJO – getting in your zone – psychologically speaking and a reminder of practical concerns (what to put in your bag)

·      And we’ll end on some Great North Run Fun and Factoids we’re talking about what to expect in the finishers village and travelling homewards

SHOW NOTES

(02:41)

Training Milestones - the final phase of your training should involve a 2-week tapering period where your training is lighter to help preserve energy and prevent injury. The aim is to keep your legs fresh and ready for race day. Ideally, finding a balance of allowing adequate recovery and maintaining fitness is key during the tapering phase. Join us for some tips on tapering.

(08:25)

Nutrition Milestones – we talk about nutritional strategies to optimise MUSCLE GLYCOGEN STORES during to the leading up to your race. On the day of the race your aim is to optimise LIVER GLYCOGEN STORES.

We discuss:

A modified version on carbohydrate supercompensation – as an alternative to carb loading. In this approach.

A runner would plan to eat 3 days at 50% Carbohydrate followed by 3 days at 70 and would run daily but reducing time/distance each day. 

In practical terms, for a half marathon runner this would equate to 3 days as 1/3 plate of carbohydrate at each meal followed by 3 days of ½ plate carbohydrate at each meal. Remember to maintain your protein intake i.e. ¼ plate, as you’ll need protein to support muscle recovery….and remember to continue eating a rainbow of vegetables to maintain nutrient density of your meal plan.

(22:11)

How to plan what time to eat on race day.

(28:17)

Final Race Day Nutrition Tips.

(32:19)

Rest and Recovery Rituals – keeping stress to a minimum to conserve energy.

(35:44)

What to pack in your bag to support you at the end of the race.

(42:48)

Injury Healing and Recovery Tips - “keep safe and prevent any last-minute injuries”.

(45:58)

Mindset Mojo – ditch any imposter syndrome thoughts. Promote a positive mindset by reflecting on your BIG WHY and how amazing you’re going to feel after the race … maybe as you cross the line … or as you celebrate with friends and family … or when telling your Great North Run stories afterwards.

We’ve talked a bit about using positive MANTRAS as you run … we hope you’ve found some which you are using in training … another idea is to choose ONE WORD which is your overarching theme to your race … it could be ACHIEVE or WINNER or STRONG … something that inspires you and you can draw on in the tough moments in the race if you have any!

You may wish to give a name to the negative voice in your head – you know the voice that says “ I’m tired … it hurts … I can’t! Doing this will help you separate the negative voice from yourself and your true goals and dreams.

(50:49)

Recap on your race plan – a refresher on our discussion from episode 107 when we talked about developing and visualising your race...

Resolving Runners Post Covid Fatigue

Today’s episode digs into why some runners struggle to return to pre covid form

For many runners, getting back to running post COVID involves taking time for rest and recovery, and gradually increasing their training plan over a few weeks.

Unfortunately for others, they continue to suffer with longer-term fatigue which impacts on their day-today-life as well as ability to run.

It can feel so frustrating when good foundational nutrition and rest just doesn’t seem enough to bounce back from Covid.

In this episode we explore potential root causes of your fatigue and how a functional nutrition approach may reveal underlying imbalances.

We’ll give you direction on a nutritional approach to help you restore energy levels so you can enjoy your running again.

If you are a runner who has never returned to your pre Covid form due to fatigue and exhaustion, this episode is for you.

We are going to consider:

1.    Mitochondrial injury and how this contributes to post covid fatigue

2.    The Aim of a Functional Nutritional programme to support post covid fatigue

3.    Protecting against seasonal infections

SHOW NOTES

(02:39)

 Aileen’s personal experience of post covid fatigue and the effect on her running and how covid is impacting on nutrition clinic clients

 (06:59)

Why resolving post covid fatigue is important for everyone but especially runners and how the health of your mitochondria is key to recovery.

 (12:01)

A look at how sub optimal mitochondrial health may be affecting your energy production capacity and ongoing fatigue. Plus, how the cell danger response phases are potentially compromised in recovery.

(17:30)

The aim of a nutritional programme would be to provide nutrients to:

·      Restore mitochondrial health e.g inflammatory status and oxidative stress and supplying building blocks of nutrients for cell repair and proliferation

·      Restore the phases of Cell Danger Response so they work optimally and

·      Provide optimal amounts of specific nutrients to fuel the kreb/citric acid cycle to enable energy production 

(20:39)

Functional Screening tests may involve:

Amino Acid Profile, we need optimal amino acids to effectively repair and replace cells. Assessing amino acid profile enables identification of which amino acids are depleted and we are able to suggest foods and supplements to move them to an optimal level.

Nutrient Status relating to the Krebs Cycle/Citric Acid Cycle (the process our bodies use to make energy). If required, we may add key nutrients which will support energy production and optimizing the CDR response. Three nutrients which may be considered are:

·      Carnitine

·      Creatine

·      CoQ10

Fatty Acid Profile, having optimal levels of fatty acids is important for both cell health and function as well as for anti-inflammatory actions. We highlight the role of SPMs (specialised pro resolving mediators). These SPMS support inflammation resolution by limiting the extent and duration of the acute

 (27:21)

How a personalised nutrition approach may help you get to the root cause of your fatigue and enable a targeted nutrition plan to be designed for you.

(30:14)

We share our reminder tips on how we can all support our immune system to protect against seasonal infections.

(33:22)

Aileen’s favourite supplements to help protect against seasonal infections.

(35:38)

Our FOOD...

As a runner one of our key health goals is to stay healthy, avoid illness and infections so we can stick to our training programme and race schedule. Optimal Vitamin C status will support overall health, but in particular a few roles of Vit C, which could support a runner include:

• Act as an anti-oxidant

• Help protect against infections by supporting the immune system

• Supports collagen production which is key for musculoskeletal health

• It is involved in the energy production cycle

• And also supports iron absorption

SHOW NOTES

(00:09)

An Overview of Vitamin C and signs of deficiency

 (04:05)

How much Vitamin C do we need?

 (06:36)

Food Sources of Vitamin C and how to optimise Vitamin C in your food plan.

(09:44)

How may Vitamin C support a runner?

 (11:23)

Vitamin C as an anti-oxidant.

 (12:57)

The role of vitamin C and the immune system.

 (14:30)

Vitamin C and Collagen production.

 (20:16)

Do I need to supplement with Vitamin C? Will it support my running performance?

 (22:45)

Can Vitamin C support collagen production and recovery from injuries?

 (25:41)

Can Vitamin C supplementation help to alleviate DOMS?

 (28:02)

Choosing a Vitamin C supplement – what to consider.

 (34:35)

 KEY TAKEAWAYS 

1.    Vitamin C is an essential water-soluble nutrient humans can’t produce it or indeed store it in our bodies, so we need to get it from our diet.

2.    It’s vital to eat a rainbow of fruits and vegetables every day to maximise our food intake of Vitamin C.

3.    Optimal Vitamin C status will support the overall health of a runner including acting as an anti-oxidant, supporting the immune system, collagen production, iron absorption and energy production.

4.    Muscle strength and function are not influenced by vitamin C supplementation. However, individuals with a poor vitamin C status may benefit most from supplementation and in turn this may support running performance.

5.    Runners may benefit from supplementation following an injury or to support recovery when following and intensive training programme (may help with energy and DOMS).

6.    Supplementing between 500mg and 2000mg may be supportive and the Tolerable Upper Level is 3000mg per day.

Further Reading

 Vitamin C FACTS

Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation

Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries

Recent Progress in Applicability of Exercise Immunology and Inflammation Research to Sports Nutrition

LISTENER OFFER

One of our favourite VITAMIN C supplements is from a company called YOUR ZOOKI – their vitamin C is in a small sachet and comes in 2 flavours – Watermelon and Citrus.

ONE Sachet delivers 1000mg of Vitamin C and there’s also some Vitamin E added which we have learned today appears to work well with Vitamin C.

We both use YOUR ZOOKI supplements and really love them …

www.yourzooki.com

If...

It is well documented that Whey is an excellent protein source for exercise performance...but what about Casein?? Which should you be taking? Should you be taking both?

We aim to demystify the data and the 'media speak' on this subject so you as a runner can make an informed decision on which...if either...is best for your running goals. 

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(06:14)

Defining Whey and Casein and outlining their relevance to sports performance:

Whey and Casein are the two types of protein found in milk with Casein making up 

80% of the protein and Whey making up the other 20% 

(11:02)

Considering whether Whey and Casein should be taken together or separately to gain optimal benefit from each

(19:49)

FEMALE FCTORS

The ISSN (International society of sports nutrition) released a Position Stand earlier this year (2023) on the nutrition concerns of the female athlete, which contained excellent guidelines on protein intake around the menstrual cycle and peri/menopausal phases of life. Several highlights from this paper include:

1. Peri and post-menopausal women, regardless of sport, should aim for the upper end of the range of current recommended guidelines which is 1.8 – 2.2g per Kg of body weight per day
2. The ISSN suggest meals being moderate in protein (∼0.3 g protein per Kg of body weight) but eaten every 3 hours to maximise muscle protein repair and remodelling during prolonged (>24 h) recovery periods
3. Eating protein rich foods as close to the end of exercise as possible will support muscle building. The ISSN suggest 6-10g protein per kg of body weight

(25:27)

Outlining additional protein recommendations for the mid-life female runner and highlighting protein rich foods with a high content of leucine

(37:18)

Emphasising what to consider when purchasing a whey or casein supplement powder including:

• The reasons for taking one
• Taste 
• Always read the label before purchasing 
• Marketing and Sales Spin 

(46:21)

KEY TAKEAWAYS

1. Firstly, just as a reminder….Whey and Casein are the two types of protein found in milk with Casein making up 80% of the protein and Whey making up the other 20% 
2. Casein is slowly released and induces a prolonged release of amino acids whereas Whey is a soluble and rapidly-digested protein so is more fast acting
3. It is thought that Whey is best consumed immediately after exercise to promote MPS whereas Casein is best taken before sleep to support overnight muscle recovery and muscle adaptation
4. If a casein or whey supplement powder is what is most practical for you then we would recommend you choose the best quality powder you can afford to optimise absorption and bioavailability of the AAs contained within 
5. Always read the label before purchasing - to ensure the ingredients are natural. Look out for bulking agents, chalks and sweeteners including artificial sweeteners – AVOID THEM. 
6. Finally, just remember that although casein and whey have been well researched for their positive effects on athletic performance, the current cornerstone approach of any skeletal muscle hypertrophy (building) diet is to have a sufficient overall protein intake alongside regular exercise training!

Download our FREE E book

The Vegan Diet for Running

The Vegan Diet for Running……is it a suitable one? The vegan diet has certainly become very popular in recent years and many well know athletes have adopted this lifestyle choice, however is it suitable for a runner? We explore this question and:

1. Delve a little deeper into what exactly the Vegan diet is
2. Explore some of the potential advantages and disadvantages of The Vegan Diet for Running
3. Discuss some of the nutritional factors of a vegan diet that a runner would need to be consider

SHOW NOTES: 

(05:31)

Outlining the vegan diet and the various reasons why people adopt this lifestyle choice 

(08:56)

Discussing some of the potential advantages of a vegan diet for general health 

(13:25)

Looking at some of the potential advantages of a vegan diet for a runner: 

(16:21)

Outlining how a vegan diet could potentially hinder running performance 

(23:48)

FEMALE FACTORS:

1. Low energy availability is more common in female athletes than their male counterparts, especially in sports where lean body mass is required. Some athletes may adopt the vegan diet as a way of reducing body mass through low energy intake
2. It has been found that female vegans appear to have lower iron stores than female omnivores (so females who eat meat and plant-based foods) and are more prone to iron-deficiency anaemia BUT…male vegans appear to have a SIMILAR iron status to their male omnivore counterparts 
3. Also, male vegans appear to be less impacted by iron status than female vegans, which would make sense as women have their menstrual cycle, which is known to impact significantly on iron status…certainly in some females 
4. Iron deficiency (without anaemia) is known to reduce endurance capacity, increase energy expenditure and impair endurance exercise adaptations in females as we mentioned earlier. This seems to occur when iron is deficient at TISSUE level, not storage level

(30:43)

Focussing on the importance of optimal protein intake if following a vegan diet with an emphasis on the Branched-Chain Amino Acids (BCAAs) and anti-nutrients limiting protein absorption.  

(35:08)

Outlining some protein-rich foods suitable for the vegan diet and how to combine them to ensure “complete protein” is consumed daily. Also determining the recommended daily intake of protein when following s vegan diet 

(41:11)

Considering the importance of Vitamin B12 when following a vegan diet

(48:36)

KEY TAKEAWAYS:

1) The vegan diet is becoming more and more popular, certainly in the UK and across Europe….and possibly elsewhere in the Western world

2) There are several well-known athletes who follow a vegan diet, suggesting it could be an approach to eating that may support athletic performance…

3) Paying attention to key nutrients would be essential to a healthy vegan diet for a runner: Nutrients include:

• Protein
• Omega 3 FA
• Iron
• Vitamin B12
• and others

4) It must be noted that certain nutrients CANNOT be obtained from a completely plant-based diet therefore supplementation would be recommended. For example: Vitamin B12 and Omega 3. 

5) To attain an adequate intake of the other nutrients the diet would need to be varied and attention paid to anti-nutrients that may limit absorption

6) Finally, research suggests that a well-planned and appropriately constructed vegan diet COULD be nutritionally adequate for most individuals, however there is currently very little evidence-based research supporting the vegan diet for athletes. Most evidence is still either anecdotal or clinical

Related Topics:

We are celebrating passing the 3rd Anniversary of She Runs Eats Performs and we wanted to say a big thank you for joining us for some or maybe all our episodes. 

We are really excited to reach this milestone and we get a thrill every time we publish an episode and discover that you are out there listening to us.

We love it when we hear from you … it means so much when we get an email or a review or a comment on social media. We still pinch ourselves when we check on podcast downloads and discover where our listeners are in the world. 

As well as creating the episodes for the podcast we have free resources and paid for programmes and services at our website www.runnershealthhub.com  

LISTENERS SURVEY 

We also wanted to ask a favour … we wanted to find out if there is anything we can do to improve your experience of She Runs Eats Performs, so we have created a short listener survey to get your feedback. 

Just click the survey link here and it’ll take you to the survey … there are only 8 questions and it’ll take 3 minutes to complete. Your answers will help us create the best podcast possible, with topics you’ll love and to help grow our listener community. 

FREE PRIZE DRAW

If you complete the Listener Survey by 31st May 2023 and we’ll enter you into a FREE PRIZE DRAW to win a 1:1 Food Diary Review (30-minute) Zoom Consultation which will help you fine tune your personal runner’s food plan to help you achieve your health and running goals.

PODCAST FEEDBACK CALL 

We’d love to follow up with a few people personally… to learn a little more about your individual situation. If you would you be open to chatting for a few minutes there is an option to send us your email address and we’ll be in touch with a call booking link so you can schedule a short chat with us at a time which suits your diary. Book a Podcast Feedback Call here. 

THANK YOU

So, thanks again from both of us, our show is dedicated to YOU … a midlife female runner who wants to enhance your health and running performance as you navigate the menopause transition and beyond. 

We want to share our FOOD FIRST approach and help you to action simple food concepts, tips and plans to support your running performance and any female health challenges. 

We hope you’ll continue to join us and we’d love to hear from you so we can create the best possible podcast for you. 

Remember … don’t let nutrition be the limiting factor in your running performance and thanks again for listening with us!

Best Wishes and Happy Running

Karen and Aileen xx

www.runnershealthub.com

Heart Healthy Running

Running is well known for its health benefits to the heart….but in what way? We explore this question whilst also acknowledging that running could be detrimental to heart health under certain conditions. There are also many risk factors for heart dysfunction including:

• Diet
• Smoking
• Stress
• Age
• Gender

We delve into these before moving on to address the ones that are within our control therefore could be adapted/changed to promote a healthy heart. 

SHOW NOTES

(04:57)

Let’s have a quick look at HOW the heart works. Put simply, the heart is a large muscle divided into four chambers: the left and right atrium, and the left and right ventricle. In essence, it is a muscular pump that creates a “pressure head” needed to pump blood around the body. Arteries take blood away from the heart, whilst the veins carry blood to the heart. The heart works in a repeating pattern of contraction, and relaxation, which is known as the cardiac cycle. This repeating cycle is how blood pressure is measured i.e. heart muscle contraction is the systolic reading of blood pressure whilst heart muscle relaxation is the diastolic reading of blood pressure. 

(06:24)

Looking at the potential negative effects of running on heart health including:

Sudden Cardiac Death – this is tragic but occurs very rarely and is usually linked to an undiagnosed heart condition.

Athlete’s Heart Syndrome - thought to be most prevalent in middle aged amateur male long-distance runners. Possibly because they begin running in mid-life and tend to do too much too quickly i.e. inadequately trained leading to functional and structural maladaptations.  

(17:37)

Discussing the positive effects of running on heart health including:

Increased heart mass – potentially to a level similar to that of elite athletes

Reduced heart muscle damage following a heart attack – from 3-5 consecutive days of moderate exercise

Increased cardiac mitochondria - our energy powerhouses

Reduced risk of arterial fibrillation – a condition casing an irregular and possibly abnormally fast heart rate

Maintenance of cardiac output as we age – linked to ventricular compliance

(25:44)

Considering the risk factors for cardiac dysfunction including risk factors within and outside our control.

Risk factors outside our control include:

• Age
• Gender
• Ethnicity
• Familial history
• Genetic predisposition

Risk factors within our control include:

• Diet 
• Activity levels
• Smoking
• Alcohol
• Stress 

(31:47)

FEMALE FACTORS:

1. Females at lower risk of cardiovascular disease besides men, however they are still at risk especially as they age.
2. Women are at greater risk of suffering as stroke besides men, especially as they get older
3. Although women are at lower risk of CVD than men, it is still the number one killer of women in the UK…and USA. The death rate is higher than that from breast cancer.
4. Certain ethnic groups are at increased risk of CVD including those of South African and Asian origin.  

(35:39)

How can nutrition and lifestyle support a healthy heart? 

Here we need to think about the risk factors WITHIN our control; the ones we could change or remove.

One style of eating that is known to be supportive to heart health is the Mediterranean Diet. This diet is considered a functional diet and there is increasing...

Have you ever suffered from DOMS (delayed onset muscle soreness)? If so, you will know how sore and debilitating it can be. Most runners will have suffered from it at some point… but may have just accepted it as a “side-effect of running” BUT, if not addressed, DOMS may lead to severe EIMD (exercise-induced muscle damage), and time out from training.

So….we are going to revisit the research and give you some nutrition and lifestyle tips and tools to help you recover effectively from DOMS.

If you are currently experiencing DOMS, or experience it regularly and find it frustrating and debilitating, then definitely listen in to find out more about the emerging nutritional approaches to support you. We will:

1. Recap on the definition of DOMS and highlight the typical signs and symptoms of its development
2. Outline the current evidence-based nutritional approaches to supporting recovery from DOMS
3. Discuss how to put these nutritional recommendations into practice

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:15)

Defining DOMS (Delayed Onset Muscle Soreness) as:

A symptom of EIMD (Exercise-Induced Muscle Soreness) and is associated with a perception of severe soreness and discomfort. DOMS typically occurs 24 –72 h after unaccustomed and/or high-intensity eccentric muscle contractions e.g. running downhill.

Signs and symptoms a runner may experience that would suggest DOMS as an issue include:

·       Inflammation

·       Pain

·       Swelling

·       Decreased muscle function 

·       Muscles that feel tender to the touch

·       Reduced range of motion 

·       Muscle fatigue 

(08:37)

Outlining some potential risk factors in the development of DOMS including:

·       Being new to running

·       Overtraining (can produce skeletal muscle cell breakdown creating DOMS)

·       Age 

·       Gender

·       Nutrition and Hydration status 

(12:38)

FEMALE FACTORS:

1. Research is mixed regarding the susceptibility of DOMS in women besides men
2. Some research suggests that women may be less susceptible to muscle damage from exercising than their male counterparts due to the influence of the hormone oestrogen
3. Other studies show that women are MORE susceptible to muscle damage, BUT that they generally recover faster than men. For example: One study showed that after downhill running it took men 72 hours to recover from DOMS but for women, it took 24 hours only 

(15:13)

Highlighting the phytonutrients to be discussed before moving on to discuss each in more detail:

·       Curcumin

·       Anthocyanins and flavonoids 

·       Betalain

·       Quercetin

·       Isothiocyanate

(29:02)

Considering ways of introducing these phytonutrients into a regular food plan to help limit the effects of...

Bicarbonate to Boost Running?

Can you believe that Bicarbonate loading in athletes has been practiced for over 70yrs, which is amazing considering many people have no idea about it!!

Also….can you believe that the household product Bicarbonate of Soda appears to be, or certainly was, the most common form!!

Early studies suggested Sodium Bicarbonate (to give Bicarbonate of Soda its proper name!!) could improve performance by up to 3%...which is significant! This led to it being widely researched as a potential ergogenic aid in sport and exercise during the 70s and 80s. It is now thought to be one of the most researched ergogenic supplements.

So, today we are going to delve into some of the research to outline:

1. What Sodium Bicarbonate is and how it works
2. The potential benefits and drawbacks of SB Supplementation for a runner
3. A supplementation Protocol: How much, how often and when to take SB Supplementation….if at all!!

Read full article here

Show Notes:

(05:54)

What is Bicarbonate? 

Here we explore the role of Bicarbonate in the body: its endogenous production, its utilisation during exercise and its removal from the body.

(19:35)

The Benefits and Drawbacks of Sodium Bicarbonate Supplementation

The body can produce bicarbonate by itself to help maintain Blood pH balance, however intense exercise sustained over a period of time may lead to the body’s capacity to produce Bicarbonate being overwhelmed. Sodium bicarbonate in supplement form may support the buffering system therefore delay the onset of muscle fatigue brought on by acid build up, principally Hydrogen ions and lactate, which are by-products of anaerobic respiration. 

Here we delve into both the positive and negative effects sodium bicarbonate supplementation may have on sports performance including:

Benefits:

1.     Delayed onset of muscular fatigue

2.     Mitochondrial protection

3.     Improved mitochondrial function

Drawbacks:

Gastrointestinal (GI) symptoms:

1. Less severe – bloating and belching
2. More severe – nausea, vomiting, stomach pain, diarrhoea

(28:43)

FEMALE FACTORS:

The difference in performance effects of Sodium Bicarbonate appears to be gender specific. Studies have found that females respond to sodium bicarbonate to a lesser extent than males. This appears to be due to differences in muscle anatomy and physiology. For example: 

• Females have smaller type II muscle fibers than men and type II fibers rely predominantly on the glycolytic energy system. 
• Males have greater glycolytic capacity – in other words, the ability to produce energy anaerobically i.e. in times of insufficient O2 availability - as we mentioned at the beginning
• Females’ pH drops to a lesser extent that in males during the same type of exercise

BUT it is important to note that none of the studies took the female menstrual cycle into account when carrying out the research. So, could it be the menstrual cycle that leads to reduced athletic performance rather than the Sodium Bicarbonate supplementation? A question that requires answering through research.  

(34:27)

A Sodium Bicarbonate Supplement Protocol:

Here we investigate what is thought to be the optimal intake of sodium bicarbonate to support sports performance. We look at: How much, how often and when to take this supplement.

(43:59)

KEY...

FOOD FOR.....Spring Running

Spring is in the air and the new season’s fruits and vegetables are ready to pick and enjoy…but have you ever considered how these delicious and healthy foods may support your running training and performance? In this episode we delve into the nutritional properties of FOUR seasonal foods and outline how they may support YOUR running performance. The foods discussed are:

• Cucumber
• Mint
• Spring onion
• Purple sprouting broccoli

Show Notes

(03:57)

CUCUMBER:

The humble cucumber contains at least 73 different phytonutrients as well as many micronutrients of which vitamin K is the most abundant. In fact a100g serving of cucumber contains 19% of the Govt RDA. A focus is given to the benefits of vitamin K for a runner before moving on to discuss 2 key phytonutrients, Quercetin and Naringenin. We delve into their antioxidant and anti-inflammatory properties and how they could help reduce a runner’s risk of injury and illness. Additional attention is given to their water content and its ability to maintain hydration. 

(12:19)

MINT

Mint comes from the family of herbs that also includes oregano, rosemary sage plus many others and there are at least 25 varieties of mint, however the 2 most popular mint varieties are peppermint and spearmint. Mint’s essential oils are thought to be the most health promoting aspect of mint, but mint leaf and rosmarinic acid within mint are known to support digestive health and reduce the severity of symptoms of hayfever. We delve into these nutrients and outline how they could support a running in training throughout springtime when hayfever tends to be at its worst. 

(18:41)

SPRING ONION

Spring onion comes from the allium family of vegetables. which includes garlic and both come from the larger LILY family, which also includes chives, and leeks. Spring onions are grown in warmer climates than regular onions and have a milder and sweeter flavour, The principle nutrients discussed that would support a runner are Allyl Propyl Disulphide (APDS), which ate known to support blood sugar balance and saponins and sapogenins, which are antimicrobial so may help protect against infections and illness.  

(24:15)

PURPLE SPROUTING BROCCOLI

Purple sprouting broccoli (PSB) contains all the nutritional properties of regular broccoli, but with added colour and flavour, The purple heads of broccoli start to bud in February in preparation for harvest in the springtime unlike regular broccoli, which is not in season until the summertime. Broccoli comes from the cabbage family. It is a brassica/cruciferous vegetable with a very high vitamin C content, which is important as an antioxidant and an anti-inflammatory nutrient. Here the focus is on the health benefits of the glucosinolates, of which sulforaphane and indole-3-carbinol are two important ones known to encourage the excretion of excess oestrogen hormones. Important nutrients for runners suffering PMS, peri-menopause symptoms or suffering from any other oestrogen driven condition to consider. 

(30:13)

FOOD IDEAS:

1. Food ideas for Cucumber: Raita with toasted pumpkin seeds, gazpacho soup, green juice or smoothie
2. Food ideas for Mint: Tabbouleh, fresh mint tea, aubergine and mint side dish, pea/mint and feta dip
3. Food ideas for Spring onion: tomato and onion salad, stir fry, guacamole, green egg scramble
4. Food ideas for Purple Sprouting Broccoli: sauteed with garlic and sesame seeds, broccoli and blue cheese quiche, Sprouted purple broccoli salad, baked broccoli with chilli and lemon yoghurt, broccoli and salmon super salad bowl

(43:29)

ONE DAY MEAL...

Nutrition for Running Injury

Nutrition for Running Injury could help prevent YOU from taking excessive time out of running to recover. In this episode we discuss some of the most common injuries experienced by runners including shin splints and plantar fasciitis. We go on to delve deep into the risk factors for their development, and even considering your running shoes and their potential impact on injury. Finally we explore dietary and lifestyle changes to help speed up recovery...or better still, prevent injury occurring. 

Show Notes

(02:00)

An overview of the most common running injuries including: Plantar Fasciitis, Achilles Tendonopathy and Shin Splints.  

(08:00)

Delving deeper into Shin splints?

(11:17)

Discussing Achilles Tendonopathy and how it manifests itself

(13:25)

Describing Plantar Fasciitis and the risk factors for it developing

(18:02)

Looking at WHY injury occurs so frequently in runners. Considering risk factors including: chronic training overload, previous injury, changes in gait.  

(24:24)

Discussing running shoes and their potential to lead to injury

(27:06)

Considering a runner’s psychology and its impact on injury risk 

(31:15)

Thinking about aspects of general lifestyle as potential risk factors for running injury including: stress, diet, alcohol, overweight/obesity

 (33:44)

Highlighting the female factors to be aware of.

(39:40)

Looking at diet to help reduce the risk of running injuries with a focus on protein (and the branched chain amino acids) and collagen.   

(47:26)

Moving on to discuss lifestyle factors to support prevention and/or recover from injury.

(54:52)

Key takeaways:

• Injury in runners is very common, especially of the lower limbs and additionally the lower aspect of the leg
• Women are at greater risk of injury than men and age also has an impact
• Consider a consultation with a professional gait analyst or Podiatrist to help rectify any pronation etc. They could also help you with choosing the correct shoe for your running gait.
• Think about how you train – ensure your increase in distance and intensity is gradual
• Ensure you eat an optimal diet CONSISTENTLY and one which contains they key nutrients for the health of bone, muscle and other soft tissue. 
• Finally, remember that injury can lead to time out of training so prevention is BEST

Related Episodes:

Endurance Running and Immune System

Nutrition To Solve DOMS

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded...

Food Focus on Chocolate for Runners

Everyone loves a sweet treat and runners are no exception. Our aim is to help you find a way of enjoying “dark chocolate” as well as adding some nutritional benefits to your food plan. Also, worth mentioning dark chocolate is an acquired taste but once your taste buds have adapted, you’ll love it. The flavour is so intense that you’ll find you don’t over eat as it’s so satisfying. 

Our discussion will cover:

1.   KEY nutritional properties in chocolate and how they can support a runner.

2.  We’ll share some recipe ideas using chocolate.

3.  How to choose a good quality chocolate and some of our favourite brands.

To clarify, we are talking about DARK Chocolate – chocolate made from Cacao beans – not the highly refined sugary commercialised brands.

SHOW NOTES

 (01:47)

 A little about cacao!

·      Cacao, is the dried and fully fermented fatty seed of the fruit of the cocoa tree, Theobroma cacao.

·      Cocao liquor is the paste made from ground, roasted, shelled, and fermented cocao beans, called nibs. It contains both non-fat cocao solids and cocao butter. Cocao liquor is what is referred to as ‘‘percent cacao’’ on food packaging.

·      Powder is made by removing some of the cocao butter from the liquor.

·      Chocolate is a solid food made by combining cocao liquor with cocoa butter and sugar. The proportion of cocao liquor in the final product determines how dark the chocolate is.

(06:25)

 Nutritional Properties of Cacao and potential health and performance benefits to runners:

Polyphenols

Cacao beans contain a high level of polyphenols of which there is a subset of nutrients called flavanoids – flavan-3-ols in particular, cacao contains epicatechin, catechin, and procyanidin. Research shows that flavonoids may contribute to cacao’s cardioprotective effects and anti-oxidant effects.

Increase vasodilation and blood flow to working muscles

Flavanoids also promote bio availability of Nitric Oxide which naturally increases the flow of blood and oxygen to working muscles. A greater supply of oxygen to the working muscles results in boosts to strength and endurance performance important for runners.

Increase Your Aerobic Capacity

A study in 2016 looked at “Beneficial effects of dark chocolate on exercise capacity in sedentary people”. It was a small study of 17 participants who consumed 20 g of dark chocolate daily for 3 months – at end of study they had experienced a 17% increase in their VO2 max i.e how efficiently you use oxygen.

The researchers believe that epicatechin, can help the mitochondria—or the powerhouse of your cells—function more efficiently.

One study which looked at 9 endurance trained cyclists consuming a chocolate milk drink as a recovery aid following interval work outs on 3 separate day. They compared performance with Choc Milk against a fluid replacement drink and a carbohydrate replacement drink and found …

Time to Exhaustion (TTE) and Total Work (WT) were significantly greater for chocolate milk and Fluid Replacement (FR trials) compared to Carbohydrate Replacement (CR) trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.

Can anti-oxidant properties of flavonoids in cacao reduce inflammation?

Endurance running is a contributor to acute inflammation in the muscles and joints, so it’s thought that eating good quality dark chocolate before or after a training run may help reduce the inflammation.

However, a review in 2019 looked at the...

Exercise Induced Acid Reflux

Why are we bringing this health topic to your attention today?

There are 3 main reasons, firstly many runners experience exercise induced acid reflux, which is not a pleasant experience and can be disruptive to enjoying your run and also to performance. The second reason is that commonly people believe if they take steps to reduce stomach acid with medication that will solve the reflux problem, however they don’t take into account, that having sub optimal stomach acid levels may lead to nutritional deficiencies and in the long-term to other health conditions. Finally, as we age our stomach acid levels naturally decline, so it’s important that we take steps to optimise our digestive health to minimise issues around absorption of nutrients.

Today we’ll cover:

1.    Why is Acid Reflux a problem for runners?

2.    What is the cause of acid reflux?

3.    What can runners do if exercise induce acid reflux is a problem for them.

SHOW NOTES

 ( 06:29)

Why is acid reflux a problem for runners?

 (10:44)

Which groups of people prone to experiencing acid reflux?

 (13:05)

What are the typical medical approaches to managing acid reflux?

 (16:11)

What are the underlying reasons for acid reflux developing?

 (17:50)

 Describing the typical symptoms of acid reflux and what causes the burning sensation in the oesophagus.

 (19:40)

Why do we need stomach or gastric acid?

 (21:40)

Ageing is regularly associated with decreased gastric acid production or is it?

 (29:58)

Supplementation and natural foods to help promote gastric acid production.

 (35:54)

Suggestions to help runners manage the symptoms of exercised induced acid reflux – we discuss:

·      Identify your food triggers

·      Design a personalised pre run meal plan and during run fuelling plan

·      Consult with a chiropractic kinesiologist

·      Sleep on your left side

·      Wear looser running clothes to reduce pressure on your diaphragm

 (41:05)

 KEY TAKEAWAYS

1.    It’s estimated that up to 10% of runners experience exercise induced acid reflux.

2.    Dietary triggers for acid reflux include eating large meals, caffeine, spicy acidic and fatty foods.

3.    Be aware that medications such as Proton Pump Inhibitors suppress stomach acid which may lead to development of other health conditions such as loss of bone mineral density leading to Osteoporosis.

4.    If gastric acid levels are sub-optimal it may affect protein digestion and the reduction in absorption of key micronutrients such as calcium, iron, folic acid, vitamin B6 and vitamin B12 which for a runner are important for muscle building, energy production and recovery.

5.    If you suffer for exercise induce acid reflux you may wish to design a pre run and during run food plan personalised to you to minimise the triggers we have mentioned.

6.    Seek professional advice from your medical practitioner or nutritionist if symptoms persist or worsen.

Related Topics:

Our Christmas Message wishing you ALL a very Happy Christmas and to say "thank you" for being with us for another year

Also, we are publishing 3 bonus episodes to support you through the festive period and to help get you set up for YOUR winter running.

The episodes are repeats from previous winters but they are still relevant so we feel they’ll be helpful for you.

Finally....enjoy some family time and take the time to re energise for the New year.

When we return in January we look forward to hearing all about your health and training plans for 2023!!

Best wishes and a very Happy Christmas to you

Karen and Aileen

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact us at hello@runnershealthhub.com

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Muscle Power in Midlife

Our natural biology in midlife is promoting muscle loss and fat gain which is driving the changes in our body shape during this life stage.

So we thought we’d share our suggestions to influence a healthy optimal body composition.

There are 3 areas we suggest you focus on nutritionally:

·      Eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days

·      Use Carbohydrates strategically for training and body composition

·      Ensure your protein intake is optimal

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

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We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

 Show Notes

(00:06)

Some of the underlying reasons around the challenges of building muscle mass in mid-life are:

·      Lower levels of anabolic (muscle-building) hormones

·      A reduced ability to synthesise protein

·      In mid-life women there is natural decline in the estradiol form of oestrogen which is implicated in changes in muscle regeneration.

·      Increased inflammatory markers may promote fat mass and compromise muscle function

Also there is research which suggests that maintaining higher levels of Lean Body Mass during the menopausal transition may be protective against the development of Vasomotor Symptoms i.e. hot sweats/flushes.

 (03:26)

Why is it important to build lean muscle mass as a runner

 A few key areas to consider

·      Lean muscle mass increases metabolism, you’ll burn more calories at rest and during workouts which will support weight management and body composition

·      When you have a strong core you will have improved running efficiency, your posture will be good, so you’ll be more efficient in your movement and form which will lead to improved endurance and less fatigue especially on long endurance runs

·      When muscles are well conditioned, they perform better over distance and there will be less likelihood of fatigue, hitting the wall, suffering from cramps

·      Good form and endurance will lead to a faster pace

·      You will be minimising the risk of injury by minimising muscle imbalances or weaknesses

 (07:02)

How to eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days

 It’s important to adjust your energy intake up for long endurance runs or periods of intensive exercise and down for light exercise and rest days and doing that will support you in your body composition goals as well as your running

Does Dehydration Impair Exercise Performance?

Do you pay attention to your fluid intake? Do you find you sometimes forget to drink? Have you ever thought about what impact your hydration levels may have on your running performance?

 In this episode we explore all these questions and more. We delve into the scientific research to gain an understanding of the current thinking around hydration and exercise performance as well as consider the impact of poor hydration on exercise performance.   

 We also endeavour to help you understand WHY appropriate hydration (euhydration) is important for YOUR running performance and give you lots of hints and tips on how to ensure you are getting adequate fluids into your daily routine 

Show Notes

(05:00)

Outlining the current scientific thinking and research on hydration and exercise performance. Looking at study methodology and its limitations and how scientists are trying to overcome these difficulties. 

Moving on to consider “Involuntary Dehydration” and how easy an athlete could become overtly dehydrated over a short period of time.  

(11:27)

Giving you an understanding of normal fluid regulation within the body so you better understand how dehydration could occur so easily e.g. did you know that water is the most abundant molecule in the body making up between 45% and 70% body mass and is very tightly regulated. 

(14:07)

Discussing some of the health outcomes from severe dehydration whilst also pointing out some key symptoms to observe for which may suggest underhydration e.g. thirst, dark urine, dry lips, mouth, and eyes, and dizziness.

(19:41)

Delving into the impact of hydration status on exercise performance and introducing the condition called hypertonic hypovolemia ie intracellular dehydration. Moving on to discuss the physiological impact of dehydration including: reduced muscle function, increased cardiovascular strain and increase of core body temperature.  

(25:49)

Introducing a new debate in the Sports Nutrition world: drinking to thirst versus planned drinking, We give you our thoughts on this. 

(28:30)

Introducing the Female Factors: 

1. There are no differences in effects of dehydration between men and women. 
2. There no studies that I am aware of looking at women compared to men and the few female only studies carried out show similar results to men.
3. In general, women have a lower body water percentage than men. This is thought to be due to the fact that women have more tissue than men. 
4. The ideal water percentage for adult women will fluctuate between 45 and 60%, while the ideal percentage for adult men will be between 50 and 65% of the total body. 

(36:19)

Outlining some hints and tips to introduce to ensure you are appropriately hydrated on a daily basis AND for your running training. Some ideas include: Remembering to drink fluids before, during and after your run, use a camelback if you like to remain hands free, set a reminder on your phone to drink regularly. 

 (46:41)

Key Takeaways:

1) Hydration is a limiting factor in exercise performance – so could make the difference between you winning or losing in reaching YOUR goals.

2) The current research on hydration status is conflicting regarding how dehydrated an individual needs to be for performance to be impaired

3) Our recommendation would be to remain EUHYDRATED – so appropriately hydrated on a day to day basis

4) Ensure you drink BEFORE, DURING and AFTER training so you do not go into your next training session already in a hypohydrated state.

5) Remember that although the degree of

HWHR-Why Are You Getting Hot Flushes?

Why are you getting hot flushes? This is the question we answer today in our HWHR mini series episode. They are symptoms that many women tend to experience as they transition through menopause. So, in today’s episode we give you an insight into WHY they may be occurring and what you could do NUTRITIONALLY to help alleviate them.

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(01:14)

Discussing the potential causes of hot flushes, which are thought to be principally due to low oestrogen levels. But consideration is also given to other factors that are known to exacerbate these symptoms in some individuals including: coffee, alcohol and certain spices. 

(06:14)

Thinking about hot flushes and how they could impact on running performance directly but also indirectly. Could they affect hydration status? Could they lead to poor sleep, which is well known for impacting on exercise performance? We discuss these ideas here. 

(08:58)

Moving on to consider how nutrition and a healthy diet could help alleviate these symptoms. Delving into some if the oestrogenic foods known to support hormone balance including: soy and flaxseed.

(16:04)

Introducing a couple of lifestyle tips that may help reduce the severity of hot flushes

(18:28)

Key Takeaways:

1. As we transition through mid-life and the peri-menopause phase female sex hormones fluctuate greatly leading to a variety of symptoms, but hot flushes are thought to be associated with LOW levels of oestrogen. 
2. There are several factors thought to exacerbate these VMS including: compromised liver detoxification pathways as well as alcohol, coffee…both of which could impact on optimal liver detoxification. 
3. Hot flushes and night sweats could affect running performance both directly and indirectly through their impact on hydration status and sleep duration and quality.  
4. There are many foods known to help reduce the symptoms of menopause but the most researched one is soy. BUT caution must be observed when consuming soy and its products due to its ability to potentially cause an oestrogen dominant status and the health effects of that. 
5. Lifestyle changes may also influence severity of symptoms and there are simple changes you can introduce that many help reduce them including: increasing your intake of organic F&V – to support the liver and maintaining a cool environment. 
6. But remember there is so much more you could do both nutritionally and with subtle lifestyle changes so do join our FREE TRAINING to find out more or jump straight in and add your name to the waiting list for our HWHR programme, which will be launching soon.

Disclaimer:

The suggestions we make during

Vitamin D is often described as the SUNSHINE VITAMIN as it’s produced when skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits – produces Vitamin D3.

You may get small amounts of Vitamin D from your diet – it’s thought about 10% of your requirement may come from food. Vitamin D3 form is available from foods e.g. oily fish, butter, eggs.

Vitamin D2 found in plant-based foods e.g. mushrooms, fortified soya milk and almond milk, however D2 needs to be converted to D3 by the body and Vitamin D3 converted to its active form (Calcitriol) by the liver and kidneys.

We’ll talk about:

Why an optimal Vitamin D status is important for runners

How do you test for Vitamin D and what is an optimal Vitamin D status?

Practical suggestions to help you optimise Vitamin D status.

SHOW NOTES 

05:34)

 Why is Vitamin D important for optimal health and especially for runners?

 Vitamin D is important for everyone and especially for runners. Vitamin D has wide ranging functions across the whole body. Vitamin D Receptors (VDRs), which mediate the biological functions of Vitamin D are found across the body in the cells of most organs and tissues e.g. brain, heart, skin, intestines, pancreas, bone, kidneys, prostate and breast, which demonstrates just how widely Vitamin D is utilised.

·      Runners need to protect their BONES – we want to retain a healthy bone mineral density and protect against fractures E.g. stress fractures or fractures as a result of accidents. Vitamin D has a key role to play in the absorption and utilisation of calcium for strong bones

·      MUSCLE function is very important for runners – Vit D has a role in muscle repair and remodelling which will help protect against injury and support performance and recovery.

·      To keep up with training schedules and competition throughout the year it’s important to minimise/prevent COLDS/FLU/UPPER RESPIRATORY TRACT INFECTIONS which are a common complaint of runners during the colder months. It’s thought that Vitamin D supports the immune system by inhibiting viral replication and microbial entry into lungs.

·      Vitamin D supports the CARDIOVASCULAR SYSTEM for heart structure and function – remember the heart is a large muscle!! Vitamin D promotes vasodilation – vital for blood flow and the delivery of extra oxygen and nutrients to the muscles during exercise.

 (09:52)

Is there is any evidence to suggest that Vitamin D improves running performance?

·      Low vitamin D status could negatively impact the health and training efficiency of athletes – for all the reasons we’ve mentioned earlier

·      There doesn’t seem to be clear evidence to support maintaining Vitamin D level at “supranormal levels” i.e. >100–125 nmol/L, in order to achieve an improved athletic performance – it appears that optimal status of 75-100nmol/L is recommended for optimal health and good sporting performance

 (11:45)

 As runners spend a lot of time outdoors you’d imagine that their Vitamin D status would be good – is this the case?

Evidence suggests that trends in Vitamin D deficiency in global populations are similar in athletic populations. That’s because of the risk factors and barriers for a low Vitamin D status.

We know that optimal sun exposure is key for Vitamin D production so location and lifestyle will play a factor:

 ·      Living in the Northern hemisphere – generally less sun exposure

·      Covering up with clothes and sunscreen –...

A big THANK YOU to everyone who listens to She Runs Eats Performs and also a thank you to those of you who took part in our 2023 Listener Survey. 

We really appreciate your feedback as it helps us create the best podcast possible, with topics you’ll love and to help grow our listener community.

Today we'd like to share the key results of our listener survey and also announce the winner of our free prize draw.

 Key results of the survey:

 1.    You like episodes to be between 30 and 60 minutes long – so we will do our best not to go over 60 minutes

2     You are interested in nutrition for:

a.    Fuelling your running – pre/during and post training

b.    Injury Prevention and Bone Health

c.     Menopause and post menopause

d.    Digestive Health

e.     Managing body composition

f.      Fuelling longer distances like ULTRAS

g.    Everyday family friendly food ideas

We are always looking for topic suggestions so if you have an idea drop us a line at hello@runnershealthhub.com

Many of you are regular listeners but you also like to dip into our back catalogue and search for topics relevant to you at the present moment – we are really pleased to hear that much of our content is evergreen and that it is there for you whenever you need it.

Lots of you said you tend to miss episodes if you’re busy with work or holidays, so what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.

It's been really interesting to find out what aspects of the show are important to you which are:

·       We share real food menu and food examples

·       The information we share is evidence based nutrition

·       You like our tips to fit in with a busy lifestyle

·       Our advice is tailored to midlife female runners

·       You like the KEY Takeaways at the end of each episode

·       And it’s important to you that we are both qualified nutritional therapists

Thanks again from both of us to everyone who completed the survey and all of you who listen to us. Our show is dedicated to YOU … a midlife female runner who wants to enhance your health and running performance as you navigate the menopause transition and beyond.

We want to share our FOOD FIRST approach and help you to action simple food concepts, tips and plans to support your running performance and any female health challenges.

We hope you’ll continue to join us and we’d love to hear from you so we can create the best possible podcast for you.

Remember … don’t let nutrition be the limiting factor in your running performance.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​

Also, when you're ready, here are FOUR ways that we can help you:

1) 

Focus on Calcium

We all know that calcium is good for our bones, but have you ever considered other ways this mineral may help support your running? 

In this episode we delve into the consequences of suboptimal calcium status on running performance with a particular focus on muscle contraction. We also consider some of the risk factors for poor calcium status before highlighting several key dietary strategies to help optimise a daily intake of calcium.     

SHOW NOTES

(03:13)

Calcium is a mineral that is well known to support bone and teeth. But did you know…..

• 99% of calcium is found in bone and teeth 
• A maximum of 35% of ingested calcium is actually absorbed into the body
• Of the 35% absorbed approx. 50% is excreted via the kidneys
• Calcium is held in a reservoir within bone, from which the body draws it when required 

(07:32)

Calcium has many functions within the body including:

• Regulation of hormonal release 
• Transmission of nerve impulses
• Blood clotting

But the principle ones a runner would want to focus on include:

• Bone health
• Muscle contraction
• Vasodilation
• Vitamin D and its metabolism
• Biosynthesis of ATP (adenosine triphosphate - our energy currency) 

(09:11)

Muscle Contraction is complex but put simply; each muscle fibre (or muscle cell) is made up of smaller fibres called myofibrils. These myofibrils contain even smaller structures called actin and myosin filaments. It is these filaments (actin and myosin) that slide in and out between each other that form the muscle contraction. Calcium is crucial to activating this muscle contraction cycle. If there is insufficient calcium available then the muscle contraction cycle slows and the muscle becomes fatigued really quickly.  

(14:11)

The hormones Calcitonin and Parathyroid hormone (PTH) alongside the pro-hormone Vitamin D are very important for maintaining blood serum Calcium balance (homeostasis). 

• Calcitonin helps build born when there's sufficient calcium available
• PTH stimulates bone demineralisation when blood calcium levels are low
• Vitamin D encourages absorption of calcium from the digestive tract when directed by PTH

The kidneys are also important in maintaining Calcium balance. When stimulated by PTH, they will increase the reabsorption of Calcium, thus less is excreted.  

Calcium plays an important role in the REGULATION of the energy cycle by activating various enzymes to produce ATP and as we know ATP is important within the muscle contraction cycle.

(20:00)

Thinking about the runner; if calcium levels are insufficient then it could lead to incomplete muscle contraction and early fatiguing of muscle. It may also increase the runner’s risk of developing a stress fracture, which could remove them from running for at least 12 weeks to recover.   

(23:16)

FEMALE FACTORS:

• It is thought that a low vitamin D and Calcium status could MODESTLY increase the risk of a woman moving into early menopause….so something to bear in mind for all our listeners who are pre-menopause. 
• A low vitamin D and Calcium status is thought to be associated with female conditions such as PCOS, PMS, and Endometriosis. Studies suggest this may be because the ovaries are a target organ for Active vitamin D3 PLUS Vitamin D3 receptors are found on ALL reproductive tissue. Studies that have supplemented Ca have found a positive correlation in the reduction of early menopause. 
• Females who are vegetarian or vegan may be at an even greater risk if they are not actively monitoring their Ca AND vitamin D...

London Marathon Milestone 3: Overcoming Mental and Physical Hurdles

This is the third in our London Marathon Milestone series where we focus on food timing and food quantities for performance in training. 

People running marathon distance often experience physiological and mental hurdles along the way during training, so here we delve into strategies on how to overcome some of these potential hiccups to support training and race day success.

SHOW NOTES: 

(03:42)

Outlining HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

PRE – RUN:

• Eat a substantial meal/snack at least ONE hour before running
• Oats is an easy food to introduce before a run – as a porridge or overnight oats
• You could have eggs on toast if digestion isn’t a problem
• Be mindful of how you feel as you start running 

(13:50)

Considering HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

DURING A RUN:

• Eat a quick release carbohydrate snack every 45-60 minutes
• Aim to ingest between 30g and 60g carbohydrates every hour
• Foods to consider include; Menjool dates, Ella’s Kitchen fruit puree pouches, raisins, flapjacks 

(23:45)

Discussing HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

POST – RUN:

• Eat a quick release carbohydrate snack within 30mins of finishing the run
• Foods to consider include: banana, honey, mango papaya (fresh or dried)
• Introduce slow release carbohydrate foods alongside some protein approx.1-2 hours after the run 

(26:41)

Delving into some physiological hurdles a marathon runner may experience and outlining some strategies to overcome them, including our FIVE STEP approach to recovery:

REDUCE – training load

REMOVE – training for a period of time

SUPPORT – including nutrition, sleep and rehab (physio, massge etc)

RETURN – to training but at a lower level

INCREASE – training load steadily 

(38:24)

Exploring some mentall hurdles a marathon runner may experience and outlining some strategies to overcome them:

• Turn a negative throught into a positive one
• Find a mantra that works for you
• Always use positive words
• Mental association versus mental dissociation
• Use a reward strategy

(58:30)

KEY TAKEAWAYS

1. As you progress with your training miles remember the AMOUNT of food you eat and the TIMING of food intake becomes VERY important…..especially your carbohydrate intake
2. Eating pre, during and post your long run are EQUALLY important for running performance, recovery from training and minimizing the risk of injury.
3. As the miles creep up so does the potential for physical and/or psychological hurdles to overcome. Physical hurdles may include: illness, injury or fatigue. Mental hurdles may include: lack of confidence in ability, boredom when running, negative mental chatter
4. BUT, these hurdles can be managed. If physical hurdles are an issue then consider following our 5 STEPS to recovery:  REDUCE – REMOVE – SUPPORT – RETURN – INCREASE
5. If mental hurdles are plaguing your long runs then consider using positive thinking strategies or find a mantra that will support you. Or maybe you could think about mental association or disassociation techniques to see you through to the end.
6. Finally, just remember how far you have come and RUN IN THE MOMENT…

RELATED TOPICS:

HWHR-Energy for Everything

We need Energy for Everything, including our running. So, today in our HWHR mini episode we give you an overview of the key nutrients needed as building blocks in energy production so you can have high levels of energy for everything you need to do. 

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(01:01)

Outlining the 4 key nutrients to be discussed then moving on to introduce each one and explain their relevance to energy production. 

(10:04)

Thinking about the impact of depleted levels of these key nutrients on a mid-life female runner 

(14:49)

Delving into the food sources of these 4 key nutrients and considering foods that contain all the key nutrients to help keep meal preparation easy.  

(19:47)

Key Takeaways:

1. We talk about 4 key nutrients here, but remember there are many nutrients involved, in some capacity, in the production of energy.
2. These 4 nutrients (iron, copper, Mg and B-vits) tend to have multiple roles within the Krebs cycle (energy production), especially Mg and the B-vits
3. Remember poor energy production could impact on your everyday health AND your running performance
4. Poor energy could result in poor recovery from training as well as an increased risk of injury and illness
5. To help prevent insufficiency of any of these key nutrients it is important to eat the foods that contain them FREQUENTLY and keep it CONSISTENT
6. Some foods contain ALL of the key nutrients, which helps keep it simple and easy when preparing meals/snacks e.g. legumes and nuts and seeds. 

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our

Alleviate Runners Digestive Symptoms

Do you find you suffer from digestive symptoms during training and competition e.g. flatulence, diarrhoea, nausea? Delve into digestive distress and the risk factors for its development. There are some well-known causes including: reduced blood flow to the digestive tract, anxiety, food sensitivity and much more…. Find out what may be causing YOUR digestive symptoms and learn how they could be alleviated to ensure you can attain and maintain peak running performance. 

Show Notes

(01:51)

Discover the risk factors for digestive distress in runners.

(03:28)

Why does reduced blood flow in the GI tract during running lead to digestive distress.

(05:18)

Fertility and stress connections regarding endurance sports

(06:45)

The impact of pre race anxiety on digestive function.

(08:18)

How mechanical risks (bouncing effects of being a runner) may impact on digestive distress.

(10:00)

A deeper look into the effects of mechanical effects (bouncing) or running on our digestive system.

(13:40)

A look at the foods and drinks commonly thought to trigger digestive distress for runners

(17:11)

What runners may do to minimise the potential effects of particular foods on digestive distress.

(19:19)

The impact of common “over the counter” medications on digestion.

(20:43)

More risk factors, such as intensive exercise or endurance running and dehydration,

(22:48)

The importance of resolving day to day digestive issues and looking at common gastrointestinal symptoms.

(24:37)

Key Takeaways from this episode:

• Introduce small amounts of protein/CHO pre-training and build up
• Minimise or remove fat/fibre pre/during training
• Limit carbohydrate intake during training (30g and 60g/h) - practice during training to work out how much you need. Practice with different CHO food sources to find out which causes no or least digestive side effects
• Ensure any drinks/gels contain less than 10% carbohydrate concentration – remember most contain only 6% - but check!
• Remain hydrated - before and after as well as during. Guidelines suggest drinking every mile. Important to find out what works for you.
• Train in the environment in which you will be competing
• Remove or limit medications/supplements pre training
• Limit caffeine intake pre/during training

A final thought is that having an optimal digestive system is foundational and if it’s not then our advice would be to see a nutritional therapist or other health professional to resolve issues as running and racing and all that entails will exacerbate symptoms you may experience on training runs and race days.

Related Episodes:

Hydration and Running Performance

Nutrient Timing for Running Performance

Energy Bars, Gels and Protein Powders

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum...

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

Amazing Jane ACTIVEWEAR … for women’s changing bodies

…. Recommended as "Best Leggings for Running", by Women's Fitness Magazine …

 We think they have everything a female runner needs … first of all …. they are high compression to support your legs and bum … and they have a deep waistband … so they stay up and don’t move about when you run.

 There’s a handy left leg pocket for your phone and a zip pocket on the waistband great for your keys or a card.

 They also have a small hidden ‘TrackHer’ pocket, for storing a GPS tracking device – this is a unique safety feature.

 All Amazing Jane designs, including tanks and tops, are cut to skim not cling, giving you confidence to look and feel great and focus on performance.

We have been trialling wearing their range for a few months and we can happily recommend them.

If you’d like to try Amazing Jane ACTIVEWEAR please use our LISTENERS special discount code RHH10 for 10% off ALL Purchases at www.amazingjane.com

Amazing Jane ship around the world – please check their website for details.

 Thanks again to Amazing Jane ACTIVEWEAR for being our show sponsor and sharing discount code RHH10 for 10% off ALL

Read our review

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at

Have you hears the news?

Our Healthy Woman Healthy Runner Programme is opening soon and we'd love you to join us. The doors open on 27th March 2023 ... not long now! BOOK A free DISCOVERY CALL to find out more.

The Healthy Woman Healthy Runner Method and Programme came about because we felt there was a NEED for a simple approach which solved the challenges that many midlife female runners face.

We hear all the time about the challenges mid-life women face:

·      Tiredness

·      Body shape changes and loss of muscle tone

·      Irregular/heavy periods

·      Poor sleep

·      A busy lifestyle

When we designed the Healthy Woman Healthy Runner METHOD we were mindful of all these challenges, and we are totally focused on how we can help you resolve them.

 It’s safe to say, we have both walked in your steps when it comes to experiencing these mid-life challenges … we understand what you are going through and how transformational it can be to use nutrition to support and minimise the impact of these challenges.

 We are on a mission to help mid-life women who value their health and want to enjoy their running by making simple and targeted nutrition and lifestyle changes.

 If you are interested in joining us or finding out if you are a good fit for the HWHR programme, the next step is to book a Discovery Call with us.

 It’s a short informal call, we want to make sure you are the best fit for the programme – we don’t want you investing in the programme if it isn’t the right fit for you or us.

 Booking a Discovery Call doesn’t mean you are committed to buying the programme, it just gives you an opportunity to find out more and have any of your questions answered, and if the Healthy Woman Healthy Runner programme is for you, then we can make the arrangements to get you booked onto the programme. We’ll put the booking link onto our show notes and it’s on our website too.

If you’re in a different time zone just let us know as we can accommodate you both for a discovery call and on the Healthy Woman Healthy Runner Programme! Email us at hello@runnershealthhub.com

Next FREE training will be late spring/early summer.

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Are energy bars, gels and protein powders necessary for a runner?

A discussion on the pros and cons of using energy bars, gels and protein powders in a runners nutrition plan. How do they potentially enhance performance and recovery. Suggestions on what to use and how to use them to promote performance and good health.

Show Notes

(03:11)

The key reasons runners use ergogenic aids.

(03:58)

The performance effects of bars and gels and understanding about how carbohydrate blended gels work and why that may make a difference to performance.

(12:08)

The potential budget and nutritional drawbacks of using commercial bars and gels i.e. cost, artificial sweeteners and flavourings, GI distress and possible weight gain.

(20:46)

Some suggested brands of gels and bars.

(23:51)

How protein foods and protein powders may support a runners nutrition plan e.g. muscle repair and synthesis, mitochondria production, reducing injury risk and DOMS, efficient recovery, and metabolism.

(32:07)

An overview of the role of BCAA’s.

(38:35)

Some suggested brands of protein powders.

(45:04)

Female considerations for ergogenic aids of gels, bars and protein powders.

(47:18)

The Key Take Aways from this episode:

1. Trial bars and gels to discover which you prefer
2. Choose the most natural ones available to you
3. Always read the labels – general rule of thumb: the more ingredients there are, the less natural they are likely to be
4. Always practice with products during training
5. Never introduce a new product on race day
6. Observe for any digestive issues - change product if any experienced
7. Consider making your own
8. Are they necessary? – think about the distances you are running

But remember…food comes first!

Related Episodes:

How to avoid digestive problems as a runner

Hydration and running performance

Macronutrients to help runners go faster and stronger

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy...

London Marathon Milestone 5: Being Prepared for Race Day

This is the FIFTH and final episode in our London Marathon Milestone series, so race day is fast approaching. To ensure everyone is race day ready, we look at nutritional and lifestyle strategies to encourage adequate and quality sleep in the coming days (and nights!!). We also outline some food and nutrition strategies to ensure everyone is fuelled appropriately on race day and then finish with some TIPS on being physically and mentally prepared for the BIG event.

SHOW NOTES 

(04:13)

Outlining the importance of SLEEP for a marathon runner with an emphasis on “good sleep health” 

(09:21)

Some nutritional TIPS for attaining optimal sleep including:

• STOP caffeine intake by midday
• Increase magnesium rich foods DAILY for example: dark green leafy vegetables, dark chocolate, nuts and seeds
• Increase daily protein intake for example: chicken, fish, eggs, tofu

(11:49)

Introducing some lifestyle TIPS for attaining optimal sleep including:

• Get to bed ONE HOUR earlier
• Aim to complete ALL tasks by 8pm
• Prepare the bedroom for sleep for example: tidy away anything lying around
• Introduce restorative yoga

(17:07)

Thinking about food and nutrition strategies for race day including:

• Night before the marathon – a healthy, balanced and colourful meal with optimal complex carbohydrate foods and adequate protein portion
• Morning of the marathon – a healthy and balanced breakfast between 2-4 hours before the race
• During the marathon – a quick release carbohydrate snack every 30-60 minutes throughout

(27:32)

Highlighting hydration and electrolyte supplementation 

(36:23)

TIPS on being physically prepared on race day including:

• Use the “What if….?” Strategy. Think of a potential circumstance that could change on race day (e.g. the weather) then come up with a strategy to overcome the obstacle
• Set ABC goals
• Write a check list of EVERYTHING you will need on race day e.g. food, phone, bib number, safety pins, money

(47:11)

KEY TAKEAWAYS

1. Restorative sleep means having sufficient sleep for an appropriate duration that them leaves you feeling satisfied afterwards. This then allows for high efficiency and sustained alertness during waking hours
2. There are many nutritional and lifestyle approaches you could implement to help support good sleep health including: no stimulants after midday, increase intake of Mg rich foods (including DGLV), switch off all screens at least an hour before bed, restorative yoga
3. Think about the meal you will choose to eat the night before the race and ensure that it is balanced but with a good amount of complex carbohydrates to help maintain glycogen stores
4. Race day food and hydration choices are equally important and remember that your choices will depend on how much time you have from waking until you start running
5. Don’t forget to pack some food for after the race too…you don’t want to become over hungry as it could lead to detrimental physical and psychological symptoms
6. Finally, to help ensure you don’t forget ANYTHING – produce a checklist and tick off each item as you prepare for race day

RELATED TOPICS

Food For Sleep

Eat Sleep Run

Fuelling Marathon Running

Listen to ALL...

Is your knee pain due to IT Band Syndrome? For some runners the pain levels can be very high, causing them to stop running and obviously that is disruptive to training.

IT Band Syndrome or to give the condition it’s full name … Iliotibial Band syndrome (ITBS) …. is one of the leading causes of lateral knee pain injuries in runners … estimated to be in the range of 5–14% prevalence of all running-related injuries.

In this episode we’ll be describing IT BAND SYNDROME and the underlying causes. We won’t talk about the physical therapeutic treatments or preventative exercises (we’ll leave that for you to consult with your physio or sports therapist). However, as pain and inflammation are synonymous with IT Band Syndrome, we’ll cover …

·      The risks associated with chronic use of painkiller medication

·      Nutritional support for managing inflammation status

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES 

(06:11)

What is IT Band Syndrome? 

The IT band is a thickened band of tissue that runs all the way down the length of the outside of your thigh. The IT band works with your knee ligaments to help stabilise your knee joint. There are various theories around why ITB syndrome happens, but the common theory is that the condition is an overuse injury resulting from the IT band rubbing repeatedly against the lower end of your thigh bone as it joins your knee. This friction causes inflammation and pain. It’s also thought that other contributors are weak muscles in your hips or knees, or tightness in your IT band, and having slight differences in the length of your legs.

(07:17)

Why are runners at risk of developing IT Band Syndrome?

ITBS is often described as an overuse injury, and it develops due to activities where you bend your knee like running. Some of the risk factors leading to ITBS include increased running distances, increased volumes of downhill running or fast running. The severe knee pain experienced may have been preceded by a recent spike in running loads … so that may be for a new runner or for someone who is increasing training distances over a short period of time. 

(09:11)

How do runners describe the symptoms of IT Band Syndrome?

People talk about a sharp pain or ache on the outside of the knee, which may spread up or down the leg, and sometimes towards the hip. The outside of the knee may be tender to the touch and there may be some swelling. Usually, you’ll only feel pain during an activity like running or cycling, it may feel worse when running downhill. Often you can start a run pain-free, but the pain develops during a run and is alleviated by stopping. Unfortunately for some, the pain can affect them when walking or sitting too. 

THE MANAGEMENT OF ILIOTIBIAL BAND SYNDROME WITH A MULTIFACETED APPROACH: A DOUBLE CASE REPORT

 (12:41)

The importance of a correct diagnosis from a professional sports injury specialist.

Take professional advice from a physiotherapist or sports therapist as soon as you notice any knee pain. They will be able to professionally assess your situation, they’ll consider symptoms and your run training including; mileage/frequency/type of training. They may assess muscle strength and extensibility (that’s the ability to extend...

Ultra-distance running is becoming more and more popular, however there is limited information on what to eat to fuel these distances. 

Do you struggle to eat ENOUGH for your ultra training?

The food and nutrition needs of an ultra-runner DURING training and in-event is going to be different from other endurance runners….even marathon runners. 

So, in this episode we:

1.     Outline some Core Eating Habits for an ultra-runner to consider

2.     Highlight some REAL FOOD ideas for ‘eating on the run’

3.     Give some practical solutions on how to include these foods during YOUR ultra-distance run training and events

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:33)

Outlining the FIVE core eating habits of an ultra runner as proposed by the American sports nutritionist and author Matt Fitzgerald: These core eating habits are:

1.     Eat everything

2.     Eat Quality

3.     Eat Carb Centred

4.     Eat Enough

5.     Eat Individually

(14:42)

Highlighting some REAL FOOD ideas to eat during the long hours of training or the long hours of running in an event including:

• Pizza Bread
• Tofu ‘cheese’ sandwich
• Trial wrap with a filling of hummus and olives

(21:03)

Sharing some of Aileen’s REAL FOOD ideas that she takes with her on her long hikes including:

• Plant-based burgers in a bun
• Rice cakes
• Salty foods
• Sweet potato wedges

(30:03)

Considering some of the practical issues an ultra runner might have to overcome when determining which foods to take on a long run:

• How to carry the food
• Accessibility of food
• What foods are available at the checkpoint stations during an event
• Always have a nutrition back-up plan  

(40:23)

KEY TAKEAWAYS

1) Remember to think about putting in place Matt Fitzgerald’s FIVE CORE HABITS: 

·       Eat everything

·       Eat Quality

·       Eat Carb Centred

·       Eat Enough

·       Eat Individually

2) As distances increase, surviving on bars, gels and medjool dates is just not going to work!! The body will require more substantial snacks…and in some instances…a proper meal…so REAL FOOD!!

3) When you begin practicing with REAL FOOD and recipes, choose ones that will be easy to make as well as easy to carry to help keep you inspired rather than it feeling like a chore!!

4) Some food ideas you could start practicing with include: pizza, sandwiches, plant-based burgers, sweet potato wedges….remember to share your experiences with us…I will share mine

5) Investing in durable and appropriate equipment is essential for any ultra-runner….including a back pack for all the food and fluids that will be required. There are so many choices out there so do your homework and choose one that fits with YOUR needs…not what a friend recommends you purchase!! 

6) Finally, remember to PRACTICE PRACTICE PRACTICE different eating strategies in training until you find what works for you so you can go into an event feeling confident...

FOOD FOR…….SLEEP

Sleep is important for a runner BUT for it to be restorative, optimal sleep needs to be in place CONSISTENTLY. So, in this episode of our FOOD FOR….SPOTLIGHT SERIES we discuss 4 foods known to promote sleep duration and sleep quality, therefore supporting restorative sleep to help reduce YOUR risk of injury or illness.  

Show Notes

(04:01)

Indicating the importance of restorative sleep, with an emphasis on how it may support the immune system. Moving on to outline the four foods to be discussed in this episode:

1. Turkey
2. Tart Cherries
3. Samphire
4. Liver  

(07:21)

Exploring the nutritional properties of Turkey in supporting enhanced sleep. Focusing on Tryptophan; one of the essential amino acids of proteins. Tryptophan is essential for the production of serotonin, which is further metabolised to produce Melatonin; the key neurotransmitter known to induce sleep. 

(14:29)

Moving on to discuss Tart Cherries and their Melatonin content; the key neurotransmitter (hormone) known to induce sleep. Melatonin’s antioxidant properties are also acknowledged. 

(22:33)

Introducing Samphire, a sea vegetable, containing good levels of the mineral Magnesium. Magnesium is known to have an indirect effect on sleep, as it is required in the conversion of Tryptophan to Serotonin. Additional effects of Magnesium on sleep quality and duration are also discussed.    

(28:25)

Thinking about Liver and how it could support sleep. Liver has a high content of vitamin B12, a nutrient thought to indirectly influence sleep by helping alleviate insomnia. Finishing off with a recap of the nutritional properties of the four foods discussed:

• Turkey: Nutritional property discussed – Tryptophan
• Tart Cherry: Nutritional property discussed – Melatonin
• Samphire: Nutritional property discussed – Magnesium
• Liver: Nutritional property discussed – Vitamin B12

(33:18)

Food and recipe ideas for Turkey: Turkey mince lasagna or chilli or burgers, Indian inspired turkey salad,  

(35:24)

Food and recipe ideas for Tart Cherries: homemade granola, trail mix, cherry and cacao smoothie, cherry sauce for poultry, homemade flapjacks 

(38:23)

Food and recipe ideas for Samphire: fish or seafood salad, on sourdough with duck eggs, an accompaniment to any fish dish.  

(40:37)

Food and recipe ideas for Liver: sautéed with onions and vegetables, sautéed liver and apple salad, liver paté, frozen liver puree to add to gravies and casseroles. 

(45:25)

Check out our suggestions for a one-day Sleep Supporting meal plan.

(48:02)

Key Takeaways:

The principle nutrient in Turkey is Tryptophan, which supports melatonin synthesis. PROTEIN is a key macronutrient of turkey, which is important for muscle building as well as the muscle repair and recovery element of running. 

Tart Cherries are excellent sources of Melatonin, which is important for the sleep-wake cycle. They are also a rich source of ANTIOXIDANT AND ANTI-INFLAMMATORY COMPOUNDS, which are important for immune protection for a runner.  

Samphire is also an excellent source of Magnesium, an important co-factor in the synthesis of serotonin, which is a precursor to melatonin production. It is also a rich source of IODINE, which is key to thyroid function, thus linked to metabolism and metabolic rate, which is important for body composition for a runner 

Liver is known to have the highest content of...

The why, what and how an endurance runner may benefit from using turmeric as a food ingredient and supplement.

Turmeric is a well-known nutrient and it’s also very well researched … nearly 1600 studies listed on PubMed in the last 5 years. With regards to how it may be helpful for runners … well it’s because of the anti-inflammatory actions of turmeric. In this episode we:

·      Explain why it’s potentially supportive for a runner

·      Discuss the difference between turmeric and curcumin

·      Give insights into using turmeric as a supplement to support endurance running

(03:10)

What is Turmeric, its anti-inflammatory properties and why should endurance runners be concerned about managing inflammation and oxidative stress.

 Key aspects of turmeric supplementation support for runners:

·      Recovery after exercise and prevention of DOMS -delayed onset muscle soreness.

·      Use as an alternative to over the counter pain relief medication e.g. ibuprofen. In E53 Painkillers for Running - we discussed turmeric as a natural alternative to painkillers due to its anti-inflammatory properties.

·      Turmeric may help reduce joint pain – for some runners consistently road running day in and out may lead to joint pain.

·      Turmeric may be used as an anti-inflammatory aid to help recovery from injury.

·      Turmeric is known to support exercise-induced muscle damage, which can occur following hill training, especially downhill exercise, we focus on this in E72 Eating for Hill Drills.

(08:13)

What is the difference between turmeric and curcumin.

(10:12)

How to maximise the bioavailability of turmeric so you receive maximum therapeutic value.

(12:43)

Ideas on how to include turmeric in your runners food plan:

• Blend it into a to smoothie
• Add to porridge
• Great in curries e.g. sweet potato and lentil curry
• In soups e.g. Caulifower and turmeric soup
• Add to dips
• Add it to scrambled eggs or tofu
• Spice up a homemade hummus
• Roasted vegetables
• Make turmeric tea – in a similar way to the ginger tea
• Enjoy a Turmeric latte 

(14:12)

A simple recipe for Golden Turmeric Latte.

300ml of almond milk blended with ¼ teaspoon of powdered turmeric, ½ teaspoon of ground ginger and cinnamon with ½ teaspoon of vanilla extract and a pinch of black pepper.  You may drink it cold or warm it gently.

(15:59)

Our favourite turmeric supplement is Your Zooki Turmeric.

 What do we like about it?

·      1 sachet contains 750mg of curcumin (the active part of turmeric) which is a therapeutic dose in one sachet – often when you buy turmeric in capsule or tablet form you’d need to take several capsules per day to reach that amount. 

·      As with all of Zooki products the nutrient is wrapped in a lipo-shield which forms a protective barrier around the curcumin which helps deliver the nutrient through your digestive system so you get maximum benefit from the supplement

·      It’s tasty and convenient – I consume mine straight form sachet – some of my clients add to water or as an ingredient in smoothies, yoghurt or fruit. The sachets are also easy to pack when you’re travelling

·      I sachet a day is great as a foundational supplement. I sometimes increase the number of sachets if I’m recovering from an injury or illness – however do take professional advice if considering this.

If you’d like to give 

Great North Run Nutrition Milestones: Fine Tune Before Race Day

This is episode 4 in our Great North Run Nutrition Milestones Series we’ll be helping you with:

·      Run Training Milestones – some suggestions for your run training plan at this point in your preparations

·      Nutrition Milestones – nutrition to give yourself the best shot at being fit and healthy in the lead up to the race and adapting your fueling for distance

·      Rest and Recovery Rituals – how magnesium baths, oils, lotions can support your overall magnesium status easing tight muscles and cramps

·      Injury Healing and Recovery Tips – we’ll be giving an overview on how to prevent muscle cramps

·      Mind Set MOJO – What is your race plan? We’ll be covering travel preparations and the starter area of the Great North Run

·      We’ll end with some GNR Fun and Factoids

 SHOW NOTES

(02:57)

RUN TRAINING MILESTONES: reaching 18k long runs in training, planning in 10k races, and experiencing different weather conditions and scheduling a practice run around the same time as race day.

 (11:16)

NUTRITION MILESTONES: Nutrition to give yourself the best shot at being fit and healthy in the lead up to the race. Minimise alcohol, junk and processed food and manage stress. Focus on healthy fresh food, eat a rainbow of vegetables and fruit every week.  Focus on food sources of Vitamin C, B Vitamins and Magnesium.

VIT C foods include dark green leafy and cruciferous vegetables, citrus fruits, berries, bell peppers.

• Citrus Fruits: Orange, Grapefruit, Lemon, lime
• Berries: Black Currant, Strawberries
• Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon
• Green leafy/Cruciferous vegetables; Broccoli, kale, parsley, brussels sprouts, spinach, watercress
• Red and green peppers, tomatoes
• Offal - liver  

B Vitamins are found in wholegrains, legumes, nuts, seeds, meat, poultry, eggs and in some dairy, green vegetables and in bananas, avocado and citrus fruits

• Whole grains (brown rice, barley, millet)
• Legumes (beans, lentils)
• ​Seeds and nuts (sunflower seeds, almonds)
• Dark, leafy vegetables (broccoli, spinach, kale)
• Meat (red meat, poultry, fish)
• Eggs and dairy products (milk, cheese)

 Foods rich in MAGNESIUM are:

·      GREEN LEAFY VEGETABLES e.g. spinach, kale and swiss chard. Nuts and seeds e.g. Almonds, cashews, brazil nuts, pumpkin seeds.

·      SEA VEGETABLES – e.g. kelp, Nori. You can buy these as flakes to sprinkle over salads and fish dishes. You can also purchase seaweed wafers as a snack pack. Itsu and Clearspring are popular brands.

·      WHOLEGRAINS e.g. oats and buckwheat are also good sources.

·      DARK CHOCOLATE is a rich source of Magnesium ,with 28g (1oz) containing 64mg of Mg…approx. 16% of the RDI. Just remember to ensure you choose dark chocolate containing at least 70% cacao.

We also talk about getting good quality sleep and how to support yourself nutritionally if you get a cold.

(23:20)

Adapting your plate balance and carbohydrate intake for long endurance runs.

(27:46)

REST AND RECOVERY RITUALS: we chat about using magnesium baths, oils and lotions and how using magnesium transdermally can be supportive to rest and recovery.

(32:52)

INJURY HEALING AND RECOVERY TIPS: we stay on the theme of muscle cramps – why do they...

Stamina For Running Performance

Stamina is important for running performance, but how many runners actually consider stamina or consciously think about developing their stamina when training?

In this episode we define stamina and discuss WHY it is important for a runner. We also delve into nutritional and training approaches to help enhance stamina.

SHOW NOTES

(08:22)

Defining stamina in sport as: “…the ability to keep exercising for a long period of time without succumbing to fatigue, injury, or trauma” before moving on to highlight the subtle difference between endurance and stamina:

Endurance: a COMPONENT of physical fitness

Stamina: the result of BECOMING fitter 

(10:41)

Exploring WHY stamina is important for a runner including:

• “Staying power” in training and events
• Competitive edge against other athletes
• Ability to resist fatigue for long periods

And outlining how it can be measured using VO2 Max as a marker

(14:32)

Although stamina tends to be determined through physiological adaptations in training, there is also a psychological element to its development and its importance may be overlooked by many runners. Attaining and maintaining a positive “mindset” could help enhance stamina over time. 

(22:57)

FEMALE FACTORS

1. Men fatigue more quickly than women and as fatiguability is associated with stamina, this would suggest that women may have more stamina than men. 
2. We also have to consider the impact of the menstrual cycle and how that may affect our stamina at key points in our cycle 

(24:34)

Giving some training TIPS to help develop or enhance stamina including:

• Maintaining regular aerobic exercise e.g. running
• Alternating aerobic exercise with high intensity training e.g. tempo running, weight lifting
• Working with a running coach to keep training personalized
• Keeping training CONSISTENT

(32:18)

Looking at the benefits of a healthy diet to support energy production in an effort to develop or enhance stamina. Key nutrients and their food sources discussed are:

B Vitamin Complex – fish, poultry, meat, eggs, dairy, legumes, fruit and vegetables

Zinc – meat, fish and seafood, eggs, dairy, legumes, nuts and seeds, and wholegrains

(42:24)

Giving ideas of how to put the theory into practice. Suggestions include:

• Vary your exercise routine – mix it up a bit but make it fun
• Begin to use a training plan – make up your own one or employ a running coach
• Listen to music when running
• Keep your healthy diet VARIED and maintain it CONSITENTLY
• Eat enough to fuel your training to help delay the onset of FATIGUE

(49:26)

Suggesting an easy ACTION POINT to put in place to help improve YOUR stamina:

• PUT YOUR TRAINING PLAN INTO YOUR DIARY. If you write it down, you may be more likely to carry it out!! 

(50:24)

KEY TAKEAWAYS

1. Stamina is defined as: “...the ability to keep exercising for a long period of time without succumbing to fatigue, injury or trauma”
2. Stamina is something that can be developed over time through hard work and dedication to training
3. But remember, although training may be hard work, it is still possible to enjoy it. Aim to mix up your training to give it variety and choose activities that you like and that make you happy
4. Don’t forget there is a psychological element to stamina so the use of positive self-talk and inspirational mantras could help improve training and stamina
5. A good Nutritional approach to improving stamina would be to focus on energy production...

Reaching A Performance Plateau

The Performance Plateau….have you ever reached it? Do you know what it is?

This phenomenon is commonly defined as a plateau in sports performance occurring when the body begins to adjust and adapt to the demands of the exercise being performed, therefore the athlete sees very little or no benefit from their training.

To further our understanding of this subject this episode will:

1. Outline what exactly it is and why it may occur
2. Focus on food and nutrition as one approach to help overcome the Performance Plateau. Then we will focus on
3. Give some food and nutrition ideas, as well as some training ideas to put in place to help you overcome, or prevent you experiencing a Performance Plateau

SHOW NOTES:

(04:01)

Defining the Performance Plateau Effect which, in science, is thought to evolve from the muscle-nerve-axis-associated performance and various cardiorespiratory parameters including VO2 Max but commonly recognised as when the body adjusts to the exercise being completed therefore the athlete no longer sees any performance benefits from their training.  

Moving on to explain WHY it is thought to occur and debating whether it should be seen as a positive or developmental stage of training.

(11:39)

Discussing some signs and symptoms that could suggest a performance plateau has been reached including:

• Running performance has stalled
• Body composition is not changing 
• Training feels easy
• Overuse and/or repetitive strain injury is an issue

Outlining some potential risk factors for the performance plateau occurring such as:

• Diet and nutrition
• Age
• Gender
• Genetics
• Overtraining

(15:10)

FEMALE FACTORS:

There is a known gender specific difference in the VO2 Max plateau with females having an earlier plateau than men. (Remember, VO2 Max is the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise). 

VO2 Max forms part of the cardiorespiratory system associated with a performance plateau. So, it would appear that women may reach a performance plateau earlier than men as a result of reaching a VO2 Max plateau sooner than men 

NOTE: This information also highlights the fact that at some point EVERY athlete would potentially reach a performance plateau that they cannot overcome because it is dictated by maximum physiological capacity.  

(18:55)

Delving into aspects of diet and nutrition that may contribute to the development of or help prevent the performance plateau effect occurring with a more detailed Focus on Nutrition Periodisation using the micro, meso, macro cycle concept:

Micro-cycle - This phase focuses on the changes in training and nutrition that occur in approximately one week.

Meso-cycle - This phase is seen as a small collection of micro-cycles that represent similar training or nutritional goals.

Macro-cycle - This phase is based around a much larger training block, encompassing anything from 3 to 6 months depending on the type of event the training is for. Or, this phase could be introduced during ‘out of race’ season. 

(29:20)

Looking at specific nutrients and how they may help prevent a runner reaching a performance plateau. Carbohydrate– known to be a limiting factor in sports performance, therefore could influence the development of the performance plateau effect if inadequate amounts consumed 

Protein – Running, especially endurance running is known to lead to catabolic effects on muscle therefore adequate protein is required to maintain...

This is the third episode in our My Journey To.....series where Karen shares her experiences on her journey to recovery from a toe injury and hamstring tendonopathy.  

In this episode we hear about how Karen has totally changed her training and eating routine to support healing.  

We hope that by sharing Karen's experiences we will be helping you with recovery from injury either now or possibly in the future.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(03:02)

A quick reminder of the injuries that Karen has sustained:

1. A chronic hamstring tendonopathy
2. An acute injury of the big toe

(04:22)

An update on Karen’s progress overall before delving into the current treatment strategy she is on:

Overall Karen is feeling VERY positive about her situation and the way her toe and tendonopathy are healing. Her current frustration is the pain she experiences in the hamstring tendon when she sits or drives for any length of time, however she has not yet addressed this with her Physiotherapist 

(09:09)

Hamstring Tendonopathy:

Karen experienced a setback recently when out on a run. This and her treatment are discussed

(21:38)

An outline of Karen’s current training plan and how it has changed since the previous episode 

(28:10)

Discussing changes Karen has made to her approach to her food and nutrition routine plus a chat about a couple of the breakfast choices she has introduced to support injury healing

NOTE: If you would like to receive these recipes, please contact us on: hello@runnershealthhub.com and we can add you to our mailing list where you will receive these recipes but many more as we send one out each Tuesday.

(35:15)

A quick review of Karen’s current supplement plan

Karen states she has found a supplement routine that works for her and that she is being diligent and consistent in taking them!!

(41:17)

Looking at the emotional and psychological impact of Karen’s journey to recovery with an emphasis on reflection and self-awareness

 Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Related Topics:

Hamstring Injury: Nutrition for Fast Recovery

My Journey To....Recovery From Injury

My Journey To...Recovery Foundations

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor

Pressing The Pause Button

This is not our usual weekly episode. 

We explain why we are pressing the pause button on releasing episodes for the next two to three weeks. We will be back though on Thursday the 10th of December. 

We look forward to connecting again with you very soon. 

Female Athlete Triad (FAT)….do you know what it is or what the potential health and running performance implications are of this syndrome? You are not alone…many runners, and athletes in general, have very little knowledge of FAT and how nutrition and energy availability may impact its development. So, here we update you on the current research into FAT syndrome and outline some recommended nutritional approaches to help reduce the risk of it becoming a concern for you!

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(04:03)

Outlining WHY we are talking about this subject:

1. FAT is a syndrome that is known to be prevalent in runners
2. To educate our listeners and followers on this condition and the signs and symptoms to observe for, in themselves or in fellow runners, so they can take action
3. FAT focuses on JUST the female athlete…therefore research is carried out on female athletes only, which is rare
4. To highlight a 2022 research paper, which focuses on aspects of FAT in RECREATIONAL female runners, which is also rare! 

(06:29)

Defining FAT, which is a syndrome that was first acknowledged in 1992. At this time, it was understood to be a condition found in girls and women and consisting of THREE interrelated conditions

(10:27)

Outlining some of the key findings from recent research into FAT Syndrome. Some of the observations include:

• Low energy availability could occur intentionally or unintentionally
• Early recognition of LEA in female athletes and an understanding of FAT syndrome and its progression is really paramount in preventing the short- and longer-term health consequences of it
• Only one component of the Female Athlete Triad needs to be evident in order for FAT to be established 

(15:54)

Outlining the highlights from a 2022 research paper looking at FAT in recreational runners, all of which were related to menstruation. The researchers found that female recreational runners: 

• Had fewer regular monthly cycles per year
• Their menstrual bleeding was shorter
• They had slightly more spotting between menstrual periods
• They had cycles every 24 days (which was more than the control group experienced)

(19:18)

FEMALE FACTORS

The only observation the 2022 research paper mentioned was that:

1. Older runners are less likely to experience menstrual disorders besides their younger counterparts 
2. The difference was quite significant at 67% of younger runners vs only 9% of older runners experiencing menstrual disorders
3. The study did not state at what age the participants were recognised as “old” but the oldest participants were approx. 40yrs of age 

(23:19)

Highlighting some dietary and nutritional observations from the 2022 research paper on female recreational runners including: recreational runners following a “special diet” e.g. paleo, ketogenic, vegetarian showed higher incidence of amenorrhoea (absence of menstrual cycle) besides those following a “normal” diet

(35:10)

Looking at ideas and strategies to put into place to help limit the risk of FAT Syndrome becoming a concern for you including:

Think about the following questions:

•           Do you frequently train and forget to eat immediately...

Muscle Cramping can be debilitating for some runners. They are unpredictable, painful and can last for several minutes. But what causes them and why do they affect some runners and not others?? We aim to answer these and many other questions. We....

1. Outline the definition of muscle cramps and discuss their potential causes and symptoms.
2. Highlight some nutrition and lifestyle strategies to help prevent and/or manage muscle cramps
3. Discuss how to put these strategies into place so you can minimise the risk of muscle cramps occurring during your next run/race

SHOW NOTES:

(05:08)

Defining Exercise-Associated Muscle Cramps (EAMC) and acknowledging its prevalence in athletes 

(11:26)

Introducing the two currently acknowledges theories as potential CAUSES of exercise-associated muscle cramps:

• The hydration and electrolyte theory
• The Neuromuscular dysfunction theory

(18:36)

Concentrating on potential risk factors in the development of EAMC in some athletes including:

• High intensity, long duration and hilly terrain running 
• Premature muscle fatigue 
• Race/competition - due to running at a higher than usual intensity  
• Age – older runners at greater risk
• Long history of running  

(24:47)

FEMALE FACTORS

• Men appear to be more prone to EAMC than women 

(25:57)

Outlining some nutritional strategies to help prevent or manage EAMC including:

• Pickle juice and other vinegar-based fluids
• Spices including: chilli, ginger and cinnamon
• Electrolyte balance, especially: sodium, magnesium, potassium and calcium 

(37:44)

Highlighting the importance of NOT using quinine to prevent or manage EAMC.

(42:48)

Considering some lifestyle factors to help support or prevent EAMC including:

For Support:

• Stop/pause running 
• Rest until the pain/cramping has subsided
• Massage the area 
• Magnesium salt bath and spray

To Prevent:

• Strength training and plyometrics 
• Suitable rest and recovery between training sessions
• Stretching before and after a run
• Regular Mg baths and spray

(53:08)

Giving ideas of how to put the nutritional and lifestyle factors into practice including:

• Drinking the vinegar-based fluids regularly
• Drinking the fluids at the same time as stretching to minimise time to recovery
• Introduce the therapeutic spices into the diet REGULARLY
• Test magnesium status so nutritional supplementation can be targeted
• Remember to prioritise REST and SLEEP 

(1:01:26)

KEY TAKEAWAYS

1) Remember there are many different potential causes of muscle cramping including medical conditions and medications, which would require consultation with a medical professional

2) Exercise-associated muscle cramping is thought to be a temporary but intense and painful condition that may last for seconds only up to several minutes and onset generally occurs during or shortly after exercise

3) To-date there are two potential causes of EAMC that have been extensively researched:

• Electrolyte imbalance or deficiency
• Neuromuscular dysfunction

however the true cause still remains elusive

4) There are many potential risk factors for the development of EAMC so it is recommended you try to determine YOURS and diminish them if within your control

5) There are several nutritional approaches to support EAMC including: electrolyte drinks, pickle juice and certain spices. Which approach to use will depend on the potential cause/triggers of YOUR EAMC.

6) Remember, it is...

Ketogenic Diet and Exercise Performance

The Ketogenic diet is well known as an approach for weight loss, at least in the short term, and has been used as an adjunct treatment for epilepsy and other neurological conditions.  BUT, is it an appropriate diet for endurance athletes? In this episode we explore what the ketogenic diet is and our current understanding of its use as an approach to health before moving on to consider its influence on exercise performance. We then end by translating all this information into recommendations for you as runners. We look at the questions:

• What are the potential detrimental side effects for health and running performance?
• What are the benefits to performance from using fat as fuel?
• Could the Ketogenic diet be manipulated to support running performance?
• Could it be suitable for some runners but not others?
• Could it be suitable at certain times during a runner’s annual training cycle?

Show Notes

(06:12)

Defining the Ketogenic diet, which is a low carbohydrate:high fat diet where carbohydrate intake is reduced to as little as 10% of the overall daily macronutrient intake. Also, outlining some food ideas and quantities to consider if following this stye of eating.    

(15:04)

Looking at energy production when following a Ketogenic diet, thinking specifically about:

• Gluconeogenesis
• Ketogenesis

A brief introduction to gluconeogenesis is given before focusing on Ketogenesis in more depth including an outline of some of the known general health benefits and possible detrimental effects of this dietary approach. 

(27:43)

Moving on to consider how the Ketogenic diet may influence exercise performance. Thought is given to the benefits of using fat as fuel, but the demand for oxygen when shifting from carbohydrate to fat metabolism and the subsequent potential effects on performance are also debated.   

(48:15)

Translating all the information and current research theories discussed into recommendations for runners of all abilities. Considering aspects including:

• The potential for nutrient deficiencies
• Running in the fasted state and its ability to support efficient utilisation of “fat as fuel”
• Manipulating the ketogenic diet to support running training 

(57:12)

FEMALE FACTORS:

1. Regarding weight loss and blood sugar balance, the ketogenic diet has been found to have fewer positive effects in females compared to males
2. The influence of oestrogen may be a factor in WHY the Ketogenic diet is less effective in women besides men
3. The Ketogenic diet may be more suitable for post-menopausal women when oestrogen levels are naturally reduced. 
4. This diet is difficult to maintain in the long-term so may lead to rebound weight gain. Subsequent weight loss may be more difficult to achieve, especially for women in midlife.
5. This diet could lead to the removal of a complete food group; a food group important for general health, but also many female specific aspects of health, including: sex hormone balance, blood sugar control and cortisol stability.
6. More research is required into the ketogenic diet and its impact on female (and male) runners 

(1:00:13)

KEY TAKEAWAYS

1) The Ketogenic LCHF Diet is one where CHO intake is reduced to a minimal daily intake and replaced with a much higher intake of fat.

2) This diet appears to have a place in medicine as an adjunct treatment for certain medical conditions e.g. epilepsy

3) There is limited research into this diet and its effects on exercise performance, and the studies carried out to date do not appear to suggest it IMPROVES...

HWHR-Lifestyle Essentials

Do you find you just don’t have sufficient time to do the things you enjoy in life…like your running? Or, because you are unorganised you are not fuelling your running appropriately? In this mini episode we give you a snapshot of STRATEGIES FOR SUCCESS. We explore some nutrition and lifestyle approaches to encourage SUCCESS and share some NON-NEGOTIABLES from the Healthy Woman Healthy Runner Method. 

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(00:30)

Exploring the importance of having some LIFESTYLE ESSENTIALS in place and thinking about the consequences on running performance of poor preparation and organisation skills. 

(02:43)

Discussing the impact Yeah, well, not attendance and thought of the lifestyle essentials may lead to a downward spiral. So, you know, we talk a lot about setting goals, Karen. So if you don't have a clear curfew running, that can be a problem. So you really need to know what you want to achieve.

(05:00)

Acknowledging that by getting the basics in place, success will follow, then moving on to highlight some nutrition and lifestyle tweaks to consider supporting YOUR lifestyle essentials.

(09:00)

Key Takeaways:

• Set your running goals 
• Do a LIFESTYLE Essentials AUDIT 
• NAIL Everyday Nutrition and Hydration (before you look at nutrition specific to running) 
• Establish a supportive bedtime routine 
• Schedule a REST Day every week - no running – no intensive exercise

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our

An Introduction to Smoothies.

Smoothies are an easy way to enjoy great nutrition and often people don’t know how to make a good homemade smoothie. A nutrient dense smoothie eaten strategically may be used by a runner to fuel pre and post running and recovery, both from training and from injury. We will talk about:

1.    How adding Smoothies into your food plan may support you as a runner

2.    How to make a smoothie – share all our practical tips

3.    Give some ideas for therapeutic smoothies – so combinations to help particular health or performance concerns

SHOW NOTES

(05:34)

An overview of using smoothies in your food plan based on a 2018 Australian Study, Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers.

The researchers say;

·      Smoothies appear to play a positive role in the diet of some individuals; promoting increased consumption of core foods (e.g. fruit, vegetables and dairy products).

·      However, smoothies may also contain discretionary ingredients that could promote increased calorie intake, especially if they are consumed as snacks and subsequent compensatory dietary behaviours are not employed.

·      With overweight/obesity remaining a major public health issue, understanding how popular snack foods and beverages (such as smoothies) contribute to caloric intake and influence broader dietary behaviours is important.

We say:

·      Important to know what ingredients in smoothie and energy value and Glycaemic Load

·      Smoothies are Energy Dense – so consider them as part of your food plan i.e. total dietary intake (nutrient status and calories -not as discretionary foods or drinks)

·      Help you consume recommended amounts of Fruits and Vegetables

·      Including protein and fibre elements will help with satiety – keeping you full (interestingly in the Australian study participants perceived smoothies as drinks not food so people thought they would quench thirst not relieve hunger) 

(11:46)

Could a smoothie be eaten as part of refueling nutrition on an ultrarun (if a runner didn’t have to carry their own food)?

We look at one study about: Contribution of Solid Food to Achieve Individual Nutritional Requirement during a Continuous 438 km Mountain Ultramarathon in Female Athlete – which was looking at effect of multi-day continuous endurance exercise on blood glucose control and appropriate intake of food and drink in a female athlete.

Conclusion: Carbohydrate, protein, and fat intake from solid foods contributed to maintaining a fast pace with a steady, mild rise in blood glucose levels compared with liquids and gels when female runner completed a multi-day continuous ultramarathon with little sleep.

The foods mentioned in the study were: sports drinks (isotonic and hypertonic formulas), cola, gels, milk product, tea, soup, other liquids (all other drinks consumed), fruits, sweets, bars, noodles, bread, rice products, wheat products, powder, and other solids (all other products consumed).

Smoothies or Shakes aren’t mentioned but it made us wonder if they would be appropriate?

We think it would be an easy way of getting fast release CHO into the body very quickly as less digestion and assimilation is required. Carrying food in smoothie/liquid form on an ultra may increase weight significantly though. BUT if you have a support team i.e. friends and family…you could get them to meet you at strategic points where you could consume the...

Race Day Nutrition is often overlooked leading to running on empty, an under-par performance, experiencing fatigue during the race and sometimes unpleasant symptoms.

All of which can be distracting to say the least. On the plus side – get it right and we’ll perform, recover, and feel better and potentially have the edge – it’s a WIN-WIN and our mantra is “don’t let nutrition be the limiting factor in your running performance”.

Today we are going to talk about:

1.    Your Race Day Nutrition Timeline

2.    Our Real Food suggestions for what and when to eat

3.    Finally … our personal Race Day Nutrition non-negotiables

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

SHOW NOTES

(03:35)

What NOT to do! Aileen and Karen share their experiences. One of the cardinal rules is that on race day you NEVER EAT OR DRINK anything you haven’t practiced in training.

(05:54)

Our approach to designing your race day timeline to include nutrition and key timings. 

Email us at hello@runnershealthhub.com if you’d like our template.

(12:18)

What and when to eat for your pre-race meal. Suggestions for eating at home and for some ideas if you are eating whilst travelling. 

(20:42)

Should I drink coffee pre-race?

(22:19)

Quick tips on pre-race hydration and electrolytes.

There are many different brands of electrolytes out there but one we like and recommend are Elete Electrolyte because they are easy to use, easy to carry and mostly tasteless…just a hint of sodium in your water.

 We both use ELETE and we’ve set up a special offer for you to try them out – you’ll get all the details on our website – go to SHOP and look at our FAVOURITE Supplements page – you’ll find ELETE Drops with discount CODE RHH15 which will give you 15% discount, please feel free to share with your running friends.

 (23:52)

Pre- Race Real Food snacks containing quick release carbohydrates. 

(24:46)

During race fuelling – what and when?

(27:29)

Simple real food suggestions and hydration reminders

(30:52)

Post-Race Recovery Nutrition 

(33:45)

Should I treat myself with food and alcohol after a race? 

(36:25)

An introduction to our 1:1 Personalised Nutrition Services and an invitiation to book a free WORK WITH US CALL

(39:41)

Some of our nutritional non-negotiables when it comes to preparing for and executing a nutritional race-day plan

(46:51)

KEY TAKEAWAYS

1.    Create your race timeline and add key times you’ll be eating and drining

2.    Calculate when you should eat working backwards from your race start time

3.    Eat Carbohydrate rich pre-race meal approx. 2-3 hours before race

4.    Hydrate optimally before the race

5.    Eat a quick release CHO snack 30-60 minutes before the race

6.    Fuel with 30-60g quick release CHO foods per hour during race and keep hydrated

7.    Remember to eat a Quick Release CHO food within 30 minutes of end of...

Plantar Fasciitis(PF) is a common health issue amongst the general population – it’s thought to account for 15% of adult foot complaints and runners are in the “at risk” group with prevalence rate in athletes around 21%. Plantar fasciitis accounts for about 10% of all running related injuries. PF usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in the foot, so it’s easy to see why running may contribute to this condition.

Today we are going to discuss;

1.    What is plantar fasciitis and what are the risk factors and triggers for runners to be aware of?

2.    A focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy

3.  Some food ideas to help you prevent, manage and recover from plantar fasciitis

Show Notes

(00:07)

Our personal experience of plantar fasciitis.

(05:49)

What is plantar fasciitis, what are the risk factors and triggers for runners to be aware of?

Plantar fasciitis is a condition that occurs when the plantar fascia, the tissue that connects your toes to your heel, becomes damaged or torn. This condition is commonly experienced by runners and causes extreme pain in the bottom of the feet and the heel. Rest is essential if you have damaged your plantar fascia but preventing the condition in the first place is the best way to protect your feet. Stretching properly is an important factor, but your diet can also play an important role.

 It’s thought that an inflammatory component of PF is a result of prolonged loading on the tissue which perpetuates the inflammatory cycle.

We know that inflammation is part of the healing process.

In PF it’s believed that the healing response results in production of new connective tissue which may be laid down in a disorganised fashion and this causes the formation of adhesion and thickening of the plantar fascia. It’s believed that the thickness of PF is related to the pain levels experienced.

The main triggers seem to be;

·      Changes in activity – perhaps a new type of exercise activity or a change in intensity

·      Tight calf muscles or an achilles injury

·      New or old footwear

·      Weight gain or being overweight

·      Chronic inflammation may be driving the ongoing symptoms of PF – we can talk about that later in our conversation

The main risk factors for developing PF are considered to be;

·      Running

·      High Foot Arches

·      Excessive foot pronation

·      Weak plantar flexor muscles (that run along the bottom of the foot)

·      Obesity

·      Prolonged standing or walking

 (13:52)

A Focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy

 Acute inflammation occurs in response to infection and injury. Immune cells identify a stressor i.e the infection/injury and take action to resolve the issue. Pro inflammatory mediators (histamine/cytokines/eicosanoids/prostaglandins) help to increase blood flow and vascular permeability around the site of infection/injury and enable pro inflammatory immune cells to do their job.

This is known as the INFLAMMATION INITIATION PHASE. You may notice redness, heat,...

HWHR-Hormone Health in Midlife

In this mini episode we give you a snapshot of the key reasons for hormone imbalance, with the midlife runner in mind. We explore how an imbalance may impact on work, family life socialising, and, of course, YOUR running. We consider some of the principle risk factors for hormone imbalance before delving into some nutritional and lifestyle suggestions YOU could consider implementing. 

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!

Show Notes

(00:53)

Considering some risk factors for hormone imbalance including STRESS and DIET. Particular emphasis is placed on the effects of stress and how it underpins other factors linked to hormone imbalance including poor food choices. 

(08:08)

Discussing the links between raised cortisol levels and inflammation and how this may affect running performance and potentially lead to loss of YOUR running mojo.

(11:24)

Considering some nutritional changes a midlife female runner could implement to support her hormone health as she journeys through peri-menopause into menopause and beyond. We explore the positive effects of phytoestrogenic foods and cruciferous vegetables whilst also mentioning the detrimental effects of environmental xenoestrogens.   

(15:06)

Thinking about some lifestyle changes a midlife female runner could introduce to support hormone health including stress reduction and minimising toxin exposure.  

(17:26)

Key Takeaways

• Remember that stress can affect us in many different ways: physically, emotionally, behaviourally and psychologically.  
• Don’t ignore the stressors in your life, think about the ones within your control and try to reduce/remove them e.g. diet/lifestyle 
• Remember hormone imbalance can have far reaching health effects including: risk of injury/illness, weight gain/unhealthy body composition, risk of health conditions including T2DM.
• Remember that small changes can have significant positive effects….so start your journey of change NOW!!

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

 Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host

Resistant Weight Loss in Runners

This episode is for runners who are stuck when it comes to weight loss, for the people who are healthy eaters, and dedicated to their endurance running, but just feel that it doesn't matter what they do their weight doesn’t change. This is very frustrating!

We are going to explore the potential underlying reasons for being in this stuck position, how a functional nutrition approach can support positive changes in body composition, and what you can do with your running training to support your weight and your body composition goals.

Show Notes

(09:08)

Insights into the reasons why people may be experiencing resistant loss e.g. over/under eating healthy foods, underlying health conditions and biochemical imbalances, sub optimal run training or a combination of all of these factors.

(11:58)

How to approach managing body composition if you are an over eater of healthy food.

(14:09)

How to approach managing body composition if you are an under eater of healthy food.

16:07

How to calculate your RMR (resting metabolic rate) and activity factors using Harris Benedict Formula.

(17:59)

How biochemical imbalances might contribute to weight loss resistance.

(19:13)

How a functional nutrition approach can support positive changes in body composition e.g. inflammation, hormonal balance, digestion and also detoxification.

(23:20)

What steps Aileen takes when analyzing a client case.

(28:12)

An insight into potential toxic load and the impact on resistant weight loss.

(30:43)

A focus on supporting detoxification pathways.

(36:08)

What can runners consider to fine tune their run training to support optimal body composition.

(43:51)

The Key Take Aways for this episode are:

• Know your Energy Requirements based on RMR and activity factors
• Fuel adequately for your training runs and remember to add in pre/during/post food into your energy requirements/calorific requirements for the day
• Adjust your food plan for endurance exercise and lighter days
• Address “biochemical imbalances” – seek professional advice – we can help!
• Adjust your run training and build lean muscle
• We are all individuals, we don’t live in a sports science lab so we may not get the results some of the studies get, and also don’t focus on the scales – consider your changing shape, tone, tape measurements, fat: muscle mass, performance, energy, strength – be systematic, be consistent, layer on the practices – you will get the results

Related Episodes:

E11 – Nutrition Basics for ALL Runners

E12 – Run Lean Run Fast

E18 – Intermittent Fasting

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition,

Winter Running Nutrition and Safety

Do you ever consider your nutrition for your winter running? As the nights draw in, the mornings get darker and the days get colder do you think about what foods and nutrients you may need to keep you healthy as you run through the winter months? In this episode we look at some key nutrients for you to consider, helping keep your immune system in Optimal Health. The nutrients we discuss are:

• Vitamin C
• Vitamin D
• Magnesium
• Omega 3
• Beta-glucans

But as well as the nutrients you may wish to consider, we also give you some practical tips to help keep you safe and warm as you head out the door on those cold winter mornings including:

• Remaining visible
• Foot wear
• Layering up
• Omitting risk

KEY TAKEAWAYS:

1. There are many nutrients to consider to help keep you healthy during the winter months, however our 5 principal ones are: Vitamin C and D, Magnesium, Omega-3 and Beta-Glucans.
2. These 5 key nutrients have many diverse roles in health and wellbeing, but they are all important in supporting immune health
3. Remember that women are more susceptible to autoimmune conditions. So a good reason to try and maintain optimal immune health all year round, but especially during the winter months. 
4. There are daily Recommended Nutrition Intake levels for most nutrients set out by UK govt bodies, however these are set at levels known to prevent illness in the majority of people, they are not recommended optimal intake levels. 
5. Remember that certain nutrients can be lost from food through exposure to air, cooking methods and other factors so be mindful of this when considering your daily intake of key nutrients for your winter running.
6. Moving away from food and nutrients and thinking about the practicalities of winter running. It is important that we take extra precautions when running outside, both for our safety and for our health. 
7. Ensure you can see and bee seen. Run in well-lit areas wherever possible and consider wearing a high-viz jacket and head torch. 
8. Keep warm, especially if going out for a long run. Wear layers as you can always take them off and tie hem round your waist. Remember to take a hat and gloves, remember exposure of the head and face are thought to account for a large proportion of body heat loss.
9. Finally, don’t take risks, if the weather or environmental conditions are not conducive to safe running then keep active doing another sport for a short while e.g. swimming, gym, treadmill, spinning

Running is a journey….a journey that takes us to many places both physically and metaphorically. In this episode we introduce you to a new series we are launching titled “A Journey to…….” 

It is a series where Karen or Aileen will share a journey we are on. Through sharing our experiences and journeys we aim to help you travel your own road knowing that you are not alone. Hopefully our guidance and the information we share will support you on your running journey. In this introductory episode we outline:

1.     Why we decided on this idea

2.     What the first My Journey to…series will be about

3.     What to expect from each episode

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:26)

Outlining WHY we decided to start this ‘Journey’ series including:

Feedback from our listeners telling us they like it when we share personal experiences

We feel that when someone shares their personal story many people can relate to what they are experiencing. This can help validate the listener’s feelings and emotions around their encounter. 

Also, the person sharing their story can then empathise with the listener’s personal struggles, whatever they may be. For example: training struggles, nutrition struggles, injury struggles. 

When struggling with a situation, be it training, injury, or health conditions one can feel very alone with it. It helps when you hear about someone facing a similar dilemma 

We aim to give guidance and information to you, our listeners, through sharing our experiences so your journey may be easier, quicker and more manageable

Finally, we are introducing a ‘My Journey…’ series to show everyone that we can all go through highs and lows as a runner for many different reasons….even us!! But ‘a problem shared is a problem halved’

(09:35)

Introducing the FIRST ‘My Journey….’ of the new series 

The first ‘My Journey to….’ Will be Karen’s journey to recovery from injury. It is a chronic injury that she has not addressed in the past, which is now leading to additional compensatory injury and affecting her running performance. 

She has made some tentative steps towards getting treatment for the injury and discussing how she can keep training (without running) to maintain:

·       Endurance

·       Stamina

·       Muscle mass

·       Body composition 

…and so much more!!

(19:02)

Highlighting what to expect from each ‘My Journey….’ episode: 

An outline and update of Karen's injury and recovery status 

Her current rehabilitation treatment 

The current nutrition/supplements/testing Karen is undertaking 

Her current training status 

Her current psychological and emotional status around her injury and rehab because as we know, an injured runner is not always a happy runner!! 

An outline of what Karen hopes to share in the next episode regarding her recovery progression  

The first Episode will be released on Thursday 3rd August…so look out for it!!

Download our FREE E book TOP Running Snacks and...

Spotlighting Colostrum...What We Know

We probably all know that Colostrum is the first milk produced by ALL mammals just before giving birth to nourish their newborn. BUT did you know that Bovine Colostrum has been used in sport as a potential ergogenic aid for almost 25yrs??

So, to enlighten us all further, in this episode we:

• Delve deeper into what Bovine Colostrum is and why it is proving popular in Sport
• Discuss its known sports performance effects
• Debate whether YOU could consider it as an ergogenic aid

SHOW NOTES

(03:35)

Outlining the nutrient content of Bovine Colostrum

(06:22)

Determining some key nutritional differences between Bovine Colostrum and Human Colostrum  

(09:56)

Outlining some of the direct and indirect performance enhancing abilities of Bovine Colostrum including:

• Body composition
• Power and strength
• Immune Function
• Recovery from training 

(14:03)

Delving deeper into Bovine Colostrum’s potential ability to enhance body composition

(16:52)

Focusing on the benefits of Bovine Colostrum for recovery from training 

 (18:51)

Discussing the effects of Bovine Colostrum on Digestive and Immune health

 (29:44)

Debating whether to use Bovine Colostrum Supplementation or not with a focus on:

• WADA (World Anti-Doping Agency) recommendations
• Ethical factors to consider when choosing this supplement
• Some ethical Bovine Colostrum products currently on the market 

(39:21)

KEY TAKEAWAYS

Bovine Colostrum is the first milk produced by cows following calving and is highly nutritious for the new born calf 

It has been used in sport as a potential ergogenic aid for many years, however studies remain inconclusive regarding its direct benefits to sports performance

It is thought that BC may improve body composition and increase power and strength in resistance training as well as support recovery and immune function, so potentially supporting performance directly and indirectly.

Remember if you are vegan (maybe for some vegetarians too) then this is NOT a product for you as all forms of colostrum are derived from animals.

BC is NOT recommended by WADA (although not banned!!) due to its IGF-1 content so, if you compete regularly at a reasonably high level e.g. county, regional, national level then be mindful of its use

There are many products available to purchase, however ethical products are scarcer, so be discerning when making your choices if you decide to use this product.

Finally, if you are uncertain whether this is the correct supplement for you, remember there are many other milk-based products that could provide similar performance results e.g. milk, whey, casein products

FINAL WORD - Approach this supplement with caution because there are many other milk and dairy based foods and supplements available that may be sufficient for you as a runner to support your performance. 

Relate Topics:

Endurance Running and Immune system

Runner's Gut

Protein Powders: Do Runners Need Them?

Disclaimer:

The suggestions we make during this episode are for...

Food For ... Metabolism

As runners our aim is to maintain optimal metabolism and metabolic rate to support our running performance as well as our body composition. Nutrition (and exercise) are central to this goal, so in this episode we discuss FOUR foods known to optimise metabolism and metabolic rate. We also share some delicious and easy to prepare meal and recipe ideas for you to try out in the kitchen. 

Show Notes

(04:02)

Defining Metabolism and Metabolic Rate in a simple way whilst also considering the 3 key aspects of Metabolic Rate, which include:

• Basal Metabolic Rate OR Resting Metabolic Rate
• Thermic Effect of Food
• Energy used during physical activity

(08:03)

Introducing the first of the 4 foods being highlighted in this episode. Discussing chicken and its nutritional content known to support Metabolism and Metabolic Rate. Protein is the key nutrient here due to its effects on Basal Metabolic Rate (BMR). It is thought that the digestion and absorption of Protein can raise BMR by approx. 20%-30% 

(11:16)

Moving on to discuss Grapefruit and the phytonutrient Naringenin found within, which is thought to increase energy expenditure, therefore influencing metabolic rate. Also discussing the novel idea of Naringenin being able to express Brown Adipose Tissue (BAT), which has been researched for its thermogenic effects (i.e. heat creation). 

(16:31)

Introducing Sardines and their Omega 3 Fatty Acid content, which is the nutritional property thought to support Metabolism and Metabolic Rate. Omegaa 3 FAs influence is thought to be via their ability to suppress lipogenesis i.e. limit the synthesis of “fat”.

(20:41)

The fourth food and its nutritional property linked to Metabolism and Metabolic now being discussed. The Capsaicin content of Jalopeño Peppers is thought to induce thermogenesis therefore increase Basal Metabolic Rate. Capsaicin is also thought to induce browning of white fat (in other words, changing the ‘fat’ so as we know, i(white fat) into thermogenic brown adipose tissue). 

(25:54)

Looking at some recipe and menu ideas using the foods discussed:

Chicken – Roast chicken, chicken bone broth, chicken curry or casserole

Grapefruit – Grilled grapefruit with cinnamon, nutmeg and maple syrup, Grapefruit Granita, Grapefruit salad

Sardines – Sardine pate, sardines on sourdough with watercress, cherry tomatoes, chopped garlic and parsley, sardines with lemon, chickpeas and parsley. 

Jalapeño peppers – Add to soups and stews, guacamole, bean chilli, chilli con carne

(34:47)

A one-day meal plan:

Breakfast: sardines on sourdough with the tomatoes and parsley

Lunch: chicken tray bake - chicken pieces (drumsticks, thighs, breast), baby potatoes, cooked artichokes, lemon wedges and fresh rosemary roasted in the oven. Serve it with a salad. 

Dinner: Bean Chilli served with brown rice

Snacks:  Grilled grapefruit with cinnamon, nutmeg and maple syrup. Mexican guacamole with vegetable sticks, sardine paté on oatcakes, grapefruit granite

(38:27)

Key Takeaways: nutrients of each food and how they could support your running:

• Chicken’s key nutrient is PROTEIN, which is good for the muscle building and repair element of running  
• Grapefruit is a good source of soluble...

 SPOTLIGHT ON....Probiotics for Performance

 Are you aware that Probiotics, in the form of food and/or nutritional supplementation, may support your running performance?

It is well known that Probiotics have the ability to enhance general health through modulation of the immune system and maintaining intestinal barrier integrity as well as by limiting pathogen adhesion to host tissue BUT a lot less is known about 

Probiotics potential to enhance exercise performance. Research in the area of Probiotic use as an ergogenic aid in sport and exercise performance is relatively new, but growing especially linked to athletes and their Gastrointestinal health and Immunity. BUT research is also looking at Probiotics linked to specific aspects of exercise and performance including recovery, physical fatigue, and body composition. 

So here we:

• Delve into the effects of Probiotics on athletic performance
• Discuss the different types of Probiotics (Food and Supplements)
• Give advice on choosing Probiotics

SHOW NOTES:

(03:50)

Understanding Probiotics and What They Are

In our digestive system (and other parts of the body, but primarily the digestive tract) reside many different microbes that are both helpful and potentially harmful. This is known as an individual’s Microbiome – each person’s microbiome being unique to them. 

Most microbes (also known as microbiota) are symbiotic meaning both the human body and microbiota benefit. BUT some, in smaller numbers can be pathogenic (promoting disease). 

In a healthy body, pathogenic and symbiotic microbiota coexist without problems. BUT if there is a disturbance in that balance—brought on for example by an infectious illness, a certain eating style/diet choice, or the prolonged use of antibiotics or other bacteria-destroying medications then DYSBIOSIS (imbalance of the microbiota) occurs, stopping these normal interactions. 

As a result, the body may become more susceptible to illness/disease, primarily immune related disorders as 70% of the immune system resides in the digestive tract.  

Probiotics (which can be taken in the form of food or nutritional supplements) are micro-organisms that are widely considered to be health-promoting. Both the World health Organisation (WHO) and the International Olympic Committee (IOC) state: “Probiotics are live micro-organisms that when administered orally for several weeks can increase the numbers of beneficial bacteria in the gut. These have been associated with a range of potential benefits to gut health, as well as modulation of immune function”.

In the general population research into Probiotics has determined their ability to enhance health in many different ways including:

• Modulation of the immune response
• Maintenance of the intestinal barrier
• Limiting pathogen adhesion to host tissue
• Production of different metabolites such as vitamins, short-chain fatty acids (SCFAs), and other molecules that act as neurotransmitters involved in gut–brain axis communication and health

BUT the research into Probiotics and their effects on sports and exercise performance is much more limited.   

(08:11)

What is the research saying about Probiotics for Exercise Performance?

Recent research has indicated that probiotic supplementation could promote specific improvements in exercise performance through various pathways in athletes and physically active individuals using targeted strains of probiotics. The research appears to be focusing on Probiotics in athletes in relation to Gut health and Immunity but also particular aspects of exercise and performance including:

• Recovery
• Physical fatigue
• Body...

FOOD FOR….. DURING TRAINING

The key strategy behind eating during training is to maintain glucose/glycogen levels, so the types of foods you eat are VERY important. This is where quick release, glucose rich sugar foods can be used strategically to maintain performance.

Also, it is important not to eat foods containing fat and/or protein at this time as this will slow down the digestion/absorption rate of the sugars, which will delay utilisation that could impact performance.

It is not always necessary to eat during a run. It will depend on how long you are running for, the distance you are running, the intensity of the run, your metabolic rate amongst other individual factors. As a rule of thumb, if your run is less than 90mins then there is no need to eat DURING a run. BUT this may not be the case for everyone, E.G. someone with diabetes may require additional feeding.

From a health and nutritional view-point as a runner, our aims during running are to ensure we have sustained energy throughout so we can maintain performance, BUT also to help reduce the risk of injury and illness and support speedy and efficient recovery following training so we are ready and energised for our next run.

Show Notes

(02:49)

Introducing the 4 foods we will spotlight in this episode:

·     Medjool Dates

·     Raisins

·     Mango

·     Bread.

(03:39)

Medjool Dates

We have chosen medjool dates in particular because their natural sugar content per date is very high. To make a comparison:

·     1 medjool date contains 18g of CHO of which 16g is sugar

·     1 Deglet Noor date (another type commonly eaten in the UK) contains only 5g of CHO of which 4g is sugars.

So, you would need to eat approximately 4 Deglet Noor dates to get the equivalent quick release sugar content. As runners, we want to achieve maximum natural sugar content from as little food as possible during a long run so a medjool date is a great choice of quick release carbohydrate.

Another important nutritional property of dates is their soluble fibre content i.e. Beta-D-Glucan fibre. This may be beneficial to runners who suffer from runner’s tummy, as Beta-D-Glucan is known to absorb and retain water as it travels through the GI tract, thus adding bulk and softness to the stool. There may be a need to consider your hydration as a result of the absorption of water by dates.

(05:53)

Raisins

We have chosen raisins for their natural sugar content for running and a small 30g box contains approx. 23g CHO of which 21g is sugar.

Raisins are an excellent source of Boron, a trace mineral which has an important place in supporting health. For runners, its principle function would be to support bone health, although boron is also known to support immune function, help balance sex hormones and optimise vitamin D metabolism to its active form.

Studies have found that it helps in the regeneration of bone by reducing urinary excretion of calcium and magnesium, both of which are key in the maintenance of bone mineral density. Calcium and Magnesium are linked to bone health, vitamin D would be key here too as boron is needed for the metabolism of vitamin D.

(10:00)

Mango

Mango is delicious and like all the other tropical fruits (e.g. pineapple, papaya, banana) it is incredibly sweet.

The Carbohydrate content of fresh mango is 15mg per 100g weight of flesh (so roughly a large slice of mango) of which 14g are sugars. The problem with mango is it is not very transportable for a runner, so possibly dried mango may be more practical. A 42g pouch of dried mango contains roughly 33g of CHO of...

The Pros and Cons of Plant Based Eating for the Female Runner

Vegan eating has almost become mainstream in the last couple of years. Many runners and athletes have turned to a plant based diet. We look at the pros and cons of eating a plant based food plan, considering foundational health as well as the impact on running performance and female health.

Show Notes

(03:00)

Find out about Karen and Aileen’s personal and professional experience of plant based eating.

(08:31)

The role of a nutritional therapist in helping people transition to plant based eating.

(09:25)

The key nutritional concerns that anybody following a plant based diet should consider and how it may support general health and wellbeing – pros and cons.

(13:07)

The key nutrients are that people following a plant based food plan may miss out on e.g. B12, Iron, Essential Fatty Acids (Omega 3) and potentially food sources of Vitamin D and micronutrients from dairy foods, 

(20:48)

Considering nutrient testing to establish your nutrient status.

(26:00)

Plant based proteins – suggestions on what you may include in a healthy food plan.

(30:14)

Aileen and Karen’s favourite plant based recipe books and Chefs.

(32:42)

The female vegan runner – what do they need to consider nutritionally?

(38:47)

Scott Jurek, one of the greatest runners of all time and insights into his 100% plant based diet.

(42:09)

Views on research and anecdotal evidence regarding the long-term effects of plant based eating on running performance

(45:04)

Key Takeaways from this episode

• Plant based diet helps supports good foundational health for everyone
• To optimise nutrition status it’s important to focus on getting B12, iron, Vitamin D, optimal protein, essential fatty acids and micronutrients
• Female factors – focus on iron status and nutrition for bone health
• Get tested for key nutrient status (especially if you notice fatigue, low energy and poor recovery)
• Everyone is different – personalised food plans is best
• You can BE a healthy VEGAN!

Related Episodes:

Sports Nutrition Foundations for Female Runners

Performance Effects of Overtraining Syndrome

Macronutrients to Help Runners go faster and Longer

Vitamins and Minerals for the Female Runner 

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll

Race Day Success - Nutritional Strategies for Runners

To get the best out of your nutrition and running performance, you should have a specific food plan starting 6-7 days before a race. Using a modified carbohydrate super compensation strategy will support you in optimising muscle glycogen storage in the week prior to a race.

On race day you’ll need to consider what to eat and most crucially the timing of pre-race food and how to manage food and ergogenic aids during a race. The final phase of your nutritional plan take place after the finish line. We look at what to eat immediately after a race, and for the 6-8 hours afterwards to ensure you are replenishing glycogen stores and promoting muscle protein synthesis.

This strategy and plan must be practiced and refined in training so please don’t wait until just before your race to try this. Practice! Practice! Practice! We don't cover hydration in this episode but please remember this is key to success as well as what you eat.

Show Notes

(02:58)

An introduction to race day success and busting the myths around pasta parties and some insights into the pros and cons of carbohydrate super compensation as a strategy to optimise muscle glycogen storage.

(17:22)

Strategies to optimise liver glycogen storage pre-race i.e. timing of food on race day.

(21:40)

The potential for rebound or reactive or transient hypoglycaemia, how to recognise the symptoms and what to do to manage it.

(28:23)

Addressing practical issues around eating and getting to the start line fully satiated and carbohydrate replete.

(34:20)

Tips on managing food and energy intake during a race.

(36:46)

Managing food and energy intake during a race – what to eat and when.

(42:02)

What to eat after the finish line to promote recovery and enhance muscle protein synthesis.

(47:38)

The Key Takeaways from this episode:

• Tapering of exercise and nutrition is important in the week leading up to a race
• Reducing CHO intake to 50% of total macronutrient intake for the first 3 days then increasing to 70% for last 3 days is thought to be optimal for supporting performance on race day
• Have a substantial pre-race meal 3-5hrs before the start then a quick release CHO snack within the hour before the race begins
• Choose natural products wherever possible to fuel your run
• Train the digestive system to receive food immediately following the race.
• Regular protein and CHO combined meals/snacks up to 6hrs after the race will help enhance glycogen repletion plus Muscle Protein Synthesis, muscle recovery and reduce risk of DOMs and injury

Related Episodes:

Nutrient Timing for Running Performance

Hydration and Running Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host

FOOD FOR…..PRE-TRAINING

From a health and nutritional view point as a runner, our aim is to ensure we are fuelling our bodies appropriately to maintain our performance throughout the run….but also to support efficient recovery afterwards.

What we eat beforehand may also help reduce the risk of cramping and injury during or following our run.

In this episode we will discuss 4 foods to support your Pre-training fuelling. 

We will outline the nutritional properties of each and consider how they may be added as part of your meal plan with some menu ideas.

The 4 foods we’ll be discussing today are

• Maple Syrup
• Eggs
• Flaxseed
• Avocado

Finally we’ll share a 1-day menu plan using these 4 foods.

Show Notes

(00:39)

Discover Aileen and Karen’s “Go To” Pre-Running Meals and Snacks

(03:42)

Maple Syrup is a great vegan alternative to honey, which can be used in exactly the same way pre-training. The reason we are recommending it here is for its Carbohydrate content in the form of simple sugar, which is required for immediate energy. To let you see how beneficial this food could be for pre-training (endurance running lasting more than 90mins)100g of maple syrup contains 67.1g of CHO of which 59.5g is sugar…mostly glucose. Now as glucose is the raw material required for producing energy its uptake and utilisation is going to be far more rapid than if it was oats for example, which would need to be metabolised and broken down into glucose, which is going to take time.

Maple syrup could be an excellent food choice if there is very little time between eating and running. However if someone was leaving at least an hour between eating and running then a slower release CHO choice would be more beneficial….like the oats mentioned.

(08:37)

Eggs are a “complete protein” food, in that they contain ALL 9 essential Amino Acids (AA’s) , which the body cannot produce. It is the egg’s protein content we are considering here. As runners we need protein for building lean muscle as well as muscle repair and recovery. Protein is also important for maintaining soft tissue strength and suppleness, again helping reduce the risk of injury. The Branch Chain Amino Accids (BCAA’s Leucine, Iso-leucine and Valine) are the principle AA’s for muscle protein synthesis (MPS) and as eggs are a complete protein, they contain these AA’s. From a practical point of view eggs are fast to cook and for most people easy to digest which again is important for pre run timing.

(11:15)

Flaxseed is known to be a potent anti-inflammatory food due to its Omega-3 Fatty Acid content, in fact it is one of the principle foods for vegans and vegetarians as a source of Omega 3’s.

Exercise, especially endurance exercise (or high impact exercise) is known to be pro-inflammatory, therefore it is important to try and counteract this by eating foods that could diminish or limit the pro-inflammatory effects. Inflammation, if not addressed could increase a runner’s risk of injury but also illness, especially URTI and UTIs, which are common complaints in runners, especially in distance runners.

The Omega-3 content of flaxseeds are in the form of Alpha-Linolenic Acid (ALA) rather than the DHA and EPA form found in oily fish. The forms found in oily fish are highly bioavailable to the body, however ALA requires converting into DHA and EPA.

This process requires an enzyme, which, in some people, is less available. Also, it depends on certain nutrients being present so nutrient deficiencies could limit the conversion too.

So, although flaxseed oil contains twice the amount of Omega-3 as fish oil, its anti-inflammatory benefits are generally less potent due to potential limitations on the bioavailability of DHA and EPA. However, for vegetarians

We come together in this final episode to say THANK YOU  and GOODBYE to all our dedicated listeners.

Before we say farewell we wanted to remind you that She Runs Eats Performs Podcast will be hosted for another 12 months. Although we are not planning any new content after mid-October, we hope you'll take the opportunity to dip into our back catalogue whenever you need help with a particular topic.

We also have a number of podcast playlists organised into "topic' areas:

​Nutrition For Running Performance​

​Healthy Woman Healthy Runner​

​Running with Underlying Health Conditions​

​Spotlight on Nutrients​

​Nutrition for Bone Health and Soft Tissue Injury​

​FOOD for Running​

​Getting Nutrition Foundations in Place​

​Focus on Everyday Food​

​Nutrition for Life Stage​

​Listeners Nutrition Clinic​

​

Hello, we just wanted to let you know we are pausing episodes for a 2-week break, we did a Listeners survey recently and lots of you said you tend to miss episodes if you’re busy with work or holidays.

So what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.

So Karen and I thought we could make a recommendation for you this week. Since we are mid-August we thought you may like to listen to Episode 59 FOOD For SUMMER RUNNING we shared that back in the summer of 2021.

We look at 4 delicious summer foods and talk about how the nutrients in those foods may support your health and running performance and we give our suggestions for a 1-day food plan. So if you’d like to get a little foodie inspiration for NEW POTATOES, TOMATOES, WATERMELON and Radishes this would be a great episode for you.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

Many of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it.

We’ll be back with a new episode on 24th August, but we’ll pop back next Thursday with another episode suggestion … until then have a great week and remember don’t let nutrition be the limiting factor in your running performance!



Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

FOOD FOR SUMMER RUNNING

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme.

IBS, FODMAPS and Running

IBS symptoms affect many runners, and symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.

In the general population, it’s estimated that 20% of the population experience IBS like symptoms. Women are twice as likely as men to report having symptoms of IBS.

With regards to the runners, looking at a variety of studies with different groups of runners, it appears that 30% or more in some instances, reported symptoms of exercise induced IBS symptoms.

It’s a common issue discussed amongst the running community and a topic we have covered in Episodes 3, 23, 31 and 78, so if it’s an area of interest to you please check out the information we share in these episodes.

Today we’ll going to …

1.    Discuss how the medical profession diagnose IBS and what may lead to exercise induced IBS

2.    Review research on nutritional approaches for managing IBS in runners

3.    Share our approach to investigating the root causes of IBS symptoms with some food tip suggestions

SHOW NOTES

(06:42)

An overview of IBS (Irritable Bowel Syndrome), what criteria the medical profession will use to make a diagnosis and what are the typical symptoms experienced.

 (11:01)

Do the symptoms of exercise induced IBS differ from those experienced by other IBS sufferers?

 (12:30)

What is going on physiologically to create exercise induced IBS like symptoms?

 (14:48)

Are there any female factors to consider regarding IBS?

 (16:58)

Reviewing the FODMAPS Diet as a way of managing exercise induced IBS symptoms and a 2021 study – High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms

 (20:11)

Examples of FODMAP foods.

 (22:57)

A brief review of the conclusions of the study

High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms

(30:07)

Our approach to investigating the root causes of IBS. 

(33:52)

Adapting and personalising the FODMAP content of your food plan to help alleviate IBS symptoms including an introduction to Monash FODMAPS APP

 (39:40)

TIPS on FODMAPS to help runners implement changes with food plans.

 (43:03)

Key Take Aways

1.    Irritable Bowel Symptom is described by the medical profession as being abdominal pain or discomfort, in association with altered bowel habit, for at least 6 months, in the absence of alarm symptoms or signs.

2.    Typical Symptoms are intestinal/stomach cramps/pain, bloating, flatulence, diarrhoea, constipation, alongside irregular bowel movements. The severity and frequency of symptoms varies from person to person.

3.    It’s estimated that over 30% of endurance runners experience EXERCISE INDUCED IBS Symptoms.

4.    For runners these symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.

5.    It’s important to consult with a medical practitioner to have...

Painkillers for Running?

We feel it’s important to bring about awareness about the potential health risks associated with chronic use of painkillers by endurance runners. 

Some runners are using painkillers (paracetamol and non-steroidal anti inflammatories known as NSAIDS such as aspirin and ibuprofen) as a tool to over-ride symptoms of aches, sore muscles and injuries to help them continue to train or race.

Runners typically get into the habit of using over the counter painkillers to relieve sore muscles, to manage pain from injuries during a race, and to help reduce inflammation as a result of an injury.

Runners who use painkillers in this way may not be aware of the health risks or indeed alternatives. 

We will talk about:

1.    The background to chronic use of painkillers by endurance runners

2.    The health risks to runners when using painkillers and the potential impact on performance

3.    Alternatives to over -the-counter pain medication

SHOW NOTES 

(03:59)

Why we are talking about painkillers today, plus the main types of over the counter medications, their mechanisms of action and how the body processes them, and safety precautions.

 (12:43)

We consider how many runners typically are using over the counter medication and discuss if this medication is actually helping them.

 (20:54)

We suggest that runners should be considering is how often are they taking these medications? Especially if say they're doing it consistently, during training. Or if they've maybe got a busy race schedule. They may think that they're just taking painkillers occasionally, but how often is occasionally? It’s important to know your intake of pain medication as it appears that it’s the chronic load which may lead to long-term health issues.

(21:40)

There's a female factor to consider here. How much pain medication are you using to manage period pains?  As this may significantly increase your consumption of medication every month, without it necessarily being related to your running, but still contributing to longer-term health issues.

 (22:49)

What guidance may runners follow when using pain management for acute and chronic health issues?

The advice seems to be “as a runner, it’s not really going to help you as a management tool for relieving chronic pain and inflammation”. It’s more likely to lead to you running through pain and potentially leading to longer-term injury or health problems.

We always have to remind people to follow medical advice – however general guidance on medical websites is

·      For acute injuries, follow the advice of your medical practitioner or sports coach to manage an acute situation to minimise injury or to enable you to complete a specific sporting event

·      If you are required to take these medications to manage a diagnosed health condition again follow advice from your health practitioner e.g. aspirin for blood thinning

·      NSAIDS may impair kidney function and kidney circulation may be suppressed by dehydration so it’s advisable to maintain hydration and take NSAIDS at least 2 hours post run, and post urination, when you are rehydrated and only to take for a maximum of 4 days if you’re managing an injury

·      Paracetamol – say you’re using for a pre run headache or a niggling chronic pain – then it’s advisable to take a regular dose before, during or after a run. Be aware that taking amount above daily dose is a risk to liver health. Again, advice is no longer than 4 days in a row.

 (26:13)

 What we all need to consider is...

Healthy Mind for Happy Running

Introduction

Exercise and nutrition are known to play a role in developing and altering brain function and studies have shown that both exercise and nutrition could affect mind/mood and cognition positively and negatively. So, we:

1. Outline some mind/mood symptoms runners may experience and why
2. Discuss foods/nutrients that may induce negative or promote positive mood and mindset in runners
3. Create a one-day meal plan you may wish to consider for a healthy mind and happy running

SHOW NOTES

(06:56)

Discussing the positive endorphin effects of moderate running before moving on to outline the potential negative psychological effects of intense and/or prolonged running

(10:51)

Considering the potential drivers of detrimental mind/mood symptoms associated with endurance or intense running.  

(19:37)

FEMALE FACTORS

1) The strain of mental health (and behavioural disorders) is estimated to account for more years of lived disability than any other chronic health ailment. From data collected between 2007 to 2017 the global proportion of disability-adjusted life years caused by mental ill-health has increased from: 

• Males: 12.7% to 14% 

• Females: 13.6% to 14.4%

So, from these statistics, the years lived with mental ill health has increased for both men and women, however it would appear women are at increased risk of developing mental health issues besides men. 

2) Female *obligatory (obsessive) runners are most at risk of eating pathophysiology than their male counterparts or non-obsessive runners

3) Commitment to running can occur without addiction in female runners but not in males

NOTE: * Obligatory runners - obsessive runners who sacrifice commitments and relationships for running and suffer withdrawal symptoms if they miss a run 

(24:38)

Highlighting potential dietary lifestyles that may enhance mental wellbeing or possibly be a driver of poor mind/mood and cognition symptoms with a focus on the common Western Diet and the Traditional Mediterranean Diet. 

(35:39)

Exploring foods/meals to support positive mental wellbeing therefore enhance running performance

Foods discussed include: Eggs, legumes, fermented foods, and a variety of vegetables.  

(43:53)

KEY TAKEAWAYS

1. Moderate running is known to be a therapeutic tool for different negative psychological conditions, such as: depression, anxiety, tension, mood changes and low self esteem 
2. However intense and/or prolonged running may lead to detrimental mind/mood symptoms in some people
3. Our diet can also affect our emotions and cognitive function in a positive or detrimental way with the common Western Diet leading to low mood/cognition and the Mediterranean diet encouraging positive emotions and mindset
4. A compromised immune system and a poor gut microbiome are thought to be the key drivers of low mood/cognition due to their influence on inflammation
5. As well as affecting us physically, inflammation is known to affect: Energy, Sleep and Motivation….amongst other things
6. Increasing intake of whole foods and following a traditional Mediterranean diet has been found to diminish many emotional/psychological symptoms such as low mood/depression/anxiety

RELATED EPISODES:

Eat Sleep Run

Food for Gut Healing

Key Vitamins and Minerals for the Female Runner

Nutrient status is very important for the female runner, especially for musculoskeletal health and for performance. Learn about Iron, Vitamin D and Magnesium regarded as foundational nutrients for good health.

Discover how to recognise the signs and symptoms of insufficiency and what foods to include in your food plan to promote nutrient status.

Show Notes

(02:28)

What are the key vitamins and minerals we should consider as female runners and why they are important for performance.

(06:48)

The role of iron in supporting support oxygen and blood, and energy production plus reasons we may be at risk of depletion i.e. menstruation, heel strikes (haemolysis) and secretion of hepcidin in the digestive system.

(10:28)

Highlighting the signs of insufficiency or deficiency in iron status and typical signs and symptoms to check for.

(13:25)

Choosing iron rich foods – what are the best sources (including plant based).

(16:21)

Vitamin D (the sunshine vitamin) and why is it so important for the female runner (bone health, muscle contraction and immune health)

(20:03)

Food sources and supplementation of Vitamin D.

(21:48)

Magnesium and the importance for runners (energy function, bone health, electrolyte balance, and conversion of glucose to glycogen.

 (23:43)

Common signs and symptoms of suboptimal magnesium.

(27:59)

Foods sources rich in magnesium.

(31:30)

Key Take Aways from this episode:

• It is important to consume a balanced and varied diet to ensure an adequate intake of ALL nutrients on a daily basis.
• Women need to take extra care and consider some key micronutrients to support their running performance, especially iron.
• Supplements have a role. However, food comes first. If a true deficiency becomes apparent, then supplements may be necessary whilst also introducing key foods.
• Be aware of your body and mindful of signs and symptoms – address them, don’t ignore them.

Related Episodes:

Sports Nutrition Foundations for Female Runners

Performance Effects of Overtraining Syndrome

Disclaimer:

The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our

Our winter health aims as a runner, are to protect against winter infections, support the immune function and promote circulation and blood flow in the cold weather.

In this episode we focus on 4 seasonal fruits and vegetables to support health and running performance during the winter months.

We outline the nutritional properties of each and consider how they can form part of your meal plan with some menu ideas.

Finally, we share an example 1-day meal plan using these 4 winter foods.

The 4 foods we discuss are; Butternut Squash, Cranberries, Pears and Beetroot

Nutritional Properties of Butternut Squash – a great source of carbohydrate, Vitamin C, and B vitamins – supportive of immune system, energy production and soft tissue support.

Nutritional Properties of Cranberries – packed full of phytonutrients, in particular proanthocyanidin (PAC) helpful to prevent and treat infections. Many studies highlight positive effect on urinary tract infections. The key mechanism being that PACs inhibit the adhesion of bacteria to the wall of the urinary tract.

Nutritional Properties of Pears – contain the phytonutrient epicatechin, a compound thought to be involved in the contraction and relaxation of arteries, so supportive of our cardiac cardiac health.

Nutritional Properties of Beetroot – contain nitrates which help promote blood flow and they have been shown to help dilate blood vessels. This helps to enable an increase and efficient flow of oxygen through the blood vessels, which clearly is going to provide us with more energy and for our running. Beet greens are also nutrient dense providing calcium, iron and vitamin C.

KEY TAKE AWAYS:

1. Butternut Squash for carbohydrate, vitamin C, and B vitamins for fuel, energy and supporting your immune system
2. Cranberries for Proanthocyanidin (PAC) to support immune system, protect against infections, especially urinary tract infections
3. Pears for Epicatechin to support blood flow and contraction and relaxation of arteries
4. Beetroot for nitrates to support dilation of blood vessels and efficient flow of oxygen via blood vessels