She Runs Eats Performs

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

Great North Run Nutritional Milestones

London Marathon Nutritional Milestones

A Journey to ... Karen's recovery from injury

Also if you'd like to download any of our free nutrition guides please get them now as the website will close soon.

Once again A BIG THANK YOU for being part of our community and supporting us along the way. We'll miss you!

Best Wishes and Happy Running

Karen and Aileen xx

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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

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. Janine is asking for our tips and advice.

(14:27)

What is the root cause of “hitting the wall”?

“Hitting the wall or bonking” as it’s sometimes called, usually occurs around the 19/20 mile mark. When someone hits the wall they are likely to experience:

· An overwhelming feeling of heaviness in the legs

· An increased desire to walk

· Lack of concentration

· Feelings of outright despair

It is well known that the root cause is a combination of sudden onset and debilitating fatigue and a lack of available fuel (so the body’s glycogen stores are depleted). Carbohydrates are a limiting factor in running performance…so hitting the wall is potentially one consequence of not fueling appropriately.

(16:05)

A strategy for avoiding “hitting the wall would include:

Planning run training plan and nutrition pre/during/post – to optimise endurance
Considering race plan and fueling and hydration pre and during race
Mental preparation.

(18:43)

Carbohydrate and Hydration Status are associated with “hitting the wall” so it’ll be crucial that Janine pays attention to these factors in training and during the race.

(20:10)

The body can only store a limited amount of carbohydrate, as glycogen, mostly in the liver and skeletal muscles, hence why it is a limiting factor in running performance. So, in the Hit The Wall phenomenon, the key factor is thought to be poor race nutrition leading to the glycogen “tank” (so the fuel tank) being empty as the runner reaches that 20-mile mark.

(21:15)

Nutritional Strategy for marathons

It’s important to increase carbohydrate intake in the days leading up to a marathon event, we’d use the heavy training athletes plate as guidance.

The aim of the pre-race meal/snack is to maximise glycogen stores and readily available glucose by consuming sufficient carbohydrate so that you optimise fuel availability for the race. This is particularly important for events starting in the morning because carbohydrate intake can:

· Restore liver glycogen following an overnight fast

· Provide an ongoing supply of carbohydrate from the digestive system

Ideally Janine should plan her pre-race meal approximately 2 hours before the start of the race – a carb rich meal including some easy to digest protein an example would be a bowl of porridge with nut butter and yoghurt or eggs with toast and then have a quick release carbohydrate snack 30 minutes before the start of the race.

If we were to work professionally with Janine, we’d assess what her personal requirements were for carbohydrate intake and help her create a race day timeline including travelling time and the potential waiting time at the start of the race.

(24:03)

During race fueling and hydration

How you fuel during the race fueling is vital, we’d suggest consuming quick release carbohydrate at the rate of 30-60g of CHO every 45 minutes. Our advice would be to start fueling early into the race and then at regular intervals throughout the race … some people prefer to fuel every 30 minutes, others at longer intervals.

The most important thing is to PRACTICE over and over during training so your body is used to digesting this amount of carbohydrate whilst running and this will help to limit the possibility of any digestive distress or any other symptoms caused by eating/drinking during a race e.g. cramps, stitch.

Hydration requirements and the need for electrolytes will be individual and should also be practiced in training. Remember to increase fluid intake if weather conditions are hot…and/or if you have a high sweat rate. Small amounts taken often may be preferable, especially if you are a fast runner as you may find it difficult to drink large volumes of fluids.

(27:17)

Mental Preparation

It’s thought that if a runner can recognise the early signs leading up to Hitting The Wall, then they may be able to take remedial action, so having thought this potential scenario through before a race can help a runner in the moment.

Sports psychologists recommend staying in the present and using an associative strategy to push through HTW e.g. Focus on the race, what's happening in the body and ways it might adapt to the situation. Also, a runner could talk to self … for example asking questions like "Have I had an energy drink or nutrition lately?" and/or "Can I vary my pace slightly?" We go into this subject in a bit more detail in episode 100.

It's important to remember that each individual is different, so Janine should experiment with different strategies during her training to find what works best for her body. Good luck to Janine on her marathon journey!

(30:17)

Key Take Away

The important thing for all runners to consider is that generic advice is helpful but you’ll get a much better result if you are able to personalise nutritional advice to suit you and your goals, your training and race and your lifestyle. If you’d like some expert input please book a call we’d love to help you.

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

Related Topics:

Fuelling Marathon Running

Marathon Running: Hitting The Wall

Intermittent Fasting and the Female Runner

Time Restricted Eating 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.

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 hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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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.

SHOW NOTES

(03:02)

A quick reminder of the injuries that Karen has sustained:

A chronic hamstring tendonopathy
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:

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.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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How to nail foundational nutrition for your easy short runs and for overall great health and well-being! Get this RIGHT and it’ll help you feel energetic and strong, get it WRONG and you may experience fatigue, poor recovery and be prone to injury. Listen today if you are beginner runner or if you are a beginner to nutrition for running.

We are sharing some of the typical questions and the dilemmas that beginner runners face and will also give some foodie suggestions for meal plans too. We’ll be outlining some key nutrition advice and tips for easy short training runs.

SHOW NOTES

(3:56)

Who is a beginner runner?

They may be totally new to running or perhaps they’re building up to their first 5k or 10k race. This level of nutrition plan is great for any runner doing shorter duration runs of under 90 minutes. Every beginner runner has a different entry level when it comes to fitness, body composition, confidence and how they eat every day. Their goals for running, health, body composition and nutrition will vary too.

(04:48)

The KEY Nutrition Principles a beginner runner or a beginner to nutrition for running should consider:

· Choose quality nutrient dense food and ingredients

· Use our easy training athlete plate

· Eating 3 meals a day at regular intervals and avoid grazing on snacks

· Eating a rainbow of colourful of non-root starchy vegetables at each meal

· Following this approach 80% of the week makes it a sustainable plan

Download Athletes Easy Training Plate Graphic

(07:22)

The 2 Nutrition and fuelling mistakes that beginner runners make:

· Under Eating

· Over Eating

Most people will unintentionally under eat … but if they do that over a period of time, they may experience fatigue, lack of energy during a run, poor recovery and also there is a potential for muscle loss.

Those who overeat may think they need extra food to fuel short distance running, when they don’t need to. A healthy everyday food plan is usually enough to sustain short distance easy running. T

They may also be eating extra as they feel hungrier, this may be a result of their body adapting to their new exercise routine.

If you eat more than your body requires you may gain weight or if one of your running goals is to lose or maintain weight this may not be achievable.

(12:13) Typical Questions from Beginner Runners

What do I need to eat when I go on a short easy run?

As a beginner runner you will be running short easy distances. So normal healthy every day eating will be sufficient to sustain easy distance running. A supportive habit to develop is to eat 1-2 hours before you run, you’ll be adequately fuelled and that timing will give your digestive system time to work so you’re not running on a full stomach. It is important that you follow a healthy food plan as we’ve described earlier.

(13:54)

Is fasted state running good for weight loss?

Fasted state running means running early in the morning before you have eaten breakfast. This is not something to do at any other time of the day. You should only run in a fasted state for easy runs below 90 minutes.

If your schedule allows, try to run/walk in the morning before you eat. This may encourage the body to use fat as fuel and support a positive body composition, but this will depend on your food choices following your run and throughout the remainder of the day!!

(15:54)

Since I started running, I'm so hungry all the time and can't stop eating? How can I get my appetite under control?

As a beginner runner your body is getting used to doing some extra exercise and that is probably why you’re noticing changes in your appetite. Our TOP advice is to follow our steps of eating 3 meals every day and choose foods following the EASY training plate. Eat this way consistently and your hunger pangs and cravings will disappear. Another TIP is to ensure you are well hydrated - often dehydration can lead to cravings/hunger pangs.

(17:43)

Hydration TIPS for beginner runners

Take a similar approach as to food and ensure you are optimally hydrated throughout the day – sip water throughout your day – 1.5-2L per day is general guidance

You may not need to sip water during a short easy run, however if you are a beginner, it may be a good idea to practice carrying water and sipping whilst you run.

Have a glass of water before a run and one afterwards. The amount of water you consume will be affected by your sweat rate and the climate.

(19:10)

I follow a low carb diet and I'm worried that I'll have to carb load to run longer distances - what can I do? I'm scared of carbs!

We truly get this "fear", it's a common one. It's important to eat small portions of complex carbohydrates with each meal and that should be enough to fuel easy short running distances.

· Eat ¼ plate of complex carbohydrate at each meal (decrease portion size for weight management)

However, remember when your distances and durations increase it’s vital that you increase carbohydrate intake in line with your energy expenditure.

(22:46)

What should I eat after a short easy run?

If you are running a short distance/duration we’d suggest following your normal meal pattern following plate balance. You don’t need to eat immediately after your run.

If you were run a longer distance over 90 minutes, we’d suggest having a Quick Release CHO snack within 30 minutes of completing your run and follow that up with a meal or snack within 2 hours including complex carbohydrates and protein in the ratio of 4:1.

(23:57)

How do I prevent muscle soreness?

General advice for DOMS (delayed onset muscle soreness) to build up training gradually, do warm up and cool down exercises, keep moving and have light activity in between running sessions. Self-myofascial release techniques like foam rolling can help alleviate muscle tension and promote blood flow to aid in recovery. Nutritionally we’d advise following an anti-inflammatory food plan and to eat sufficient protein. If you don’t recover within 2-3 days, then rest and seek advice from a sports injury specialist/physiotherapist.

(28:04)

Book a Free Work With Us Call

(32:24)

Our nutrition advice for Joanne.

Joanne is 52, she has a partner and 3 teenage kids, she works full-time, and is peri menopausal. She has been doing a 5k park run every Saturday morning and has decided it’s time to train for a 10K race.

Joanne is short of time … like most women … she wants to know what to eat before and after her park run and she’ll be doing one longer run each week to build her up to 10k and that is on a weeknight after work and before dinner. She doesn’t have any particular dietary requirements other than … food has to be easy to make and be family friendly.

We talk about Joanne’s Saturday Park Run and give some advice about eating before and after Joanne’s evening run.

(39:13)

Our nutrition advice for Marianne.

Marianne is a beginner runner, is in her mid 50’s. She is a nurse and works shifts in a hospital and is a vegetarian. Marianne’s challenge is choosing and making packed meals to take to work so she can follow a healthy food plan on workdays. We share suggestions on packed meals to help Marianne hit being on a healthy food plan to support her health and running.

(45:24)

Key Take Aways

Eating Enough … but no more than you require for the level of activity you are doing. Having 3 meals a day and following plate balance will support you in this.
Eat ¼ plate of protein at every meal. Protein is essential for muscle repair and recovery.
Choosing complex carbohydrates and eating ¼ plate portion size at each meal-time will help fuel easy short distance running. Focus on whole grains, starchy vegetables and fruit.
Eat a rainbow of vegetables – this will support your immune system, digestive system and provide vitamins and minerals required for energy production.
Hydration is important – stay hydrated throughout the day and practice siping water during your training runs.

6. Eat meals at regular intervals – ideally 4-5 hours apart. Time an easy to digest pre run meal 1-2 hours before your training run.

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

Related Topics:

Nutrition Basics for ALL Runners

Athletes Plates in Practice

Nutrition to Solve DOMS

Disclaimer:

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.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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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.

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:

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
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
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

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%
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
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
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
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.
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 TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Related Topics:

Macronutrients to Help a Runner go Faster and Longer

Protein Powders: Do Runners Need Them?

The Vegan Diet for Running

Disclaimer:

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.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

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

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 or stretch) and they’ll also be assessing the muscles attached to the IT band.

(15:30)

What do runners need to take into consideration regarding pain management and IT Band Syndrome?

The severe knee pain associated with ITBS will be alleviated by stopping running as soon as you experience pain. If you stop and the pain is alleviated perhaps there would be no need for pain management.

The cautionary word is do not be tempted to take painkillers so you can run through the pain. Pain is the body’s alarm to tell us something is going on! If pain medication is used, the perception of pain is decreased, so it’s bearable whilst running, but that is masking the injury so in the longer-term we may be doing damage.

In our view pain medication should be used in acute situations and only in chronic conditions under medical supervision. Your medical practitioner or sports injury specialist will advise you on pain medication for short term use in relationship to your injury.

(17:13)

Health Risks associated with chronic use of painkillers include:

· Liver and Kidney Disorders

· Exercise associated hyponatraemia

· Gut and Digestive Issues

· Delayed healing of musculoskeletal injuries

We have an episode on this Episode 53Painkillers for Running? In that episode we talk about when it’s safe to use painkillers and NSAIDS like ibuprofen and we highlight some nutrients which would be supportive in the management of pain and inflammation.

(18:38)

Booking a Work with Us Call.

If you are a runner who is living with a health condition or an injury which is affecting your run training, please book a complimentary WORK with US call and we can advise the best way forward.

(22:32)

Why managing your inflammatory status may support recovery from IT Band Syndrome.

The inflammatory response is a natural response to deal with any pain or injury or infection. The immune system triggers an inflammatory response to deal with the situation. Immune cells identify a stressor and take action to resolve the issue, in the case of ITBS, the immune system is aiming to resolve the injury. A healthy immune system balances a pro inflammatory and anti-inflammatory response to manage the healing process. In an acute injury, pro inflammatory mediators are released to help to increase blood flow in and around the site of injury and that enables pro inflammatory immune cells to do their job.

(23:47)

The importance of preventing a chronic inflammatory status.

The term “chronic inflammation” describes a situation where a chronic injury or illness is ongoing and not fully resolved. It’s also a symptom of other health conditions, such as rheumatoid arthritis or other autoimmune disorders. Some people are in a state of chronic inflammation for example due to a poor diet, being obese, drinking too much alcohol or smoking.

Why are we sharing all of this? Well, it’s because if we are healthy with a balanced immune system and then experience and injury, we are more likely to heal and recover swiftly. If we are in a chronic state of inflammation before an injury the immune system may not be able to work effectively. Also. if we keep running through an injury, we are likely to create a chronic inflammatory status.

(25:37)

How Omega 3 Fatty Acids in your food plan can support anti-inflammatory actions.

Omega 3 Fatty Acids which are known to have an anti-inflammatory action. Within the Omega 3 family there are DHA and EPA which contain Specialised Pro Resolving Mediators known as SPMs and they have an active role in resolving inflammation and healing.

The SPMs are involved in balancing the inflammatory response, following the INFLAMMATION initiation phase of an injury they reduce pro inflammatory cells entering the area and promote more anti-inflammatory cells. This helps with tissue repair and resolving low grade chronic inflammation. The richest dietary source of DHA and EPA is from oily fish.

(28:57)

How do you ensure an optimal intake of Omega 3 fatty acids if you don’t eat oily fish?

The body can convert another Omega 3 fatty acid which is from plant sources into DHA and EPA, this is ALA (alpha linoleic acid) however the conversion is not efficient so people following vegetarian or plant-based food plans should consider supplementing with an EPA and DHA supplement derived from microalgae.

(29:29)

Omega 6 Fatty Acids in relationship to Omega 3 and inflammatory status.

An important aspect of nutritional status is to consider your Omega 6 Status in relationship to Omega 3 – a bit like the immune system there needs to be a healthy balance between Omega 6 and Omega 3. If you have too high a ratio of Omega 6:Omega 3 this may promote an inflammatory status.

(30:13)

How do you test your Omega Status and Aileen’s recent results.

You can do a blood spot finger prick test and the test results will give you a breakdown of the status of Omega 6 and Omega 3 fatty acids. It can be an informative test as you can see immediately which individual fatty acids you may need to focus on to have an optimal status. If you are interested in finding out more please book a complimentary work with us call and we can explain which test would be helpful for you.

(34:10)

Foodie Tips on Omega 3 Fatty Acids

Plant-based sources of Omega 3 are ALA – alpha lineolic acid – the richest sources of ALA are from walnuts, chia and flaxseed. An easy way of adding these to your food plan would be to add to porridge, overnight oats or yoghurt as part of your breakfast. Some people like a Chia Pudding, or you could bake as part of a flapjack recipe or bounce balls or even blend into a smoothie.

DHA and EPA Omega 3’s are from oily fish – the small fish are best – remember the acronym SMASH for sardines, mackerel, anchovies, salmon and herrings. Also as mentioned earlier you may need to add an Omega 3 supplement if you don’t eat oily fish on a regular basis or if your test results indicate a deficiency.

(36:04)

Foodie Tips on Omega 6 Fatty Acids

Omega 6 fatty acids are mostly found in nuts, seeds and vegetable oils. Omega 6 fatty acids in vegetable oils are often used in the production of processed and prepared foods. It can be easy to over consume Omega 6 oils e.g., shop bought hummus may be made with. vegetable oil or canned sardines or tuna may be packed in sunflower oil. So, it’s worth checking labels of all foods but especially foods which are considered to be “healthy foods”.

If you do have a test result which indicates a high Omega 6: Omega 3 ratio, the best approach is to increase your Omega 3 intake and focus on those nutritional co factors for conversion – they are B3 and 6 Vitamins Vitamin C, Zinc and Magnesium. It takes approx. 4 months to influence your fatty acid status with supplements and food.

(38:57)

Key Take Aways

ITBS affects many runners and is categorised as an overuse injury.
Key symptoms are stabbing knee pain which develops during running activity and often will be alleviated when a runner stops. Pain 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.
Risk factors for ITBS are 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.
Other contributors to ITBS are weak muscles in your hips or knees, tightness in your IT band, and having slight differences in the length of your legs.
Our best advice is to consult with a Physio or Sports Injury Specialist as soon as you experience pain. Please don’t run through the pain or use painkillers to mask the pain.
Your sport injury specialist will professionally assess your situation and consider symptoms and your run training including mileage/frequency/type of training. They’ll personalise a recovery plan for you.
Following a nutrition plan which supports a healthy immune system and a balanced inflammatory status will be supportive to recovery and injury prevention.

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

Related Topics:

Painkillers and Running

Endurance Running and Immune System

Nutrition for Running Injury

Resources:

Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake

Evidence based treatment options for common knee injuries in runners

The Iliotibial Band: A Complex Structure with Versatile Functions

Disclaimer:

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.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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This is the second episode in our "My Journey To...." series where we are chatting about Karen's Journey to Recovery from Injuries. In this episode she updates us on her progress with an emphasis on her current:

Treatment Plan
Nutrition Plan
Training Plan

The BIG question is.....is she back running?? Listen in to find out more!

We hope that by sharing Karen’s journey, if you ever have to face a similar dilemma you’ll be able to tap into our advice to help your recovery.

SHOW NOTES

(03:05)

A recap on the injuries Karen is recovering from before moving on to discuss her current treatment plan. The two injuries are:

A chronic hamstring tendinopathy, which has been an issue for approximately two to three years
An acute big toe injury. This injury occurred in the late stages of a 20 mile and very hilly trail event

Big toe injury diagnosis and treatment:

An acute arthritic flare-up was diagnosed and the treatment plan includes: shockwave therapy and targeted exercises

(08:47)

An update on the hamstring tendonopathy treatment:

Several new targeted exercises hare been prescribed

Another session of shockwave therapy

Heat therapy for 20mins twice daily

(19:29)

An update on Karen’s current nutrition plan including:

Reducing coffee intake

Being mindful of portion sizes at mealtimes

Changing up breakfast

Time restricted eating (TRE)

Exercising BEFORE breakfast

(30:16)

The big question answered…… is, Karen back running? YES or NO!! before moving on to discuss Karen’s current nutritional supplement plan including:

An exploration of the ones she is currently taking
Has she experienced any side effects from taking them?
Has she made any adjustments to her intake?
Has she removed or included any new supplements and if so…WHY??

(42:43)

Looking at how Karen is dealing emotionally with her current journey to recovery from injury with an emphasis on FOUR key words she would use to describe how she is feeling. The four words being:

Anxious

Disappointed

Happy

Positive

(51:21)

Outlining topics/updates to discussed on the next episode including:

Shockwave therapy – any changes in severity of discomfort

Toe injury – is it continuing to improve…how far can Karen run pain free

Training – Is running now up to 1hr…or maybe beyond?

Physio exercises – self-discipline and CONSISTENCY in doing them

Nutrition – TRE – Has Karen managed to move from 12:12 to 14:10. And changes to breakfast

Supplements – any change? Is Karen continuing to take them consistently!!

Emotions – more positive than negative?

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

Related Topics:

Hamstring Injury: Nutrition for Fast Recovery

Nutrition for Running...

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Are Bananas a helpful food? Or are we eating them because our running buddy said so? Bananas are an easy everyday food and runners seem to love them. You’ll see them being eaten in abundance and the start of many races! But why are they the pre-race snack of choice?

Today we are shining a light on their nutritional properties and discover how they can pre/during and post fuelling:

The nutritional properties and health benefits of a banana
A look at how bananas can be used for pre/during/post fuelling
Foodie suggestions for eating bananas – over and above the simple approach of just peeling one and eating it whole!

SHOW NOTES

(03:56)

Bananas are a Real Food Option for Runners.

An encouraging move towards a FOOD FIRST approach is highlighted in a recent study published in 2023.Many athletes are interested in a food first approach, because food is seen to be a more cost-effective choice than sports products, and carbohydrate whole foods offer wider nutritional benefits, as they include other nutrients e.g., vitamins, minerals and fibre. READ MORE …

Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach

(05:23)

Nutritional properties of a banana.

Most runners would know that a banana contains Carbohydrate and Potassium. However they also contain other vitamins and minerals

An average medium-large banana according to the USDA weighs approx. 118g and contains approx 30g CHO and includes a combination of glucose/fructose/sucrose

Nutrient Value of 100g Banana

More about bananas

(07:37)

GL Rating of a Banana

(09:51)

Green bananas vs ripe yellow bananas

(10:49)

Carbohydrate and sugar content of a banana.

(12:40)

Potassium

An average banana contains 400-420mg of potassium which is approx. 9-12% of the recommended daily intake of potassium which ranges from 3500-4700mg per day for an adult.

As an endurance runner we tend to sweat and as a result lose minerals (also known as electrolytes) such as potassium, sodium and magnesium which may lead to an electrolyte imbalance. This in turn can lead to muscle cramping in our legs or feet, or side stitches and can influence stomach cramps/diarrhoea.

A banana will contribute to potassium status but don’t forget to include potassium rich foods in your everyday diet and and adding food and drinks to your pre/during/post nutrition plan to support electrolytes will be helpful.

(14:52)

Other vitamins and minerals

Bananas also include trace amounts of other minerals such as calcium, iron, phosphorus, sodium, zinc, copper, manganese and selenium. 100g banana includes 8.7mg Vit C, 0.4mg of Vit B6 and 9.8mg choline.These nutrients are in small amounts but will contribute

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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!

SHOW NOTES

(04:03)

Outlining WHY we are talking about this subject:

FAT is a syndrome that is known to be prevalent in runners
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
FAT focuses on JUST the female athlete…therefore research is carried out on female athletes only, which is rare
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:

Older runners are less likely to experience menstrual disorders besides their younger counterparts
The difference was quite significant at 67% of younger runners vs only 9% of older runners experiencing menstrual disorders
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...

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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.

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:

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

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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 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.

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:

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.

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This is the first episode of our new series titled: "A Journey To...."

Over the coming weeks we will be tracking Karen's Journey to....Recovery From Injury and she will update us on treatment, training and nutrition. We hope by sharing Karen's journey you, if you find you are injured, will be able to tap into our advice to help your recovery.

In this episode Karen outlines where she is on her journey. She will share:

Her programme of rehabilitation and treatment
Her current nutrition and supplement plan for recovery
What her current training status is
How she is feeling emotionally and psychologically
What her next goals are with regards her recovery

SHOW NOTES

(06:14)

Outlining Karen’s injury:

A chronic hamstring tendon injury and an acute big toe injury

(13:38)

Enquiring into Karen’s treatment strategy including:

Acupuncture
Sports Physiotherapy
Shockwave Therapy
Muscle Massage Gun

(25:11)

Focussing on the physical activity Karen CAN do whilst she cannot run including:

Cycling
Swimming
Strength and Conditioning

Moving on to highlight the adjustments Karen has made to her meal plan to support recovery. The principal adjustments she has made to her food plan to-date are linked to:

Coffee intake
Portion sizes at mealtimes

(34:53)

Delving into Karen’s current nutritional supplement intake to support recovery. The nutritional supplements Karen is taking are mostly Turmeric-based due to the anti-inflammatory properties of curcumin, the bioactive component of turmeric. These supplements include:

Rhythm Nutrition Turmeric liquid
FEEL Joint Support capsules
Pulsin Curcumin and Black Pepper powder – this also doubles up as a protein powder because it contains 16g of protein per serving

Additional anti-inflammatory and joint/soft tissue nutritional supplements Karen is taking including:

Terra Nova Glucosamine and Boswellia blend
Biogena Vegan Omega 3 capsules
Vitamin D drops

(43:14)

Running is a big part of Karen’s life, so how is she dealing emotionally with the fact that she cannot run at the moment?

If she was to sum her feelings up in FOUR words they would be:

Sad – that she can’t run
Irritated – at herself for not taking action earlier
Frustrated – that healing takes time!
Determined – to all she can to return to full performance as quickly as she can through nutrition and supplements, rehabilitation treatment and physical exercise

(48:07)

What Karen hopes to discuss on the next episode including:

Shockwave Therapy – what was it like and did I see any immediate improvement?
Toe injury – what is the...

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Menobrain symptoms can disrupt your run training and take away the joy of being active. The good news is Nutrition and lifestyle can help to minimise Menobrain symptoms. Join us today and we’ll share some nutritional strategies to support you.

Negative peri menopausal or menopausal symptoms have the potential to disrupt your run training and your energy, recovery and motivation.

When we say menobrain we are talking about a collection of medically recognised cognitive symptoms.

These symptoms are commonly experienced during the menopause transition … and can severely affect your quality of life. Mind and mood symptoms are commonly experienced by women going through the menopause transition.

SHOW NOTES

(03:15)

Definition of Menopause brainfog.

Women may say:

They are losing their mind
They can’t remember or recall things – like names, words, numbers or work information
They lose their chain of thought
They feel forgetful, they forget appointments or events or why they’ve gone into a room!
They talk about fogginess, lack of concentration or focus
Women make jokes … oh it’s just my menobrain!

Often women who have always felt they have a balanced mind/mood suddenly feel “different”, and during peri menopause start to experience low mood, which may feel as severe as depression and one aspect of this is brain fogginess/forgetfulness and lack of focus and concentration.

(04:40)

The connection between sex hormonal fluctuations and neurotransmitters

Oestrogen has an important role in brain function. It’s a growth promoting hormone and can promote the growth of nerve cells in the brain and can stimulate neurotransmitter pathways. Progesterone is also involved in serotonin and GABA pathways.

Key brain neurotransmitters are serotonin (the ‘feel-good’ neurotransmitter), GABA (the ‘calming’ neurotransmitter) and dopamine (the ‘pleasure’ neurotransmitter), all of which have vital roles to play in supporting balanced mood.

(08:20)

Brain fog in menopause: a health-care professional’s guide for decision-making and counseling on cognition

(08:57)

Aileen’s personal experience of menobrain symptoms and how she approached investigating underlying imbalances and corrected nutritional deficiencies.

(15:30)

Three Key Nutrients to support cognition and help alleviate symptoms.

Magnesium Glycinate

Magnesium can support calming of the nervous system and supporting the GABA system which has a calming role. Low level anxiety can accompany foggy brain symptoms just because we are worrying about why it’s happening. Magnesium glycinate includes the amino acid glycinewhich readily crosses the blood brain barrier and has a calming effect on the brain. Some studies have shown improvements in sleep following glycine supplementation - this is helpful as sleep may often be impacted during the menopausal transition and taking steps to improve sleep has the potential to positively influence mood and anxiety. Magnesium tends to be depleted when we are stressed so topping up to optimal levels is important.

Vitamin B6 (in the...

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Questions around eating protein and carbs may sound basic however it’s key you get it right! Interestingly the two of the most common questions we receive from listeners are:

How do I eat enough protein?
What should my carb intake be?

Join us today as a refresher on these two important macronutrients.

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.

SHOW NOTES

(05:20)

Why is protein important for a mid-life female runner?

When we exercise, muscle tissue breaks down and then the body activates muscle protein synthesis (MPS) to repair muscle.

The ratio of MPS to MPB (breakdown) determines whether muscle tissues are built or lost. If MPS is higher than MP Breakdown, muscle growth is achieved. If MPB is higher than MPS, the opposite occurs. When we eat protein, it’s digested and broken down into amino acids which are used for many functions including muscle rebuilding.

(06:25)

How much protein should mid-life women eat on a daily basis?

Midlife women have specific requirements for protein intake. Research indicates that protein intake for women in this group is between 1.2g – 1.6g/kg/BW per day.

We may not digest and absorb protein optimally as we age and ageing skeletal muscle has a reduced ability to respond to amino acid levels so that’s why we require to consume more protein daily than younger women.

As an example for a woman weighing 70kg – her daily protein requirements would be between 84g – 112g of protein per day.

If you don’t want to calculate your protein intake per day in grams then an easy approach is to have ¼ plate of protein at every meal so 3 times per day plus protein based snacks.

(07:37)

Should you eat all your protein in one meal or spread it across the day?

There is conflicting research regarding whether there are benefits to spreading protein intake across the day or eating all your protein in one meal.

Our view is it’s best to spread your protein across your meals and some snacks, we feel that digestion will be more effective in this way and as we know it’ll also support blood sugar balance and therefore even energy levels and body composition too.

OUR MANTRA is to eat protein with every meal or snack not only to promote MPS but also to manage blood sugar as protein slows down the absorption of glucose into the bloodstream. The key is to be consistent. Personally I’d never have a meal that didn’t include protein.

(10:35)

An example of daily protein intake is you’re an omnivore like Aileen.

(11:28)

An example of daily protein intake is you’re an vegetarian like Karen.

(12:48)

Plant based protein sources for vegans.

(15:11)

Are you ready to move away from DIY nutrition to personalised nutrition? Book a complimentary work with us call to find out more about our personalised nutrition programmes.

(17:21)

What should my carb intake be?

(18:05)

An...

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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:

Why we decided on this idea
What the first My Journey to…series will be about
What to expect from each episode

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...

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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:

Outline some Core Eating Habits for an ultra-runner to consider
Highlight some REAL FOOD ideas for ‘eating on the run’
Give some practical solutions on how to include these foods during YOUR ultra-distance run training and events

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:

Eat everything
Eat Quality
Eat Carb Centred
Eat Enough
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...

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Knowing how to plan your everyday meals around run training is tricky!

Today we are sharing our tips and planning techniques to help you plan to eat the correct foods at the correct times in the correct amounts to fuel training.

This becomes increasingly important as a runner increases their training load. Very few people have the same daily routine so it’s helpful to be able to be flexible with your food choices as well as your training schedule.

If you eat at the same food at the same time every day, regardless of your run training that can result in hunger, cravings, and low energy and poor recovery.

Today we are going to cover:

What to consider when syncing your training and food plan to support you
Planning your food around morning run training
Planning your food around evening run training

SHOW NOTES

(04:26)

Where to start when synchronising food plans with training. Consider:

Training plans/intentions - consider distance, type of training, timing of training, and then start planning out your training “on paper” so you can factor food into your plan.

Ideally map out one week so you can see at a glance what training you’ll be doing and at what time.

On training days it’s key to ask yourself what your requirements are for pre/during and post fuelling and what athlete plate should you be following i.e. for easy or moderate or hard training.

It’s also important to consider what you have been eating and drinking before your run and that may include the day before your training run.

(10:11)

Pros and Cons of being an early Morning Runner

Positives:

Fasted state running – if you are planning an easy run of less than 90 minutes in duration you may run in a fasted state – so no food, only water. Fasted state running will support fat metabolism
Energy boost before work – gets the endorphins active

Cons:

Waking early – make sure you are getting enough sleep so perhaps going to bed earlier
Time restrictions – you’ll need to factor in time for your run and recovery before going on with the rest of your day
Enhanced warm up after a night in bed – remember to warm up before starting your run

(11:29)

Planning Tips for Morning Runners

Our advice would be if planning a long run early morning so a run that will be 90 minutes or longer:
Prepare the night before e.g. lay out running kit, snacks and water for during the run and prepare your pre run breakfast
Eat a carbohydrate rich meal the night before
Prepare breakfast the night before - maybe eat it before you get dressed so you are factoring in some time to digest your food. Choose easy to digest foods and you may even consider a liquid breakfast like a smoothie

(14:31)

A planning example for a morning runner who is doing a long run say 2.5 hours plus covering 13-14 miles and they plan to set off from home at 630am.

Most people will need at least 1 hour to digest food before setting out on a run. So, if you plan to start running at 630am, you’ll need to eat at 530am. When you are practiced in eating before running, you may be able have a shorter eating window.

Our suggestion would be to have a glass of water as soon as you wake up, then eat your pre run breakfast, then get dressed and do your warmup...

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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:

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

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:

Research is mixed regarding the susceptibility of DOMS in women besides men
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
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...

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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:

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.

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

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Time Zone changes and flights prior to a race can “upset your biology” and this adds a few more considerations to take when preparing for race day. Listen today so you may be fully prepared and avoid problems which any affect your race day plan.

Today we are going to talk about:

Tips for staying healthy on a flight
Planning ahead before you leave home
Some real food suggestions to help you at your destination

SHOW NOTES

(03:17)

The aspects of health may be affected by travelling to a different time zone are energy, digestion, immune system and sleep patterns. We talk about why it's important to avoid issues so you are race ready.

(04:08)

One of the most important things to do is to plan to arrive at your destination a 2 or more of days before your race so your body has time to get in sync with the local time.

(06:23)

Tips to minimise the impact of a long-haul flight.

· Eat an easy to digest satisfying meal when you arrive at the airport

· Stay away from caffeine and alcohol

· Take your own healthy snacks and teabags for the flight

· On the flight drink water only and aim to sleep

· Avoid stimulating your mind with the inflight entertainment or music.

· Promote sleep by using an eye mask, noise cancelling ear buds and inhale relaxing essential oils to help you relax and sleep

· After take-off change your watch to your destination time zone – it may help get your brain in sync with local time

When you arrive at your destination, do your best to immediately sync with local time. So, if it’s daytime stay awake until local bedtime and if it is night-time, then go to bed and set an alarm to wake up at local morning time. That’ll help get your sleep patterns regulated.

(10:26)

Tips to alleviate travelers’ constipation and bloating include:

· drink plenty of water during the flight (avoiding alcohol and caffeine as we have already said)

· when you arrive and eat plenty fresh fruit and vegetables and stay hydrated

· consider taking some magnesium during and after the flight as this will help relax the bowel.

For most people their regular pattern of bowel movements will return within 1-2 days.

(12:20)

Supporting the immune system prior to travel.

These suggestions apply to anyone doing any race whether it’s near to home or further afield … if you’ve put a lot of effort into training … the last thing you want is to have a minor illness or infection in the days before your race.

Make the week leading up to your race supportive of your running goals – regular meals, minimal alcohol, optimal nutrition, and hydration, plenty of time for relaxing and sleep, keep your social calendar light on commitments and schedule in easy light activity for active recovery.

Consider adding some immune and digestive protective supplements e.g. a good quality multi vitamin and mineral designed for the immune system, Vitamin D, and perhaps some echinacea plus a probiotic to support your gut microbiome.

(15:38)

Food Planning ahead of your trip. The important thing is NOT to leave anything to chance.

Our advice is to plan/prepare/shop...

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Don't relegate your half marathon nutrition to race day! Practice fuelling early in training. If you pay attention to nutrition during training you'll be energised, recover well and also prevent injuries.

Today we are going to talk about the key nutritional milestones to support half marathon training.

Milestone 1 – up to 90 minutes easy running
Milestone 2 - Beyond 90 minutes – pre/during and post fuelling
Milestone 3 – What to eat on a day when you have a long training run when you are getting up to half marathon distance

SHOW NOTES

(04:58)

Milestone 1- up to 90 minutes easy running

The guidelines are simple … running distances up to 90 minutes in duration for most runners there is no need to add in sports nutrition by that I mean pre/during/post nutrition to support your running and recovery. However good foundational everyday nutrition for easy running is important.

(05:54)

A reminder of the key things to consider for foundational nutrition

(07:59)

A reminder of foundational hydration.

(10:21)

Running in a FASTED STATE. This means going out for your run following an overnight fast, so no food after your evening meal and before eating breakfast.

The benefit of running in a fasted state allows for higher levels of fat oxidation (so using fat as fuel) BUT this is only beneficial during exercise performed at low-to-moderate intensity … and should only be done 2-3 times a week. So, it’s for easy run days.

Also, overtime, exercising in the fasted state can help increase the relative intensity at which maximal fat oxidation occurs and as we know, efficient use of fat as fuel could help support optimal body composition, but could also help preserve glycogen stores, which is especially important in endurance running.

(12:52)

Tips for planning food around running at different times of day.

Schedule your pre run meal, whether that is breakfast, lunch, or evening meal to be 2 hours before your run to allow plenty of time for digestion. If you are planning to eat your meal/snack 2 hours before your run your food should be a combination of protein and complex/slow-release carbohydrates. Some runners choose to split their meal around running so eating half before their run and half after their run.

Examples of protein/carbohydrate snacks are:

· Protein smoothie – I like to mix a scoop of protein powder with almond milk and frozen mango

· Whole meal toast with nut butter and banana slices OR an egg

· Porridge or overnight oats with seeds and berries

· Homemade flapjack with nuts and dried fruit

If you are eating less than 1hr before starting your run have a quick release carbohydrate (CHO) food to ensure speedy digestion/absorption.

Examples of quick release carbohydrate snacks are:

· Fresh Fruit – Banana/Pineapple/Mango

· Dried Fruit – 2 medjool dates (or 40g raisins will provide 30g CHO)

· Bars and Gels – the brands we like are the most natural ones available on the market e.g. Honey Stinger, Veloforte, Huma, Tribe and we also like Ella Kitchen Fruit Pouches, they also do savoury ones too so you may wish to...

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Do you have any race day rituals??

Race day can be a time of heightened anxiety with imposter syndrome emerging and psychosomatic symptoms developing, all of which can potentially lead to a negative mindset before you even reach the start line!!

So, today we are going to chat about how having Race Day Rituals in place may help minimise any angst and help maintain confidence as YOU step up to the start line. We will;

Discuss why Race Day Rituals are Valuable and what these rituals may include
Give hints and tips on putting rituals in place

SHOW NOTES

(04:17)

Aileen and Karen share their Race Day Rituals including:

AILEEN:

The day before the race Aileen lays out everything she will need for day. For example; clothes, food and drinks
On the morning of the race Aileen gets up early and goes downstairs to have ‘me time’ before everyone else gets up. She has tea, breakfast then a shower…in that order!!
Aileen listens to the SAME music before every race. She finds it motivates and energises her before the gun fires!!

KAREN:

On the morning of race day Karen eats breakfast as soon as she wakens. It is ALWAYS the same breakfast of overnight oats soaked in yogurt with a little more yogurt added in the morning accompanied by a glass of water
Karen ALWAYS has a shower before a race BUT not before a training run!!
Karen has “race attire - outfits she wears on race day ONLY!

(10:32)

Considering WHY rituals may be a valuable tool for a runner on race day.

It is thought that rituals may help a runner (or any athlete) on race day because rituals help establish a sense of purpose and control at a time when a runner may feel out of control.

(15:35)

Highlighting some Rituals carried out by professional athletes including:

A female distance runner who straightens her hair at the start line just before the gun fires
Another athlete who lies in child pose before leaving his house/hotel on race day
Another who meticulously folds a jumper before putting it into his race pack!!

(24:59)

Giving some TIPS around sleep rituals before race day. Some to consider include:

Eating your last meal at least 2hrs before bed time. For example; around 7pm-7.30pm to ensure you are not overfull at bedtime.
Complete ALL tasks by 8pm including; work, household, and financial tasks
Consider introducing a short meditation or yoga session

(30:12)

Outlining some Food Rituals to consider including:

Introduce food rituals the night before the race
For dinner the night before choose a meal you know you will enjoy, but also one that is high in carbohydrate AND Protein
Aim to eat your evening meal at around 7pm

(34:53)

ACTION POINT to help you consider a ritual that may support YOU on race day:

Reflect on what triggers feelings of anxiety/nervousness on race day for you. Then, consider what you could put in place CONSISTENTLY prior to a race to help alleviate these feelings.

For example; If digestive distress is a fear and one that makes you anxious on race day, choose a breakfast that you have practiced with FREQUENTLY in training that has not led to any issues. At all future...

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How do you keep fit and healthy in the 3-4 weeks leading up to a race? Your number ONE priority must be to avoid a cold or infection of minor injury. Fine tuning your food and lifestyle will promote immune health and energy production to build nutritional resilience and enable you to bounce back quickly if you are unlucky and catch a cold or pick up an injury.

Often runners will think about their race day food plan which may include the week leading up to the race, which is great, however there are benefits to fine tuning food and lifestyle in the 3-4 weeks leading up to a race.

Mostly it’s taking a “protective approach” if you’ve been training for an important race event then you’ll want to perform at your best on the day and the last thing you want is your preparations to be derailed by illness, infections, injuries or low energy.

Today we are focusing on keeping you fit and healthy in the 3-4 weeks leading up to race day. We’re talking about:

Building nutritional resilience to support our immune system and energy production cycle
How optimising rest/sleep and minimising stress will support you
What to add in and take out in the 3-4 weeks leading up to race day

SHOW NOTES

(03:15)

What is nutritional resilience and why is it important? Use the time when you’ll be “tapering your training” to focus on taking care of your health (through nutrition and lifestyle upgrades) will help you get to the start line in the best possible shape.

(07:12)

A focus on supporting immune health and energy production.

(08:40)

Nutritional foundations and how to enhance them in the 3-4 weeks leading up to a race, especially focusing on key vitamins and minerals i.e., Vitamin C, B Vitamins and Magnesium.

(11:19)

Food Sources of Vitamin C include:

· 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

Food Sources of Vitamin B include:

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) and
Fruits (citrus fruits, avocados, bananas)

(12:31)

Aileen’s personal experience of severe B Vitamin deficiency and recovery.

(14:58)

Food Sources of Magnesium include:

· GREEN LEAFY VEGETABLES e.g. spinach, kale and swiss chard. Nuts and seeds e.g. Almonds, cashews, brazil nuts, pumpkin seeds.

· You’ll also get Mg in 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.

· And of course, DARK CHOCOLATE is a rich source of Mg too 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.

(17:18)

The importance of an optimal Vitamin D status and considerations for additional immune support supplements in the lead up to a race.

(20:30)

The importance of optimising quality sleep and rest.

Sleep is a vital part of rest and recovery and sleep deprivation may affect running performance in many ways …

· Impaired glycogen repletion – and optimal glycogen stores are essential for a runner for fuel

· Decreased muscle synthesis – lean muscle is required by a runner for strength and power

· Poor muscle recovery - increased risk of injury

· Poor cognitive function – leading to slow reaction time and poor judgement decision making

· May lead to poor food choices which may affect insulin sensitivity therefore affect our ability to replenish glycogen stores following exercise as well as affect the body’s ability to synthesise muscle protein.

(25:07)

Related Episodes on SLEEP:

E13 sleep essentials

E33 food for sleep

E50 eat sleep run

(27:10)

The impact of stress on running performance.

Being an endurance runner puts you into a state of stress so it’s important to include 1 FULL REST DAY as part of your training schedule and to consider what else is going on in your life which may be adding stressors – could be physical, emotional, social, lifestyle, environmental.

Any type of STRESS – chronic and acute stress will suppress your immune system and deplete you of important nutrients for the energy cycle and immune system. So, everything you do to lighten your life load and to add restorative rest will support your overall health enormously.

Some “stressors” are outside of our control, so it is important to acknowledge the ones within our control and address them.

By minimising and/or eliminating the controllable stress, we help the body deal with the stressors outside of our control.

Making time for regular “de-stressing” activities will also help balance adrenal hormones – add in short easy things like having regular 5-10 minute breaks through the day, maybe doing some breath work or enjoying anything which calms you will help counteract levels of chronic stress.

Listen to E19 High Stress Poor Performance

(30:25)

Booking a Supplement Review - if you are thinking about optimising your supplement plan at any time but especially in the lead up to a race consider booking a Personalised Supplement Review BOOK HERE The Supplement Review includes:

· An assessment of your health and running goals, current medication and supplements

· 1 x 30-minute zoom consultation

· Follow up written Supplement plan with suggestions of brands and therapeutic doses

· 1 x 15 minute follow up zoom review check-in call

· 10% discount at our one stop shop supplier

· The fee for this is £149 and you may be booked here

(33:27)

Should you remove or minimise alcohol in the lead up to a race?

(35:10)

Getting the best nutrition from your food choices and how limiting processed foods, junk foods and takeaway meals may help your nutrition status.

(38:20)

Being prepared – coping with last minute colds, infections, and minor injuries.

(41:12)

KEY TAKEAWAYS

Ensure you are focusing on healthy nutritious foods in the 3-4 weeks leading up to your race – focus on maximising a full spectrum of vitamins and minerals by eating a wide variety of vegetables and fruit.
Check our show notes for food sources of Vitamin C, B Vitamins and Magnesium (these tend to be depleted in cases of chronic stress which may impact on immune health and energy production).
Invest in good quality sleep and rest, keep your social calendar light on commitments
Minimise alcohol and junk food/processed foods/takeaway meals
Empty your stress bucket – eliminate any stressors within your control and have de-stressing breaks and activities to balance stress hormones
Consider a supportive supplement plan and have essential nutrients at hand to deal with seasonal colds or minor injuries.

Related Topics:

Designing your Race Day Nutrition Plan

Endurance Running and Immune System

Alcohol and Running is it ok?

Disclaimer:

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

1)Check out our free downloadable resources

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

3) 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.

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

5) 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 hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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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

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.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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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.

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:

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

(14:44)

FEMALE FACTORS

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
The prevalence of supplement use among female athletes tends to be similar to males, however their reasons for supplementing tend to be differ
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 (PRO/FAT/CHO)

3) Although a FOOD FIRST approach is recommended, certain individuals may require nutritional supplementation. For example if they:

Restrict their energy intake
Remove food groups from their diet. For example: vegans, vegetarians,
Consume a high carb diet without consideration for other important nutrients

4) ALL micronutrients are essential for sports performance whether it be a direct or indirect role they play. However, some have been the focus of much research including:

Magnesium and Calcium
Vitamin B Complex
Vitamin C

5) This list is by no means exhaustive, but all are important for:

The muscle contraction cycle
Oxygen transport
The metabolism of macronutrients (PRO/FAT/CHO)

6) Finally, to ensure you are consuming ALL of these micronutrients in your food plan regularly….keep your diet varied!! It is a simple concept, but as runners we tend to be repetitive in our food choices.

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

Related Topics:

Iron Woman

FOCUS on Calcium

FOCUS on Magnesium

Spotlight on Vitamin C for Runners

Disclaimer:

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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Why would completing a Hormone Reset Food Plan help you with menopausal symptoms which may be affecting your running?

Today we are going to give you a snap-shot of …. of the Hormone Reset Module which is part of our Healthy Woman Healthy Runner Method

We are going to talk about:

What the Hormone Reset is and why we included it as part of the Healthy Woman Healthy Runner Method
An overview of the 4 phases of the Hormone Reset
What are the mindset barriers to overcome when approaching the Hormone Reset

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

(02:18)

What is the Hormone Reset?

The Hormone Reset is module 3 in the Healthy Woman Healthy Runner programme the aim of the Hormone Reset is to help balance key female hormones and support management of hormonal symptoms including heavy or erratic periods, irregular temperature control/hot flushes, mind/mood symptoms, body composition changes and poor quality of sleep.

The 4 pillars of hormonal balance being blood sugar balance, optimal digestion and liver health and management of adrenal stress hormones. Everything we do in the programme is built around supporting these pillars of hormonal health.

(04:15)

Why is the 14-day Hormone Reset Food Plan an important part of the Healthy Woman Healthy Runner Method and Programme?

The midlife female runners we are supporting, are at various stages of the menopause transition – if peri menopausal, their female sex hormones are in a state of flux leading to disruptive symptoms like the ones we mentioned earlier OR if they are post-menopause their hormone production is flatlining which leads to similar symptoms except for periods which will have stopped. Those symptoms get in the way of running – our performance and our enjoyment as well as the rest of our daily lives being disrupted.

(05:30)

The food plan concept includes a simple approach … we ADD IN foods which will support your digestion and detoxification pathways and MINIMISE or eliminate foods and drinks which may be burdening your digestion and detoxification pathways.

We give you a Green List of Foods and Drinks to ADD to your food plan – you may already be having some of these foods and we also give you a RED list of foods and drinks to either minimise or eliminate temporarily for the 14 days of the food plan. This gives your body an opportunity to rest, repair and reset. Then we’ll advise you on what foods to reintroduce after the cleanse period.

(07:04)

The 4 phases of the Hormone Reset

We follow the food plan in 4 “phases” to help you and your body adjust to the nutritional changes and to help you get the full benefit of following our food plan.

Over 3 weeks, we’ll be guiding you through:

· Phase 1 – Preparation Week – Get Ready – Mindset and Practicalities

· Phase 2 – Days 1-6 – Initial Cleanse – Removing Processed and Refined Foods

· Phase 3 – Days 7-9 – Deeper Cleanse - Lighten the load on your digestion and liver and promote detoxification pathways – food choices are lighter and ideally plant based but this is an option

· Phase 4 – Days 10-14 – Awareness - Preparing for selective reintroduction of eliminated foods

(09:08)

We talk about options to make homemade food or buy healthy prepared food from your local supplier.

(12:19)

Benefits of a Gentle Nutritional Detox Food Plan include:

The foods and drinks you add and the foods and drinks you temporarily remove will support you in reducing you in optimising your liver health and digestive health which are both key in supporting hormonal health.

By the end of the Hormone Reset Food Plan most women will experience:

Reduced cravings
Higher levels of energy
Optimal bowel movement
Less joint pains
Improved concentration and clarity
Less fluid retention
Improved quality of sleep
You may lose a little weight or reduced body measurements

(14:01)

Three ways to learn more about the Healthy Woman Healthy Runner Programme

Visit our website to read more https://runnershealthhub.com/healthy-woman-healthy-runner/
Book a FREE Healthy Woman Healthy Runner Discovery Call
Join us on our next FREE Healthy Woman Healthy Runner Training (check top of episode show notes for booking link )

(18:16)

We discuss some of the potential mindset barriers to overcome when approaching the Hormone Reset.

Just to add a little context, The 14-day food plan may take you a little out of your comfort zone, however, remember it’s based on healthy real food and healthy real food is not harmful to you.

If there is any part of the hormone reset that is just “TOO BIG OR TOO HARD” for you, then we’ll help you to adapt the food plan to your requirements.

(25:44)

One Key Action Point to Take Away from today’s discussion:

Reflect on what you are eating and drinking on a regular basis and notice what would foods and drinks are “processed” and either reduce how often you consume them or swap them with a non-processed choice. By doing that you’ll be reducing the number of additives and preservatives in your food and that will support your liver and digestive function.

Related Topics:

Love Your Liver

Hormone Health in Mid-Life

Perimenopause and Performance

Disclaimer:

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

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

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Probably most of us have experienced an injury at some point!! And when you have been injured…and then recovered….you just don’t want to go there again!! because it is frustrating and debilitating…and painful of course!! AND more often than not, it takes you away from your running for a period of time, which means that you have to go “back to the beginning” when returning to training.

Most of us will have heard the phrase “Prevention is better than cure” So, if you have been injured in the past and want to limit the risk of getting injured again…or maybe you haven’t ever been injured and want to optimise your food plan so it doesn’t ever happen…listen in because we will be chatting about:

What you need to think about when considering a food plan to support injury prevention
Our suggestions for meals and snacks to help prevent injury
A one-day meal plan for you to introduce to your food plan to get you started

Is there anything we can do to improve your experience of She Runs Eats Performs?

We'd love to hear from you at our 3 minute LISTENERS SURVEY OR If you would you be open to chatting for a few minutes please book a 15-minute feedback call (zoom) here.

SHOW NOTES

(05:26)

Introducing the fundamental food and dietary considerations when thinking about injury prevention including the Mediterranean Diet (MD). Outlining what it contains and what it omits to support health and wellbeing

(10:14)

Outlining some additional dietary fundamentals to consider to help prevent a running injury occurring including:

Eating strategically (food timing)

Appropriate Eating – not too much and not too little

(13:30)

Introducing the KEY nutrients required to help prevent a running injury occurring including:

Carbohydrate – as the principal nutrient for energy production

Protein – to maintain muscle mass and support muscle repair, recovery and remodelling from training

Fats – the essential fats for their anti-inflammatory properties

Calcium – in tandem with Vit D for promoting bone health and bone formation therefore potentially reducing the risk of stress fracture

Magnesium – for muscle relaxation, thus helping prevent muscle tightness, muscle spasms and cramping, which can be painful and lead to a more prolonged injury

(17:00)

Giving some of our breakfast and lunch ideas to help prevent injury including:

Breakfast:

A juice or smoothie with added ginger or turmeric
Overnight oats with berries, nuts, and seeds, and Kefir

Lunch:

Chicken broth (bone broth) on its own or add to other ingredients to make a heartier soup
Rainbow salad (Poké or Buddha Bowl) containing lots and lots of different colourful salad vegetables accompanied with some brown rice and a salmon fillet, chicken, mackerel or sardines

(24:55)

Giving some of our dinner and snack ideas to help prevent injury including:

Dinner:

Stir fry containing vegetables and a protein source. Serve with brown rice noodles or some steamed brown rice and a leafy green salad on the side
Mixed vegetable omelette or a vegetable frittata and serve with a mixed salad

Snacks:

Dark chocolate
Cottage cheese or hummus with vegetable sticks or one to two oatcakes

(36:36)

Outlining a one-day meal plan to help prevent a running injury:

Breakfast – Berries with kefir topped with nuts and seeds

Lunch – Bone broth soup with added vegetables and chicken

Dinner – Stir fry with tempeh and brown rice noodles

Snacks – Morning: seaweed wafers. Afternoon: handful of nuts

(40:29)

ACTION POINT:

Consider introducing that Mediterranean Diet approach to eating into your meal plan REGULARLY. Try adapting one of your meals initially and then, over time, convert your other meals so they too follow the Mediterranean approach.

Introducing the MD to your food plan could support your health, wellbeing and your running goals in many ways, not just in injury prevention if introduced CONSISTENTLY.

Related Topics:

Endurance Running and Immune System

Nutrition for Running Injury

Nutrition for Soft Tissue Injury

Disclaimer:

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

This is the 5th 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.

We have TWO interesting questions to discuss today and they are:

Q1. How do I overcome anxiety under race conditions, which leads to poor performance?

Q2. How do I manage low ferritin levels post-menopause?

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

SHOW NOTES

(07:16)

Q1. How do I overcome anxiety under race conditions, which leads to poor performance?

Giving some background and context to the question received from one of our listeners and outlining some potential psychological and physical reasons for her race-anxiety.

(13:43)

Outlining some TIPS to help alleviate race-anxiety including:

Focus on completing a negative split in-race and during training
Use a positive mantra
Focussing on running the whole distance

(21:27)

Q2. How do I manage low ferritin levels post-menopause?

Giving some background and context to the question received from another of our listeners and outlining WHY it is important to test for both Hemoglobin and Ferritin when completing a blood panel test.

(24:42)

Highlighting some of typical symptoms associated with iron insufficiency/deficiency including:

Tiredness/fatigue/lethargy
Pale skin of inner mouth/nails, Pale on inner lining of eyes
Thin, brittle, pale, spoon shaped nails
Brittle hair

(26:37)

Outlining potential causes and risk factors for low iron/ferritin status including:

Reduced iron intake
Reduced iron absorption
Increased iron requirements
Increased iron loss

(31:59)

Highlighting iron rich foods to consider to help support iron storage as ferritin. Iron rich foods are divided into TWO categories:

Haem iron food sources
Non-Haem food sources

Haem iron is predominantly found in red meat in fact, red meat contains the highest amount of iron of any food

Non-haem iron is found as an iron salt in plant foods, however it is also found, in small amounts, in meat, fish, and poultry

(37:43)

Outlining ways of enhancing iron absorption from the digestive tract including:

Eating foods containing Vitamin C
Meat, fish, and poultry have an absorption enhancing effect
Low pH in stomach

(40:44)

KEY TAKEAWAYS

It is well recognised that race conditions can lead to anxiety in runners…even professional and elite runners suffer from it….but there are things a runner can do to try to overcome their anxiety
When anxious it can lead to negative thinking. A way to try to alleviate this is to find a positive mantra that you can tap into during a race
Another tool to help minimize anxiety is to concentrate on different aspects of your running to help crowd out any anxious thoughts. For example, for Vanessa, I got her to focus on her running speed and achieving a negative split over a 5K distance
Stored iron is known as Ferritin and when testing for iron status it is important to check ferritin levels too because results could show normal haemoglobin levels but with low ferritin status suggesting that iron insufficiency/deficiency may be imminent
If you think you may have a low iron status then test…don’t guess! And don‘t take iron supplements without professional guidance because iron at high levels is toxic to the body
Remember, iron in food comes in two forms: Haem iron (from meats) and Non-haem iron (from plant foods) with the haem form being the most bioavailable and easily absorbed. So, if you are not following a specific diet for ethical reasons then eating meat-based foods would be recommended, especially beef and liver

RELATED TOPICS

Iron Woman

Healthy Mind for Happy Running

Vitamins and Minerals for the Female Runner

Disclaimer:

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

How do you know which athlete plate to choose for your run training? When we refer to athlete’s plates, we are talking about using a nutritional tool which helps you decide what and how much food should be on your plate, related to your training and everyday activities.

We use athlete plate graphics with our clients to help them plan their food on a day-to-day basis and we often refer to everyday plate balance and athlete plate balance during our conversations on the podcast.

Today we’d like to share a little more about the background to the development of the athlete plate concept and explain how you can use them to support your run fueling so you have a sound nutrition foundation for every level of running.

This will help your performance, your recovery and support injury prevention. Often people aren’t sure which athlete plate to choose so we aim to help you with that today.

The key areas we are going to talk are:

Why were athlete plates created and how using them as a nutritional tool may be supportive to your nutrition and running goals and performance?
Our interpretation of athlete plates and how we use them with our clients.
An example of how a runner training for a marathon uses athlete plates for fueling training.

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

SHOW NOTES

(05:11)

Who created Athlete Plates and why?

Athlete Plates were designed as a visual tool by the UCCS - University of Colorado/Colorado Springs (UCCS') Sport Nutrition Graduate Program led by a research scientist Nanna Meyer in collaboration with the US Olympic Committee's (USOC) Food and Nutrition Services.

Their aim was to help sports dieticians and athletes to adjust their nutrition to variable training loads when following a periodised training and competition plan. They developed and designed athletes plate graphics for EASY/MODERATE and HARD TRAINING.

https://swell.uccs.edu/theathletesplate

More recently they have developed a Vegan/Vegetarian Athletes Plate

https://swell.uccs.edu/vegetarianvegan-athletes-plate

https://swell.uccs.edu/sites/g/files/kjihxj2576/files/2020-10/Airi_Research_Poster-compressed_0.pdf

(08:15)

What are the main components of the athlete plates?

There are 3 main aspects of the traditional athletes plate – Lean PROTEIN, WHOLEGRAINS/GRAINS and VEGETABLES alongside basic information regarding healthy fats, fluids, flavours (herbs/spices/condiments). The concept is to help athletes to choose the correct balance of these food groups to support the level of training they are undertaking.

So the base for EASY Training is to eat ¼ plate PROTEIN, ¼ plate whole grains, ½ plate vegetables.

For MODERATE training – protein remains the same but whole grains increase to approx. 1/3rd plate with the remainder being vegetables.

For HEAVY TRAINING – protein remains the same – ½ plate of grains and ¼ plate vegetables. Note the change from whole grains to grains – this is due to suggesting use of more quick release carbohydrates.

(10:11)

How does the athlete plate for plant based athletes look?

The protein element is approximately 1/3rd plate for each of the athlete plates and this is because you’re likely to need a bigger portion of plant protein to hit your protein target. They also suggest that athletes should add protein rich snacks during the day which also will help them reach their overall protein target for the day.

For the EASY plate the proportions are 30% or approx. 1/3rd protein, 20% or 1/5th Cereals or Starchy foods and 50% or ½ plate of fruit and vegetables.

For the Moderate Plate – looking at the graphic it’s roughly 1/3rd for each of the food groups.

And for the Heavy Training Plate it’s 1/3rd protein, ½ cereals/starchy foods and 1/5th vegetables.

(13:58)

Suggestions for plant-based protein sources.

(16:13)

A quick look at the outcome of the study Validation of the Athlete's Plate Nutrition Educational Tool: Phase I International Journal of Sports Nutrition and Exercise Metabolism.

(18:18)

Protein consumption and sustainability

There is a wider concern about the impact on the environment of farming animal protein … which has led to another study where the athletes plate has been evaluated for its environmental impact. We won’t go into that today but for anyone who is interested here is a link to the study https://www.mdpi.com/2072-6643/12/8/2484/htm

(19:21)

We discuss what the researchers define as EASY/MODERATE and HEAVY/HARD Training and how we interpret that for runners.

(23:30)

Our style of athletes plates – are they any different and how do we use them with our clients (including personalisation).

(31:56)

An introduction to our 1:1 Personalised Nutrition Services.

(35:01)

We discuss an example client who is training for a marathon and share our advice on how different athlete plates may be used for fueling her training.

(41:39)

Key Take Aways

The athletes plate concept is a tool to help nutritionists and athletes to adapt food intake to variable training loads for EASY/MODERATE and HARD TRAINING.
The components of the plate include PROTEIN, CARBOHYDRATE and Vegetables.
The protein part of the plate is unchanged with the level of training, however the Carbohydrate element increases with the level of training.
The EASY Training Plate should be used for everyday nutrition, easy runs and for rest days.
The MODERATE training plate should be used for runs up to 14-15 miles.
The HEAVY training plate should be used for runs above 15 miles and the runner should use this from the night before their training run or race and on the day of the long run.
Pre/during and post run fueling should apply alongside the athlete plate for mealtimes.

Related Topics:

Nutrition Basics For ALL Runners

Nutrition Periodisation for Runners

Blood Sugar Balance for Female Runners

Disclaimer:

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Nutritional Needs of an Ultra Runner

Ultra-distance running is becoming more and more popular, however there is currently limited information on the specific nutritional needs of an ultra runner.

So, if you are an ultra runner...or you are considering moving into ultra distance running then you are in the right place because we will:

Highlight the rewards and health risks associated with ultra-distance running
Discuss the key nutrients to focus on for this distance
Give TIPS on FOOD to eat to fuel your ultra-running

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

SHOW NOTES

(04:29)

Outlining the definition of ultra-distance (or ultra-marathon) running and highlighting several famous ultra-events.

(10:09)

Discussing some of the rewards from running ultra-distances. The rewards from running these distances are both emotional/psychological and physical.

(13:47)

Delving into the potential risks from running ultra-marathons including:

Macronutrient and/or micronutrient depletion
Dehydration and electrolyte imbalance
Muscle damage
Oxidative stress – from metabolic/ biological processes occurring during running

(16:51)

Considering the KEY nutrients required for running ultra-distances: Carbohydrates and Electrolytes/Hydration, as well as outlining important factors affecting the total daily energy intake requirements of an ultra-runner

(26:17)

Focussing on Hydration and the ultra-runner and why a targeted hydration strategy is required

(33:02)

FEMALE FACTORS

When comparing food choices between male and female distance runners the NURMI-Study (Nutrition and Running High Mileage - International) 2019 found that female athletes:

Have a greater prevalence of unintentional calorie imbalance than males in order to reach and maintain the appropriate body composition required for an optimal endurance performance
Were generally more health conscious than males
Made “healthier” food choices than males with a greater intake of foods including: fruits, vegetables, and whole foods
Mainly prefer to consume dietary sources containing more micronutrient density to fulfil their health-related concerns whereas male athletes seem more interested in consuming macronutrients, especially from protein sources, aiming to maintain and improve muscle mass and strength
It was also found that the prevalence of consuming high-fibre meals (as an indicator of a healthy diet) was considerably higher in females than males

(40:27)

Giving some TIPS on foods to eat to help fuel YOUR next ultra-run or ultra-event coming up including:

Food choices Pre and Post training/event would be similar to marathon training…you would just want to have more of it!!

It is DURING training/event that food choices change because gels and bars are just not enough!

Use of gels/bars/medjool dates may be sufficient for a 50K event but beyond this distance food choices NEED to change

For ultra-distances there needs to be a balance of macronutrients (Carbohydrate, protein, fat) in the food choices made DURING the run because the physical stress on the body is immense.

(46:42)

Highlighting Foods to consider including:

Fruit and nut flapjacks
Fresh/dried fruit
Chicken and cheese sandwich
Slice of a potato-based frittata

(51:12)

KEY TAKEAWAYS

Remember “Ultra-marathons are defined as foot races that exceed the traditional marathon distance of 26.2miles (or 42.2Km)”
There are many rewards from running ultra distances including: self satisfaction and achievement and increased physiological adaptations such as mitochondrial function.
BUT, there are many risks too including: compromised immunity, dehydration, muscle damage
To try to minimise these risks, a detailed and targeted approach to nutrient and fluid intake is imperative, especially CHO and sodium/electrolytes
Remember bars and gels are just not enough when completing an ultra-marathon, REAL FOOD with a balance of macronutrients will be required during the event
Finally, every ultra runner is individual therefore their food and nutrient requirements will be different, so consider working with a registered nutritional professional to ensure your choices are appropriate for your needs!!

Related Topics:

Marathon Running: Hitting the Wall

Fuelling Marathon Running

Does Dehydration Impair Exercise Performance?

Disclaimer:

If this is your first time listening to our show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Digestive distress or Runners Gut affects many endurance runners.

Inconsistent digestive health can be a major disruptor to run training and races. It can lead to anxiety, poor performance and impact on our enjoyment of running.

You may be someone with no history of digestive problems, but something may have triggered change, which results in the disruptive digestive symptoms.

Runners may be regularly experiencing constipation or diarrhoea and loose stools or perhaps having urgency to go. Symptoms may be due to underlying health issues, nutrition or aggravated and triggered by running.

Often people make jokes about this topic, perhaps as a defence mechanism, but it’s really no joking matter, and there are ways you can resolve underlying digestive issues.

If you’ve been putting up with digestive issues and managing symptoms around your run training, it’s worth considering how you may take action to help alleviate those symptoms and disruptions.

Endurance running alone may contribute to digestive distress, however if you have poor gut health in general then it’s likely that endurance running will exacerbate symptoms so our aim today is to help you understand why you may have a problem and what you may do to get to the root of the problem and take action to resolve it.

We’ll talk about:

1.How and Why Endurance Running Affects Digestive Health

2.Constipation and diarrhoea – what may be contributing to it and how you can alleviate these digestive issues

3.Managing food triggers

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

SHOW NOTES

(06:06)

We are all aware the endurance running creates a physical stress on the body and that includes the digestive system. The areas to consider are physiological and mechanical:

•Physiological – we must consider the impact of stress hormones and reduced blood flow to the Gastrointestinal tract

•Mechanical – bouncing effect of running and how that affects the digestive system in particular the bowel

(07:25)

The impact of stress on the digestive system. Anxiety or excitement tends to be especially high before a race event and this anxiety or excitement is thought to affect gastric hormone secretion, which in turn may affect intestinal/gut motility.

(10:13)

Why some runners think that running activity helps them manage constipation.

(12:32)

How the colon works in relationship to having a bowel movement.

(13:59)

Chronic Constipation

If you experience long transit times (optimal transit time is 12-24 hours) and less than one bowel movement per day this may lead to compromised absorption of nutrients and a buildup of toxic materials in the colon and potentially recirculation of toxins and hormones.

From a female health perspective, having a regular daily bowel movement will help eliminate excess oestrogen. The liver converts hormones into a water-soluble form, and they are transported into the gut where they can be safely excreted via the stool. However, if your bowels aren't moving, oestrogen sticks around longer than it should and goes back into circulation in the body. That can lead to hormonal symptoms.

(15:57)

What are some of the potential reasons for constipation?

There are many contributory reasons for chronic constipation - dehydration, a low fibre diet, medication, magnesium deficiency, sedentary lifestyle, alterations in gut microflora, muscular and neurological conditions, stress and toilet habits. Constipation is very common and often people with constipation say it’s something they have lived with for years.

(17:55)

Suggestions to help alleviate chronic constipation

IMPORTANT: Sometimes the bowel can be compacted with a buildup of waste so if you are constipated, it’s important to make nutritional changes slowly and gradually to your food plan.

•Consider supplements such as magnesium and artichoke to help relax the bowel – only do this with professional medical or nutritional supervision.

•Establish a regular toilet habit at the same time every day (even if you don’t “go” it may help stimulate the bowel to move, and over time the bowel may start to respond

•Being well hydrated is important, if you’re not hydrated then the stool will dry out and may not move through the colon easily

•Add soluble and insoluble fibre to your daily diet ( build up fibre content gradually)

(20:16)

The role of fibre in digestive health.

(23:01)

What are some of the potential reasons and health concerns for diarrhoea symptoms ?

Potential reasons for diarrhoea or loose stool (a watery bowel movement. For example, there may be an infection – it could be bacterial, viral or parasitic. There may be a digestive health condition such IBS or inflammatory diseases such as coeliac, Ulcerative Colitis, Crohns or other conditions such as pancreatitis or hyperthyroidism. There are stress triggers and food intolerances or an inability to digest FODMAP foods to consider too … and you should consider if your run training plan a contributor too.

Apart from the obvious distress that having diarrhoea/loose stools/urgency to go leads to, there are a couple of health concerns to point out – firstly it may lead to dehydration and secondly malabsorption of nutrients. With diarrhoea, food moves too fast through your bowels for nutrients to be absorbed.

It’s important to have a medical professional or qualified nutritionist investigate reasons for chronic diarrhoea – don’t put up with it – your body is sending a sign that something needs addressing and you need to rule out any potentially serious health concerns.

(29:33)

The foods which are commonly associated with triggering exercise induced symptoms such as bloating, cramps, urgency to do and diarrhoea are:

•Dairy foods containing Lactose

•Spicy foods

•Coffee/caffienne

•Alcohol

•High Fibre foods

•High consumption of sports gels and drinks – they often contain a high amount of sugar/sweeteners

•FODMAP foods - Fodmaps are found naturally in many foods. They are a collection of short-chain carbohydrates (sugars) that are poorly absorbed fully in the gut which may trigger IBS like symptoms in some people. These carbohydrates are rapidly fermented by bacteria in your intestines to produce gas. FODMAPS can also pull water into your gut. Water and the production of gas stretches and bloats your gut to trigger IBS like symptoms.

(31:38)

Examples of FODMAP FOODS

Some typical foods everyday foods which are high in FODMAPS are Ripe Bananas, Dates, Mango, Watermelon, Butternut Squash, Pumpkin, Various Breads containing wheat, Pasta, Avocados, Onions, garlic, Sweet Potato.

FODMAP intake is high among endurance athletes both surrounding exercise (that’s pre/during/post training and races) and habitually. Runners often choose High FODMAP foods particularly around PRE-RACE FOOD CHOICES.

(33:36)

Using a food/symptoms/training diary to identify food triggers.

(36:12)

TIPS for calming digestion pre-race:

•Resolve digestive issues long before race day as stress/anxiety/excitement will exacerbate symptoms

•Practice eating/drinking race day nutrition well ahead of race day so you’ll know what works for you and your digestion is trained

•In the 2 days leading up to the race avoid eating any of the triggering foods or drinks that you’ve identified from your food diary.

•Don’t overload with high fibre foods – eat just enough fibre to keep your bowel moving regularly

•Ensure you are well hydrated before and during the race

•If you are using sports gels have water alongside them and don’t overconsume

•Get good rest and sleep in the days before the race

(38:12)

KEY Takeaways

1.Please don’t put up with digestive symptoms - the earlier you acknowledge and act on them by seeking professional support, the quicker you will be back to peak running performance. Consult with your GP to rule out any serious health condition and a book in with qualified nutritionist to help resolve functional digestive symptoms. WE CAN HELP.

2.Some of the symptoms you are experiencing may be as a direct result of your running training, especially if you are a distance runner – you may need to adapt your training.

3.Everyday hydration as well as hydration during run training and races is vital for digestive health.

4.Your aim should be to have a regular daily bowel movement – Bristol stool type 4

5.Build up fibre content in your diet gradually including soluble and insoluble fibre

6.Complete a 7-day food/training/symptoms diary to help identify potential food triggers

Book a complimentary WORK with US call if you are interested in our personalised 1:1 nutrition programmes and testing.

Related Topics:

E3 Avoiding Digestive Issues as runner

E23 Runners Gut

E31 Food for Gut Healing

E 78 Spotlight on Probiotics

E87 IBS Fodmaps and Running

Disclaimer:

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

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:

Your Race Day Nutrition Timeline
Our Real Food suggestions for what and when to eat
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

Create your race timeline and add key times you’ll be eating and drining
Calculate when you should eat working backwards from your race start time
Eat Carbohydrate rich pre-race meal approx. 2-3 hours before race
Hydrate optimally before the race
Eat a quick release CHO snack 30-60 minutes before the race
Fuel with 30-60g quick release CHO foods per hour during race and keep hydrated
Remember to eat a Quick Release CHO food within 30 minutes of end of race.
Plan a post run snack or meal approx. 2 hours after race with CHO:PRO with a ration of 4:1

Related Topics:

Race Day Success Nutritional Strategies

FOOD For Pre Training

FOOD For During Training

FOOD For Post Training

Alcohol and Running is it ok?

Is caffeine good for running?

Your Marathon - Run, Refuel, Recover

Fuelling Marathon Running

Great North Run Get Race Ready

London Marathon being Prepared for Race Day

Disclaimer:

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

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:

An overview of the potential paradigm shift in optimising an athlete’s immune health
An introduction to the nutritional influence in supporting this paradigm shift
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

The current scientific thinking about immune health in athletes is shifting from the concept of immune resistance to the idea of immune tolerance
Focusing on immune tolerance it thought to mean more targeted nutritional supplementation could be used in reducing the infection burden in athletes
Regarding immune tolerance in athletes, the current nutritional focus is on Protein, Probiotics, Vitamin C and Vitamin D
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
BUT…if insufficiency or deficiency in any of these nutrients/microbes are present then nutritional supplementation may be required
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:

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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.

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

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at hello@runnershealthhub.com

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Support balancing female hormones with brassica vegetables as part of your food plan. To help you choose natural plant foods to support your mid-life symptoms we are going to give you a snap-shot of … Boosting Brassicas for Hormonal Health … we’ll talk about:

· Why Brassicas are supportive of health, especially hormonal health

· How you can maximise their nutritional properties to get the best from them

· Ideas for your food plan

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.

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

SHOW NOTES

(01:38)

Brassicas - people either love them or hate them as they sometimes have a slightly bitter taste. There’s lots you can do to make them palatable and easy to include in your food plan, and it’s worth it as there are so many health benefits from eating them.

(04:13)

Nutrient Value of Brassicas include Vitamin C, K, A, B9 (folate) as well as being rich sources of potassium and phosphorus and contains smaller amounts of calcium, magnesium iron and zinc.

Brassicas are a good source of FIBRE which is important for the digestive system and will help you have regular bowel movements which is important for many reasons but will help with the elimination of excess hormones.

The Brassicas – An Undervalued Nutritional and Health Beneficial Plant Family a joint publication from The James Hutton Institute, Dundee and Herriot Watt University in Edinburgh. At the end of the pdf you’ll find some tables which list nutrient content of the different vegetables in this category.

(06:09)

What is it about brassica vegetables that is known to be supportive for hormone balance?

(07:05)

How to maximise the nutritional properties of brassicas with preparation and cooking methods.

(08:54)

Should we buy fresh or frozen?

(10:48)

Should we be concerned about packaged brassica vegetables and how should we store them at home?

(12:50)

How to cook brassicas to preserve nutrient status.

(15:05)

Introducing the HEALTHY WOMAN HEALTHY RUNNER PROGRAMME and an invitation to book a free DISCOVERY CALL.

(18:10)

Food tips on how to add brassicas into your food plan. We share ideas for raw and cooked dishes: soups, salads, and side dishes. We and talk about goitrogens in brassicas and the potential impact on thyroid health.

(21:27)

SOUP TIP

Any soup can be enhanced by adding some shredded greens like kale or broccoli or maybe tender stem. Add just before serving so the brassica vegetables are gently cooked.

(21:58)

SALAD IDEAS

Use a base of watercress and rocket with shredded cabbage and slices of radishes and top with sprouted broccoli seeds.

Steam some broccoli florets and keep in fridge to add to a superfood salad.

Favourite salads of ours are Kale, Avocado with Sun Dried Tomatoes or a raw Cauliflower Tabouleh.

(23:59)

Karen’s stir fry and steam cooking makes a delicious side dish of brassica vegetables.

(25:08)

Introducing Microgreens as a way of boosting nutrients. Beyond Microgreens sell products like Broccoli Boost and Radish Boost. They are a US based but health food suppliers sell their products around the world.

They also have some great blogs explaining about the nutritional properties of brassicas and how to grow your own sprouts.

(26:53)

ONE KEY ACTION

We suggest adding some of the brassicas to your shopping list and aiming for 3 portions of these vegetables every day … we hope we’ve given you all some tips on how to get the best out of eating brassica vegetables.

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

Related Topics:

Love Your Liver

Hormone Health in Mid-Life

Perimenopause and 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 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’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

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Hamstring Injury: Nutrition for Fast Recovery

Have you ever suffered from a hamstring injury?

Did you know…. it is thought to be one of the most frequent injuries experienced by athletes?

If you have ever experienced a hamstring injury, you will know how painful it can be…and if severe enough, it can take you away from your run training for quite some time.

So, the aim of this discussion, is to ensure that by the end of the episode you feel more informed on signs and symptoms to observe for and what to do nutritionally and around training if any “niggles” are experienced.

So, we……

Give an overview of the mechanisms and risk factors associated with Hamstring Injuries
Outline some exercises and training considerations to help prevent and speed up recovery from injury
Discuss nutrition to help prevent and speed up recovery from a hamstring injury

SHOW NOTES

(04:13)

What are the hamstrings?

The commonly known Hamstrings refers to a group of 3 muscles that run along the back of the thigh, from the hip to just below the knee.

What causes a hamstring injury?

It is thought that most hamstring injuries occur during sprinting due to excessive muscle strain caused by eccentric contraction during the late swing phase of the running gait cycle”

(07:45)

What are the risk factors for the development of a hamstring injury?

There are many potential risk factors when considering the potential for one to occur. These risks include:

Previous hamstring injury - especially if a runner has returned to training BEFORE the injury has healed completely

Age -.risk of injury increases as we age

Inadequate warm-up before exercise and lack of stretching following exercise are known to be contributing factors

A pro-inflammatory diet may influence the development of a hamstring injury due to chronic low-grade inflammation

And many more that we discuss

(12:03)

FEMALE FACTORS

Females are known to have a lower risk of hamstring injuries than males. This is thought to be related to oestrogen-induced muscle stiffness, in other words, optimal oestrogen has been reported to contribute to a decrease in muscle stiffness and to increase muscle strength
Age would be another factor because as we know, oestrogen levels drop at menopause, therefore increasing a female’s risk of developing a hamstring injury…or indeed, any muscular injury

(14:06)

A focus on exercise and training considerations to help prevent and speed-up recovery from a hamstring injury.

Prevention is always better than cure with all aspects of health and sporting injuries are no less important when considering good health. There are many ways to potentially limit the development of a hamstring injury.

The presenting S/S will depend on the severity of the injury but may include:

Sudden and sharp pain in the back of the thigh
Swelling and tenderness over the affected area
PLUS++

(17:07)

Defining Proximal Hamstring Tendinopathy

This injury is thought to be is quite rare besides a hamstring muscle injury and the typical symptoms differ significantly from a hamstring muscle injury.

The principal symptoms for this type of injury include:

Gradual onset and increase of pain in the back of the upper thigh
The pain can be felt deep into the buttock area
PLUS ++

What can you do to manage a hamstring injury?

On experiencing an injury it is very important to STOP RUNNING and seek professional support and advice. For example, from a physiotherapist

RICE Therapy: REST – ICE – COMPRESSION - ELEVATION

(22:33)

What is RICE Therapy?

The acronym RICE stands for: REST – ICE – COMPRESSION – ELEVATION and may be helpful in the first 2-3 days following an injury to help manage the swelling and inflammation.

(28:20)

A “Food First” approach to prevention and care of a hamstring injury

Eating “real food” containing targeted nutrients to support injury healing is the primary approach we use here at Runners Health Hub, but this does not mean we use a ”Food Only” approach, it would depend on the individual and the severity of the injury.

If you would like to chat to us about YOUR needs for injury prevention or healing, book a FREE call with us HERE

(41:17)

KEY TAKEAWAYS

Just to remind you that…most hamstring injuries occur during speed running and most likely occur due to excessive muscle strain caused by eccentric muscle contraction during the late swing phase of the running gait cycle
There are many risk factors for a hamstring injury occurring including: running style (e.g. posture, heel striker), age, tired/weak muscles, chronic hormone imbalance and a pro-inflammatory diet
Females are known to have a lower risk of hamstring injuries than males due to the influence of oestrogen, however the risk increases at menopause
A runner could limit their risk of developing a hamstring injury by warming up/cooling down appropriately, foam rolling and stretching CONSISTENTLY as well as including strength training
If you were to develop a hamstring injury then we recommend you stop running immediately and consult with a qualified musculoskeletal practitioner BUT…Immediate action you could take yourself would be to Introduce RICE therapy for the first 2 or 3 days. REST, ICE, COMPRESSION, ELEVATION
Finally, when thinking of nutrition to help prevent and/or promote healing from a hamstring injury…remember the FOOD FIRST approach and include the Key nutrients: protein, omega 3 fatty acids, Vitamin C and E and polyphenols found in plant-based foods

Related Topics:

Nutrition for Running Injury

Nutrition for Soft Tissue Injury

Do Runners Need Vitamin D?

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.

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

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:

What you need to consider for an optimal bone building food plan
Our suggestions for meals and snacks
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 Problematic Plant Compounds

(41:30)

Key Takeaways

When it comes to food planning to support bone health begin with your everyday healthy food plate - consists of ¼ plate protein, ¼ plate complex carbohydrates (whole grains ideally/root vegetables/fruit), ½ plate vegetables and salads.
Think PROTEIN AND PLANTS to maximise your calcium and magnesium intake
Get you Vitamin D status tested – Vitamin D is vital to maximising the bioavailability of calcium and magnesium.
Include Soups, Salads and Smoothies throughout your weekly food plan as that’s an easy way to maximise variety and diversity of foods and nutrients.
Minimise caffeine, alcohol and fizzy drinks.
We have focused on the key bone building nutrients today, but remember they best work together and require a range of micronutrients for optimal function. Having lots of variety in your food plan will help you get the widest range of nutrients. If you need more specific advice please book a complimentary work with us call.

Related Topics:

Healthy Bones for Female Runners

Endurance Running and The Immune System

Bone Health for Runners Part 1

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

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:

What should I eat prior to a FAST 5K race?
What is the difference between raisins and sultanas and which should I choose for my run training?
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 currant

Regarding the processing:

Raisins and currents go through a natural process, usually sundried for around three weeks. The grapes darken as they dry, which gives raisins/currents their dark brown colour.
Sultanas are typically coated in an oil-based solution prior to drying to speed up the process
It is this coating and fast drying process that gives sultanas their lighter colour than raisins and currants
In Australia some of their sultanas are made without the drying solution. The grapes are dried naturally in a similar way to raisins. As a result, they are darker in colour than “golden” sultanas.
When purchasing Australian sultanas though, you do need to be discerning because not ALL of them are “natural” sultanas. There are brands available where they contain an oil coating
With “Golden raisins” from the US, the grapes may also be treated with a preservative called sulfur dioxide to retain the lighter colour of the grape

(20:00)

Considering which vine fruit would be most suitable for run training and WHY?
Raisins would be our favoured variety because they are produced naturally
Both are portable and easy to eat during a run
Both contain approx. 22g of natural sugars per 28g therefore are a good source of quick release carbohydrate for running
An alternative could be medjool dates because one medjool date contains 18g of natural sugars and is also very portable

(30:03)

Q3. What food/snacks should I eat DURING my forthcoming 70K ultra run?

When it comes to deciding what an Ultra runner eats during an event, it is REALLY important that they have PRACTICED, PRACTICED, PRACTICED during training because any new/unfamiliar foods eaten during and event…especially towards the end of the race could result in nausea/vomiting and/or digestive distress.

Having REAL food during an ultra-event is recommended, however a mixture of real food and bars/gels may be sufficient a 70K race
Real food for a 70K event could consist of sandwiches with a filling of choice. For example, honey, maple syrup, chocolate spread as it is easy to have “on the run”
Aim to eat foods rich in quick release carbohydrates wherever possible to ensure glucose is being delivered efficiently to the muscles to be used as fuel.
Eat REGULARLY during a 70K (approximately every hour) to help maintain glucose absorption and uptake by muscles

So, which foods to choose?

In the case study being discussed, the client chose to eat every hour. Her choice was

to eat approx. every hour. So her strategy was….

1st Snack – ¼ of a white bread jam sandwich
2nd Snack – Maurten Gel
3rd Snack - ¼ of a white bread jam sandwich
4th Snack – 2/3 Maurten Bar
5th Snack - ¼ of a white bread jam sandwich
6th Snack – Maurten Gel (possibly with added caffeine)
7th Snack - ¼ of a white bread jam sandwich
8th Snack – Depending on how you are feeling at this point:
¼ Chocolate spread sandwich OR Maurten gel with caffeine

She also carried extra snacks (dried mango pieces)…just in case, which she needed!

BUT……. This runner also consumed one of the drinks provided at the official stations. Following this she felt very nauseous and thought she was going to vomit, however the nausea subsided eventually.

So…what can be learned from this runner’s experience?

It is really important to self-cater unless you know the products that will be available at the official stations AND that they have been trialled during training.

IF IN DOUBT…..DON’T……

AVOID any food that has not been consumed and tolerated prior to race day!!

(40:00)

KEY TAKEAWAYS

Running a 5K in the fasted state would generally be ok for anyone running at an easy pace
BUT…if the 5K is to be raced at speed then eating BEFORE the event would be recommended….eating enough to feel satisfied, but not full as this could lead to a stitch or digestive symptoms occurring.
Dried vine fruits (raisins, sultanas and currants) are an excellent source of quick release carbs with a small box (28g) containing approx. 22g natural sugars
BUT…If choosing dried vine fruits as an energy source for endurance running, remember raisins and currents go through a natural drying/dehydrating process, however sultanas are typically coated in an oil-based solution prior to drying to speed up the process…so choose wisely
When completing an endurance event from Half Marathon to ultra-distance it is important to PRACTICE PRACTICE PRACTICE you nutrition strategy during training
IF IN DOUBT….DON’T!! In other words…be nutritionally self-sufficient during endurance events and DON’T have any food from the official stations, unless you have done your homework, found out what is available and TRIALLED it beforehand in training.

RELATED TOPICS

Race Day Success: Nutritional Strategies

Food For Pre-Training

Food For Snacks For Runners

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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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! BOOK HERE!

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.

Happy Running!

Karen and Aileen

www.runnershealthhub.com

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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Nutrition for Strength Training

Gone are the days when runners just go out and run…. most runners tend to include many different training approaches

BUT…do you consider what to eat for the different styles of training you do?

There is a lot to cover so in this episode we talk about WHAT and WHEN and HOW MUCH to eat for your STRENGTH TRAINING days. We:

Give an overview of strength training and how it is thought to support running
Focus on some food and nutrition recommendations to support strength training
Discuss how to put the recommendations into practice for YOUR training

SHOW NOTES

(06:13)

Outlining various ways in which strength training is thought to support running performance including:

Running Economy - the amount of oxygen (O2) the body uses to maintain a certain pace
Sprint speed
Lean muscle mass
Power

Also, DID YOU KNOW…..

Heavy resistance training (HRT) and plyometric training (PLY) are the most common strength training methods used by distance runners apparently…..Plyometrics being the jumping action during exercise for example jump squats.

(10:37)

Discussing the TWO key macronutrients known to support strength training. Namely:

Carbohydrates
Protein

Concentrating on Carbohydrate and its influence on strength training including:

Maintaining training performance
Helping recovery post-training
Facilitating glycogen replenishment for future training sessions

NOTE: It is recommended that when completing strength training no more than 4g/Kg/Body Weight per day (BW/d) should be consumed to help optimise training performance and adaptations.

BUT…it is still important to ensure adequate energy intake overall. REMEMBER…if/when in energy deficit the body will breakdown muscle to use the protein for energy production!! So any strength training efforts could be in vain!!

(13:58)

Concentrating on Protein and its influence on strength training including:

Increasing muscle mass (hypertrophy)
Limiting risk of muscle injury
Muscle repair
Muscle remodelling

NOTE: An intake of between 1.6 g/kg/BW/d and 2.2g/Kg/BW/d of protein is required to maximise fat-free mass gains when completing strength/resistance training in bodybuilders/weightlifters.

BUT….runners would not be aiming for the upper level as this could potentially lead to increased hypertrophy (or muscle bulking), which is NOT the desired outcome!! Lean muscle mass is generally the aim of strength training for runners.

We believe that between 1.6g-2g/Kg/BW/d of protein would be suffice for most runners completing strength training.

REMEMBER… the even spread of protein servings over the course of the day is recommended to maximise Muscle Protein Synthesis (MPS) over a 24hr period aiming for approximately 20g of protein per serving.

(18:47)

FEMALE FACTORS

It is recommended that midlife females should consume approx. 1.6g/Kg/BW/d of protein to help MAINTAIN muscle mass because we lose muscle at quite a significant rate as we age. Preserving muscle mass can help slow this process…although it cannot stop it!!
Some studies have observed that females focusing on physique-oriented sports (for example body building/weight lifting) consume between 160-415 g/day (2.8-7.5 g/kg) of CHO compared to their male counterparts who consume between 243-637 g/day (3-7.2 g/kg). So, at the lower end, where energy restriction may be observed/the aim - females consume LESS carbohydrate (CHO), however at the upper end where hypertrophy is potentially the desired outcome - females consume MORE CHO than their male counterparts. This is possibly because it is genetically easier for males to “bulk up” than females.

(24:19)

Carbohydrate for strength training

Studies have shown that only 24% – 40% of muscle glycogen is depleted during a standard session of resistance training so, although carbohydrate intake is important for strength training, a HIGH intake of CHO on a gym day is not essential!!

BUT…when in a state of low energy availability, for example following an overnight fast, there is evidence that insufficient carbohydrate intake could impair performance during strength training.

So, if you go to the gym first thing in the morning then having a CHO rich snack or light breakfast beforehand may benefit training.

Food ideas to consider pre-training include:

A banana
A small amount of overnight oats or porridge made with oat milk or another milk alternative
A couple of dry oatcakes…or maybe you could mash some banana on top
An apple or pear

NOTE: It is NOT essential to have a carbohydrate snack immediately after training BUT…ensure adequate amounts of CHO (approx. 3-4g/Kg/BW/d) is consumed throughout the day

Carbohydrate choices to include:

Wholegrains e.g. brown rice, quinoa, whole grain couscous, millet, amaranth
Legumes e.g. lentils, beans, pulses
Root vegetables e.g. sweet potato, beetroot, squash, swede, parsnips, carrots

(32:08)

Protein for Strength Training

Guidelines suggest having approximately 1.6g/Kg/BW/d of protein but with each serving containing no more than 20g of protein split into approximately 5-6 portions throughout the day. This could be:

A portion with each meal = 3
2-3 protein snacks throughout the day and evening

NOTE: It is recommended that one of the protein servings to be consumed immediately after a strength training session because MPS is enhanced when protein consumed within the first 30 minutes post strength training.

This could be a good time to have a protein shake because it is:

Portable
Easy to consume
Easy to digest and absorb
Contains an appropriate amount of protein per serving

Something to consider!

REMEMBER to choose protein foods containing the Branched Chain Amino Acids (BCAAs), especially Leucine, which is known to be the master trigger of the muscle building cascade.

Protein foods containing BCAAs include:

Meat, poultry, and fish
Eggs
Dairy products, such as milk and cheese
Nuts and seeds
Soy products, such as tofu and tempeh
Legumes, including beans, peas, and lentils

(37:36)

ACTION POINT to consider putting into place:

An easy one is to ensure that you have a carbohydrate snack BEFORE you do any strength training…and be CONSISTENT in this.

As runners it is easy to forget (or maybe not bother!) because you are used to getting up and running in the fasted state.

BUT this is not beneficial for strength training. So, remember to have that banana or whatever food choice best suits YOU!

(38:36)

KEY TAKEAWAYS

1) Strength training could support your overall running performance in several ways including:

Improving running Economy
Improving sprint speed
Improving lean muscle mass

2) Both Carbohydrate AND Protein are important for supporting strength training:

Carbohydrate for maintaining performance and energy recovery following a training session
Protein for Muscle Protein Synthesis, muscle repair, remodelling etc

3) The recommended daily intake of CHO when completing strength training is no more than 4g/Kg/BW per day

4) The recommended daily intake of Protein when completing strength training (to build lean mass) is approx. 1.6g/Kg/BW/d

5) Remember to spread your protein and CHO intake throughout the day, ensuring you include complex carbohydrate food sources and approx. 20g protein per serving. Aim for 5-6 servings of protein throughout the day.

6) If completing your strength training first thing in the morning - have a quick release carbohydrate snack before you train to help maintain performance throughout your training.

Related Topics:

Protein Powders: Do Runners Need Them?

Muscle Mass to Power Your Running Performance

Stamina for 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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Endurance Runners are at a high risk of Bone Stress Injuries. Being aware of the risk factors and having a strategy to help prevent bone stress injuries or fractures is vital.

Today we’ll share why being a runner puts you at risk, what key nutrients are vital for bone health and some training hacks to help you have good bone health and avoid an injury which may take you out of training for a long time!

Today we are going to talk about:

Why are endurance runners at risk of bone stress injuries
What are the key nutrients for bone building
How to approach your run training plan to promote healthy bones

SHOW NOTES

(02:41)

Why bone health is so important for mid-life female runners.

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, which increases their risk of bone injuries.

(05:21)

Bone Stress Injuries – intrinsic and extrinsic risk factors

(06:08)

Underlying health factors for Bone Stress Injuries in runners may include:

health conditions that reduce bone density (such as osteoporosis)
poor nutrient status which underpins poor bone health
prior stress injury to the bone
training related– duration/distance/rest & recovery or perhaps poor biomechanics or running technique.

(07:48)

Bone re modelling and which groups of runners may be at risk of bone stress injuries due to their training approach:

· All year-round runners: the serious recreational runners, who run long distances week in and out, without rest days or scheduled rest weeks. So, there is the potential for repetitive over loading.

· Seasonal recreational runners: they take on a challenge and ramp up their training too quickly. Rapid increases in training loads may increase the risk of running injuries.

· Runners who ignore niggly injuries which develop into BSI’s. BSI’s typically occur 3-4 weeks after a major workload error – we may not even realise we have an injury or perhaps we ignore the niggly pain associated with it – so if we keep training and loading the bone we may be exacerbating the problem and slowing down the bone remodelling process.

(13:57)

Considerations about the bone remodelling timeline and how rest periods may help prevent excessive micro damage.

(20:52)

Nutrients to support bone building.

To support healthy bones, it’s key to a healthy body composition, eat enough for energy expenditure, and follow an anti-inflammatory food plan. Under eating or calorie restriction potentially down regulates IGF-1 (insulin like growth factor required) which is required or bone modelling. It’s also important to focus on the nutrient content of your food i.e. nutrient dense food containing bone building nutrients. Inflammation drives bone loss so following an anti-inflammatory food plan and being a healthy weight will both support a healthy inflammation status.

Bone building nutrients include Protein, Calcium, Magnesium, Vitamin K2, Vitamin and Collagen.

(25:38)

Protein

Protein stimulates IGF-1 growth factor, supplies essential amino acids for collagen production (bone matrix) and will also help build/repair lean muscle mass (key for weight management).

Post-menopausal protein requirements are 1.2g-1.6g protein/kg/body weight per day. You do not need to calculate/count protein but please ensure you eat adequate protein at every meal and snack. As a guide ¼ plate or palm sized portion at meals and half this amount at snacks. It’s best to spread you protein intake across the day so please don’t miss protein at any meal/snack.

(26:39)

Structural Bone Building Nutrients

Calcium is the nutrient most of us associate with bone health and mid-life women require 1200-1500 mg/day from food and supplements – worth bearing in mind that we typically absorb only 50% of calcium so ensuring you are consuming enough is vital. Calcium sources:

Calcium: dairy, tinned fish with bones
Calcium plant sources: green leafy vegetables, almonds and sesame seeds, dried fruit, pulses, fortified foods (e.g. plant milks, tofu), seaweeds

Magnesium supports the absorption of magnesium and food sources include wholegrains, nuts and seeds, pulses, leafy veg, cocoa/cacao

Vitamin K2 activates osteocalcin and directs calcium to the bones and away from soft tissue. Food sources include: liver, jarlsberg cheese, egg yolks, natto (Japanese fermented soy).

Vitamin D - it’s important to get your Vitamin D status tested for bone health.

Vitamin D: sunlight, oily fish, egg yolk, mushrooms, fortified foods

Collagen is also important for the formation of bone matrix – we have an episode dedicated to collagen E 117

(32:14)

Consider booking a Personalised Supplement Review

(35:35)

How to approach your run training plan to promote healthy bones

(39:33)

How to promote mechano adaptation to support minimising BSI risks

Mechano adapation is defined as bone structure adaptation in response to physical stimuli such as exercise.

Bone responds best to high magnitude loads introduced at high rates.

Weight bearing activities including impulsive loading and some degree of intermittent, explosive jumping and/or sprinting with rapid changes in direction, have the greatest osteogenic (bone building) potential.

Distance running does not necessarily encourage stimulation of bone building cells. Continuous repetitive loading can lead to bone cells losing mechanosensitivity so they become deaf to stimuli from bone loading.

The implication is that after a few minutes of running, bone cells find the monotonous, unidirectional loading to be boring and they stop responding. So this isn’t good news for a distance runner who is running repetitive linear miles.

It means we can’t rely on distance running alone to support mechano adaptation for bone health, however there are things we can do:

· Having a rest period of 4-8 hours enables the system to regain mechanosensitivity and after that period, adding in a few minutes of bone-centric exercise (e.g. plyometrics) may generate further bone adaptation.

· Another consideration is using periodisation to promote mechanosensitivity. There was an animal study which compared 2 groups – one that received continuous loading for 15 weeks versus a periodized approach of two 5-week blocks separated by a 5-week ‘rest’ period. In a running scenario, clinically, “rest” would involve other conditioning activities (such as cycling, swimming, water running) that load alternate skeletal sites, so you would be changing activities rather than totally resting.

· Aiming to reduce your loading would be to consider adding in one or two treadmill training sessions per week as this may help lower tibial bone strain compared to overground training.

· Gait retraining may be helpful for runners with repeat BSIs and involves implementing techniques to reduce Ground Force Reaction (GRFs) and/or bone accelerations, there doesn’t seem to be a lot of evidence to support gait retraining but that doesn’t necessarily mean it isn’t supportive, so take advice from your physio.

(44:51)

One Key Action Point: Add some multi-directional/plyometric exercises into your weekly training plan whatever your distance and volume of training is.

Other Resources

Preventing bone stress injuries in runners with optimal workload

Acute:Chronic Work Load

HEALTHY BONES HEALTHY YOU by Lara Pizzorno

(45:45)

Key Take Aways

It’s possible to minimise risks of BSI’s by considering extrinsic (being the load applied to the bone), and intrinsic factors (the strength of the bone which may be affected by nutritional status) and underlying health conditions).
Every runner should have at least 1 full rest day per week.
If you run 12 months of the year, consider adding 1 week of full rest every 3 months as a minimum.
If you are a seasonal runner, plan to start your training with a conditioning phase and carefully plan how your training progresses so you are not outing undue loading stress on your bones by training to hard, too fast or too long over a short period.
Every endurance runner would benefit by adding plyometric exercises into their weekly training plan – remember this includes weight bearing and multi directional activities including explosive jumping and sprinting with rapid directional changes.
Your food plan should include abundant sources of PROTEIN, Calcium, Magnesium, K2, Vitamin D, Collagen to promote bone building.

Related Topics:

Bone Health for Runners Part 1

Endurance Running and Immune System

A Focus on Collagen

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

Healthy Bones Healthy You! Build Strong, Vibrant Bones Naturally to Rewrite Your Aging Story and Live Without Limits

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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 Acetate is the most important of the SCFAs as an energy source in skeletal muscle (during endurance exercise)
SCFAs are thought to help protect muscle mass…again Acetate is thought to be the most important SCFA here. As we age muscle mass reduces, therefore an increased intake of fibre in older age may help protect SCFA status, thus help protect muscle mass as we age
Some lactate that we naturally produce during exercise is returned to the gut where it is converted back into SCFAs by Vioenella bacteria…so, helping provide additional SCFAs!.

(38:47)

Highlighting some additional ways in which fibre may support sports performance either directly or indirectly. It may:

Lower body mass
Increase lean muscle mass
Improve glucose balance
Increase muscle strength

(42:37)

KEY TAKEAWAYS:

It is important to remember that the information on nutrition in sports and exercise is forever evolving, which means we need to keep up to date with the latest evidence-based data
For many, this constant change can lead to confusion on what is the correct food and nutrition choices for their individual health and running needs
There is SO much information out there in the media, but how much of it is evidence based and factual rather than being sensationalist?? This can add to people’s confusion and potentially lead to them making the wrong choices!
Remember OTS and RED-S are conditions that any runner could inadvertently develop due to a lack of understanding of their energy needs, resulting in Low Energy Availability for health and training
Dietary Fibre is known to have many general health benefits, but for sports performance: it may support some individuals, but be detrimental to others. When consuming any fibre rich foods around training: start low and build up to help reduce the risk of any detrimental effects on training and performance
If you are feeling confused about much of the information out there on social media and magazines about what you SHOULD and SHOULDN’T be eating for your running then get in touch with us at hello@runnershealthhub.com where we can have a conversation with you and try to alleviate any concerns you may have

Related Topics:

The Performance Effects of Overtraining Syndrome

Eating Enough to Run

Spotlight on Probiotics for 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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

How do you navigate the menopause transition and enjoy your running?

We designed the Healthy Woman Healthy Runner Method as a way of helping midlife females manage the menopause transition whilst enjoying their running.

If you're finding that your usual way of eating and training isn't giving you the results you desire, and that the menopause is getting in the way of you enjoying your running, in this episode we share a snap-shot of our method with you.

We truly believe that you can’t be a good runner without being a healthy woman and in our experience midlife health changes and symptoms can be a limiting factor if not managed effectively.

We don’t want women to suffer the experiences we had going through peri menopause and post menopause – so that was our driving force.

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! BOOK HERE!

SHOW NOTES

(02:22)

What led us to developing the Healthy Woman Healthy Runner Method.

We noticed that there were some common problems, frustrations and challenges that the women who work with us were experiencing.

Women tell us that peri-menopausal symptoms get in the way of them enjoying their running and indeed can affect their running performance too.

Typically, they notice a change in body composition. They may gain weight or notice there is a change in body composition i.e., more fat and less muscle – they feel flabby.

They may also be noticing more aches, pains and niggly injuries. They feel tired all the time and their sleep may be affected by night sweats and hot flushes. They may also be having erratic periods.

Every woman has a different experience, but when you are used to feeling good, these changes can have a negative impact and can lead to losing your running mojo. Unfortunately for some women this phase can be prolonged and extend into the post menopause phase of life.

Often women want to make the necessary health and lifestyle changes but don’t know in what order to make those changes.

(06:30)

The lifestyle challenges facing mid-life women and how it may impact them in resolving menopausal symptoms with nutrition and lifestyle changes.

Many women are juggling a busy family life with children, elderly parents, their partner, their work, a social life as well as trying to be fit and healthy too … and if you are a runner you’re trying to fit in training and perhaps some races too.

Women were telling us that they wanted to find a way of managing their menopause so they could be a healthy weight, combat low energy, choose the best food for their life stage and their running but do it all in a very easy way to fit in with their busy lives.

(10:00)

An overview of the Healthy Woman Healthy Runner Method

There SIX modules organised in specific steps. We’ve pulled on all our experience of working with clients and our personal learning and research to create a METHOD which is straightforward and simple to apply.

Everything we share with you in the podcast is about developing great health and supporting you in your running performance … what we are aiming to do with HWHR is distil all our advice into a simple and easy to implement process.

The frustration for us is that there is a lot of generic educational menopausal advice out there in the world. Some of it is very helpful from a foundational nutritional view-point. Some of it falls into the “magic bullet” zone … which we do not advocate.

We truly believe women need a holistic and personalised approach to managing health in mid-life.

The style of the programme involves us guiding you through the steps in a group setting PLUS we include 3 x 1:1 sessions so we are able to offer some personalised nutrition advice too.

The six modules which our method is based on ARE: STRATEGY FOR SUCCESS - SHAPING UP - HORMONE RESET - ENERGY FOR EVERYTHING - EATING FOR RUNING RESULTS – MAINTAIN and FINE TUNE.

(13:11)

Module 1: STRATEGY FOR SUCCESS

We believe success begins with being programme ready!

We start with helping you get fully prepared and in the zone to become a Healthy Woman Healthy Runner. It’s important to know where you are starting and what you want to achieve during our time together.

We’ll take you through a simple Self-Assessment and Goal Setting Process to help you become really clear on why you choose to be a Healthy Woman Healthy Runner and what you wish to feel, be and do by the end of the programme.

We’ll also be guiding you through our Healthy Woman Healthy Runner Lifestyle Audit so you are able to easily choose which lifestyle areas to upgrade to support your health. With all your preparations in place you’ll be set up for success.

(15:31)

Module 2: SHAPING UP

We help support you in understanding your ideal healthy body composition and we will quickly and effectively support you in getting the NUTRITION BASICS in place and we’ll be helping you to DESIGN YOUR HEALTHY WOMAN HEALTHY RUNNER PERSONALISED NUTRITION BLUE-PRINT – you’ll learn what to eat, when to eat and how much to eat – so that you are

· optimising macronutrients,

· balancing blood sugar,

· assessing your food intake to meet your energy requirements,

· learning how to adapt your plans for different routines and for socialising.

This module includes a 1:1 session so we can support you in personalizing your nutrition plan. All of this is based on what a mid-life woman requires for optimal health i.e., what you need at this stage of life is different from requirement of a younger woman.

By the end of this module, you’ll be feeling more energised and noticing some positive changes in your body shape.

Module 3: HORMONE RESET

We’ll Guide you through a 14-day Hormone Reset Food Plan designed to support your liver and digestive system and promote balancing of female sex hormones.

Our simple and delicious food plan supports you in eliminating toxins, excess hormones and triggering resistant weight loss. We’ll help you to easily add phytoestrogenic foods to your daily food plan to support hormonal balance and help you to minimise peri menopausal and menopausal symptoms.

“Our aim is for you to feel light in mind and body and for your energy levels to soar”.

(19:29)

Module 4: ENERGY FOR EVERYTHING

We need high energy for family life, for work, for socialising and for running. You’ll have already put nutrition practices into place to help promote high levels of energy, however there may be other reasons for fluctuating energy levels, so we’ll help you work out what is draining your energy and then help you put into place Restorative Rituals to support your sleep, rest and minimise stress and have enough energy to run!

(20:33)

Module 5: EATING FOR RUNNING RESULTS

Great running is probably what is your big motivator, however it’s vital that you have all the other nutrition and lifestyle pieces in place so that you can gain the most benefits from performance specific nutrition.

It’s time to introduce athlete plate balance specific to your training days alongside nutrient timing pre, during and post training and racing. We’ll coach you through designing eating plans for the different types of training days you have.

The aim of this module is to “Optimise your running results using nutrition as your secret tool to give you the edge! Whatever it is you are aiming for we help tailor a food plan to support you. E.g. PB? Distance? Speed?

(22:55)

Module 6: MAINTAIN AND FINE TUNE

We round up ensuring you have everything in place to set you up for long-term success as a Healthy Woman Healthy Runner. In this phase we are focusing on helping you finetune and maintain everything you have been learning about ad practicing. We want you to Be a Healthy Woman Healthy Runner for LIFE.

(24:02)

How do we make the method easy to implement

When we developed the HWHR Method we had the busy woman in mind, that is why it is a step-by-step approach we take over 90 days…so you have plenty of time to incorporate the simple changes into your busy daily life. Each step will build on the previous one to keep it manageable for you.

Each module focusses first on WHAT to do and WHEN to do it – we do the thinking for you, so you have a simple step by step approach – then we concentrate on the HOW to do it with tips and practical support.

We DO like to explain WHY we are suggesting the steps, however we keep the explanations concise and to the point to maximise time efficiency.

Many of our clients have listened to our podcast for many episodes so they already know the WHY and they come to the HWHR Method to get support on implementation and personalisation.

There are many programmes available to work through on your own, some of which are very good, but we realise that some women need more. They need the contact, interaction and accountability to stay on track.

With the Healthy Woman Healthy Runner Programme we are there to support you and encourage you throughout. There are Live Q&A sessions and small group training sessions to help keep you engaged plus 1:1 Sessions to give your personalised support. If you are part of the Healthy Woman Healthy Runner programme you will never feel that you are “on your own”.

(26:13)

Join us for four next Free Healthy Woman Healthy Runner Training or get on the Wait list for the next Healthy Woman Healthy Runner programme

(28:52)

Final Thoughts

When women approach the menopause transition … their usual way of eating and exercising seems to stop working! Everyday healthy eating and regular running is no longer enough to maximise running performance, to minimise injury and maintain a good body composition.

Women of “our age” require to be more strategic, focusing on balancing hormonal health with targeted nutrition, lifestyle and fine tuning their exercise plans.

We imagine you’ll know the theory. Are we right?

It’s the putting it into practice which is the tricky part of being a Healthy Woman Healthy Runner.

The “magic” in how we deliver our Healthy Woman Healthy Runner METHOD is that we make it light for you and our METHOD includes a combination of 1:1 coaching and group sessions plus mini videos and resources … so we have everything covered.

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! BOOK HERE!

Related Topics:

Love Your Liver

Hormone Health in Mid-Life

Perimenopause and 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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

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:

Setting a positive mindset to help you make a good start
Creating the foundations for a healthy kitchen environment
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.

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

(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 plan:

· Establish a meal routine

· Manage portion sizes and plate balance

· Make sure you are well hydrated

All are simple concepts, but they are easily taken off track with extended holiday periods, just because we are out of our normal routines. Get all three right and you will create a good foundation for blood sugar balance and cravings for unhealthy foods will disappear and energy levels

(27:28)

Suggestions on spacing your meal timings and healthy portion control tips.

(28:59)

A reminder on how to easily optimise your everyday hydration.

(30:48)

Our Suggested Action after today’s episode.

(31:56)

KEY TAKEAWAYS

There are 3 areas to consider when it comes to kickstarting your healthy eating plan – MINDSET, ENVIRONMENT and HABITS

MINDSET – our suggestions are to have a gentle January, think about how and what you’d like to FEEL, BE, DO in 2023 so you can create a health vision and intention to support your motivation around your running and nutrition goals and action plans. Be open to preparing and planning and taking a step by step approach to help you achieve all you desire. Drop any guilt around your past health and nutrition choices and make a START.

Consider how you can create a HEALTHY KITCHEN ENVIRONMENT by cleaning out your fridge/freezer and larder – it’ll help you create space for magic!

The first HABITS to establish or re-establish are having a regular meal routine, managing portion sizes and plate balance and optimizing everyday hydration – this will support your blood sugar balance, helping to maintain energy levels, keep your mind clear, stop hunger pangs, and balance hormone levels … when you do that everything is possible as you’ll feel fabulous!

BOOK YOUR PLACE on our next FREE Healthy Woman Healthy Runner 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! BOOK HERE!

Related Topics:

Nutrition Basics for ALL Runners

In a Runners Kitchen

Smart Food Prep for Runners

Healthy Fast Food For Runners

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

New Year, new health and fitness goals. A time when runners feel inspired to make changes but don't know how to make them ACHIEVABLE.

A New Year tends to be a time when people set new intentions…a time for looking forward…not back. So, this episode is for you if you are considering new goals but just don’t know how to start….the motivation is there….BUT…how do you make your goals doable and achievable???

We give you some ideas of how to approach goal setting so you can ACHIEVE your 2023 nutrition and performance aspirations…so listen in for some great ideas…it is better than trying to “go it alone” and potentially failing!!

We talk about

WHY setting goals is important in creating change
Introduce the BIG ROCK theory then look at
Look at HOW to implement the BIG ROCK theory to help you achieve YOUR goals

SHOW NOTES

(04:34)

Introducing you to some reasons WHY setting goals is important in creating change.

We believe it is best to start by thinking about your TOP desire or achievement for 2023.

Is it linked to your:

Running goals – for example: attaining a PB, entering an iconic race, becoming a trail runner

Nutrition goals – for example: fuelling effectively for training and races, following a ‘real food’ plan CONSISTENTLY

(09:12)

Outlining how setting goals could be helpful to you in achieving your 2023 nutrition and running goals. Goal setting may:

Provide short-term motivation for your long-term vision or goal
Guide your focus and keep you on track
Create accountability to yourself but also to others if you choose to share your aspirations

The SMART approach to goal setting is well-recognised and helps individuals ACHIEVE! We introduce you to this SMART concept:

Specific - what is it you want to achieve? Eg. distance, time (BP), run an iconic race

Measurable - how will you monitor your progress?

Achievable - in the time frame you have

Realistic - what could get in the way? Eg. work, family

Timely - when do you want to achieve it by?

(16:24)

Telling the BIG ROCK story and then explaining what the BIG ROCKS, PEBBLES, and SAND represent in life:

BIG ROCKS – guiding principles, the non-negotiable goals. For example: a balanced plate at each meal

PEBBLES – things that matter in life but that you could live without such as daily habits and choices you make. For example: watching TV, going to the cinema

SAND – they tend to be less important. They are the ‘fillers’ or mundane tasks that can get in the way of achieving the BIG ROCKS. For example: doing the housework, admin tasks, doing the ironing

If you spend too much time on the sand tasks then CHANGE WON’T HAPPEN!!

(28:39)

Considering how the BIG ROCKS theory could be implemented to support you in achieving YOUR goals. You may just have one BIG ROCK or you may have several you would like to focus on. We outline some questions to ask yourself including:

What do I currently spend most of my time on?
What are the TOP 3 things I would like to improve upon regarding performance, fitness, health, nutrition
Out of those TOP 3 things – what is the ONE most important thing I desire?
What BIG ROCK (s) would help me achieve that ONE THING?
What would I need to change to put that BIG ROCK into place?

REMEMBER, you may need to ditch some pebbles or sand to find space for the BIG ROCK!

(33:43)

Encouraging you to determine WHY you want to achieve a particular goal. Once you have determined the WHY then:

Make a commitment to yourself
Plan, schedule and practice – almost becoming a RITUAL
Remember it is non-negotiable! Your boundaries around your BIG ROCK are unshakable
REFLECT after a period of time to determine if the ROCK is serving you
Continue or change your BIG ROCK

(36:15)

ACTION POINT

Consider WHAT the ROCKS, PEBBLES AND SAND are in your life
Take a little bit of time to write them down and see what comes up for you!!
Reflect on what you have written
Only when you are ready, then begin to PLAN the change you want to happen!!

(37:48)

KEY TAKEAWAYS

A New Year tends to be a good time to set new intentions…a time for looking forward…not behind
Remember to include small steps towards reaching your ultimate goal
Keep your goals SMART: Specific, Measurable, Achievable, Realistic, Timely
Think about the BIG ROCKS theory and consider the BIG ROCKS, PEBBLES and SAND in your life
Sift out the sand that is getting in the way of you embarking on and attaining your BIG ROCKS
Remember…your BIG ROCKS are non-negotiable….other things in life (the pebbles and sand) need to fit around your BIG ROCKS….in order for CHANGE to be CONSISTENT and PERMANENT!!

RELATED TOPICS

The Why of Sports Nutrition

Food Planning for Runners Part 1

Food Planning for Runners Part 2

Recommended Links

Healthy Woman Healthy Runner FREE Training

Healthy Woman Healthy Runner Waitlist

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Winter health aims for runners: 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 vesselsIntroduction

Related Topics:

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

Looking after your immune system during the winter we share practical tips to help keep you safe and warm.

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, spinningIntroduction insert

Related Topics:

Endurance Running and Immune System

Why do runners need Vitamin D

A Spotlight on Vitamin C for Runners

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

How to avoid totally derailing your runners healthy food and training plan and still have some festive treats.

Christmas is almost upon us and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun.

BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performance.

So, here we give some HINTS and TIPS on 3 key areas of health to help keep you running into and through Christmas.

Eating Hints and tips:

Did you know that over half of the increase in body weight during adulthood is thought to take place during the Christmas holiday period.

1.Follow the 80:20 rule: eat healthy 80% of the time and indulge in something you enjoy 20% of the time. Now this could be observed on a daily basis, so having a small amount of a “Christmas food” that you like each day.

2.Manage portion size: remember plate balance – ¼ plate protein, ¼ plate CHO, ½ plate vegetables. This is a very simple but essential and effective way of helping manage weight gain over the Christmas period.

3.Make your own food – by making your own foods you can manage what ingredients you use. You can also adapt recipes and substitute certain ingredients for healthier option for example replacing white sugar with coconut sugar or honey

4.Avoid Grazing – try to influence when you will have meals or healthier snacks. This may help manage blood sugar levels and appetite

5.Share or give away the foods that you want to avoid – if you find it difficult to ration yourself with chocolates, cakes etc then share them with friends and neighbours. Or if you know of people who are happy to eat these foods on an odd occasion, give them the ones you can’t resist.

6.Freeze left over or excess food – generally we always over buy at Christmas time therefore we are left with SO much food once the guests have left. As a result, it is really tempting to eat it because we don’t want to waste it. So, use the freezer…most foods can be frozen and will keep in the freezer for up to 3 months. Just defrost as you need it.

Drinking Hints and Tips

Did you know almost two-thirds (61%) of drinkers in the UK claim they over-indulge on alcohol over the festive season

1) Alternate each drink with a glass of water - this could reduce the amount you drink overall but also reduce the dehydration associated with alcohol..

2) Stock up on non-alcoholic alternatives - for you and any other guests who may want to limit their alcohol intake. There is now a wide variety of wines, spirits and beers to take advantage of so it’s really easy.

3) Always use a measure for spirits or wine – aim not to free-pour because it can make it almost impossible to know exactly how much you are drinking.

4) Downsize your drink by serving in a smaller glass - this can make all the difference, especially for wine because as we know wine glasses seem to be getting bigger and bigger.

5) Avoid topping up your glass or letting anyone else top up your glass – try to finish one drink before pouring another. This way you can track your intake over the course of the evening more easily.

6) Ensure you EAT before drinking - whether you are entertaining at home or going out. Drinking on an empty stomach is known to hasten the cerebral and physical effects of alcohol

Running Hints and Tips:

Did you know that over the Christmas period there is generally a change in most people’s routine, which can result in a change to an individual’s training routine.

1.Consider reducing the amount of endurance runs you do - include more skill-based training. For example hill drills and interval/tempo sessions, for HIGH effort, LOW time.

2.If you are an evening runner, consider moving training sessions to the morning - so you can still meet up with friends and family.

3.Get adequate sleep – If you know you are going out one or two evenings in a week, ensure you go to bed a little earlier on the nights you are not going out…especially on the nights following an evening out.

4.Write out a Festive Training Plan – or find a training plan online. Research suggests that having a training plan during the festive period could be a strategy to avoid weight gain.

5.If you can’t run…walk – if running is just not possible, go for a walk instead. The important thing is to be physically active in some way.

6.BUT, don’t beat yourself up if you cannot achieve what you would like to any given day. Let yourself off the hook but then get back on track as soon as you can.

KEY TAKEAWAYS:

1.Follow the 80:20 rule: ie. eating healthy 80% of the time and indulging in something you enjoy 20% of the time.

2.Don’t skip breakfast – this may lead to you making poor food choices and/or eating too much later in the day

3.Alternate each alcoholic drink with a glass of water - this could reduce the amount you drink overall but also reduce the dehydration associated with alcohol.

4.Downsize your drink by serving it in a smaller glass - this can make all the difference, especially for wine because glasses are so big these days

5.Reduce the amount of endurance runs completed and include more hill drills and interval/tempo sessions – high effort, low time.

6.But really, I think the most important message is: don’t beat yourself up if you cannot achieve what you would like to on any given day. Let yourself off the hook but then get back on track as soon as you can.

Related Topics:

A Focus on Festive Foods

On a Runners Plate at Christmas

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

How do you manage your running performance and body composition when there are so many festive foods and drinks on offer?

There is a potential to overindulge at Christmas time, when what you really want to do is retain your healthy eating and training plan to maintain your running performance and/or body composition.

Maybe you have a race early in the new year and you don’t want to be “knocked off plan”? If so, then this episode is for you!

We will share our kitchen tips and plans for a healthy and active Christmas/holiday time to help inspire you to “stay on track”.

SHOW NOTES

(05:33)

Introducing the topic and outlining WHY we have chosen this topic to discuss:

For many runners the festive season can bring with it FEAR….fear of making poor food choices leading to body composition and training becoming compromised. This may be an especially real fear (or at least a concern) for any runner having a race or event in the calendar early in the New Year.

So, the principal aim of this episode is to try and alleviate the fear and potential anxiety around Christmas eating by giving some of our food (and drinks) ideas to help you stay on track.

(10:00)

Thinking about ideas of how to keep family and guests happy when entertaining at Christmas time. Everyone has their own ideas around food and have their own food preferences. So what do you do to ensure everyone enjoys what you cook whilst still ensuring it is healthy, nutritious and will support YOUR run training?

· Ensure there is lots of choice

· Hide vegetables in a soup as a starter

· Include a rainbow of vegetables alongside the main course

· Have a sweet potato mash as well as traditional roast potatoes on the table

· Include a vegetarian/vegan choice….just in case!!

· Pair dessert with some Greek yogurt instead of cream

· Have a cheese board OR a dessert….do you really need both??

· Include mocktails, kombucha and WATER as alcohol alternatives

(18:24)

Explaining what “Pigs in Blankets” are for those who do not know!!

Then delving into the running performance benefits of turkey including:

· Supporting recovery following training

· Supporting muscle protein synthesis

· Supporting muscle repair and remodeling following exercise

(20:57)

Looking at alternatives to turkey on Christmas Day including:

· Lentil and Mushroom Loaf

· ‘Rita’s’ Roast Beef

· Mushroom and Quinoa Nut Roast

(27:27)

Considering some dessert highlights and WHEN to eat them to help support your run training.

Some desserts discussed include:

· Mince Pies

· Christmas Pudding

· Trifle

· Chocolate Mousse

BUT….remember portion size!!

(36:04)

Considering some alcoholic and non-alcoholic drinks that will be on Karen and Aileen’s Christmas tables this year:

Alcohol Beverages:

· Bubbly

· Wine

· Port

Non-Alcoholic Beverages:

· WATER

· Kombucha

· Mocktails including:

Sage Sour
Cranberry Crunch

Remember….you are in the driving seat regarding WHAT and HOW much you drink (and eat!!). Try not to succumb to pressure by others!!

(46:21)

Having fun discussing some gift ideas that any midlife female runner would LOVE to receive at Christmas time.

These gift ideas are definitely a “would appreciate receiving” not a “need to have”.

Life is tough for so many people at the moment and we would not want to trivialise that. We believe in the motto:

“I have enough, I do enough, I am enough”

So, this gift list is just a bit of fun, but may give you some inspiration if you do want to buy a little gift for your running partner, buddy or friend…or indeed for yourself! Some of our ideas include:

· Cushioned running socks

· A gift voucher for running kit

· Thermal and waterproof gloves/mitts

· A gift voucher for a sports massage or a coaching session

· Running poles – for those hills when trail running!!

· Organic vegetable or recipe box

· 1:1 nutrition consultation/package

(57:18)

KEY TAKEAWAYS

If you are at all concerned about overindulging at Christmas…just remember that you are in the driving seat…you are in control of the decisions you make
Don’t be pressurized by others because at the end of the day….you are the one who is training…you are the one who want to “perform” at your best whether it is just as a casual runner or if you have races or running events in the calendar occurring early in the new Year
Remember you can still achieve plate balance on Christmas Day and your food choices can still be nutritionally dense and support your training.
If you are partaking in alcohol then just remember to go for your Christmas Day run BEFORE you indulge and drink lots of water alongside the alcohol
There are lots of delicious non-alcoholic drinks if that is your preference including Mocktails, Alcohol-free wine, gin, beer etc, so don’t be pressurized into drinking alcohol if you don’t want to!
Finally….enjoy the day in whatever way gives YOU enjoyment rather than how other people think you should enjoy the day…BE STRONG…BE YOU!!

RELATED TOPICS

FOOD FOR...Winter Running

Running Through Christmas

Nutrition for Winter 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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

View Details

We spotlight 2 questions from listeners, the first is looking for advice on returning to training following a back injury/prolapsed disc injury. The second covers how to alleviate tiredness, the athletes food plate and how to focus on being leaner.

(03:23)

A background to Lesley’s question.

(05:32)

Aileen’s personal experience of disc injury and the treatment approach she took for recovery.

(09:31)

Aileen’s personal experience of reintroducing exercise.

(10:58)

The importance of consulting with a professional physical therapist and taking their advice over generic information on google!

(11:58)

Suggestions of some restorative exercise which may be considered under supervision of your professional physical therapist.

(14:09)

Rebuilding stamina during training to be race ready.

(18:01)

Aileen’s nutritional approach to using an anti-0inflammatory food plan and therapeutic supplements.

(19:40)

Pro inflammatory foods to eliminate or minimise during recovery.

(20:53)

Pro inflammatory cooking methods to eliminate or minimise during recovery.

(23:27)

Using anti-inflammatory food sources of omega 3 fatty acids

(25:17)

A reminder on adding in pre, during and post run fueling as your distances increase during training.

(29:56)

A background to Charlotte’s question.

(31:03)

How to check if you are eating enough for all of your activities including running.

(34:41)

Eating for blood sugar balance to promote even energy levels and avoid energy dips and slumps.

(36:47)

Everyday foundational nutrition and planning your food to meet TDEE and training requirements.

(39:28)

Discussing two potential nutrient depletions which may contribute to low energy i.e. B12 and iron status.

(41:26)

Three considerations on eating to be lean:

· Eating for energy balance

· Using carbohydrates strategically

· Optimising protein intake for mid life age phase

(46:37)

Sources of BCAAs branch chain amino acids

(48:04)

Adjusting your exercise plan to include the advice from ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP). When we get to midlife it’s important to complement our run training with resistance training and exercise with promotes flexibility and balance.

(51:37)

We're all individual, and that the recommendations we suggest today may not be suitable for everyone. So, if you do feel that you require a more personalised approach to your nutrition for, for your running and for any other health concerns that you have, please get in touch with us to discuss how we could work with you. You may book a free introductory call with us. We’d love to hear from you.

Related Topics:

Muscle Mass to Power Your Running Performance
Muscle Power in Midlife
Run Lean Run Fast
Protein Powders do Runners need them
Eating Enough to Run

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.

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.

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

This podcast uses the following third-party services for analysis:

Chartable - https://chartable.com/privacy

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Having a trip or fall is a runner’s nightmare! “How will this affect my training?” How can I get back to training quickly? Did you know nutrition could be your secret weapon? You can heal from inside out and make a speedy recovery with our Nutritional First Aid tips. You may pay the price later on for failing to pay attention to seemingly minor injuries.

This episode is for you if you’ve ever had (or worried about having) a trip or fall on a run and had to nurse a wound for longer than you’d wish. We want you to get back to full running strength as soon as possible!

SHOW NOTES

(02:22)

Aileen and Karen share their “gory” running accident stories.

(05:39)

With any injury early treatment is likely to save you time and pain in the longer-term. Getting help early and having a focused strategy for recovery will help towards enabling an early return to training. We focus on:

Immediate action
Nutrition to support wound healing
Awareness around avoiding running accidents

(05:47)

The first steps to take following a running accident. How to check the extent of your injury. Tips on cleaning and dressing wounds and how you may support yourself nutritionally in the first week following an injury.

(16:37)

The four phases on wound healing and how to support inflammation.

(19:07)

The basics of nutrition for wound healing and is food-based nutrition enough or should we consider supplements?

(21:48)

What to include in your nutritional fist aid kit.

(22:35)

Can the R.I.C.E (Rest, Ice, Compression and Elevation) approach help with wounds?

(31:03)

A little more on the phases of wound healing.

(33:35)

The aim of a nutritional approach to healing a wound is to support management of inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.

(34:36)

Key Nutrients to consider include:

Protein-rich foods such as meat, fish, eggs, cheese, lentils, beans and pulses will provide amino acids to promote the repair of cells, tissue and skin.

Vitamin C helps the body make collagen and is essential to wound healing because it helps the body form new tissue

Omega 3 fats and turmeric help manage pain, limit excessive inflammation and help to speed up recovery

(38:53)

The use of topical creams and ointments later on in the healing process i.e. when the wound is dry my help to promote healing. Suggestions are arnica cream, zinc ointment and aloe vera lotion or gel.

(43:10)

Minimising the risks of running accidents – our tips.

(49:00)

Footwear – considering how your running shoes may contribute to the risk of accidents and wearing the correct show for the terrain and the weather.

(53:32)

Our suggested ACTION after today’s episode is to stock up on the key nutrients for your nutritional first aid kit - consider protein powders, turmeric, omega 3s, vitamin C, collagen and some of the topical creams and ointments like arnica, zinc, aloe vera. If you need help choosing products please email us at hello@runnershealthhub.com.

(55:37)

Key Takeaways

If you have an accident when out running, please assess the extent of your injury before continuing on your run please check for:

a. Swelling

b. Pain

c. Open wounds

d. Is there a potential broken bone or stress fracture

e. Is there a potential soft tissue injury

Get help if you need it – attending to

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FOCUS ON...MCT Oil for Runners

You may have read a great deal in the media and in magazines about how MCT oil as a supplement could enhance your running performance.

As a result, maybe you are considering using it to support YOUR training. If so, then this episode is for you.

We outline exactly what MCT oil is and WHY it is thought to support endurance exercise….BUT….does it?...continue listening to find out.

We will:

Outline WHY we are talking about Coconut derived MCT oil today
Explain WHAT MCT oil is and how it is thought to support a runner….or not!
Give TIPS on how to introduce it into YOUR meal and supplement plan…if indeed it would be appropriate for YOU

SHOW NOTES

(08:01)

Uncovering WHY we chose to speak about this subject. Runners, just like the general population, are often looking for the “magic bullet” to help improve their performance as well as their general health. But we know the magic bullet doesn’t exist…although food and nutrition is known to help support health and performance.

BUT…could MCT oil support performance or not? This is the question we aim to answer from an evidence-based point of view beginning with some background information on MCTs and the evidence for their use in medical conditions including: liver dysfunction and malabsorption conditions including Coeliac and Crohn’s Disease.

In the 1990s the world of Sports Nutrition then began to explore the use of MCT oil as an additional energy source to the well-established use of carbohydrates….and it continues to be researched today.

(16:47)

Exploring WHAT Medium Chain Triglycerides (MCTs) are; in short, they are a form of saturated fats, which are generally synthesized from coconut oil and get their name from the length of their chemical structure.

Moving on to delve into HOW MCT oil may support a runner, if indeed it can!! A review paper written in 2022 suggests that, at present, the evidence for its use as an ergogenic aid is limited and not substantiated sufficiently for a nutritionist or other qualified practitioner to be recommending it.

This review paper and other research papers suggest some of MCT oil’s limitations may be due to its tendency to cause digestive symptoms when taken orally in amounts greater than 30g per serving. Some digestive symptoms are severe including” vomiting and diarrhoea mostly occurring during or following exercise.

(28:03)

Discussing MCT oil and its potential to support a healthy body composition. This is an area of research that has had more positive outcomes. An appropriate or optimal body composition would certainly help enhance a runner’s performance, therefore MCT oil may indirectly improve running performance. MCTs are thought to help maage body composition due to their ability to:

Increase satiety at each meal
Reduce food intake overall
Be burned as heat (thermogenesis) therefore very little deposited as body fat

(38:41)

FEMALE FACTORS

There is very limited information, however an older study (2003), having obese women as participants, concluded that MCTs (when compared to Long Chain Triglycerides) had more significant positive effects on:

Energy expenditure
Body composition
Fat Oxidation (the use of fat as fuel)

The same study also concluded that using MCTs instead of LCTs in a targeted energy balanced diet offered better protection from long-term weight gain and suggested this was due to MCTs effects on energy expenditure and fat-burning abilities.

BUT…this is data from one paper only and it is quite an old paper, however more recent research does appear to support this theory.

(41:20)

Providing some TIPS on introducing MCT oil into

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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:

Mitochondrial injury and how this contributes to post covid fatigue
The Aim of a Functional Nutritional programme to support post covid fatigue
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...

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Food Apps for Runners - A Review

Do you use a food App to log and track your food intake for your run training? Or maybe you have been thinking of introducing one to help monitor your macro intake for body composition or muscle development or just to ensure you are eating enough for your run training.

There are so many Food Apps on the market these days that it can be difficult decide which one to use or, indeed, if you need to use one at all!! To help you make the correct decision we:

Introduce THREE Food Apps: MFP, NOOM, ATE and give an outline of the service they provide
Focus on how Food Apps could be SUPPORTIVE to health and running
Discuss some potential DRAWBACKS to Food Apps

SHOW NOTES

(01:39)

An introduction to the Food Apps Karen and Aileen use and what role these Apps play in supporting their nutrition and run training

(06:34)

Introducing and reviewing My Fitness Pal (MFP) and giving an outline of the services it gives its users including:

It advertises as a weight loss tool
It is a worldwide App therefore its food database is enormous
It can track both food intake and daily exercise
It can sync with other Apps. For example Garmin, Strava

(15:00)

Moving on to focus on NOOM and the services it provides to consumers including:

It advertises as a tool to support behavioural change and mindful eating to help people manage certain health conditions they may be experiencing including; stress, anxiety, diabetes
They have a programme-based approach, the programmes being 16 weeks in length
They have psychologists and coaches on hand to answer any customer questions
They provide daily short lessons on nutrition, habits and overcoming obstacles

(22:05)

Discussing the ATE App and its approach to logging daily food intake. The services it provides to customers include:

A photographic approach to logging food intake – making it very simple to use
Encouraging individuals to reflect on the emotion around the foods they eat – the WHAT and WHY of food choices and how it made them feel
It encourages mindful; eating
It collates the photos into a graphic, which can be easily shared with friends or on social media

(28:54)

Delving into the reasons why a runner may utilise a food app to support their health and running. The reasons for a runner using one of these apps will depend on their individual health and running goals but may include:

To manage portion size for optimal body composition
To manage the distribution of macronutrients (protein, carbohydrate and fat) for energy and muscle development and repair
To ensure they are eating enough for their daily training
To monitor progress towards a health or running performance goal

(45:25)

Considering some of the potential drawbacks to using a Food App to log daily food intake including:

It is time consuming and can detract from the love and joy of preparing and eating food
Some of the apps can be confusing to set up and difficult to use
It could be easy to over or under eat for health, training and performance
The pop up adverts on FREE apps are very irritating
Some apps can incur glitches resulting in data not being logged
It could lead to addictive behaviour

(58:12)

KEY TAKEAWAYS

1) There is a plethora of Food Apps on the market all advertising that they can help you reach your weight, health and/or training goals…BUT which one is right for you? Are any of them the correct approach for your health and training goals? A question to ask yourself and reflect upon before introducing one into...

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Phytoestrogens for Midlife Phytoestrogens are compounds found in plant foods which have effects in the human body similar to that of body’s natural oestrogen. They are described as oestrogen mimickers and modulators; Mimickers because they have a similar chemical structure to the oestrogen that our bodies produce naturally, and modulators because they may support increasing or decreasing oestrogen levels in the body by either activating or blocking oestrogen receptor sites. Including phytoestrogens as part of our diet and a multi-factorial approach may help manage and minimise the typical symptoms women experience during the menopause transition and post- menopausal years e.g. hot flushes, night sweats, muscle aches and pains, dry/itchy skin, changes in libido, vaginal dryness, mind fog, mood swings, poor sleep. Here we showcase their nutritional properties and share some ideas on how you may add these foods to your everyday food plan to support your female sex hormonal balance. We........ Outline what phytoestrogens are and why are they important in midlife Discuss the different families of phytoestrogens Give you some ideas of how you may easily add phytoestrogens into your food plan Share a one-day-food plan full of phytoestrogenic foods

https://sunny-trailblazer-4067.ck.page/37512fc9dd (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! https://sunny-trailblazer-4067.ck.page/37512fc9dd (BOOK HERE!) SHOW NOTES (03:13) What are phytoestrogens and how they could help us biologically. (05:25) The role of oestrogen receptors (07:49) Why including phytoestrogen foods in our diets may be supportive of women in midlife and including these foods as part of a multifactorial approach to managing menopausal symptoms. (11:09) Different types of phytoestrogens and whether isoflavones in the form of soy are health promoting or indeed contributors to health risks. ISOFLAVONES – foods high in isoflavones are soybeans and legumes e.g. lentils, beans, peas. Soybean products include tofu, tempeh, edamame beans, soy milk/yogurt. LIGNANS - foods high in lignans are flaxseed, sesame, pumpkin, sunflowers seeds, berries, tea, coffee, also other foods to consider are whole grains – rye/oats/barley COUMESTANS foods containing coumestans are nuts, green veggies like spinach and cabbage, alfalfa sprouts and other plant sprouts STILBENES – the most well-known stilbene is resveratrol found in grapes and peanuts (17:00) Tips on using soy as part of an everyday food plan taking into account health concerns. (19:19) Food sources of lignans and easy ways to add flaxseed to your food plan. (21:55) Using freshly ground flaxseed and keeping it fresh for therapeutic value. (25:27) Food sources of coumestans and stilbenes. (26:37) How to easily add phytoestrogens into your food plan. · Hummus –chickpeas and tahini will provide isoflavones. Add hummus as a condiment to lots of meals – it goes well with eggs, add a dollop into a bowl of soup, have it on a cracker or oatcake and with vegetable crudities · Ground Flaxseed –add to yoghurt, porridge, smoothies, juices or as an ingredient to homemade crackers/flapjacks/bounce balls · Berries – frozen or fresh berries are a great addition to breakfasts or as a snack with yoghurt or in a smoothie · Nuts and seeds are an easy one – add a tablespoon of seeds every day on salads or veggies or soup or breakfast yoghurt or porridge. It’s an easy every day way to add lignans to your meal plan. (28:52) Our favourite ways to use soy in main meal recipes. (32:46) Our ideas for a 1-day Phytoestrogen rich menu plan. (37:10) ONE KEY ACTION POINT is to ADD a...

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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: Outline what exactly it is and why it may occur Focus on food and nutrition as one approach to help overcome the Performance Plateau. Then we will focus on 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 muscle mass, thus reduce the risk of the performance plateau developing (44:37) Considering how to put some of these food and nutrition ideas into place to help reduce the risk of a performance plateau occurring including: Reflect on your answers to the following questions: WHAT are you eating HOW much are you eating? Is it serving your training and performance goals?...

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A FOCUS ON COLLAGEN We are talking about Collagen today. Collagen comes from the Greek word kala spelt with a K, which means glue, and collagens strong fibres, tend to work like glue to hold things together in the body. So, holding muscle, bone tendon, ligaments, organs under skin all together! Collagen is a popular supplement for promoting skin and connective tissue health, today we are: · Explaining why we’ve chosen to talk about COLLAGEN today and why it’s potentially supportive for a runner · Discussing what is COLLAGEN and what nutrients are required for collagen synthesis · Giving our insights into using Collagen as a supplement to support endurance running SHOW NOTES (05:32) What collagen is, why it is so important and what role it plays in the body – important for everyones health but especially for endurance runners to consider. (12:06) What contributes to a depletion in collagen status: · General ageing from our 20’s onwards · Menopause · High sugar diet · Smoking · Sunlight (17:37) The nutrients required by the body to make collagen and how you may optimize your food plan to include these vital nutritional building blocks. (19:03) Our thoughts on whether diet alone can help with nutrient status for collagen production. (20:33) Our suggestions on how you may optimize your food plan to include amino acids, glycine and proline alongside Vitamin C, Zinc and Copper plus tips on making or buying a bone broth. Our favourite bonth broths are from: https://shop.mindfulchef.com/collections/healthy-broths-soups (MINDFUL CHEF) https://www.coombefarmorganic.co.uk/buy/organic-bones-broth/organic-beef-bone-broth (COOME FARM ORGANIC) https://takestockfoods.com/ (TAKE STOCK FOODS) https://pipersfarm.com/collections/pure-handmade-stock (PIPERS FARM) (23:02) What may a vegetarian or vegan add to their food plan to optimise collagen production. (25:52) Aileen’s favourite Marine Collagen supplement – https://zooki.com/products/liquid-marine-collagen-zooki?gclid=CjwKCAjw7p6aBhBiEiwA83fGuu1SJHuwsUyb6ePLsBU4AnC529qZsNAEW9TPNqnEteHuRAmrYJjDhhoCQ78QAvD_BwE (Your Zooki Collagen) and a vegan alternative https://www.awin1.com/cread.php?awinmid=20053&awinaffid=1048817&ued=https%3A%2F%2Fwearefeel.com%2Fproducts%2Ffeel-pro-collagen%3Fview%3Dv3.collagen.expB.schema (Feel Pro Collagen) check end of show notes for discount codes. 31:56) Reading supplement collagen labels and understanding about what you may be buying. (34:46) A relatively new development in collagen supplement are Specific Collagen Peptides – what are they and how do they work (37:53) A quick review of: https://pubmed.ncbi.nlm.nih.gov/28177710/ (Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides)The study on young, physically active individuals demonstrated that the daily intake of 5 g of collagen peptides led to a statistically significant reduction in activity-related knee joint pain after a 12-week treatment compared with placebo. The improvement on joint discomfort was also accompanied by a statistically significantly reduced need for additional therapies such as physiotherapy or ice packs. Overall, the study confirmed the efficacy of collagen peptide intake on activity-related knee joint discomfort making it a potentially interesting option for the treatment of joint pain induced by physical stress. (40:51) A quick review of: https://pubmed.ncbi.nlm.nih.gov/34520654/ (Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women)Initially 131 women had taken part in a study...

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A FOCUS ON TURMERIC 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 https://click.convertkit-mail2.com/zlu69rr5pphnhgd5wkup/kkhmh6h8z4m3zksl/d3d3LnlvdXJ6b29raS5jb20= (YOUR ZOOKI) a try use our special discount code – RUNNERSHEALTHHUB20 When added at checkout, this discount code will provide you and your friends and family with 20% off the entire Zooki range, including bundles and...

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Autumn Soups for Runners As the weather changes there are lots of lovely seasonal foods to add to your menu. It’s an ideal time to make warming soups, casseroles, and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries. Our episode will focus on: · How adding SOUPS into your food plan may support you as a runner. · How to make an EASY SOUP– share all our practical tips. · Give some ideas for therapeutic soups using seasonal autumn vegetables to support health and running performance SHOW NOTES (05:15) How a healthy bowl of soup may combine a balance of macro and micronutrients for good health and for pre and post fuelling plus an overview of how this may be beneficial to a runner. (09:27) Practical TIPS on how to make a tasty homemade soup using simple ingredients. We talk about making a POTLUCK soup using leftovers and also how recipes may be helpful. (13:29) Making a soup using everyday kitchen equipment plus the timesaving equipment of a blender and food processor – not essential but great if you have them. (19:31) Some freezer and storage tips for soups. (22:22) https://runnershealthhub.com/shop/our-favourite-food-brands/ (Our favourite prepared for you soups ) (24:59) Cauliflower, Kale and Cannellini Bean Soup Cauliflower and Kale are very supportive of female hormone balance - because they contain glucosinolates which are converted to indole-3-carbinol, which has a potent hormone regulatory effect. The liver plays a key role in the production and clearing of hormones from the body - Indole-3-carbinol supports the liver detoxification processes through stimulating enzymes required to remove hormones (and other toxins) from the body. This recipe also includes TURMERIC. Runners may consider using turmeric as anti-inflammatory support for exercise-induced muscle damage, for example after hill drills or as a natural alternative to painkillers. Cannellini Beans are a great source of protein (1 cup contains 15g protein) and they are high in fibre. Also, they contain a range of vitamins, minerals and isoflavones – supportive of balancing female hormones. (28:40) Beetroot Apple and Coconut Soup Nutritional Properties of Beetroot – contain nitrates which help promote blood flow and they have been shown to help dilate blood vessels. Nitrate 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. This would be a good soup to have 2 hours before a training run. (32:53) Mushroom and Chestnut Soup Use prepared vacuum-packed chestnuts which are available all year round, Chestnuts are a rich source of carbohydrate, vitamin C, folate and have lots of trace vitamins and minerals too, and contain some protein 2.4g/100g. Mushrooms are one of the few food sources of vitamin D and they contain betaglucans which are great immunomodulators so important to protect against infections of any kind. (36:05) Our FREE Top 10 Soups for Runners Guide. https://runnershealthhub.com/free-nutrition-guides/ (Find out how to download your copy.) (37:35) Key Takeaways 1. Soups may be a good addition to a runner’s food plan so long as they are Nutrient dense and made of natural ingredients Have a balance of Macro and Micronutrients in line with plate balance concepts or your training strategy

2. Making a Soup can be a time saver if prepared in advance and may be used as a meal replacement, addition to a meal or as a snack – remember to consider the energy (calorific value of a soup) within your overall energy...

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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 Men fatigue more quickly than women and as fatiguability is associated with stamina, this would suggest that women may have more stamina than men. 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 Stamina is defined as: “...the ability to keep exercising for a long period of time without succumbing to fatigue, injury or trauma” Stamina is something that can be developed over time through hard work and dedication to training 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 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 A good Nutritional approach to improving stamina would be to focus on energy production and availability VARIETY and CONSISTENCY in both training and nutrition could be the key to enhancing your stamina when running

RELATED TOPICS https://she-runs-eats-performs.captivate.fm/episode/eating-enough-to-run (Eating Enough to Run) https://she-runs-eats-performs.captivate.fm/episode/spotlight-on-vitamin-c-for-runners (Spotlight on Vitamin C for Runners) https://she-runs-eats-performs.captivate.fm/episode/hwhr-energy-for-everything...

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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 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 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 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 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 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 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 https://she-runs-eats-performs.captivate.fm/episode/food-for-sleep (Food For Sleep) https://she-runs-eats-performs.captivate.fm/episode/Eat-Sleep-Run (Eat Sleep Run) https://she-runs-eats-performs.captivate.fm/episode/fuelling-marathon-running (Fuelling Marathon Running) Listen to ALL the London Marathon Milestone series 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 https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded female runners who are looking for simple ways to support running performance,...

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HWHR - Managing mind and Mood Symptoms Mind and Mood symptoms can be debilitating for many women transitioning through menopause. Symptoms that may range from brain fog and low mood to anxiety and depression for some females. In this episode we give a snapshot introduction to the potential reasons and risk factors for these symptoms and outline some nutritional strategies a mid-life female runner may wish to introduce to help manage or alleviate them. https://sunny-trailblazer-4067.ck.page/c0afa6639b (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! https://sunny-trailblazer-4067.ck.page/c0afa6639b (BOOK HERE!) SHOW NOTES (03:11) Exploring the recognised cause of mind and mood symptoms as a female transitions through Menopause with an emphasis on the two phases of perimenopause: Early Phase – one or more missed menstrual cycles OR a persistent difference of 7 days (or more) in length of consecutive cycles Late Phase – menstrual irregularity progresses to longer periods of amenorrhea and more dramatic fluctuations in sex hormones (08:25) Discussing key risk factors that may help explain why some women are more susceptible to mind and mood symptoms as they transition through menopause including: Psychosocial Resources – how well an individual copes with life events generally plus what social support an individual may have Mindset – a woman’s expectations of the transition and the way they regard menopause may impact on their psychological wellbeing during this phase of life Exercise – it is thought that women who exercise experience less psychological symptoms as they progress through menopause besides their more sedentary counterparts History of anxiety/depression – a previous history of these conditions may lead to an increased likelihood of them occurring during perimenopause (16:54) Considering the impact of mind and mood symptoms on a mid-life female runner with a focus on the positive outcomes from “running through menopause” including: Better emotional wellbeing Better self-image Better self-confidence Less anger/irritability

BUT…it is important to recognise that long-distance or intensive running may impact on mood negatively as a result of an exercise-induced stress response affecting hormone balance (23:57) Looking at the potential nutritional factors that may be implicated in the development or exacerbation of mind and mood symptoms as a woman transitions through mid-life including: An overconsumption of refined carbohydrate rich foods and sugars – these foods are well known to lead to a disruption in hormone balance ranging from insulin to cortisol, both of which influence sex hormone balance Low fibre diet – fibre is supportive of toxin removal from the body including xenoestrogens (chemical compounds that mimic oestrogen) Low intake of fruit and vegetables – therefore low intake of phytonutrients, which are known to be cell protective (26:34) Outlining some dietary and nutritional habits to consider to support positive mental health and hormone balance including: Phytoestrogenic foods – phytoestrogens being compounds found naturally in many plant-based foods with their chemical structure and effects being very similar to that of oestrogen, albeit their effects are weaker Fennel and passionfruit – both thought to help reduce anxiety Pre and probiotic foods – important for the absorption of phytoestrogenic compounds (31:53) Giving an action point to consider putting into place NOW that may help support any symptoms as you move through menopause ACTION POINT: Introduce an everyday healthy diet CONSISTENTLY. By introducing this concept here, it will help ensure that a variety of natural and whole...

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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 (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 https://www.imperial.nhs.uk/about-us/news/eno-breathe-programme-can-improve-quality-of-life-and-breathlessness-after-covid-19 (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 (https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(22)00125-4/fulltext) https://www.yourcovidrecovery.nhs.uk/managing-the-effects/effects-on-your-body/breathlessness/ (https://www.yourcovidrecovery.nhs.uk/managing-the-effects/effects-on-your-body/breathlessness/) (35:33) Some simple tips to consider when resuming training after illness. (38:25) Take Away Message Personalised Nutrition Remember that we are all INDIVIDUALS…..the recommendations suggested today may not be suitable for EVERYONE. If you feel you require a more personalised approach to nutrition for your running then do get in touch with us to discuss how we could work with you. You can book a FREE introductory...

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Running Performance: The Importance of Recovery Recovery from training is now viewed as being as important to running performance as training itself. Recovery is recognised as the time period between the end of one bout of training and the subsequent return to resting or recovered state...BUT....factors including: nutrition, hydration and sleep could determine how efficiently the body "resets" following exercise, therefore these factors would be implicated in how long the recovery period would need to be. So, in this episode we delve into WHY optimal recovery is important and outline some nutritional and lifestyle strategies to put in place that may help YOU achieve efficient recovery from training. SHOW NOTES: (06:36) Defining RECOVERY from training as ……the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. (10:54) Outlining the reasons WHY adequate recovery from training is recommended including: Positive training adaptations Prevention of non-functional overreaching and overtraining syndrome Prevention of illness and injury Increased exercise performance

Also: introducing the seven Rs to Recovery: Rest Regeneration Resynthesis, Reduction (of inflammation), Restoration, Refuelling and Rehydration. (14:48) Highlighting the TWO recognised approaches to recovery: Passive Recovery – complete rest Active Recovery – LOW INTENSITY physical activity

(17:55) FEMALE FACTORS Women appear to experience slower recovery rates in the latter phase of their monthly cycle when compared with training recovery during the first half of their monthly cycle. A New Zealand study compared recovery from training in women experiencing a natural cycle with women taking the Oral Contraceptive Pill (OCP). They determined that women who took combination contraception experienced the most pronounced reduction in recovery from training load, followed by women taking progestin only medications. Women who had a natural cycle were shown to have the most efficient recovery from training. It has been found that women may recover from training faster than their male counterparts… and experience less fatigue

(20:59) Delving into some nutritional strategies to support optimal recovery from training including: Carbohydrates: consuming 8-10g/Kg Body Weight per day AFTER exercise to support repletion of glycogen Hydration: Replacing fluids by 150% Protein: consuming 0.3g/Kg Body Weight every 3-5 hours AFTER exercise to support muscle protein synthesis Probiotic supplementation: DAILY to help reduce exercise-induced oxidative stress

(36:12) Introducing some lifestyle strategies to support optimal recovery from training including: Adequate REST and SLEEP Non-strenuous exercise e.g. yoga, Pilates, swimming Massage – relaxing and/or sports massage Stretching and foam rolling

(46:18) KEY TAKEAWAYS 1) Recovery is: “….the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. The time it takes to recover will vary between individuals 2) Positive training adaptations is one of the most important effects obtained through optimal recovery, ultimately leading to enhanced running performance 3) Many symptoms experienced post-exercise (for example: DOMS and fatigue) are a natural part of the recovery process and are, as a result, important contributors to training adaptation, therefore sufficient recovery is required for these reactions to occur and then “reset” 4) There are two recognised approaches to recovery: Active recovery and Passive recovery, both of which would be important to include in a training programme 5) There are many nutritional strategies that have been shown to support optimal recovery from training including: Adequate protein intake Adequate carbohydrate intake Probiotic supplementation Remember timing of protein and...

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London Marathon Milestone 4: Food – Taper - Motivation Introduction: In this FOURTH episode of our London Marathon Milestone series, we discuss the foods and fluids to INCLUDE and the ones to consider REMOVING from the diet from now until after race day to support health and strength for the BIG day! We also emphasise the importance of a STRICT and CONSISTENT taper in the weeks leading up to the London Marathon. This is an area of training that is often neglected by runners; however it has been shown to support overall running performance. This episode concludes with some motivational quotes from well-known athletes including: Mo Farah, Usain Bolt, and Scott Jurek to help maintain motivation as the BIG event draws near! SHOW NOTES (03:34) Focusing on foods to consume in the diet from now until race day. Considerations include: Healthy, nutritious and balanced everyday dietary foods and nutrient choices Choosing only foods that DO NOT cause digestive issues Choosing snacks for training that are natural and easy to carry Including complex carbohydrate foods at each meal

(10:42) Focusing on fluids to avoid in the diet from now until race day. Considerations include: Removing alcohol from the diet for at least two weeks before the event Alcohol is known to negatively impact running performance in several ways Consider Kombucha as an alternative to alcohol Caffeine MAY affect performance in some runners Figure out if you are a fast or slow metaboliser of caffeine

(26:50) Outlining the definition of TAPERING before moving on to explore its importance in training and different recognised approaches to the Taper. Highlights include: An outline of the various approaches to the Taper i.e. the frequency, volume and intensity of training during this period Nutritional approaches during the Taper period e.g. carbohydrate intake, anti-inflammatory foods

(40:03) Some inspiring and motivational quotes to help maintain everyone’s MOJO spoken by famous athletes including: “The miracle isn’t that I finished. The miracle is that I had the courage to start.” – John Bingham “Don’t dream of winning…train for it” – Mo Farah “When you run the marathon, you run against the distance, not against the other runners and not against the time.” – Haile Gebrselassie “Don’t think about the start of the race, think about the ending.” – Usain Bolt “The reward of running—of anything—lies within us.” ― Scott (54:13) KEY TAKEAWAYS Now is the time to ensure your diet is free of any foods that cause digestive irritation and try not to introduce any new foods at this time and up until after the marathon We would recommend you omit alcohol from your routine until after the marathon as it may lead to both physical and psychological effects that could have a detrimental effect on your running performance Remember that with caffeine; some people may be RESPONDERS (fast metabolisers)…therefore can use it to their advantage in training and events…others may be NON-RESPONDERS,(slow metabolisers) therefore it could be detrimental to their running performance. Which one are YOU?? Tapering is an important part of your training and that carefully controlled tapering could lead to significant performance benefits for athletes including runners During the taper it is thought that runners may be at increased risk of illness and injury so it is a time to focus on supporting your immune system nutritionally. Some nutrients to consider include: Vitamin D, polyphenols, Antioxidants and Beta-Glucans Finally….remember that positive affirmations are thought to help reshape our self-identity and our beliefs about what we can and cannot do. And when we change our beliefs, our actions follow. So, choosing 2-3 of the inspirational quotes we read out today and reading them daily may help keep you mentally and physically strong and motivated up until and during race day.

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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

https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! 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: https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Endurance Running and Immune system) https://she-runs-eats-performs.captivate.fm/episode/runners-gut (Runner's Gut) https://she-runs-eats-performs.captivate.fm/episode/protein-powders-do-runners-need-them (Protein Powders: Do Runners Need Them?) 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...

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Managing Painful Joints and Running There are many reasons for runners developing painful joints; · Osteoarthritis (OA) is a wear-and-tear condition that occurs when cartilage breaks down over time. OA can affect all joints for example knees, hips, ankles, feet, elbows, hands · A friction issue between muscles/tendons and bones e.g. tendinopathy · Torn cartilage or inflammation · Muscle imbalance Today we will focus our discussion on Osteoarthritis; 1. What may be contributing to the development of OA and who is at risk of developing OA? 2. Will running increase the progression of OA or make the symptoms worse? 3. Our Food Plan TIPS and Exercise considerations to help you. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! SHOW NOTES (07:51) An Overview of Osteoarthritis (09:48) Typical Signs and Symptoms (11:43) The RISK FACTORS for developing osteoarthritis (13:56) The prevalence of Osteoarthritis in the general population. (16:09) Is there a prevalence of osteoarthritis in endurance runners? (17:44) Being a healthy runner may help you modify risk factors for the development of osteoarthritis. (18:12) Will running increased the progression of osteoarthritis? And if you have Osteoarthritis should you consider stop running? (19:29) Reviewing the finding of study - 2019 Paper published in BMJ Open Sport & Exercise Medicine – they posed a question … Can marathon running improve knee damage of middle-aged adults? A prospective cohort study https://bmjopensem.bmj.com/content/5/1/e000586 (https://bmjopensem.bmj.com/content/5/1/e000586) (25:01) Reviewing the findings of a 2018 study Running Does Not Increase Symptoms or Structural Progression in People with Knee Osteoarthritis: Data from the Osteoarthritis Initiative https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6095814/ (https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6095814/) (33:23) Food to help modify risk factors for Osteoarthritis and manage progression of the condition Our Food Plan TIPS to help you, starting with the Mediterranean Diet. (37:06) Our Food Plan TIPS to help you – using healthy fats. (41:10) Our Food Plan TIPS to help you support Gut Microbiome. (46:28) Exercise and running considerations (49:56) KEY TAKEAWAYS 1. There are many reasons for painful joints including OA, friction issues, damage to tendons or muscle imbalances – consult with an exercise specialist to identify the root cause of your pain. 2. OA is Osteoarthritis is a chronic, progressive joint disease which is influenced by many environmental factors including diet, body composition, metabolic health conditions. 3. Under the direction of your exercise specialist or coach it may be possible to maintain a supportive running schedule which may promote aspects of musculoskeletal health and help alleviate symptoms of pain and dysfunction and degeneration. 4. A runner should include injury prevention exercises that target those areas of which are more susceptible to damage. 5. Evidence suggests that following an Anti-Inflammatory Mediterranean Food Plan, including a balance of Omega 3:6 fatty acids plus a wide range of vegetables and whole foods will help to reduce the development of OA. Just a final note there are so many other nutritional aspects supportive of musculoskeletal health relating to our topic today, unfortunately we...

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

https://runnershealthhub.com/bicarbonate-to-boost-running/ (Read full article here) https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK 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: Less severe – bloating and belching 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 TAKEAWAYS 1) Sodium bicarbonate is produced by the body as a buffer in many body systems, however it is also taken externally as an ergogenic aid in sport and exercise 2) As an ergogenic aid, BS buffers the acidic...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! KEY TAKE AWAYS: Butternut Squash for carbohydrate, vitamin C, and B vitamins for fuel, energy and supporting your immune system Cranberries for Proanthocyanidin (PAC) to support immune system, protect against infections, especially urinary tract infections Pears for Epicatechin to support blood flow and contraction and relaxation of arteries Beetroot for nitrates to support dilation of blood vessels and efficient flow of oxygen via blood vessels

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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

https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! KEY TAKEAWAYS: 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. These 5 key nutrients have many diverse roles in health and wellbeing, but they are all important in supporting immune health 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. 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. 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. 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. Ensure you can see and bee seen. Run in well-lit areas wherever possible and consider wearing a high-viz jacket and head torch. 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. 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

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We are pressing the pause button this week only - listen to hear our news https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE!

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TOPIC REVIEW......Fasting and Performance As the end of the year is nigh, we decided to have a look through our back catalogue of Podcast episodes and discovered we have released over 90 episodes and have had over 21,000 downloads since we started Podcasting back in April 2020, which is very exciting and all thanks to you, our loyal followers. We went on to explore which of the episodes has been most popular, and the all-time most popular one is: Episode 18 Intermittent Fasting and the Female Runner. We then decided to review it and give you any updates on the subject. So here we will: Pull out key highlights from Ep18 Introduce some new information from recent studies Give tips on including fasting in your daily/training life Some of you may also find this information helpful in getting you “back on track” with your healthy eating routines following the indulgences of Christmas. https://runnershealthhub.com/topic-review-fasting-and-performance/ (Read full article here) https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! SHOW NOTES: In the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for YOU as an individual and if it would help you as a runner. Here we summarise Episode 18 Intermittent Fasting and the Female Runner. (07:40) The Different Approaches to Intermittent Fasting (10:07) The Benefits of Intermittent Fasting (11:34) The Drawbacks of Intermittent Fasting (13:50) FEMALE FACTORS If fasting leads to a high requirement for Cortisol, that takes priority over making female sex hormones and the knock-on effect from this is disruption in sex hormonal balance possibly leading to: disrupted periods, fertility issues, low sex drive, peri and menopause symptoms and other hormonally driven health conditions. Women appear to lose more weight and percentage body fat than men following fasting Metabolism of the substrates of Protein/fat/CHO may differ between males and females and this could be influenced by the menstrual cycle and oral contraception.

(17:03) Updates on Intermittent Fasting and Sports Performance (24:09) Tips on Including Intermittent Fasting in YOUR Daily Life and Training (28:01) KEY TAKEAWAYS Fasting comes in various forms – it is about choosing then approach that fits best with your running training and lifestyle There are strengths and pitfalls to adopting a Fasting approach to everyday life and running training so be sure to weigh these up before embarking on any Fasting style Remember fasting may impact on sex hormone balance in some women leading to disrupted periods, fertility issues, low sex drive peri and menopause symptoms Ensure you have your everyday healthy eating plan embedded before embarking on Fasting to help limit its effects on BSB Finally, remember Fasting is not for everyone…it will depend on your training, your lifestyle, your current health and other factors

Related Topics: https://she-runs-eats-performs.captivate.fm/episode/intermittent-fasting-and-the-female-runner (Intermittent Fasting and the Female Runner) https://she-runs-eats-performs.captivate.fm/episode/resistant-weight-loss-for-runners (Resistant Weight Loss in Runners) https://she-runs-eats-performs.captivate.fm/episode/time-restricted-eating-and-running-performance (Time restricted Eating 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

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Nutritional Non-Negotiables Do you ever find it difficult to get started with changing your food plan and making it stick? It’s a common experience! One of the ways we support our clients is to help them discover and establish their personal nutritional non-negotiables which helps lead them to success in achieving their health goals. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! SHOW NOTES (00:39) What we mean by nutrition non-negotiables and why we feel that they're important Nutrition non-negotiables are the things that you would never do i.e. totally non-negotiable. So, it’s a tool to help you implement key nutrition practices consistently all the time. Nutrition Non-negotiables are like the big rocks in our food plan. They must happen, because they underpin everything else that we do nutritionally to get the ultimate results that we desire. (01:12) Are nutrition foundations, the same as nutritional non-negotiables? Nutritional foundations are broadly what everyone should have in place at least 80% of the time and doing that will promote good health. The next step is to add sports nutrition on top of foundations to promote good running performance. Nutritional non- negotiables are more personal to an individual. So, it's something that will contribute to an individual achieving their health goals, and something that they'll stand by no matter what, because they know it's so important to feeling better and performing optimally. (02:35) Are non-negotiables the same for everyone or different? In our Healthy Woman Healthy Runners Programme, we explain the range of non- negotiables and how they may impact on midlife health, but there's always going to be a personalised element. So usually, what we do is help clients rank what would make the biggest difference to them, and then work with them to put new practices in place, so that they'll soon be living in a way which encompasses their personal non-negotiables. (05:12) Typical mid-life health goals and how some nutrition non-negotiables would support health Based on the feedback we’ve had from clients and women in our face book group; TYPICAL MID-LIFE HEALTH GOALS · Being a healthy weight · Having optimal muscle tone · Good energy all day – no slumps or dips · Minimising hot sweats/flushes · Good quality sleep There are certain physiological drivers which lead to gaining weight, losing muscle tone, experiencing low energy, peri and menopausal symptoms and poor sleep. These physiological drivers tend to be related to fluctuating female hormones during peri menopause and decreasing female hormones in menopause and post menopause. Other factors which are influential are stress hormones, digestion and liver function. (14:04) Looking at the role of stress related to hormonal balance Stress and stress hormones are a key player in disrupting hormonal balance for example: Typically In mid-life we have a lot going on with family – children, elderly parents and lots of responsibilities – job, home etc which may put us in a place of chronic stress so it’s likely we’ll have high cortisol levels which may lead to the body storing fat around the middle. An increased cortisol production compromises production of sex hormones (known as “progesterone steal” or “cortisol steal”). This effect results in an imbalance of female sex hormones, which could exacerbate peri and menopausal symptoms.

There are some nutritional considerations which may impact positively on managing stress hormones and have a positive influence on balancing sex hormones …

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FOCUS ON ... Festive Foods We are going to fast forward to Christmas Day and chat about ENJOYING a traditional Christmas meal, getting the BALANCE right knowing that we are getting lots of amazing as well as delicious nutrients. During our last episode, https://she-runs-eats-performs.captivate.fm/episode/running-through-christmas (E79 Running through Christmas) we talked about some simple tips and practices to apply to your food and drink choices over the full festive period, and how to realistically plan and manage your exercise and running over the holiday period. Today, we’ll talk about the wonderful seasonal foods which tend to be included as part of a traditional Christmas meal and showcase their nutritional value. Today we’ll share with you our suggestions for: 1. A balanced Festive Plate 2. An 80:20 approach! A little of what you fancy! 3. Socialising (in a healthy way) with friends and family https://runnershealthhub.com/focus-on-festive-foods-for-runners/ (Read the full article here) https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! SHOW NOTES (05:00) What food to include on your Festive Plate Christmas is a celebration, so enjoying traditional festive foods is part of that celebration, so we personally think we all should embrace that. Many of the festive foods at this time of the year are full of nutritional value so we should embrace that too. Festive over-eating and the tendency to have extra large portions may lead to weight gain, feeling bloated and sluggish after we’ve eaten which may have a knock-on effect on our energy next day and on our next training run. The easiest thing we can do is follow everyday plate balance at every mealtime – which is ¼ plate of protein, ¼ plate carbohydrates and ½ plate of non-root veggies. We think on Christmas Day portions may be a little bit bigger but it’s key to get all 3 elements on your plate in proportion. (06:53) Protein Choices for your Festive Plate (15:21) Carbohydrate Choices for your Festive Plate (18:51) Christmas Vegetables Choices for your Festive Plate (23:19) How do you have an 80:20 approach around food and drink at Christmas? (38:52) Socialising in a Healthy Way (47:59) KEY TAKEAWAYS 1. A traditional Christmas meal has all the ingredients for a healthy plate · Turkey is lean and protein rich and supplies tryptophan an essential amino acid which is a precursor for serotonin and melatonin · The main source of carbohydrates on the festive plate are root vegetables e.g. carrots, parsnips and potatoes. You may also consider beetroot, sweet potatoes and celeriac · Our favourite traditional non root vegetables are brussels sprouts and spiced red cabbage · Add seasonal ingredients such as chestnuts, walnuts, sage and cranberries to your recipes 2. Follow an EVERYDAY PLATE BALANCE of ¼ plate protein, ¼ plate carbohydrates, ½ plate non root vegetables for your Festive Meals unless you are following a moderate or hard training plan. 3. Set your personal boundaries around what/when and how much you choose to eat and drink over the festive period. 4. Plan when you will return to your food and running plan. 5. When choosing food and drinks – ask yourself – will this make me feel good today, tomorrow and next week! 6. Enjoy celebrating with festive foods and drinks when you are spending time with...

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Running Through Christmas Christmas is fast approaching and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun. BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performance. So, here we give some HINTS and TIPS on 3 key areas of health to help keep you running into and through Christmas. We give hints and tips on: Eating Drinking Running

https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! Show Notes (04:53) Eating Through Christmas: DID YOU KNOW…….. Over half of the increase in body weight during adulthood is thought to take place during the Christmas holiday period The average weight gain during this period is between 0.5Kg-1Kg (1-2 pounds) It would appear that weight gained at this time (for many but not all) is never fully lost Small amount gained BUT when looking at it over 10yrs it is a weight gain of 5-10Kg

So, what are the principle reasons for weight gain at this time of year? The answer to this question is fairly straightforward. It is generally linked to: Reduced exercise Increased availability of energy dense foods e.g. cake, mince pies, Christmas pudding and of course alcohol Bigger food portions More social occasions

Research surveys show that the underlying reasons for this include: Over-consumption – it is thought that individuals may consume 6000Kcal on Christmas day alone, which is 3 x the recommended daily intake. This intake could be more like 4 x the recommended daily intake for some people for example: people trying to lose weight, older people, post menopausal women Sedentary behaviour – people are more relaxed and more sociable leading to reduced physical activity Sleep – some studies (but not all) have shown than individuals tend to sleep more during the winter – suggesting there is less physical activity being performed – both incidental and scheduled activity. Greater variety of “Christmas only” energy dense foods - such as the mince pies and Christmas pudding we mentioned earlier…. because these foods are available for a limited period only, some people tend to over-indulge Family/friend peer pressure to eat/drink - “because it is Christmas” – this is very common

BUT, it is important to note that this is a generalization; some people do not change their eating/exercise habits at all during this period, however they appear to be in the minority (13:35) Hints and Tips to keep your NUTRITION on track over the festive period: Follow the 80:20 rule: eat healthy 80% of the time and indulge in something you enjoy 20% of the time. Now this could be observed on a daily basis, so having a small amount of a “Christmas food” that you like each day. Manage portion size: remember plate balance – ¼ plate protein, ¼ plate CHO, ½ plate vegetables. This is a very simple but essential and effective way of helping manage weight gain over the Christmas period. Make your own food – by making your own foods you can manage what ingredients you use. You can also adapt recipes and substitute certain ingredients for healthier option for example replacing white sugar with coconut sugar or honey Remain Mindful when making food choices – often food choices and how much people eat is a mindless activity and this is when overeating can occur. Aim to remain mindful by: making time to eat, sitting at the table, thinking about the reason for choosing a particular food. For example is it for pleasure? for taste? for how it will help fuel you for your next...

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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

https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! 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 composition

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FOOD FOR Autumn Running The weather is changing and there are lots of lovely seasonal foods to add to your menu. There is an opportunity to change in your food plan when the autumn arrives. It’s an ideal time to make warming soups, casseroles and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries, We like to add warmth to our food with spices, so thought that would be a lovely focus for today’s conversation … We will focus on ginger, turmeric and cinnamon to give some lovely taste and aroma to meals as well as supporting us nutritionally in our running. 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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! SHOW NOTES (03:24) GINGER We tend to think of Ginger as a spice, but it’s actually classified as a herb, ginger is a thick tuberous rhizome which grow underground. If you buy ginger fresh, you’ll see the outer skin is rough and brown and when you cut into it the hard flesh is a pale yellow colour. Ginger comes in lots of different forms – the fresh root, dried powdered, stem ginger, crystalised ginger and picked ginger. You may also buy the fresh root chopped and frozen so it’s easy to use. The active ingredients are gingerols and shogaols. Ginger is widely researched and has been found to have properties such as being antioxidant, anti-inflammatory, antimicrobial, and also has anti-cancer activities. It’s particularly well known for its effectiveness in relieving digestive distress and symptoms such as dizziness and nausea related to pregnancy and motion sickness. Gingerols also inhibit inflammatory cytokines and have been shown to alleviate pain and inflammation related to arthritis. How can a runner use ginger to support their health? Many runners report feelings of nausea and loss of appetite after long endurance runs, so using ginger perhaps in hot water or tea may help recovery and allow the runner to enjoy their post run food earlier. Ginger affects the gastrointestinal tract and its interaction with the stomach and nausea centre of the brain by absorbing and neutralizing gastric hormones, toxins and acids. Ginger tea is often used to help alleciate nausea and promote appetite. Foodie ideas for using GINGER · For drinks – we’ve already mentioned ginger tea and a ginger hot water steeper · A lot of runners make porridge or overnight oats – adding some powdered ginger will give you a lovely warming flavour · Ginger is used a lot in Asian style dishes – one of our favourite recipes is salmon or tofu with a soy and ginger marinade – it’s work with chicken too · You may add ginger to flapjacks and protein bars · Ginger and Lemon Juice Shot Safety note – ginger contains oxalates which may contribute to formation of kidney stones so if that is a concern for you may wish to consume ginger with caution. (11:13) TURMERIC Turmeric is a well-known anti-inflammatory spice, it belongs to the same family as ginger and in its fresh form, is a root with a tough brown skin and a bright orange flesh, you may also buy it in dried powdered form. Turmeric is often used in a curry. The active ingredient is curcumin. Using curcumin alongside peperine (from black pepper) will make it more bio available. Curcumin is fat soluble, so cooking it in some fat like coconut oil or olive

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! 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...

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Post-Pregnancy Eating for Running Are you considering getting pregnant or maybe you are pregnant or ready to return to running post-pregnancy? Whatever your situation this topic will give you lots of information and nutrition tips to ensure you return to your running post-pregnancy in a healthy and nutritionally balanced way. Even if you have passed the childbearing years you probably have younger women in your family, social, and/or running circles, so you could pass on the information you glean to support THEM in their return to running post-pregnancy…so read on and listen in!! https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! SHOW NOTES: (05:00) What does the research say about post-pregnancy running? It has to be said that the data is limited and it would appear that the data collated has come from research on elite athletes rather than amateur athletes and physically active individuals. BUT there is some interesting information come from the current research including: Athletes tend to return to training between 0-6 weeks post-pregnancy albeit the training is reduced Athletes find their performance is the same or better than pre-pregnancy There is an increased risk of stress fracture post-pregnancy Pre-pregnancy weight is achieved after approx. 6months post pregnancy

It is well known that pregnancy impacts the musculoskeletal system so, like the data says, it is important to return to training SLOWLY and build up to help prevent injury. How could this be done? Current recommendations suggest following a programme described as a continuum comprising of three elements: Return to participation – this is more like rehabilitation training and carried out at a much lower level than before pregnancy Return to Sport – the athlete can return to their defined sport but at a performance level below that of pre-pregnancy Return to Performance – the athlete GRADUALLY returns to her defined sport at a level equal to or above her pre-pregnancy level. Thinking about endurance sport, there are a couple of additional points to consider when returning to training. These are: Reintroducing training gradually Including low impact endurance sports initially e.g. fast walking, cross country skiing, low impact aerobics This type of exercise is thought to place very little pressure on the pelvic floor therefore can be introduced fairly soon following birth

(11:49) What impact does Pregnancy have on the musculoskeletal system? There are many different complaints and potential disorders that a mother could experience post-partum (post-pregnancy) linked to the musculoskeletal system, but also linked to other body systems too. The most common ones include: Pelvic floor dysfunction/pain Lower back pain Weight gain

Pelvic floor dysfunction and/or pain – clearly if there is pain and it is long lasting this would need to be evaluated and addressed before commencing exercise. BUT for any form of exercise a strong pelvic floor is required so, as long as there is no ongoing pain, strength training of the pelvic floor could begin straight after birth. Lower back pain – according to one small study the incidence of lower back pain following birth is similar in athletes and non-athletes, however the lumbopelvic region of the back in athletes undergoes significant loading and stress (in most sports) if competing at a high level, so these individuals may be at increased risk of lower back pain following birth. Weight Gain - post-pregnancy weight loss can be a real struggle for some women…even active women. Clearly there is going to be some weight gain during pregnancy, which is medically known as Gestational...

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Running-Induced Low Blood Sugar Levels Have you ever experienced the symptoms of low blood sugar? Symptoms including: shakiness, lack of focus, low energy and brain fog? Low blood sugar levels are quite common BUT, did you know they are known to occur at the outset of running training in susceptible individuals? This condition is known as Transient (or Rebound or Reactive) Hypoglycaemia. Maybe you have been running with some of these symptoms but never really understood what it was or why it was happening. So…here we are going to: Outline what Transient Hypoglycaemia is and what the current research is say about it regarding athletes and performance Discuss nutritional approaches to help prevent, limit or manage the symptoms Give ideas of how to put the nutritional practices into action

https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! Show Notes: (05:30) What is Transient Hypoglycaemia?: Transient hyperglycaemia in exercise (also known as reactive or rebound hyperglycaemia) is a condition where carbohydrate foods, which have been ingested approximately 30 minutes to 60 minutes before exercise results in low blood sugar levels at the onset of exercise. For some people this could lead to many different symptoms including: Dizziness Sluggish/low energy Jittery/shaky Poor focus/foggy brain Nausea Headache Blurry vision

The principle cause of this phenomenon in exercise is not completely understood, however, it is thought to be linked to increased insulin levels (known as hyperinsulinaemia). Some studies suggest this hyperinsulinaemia, is a result of high glucose levels (following the consumption of carbohydrate rich foods) but is accompanied by a subsequent rapid fall in blood glucose levels. Overall the research is currently suggesting that athletes who develop transient hypoglycaemia tend to have an enhanced insulin response compared to other athletes following ingestion of the same amount of carbohydrate rich foods pre exercise. So would it be advisable for these athletes to avoid carbohydrate pre exercise? The answer is NO because it is thought that the symptoms experienced don't actually affect performance itself and the data advocating carbohydrates to enhance performance far outweighs any temporary discomfort that may be felt by an athlete as a result of this transient low blood sugar status. (11:48) When does Transient Hypoglycaemia (TH) occur and for how long does it last? TH tends to occur within 30mins of commencing exercise BUT for some runners it may occur straight away whilst for others it might be several minutes into the run before symptoms appear. It will vary from runner to runner, however may also vary between runs within one individual. So you might go out for a run one day and you find that just as you start running, you're starting to feel these symptoms. Regarding how long this condition lasts, again, this varies between individuals and also within the same individual on different runs, but it is not thought to last more than approximately 30 minutes, with the average being around 10 to 20 minutes. BUT….the AMOUNT of carbohydrate digested within the hour pr- exercise is not thought to alter the subsequent fall in blood glucose levels at the onset of exercise. it appears to be the individual’s sensitivity to raised insulin levels that is the trigger for TH. (17:30) FEMALE FACTORS: Glucose levels tend to decrease more so in women than in men during exercise post-prandial (post food) suggesting that women could possibly be more prone to Rebound Hypoglycaemia than men Obese males appear to have a larger exercise-induced insulin drop than obese females. This would suggest that women may be more prone to...

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! BOOK HERE! 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/ (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 pomegranate; Pomegranates contain Potassium, Vitamin C,...

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Eating for Hill Drills Hill drills are an important part of many runners regular training routines and can help a runner become faster, fitter, stronger. BUT, hill running, especially downhill running, is known to cause microtears of muscle tissue. These microtears are important for triggering muscle remodelling and adaptation, however if they become severe or chronic due to poor nutrition and insufficient recovery from training, they may negatively affect running performance. So, we are going to: Give an overview of how hill drills affect muscle - both positively AND negatively. Outline some nutritional factors to help prevent or limit muscle damage from hill drills Give some ideas of how to put the nutrition recommendations into practice

…and so much more…so really beneficial in the long-term for most runners. In fact it is thought that as little as six weeks of hill drills (being undertaken once a week) could induce some of these benefits. BUT….. Hill Drills do carry some risk of exercise induced muscle damage (EIMD), especially downhill running as it causes eccentric muscle contraction. So, what is eccentric muscle contraction? It is when the muscle is lengthening during the contraction: at this time the force applied to the muscle exceeds the force produced by the muscle itself, in that moment. This is known as mechanical stress and is known to cause breaking of the components of the muscle tissue that are required for the contraction (otherwise known as microtears). These microtears are necessary for muscle adaptation and muscle remodelling and rebuilding, BUT if the tears are severe, or become chronic, running performance could begin to suffer. The fallout from these chronic or severe tears is inflammation. Any injury will lead to an inflammatory response in the body and this inflammatory response is known to be associated with: Pain Decreased ability to generate muscle strength Decreased range of motion Localised swelling Delated onset muscle soreness (DOMS) Increased muscle protein markers in blood e.g. creatine-kinase (CK) and Myoglobin (Mb) Increase of general inflammatory markers in blood e.g. C-Reactive Protein (CRP), tumor-necrosis factor (TNF-a), Nuclear Factor Kappa B (NF-kB) Production of Reactive Oxygen Species (ROS) – known to damage cells

….this will ultimately result in compromised running performance. (12:10) Which nutrients could help prevent or limit muscle damage from hill drills? There are many nutrients that could help support a runner following injury and inflammation, however there are three that have been researched for their benefits in supporting an individual performing eccentric muscle contraction (such as downhill running). These three nutrients are: Protein Curcumin Quercetin

PROTEIN: Protein provides the building blocks in the form of amino acids to repair and rebuild muscle following any type of muscle damage or injury. BUT it is the branched chain amino acids (BCAAs) i.e. leucine, isoleucine and valine that are especially important because they are the most efficient at triggering

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 goals. Often women get into a habit of eating the same amount of food regardless of their energy requirements. A personalised approach is required as every woman is different but we can consider some broad concepts. Consider baseline requirements which you’d calculate using your BMR x Activity Factor to calculate your baseline energy requirements or maintenance calories. This exercise gives people an indication of the amount of energy they require on a daily basis – often people are unconsciously over or undereating. If weight loss/fat loss is a goal then factor in an energy/calorie deficit – tends to be around 300-500 calories per day – depending on individual circumstances. Then the important thing to do is look at the days you are exercising, specifically how much...

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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

(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 endurance exercise is known to trigger this process. This breakdown and rebuilding of muscle proteins leads to...

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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Is caffeine good for running? Caffeine may support a runner as an ergogenic aid. An ergogenic aid being a performance enhancer, something which may support you in achieving a physical or mental edge whilst training or competing. Ergogenic aids can be foods, supplements, training techniques or equipment. Caffeine is well researched in sports science as far back as the 1920’s and is known to; · Enhance various aspects of exercise performance in runners such as muscular endurance and sprinting · Appears to improve physical performance in trained and untrained individuals · Has an ergogenic effect on cognitive function i.e. attention, vigilance and may induce a decreased perception of effort/fatigue (rate of perceived exertion RPE), so your training may feel easier and you may be able to maintain pace longer We are going to look at: 1. How does caffeine support running performance as an ergogenic aid 2. Are there any downsides to consuming caffeine (as a runner and for general health) 3. Sources of caffeine you may consider as a runner https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (07:20) How much caffeine should someone consume to experience the ergogenic benefits? Quoting from a review published in January 2021 - International Society of Sports Nutrition ISSN position stand: caffeine and exercise performance Research indicates Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/ kg body mass. We’ve never really considered how much caffeine is in a cup of coffee, but to give you an idea an espresso (75mg/shot), black tea (30-80mg/8oz), green tea (35-60mg/8oz), and some energy gels and sports/soft drinks include caffeine – varying from 25g – 100g per sachet So for example if you are 70kg you’d be looking at consuming between 210g and 420g to potentially get these benefits – so the equivalent of 3- 6 espressos – that seems an awful lot of caffeine to us!! Minimal effective doses of caffeine currently remain unclear, but they may be as low as 2 mg/kg body mass. That means the smallest dose that will produce the desired outcome. (10:45) How much caffeine would be too much and how should you time caffeine consumption for optimal results? Very high doses of caffeine (e.g. 9 mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect. So their message is you don’t need to over consume for results. Caffeine is rapidly absorbed from the gastrointestinal tract and it appears in the blood within minutes, with peak caffeine plasma concentrations ranging from 30 to 120 mins. Typically, the most common timing of caffeine supplementation is 60 min PRE-EXERCISE. The effects of caffeine last for three to five hours, so you don't have to try to drink it or consume a supplement immediately before your run. Caffeine’s effects will last for several hours, depending on how quickly or slowly it is metabolised by the body. Caffeine has a half-life of approximately four - five hours. That means amount of time it takes for caffeine to be reduced to half the original amount. So if you've consumed 10 milligrams (mg) of caffeine, after 5 hours, you'll still have 5 mg of caffeine in your body. This timescale may be reduced or extended in certain groups of individuals such as pregnant women, those who smoke and people with impaired liver function. (13:50)...

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Muscle Mass to Power Your Running Performance Today we will talk about: · Why is lean muscle mass important for running performance? · The challenges of building and maintaining lean muscle mass as we approach mid-life and beyond. · Protein to support muscle mass · A suggested exercise framework to support midlife health https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (06:24) Outlining why lean muscle mass is important for running performance Focus should be on improving performance, also to minimise and prevent injury. 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 More strength means more joint stability, stronger bones and ligaments, and increased calorie burn—even during rest—because muscle burns more calories than fat. A runner’s goal is often to improve or maintain a lean body composition by shedding excess body fat and adding lean muscle to improve performance and prevent injury. (08:41) The challenges of building and maintaining lean muscle mass as we approach mid- life and beyond It’s well known that as we age, we lose muscle mass … and that starts at around the age of 30! Which is young! Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. The underlying reasons for muscle loss as we age are: · lower levels of anabolic (muscle-building) hormones · a decrease in neuromuscular efficiency, · a decrease in the quality of communication between the brain, central nervous system, and muscles · a reduced ability to synthesise protein (09:34) An introduction to sarcopenia Mid-life women often talk about noticing loss of muscle tone or getting flabby and we may notice elderly relatives in their late 70’s and 80’s almost “shrinking” as they lose muscle – this is known as sarcopenia. Sarcopenia is defined as the presence of low muscle mass together with low muscle function i.e. strength and performance. There’s lots of research in the elderly population around nutrition and exercise interventions and from my experience in supporting elderly clients, it’s a challenging time of life to make changes and gain significant results. Managing the risk factors for sarcopenia earlier in life is key. So, whilst muscle loss is a natural ageing process to be expected, it’s important for everyone, and especially as runners that we take steps to preserve our muscle mass and aim to slow down this loss of muscle...

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Running Nutrition; What is the Research Saying? In our Podcast episodes we often quote research and this is because we believe it’s vital that the information, we share is evidence-based alongside giving you our own personal views. So, here we explain a little bit more about the different types of research papers we access, the scientists we follow, and WHY we trust their views. We outline the different research paper sources available and give you an understanding of the PURPOSE of the different types of study papers before discussing some of the ones we access and trust. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (08:00) There are many research styles, however the ones we most commonly quote include: Primary research – is solely carried out to address a certain problem, which requires in-depth analysis. This type of research is “pinpointed” i.e. research is carried around only a specific issue or problem and all the focus is directed to obtain related solutions e.g. mouth rinsing with CHO and its potential impact on sports performance. Position Stands - Position Stands tend to be official documents, developed using a specified evidence-based methodology, on significant societal issues that merit interdisciplinary consideration and consensus e.g. International Society of Sports Nutrition (ISSN) Position Stand: Caffeine and Performance Joint Position Statements - Joint Position Statements are similar to Position Stands, but are developed in conjunction with at least one other not-for-profit organisation or governmental agency. E.g. Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM) Consensus Statements – are documents developed by an independent panel of experts, usually multidisciplinary, brought together to review the research literature for the purpose of advancing the understanding of an issue, procedure, or method e.g. The International Olympic Committee (IOC) consensus Statement: Beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S) Systematic/Cochrane Reviews and Meta-analyses –These are carried out in an effort to ensure decisions about health and health care are informed by high-quality, relevant and up-to-date research evidence. These bodies collate all the recent and relevant papers on a subject to review and decide whether there is sufficient evidence to suggest the research outcomes could support health and health-care. (13:34) There are lots of different types of research available, but what is their PURPOSE? Let’s delve a little deeper and try to answer this question. But firstly, just as an overview: All research methods, whether traditional or modern, fall into one of two categories: Primary research or secondary research. Primary research is information gathered through self-conducted research methods, as we have already mentioned, whilst secondary research is information gathered from previously conducted studies. Now let’s delve into the purpose of the different styles of research carried out: Position Stands and Joint Position Statements (secondary research): Their purpose is to serve as authoritative and influential, evidence-based statements on topics of relevance to those working in whatever field the statement is supporting e.g. for us it would be the field of exercise science and sports medicine. The Position...

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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! https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: 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. 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. Glucose/insulin regulation as protein promotes insulin secretion, which can help enhance glucose clearance from the blood, thus promoting Blood Sugar Balance. Adequate protein intake for individuals who struggle to attain an appropriate protein intake CONSISTENTLY High protein content in one serving so great as a recovery strategy to help maintain muscle mass 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: Branched chain amino acids (BCAAs) may compete with Tryptophan at the blood brain barrier, which could affect mood and sleep 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. 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. 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. 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 used strategically for certain individuals on certain occasions for a limited period of...

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Thyroid Health and Running Performance Introduction Thyroid dysfunction is very common, especially in women. Did you know that in the US approx. 20 million people have some form of thyroid dysfunction? BUT at least 60% of that number are unaware they have a condition. Also, women are approx. 5%-10% more likely than men to develop a thyroid condition and it is thought that 1/8 women will develop a thyroid issue in their lifetime. Per capita, the figures are thought to be similar in the UK.…. those are quite phenomenal figures so, let’s explore: 1. The thyroid gland and its function 2. Thyroid dysfunction and its impact on running performance 3. Some nutrition and lifestyle factors to support thyroid health. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (09:09) An outline of Thyroid Function: The thyroid is a butterfly-shaped endocrine gland that sits on the front of the neck just below the Adam’s apple. It is made up of two lobes – which lie on either side of the wind-pipe, joined by a small bridge of thyroid tissue called the isthmus. Each lobe is about the size of a plum cut in half The thyroid makes two hormones that it secretes into the blood stream, thyroxine (commonly known as T4) and triiodothyronine (known as T3) The hypothalamus and pituitary gland located in the brain are the master regulators of the whole endocrine system within the body, which controls ALL hormone production Regarding thyroid hormone production, the hypothalamus sends instructions to the pituitary gland by releasing thyrotropin-releasing hormone (TRH). The pituitary gland in turn sends instructions to the thyroid gland via thyroid stimulating hormone (TSH). The thyroid then produces and releases T3 and T4 This cascade is regulated by a negative feedback loop. What that means is: When circulating levels of thyroid hormone are high, the hypothalamus decreases its production of TRH, which in turn decreases the pituitary production of TSH, and thus inhibits production of T3 and T4. When circulating levels are low, the opposite effect takes place in which the hypothalamus signals the pituitary to further stimulate thyroid hormone production. The thyroid normally secretes roughly 20% of the body’s T3, but ALL of the internally produced T4. T4 is converted to the more metabolically active T3 in tissues throughout the body via a series of different enzymes. (12:50) Key functions of the Thyroid Gland and its hormones (T4 and T3) associated with running performance: Metabolic rate - Most of us will be aware of their importance in maintaining metabolic rate. T4 and T3 control metabolism (i.e. the way the body uses energy) by regulating the speed with which the body cells work. So, we could think of our bodies as being a car, and the thyroid hormones as the engine. Increased metabolic rate = increase body heat production Energy expenditure - by regulating the rate at which energy is burned. This can therefore affect weight loss or weight gain. Cardiac function – Thyroid hormones can slow down or speed up the heartbeat, they are also known to increase heart muscle contractibility and cardiac output. They are also known to promote vasodilation (widening of blood vessels), which leads to enhanced blood flow to many organs. Fat metabolism – thyroid hormones enhance utilisation of fatty acids in many tissues and are linked to plasma concentrations of cholesterol and triglycerides. E.g. when thyroid hormones are low, there is an...

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Typically, runners start considering nutrition when they get to half marathon distances. At this distance it’s time to time to adapt the amount of food you eat, particularly on heavy training days. In this episode we’ll talk about. How YOUR nutrition needs to change as running distance increases Pre, During and Post Running – what and when to eat How much to eat to fuel your distance

This episode is for you if you are planning your first half marathon, or if you are an experienced half marathon runner looking to get the edge or if you are stepping up to marathon distance or indeed wanting to fuel your ongoing marathon training with great nutrition. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (06:00) An overview of the main changes to nutrition as distance increases When you get into running half marathon and longer distances it’s time to adapt the amount of food you eat on heavy training days to ensure you are fueling your training and racing. The main changes are: · How much you eat (eating enough on heavy training days), · The proportion of macro requirements will change · Learning how to strategically use slow and quick release carbohydrates is important thing to understand, to practice and fine tune · You will need to be more conscious of eating pre, during and post training (07:00) The key reasons for adapting nutrition as distance increases are: · To preserve stored glucose (glycogen) - in liver and muscles, prevent using protein for energy · Sustain Performance · Provide enough energy (kcal) for training · Support recovery and repair (08:33) One of the concepts we teach our clients is switching between different athlete plates. That particularly helps you focus on your macronutrient requirements are your training changes. As distance increases the distribution of macronutrients on plate needs to change too. An everyday healthy food plan is adequate for up to 9-10 miles or a run lasting up to 90 minutes but when you start to increase your training runs beyond that you’ll need change your food plan on your long run training day(s). The MAIN CHANGE on days when completing a longer endurance run is to adjust CHO content up to reflect the energy expenditure of the run – so roughly moving from ¼ plate to 1/3 plate of CHO - this would be appropriate for distances of up to 15/16 miles for longer distances we’d suggest a higher carbohydrate intake. (This will vary between individuals but gives you a rough guide) It’s important that you maintain portions of protein or fat intake as they are required for fuel as well as muscle strength, recovery and repair following the run Also ensure your vegetable intake is varied and eat at each meal – micronutrients are key for energy production and recovery. (11:31) Hydration – needs to increase too. Depending on temperatures and sweat rate – electrolyte drops may need to be added. It’s good to practice carrying water and hydrating for longer distances – if you’d like more insights listen to Episodes 5 Hydration and Running and E46 Does Dehydration impair exercise performance. (12:39) When we move beyond training distances of 15-16miles, macronutrient intake needs to change yet again. Protein intake REMAINS CONSTANT, it is Carbohydrate only that increases...

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Doping and Running Introduction: Doping in Running is a controversial subject, but an important one to discuss. The World Anti-Doping Agency (WADA) works tirelessly to stamp out doping in the hope of achieving fair play in sport and achieving their “play true” core value. So, in this episode the aim is to inform you of the good work they are doing…but also for you to think about “Does this affect me?” Possibly not, but if you are a Club Runner with aspirations to achieve more…then maybe YES. Or maybe you know of someone who is an aspiring runner so with this information you can inform them of the risks from consuming supplements and medications. So, open for discussion is: WADA and its affiliated organisations The various substances and supplements on the banned list How to avoid the risk of consuming any banned substances

In-Competition Testing refers to the period commencing at 11:59 p.m. on the day before a competition and finishing after the end of the competition and the sample collection process linked to that particular competition. Out-of-Competition Testing takes place at any time outside the In-Competition period. The procedure includes a urine and/or blood sample collected from an athlete. The athlete collects the urine sample himself/herself, however, to ensure there is no dishonest practice, a specialist (known as a Doping Control Officer (DCO)) of the same gender as the athlete is present during the sample collection. Blood samples are taken by a specialist known as a Blood Collection Officer (BCO) who is a specially-trained professional and holds a medical license. A “chaperone” will notify an athlete who is selected for testing for doping and will monitor all activities undertaken by the athlete until the sample collection process is completed. (12:31) WADA was established in 1999 following the doping events of the Tour de France in 1998. Here are some facts about WADA: It is an international independent agency composed and funded equally by the sport movement and governments of the world. Its key activities include: scientific research, education, development of anti-doping capacities, monitoring of the World Anti-Doping Code (Code) – the document that harmonises anti-doping policies in all sports and all countries. The International Olympic Committee (IOC) held a World Conference on Doping in 1999, which led to WADA being formed Headquarters are based in Montreal in Canada The European arm of WADA is situated in Lausanne They were operational for the Games in Sydney in 2000

Their mission “is to lead a collaborative worldwide movement for doping-free sport” (17:10) So who is bound by the anti-doping code established by WADA? to date there are approximately 700 sport organisations who have accepted the World Anti-Doping Code. These organisations include the: International Olympic Committee (IOC) International Paralympic Committee (IPC) International Federations (IFs) (including all IOC-recognised IFs) National Olympic and Paralympic Committees National and Regional Anti-Doping Organisations (NADOs and RADOs)

All signatories who are bound by the anti-doping code are required to undertake three steps in order to be...

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 diagnosis), · Body composition – is it healthy, is it supporting your running goals and life stage? · What is their your stage – teenage, menstrual, peri menopuasal, menopausal, post menopausal? · How are you feeling now? What would you like to change or improve? · Do you have any current or past injuries? · What is your current run training plan and other exercise plans. · What do you have successfully in place from a nutrition and lifestyle point of view? · Do you have any life challenges to consider? · Health and running goals – what are you aspiring to achieve and enjoy? (13:54) Information...

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Ouch....Shin Splints! Have you ever suffered from shin splints? If so, you will know how painful and debilitating they can be. It is a condition that probably many of you can identify with, but maybe know very little about. Maybe you have never experienced them, which is great because you don’t want to!! In this episode we define shin splints to give you a better understanding of the condition and then discuss the potential risk factors for their development. We also look at some nutritional and lifestyle changes you could make to help prevent the development of this condition…be it for the first time or them occurring AGAIN!! https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (03:10) Defining shin splints: The medical term for shin splints is Medial Tibial Stress Syndrome (the Tibia being what is commonly known as the shin bone) and the American Medical Association defines them as: ‘Pain and discomfort in the leg from repetitive running on hard surfaces or forcible, excessive use of the foot flexors (which are the muscles located along the top of the foot stretching down towards the toes). They are thought to be exercise-induced and cause pain along what is known as the posteromedial tibial border (pain being felt on the inside of the shin at the lower end ie towards the foot). They are thought to be caused by repetitive loading stress during running and jumping and provoked on pressing over a length of around 5 centimetres. (09:29) Pain is the principle symptom of Shin Splints, but there are others including: Oedema (fluid collecting around the painful area) Tenderness of area when pressure applied

Just to highlight here: if shin splints are not acknowledged and addressed, they might lead to a stress fracture of the tibia, and once a stress fracture occurs, it could mean significant more time for recovery and time away from running. BUT, remember shin pain doesn’t always mean shin splints, there are many other conditions that may cause shin pain including: Sciatica – referred pain Deep vein thrombosis – medical intervention would be imperative here Muscle strain An infection Trapped nerve

So have any shin pain the pain checked out to determine the true cause. (15:23) There are many risk factors for shin splints, some of which are within our control, and others that are outside of our control. Some of the non-modifiable risk factors (ie outside of our control) include: Age - older runners thought to be more susceptible Sex – more prevalent in women Height Hyperpronation – inwards or outwards Navicular drop – linked to foot arch height and foot pronation. It is suggested that a navicular drop greater than 10 mm nearly doubles the likelihood of developing MTSS. This increased arch height may result in reduced absorption of ground forces. Also, individuals with an increased navicular drop are at higher risk of MTSS because there is a decrease in tibial rotation, which is thought to be an important factor in absorbing impact forces. Joint laxity – loose joints Strength of and balance between flexors and extensors of the foot

(22:31) Some of the modifiable risk factors ie ones within our control therefore could be changed include: Weight – overweight/obese – During running, the tibia bends and bows as a response to activity, which causes microtrauma. This is ok and natural and is necessary to strengthen, build, and adapt the bone. BUT where an individual is overweight or obese the load may exceed the micro-trauma threshold of the tibia resulting

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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Food For ... Summer Running It’s time to add some summer sunshine into your food plan so today we are talking about some summer foods which are not only delicious but will also support your running performance during the summer time. We are looking at 4 different summertime foods and outline the nutritional properties of each and then consider how they could be added as part of your meal plan with some menu ideas. Finally, we’ll share a 1-day menu plan using these 4 foods: 1. New Potatoes 2. Tomatoes 3. Watermelon 4. Radishes https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (02:41) New Potatoes – key nutritional properties New Potatoes are delicious and tasty, and because they are small they are quick and easy to cook. The key macronutrient in potatoes is Carbohydrate, we know if we don’t have optimal carbohydrate in our food plans that may be a limiting factor in our running performance. In an average portion of 125g or just over 5oz there is 25g CHO – that is approximately 4 baby potatoes – that would be a portion for everyday nutrition so for an endurance runner following an athletes portion plate they would likely have double or treble that portion for one meal time. There is no FAT, and approx. 3g of protein in the 125g portion size, and there is a small amount of fibre – 2g. When potatoes are cooked and then left to become cold, they develop “resistant starch” which is helpful for digestive health as resistant starch feeds colonic bacteria so supports your microbiome. So, eating a cold potato or a potato salad is recommended as being good for your gut! Potatoes are a high GI food – so the glucose content will get into your blood stream quickly. Some ultra-runners and ironman athletes eating boiled skinless potatoes as part of their fueling during events. If you want to lower the GI/GL effect you may do this by combining eating them alongside some protein – ideal for after training or racing. The way you cook a potato will also affect its GI content – baking is higher than boiling – all to do with the changes in chemical structure when you cook. Cooled potatoes also have a lower GI. (09:53) Reviewing the outcome of a 2019 Study - Potato ingestion is as effective as carbohydrate gels to support prolonged cycling performance. (13:32) The key micronutrients in potatoes are: · Vitamin C (at 27g per portion). Vitamin C is important for collagen production and iron absorption · Vitamin B6 – a small amount at 0.2mg per portion – important for carbohydrate and protein metabolism · Potassium – there is more potassium in a portion of potatoes than a banana – potatoes 620g and banana around 400g!! Potassium is an important electrolyte. We often lose potassium in sweat so it’s important to replenish – so eating potatoes as part of your post run meal would be supportive · Another class of nutrients in potatoes are Carotenoids, such as lutein, zeaxanthin, and violaxanthin, are found mostly in yellow and red potatoes, although small amounts are also found in white potatoes (16:26) Food ideas for using new potatoes include: plain boiled with fresh mint, lightly roasted with garlic and rosemary, served hot or cold with dressings or dips, sliced into frittatas or egg muffins, patatas brava (17:19) Tomatoes – Key Nutritional Properties One of the nutrients in tomatoes most researched is

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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

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 health conditions e.g. inflammatory bowel disease – interferes with digestion and absorption of...

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Alcohol and Running – is it a good idea? Most people enjoy a social drink and runners are no exception. During the summer months there are lots of socialising opportunities and holidays, when we may drink more alcohol than usual which may affect running performance. Today we are going to talk about: 1. Health and Performance effects of chronic consumption of alcohol on an endurance runner 2. Management of alcohol around race day – a question we get asked often 3. Lifestyle tips, advice and alternatives to alcohol https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (05:49) The long-term effects of chronic alcohol consumption and understanding what is a unit of alcohol The long-term effects of chronic alcohol consumption include various cancer, stroke, heart disease, liver disease, and damage to the brain and nervous system. Chronic consumption usually means continuing or occurring again and again for a long time. Heavy drinking even on a small number of days per week increases risks to health. Consequently, it is recommended that people who drink as much as 14 units a week regularly should spread their drinking evenly over 3 or more days per week. A unit is quite a small amount of alcohol and the number of units you drink depends on the size of your glass and the strength of the alcohol. For example, a 250ml glass of 11% alcohol equates to 2.8 units whilst a 250ml glass of 14% alcohol equates to 3.5 units – 14 units across a week would equate to 5 x 250ml 11% glasses or 4 glass of 14% alcohol. It pays to check labels and know your glass measurements. (11:14) What is considered as moderate alcohol consumption? Moderate intake is defined as up to one drink a day for women and up to two drinks a day for men, according to the Mayo Clinic (one drink is defined as a 12-ounce beer, a 5-ounce glass of wine, or 1.5-ounce serving of 80-proof distilled spirits.) In the UK guidance is based on units of alcohol with guidance being to drink no more that 14 units in a week. The Chief Medical Officers’ guideline for both men and women is that (UK government 2016) · To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis. · If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days. · If you have one or two heavy drinking episodes a week, you increase your risks of death from long term illness and from accidents and injuries. · The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis. · If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink-free days each week. (14:12) What is binge drinking? Binge drinking usually refers to drinking lots of alcohol in a short space of time or drinking to get drunk. According to UK NHS - binge drinking would be considered as a single-episode drinking of: · 8 units of alcohol in a single session for men · 6 units of alcohol in a single session for women Examples: 6 units is 2 pints of 5% strength beer or 2 large (250ml) glasses of 12% wine - that doesn’t feel like a lot especially if you are

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: Females at lower risk of cardiovascular disease besides men, however they are still at risk especially as they age. Women are at greater risk of suffering as stroke besides men, especially as they get older 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. 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 scientific evidence supporting its beneficial effects on heart health. The Mediterranean Diet is one focus containing primarily plant-based...

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Focus on Eggs For Runners Eggs contain and impressive array of nutrients. They are are powerhouse of protein including branched chain amino acids, healthy fats and are packed with micronutrients. We discuss 4 Nutrients found in Eggs and talk about how they may support your nutrient status and running performance.The 4 nutrients we discuss are: 1. Protein 2. Fat 3. Choline 4. B12 We will outline the nutritional properties of each and consider how EGGS may be added as part of your meal plan with some menu ideas and we’ll answer some FAQs we often receive on Eggs. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (01:48) An overview of the nutritional content of an egg. (04:51) Protein content of an egg and how this may support a runner: repair and remodelling of muscle energy production post recovery nitrogen balance

We outline recommended protein intake and how a portion of 2 eggs contributes to overall protein intake in a day. Eggs contain all 9 essential amino acids including the 3 branched chain amino acids – leucine, isoleucine and valine which are vital role in triggering the anabolic muscle building cascade. (11:30) Fat Content of an Egg and how this may support a runner. Approximately 9% of an egg is made up of fat. Fat is a macro nutrient and a source of energy. It helps absorb some vitamins and minerals, it’s needed to build cell membranes of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and modulating inflammation. For a runner the benefits of consuming healthy fats are: • Speeds up metabolism • Modulate inflammation • Protection against cell damage (oxidative stress) post exercise • Energy source – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen. • Muscle repair (14:09) The different types of fat include in an egg i.e. saturated, monounsaturated and polyunsaturated. (16:41) An overview of cholesterol content of an egg and its vital role in the body. (18:31) Choline and how it may support a runner. Choline is used by nerve cells to manufacture a closely related chemical called acetylcholine. Acetylcholine allows nerve cells to communicate with each other. If we translate that to our running, acetylcholine is signalling to our leg-muscle cells in your body to move and to run. It is thought that endurance running under 2 hours or to half marathon distance does not affect blood levels of choline. However, in a study in 2013 (so quite old) found that trained athletes, running a 26 km marathon had reduced plasma choline by approximately 40%. Some exercise scientists believe that this may be a contributor to fatigue striking near to the end of a marathon, there may not be enough choline left to keep acetylcholine in optimal supply. There’s ongoing research into whether choline supplementation before and during races will solve this potential problem. (22:44) Vitamin B12 and how it may support a runner: Vitamin B12 is required to produce and maintain red blood cells, nerves, and DNA. Getting too little B12 can lead to anemia, a deficiency of red blood cells, which can cause you to feel tired and weak. Vegans are at higher risk of this deficiency. Signs of B12 deficiency include, extreme tiredness, lack of...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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Running with Hay Fever Hay fever is a seasonal condition which affects many runners ranging from an irritation to a major disruption in run training and races and enjoyment of running. Around 25% of the UK population is affected by hay fever and there are lots of online articles outlining advice for runners, so we thought we’d talk about current lifestyle advice and add our own advice on what you may do nutritionally to support yourself over the coming months. We will cover: 1. What is hay fever - symptoms and underlying causes? 2. What changes can you make to your running routine to minimise exposure to pollen? 3. What can you do nutritionally to help prevent or minimise hay fever symptoms? https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (00:33) Our personal experiences of hay fever and how it affects our running plans. (05:04) What is allergic rhinitis? What are the different pollen types? The medical name for hay fever is Allergic Rhinitis or you may have heard it called a Seasonal Allergy. Basically it’s: · An over-reaction of immune system to pollen · Leads to inflammation of nose, sinuses, eyes (itchy/watery), throat, tightening of the chest/wheeziness · 25% of UK population affected by hay fever There are different types of pollen which are seasonal: · Tree Pollen – spring – lots of different tree pollens · Grass Pollen – end spring and into summer · Weed Pollen – autumn So potentially the hay fever season lasts for a few months (07:40) The medical risk factors for developing allergic rhinitis are: · Asthma · Eczema · Suppressed Immune System linked that Compromised Digestion too as, 70% of immune system lives in the gut We also should consider environmental factors – how much exposure do we have to pollen? As runners we are outdoors a lot so that probably puts us as a group into the high-risk category. (08:45) An overview of symptoms and how they affect a runner: The most typical affect is that hay fever symptoms weaken nasal flow up to 80% i.e. impairs breathing and cardiovascular system and the chest may tighten. Repetitive sneezing affects concentration, performance, energy (mental/physical and may affect sleep). One sneeze and close of eyes takes a 1 second – so a series of sneezes will impact on your running time, we heard an example of 60 sneezes impacting on a 10K time of 1 minute – that is a lot of sneezes! Sneezing is probably the most common symptom, but other symptoms may include: · Itchy nose/palate/throat · Itchy and watery eyes – there is a risk that infection may follow if eyes are rubbed a lot · Blocked nose and nasal congestion · A Runny nose · Post-nasal drip – which is the sensation of mucus running down back of throat · Wheezing and tight chest (11:21) What is happening physiologically to trigger the symptoms of hay fever and the role of histamine. As the name suggests Allergic Rhinitis or Seasonal Rhinitis – the immune system is reacting to the seasonal air...

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Eat Sleep Run Have you ever considered The Performance Triangle for your running performance? It is made up of three EQUAL sides consisting of Nutrition, Sleep (and rest) and Training, BUT how many of you give ALL three sides equal priority? Here we discuss the interconnections of all three aspects of the Performance Triangle. We outline how neglecting one side of the triangle could impact on the other two sides. We then go on to highlight how focusing on just one aspect of the Performance Triangle could bring back balance to all three sides therefore support YOUR running performance. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (05:44) Outlining the Performance Triangle and how the 3 different aspects of it interconnect: The Performance Triangle: Nutrition Sleep (and rest) Training

An example of how they interconnect is: Someone who is experiencing poor sleep may make poor food choices (e.g. crave carbohydrate/sugar rich foods), both of which could hamper running performance and increase the risk of injury and illness. BUT, most runners (and athletes in general) tend to focus on TRAINING, neglect nutrition and don’t consider the quantity and quality of sleep (and rest) they are getting on a regular basis. (08:15) TRAINING – what needs to be considered: Timing of training Intensity of training Non-Functional Overreaching Overtraining Syndrome

(22:09) SLEEP – what needs to be considered: Quantity of sleep (ideally between 7-9hrs) Quality of sleep Impact on insulin sensitivity Impact on glycogen repletion As little as 2-4hrs less sleep per night could impact health and performance

(27:05) NUTRITION – what needs to be considered: Food (and beverage) choices Timing of food intake Quantity of food intake Quality of food intake

(41:28) FEMALE FACTORS: It is thought that women require 20mins more sleep than men - this is because (allegedly) women tend to multi-task and use more of their actual brain than men do. This means a greater need for sleep. Essentially, the more you use your brain during the day, the more it needs to rest while asleep. It is also thought that although women require more sleep (generally) they do not get it principally due to disturbed sleep during pregnancy, menopausal symptoms (night sweats), worry, and snoring partners. Overtraining Syndrome can occur in both men and women, BUT it is more prevalent in women as it is closely linked with Relative Energy Deficiency in Sport and Female Athlete Triad

(44:05) Highlighting changes that could be made to help bring the Performance Triangle back into balance: SLEEP: Get to bed at least 1hr earlier Complete ALL work/home tasks by 8pm Power Off ALL electronics and TV at least an hour before going to bed Prepare your bedroom for sleep Choose something RELAXING to do before bed Have a nap if required

(50:26) NUTRITION: Stop coffee intake by midday Introduce a sleep friendly snack before bed – Protein/Carbohydrate e.g. cherries or kiwi fruit with Greek yogurt Aim to have your main meal no later than 3hrs before bed Increase Mg rich foods – DGLV, Nuts/seeds, dark chocolate – Mg known to support muscle relaxation and induce sleep Increase daily protein intake – chicken, fish, eggs, turkey, Legumes –to support sleep, muscle strength and repair, to manage body composition and insulin sensitivity.

(53:02) TRAINING: Introduce a rest day…or rest days Reducing training intensity Reassess your running...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 digested

Some tips on how to adjust carbohydrate intake are also discussed. (31:48) No change to fat need: Remains at 20% of overall macronutrient intake Should contain minimal saturated fats and negligible trans fats Should contain mainly unsaturated fats including Omega 3 and 6 essential fats

(36:27) Increased Protein need: Individuals over 50yrs require 25% more protein Optimal intake would be between 1.2-1.7g/Kg of body weight Optimal intake would depend on demand for muscle repair, muscle remodelling and muscle adaptation of the runner

(41:54) Key Takeaways: The ageing process is inevitable, but diet and exercise are key lifestyle factors that could help slow down the physiological changes associated with it As we get older it is worth considering our exercise regime so it incorporates both strength and aerobic exercise to bone AND muscle mass Remember we lose approx. 1% of bone mass per year and 1-3% of muscle mass from midlife onwards. Some weight gain is inevitable as we age due to hormonal changes, however the degree...

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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! https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 post run snack Your total Energy Requirements are personalised to your body composition as well as your training requirements – which is something we help you with in the HWHR method

(11:52) Get access to our https://sunny-trailblazer-4067.ck.page/f56fbf2e17 (Free Nutrition Guide) to help you make pre, during and post food choices (13:12) How do you know how much to eat i.e. energy in vs energy out? We suggest calculating your energy requirements based on BMR plus activity factors and personalising your food requirements accordingly to your run training plan. (17:57) Some insights into using different athlete food plates for different levels of training as an alternative to complex measurements of macros and calories. (22:55) We consider the practicalities of putting your food plan into action from time saving ideas to making conscious decisions. We

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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

https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: Food ideas for Cucumber: Raita with toasted pumpkin seeds, gazpacho soup, green juice or smoothie Food ideas for Mint: Tabbouleh, fresh mint tea, aubergine and mint side dish, pea/mint and feta dip Food ideas for Spring onion: tomato and onion salad, stir fry, guacamole, green egg scramble 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...

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Restorative Rituals for Runners Women and in particular mid-life women often feel they just don’t have enough energy …. they are spread thinly and running on empty. Female runners want to run more often and for longer distances, train more, be faster, get a PB, cook healthy meals, focus on nutrition for running performance, look after their families, have time to socialise and do their jobs well. Phew - It’s exhausting just listing out all those desires! But great aspirations and all entirely possible. Finding optimal energy balance may feel elusive and that’s why we focus on this as part of Healthy Woman Healthy Runner Method. When nutrition, hydration and hormones are reset, if low energy is still an issue, we must zone in on the other things in life which may be energy drains. Often these energy drains may be aspects of lifestyle, like quality of sleep and rest or how they are managing their stress load or emotions. Our solution is to identify the energy drains and use restorative rituals to plug the energy drains to restore and feel rejuvenated again. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (01:37) Why is Energy for Everything so important for a Healthy Woman Healthy Runner. Examples of typical energy drains. SLEEP – are you getting enough sleep, what is the quality of sleep like, what is your bedtime preparation like, is your sleep hygiene good REST – do you take regular days off work, from run training, for meal breaks and rest breaks during the day STRESS – what is your stress load, do you regularly empty your stress bucket, are you TIRED and WIRED or flat lining Is your SOCIAL life draining you? Is your RUNNING and exercise schedule tipping into overtraining syndrome Having a 24/7 business and personal lifestyle Being available to everyone all the time Sometimes it’s your emotions which are draining you – you may be feeling sad and low or maybe you are always on a HIGH

We also take a look at what a Restorative Ritual is and why women resist this step in their well-being plan. (07:32) What distinguishes a Restorative Ritual from a healthy habit or routine? For example, a ROUTINE may be that every Saturday morning you do a long endurance run and you have a specific breakfast before your run. HABITS may be what time you eat breakfast every day or that you always drink 1.5 L of water during your working day. A RITUAL is described in the dictionary as being a series of actions performed in a prescribed order. Others have described a ritual as being performed with intention, meaning and mindfulness, and being infused with enjoyment, beauty and pleasure. (10:00) How do you go about creating a Restorative Ritual? The steps we suggest are: 1. IDENTIFY what is draining your energy? 2. Set your INTENTION 3. PREPARE for your Ritual 4. INFUSE your ritual with beauty, pleasure and enjoyment for you 5. Finally EXPERIENCE your ritual (13:29) A Restorative Ritual for a woman who doesn’t make time for breaks during the working day … (18:00) A restorative ritual for a runner who is surviving of 6 hours sleep a night (or less) …. (24:17) Thinking about Restorative Rituals to support your running (25:00) Why is it important to use Restorative Rituals? If we were to look at using Restorative Rituals from a physiological viewpoint – what we are creating is an opportunity for our stress

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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?

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: Regarding weight loss and blood sugar balance, the ketogenic diet has been found to have fewer positive effects in females compared to males The influence of oestrogen may be a factor in WHY the Ketogenic diet is less effective in women besides men The Ketogenic diet may be more suitable for post-menopausal women when oestrogen levels are naturally reduced. 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. 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. 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,...

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Perimenopause and Performance Perimenopause is a natural life phase, however it’s one where female hormones (especially oestrogen) are fluctuating and that can lead to wide ranging symptoms which may be erratic and even dramatic. We talk about: Perimenopausal challenges female runners experience and how it impacts on their running What is driving all of these changes in a women’s body and our recommended approach to managing peri menopause and running performance A focus on the impact of poor sleep and hot flushes on running performance

The good news is that regular exercise of moderate intensity appears to help minimise symptoms and alongside nutrition and lifestyle strategies will support a smooth transition through perimenopause. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (00:36) We share our experiences of perimenopause. (05:35) What is perimenopause? Perimenopause means "around menopause" and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years. Women start perimenopause at different ages, mostly mid to late 40’s but sometimes earlier – oestrogen levels rise and fall unevenly during peri menopause leading to various symptoms For women under 45 a diagnosis of peri menopause would usually be made based on symptoms i.e. vasomotor symptoms and irregular periods - if you are younger your doctor may check hormone levels Signs that you may be peri menopausal: You may notice that your menstrual cycle becomes irregular – may lengthen or shorten, perhaps heavier flow, or you may skip a period You may also experience symptoms, such as hot flashes, fatigue, irritability, mind/mood symptoms, weight gain, sleep problems, low libido, aches and pains

Perimenopause may continue for a few years – different for every woman Once you've gone through 12 consecutive months without a menstrual period, you've officially reached menopause, and the perimenopause period is over – however some of the symptoms may continue (12:11) We look at the perimenopausal challenges female runners experience such as: Unexpected Weight Gain – Disturbed Sleep – Hot Flushes and Night Sweats – Unexpected Injuries and Aches & Pains, Low Energy/Fatigue/Poor Recovery, Low Mood/Irritability/Foggy Brain One of the aspects of perimenopause is the unpredictability of the symptoms which often leads to a woman feeling out of control. I know it all feels very serious, but I believe that if you understand what is going on and a have some personal nutritional and lifestyle management strategies you can feel more empowered to guide yourself through this life stage and minimise symptoms. (14:41) Weight gain is common in in perimenopause - especially around the middle or developing a higher fat: muscle ratio will often this affect how we feel about ourselves/self-esteem and how we perform as a runner. (17:30) Women also talk a lot about …. Disturbed sleep often related to night sweats – as we know poor sleep impacts on many aspects of health and performance – particularly the energy we require to get out on our run training sessions. Hot flushes at any time in the day or night and even during a run training session – sudden changes in body temperature can be unpleasant, shocking, embarrassing and if you are training perhaps a distraction. (19:18) More frequent injuries and aches and pains and experiencing low energy and fatigue are also common in runners. Unexpected injuries and aches and pains in muscles and joints, which could potentially lead to time out of training and...

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: There are no differences in effects of dehydration between men and women. 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. 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. 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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 http://www.ecw.org (www.ecw.org) it’s a US website with lots of great information which will help you.

(13:29) Nutrition to support liver function and in particular detoxification pathways and the benefits of a gentle nutritional detox plan. There are some basic things everyone can do e.g. drink lots of filtered water, eat fibre in the form of fruit, vegetables and whole grains – to promote regular daily bowel movements. More specific suggestions include: Eat 3 portions of Cruciferous/ Brassica vegetables every day – e.g. cabbage, broccoli, brussels sprouts, rocket, cauliflower, kale – these foods contain indole-3-carbonol and sulforophane which promote detoxification of excess oestrogen Eat Vitamin B-rich foods – whole grains, nuts, seeds,...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: 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 Pregnancy: Definitely not a recommended approach for any runners who are pregnant due to the additional energy/nutrient requirements of pregnancy. 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 is only one form of...

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Healthy Fast Food For Runners Runners often feel they don’t have TIME to prepare and cook. We really understand how frustrating this is and we’d love you to have a healthy food plan to support energy and recovery for your running and racing and keep you well fed! The focus of today’s discussion is how to make some FAST Healthy Food – that you can cook and eat very quickly. We are going to chat about our favourite recipes and healthy fast food cooking methods to help us be most time efficient in the kitchen so, we have more time to run, train, stretch, recover and do everything else that is important in our lives and also give us time to enjoy our meals too. 1. Traybake Suppers 2. Stir Fry Meals 3. Parchment Parcels We’ll look at each in turn talking about the cooking method, why it’s healthy, how it’ll save you time if you cook this way and our favourite recipes. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (03:47) Insights into the frustrations around finding time to fit in food planning, shopping and meal preparation when you are a busy runner and why the way we cook our food is so important for nutrition. (07:44) Talking about Traybake Cooking styles- how to cook this way, why is it a healthy style of cooking and how does it save time, and some ideas on how this works for cooking for ONE or for a FAMILY. (10:46) Traybake preparation tips and how to adapt your carbohydrate intake if required. Recipe ideas include Roasted Chicken with Fennel and Lemon and Aubergine with Halloumi (17:22) We chat about Parchment Parcels for cooking, how to cook this way, why is it a healthy style of cooking and how does it save time. (19:00) Parchment Parcel preparation tips. Recipe ideas include Ginger Soy Salmon and Mediterranean Pesto vegetables with Mozzarella or Hummus. (23:12) How to join our next 5 Step Free Training - How Super Busy Female Runners find TIME to have a Healthy Runners Food Plan If you'd love to have a healthy food plan to support energy and recovery for your running and racing BUT you don’t have TIME .... this is for YOU! We know how you feel ... the frustration at never having enough time to shop for and prepare easy, healthy meals and snacks to fuel YOUR RUNNING. We know this is such a common problem BUT……. it’s easily solved. All you have to do is join us and follow the steps we teach you LIVE during the 5 days. Our focus is to: · Play to your strengths and your natural way of planning · Help you to get some easy foodie inspiration for meal and snack ideas · Find small chunks of time to MAKE your Healthy Runners Plan happen All you have to do is dedicate 30 minutes a day for 5 days to watch to a short video and take a simple action step. IT’S REALLY EASY! We also do 2 mini FB lives each day – which is an optional extra – we’ll answer your questions and share our tips. https://sunny-trailblazer-4067.ck.page/dbdbcca54f (CLICK HERE for our next FREE training date) The last time we did it we had a lot of fun with runners who joined in – we’d love you to join us. Bring a friend too! (26:26) We focus next on Stir Frying Cooking, how to cook this way, why is it a healthy style of cooking and how does it save time. (29:07) Two of our favourite stir fry recipes; Mushroom and Broccoli Noodles and Summer Green Stir Fry alongside tips on preparation and cooking. (31:13) Take Aways...

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Food For.....Hormonal Balance and Running Hormonal balance may reduce both PMS and menstrual symptoms at any life phase of a woman which includes peri menopause and menopause – and as runners that’s all about ensuring we have the energy and motivation to enjoy our running every day and not be limited by female hormonal symptoms. We will focus on 3 food strategies to support Female Hormones and Running 1. Seed Cycling 2. Balancing Oestrogen 3. Promoting Progesterone 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. Finally, we’ll share a 1-day menu plan using these 3 food strategies. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (05:00) Introducing the reasons it’s key for female runners to balance hormones to minimise PMS, menstrual, peri menopause and menopausal symptoms and how seed cycling may be supportive. (12:16) Why having optimal oestrogen levels is key for women in general and especially female runners. (12:55) An overview of the 3 types of oestrogen, E1 Estrone , E2, Estrodial and E3 Estriol and how imbalances may lead to oestrogen dominance and conditions such as heavy periods, fibroids, endometriosis and oestrogen driven cancers. (17:09) Nutritional strategies to support oestrogen balance e.g. foundations of optimal digestive health, optimal liver health, managing stress and and balancing blood sugar. Plus, a look at how adding cruciferous vegetables to your daily food plan helps to manage excess oestrogen. (18:42) Nutritional strategies to support progesterone levels e.g. first of all balancing oestrogen, then reducing inflammation resulting from high stress and eating foods which contain the nutrients to support the corpus luteum which is the hormonal structure which produces progesterone. Foods containing selenium, Vitamin B6 and Zinc support the production of progesterone. (21:37) Menu and recipe ideas for using each of the nutritional strategies discussed. 1. Food ideas for Seed Cycling: use ground seeds and sprinkle on porridge, yoghurt, soups or drinks, homemade crackers/oatcakes/flapjacks/muesli/granola or protein balls. 2. Food ideas for Balancing Oestrogen: eat 3 portions of cruciferous/brassica vegetables every day e.g. made into soups, salads or side dishes. 3. Food ideas for Promoting Progesterone: eat 2-3 brazil nuts as a daily snack for selenium, add a sprinkle of dried seaweed or other seeds to salads, soups or casseroles for zinc and choose Vitamin B6 is found in turkey, tuna, beef, chicken, sunflower seeds, dried fruit, chickpeas and bulgar wheat. (30:59) Our suggestions for a 1-Day Menu Plan (35:00) Key Take Aways 1. The nutritional strategy of introducing Seed Cycling is to used to promote production of oestrogen levels in the first part of your cycle and progesterone levels in the second part of your cycle. 2. The nutritional strategy of Balancing Oestrogen is to promote optimum levels of oestrogen to help regulate your cycle, and particularly for runners to protect bone health, support muscle building and fat utilisation by supporting increased muscle glycogen storage positively support body composition). 3. The nutritional strategy of Promoting Progesterone is to promote optimal levels for the luteal phase of the menstrual cycle and also to balance the ratio of oestrogen:progesterone to...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (03:50) Introducing the episode and outlining the key principles of Sports Nutrition to be discussed: General good health Provide energy Immune Support Recovery/repair from training Injury prevention Training adaptation 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: 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 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. 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. 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. 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...

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Blood Sugar Balance for Female Runners Blood Sugar Balance is a foundational part of great health and if not in balance may lead towards many healthy concerns. As female runners there are 3 areas which potentially can affect any of us if blood sugar balance is out of sync i.e. ENERGY DIPS – feeling that we haven’t got the energy we require to enjoy our running WEIGHT GAIN especially around the middle – which may make us feel heavy and sluggish and impact on running performance Disrupted FEMALE HORMONES resulting in symptoms such as PMS, Period Pains, Heavy Flow, and conditions such as PCOS, Endometriosis and Fertility Issues – all very concerning and potentially disruptive to our running plans throughout every month. Balancing blood sugar is a foundational nutritional strategy you may implement to support female hormone health. An imbalance in female hormones may lead to a disrupted menstrual cycle with PMS, pain, cramps, heavy flow all of which leads to a disrupted running schedule. Address these imbalances you may have a much smoother cycle and be able to enjoy your running throughout the month without interruption. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (00:14) How hormonal imbalance has impacted on Aileen and Karen with regards to daily living and running. (06:42) An introduction to our topic today (08:24) An overview of blood sugar balance, how imbalance occurs, the blood sugar balance rollercoaster and typical symptoms. (17:03) How blood sugar imbalances affect sex hormone imbalance and how we are aiming for balance and harmony with all hormones. (20:24) Considering how a blood sugar imbalance is contributing to chronic inflammation, high testosterone levels, oestrogen dominance and a suppression in sex hormone binding globulin. (28:03) Key nutritional and lifestyle steps to support hormonal balance and blood sugar balance. Eating Habits and WHEN you eat Eat Regularly – for most people than means 3 meals a day approx. 4-5 hours apart Don’t graze between meals – eat enough at your meals to satisfy you so you don’t need snacks Use snacks strategically i.e. if you know a meal time will be delayed beyond the 5 hour point or to support your running schedule Encourage a non eating window of at least 12 hours between dinner and breakfast

Everyone is different and may have slightly different requirements but eating regularly and leaving gaps between meals and snacks not only allows a rest and digest cycle but also allow insulin to switch off – if we are constantly grazing sugary foods and drinks then we may get into that insulin resistance state we talked about earlier. Next steps would be to: Eat Protein at every meal and snack – protein slows down the absorption of glucose into the bloodstream supporting the even blood sugar balance we are aiming for Follow Plate Balance – the starting point would be ¼ plate protein, ¼ plate of low GL carbohydrates and ½ plate of non root vegetables – we covered this is E 11 Nutrition Basics for ALL Runners and it’s a key part of our Easy Nutrition For Easy Runners Programme Focus on portions – particularly choosing LOW GL carbohydrates

It’s important to: Choose Wholefoods – avoid processed foods – the highly refined foods e.g. white flour/bread/pasta/cakes/pastry. These refined foods get converted to glucose very quickly so may lead to a blood sugar high. Whilst the wholefoods take longer to digest, keep you fuller for longer, are more nutrient dense and will help to keep blood sugar even. Minimise Stimulants like alcohol, caffeine, refined sugar as they can lead to a spike

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: 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 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 Nitrites are metabolised into Nitric Oxide, which is thought to have the most performance enhancing effects. 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 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...

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Managing Menstrual Cycle and YOUR Running Performance As female runners if we understand what is happening in each of menstrual phases during each month, we can adapt and adjust our training plans and food plans to support our hormonal balance and our overall running performance. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (4:00) Outlining our discussion areas regarding managing menstrual cycle and running performance Outline the scientific thinking around the subject of the menstrual cycle and athletic performance Discuss the current research on potential performance effects during the menstrual cycle Touch on the impact on performance of oral contraception Introduce some foods/nutrition ideas to support running performance throughout the menstrual cycle

(07:46) A definition from British Association of Sport Exercise Sciences of a “normal” menstrual cycle and an overview of the phases within the menstrual cycle. The menstrual cycle may have an effect on: · Emotions · Training ability and performance · Drive you to eat certain food groups – have cravings · Energy levels · Body composition · Symptoms such as pain, cramps, bloating, flow of blood loss, changes in bowel habits ie loose stools or constipation · Many uncomfortable symptoms which can impact on our training plans and enjoyment (12:36) As female runners if we understand what is happening in each of these phases during a month we can adapt and adjust our training plans and food plans to support our hormonal balance and our overall running performance. (13:46) A look at the current scientific thinking about the menstrual cycle and its effect on performance. (14:42) An overview to a nutritional therapy approach to resolving hormonal imbalances and the impact on training. (22:16) Insights into the performance effects of the menstrual cycle. The menstrual cycle potentially affects exercise performance and it can work vice versa I.E. strenuous and endurance exercise is known to affect the menstrual cycle. High energy expenditure during exercise with a concurrent low energy intake may lead to overall low energy availability. Basically, not eating enough to fuel our training may affect our menstrual cycle and in extreme cases periods may stop which is very serious. Being underweight is a clear risk factor to having no periods. Having periods can interrupt our training and race plans but we have to remember that with good nutrition and conscious planning of training activities we can be a heathy woman as well as a high performing runner. We look at some key effects such as fluctuations in body composition, fluid retention, positive effects of oestrogen E.g. supporting muscle building and playing a role in increased muscle glycogen storage. Performance enhancements and benefits tend to be linked to the phases of the menstrual cycle when oestrogen levels are naturally higher than progesterone. (22:37) Suggestions on how athletes may exploit the benefits of oestrogen during different phases of menstrual cycle. (36:39) Exploring the potential effects of the Oral Contraceptive Pill on sporting performance. (43:46) Nutrition The role of phyto oestrogenic foods and cruciferous vegetables in supporting balancing oestrogen levels and foods to promote progesterone. (54:22) Key Takeaways 1. A

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (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 https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/hello@runnershealthhub.com (hello@runnershealthhub.com ) Happy Running! Aileen and Karen https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/www.runnershealthhub.com%C2%A0 (www.runnershealthhub.com )

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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....

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!)

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: Turkey Tart Cherries Samphire 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 B12 of all types of meat. It is known to help...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 fibre in the form of pectin, which is good for the reduction of digestive distress element of running Sardine’s key nutrient is Omega 3, which is good

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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 https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (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 for nutrition, delicious food and healthy living. Together they host https://my.captivate.fm/www.runnershealthhub.com (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...

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FOOD FOR ...... Winter Running From a health and nutritional view point 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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (02:01) 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. (02:48) 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. (04:06) 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. (05:15) 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. (09:16) Food ideas for butternut squash including, roasted and stuffed with lentils, tofu and vegetables, roasting the seeds for snacks and making soups, risotto and curries (13:04) Food ideas using cranberries including, red cabbage with cranberries and apples, cranberry sauce and relish, cranberry and beetroot compote (15:39) Food ideas using pears including, pear, goats cheese and walnut salad, as an accompaniment to a cheeseboard, pear and chia jam, poached pears with chocolate, pear compote for breakfast or for a crumble (18:00) Food ideas using beetroot including, roasted for a side dish, beetroot hummus, beetroot, apple and coconut soup, a dip made with cannellini beans (21:00) Check out our suggestions for a 1-day Winter Warming Menu Plan. KEY TAKE AWAYS: · Butternut Squash for carbohydrate, vitamin C, and B vitamins for fuel, energy and supporting your immune system · Cranberries for Proanthocyanidin (PAC) to support immune system, protect against infections, especially urinary tract infections · Pears for Epicatechin to support blood flow and contraction and relaxation of arteries · Beetroot for nitrates to support dilation of blood vessels and efficient flow of oxygen via blood vessels Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/vitamins-and-minerals-for-the-female-runner (Ep7 Vitamins and Minerals for the Female Runner) https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Ep14 Endurance Running and the Immune System) https://she-runs-eats-performs.captivate.fm/episode/nutrition-for-winter-running (Ep 29 Nutrition for Winter Running) Disclaimer: The suggestions we make during this episode are for guidance and advice only, and are not a...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: 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. These 5 key nutrients have many diverse roles in health and wellbeing, but they are all important in supporting immune health 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. 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. 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. 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. Ensure you can see and bee...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: We talk about 4 key nutrients here, but remember there are many nutrients involved, in some capacity, in the production of energy. 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 Remember poor energy production could impact on your everyday health AND your running performance Poor energy could result in poor recovery from training as well as an increased risk of injury and illness 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 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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (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

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: 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”. 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. Ultimately Nutrition Periodisation is in place to support adaptations to enhance performance Most research focuses on the adaptation and performance effects of manipulating the macronutrients, however remember the micronutrients are important too. 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? Additionally, practicing with these foods during training is important to reduce the risk of digestive issues during competition/race 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!!

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In A Runner's Kitchen We always want to do the best we can for our health and our running but sometimes time to prepare and inspiration for producing easy but tasty and healthy meals and snacks eludes us. So, in this episode Aileen and Karen take you behind the scenes in their home kitchens. They share with you some aspects of their “kitchen set up” that ensures they are always prepared and able to rustle up a meal or snack that supports a healthy life and optimises their training and results. Hopefully you will be inspired too! https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (04:01) In the kitchen and talking about creating a healthy food environment, which includes the quality and provenance of the food eaten and how and where to shop. (09:54) Moving on to consider which foods to have in the fridge/freezer/larder and how to achieve 80% healthy food items in the kitchen. (13:24) Karen shares a few tips on how she creates a healthy kitchen environment at home. (15:57) Discussing why it is important to create a healthy kitchen and how it could support everyday health and running performance (17:57) Aileen and Karen now share their “GO TO” foods for rustling up healthy meals and snacks to support their health and running performance. They share ideas for breakfast lunch/dinner and snacks. (31:31) Karen shares some ideas for pre/during/post training snacks, thinking about easy preparation as well as nutrient content of the foods. (41:17) Delving into healthy ‘fast-food’ styles of cooking such as stir frying, steaming, and slow cooking. Some great tips shared on how to create the perfect stir fry and one-pot meals whilst also recommending which oils to cook with. (54:22) Key Takeaways: Consider the quality and provenance of the food you buy, how it’s stored and looked after, how it’s prepared and cooked and eaten Choose reputable suppliers who have already done the quality checks for you Change to 80% healthy foods in your kitchen and have them front and centre – easier to make good choices Do this so you are always prepared and able to rustle up meals and snacks to support a healthy life and optimise your run training Stock up on your GO TO Ingredients for breakfast, lunch, dinner and running snacks Try Healthy Cooking Styles to enhance the nutrition value of your meal and create more time to do the things you love

Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/smart-food-prep-for-runners (Episode 16: Smart Food Prep for Runners) https://she-runs-eats-performs.captivate.fm/episode/nutrition-basics-for-all-runners (Episode 11: Nutrition Basics for All Runners) 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 https://my.captivate.fm/www.runnershealthhub.com (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.

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: 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. 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. Hot flushes and night sweats could affect running performance both directly and indirectly through their impact on hydration status and sleep duration and quality. 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. 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. 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.

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Nutrition For Soft Tissue Injury As Runners we tend to head out the door without giving injury a second thought. BUT injury can occur so easily, especially soft tissue injury affecting our muscles, tendons and ligaments...and recovery can be slow. So, in this episode we delve into the 3 key phases of soft tissue injury and how nutrition could support speedy repair and recovery so you can get back to your running as quickly as possible. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (05:36) Defining Soft Tissue and explaining the differences between soft tissue and connective tissue. Also, confirming the importance of both soft and connective tissue in achieving overall muscle power and strength and thinking about soft tissue adaptation and how it differs from muscle adaptation. (08:43) Delving into Phase 1 of soft tissue injury and considering the chemical and physiological changes at this time. Thinking about inflammation and how it is experienced (pain, swelling, redness) before moving on to discuss the key nutrients to consider to help prevent chronic inflammation setting in. Nutrients including: calcium, magnesium and proteolytic enzymes. (14:09) Considering the female factors linked to soft tissue injury. Thinking about the prevalence in women and the influence of diet and female sex hormones. (17:15) Discussing Phase 2 of soft tissue injury linked to repair and recovery before moving on to consider the key nutrients to support the healing process. Key nutrients include: vitamin C, manganese and protein all of which are important raw materials for the synthesis of collagen. (26:14) A brief conversation about Phase 3 of soft tissue injury. This is called the wellness and prevention phase so the emphasis is on the layering effect of phases 1 and 2 whilst also introducing specific nutrients in phase 3 to help prevent re-injury and deterioration of soft tissue. (30:10) Key Takeaways: Remember that soft tissue is made up of muscle, tendons and ligaments and they are all equally important in giving muscle its power and strength. Remember there are 3 phases to repair and recovery of soft tissue injury and specific nutrients need to be considered for each phase. In phase 1, nutrition is really important in helping prevent chronic inflammation setting in. But, this said, the ACUTE inflammatory cascade is IMPORTANT in the overall keeling process. In phase 2 swift introduction of specific nutrients may help minimise scar tissue. This in turn may help reduce the risk of re-injury and/or tissue degeneration. Phase 3 nutrition is about building on the nutrition introduced in phases 1 and 2 to attain/maintain tissue health so you can return to your running whilst minimizing the chances of r-injury. Lastly, Ladies, remember that we are more prone to injury than men, so consider the nutritional changes YOU may want to introduce to help PREVENT soft tissue injury – prevention is always better than cure!!

Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Episode 14: Endurance Running and the Immune System) https://she-runs-eats-performs.captivate.fm/episode/nutrition-to-solve-doms (Episode 15: Nutrition To Solve DOMS) https://she-runs-eats-performs.captivate.fm/episode/nutrition-for-running-injury (Episode 17: Nutrition For Running Injury) Disclaimer: The...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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!!

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Iron Woman (The Mineral Not The Event!!) Iron is important for a runner primarily for providing energy, however it has many functions in the body. Without adequate levels of iron running performance could deteriorate, recovery may be slow and the risk of injury could increase. Iron is classed as an ESSENTIAL trace mineral because the body is unable to produce its own supply. This means requirements MUST be provided from our food. Also, iron balance in the body is regulated by absorption only, because humans don't have an internal physiological mechanism within the body to monitor its excretion. So, in this episode we delve into the potential causes of iron insufficiency/deficiency, the effects of iron status on running performance then highlight nutritional factors to support OPTIMAL iron status. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (05:14) Defining iron and its importance in providing energy but also acknowledging its other functions within the body. Also explaining the differences between haemoglobin and myoglobin, both of which are key to running performance. (09:32) Describing the 3 key phases of iron depletion from iron insufficiency to iron deficiency anaemia and emphasising their effects on running performance. (14:07) Thinking about the potential causes of iron insufficiency with a focus on the physiological effects of endurance running. For example haemolysis, gastric bleeding, increased hepcidin levels. We also discuss the effects of natural “antinutrients” known to inhibit the absorption of iron. (20:12) Considering the Female Factors for iron deficiency (25:09) Looking at how iron intake and its absorption could be optimised with a focus on key iron rich foods and how to overcome the restrictions of “antinutrients” naturally found in many plant-based foods. (32:45) Key Takeaways Iron is a key nutrient in the transport of oxygen to tissue and in the production of energy so is crucial for a runner Hemoglobin levels could be normal whilst ferritin (stored iron) levels could be greatly depleted so it is important to get both tested for a more accurate assessment. There are many risk factors associated with iron insufficiency/deficiency and it is most likely to be a combination of several rather than one specific element causing diminished iron levels We can potentially absorb as little as 3% of non-haem iron up to a maximum of 30% of haem iron, so a regular intake of iron is essential to maintain optimal iron status. There are several nutrient inhibitors associated with iron status. Consider different ways to avoid their effects to help maintain iron status. There are also nutrient enhancers for iron absorption so ensure you include these in your meal plan when eating iron rich foods.

Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/vitamins-and-minerals-for-the-female-runner (Episode 7: Vitamins and Minerals for Female Runners) Episode 4: Plant-based Eating for Runners 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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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

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Runner's Gut Runner's Gut is a blight on the performance of many runners. It can be debilitating and remove runners from their sport for days, weeks or sometimes months. Here we will be delving into some conditions of the digestive tract including IBS, food intolerances, and Coeliac disease that may be triggering YOUR symptoms. We will also be discussing some nutrition and lifestyle strategies to help reduce or prevent symptoms occurring so you can continue to run in peak performance. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (04:27) Opening with a recap on what was discussed in Episode 3 “Digestive Issues as a Runner”. The principle areas being recapped are the physical, mechanical and nutritional risk factors for digestive distress in runners. The physical effects of running being linked to reduced blood flow to the gut and anxiety The mechanical effects of running being linked to the bouncing effect of running The nutritional effects being linked principally to carbohydrate and fibre (15:55) An overview of Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) concentrating on the differences in symptoms and diagnosis. IBS being an umbrella term for a cluster of symptoms that are linked to a functional disorder of the digestive system. IBD being a term used for a cluster of autoimmune conditions which affect the digestive system and tend to be driven by inflammation. The principle diseases being Ulcerative Colitis (UC) and Crohn's Disease. Celiac disease is an autoimmune condition affecting the digestive system so is also discussed here. (20:28) Delving deeper into Coeliac disease with a focus on the symptoms and the process of diagnosis followed by an introduction to gluten and lactose intolerance and the potential risk factors for their development. (31:25) Discussing some clinical approaches to supporting a client with IBS. You will hear from nutritional therapists Aileen and Karen on how they approach care for their clients with this disorder. (41:14) The Female Factors to consider regarding Runner’s Gut including the prevalence of autoimmune (AI) disease and IBS in women versus men (44:58) Advert break promoting the Healthy Woman Healthy Runner Method and the FREE online training available to you. (47:48) Focusing on various nutritional approaches to supporting a runner’s digestive health including: An anti-inflammatory diet An elimination diet – to remove potential key trigger foods A Mediterranean style diet

(55:42) Thinking about some of lifestyle factors that could be considered to help alleviate digestive symptoms. Including: Training load Appropriate sleep

(1:02:33) Key Takeaways: If you are experiencing any ongoing digestive symptoms visit your GP to have them checked out Definitely visit your GP if you are passing mucus or blood in your stools Removing some trigger foods may have a significant positive effect on symptoms. Keep a food and symptoms diary to try and establish which foods may be causing the symptoms Remember that some of the symptoms you are experiencing may be as a direct result of your running training, especially if you are a distance runner Consider working with a nutrition professional for a personalised approach to the changes to your diet and lifestyle depending on the symptoms you are experiencing Remember you don’t need to live with digestive symptoms and the earlier you acknowledge and act on them by seeking professional support, the quicker you will be back to peak...

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HWHR-Weight Loss in Midlife Are you in, or approaching, midlife and finding weight loss is so much more difficult to achieve? In this mini episode we give you a snapshot into the weight loss challenges many midlife female runners face. We delve into some of the key potential contributors to weight gain in midlife including the effects of stress and a woman’s energy needs at this time. We then move on to discuss some important but simple nutrition and lifestyle changes YOU could make to support you as you transition through menopause. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (01:16) Discussing some of the body changes women tend to notice as they move into midlife and discovering some of the underlying reasons for potential weight gain and difficulty in achieving weight loss. (04:50) Do women have to be concerned about how much they eat during this midlife period? (04:57) Recognising the need to adapt daily food intake in accordance with the changes in individual energy needs with a focus on menstruation and the potential to overeat healthy foods. (07:17) Moving on to concentrate on some nutrition and lifestyle changes a midlife female runner could consider introducing to minimise the weight gain effects of hormonal changes during peri/menopause. (12:41) Key takeaways: Complete a LIFESTYLE Audit – check if any of the foundations are a barrier to success – address them Follow the suggestions we’ve made today (join us on FREE TRAINING to get more insights) CONSISTENCY/will get you results Monitor “body composition” not body weight – a tape measure or body composition scales

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: 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. Although these physiological changes are inevitable, remaining physically active and eating a healthy diet consistently could slow the decline and limit the effects. The overall energy intake required for an individual reduces as they age so it is important to adjust the diet accordingly. 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. 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. 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 https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Endurance Running and Immune Health)...

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Bone Health for Runners (Part 1) Runners rarely thinks about bone health until unfortunately they have an accident or suffer from an injury and then their focus is on healing quickly so they can return to training. As we get older we are probably aware that bone health may deteriorate so perhaps it gets on our ‘health radar’ as we approach middle age. Bone health is important at every age, we grow our bones as a child and teenager and we reach peak (BMD) 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 and that may lead to Osteopenia and Osteoporosis. Often these conditions go undetected until someone has a fall/fracture. A bone stress injury can halt a running season and may even lead to a longer term injury so looking after your bone health as a runner is important for health and a long enjoyable running life. In this episode we are focusing on Bone Health for Runners and specifically we’ll be discussing: 1. What makes healthy bones 2. Causes of Bone Stress Fractures (BSI) in runners 3. How nutrition and lifestyle factors can promote healthy bones (just going to give an overview and there will be a follow up episode where we’ll take a closer look at nutrition) https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (01:28) Find out why bone health is a personal issue for both Aileen and Karen (7:24) At what age do you feel that we have to start looking after bone health? (08:49) Why is looking after bone health important at every age stage in life. (10:50) Insights into the bone remodeling process and how we can support it whatever the condition of our bone structure is. (13:24) An overview of the key bone cells and what their role is in bone remodeling i.e. osteoclasts, osteoblasts, oestocytes and bone lining cells. (16:59) How the osteocytes act as sensors to direct bone remodeling at the point of stress load and why weight bearing exercise is important. (19:51) The female factors to consider in bone health and re modelling i.e. in childhood and teens, during pregnancy and breast feeding, peri and menopause and post menopause and older years. (27:09) Bone Stress Injuries – why runners are at risk and a look at the extrinsic and intrinsic factors leading to bone stress injuries. (30:34) Karen’s experience of a bone stress injury and what she did to promote healing and recovery. (32:44) Bone Stress Injuries in runners – are we at a high risk? (35:44) Looking at the extrinsic factors leading to bone stress injuries e.g. bio mechanical factors of the force you hit the ground, your running gait, your training - duration, mileage, frequency, speed and intensity. Also failure to schedule rest and recovery and considering muscle strength and endurance, training surfaces and terrain, and footwear. (38:16) Looking at the extrinsic factors leading to bone stress injuries e.g. genetics, eating to your energy requirements. It's important to consume enough food and calories to meet your body requirements for the whole array of physiological processes as well as your exercise and training requirements. So that's key for good health, but particularly thinking about the processes that include the growth and maturation of bone forming and having the correct nutrient building blocks for bone remodeling. Other factors include promoting good musculoskeletal health and being aware of medications...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/nutrition-basics-for-all-runners (E11 – Nutrition Basics for ALL Runners) https://she-runs-eats-performs.captivate.fm/episode/run-lean-run-fast (E12 – Run Lean Run Fast) https://she-runs-eats-performs.captivate.fm/episode/intermittent-fasting-and-the-female-runner (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, delicious food and healthy living. Together they host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded runners who are looking for simple ways to support running performance, energy,...

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High Stress Poor Running Stress may be internal or external and can impact the body physically, psychologically, emotionally and behaviourally. Stress is also known to result in poor running performance with a higher risk of injury and poor recovery from training. In this episode we illustrate the body’s reactions to chronic stress and the signs and symptoms to observe for. Finally, we provide some nutrition and lifestyle hints and tips to help you ‘de-stress’. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (05:29) Stress can impact us physically, psychologically, behaviourally and emotionally. Here we focus on the definition of stress and how the body reacts to it with an emphasis on chronic stress and the stress hormone cortisol. (12:00) Thinking about some of the symptoms associated with chronic stress including over/under eating, muscle aches and pains, loss of motivation, and poor running performance. (20:17) Delving into the consequences of chronic stress on running performance with a focus on immunosuppression and its influence on recovery and injury from training. (27:08) Some “stressors” are outside of our control, so it is important to acknowledge the ones within our control and address them. By minimising and/or eliminating the controllable stress, we help the body deal with the stressors outside of our control. Here, we discuss some TIPS to help relieve stress with an emphasis on food, caffeine and alcohol. (34:38) Lifestyle factors are also key in helping people deal with stress. It is important to remember that running training could be a STRESSOR. This is addressed alongside other lifestyle factors that may add to or help reduce the body’s stress load. (42:16) Key Takeaways: An appropriate amount of stress is supportive to health…it is what gets us up in the morning, what stimulate us It is the chronic unremitting stress that can be detrimental to health and affect our running performance Remember that stress can affect us physically, psychologically, behaviourally and emotionally f you are struggling with your recovery from training – consider the stressors in your life and address them Remember there are some stressors that are outside our control, so address the ones within your control eg. diet, stimulants, training load Take time for you…..enjoy a bath, a walk, reading, yoga Learn to say “No” It is important to take care of yourself in order to be able to look after others…make YOU a priority.

Female Factors: In this episode we did not highlight the female factors, however they are very similar to the ones discussed in Ep18 Intermittent Fasting and the Female Runner. The focus is on an imbalance of female sex hormones and the health and running performance implications of this. Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/intermittent-fasting-and-the-female-runner (Intermittent Fasting for the Female Runner) https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Endurance Running and Immune Support) 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,...

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Intermittent Fasting for the Female Runner Fasting has been used for centuries for health, religious and cultural reasons. But more recently, in the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for you as an individual and if it would help you as a runner. So today we are going to talk about: 1. Overview of different FASTING approaches and their potential health benefits 2. The Pros and Cons of FASTING for the female runner 3. TIPS on how you may integrate a fasting food plan approach with your run training https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (04:12) An introduction to the different categories of fasting i.e. Intermittent Calorie Restriction, (ICR) Alternate Day Fasting (ADF) and Time Restricted Feeding (TRF). (07:07) Discussing Intermittent Calorie Restriction, (ICR) Alternate Day Fasting (ADF) and Time Restricted Feeding (TRF) and associated health benefits e.g. weight loss, positive body composition changes, Increased energy and recovery, feeling brain sharp and having more clarity of mind alongside reduction in risk factors for metabolic health conditions (Type 2 diabetes, high blood pressure, unhealthy cholesterol levels, cardiovascular disorders). (19:04) How fasting works to give the health benefits you've discussed. (23:02) How to assess which one of these fasting approaches would be right for you. (26:56) When is fasting is not recommended - Health status and life stages (27:58) The pros and cons of fasting, especially for the female runner and a review of research and why it’s key to have the nutrition basics in place as a foundation before starting a fasting programme. (45:18) Ideas to help you synchronise intermittent fasting with your running life and training. (49:58) Typical questions people and runners ask about intermittent fasting: Q. Can I drink coffee when I’m fasting? A. Many of the fasting diet books may suggest it’s ok to drink black coffee but our word of caution is that remember coffee is a stimulant – it may affect adrenal hormones and stimulate cortisol and also trigger a release of fatty acids. So ideally avoid caffeine or drink decaffeinated. Q. Is it ok to run in a fasted state? A: Short easy “no stress” runs of less than 60 minutes are fine in a fasted state and will also help your body adapt to utilising fat as fuel. Ideally schedule early am before your fasting window. Q. Do I have to follow a perfect healthy diet every day when fasting? A: You’ll get better results if you follow a healthy food plan, however, be realistic, choose to have treats occasionally, it’ll help you sustain your food plan for the longer term. We tend to suggest an 80:20 approach. Q. How much food should I eat when I’m on a fasting window e.g. 16:8? A: That’ll really depend on your body composition/weight loss goals – if you are following 5:2 or Fast 800 you’ll be eating less in line with your food plan, however if you are not overweight but using TRE to promote fat loss and some performance benefits, we’d suggest you eat to your Energy Requirements i.e. don’t intentionally under eat – follow healthy plate and portions and adjust to your training distances but still eat within the time window you have determined. Q. I’m worried that I’ll feel ill or have no energy for running when following TRE? A: Aim to front load your calories/energy intake to the earlier part of your eating window/active part of your day. Don’t...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Endurance Running and Immune System) https://she-runs-eats-performs.captivate.fm/episode/nutrition-to-solve-doms (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 https://my.captivate.fm/www.runnershealthhub.com (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...

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=Smart Food Prep for Runners We know that runners are super busy people who have to fit in business, family, training runs alongside cross training and strength and flexibility training. Finding time to plan and prepare healthy meals and snacks is often a challenge. In this episode we talk about easy ways to: 1. Be organised 2. Make time for food shopping 3. Try some kitchen prep ideas https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (04:31) Why is food prep a challenge for runners? What are the time constraints which typically runners face on a daily basis. (07:54) A look at some supportive concepts around planning and choosing meals. (10:37) How to invest planning time wisely on tasks that will really help make best use of your time e.g. creating a healthy food environment, writing your favourite meal and snack list and a larder essential list and developing some short routine weekly planning time. (18:30) Tips around where to shop and how to minimise the amount of time spent shopping for food. (22:34) The differences between ready meals and prepared meals. (28:04) Food Prep ideas to free up your time so you may spend more time running and less time in the kitchen. (39:43) KEY TAKEAWAYS are: · Be prepared to invest some upfront planning time · Create your personalised Larder Essentials List · Create a healthy food environment · Schedule time for meal planning and shopping weekly · MAKE IT HAPPEN · Try out some of the food prep ideas – you don’t need to do them all Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/nutrition-basics-for-all-runners (Nutrition Basics for ALL Runners) https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Female Runners) https://she-runs-eats-performs.captivate.fm/episode/macronutrients-to-help-runners-go-faster-and-longer (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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (Easy Nutrition For Healthy Runners Online Programme ) for short videos, recipes, downloads and LIVE training and Q&A....

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Nutrition to Solve DOMS DOMS, Delayed Onset Muscle Soreness, can be debilitating for any runner. For some it can potentially mean time out of training or missing that big race. In this episode we explain what DOMS is and who may be at risk of developing it. We also outline the key signs and symptoms to observe for and delve into the world of nutrition. We explore how nutrition could help reduce the risk of a runner developing DOMS and/or how it could support recovery from DOMS. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (05:00) DOMS – discovering what it is and who might suffer from it. (13:38) Delving into the key signs and symptoms of DOMS, which include tenderness and stiffness (15:26) Discussing blood markers markers used to determine the degree of muscle damage from DOMS. (17:29) Outlining the Female Factors linked to DOMS. Are women more susceptible? (21:31) Discovering how nutrition may help reduce the risk of DOMS and/or support recovery from it. (27:00) Thinking about additional approaches to support recovery from DOMS e.g. sports massage, cold/hot compress. (31:00) Key Takeaways: DOMS can happen to anyone, but women may be more susceptible Be mindful of DOMS when adjusting training up or changing running style eg. from road to trail. Build up training slowly to try and avoid/reduce risk/severity of DOMS, especially if you are new to running If DOMS symptoms are severe STOP training for a period if time – it will be worth it in the long term. Consider your diet – is it anti-inflammatory or could it be a risk factor for DOMS? Listen to E14 for some great food ideas.

Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Endurance Running and Immune System) https://she-runs-eats-performs.captivate.fm/episode/vitamins-and-minerals-for-the-female-runner (Vitamins and Minerals and 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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (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...

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/nutrition-basics-for-all-runners (Nutrition Basics for ALL Runners) https://she-runs-eats-performs.captivate.fm/episode/vitamins-and-minerals-for-the-female-runner (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...

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Sleep Essentials for Running Performance Good sleep health is important for everyday physical and psychological health and wellbeing as well as running performance. In this episode learn about why we need to sleep and discover the health and performance consequences of inappropriate sleep length and quality. We also delve into and discuss specific foods and nutrients known to either help or hinder deep sleep. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (06:19) Learn about WHY we sleep and find out the definition of Good Sleep Health. (09:16) Discover the importance of sleep for physiological and psychological health and wellbeing. (11:07) Learn about the health and running performance consequences of poor sleep health. (14:01) Exploring the Female Factors linked to sleep. Do females get enough sleep? (15:53) Is the cumulative amount of sleep you get over a day as important as a long period of sleep? Listen in to discover if a cat nap during the day could be beneficial to health. (18:33) Moving on to discuss the interconnections between sleep and nutrition. The negative impact of caffeine and alcohol. (26:07) Discussing key aspects of food and nutrition to support good sleep highlighting specific macronutrients and micronutrients including: protein, carbohydrate, B vitamins and magnesium. (41:39) Discover the primary negative effects of poor sleep health on running performance with a focus on poor sleep’s impact on recovery. (44:28) Key Takeaways: Sleep is important for everyday health as well as running performance Poor sleep can affect recovery from training and blunt training adaptations Carbohydrate and protein rich foods consumed early evening may support sleep Quick release CHO and protein for dairy products have been shown to be most beneficial, but remember to keep your choices healthy Any food consumed in the evening, make sure it is eaten at least 1hr before bed Remember eating too much too late can have adverse effects on sleep Kiwi fruit and tart cherries, as well as Mg and B vitamins are important for serotonin and melatonin production. Try and ensure you get approx. 8hrs sleep per night CONSISTENTLY

Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Female Runners) https://she-runs-eats-performs.captivate.fm/episode/vitamins-and-minerals-for-the-female-runner (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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.)...

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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”. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Female Runners) https://she-runs-eats-performs.captivate.fm/episode/macronutrients-to-help-runners-go-faster-and-longer (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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more

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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 https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Female Runners) https://she-runs-eats-performs.captivate.fm/episode/macronutrients-to-help-runners-go-faster-and-longer (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 possible. Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/nutrient-timing-for-performance (Nutrient Timing for Running Performance) https://she-runs-eats-performs.captivate.fm/episode/hydration-and-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 https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded runners who are looking for simple ways to support running performance,...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: Trial bars and gels to discover which you prefer Choose the most natural ones available to you Always read the labels – general rule of thumb: the more ingredients there are, the less natural they are likely to be Always practice with products during training Never introduce a new product on race day Observe for any digestive issues - change product if any experienced Consider making your own 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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (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...

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Nutrient Timing for Running Performance Learn WHAT to eat, WHEN to eat and HOW much to eat to fuel endurance training runs and races to gain optimal running performance. Gain insights into applying nutrient timing to pre, during and post endurance running phases. Discover why each of these phases are crucial to sustain performance, improve recovery and help prevent injury. An overview of WHAT, WHEN, HOW much carbohydrate you should eat in each of the phases and how to include protein in pre and post training phases of your nutrition plan. Learn why what you eat and how much you eat is as important as the timing of your food intake. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (03:36) Karen explains what nutrient timing is and why it’s important for performance and recovery. (05:00) An outline of some key nutrient timings related to pre, during and post training runs and races. (07:06) Detail on HOW nutrient timing supports the runner in each phases i.e. pre, during and post training runs and races and why it’s important. (11:00) The challenges of post run eating, what you should eat immediately after a run and within 2 hours of completing an endurance run. (13:04) Female factors – is nutrient timing different for the female runner? (14:00) Nutrient timing pre training and when to run in a fasted state. (17:39) Nutrient timing following a training run or race and why it’s important to overcome the challenge of feeling unable or unwilling to eat after an endurance run. (19:58) Carbohydrate – HOW MUCH and WHAT types of carbohydrate should runners being eating PRE endurance running and most crucially WHEN? (25:55) How protein should be used in nutrient timing. (28:05) Tips for POST training eating. (31:11) How much carbohydrate is required DURING an endurance run. (33:49) The KEY TAKE AWAYS from today episode are: Nutrition is important pre-during and post training Each time frame for eating is equally important to help: fuel training, assist recovery, repair muscle and prevent injury CHO is they key nutrient for fuel but PRO is also important at key points pre and post training Fat intake does not really change, but it is important that it is adequate and from quality food sources. Worth remembering that Omega 3 fats are important anti-inflammatory nutrients so will support recovery, repair and help prevent injury/illness What you eat and how much you eat is as important as the timing of the food intake

Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/macronutrients-to-help-runners-go-faster-and-longer (Macronutrients to help runners go faster and stronger) https://she-runs-eats-performs.captivate.fm/episode/energy-bars-gels-and-protein-powders (Energy Bars, gels and powders) Race Day Success: Nutritional Strategies 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 https://my.captivate.fm/www.runnershealthhub.com (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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Female Runners) https://she-runs-eats-performs.captivate.fm/episode/performance-effects-overtraining-syndrome (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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (Easy Nutrition For Healthy Runners...

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Balancing Energy Intake with Energy Expenditure for Female Runners Overtraining syndrome is more common amongst runners than you would think. Often an enthusiasm for running, improving performance and body composition can lead to runners being over zealous with their training plans. Many focus on training and neglect to pay attention to their requirements for good nutrition and adequate rest. The inter-play of chronic over exercising with insufficient energy intake (from food) and insufficient sleep/rest may lead to a prolonged and unexpected decrease in performance and deterioration in both physical and mental health. We discuss the Sports Performance Triangle, Female Athlete Triad (FAT) and Relative Energy Deficiency in Sport (REDs). Fascinating insights into the importance of balancing energy intake with energy expenditure to promote running performance and overall great health. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (03:00) What is the definition of overtraining syndrome and how does is manifest in runners. (05:09) What are the triggers for this overtraining syndrome and the links to the sports performance triangle? (09:08) An overview of overtraining syndrome, Female Athlete Triad (FAT) and Relative Energy Deficiency in Sport (REDs). (10:08) The Female Athlete Triangle and the inter relation with low energy availability, menstrual dysfunction, and low bone mineral density. (13:15) Relative Energy Deficiency in Sport (REDs) and how it encompasses the health male and female athletes and the impact on poor health and sporting performance. (18:20) The importance of adjusting food/energy intake to meet increased energy expenditure as your endurance training increases. (23:00) The links between REDs and Disordered Eating, Eating Disorders and reduced athletic performance. (27:12) How to notice the early signs of overtraining syndrome and how to guard against the development of REDs. (33:01) The Key Takeaways from this episode: It is important for a runner to consider training, nutrition, and sleep/rest in equal measure to help prevent the development of Over Training Syndrome Remember that it may occur in men as well as women, so be aware of this with running colleagues and partners Important to take on sufficient food to fuel the amount of exercise you are undertaking Insufficient energy intake will result in a deterioration in running performance and may lead to other health issues Consider working with a sports nutrition professional to ensure you are fuelling appropriately and taking onboard sufficient nutrients overall

Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Runners) 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 https://my.captivate.fm/www.runnershealthhub.com (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

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Avoiding Over and Under Hydration for Runners We discuss the importance of hydration for running performance. Learn how to avoid over and under hydration and gather some tips on how to recognise and assess your hydration status. Discover the link between the two most common performance limiting factors i.e. carbohydrate and hydration status. Gain information on the benefits and pitfalls of including sports drinks in your nutrition and training plan. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (01:16) We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance. (5:00) Why is hydration important and why are we talking about this today? (05:39) Hydration status is a principal limiting factor in performance If people can get both carbohydrates and hydration optimal, then they've got a good chance of achieving whatever their running goals are. If hydration status is suboptimal, then that could have a major impact on our running performance. (06:37) More than 2%, dehydration, it could result in numerous physical and psychological symptoms. (07:35) Hydration can increase the use of glycogen. So, if that's happening an athlete could suffer from suboptimal carbohydrate and hydration status at the same time, and that could lead to deterioration in sports performance and general health. (08:18) We take a look at the problems associated with over hydration (hyponatraemia), potentially a really serious situation for a runner. (11:02) How to ensure that we're drinking the right amount of fluids, plus some tips on how we can all approach our hydration status, remembering that hydration status is a performance limiting factor. (15:27) A look at the symptoms occurring when a runner becomes more than 2% dehydrated and the infamous situation of “hitting the wall”. (18:03) Adapting hydration in both hot and cold environments (19:49) Hydration pre, during and post exercise and the importance of everyday baseline hydration. (23:12) Discussing common symptoms related to electrolyte balance e.g. sodium, magnesium and muscle cramping. (26:06) How do we know we're dehydrated? An easy way to assess individual hydration levels. (30:22) Are sports drinks considered to be hydration? Learn the benefits and pitfalls of using sports drinks. (34:59) Understanding the effects on your health when using sports drinks containing artificial sweeteners. KEY TAKEAWAYS Dehydration is a limiting factor in Running Performance Hydration status needs to be considered pre, during, and post training/event. Ensure you consider your hydration status on a daily basis, Think about: Having a glass of water by your bedHaving some water before leaving the house Start to carry a water bottle with you for all runs over 1hr Plan your running route around the availability of water fountains Consider purchasing a Camelbak Purchase electrolyte tablets/drops

Related episodes: https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Female Runners) https://she-runs-eats-performs.captivate.fm/episode/macronutrients-to-help-runners-go-faster-and-longer (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...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners (Sports Nutrition Foundations for Female Runner)s https://she-runs-eats-performs.captivate.fm/episode/performance-effects-overtraining-syndrome (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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy...

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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. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) 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: https://she-runs-eats-performs.captivate.fm/episode/hydration-and-running-performance (Hydration and Running Performance) https://she-runs-eats-performs.captivate.fm/episode/nutrient-timing-for-performance (Nutrient Timing for Running Performance) https://she-runs-eats-performs.captivate.fm/episode/nutrient-timing-for-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 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...

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Macronutrients to help Runners go Faster and Longer Learn about the macronutrients (carbohydrate, protein, fat) and how they can each be utilised in various ways to enhance your running performance. We will be discussing their importance for energy production, muscle recovery and repair, immune support, and much much more…. For the female runner will take a look at the effects of low energy availability and its effects on hormone balance and the development of Relative Energy Deficiency Syndrome (REDs). https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (01:16) We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance. (03:30) Find about why carbohydrate is a limiting factor. (09:08) Learn about energy availability and Relative Energy Deficiency Syndrome (REDs) and the female runner. (17:39) Talking about protein and its importance for a runner. (27:44) Discussing fat intake and running performance. (37:07) Key Takeaways from this episode: Carbohydrate (CHO) is the most easily digestible and ready available source of energy so the body taps into CHO for immediate requirements during training runs and races. We have limited storage for CHO and that’s why we need to manage top ups of CHO during longer endurance runs. PROTEIN consumption is mostly about muscle building and repair and recovery – supporting strength and power and energy production (supporting mitochondria) FAT – from a running perspective – stored fat can be used as an alternative energy source to glycogen – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.

Related episodes: Sports Nutrition Foundations for Female Runners Avoiding Digestive Issues as a Runner https://she-runs-eats-performs.captivate.fm/episode/performance-effects-overtraining-syndrome (Performance Effects of Overtraining Syndrome) https://she-runs-eats-performs.captivate.fm/episode/nutrient-timing-for-performance (Nutrient Timing for Performance) https://she-runs-eats-performs.captivate.fm/episode/energy-bars-gels-and-protein-powders (Energy Bars Gels and Protein Powders) Race Day Success: Nutritional Strategies 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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (Easy Nutrition For Healthy Runners Online Programme ) for short videos, recipes, downloads and LIVE...

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Sports Nutrition Foundations for Female Runners “When everything is equal, nutrition can make the difference between winning and losing” A quote that sums up this episode and leads to the question…. ”Could nutrition be the limiting factor in YOUR running performance? So, this episode aims to answer this question. We explore the reasons for focusing on nutrition for training and consider why nutrition may be the element that's preventing runners achieving improvement in performance. We delve into the female factors surrounding nutrition and running performance and also take a deep dive into the two limiting factors in running performance i.e. carbohydrates and hydration from an athletic point of view as well as female angle. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Show Notes (05:10) Introducing the Performance Triangle and outlining its importance in achieving peak running performance before moving on to discuss the influence of diet on performance. Thinking about the starting point for a runner when considering dietary changes to support their training. Considering the positive influence of an optimal everyday diet. (10:03) Delving into running specific nutrition and discussing the starting point for all runners: Establishing your health goals Establishing your running performance goals Considering working with a nutrition professional to ensure the recommendations are personalised

Moving on to outline some key generic principles of Sports Nutrition including: Efficient recovery from training Reduced risk of injury/illness Training adaptations Increased running Performance – the ultimate goal.

(13:23) Discussing the known nutritional limiting factors in sports performance: Carbohydrate intake Hydration

(17:15) The Female Factors: Female HORMONES and hormone balance Female hormones are complex and vary throughout the lifespan (e.g. menstrual cycle, peri menopause, post menopause, pregnancy, post partum) MUSCLE development is different for women Lifestyle challenges potentially different from men Higher RISK factors for females for certain health conditions or health concerns such as:

Thyroid Hormonally driven cancers Autoimmune conditions Osteoporosis Disordered Eating Weight management

(22:33) Looking at nutritional change and the potential challenges that may arise from this e.g. increasing/decreasing daily carbohydrate intake depending on training load, being mindful of hydration status on a daily basis (29:38) Key Takeaways: Remember the Performance Triangle is made up of 3 EQUAL sides: Training, Nutrition, Sleep/Rest – so give each EQUAL consideration for enhanced performance Everyday Nutrition Foundations need to be in place consistently day in and out before sports specific nutrition is introduced Personal Health concerns and/or conditions and life stage need to be considered when introducing a nutrition plan to support running performance Consider what YOUR CHO and Hydration requirements are in line with your training and race requirements and goals. There are many benefits to introducing SN alongside your running training including: adequate energy intake to fuel your running and including nutrient dense foods/drinks to help reduce the risk of injury and illness and maintain electrolyte balance. Ultimately, the aim of SN, if applied appropriately and consistently, is to enhance running performance, thus aid you in attaining your running and performance goals....

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Welcome to She Runs Eats Performs, the podcast for female runners of all abilities In this trailer Aileen and Karen outline what She Runs Eats Performs has in store for you. Our Podcast includes 3 x series: Sports Nutrition for female runners – where we delve into a health-related topic and how nutrition specific to your running may help minimise the risk factors for running induced ill health and injury How to be a Healthy Woman Healthy Runner Food For…..series where we discuss specific foods to support running performance

Usually, we co-host the show, discussing sports nutritional science and especially adding in the FEMALE FACTORS every woman needs to know to be a healthy runner. The show typically runs for between 40 and 60 minutes and releases every Thursday. We are really conscious that runners are busy people who are short of time and are action takers, so we always summarise our shows with KEY Takeaways. We’d love you to join us on She Eats Runs Performs, please tell all your running friends that the show is available to listen to for free. Our final message is ‘don’t let nutrition be the limiting factor in your running performance’ so please join us on She Eats Runs Performs, and let us know if there are any topics you’d like us to cover. https://sunny-trailblazer-4067.ck.page/9b73b64095 (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! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) Happy Running! Disclaimer: The suggestions we make during this show 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 https://my.captivate.fm/www.runnershealthhub.com (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 https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://pay.hotmart.com/M38032672A?off=6nh9w023&checkoutMode=10 (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 https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/hello@runnershealthhub.com (hello@runnershealthhub.com ) Happy Running! Aileen and Karen https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/www.runnershealthhub.com%C2%A0 (www.runnershealthhub.com )

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