The Origins of PureSport

Dan shares the inspiring story behind PureSport, founded by two professional rugby players who sought a healthier alternative to opioid-based painkillers. They embarked on a journey to discover natural solutions, leading to the development of their innovative product line.

Product Evolution and Innovation

Charlie and Dan discuss the evolution of PureSport's offerings, from CBD products to their latest additions like creatine and adaptogens.

Community Connection

The significance of community for PureSport, and how the brand's grassroots approach fosters genuine connections among athletes. Dan emphasises the joy of engaging with customers through local run clubs and events, creating a supportive environment for all fitness levels.

Challenges

The challenges PureSport has faced, including product development hurdles and the importance of transparency in building trust. Dan shares anecdotes about the brand's commitment to addressing customer concerns and maintaining open communication.

Exciting Future Plans

Dan hints at upcoming product launches, including running gels catering to the specific needs of athletes. 

Head to the website for more information on PureSport products 

Connect with Dan on Linkedin 

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

Understanding Creatine

Charlie and Dana kick off the discussion by breaking down what creatine is and its natural occurrence in the body. Dana explains how creatine plays a crucial role in energy production, particularly during high-intensity activities, and why it’s gaining traction among endurance athletes.

Who Can Benefit?

The conversation highlights that while creatine is often associated with strength and power athletes, endurance runners, especially women over 30, can also reap significant benefits. Dana discusses how creatine can aid in muscle recovery, combat age-related muscle loss, and even improve brain health, making it a worthwhile consideration for many.

Supplementation Guidelines

Listeners will learn about the recommended dosages, the best forms of creatine to take, and how to incorporate it into their daily routines. Dana shares insights on the importance of hydration and addresses common concerns regarding gastrointestinal issues that some may experience with supplementation.

Practical Tips and Timing

Charlie and Dana provide practical advice on when to take creatine, how to mix it into your diet, and the potential weight gain that may occur. They also discuss the importance of monitoring your body’s response to supplementation and adjusting accordingly.

Key Takeaways

As the episode wraps up, Dana emphasises the importance of keeping a journal to track any changes and benefits experienced while taking creatine. She encourages listeners to consult with a sports dietitian if they have any concerns or negative side effects.

For more information and to connect with Dana, follow her on Instagram @a_dash_of_dana or visit her website for additional resources and insights.

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

Understanding Bicarbonate of Soda

Tom breaks down the science behind bicarbonate of soda, explaining how it works within the body, particularly during high-intensity exercise. He discusses the relationship between lactate production, hydrogen ions, and muscle fatigue, shedding light on why this common kitchen ingredient is gaining traction among endurance athletes.

The Resurgence of Bicarb

Despite its long history in the running community, bicarbonate of soda is experiencing a resurgence thanks to new products that mitigate gastrointestinal issues often associated with its use. Tom explains how these innovations are making it more accessible for runners of all distances, from 5Ks to marathons.

Practical Application and Dosage

Charlie and Tom discuss practical tips for incorporating bicarbonate of soda into training routines, including recommended dosages and timing for optimal performance. Tom shares his personal experimentation with bicarb, detailing both the successes and challenges he faced during his trials.

Performance Insights

Listeners will gain insight into the potential performance benefits of bicarbonate supplementation, including its impact on perceived exertion and overall running efficiency. Tom shares his thoughts on how small improvements can add up over time and the importance of establishing a solid nutritional foundation first.

For more information on Tom’s coaching services and nutrition advice, visit his newly launched website at tomhollishealth.com and follow him on Instagram @tomhollisruns.

Thinking of trying bicarbonate of soda for your training? Don’t forget to save 10% on Morton's bicarb system at X Giles with code COOKEATRUN.

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

The Importance of Strength Training

As Charlie reflects on her own neglect of strength training, Emma shares her journey from injury-prone cardio enthusiast to a strong, injury-free runner. They delve into the significance of incorporating strength training into a runner's routine, particularly as they age and set ambitious running goals.

Understanding the Basics

Emma breaks down the essentials of strength training, explaining why it's vital for injury prevention and improving performance. She emphasises the importance of single-leg exercises, as runners predominantly land on one leg at a time, making stability and strength crucial for efficient running.

Practical Tips for Integrating Strength

Discover how to effectively incorporate strength training into your existing running schedule. Emma provides actionable advice on habit stacking and how to replace one run with a strength session without compromising your training. She also discusses the ideal timing for strength workouts relative to running sessions.

Nutrition for Strength Training

Charlie and Emma discuss the nutritional aspects of strength training, highlighting the importance of proper fuelling before and after workouts. Emma shares her insights on the necessity of protein for muscle recovery and the role of carbohydrates to sustain energy during longer training sessions.

Long-Term Benefits

As they wrap up, Emma elucidates the long-term benefits of strength training for runners, including improved efficiency, faster times, and enhanced overall fitness. They also touch on the importance of strength training for women over 30, addressing misconceptions and encouraging a shift in mindset towards weightlifting.

For more insights and to connect with Emma, visit her website at emmakirkodanuobie.com or follow her on Instagram @emmakirkyo.

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

Sian, an ultra runner and sports nutrition enthusiast, brings her expertise to discuss the science, benefits, and misconceptions surrounding collagen supplementation, especially for female runners over 30.

Collagen Uncovered

Explore what collagen is and why it's a hot topic in the running community. Sian explains the role of collagen as a protein and its importance in connective tissues, particularly for those recovering from injuries or undergoing intense training.

Supplementation Insights

Charlie and Sian delve into the nuances of collagen supplements, discussing the difference between marine and bovine collagen, the importance of hydrolysed forms, and what to look for when choosing a supplement. They also tackle the question of whether runners should supplement and the potential benefits for injury prevention and recovery.

Real Food First

Sian highlights how a balanced diet can provide necessary proteins and amino acids. They discuss collagen-rich and collagen-boosting foods, and how vitamin C plays a crucial role in collagen synthesis.

Practical Tips for Runners

Learn about the best practices for incorporating collagen into your diet, whether through supplements or food. Sian shares tips on timing, dosage, and how to ensure your body gets the nutrients it needs to support your running goals.

Connect with Sian on Instagram @siansecc & Tiktok siansecc , and check out her podcast ‘The Fuelled Runner’. 

Thinking about adding collagen to your routine? Save 10% on Pillar Performance and SIS collagen at XMiles with code COOKEATRUN.

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

Understanding Micronutrients

Dan explains the vital role of micronutrients such as magnesium and omega-3s in an athlete's diet. He highlights how these nutrients support various physiological processes, including muscle function, inflammation reduction, and overall metabolic health.

Magnesium: The Unsung Hero

Discover why magnesium is crucial for athletes, especially those losing it through sweat during high-intensity workouts. Dan discusses the benefits of Pillar Performance's triple magnesium blend designed to maximise absorption and minimise gastrointestinal distress.

Omega-3s for Optimal Recovery

Dan emphasises the importance of omega-3 supplementation, particularly for athletes, due to its anti-inflammatory properties and benefits for heart, brain, and muscle health. Learn how to integrate omega-3s into your routine effectively.

Collagen and Tendon Health

Explore the benefits of collagen supplementation for joint and tendon health. Dan explains how collagen peptides can improve tendon stiffness and force production, making it a valuable addition to an athlete's regimen.

Supplementation Strategies

Dan shares practical advice on how to incorporate these supplements into your daily routine, ensuring maximum benefit and absorption. He also discusses the importance of consistency and the right timing for each supplement.

Listen to the PILLAR Performance Podcast here: https://podcasts.apple.com/au/podcast/the-pillar-performance-podcast/id1657287702

https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDs

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

Sydney Marathon: A New Major

Heather talks about the excitement surrounding Sydney's upcoming status as a World Marathon Major and reflects on her own experience running the race. She shares her journey from receiving the invitation to participate in the Age Group World Championship to crossing the finish line.

The Sydney Expo Experience

While the race itself was phenomenal, Heather notes the Expo could use a few improvements! She shares her insights on what to expect and offers advice for future participants on timing their visit to the Expo to snag the best merchandise.

The Course and Challenges

Heather describes the Sydney Marathon course as challenging, and compares it to other majors like Boston and New York, offering tips on how to prepare for the unique demands of the race.

Fueling and Nutrition Strategies

Heather discusses her fueling strategy, including the use of Goo Energy Labs gels and salt sticks, and how she adapted her nutrition plan for the Sydney Marathon. She emphasises the importance of personalising your fueling strategy to ensure optimal performance.

Top Tips for Sydney Marathon

Heather shares her top tips for running the Sydney Marathon, including training for varied weather conditions and hill workouts. She also stresses the importance of enjoying the city and making the most of the marathon experience.

Follow Heather on Instagram at @tryandrungirl

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

Are energy gels are detrimental to gut health? How can runners optimise their gut health for better overall wellbeing?

Gut Health Basics

Gabrielle explains how gut bacteria affect everything from digestion to mental health. 

Top Tips for Runners

Discover easy ways to up your gut game. Think fibre, think variety, and learn how to fuel your runs with gut-friendly foods.

Gut Training 101

Learn about gut training for better fibre and carb tolerance. Gabrielle shares tricks for handling gut issues on the run.

Energy Gels: are they messing with your gut? 

Are gels gut villains? Gabrielle talks about emulsifiers and FODMAPs, while Charlie suggests some natural alternatives.

Processed Foods and Your Gut

Gabrielle highlights the fibre failings of ultra-processed foods and how to balance them with plant-based goodness.

Supplements: Yay or Nay?

Find out when probiotics and supplements might help, and why food should come first.

Don't miss out on the 10% discount on thi month’s featured products: Hummer gels and Supernatural Fuel energy pouches at XMiles with the code COOKEATRUN. 

Check out Charlie’s list of recommended natural gels below:

Veloforte 

Hilltop 

Spring 

RawVelo 

Activeroot. 

Find out more here - https://xmiles.co.uk/blogs/news/fuel-with-100-real-food 

Connect with Gabrielle Morse at the Gut Health Clinic for more tips.

Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk 

This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, Charlie and guest Alex Larson (@alexlarsonnutrition), a dietitian nutrition coach for endurance athletes, discuss the Berlin Marathon and the use of continuous glucose monitors (CGMs). She also chats with Lillie Bleasdale (@lilliesfitness on Instagram) a London Marathon championship athlete and founder & head coach of PASSA - an online running coaching collective for women. They discuss the importance of proper care for women’s health in sports and this impacts athletic goals.

Berlin Marathon

Training, fueling, and achieving performance goals, specifically a sub-three-hour marathon. Charlie discusses her adjustments in training and lifestyle that led to improved performance.

Continuous Glucose Monitors (CGMs) 

Charlie tested one herself to understand its relevance for athletes and patients with diabetes and Alex explains that while CGMs are crucial for people with diabetes, their use among athletes without the condition is unnecessary and costly. 

Nutritional Insights

Charlie and Alex look explore the body’s natural responses to food, particularly carbohydrates, and the importance of personalised nutrition strategies. The emphasis is on achieving athletic goals through proper fuel and training rather than fancy tech.

Women's Health in Sports and Medicine

Charlie and Lillie have an in-depth discussion about advocating for women's health in sport, particularly around conditions like endometriosis. They look at how this condition and adenomyosis has affected Lillie’s life and training with advice for women advocating for their own healthcare. 

Cost and Affordability in Sports

Lillie and Charlie observe the expenses involved in sports like running and triathlons, including race gear and equipment, and the differences between affordable sports (like running) and expensive ones (like cycling or triathlons). Charlie and Alex reflect on the challenges of training for long-distance endurance events like Ironman races, both in terms of time and cost.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk 

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Amy's Ultra Marathon Journey

Amy recounts her experience of completing her first 100-mile race just one year postpartum. She discusses the leap from a 50k to 100 miles and how she managed her training alongside raising a young child. Amy's story is both inspiring and informative, providing a realistic look at the dedication and planning required for such an endeavour.

Breastfeeding and Pumping During Ultras

Amy shares her experience of breastfeeding and pumping during her 100-mile race. She talks about the logistical challenges, how she practised during training, and the support she received from race organisers and her husband.

Nutrition Strategies for Ultra Marathons

Amy and Charlie dive into the specifics of fuelling for ultra marathons. Amy shares her nutrition strategy, including the use of gels, real foods like grilled cheese and quesadillas, and how she adapted her plan on race day. She also offers tips on managing nausea and the importance of flexibility in your nutrition plan.

Training and Day-to-Day Nutrition

Learn how Amy balanced her training with day-to-day life, including the importance of back-to-back long runs and how she adjusted her daily nutrition to support her increased mileage. Amy provides practical advice on how to fuel your body for both performance and recovery.

Top Tips for Aspiring Ultra Runners

Amy offers her top tips for runners looking to tackle their first ultra marathon. From gradually increasing your carbohydrate intake to incorporating protein for muscle recovery, her advice is designed to help you build a robust nutrition plan that can adapt to the demands of ultra running.

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop

Don't forget to use the discount code COOKEATRUN to save 10% on Morton gels and Active Root products at XMiles until the end of September.

Follow Amy on Instagram at @the_running_dietitian

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, Charlie chats with Lizzie Diamond, known on Instagram as @runnerof4. Lizzie shares her inspiring journey of balancing marathon training with raising four children, her reasons for running, and how she fuels for her races. Dive into her story and discover practical tips for managing a busy life while pursuing running goals.

Lizzie's Running Journey

Lizzie reveals how she started running in 2017 after having three children and preparing for her wedding. Learn about her transformation from a theatre enthusiast to a marathon runner with a personal best of 2:47. Lizzie's passion for running and her drive to push her limits are truly inspiring.

Balancing Training and Family

Discover how Lizzie juggles marathon training with family life, thanks to the support of her husband, Ben. She shares her tips for finding a balance, including early morning runs and flexible strength training. Lizzie also talks about the importance of having a supportive network and how her children understand and support her running journey.

Marathon Training Insights

Lizzie provides a glimpse into her marathon training routine, including her weekly mileage, interval sessions, and long runs. She discusses the emotional and mental challenges of marathon training and the importance of recovery. Learn how Lizzie stays motivated and overcomes the difficulties of balancing training with other responsibilities.

Nutrition and Recovery

Charlie and Lizzie discuss the importance of nutrition in marathon training. Lizzie shares her pre-run and post-run nutrition strategies, including her favourite snacks and recovery foods. Find out how she fuels her long runs with gels and electrolytes and the importance of practising with different nutrition products.

Top Tips for New Runners

Lizzie offers valuable advice for new runners, including the importance of pushing boundaries, joining a local running club, and setting goals by booking races. Her tips are designed to help runners stay motivated and accountable, especially during the challenging winter months.

Connect with Lizzie on Instagram at @runnerof4 to follow her journey and get inspired by her dedication and enthusiasm for running.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk 

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, Charley dives into the often controversial topic of running and weight loss with nutrition coach Becky from We Eat We Move Nutrition. Find out how to fuel for performance while aiming for weight loss, and listen out for practical advice no matter what stage of your journey you're at.

Fuelling for Performance and Weight Loss

Becky discusses the common pitfalls runners face when trying to lose weight, including the dangers of under-fuelling and the importance of managing expectations. Learn why it's crucial to fuel your runs properly and how to avoid the trap of fasted running and post-run bingeing.

Practical Tips for New Runners

For those just starting out, Becky emphasises the importance of building a solid running routine before focusing on weight loss. Discover how keeping a simple food diary can be an eye-opening tool to help you make better nutritional choices and improve your running performance.

Seasoned Runners and Weight Loss

Becky offers advice for experienced runners who want to lose weight without compromising their performance. Learn how to balance your nutrition during training cycles and why it's essential to focus on pre-run, intra-run, and post-run fuelling.

Intermittent Fasting and Strength Training

Charley and Becky explore the impact of intermittent fasting on running performance and discuss the importance of incorporating strength training into your routine. Find out why strength training is crucial for overall health and injury prevention, especially for female runners.

Top Tips for Healthy Eating and Protein Snacks

Becky shares her top tips for healthy eating and quick, easy protein-packed snacks to ensure you're getting enough nutrients to support your running goals. From boiled eggs to protein bars, discover convenient options to keep you fuelled throughout the day.

Connect with Becky on Instagram at @weeatwemove_nutrition for more tips and visit her website to learn about her services and coaching programmes.

Don't forget to use the discount code COOKEATRUN to save 10% on Goo Nutrition products and Noon Electrolytes at XMiles until the end of August. Check back next month for our September product features.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month's featured products at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, Charlie chats with Lara Giusti, co-founder and head chef at Veloforte, about the unique challenges of nutrition for swimming. Lara shares her journey of creating Veloforte to provide natural sports nutrition options and offers invaluable tips on how to effectively fuel for swimming, especially for those tackling triathlons or long-distance swims.

The Birth of Veloforte

Lara discusses the inspiration behind Veloforte, driven by the need for natural sports nutrition. Learn how her personal experiences and passion for real food led to the creation of a product range that caters to athletes seeking healthier fueling options.

Challenges of Swimming Nutrition

Swimming poses unique fueling challenges due to the lack of storage options and the water environment. Lara explains how to pre-fuel and post-fuel effectively, and offers advice on intra-swim fueling for those longer sessions. Discover why hydration is just as crucial in swimming and how to manage it.

Practical Tips for Swim Fuelling

From the importance of practising your fueling strategy during training to the logistics of carrying and consuming gels while swimming, Lara provides practical tips to ensure you’re well-prepared. She also covers the importance of carbohydrate loading and how to structure your nutrition leading up to race day.

Product Highlights

Charlie and Lara discuss some of Veloforte's standout products, including the endurance bars, chews, and the newly launched overnight oats. Learn why these products are favourites among athletes and how they can fit into your training and recovery routine.

Connect with Veloforteand explore their range of natural sports nutrition products at Veloforte.com.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, we tackle the ever-controversial topic of ultra processed foods with renowned dietitian Nichola Ludlam-Raine, better known as NYX Nutrition. Join Charlie as she delves into Nicola's new book, "How Not to Eat Ultra Processed Foods," and uncovers practical advice for runners who often rely on these foods for fuel.

Understanding Ultra Processed Foods

Nicola breaks down what ultra processed foods (UPFs) are, tracing their origins and explaining why they have garnered such a negative reputation. Learn about the spectrum of UPFs, from junk foods like sweets and fast food to healthier options like hummus and wholemeal bread, and why not all UPFs are created equal.

Making Informed Choices

Discover how to make better food choices without eliminating convenience. Nicola shares tips on identifying healthier alternatives and balancing your diet to include nutrient-rich whole foods alongside occasional UPFs. She also offers practical advice for busy parents and athletes on how to navigate the complexities of food labels and ingredient lists.

Sports Nutrition and UPFs

Are sports nutrition products considered UPFs? Nicola addresses this pressing question and reassures athletes that using gels, bars, and drinks designed for performance is perfectly acceptable. Learn how to balance your diet to include these products without compromising your overall health, and get tips on pre-run and post-run fuelling strategies.

Connect with Nic on Instagram at @nicsnutrition for more tips and to learn about her group coaching programme launching this July.

Grab her new book “"How Not to Eat Ultra Processed Foods” Here:

https://amzn.eu/d/09kpu0N6

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJULY10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Understanding Hydration

Charlie explains how dehydration impacts performance, leading to symptoms like increased heart rate, GI issues, and muscle cramps. Learn about the average fluid needs for men and women, and how to adjust for sweat losses during training and races.

The Science of Sweat

Are you a salty sweater? Discover why sodium is the most crucial electrolyte for runners, with average losses around 900 milligrammes per litre of sweat. Charlie discusses the importance of adding salt to your diet, particularly in pre and post-run foods and drinks. 

Precision Fuel and Hydration’s Andy Blow

Andy shares the journey of Precision Fuel and Hydration, from its inception to becoming a key player in the endurance sports nutrition space, and Charlie puts your questions to Andy about some of your favourite products. 

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Understanding GI Issues

Kristy breaks down what GI issues encompass, from gas and bloating to diarrhea and vomiting, and explains why these symptoms are so prevalent among runners. Learn about the factors that contribute to these problems, including diet, hydration, and the physical impact of running on the digestive system.

Preventing GI Problems

Discover practical tips to avoid GI issues, such as the importance of hydration, the role of sodium and electrolytes, and the benefits of a well-planned carb load. Kristy also shares her insights on how to train your stomach to handle race-day nutrition and the potential impact of race-day nerves.

Special Considerations

For runners with specific conditions like inflammatory bowel diseases, Kristy offers tailored advice on managing symptoms and choosing the right nutrition products. She also discusses the potential benefits of modifying what you wear during a run to alleviate GI discomfort.

Real-Life Experiences

Charlie and Kristy share their own race-day disasters and the lessons they've learned from them. From the pitfalls of trying new gels on race day to the consequences of poor pre-race food choices, their stories highlight the importance of preparation and practice.

Connect with Kristy on Instagram at @marathon.nutritionist for more tips and to learn about her group coaching programme launching this July.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Jamie’s Running: Fueling Early Morning Runs

Jamie, an early morning runner and Styrkr enthusiast, shares his fuelling strategies for those pre-dawn runs. From using Styrkr's Mix 90 carb drinks with caffeine to incorporating their rice bars and gels, Jamie provides practical insights on how to optimise performance and avoid GI issues. He also discusses his training regimen, including his preparation for the Chicago Marathon.

Christian Sanderson: The Styrkr Story 

Christian shares the fascinating journey of Styrkr, from its inception in his own kitchen to becoming a go-to brand for endurance athletes. Learn about the key products that have made Styrkr a standout in the market, such as the Mix 90 carb drinks, Gel 30 Nitro, and the award-winning Bar 50 rice bars, which Christian originally created with his daughter.

Charlie also taste-tests some of Styrkr’s products, including the Bar 50 rice bars and the Styrkrthon protein bars - tune in to get her verdict!

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Tom Hollis aka: Plantrunner

Tom, fresh off his Milton Keynes marathon victory, shares his personal strategy for tackling two marathons in 15 days and the role nutrition played in his recovery and triumph. From carb loading to the specifics of race day fueling, Tom gives us the lowdown on how he optimises his intake for peak performance.

Delve into the science behind nitrates, and why they might be more beneficial for recreational runners than elites. Plus, get practical advice on how to incorporate beetroot shots into your routine, and learn why a clean mouth might not be your best friend when it comes to nitrates…

Discover the potential of nitrates not just for race day, but also as a training aid, and explore the emerging trend of including nitrates in mid-race fueling.

Jonathan Cartwright: Beet It Sports

And if you're curious about the brand behind the beetroot magic, stick around for Charlie's interview with Jonathan Cartwright from Beet It Sports. Uncover the origins of Beet It, its evolution alongside groundbreaking research, and why its products might just be the natural performance enhancer for you.

Explore the range of nitrate products, from the classic shots to innovative crystals perfect for travel, and learn how to integrate them into your training and recovery — all while enjoying a special discount code for Cook Eat Run listeners when you purchase Beet It from the XMiles website.

Connect with Tom for more insights on nutrition and running at tomhollishealth.com and follow his journey on Instagram @plantrunner_rd.

Check out Beet It Sports beetroot shots and other products at https://www.beet-it.com/ / @beetitsport  (also available at Xmiles.co.uk - remember to use discount code COOKEATRUN10 for 10% off site wide).

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Fuel your passion for running with the latest episode of Cook Eat Run - Charlie Watson (now 16-time marathoner!) dives deep into the world of running nutrition with Andy, aka ‘The FOD runner’. Andy is a YouTuber, running coach, and sXMiles ambassador, and in this episode shares the secrets behind his sub-3 hour marathon success. 

Charlie also shares her own Boston Marathon experience, revealing how a hot day led to on-the-fly adjustments to her hydration and sodium intake. Charlie shares her carb-loading techniques and how she managed to nail her nutrition despite the challenging conditions. Andy shares his approach to carb loading, and his experimentation with ketone supplements as a potential third energy source (don't miss Charlie’s view as a dietician as she unpacks the use of ketones and whether they're worth the investment at the end of the episode!)

This episode is packed with practical advice for runners of all levels, with super valuable insights on fueling, hydration, and the mental clarity that comes with proper nutrition.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Charlie and Meghann emphasise the significance of sufficient carbohydrate intake to sustain energy levels during endurance activities and dispel the misconceptions surrounding carb consumption. Meghann provides insights into the mental and physical benefits of carb loading and addresses common concerns, such as fibre management and hydration during travel. They discuss personalised approaches to carb loading, highlighting individual differences in tolerance and preferences. 

Learn practical tips for managing your carb intake and why your brain might love those gels just as much as your muscles do. Tune in and turn your next marathon into your best one yet.

Meghann’s carb drinks and supplements recommendations:

Precision Fuel and Hydration Carb & Electrolyte Drink 

Precision Fuel and Hydration Carb only drink 

Maurten Carb Drinks 

Skratch Lab Super High Carb drink 

High Five Energy Drink 

OTE Energy Drink 

Tailwind 

Styrkr dual carb drink mix 

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Charlie spills the beans on how she taste-tested every gel, chew, and carb drink under the sun, and shares the highlights (and lowlights) of her summer-long nutrition experiment, diving into the world of carbs, caffeine, and electrolytes, exploring options from high-carb gels to natural fuel choices. Get the lowdown on texture, taste, and how to avoid the dreaded "runner's trots”, plus tips on how to train your gut for race day (and why caffeine might just be the cheaper performance booster you've been looking for).

Don't miss out on practical advice for race day, including how to carry your fuel, whether to walk or run while refuelling, and a sneak peek at what's on course at major marathons.

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Join Charlie Watson (@therunnerbeans) and learn how to fuel your runs, feed your body, and sprint into the world of sports nutrition in this brand new series, now in partnership with XMiles - the one stop nutrition shop.

In this season, Charlie is unwrapping the secrets of marathon fueling strategies, diving into the details of what keeps you going mile after mile. 

Make sure you’re subscribed so you don’t miss upcoming episodes featuring interviews with top sports nutritionists, elite athletes, and cutting-edge brands. Get the scoop on CBD, understand the power of nitrates, master the art of carb loading, and unlock the potential of caffeine for peak performance.

Xmiles is also dishing out a 10% discount code exclusively for Cook Eat Run listeners site wide, so lace up, press play and let’s get going - your next PB starts here! 

Connect with Charlie online @therunnerbeans / www.therunnerbeans.com 

Grab a copy of Charlie’s book ‘Cook Eat Run’ 

The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

We discuss how the medications felt, the injections, costs of treatment and timeframes to egg freezing/IVF.

Whilst this isn't the typical running content found on the Cook Eat Run podcast, I hope you find it interesting, informative and can share it with others who may benefit from listening.

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We discuss the pros and cons of LHR training, the best HR monitors and why now could be the perfect time to give it a go!

Click here to find out more about the Run to the Finish online group running group and 1:1 run coaching with Amanda and her team.

Find Amanda Brooks on instagram and at www.runtothefinish.com

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• virtual races
• marathons
• mental health
• parkrun
• the benefits of running with others
• how to find people to run with
• Run Talk Run
• running after Covid
• Brooks Run Happy Team

If you've been struggling at all with your mental health recently, this episode if a must listen. Mark West is a mental health first aider with the NHS and we discuss Run Talk Run, Talking Therapies and the impact of covid on our running.

Please leave a rating and review if you enjoyed the show, and don't forget to subscribe!

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We chat about;

• keeping easy runs easy
• REDS and eating disorders
• coming back from injury
• life on the ICU wards

If you enjoyed the episode, please subscribe to Cook Eat Run and leave a rating and review.

This episode is sponsored by Brooks and Runners Need.

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I get to the bottom of this, plus chat about how we as runners can protect our bone and joint health as we train (and age!) with Osteopath Rebecca from Balanced Osteopathy, and Sophia, an NHS Registered Dietitian.

• What should we be eating for optimum bone health?
• How can we avoid and treat shin splints?
• Should we be worried if our joints click when we exercise?
• What supplements should we be taking?
• Runners Knee - what is it, and how can we treat it?

Follow Balanced Osteopathy for in person and online treatment.

Please leave a rating and review, and don't forget to subscribe to the podcast. Follow Charlie @therunnerbeans and www.therunnerbeans.com

This episode is sponsored by Runners Need and Brooks Running.

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In this episode she shares how to she prepared (or rather, didn't) for her epic run, shares her top kit picks including

• Ultimate Direction Fast Pack
• Running Jackets
• Trail shoes

Follow Elise at @elisecdowning and www.elisedowning.com

Would love you to subscribe and leave a rating and review for the podcast, and keep an eye out for a new series soon...

This episode is sponsored by Runners Need and Brooks.

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Follow Sophie @ultra_sophie and www.sophiepower.com

This episode is sponsored by Runners Need and Brooks.

I'd love you to leave a rating and review of the podcast if you enjoyed it - and don't forget to subscribe!

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We chat about what strength training we should be doing, common training mistakes in newbie (and veteran) runners and how we can all adapt to the current situation. Ben talks about how he got his start in fitness at Virgin Active as a PT 12 years ago, before working with Joe Wicks at The Body Coach writing workouts and delivering workouts.

My favourite takeaway from this episode was Ben's advice to 'get fit to run', rather than running to get fit. Changing our approach to running by looking at our strength training and mobility as a way to improve our running and prevent injury.

Find Ben at Move with Ben on instagram

www.bendavie.com

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How to Buy a Sports Bra for Running

Brooks Running Bra Finder

Follow charlie @therunnerbeans

I would love you to subscribe to the podcast, and leave a rating and review to help others find the show!

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Find them at Fightthefads.com and on instagram @fightthefads

Follow Charlie at www.therunnerbeans.com and on instagram @therunnerbeans

Please leave a rating and review if you liked this episode, and don't forget to subscribe to the podcast!

This episode is sponsored by Runners Need and Brooks Running UK.

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Teal ran her first marathon in 2016, and not long after, the BQ dream was born. After 3 further attempts, she finally earned her first BQ, 3.31.25... except that it wasn't quite the unicorn she hoped. She missed the Boston time cut off by 77 seconds. Rather than letting that stop her, she pinned the rejection letter up on her mirror and used it to fuel her fire. She stepped up her training, and ran a 3.26.52 last summer. She was so excited to be finally running the Boston Marathon in 2020.,.. but we all know how that worked out. She ran a virtual Boston this summer but is all in to get to that Boston start line!

Follow Teal on Instagram

Teal Runs blog

Sponsored by Runners Need and Brooks Running UK.

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Chatting with Relentless Runners coach Toni Kengor about how we can stop relying on motivation to achieve our running goals. How to create a routine, stay focused and continue to enjoy running, despite everything else going on!

•this episode contains expletives

Please subscribe, rate and review the podcast wherever you listen to your podcasts!

Find Toni - https://www.instagram.com/tonikengor/

Relentless Runners

Follow Charlie at https://www.instagram.com/therunnerbeans/

www.therunnerbeans.com

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This week's episode is sponsored by Runners Need and Brooks Running UK. 

Follow Tashi: 

Instagram @tashi_skervinclarke @tscmethod

www.tcsmethod.com 

Follow Charlie: 

Instagram @Charlie Watson 

Blog www.therunnerbeans.com 

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Adharanand is a freelance journalist, an editor at the Guardian and the author of award winning books; Running with the Kenyans, The Way of the Runner and The Rise of the Ultra Runners. He has his own podcast The Way of the Runner as well as hosting running retreats, more information on both can be found at thewayoftherunner.com

Follow Charlie: 

Instagram @Charlie Watson 

Blog www.therunnerbeans.com 

Follow James:

Instagram @morningcofferun 

Blog www.themorningcoffeerun.com

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Kicking off Season 2 of the Cook Eat Run podcast talking about mental health and running, why running right now is just...different, and what Run Happy means to Rich Solomon (radiographer and runner) and Claire Butters (Brooks Marketing Manager EMEA Region North). 

This series is sponsored by Runners Need and Brooks. 

Follow Charlie: 

Instagram @Charlie Watson 

Blog www.therunnerbeans.com 

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Plus how we can use the Peloton app outdoor runs, treadmill classes and marathon training plan to run faster, further and stronger.

Follow Becs on instagram here and do try one of her Peloton running workouts on the app!

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Some of the resources we talk about in the show...

Nutrition for Runners program -- https://strengthrunning.com/nutrition

Joyful Eating (intuitive eating 101) Program -- https://www.joyfuleatingprogram.com/

Nut butter stuffed salty dates (great long run fuel) -- https://www.fannetasticfood.com/running-fuel-recipe-nut-butter-stuffed-salty-dates/

Please do give the show a rating and review if you enjoy the episode!

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We discuss how I can change my own fueling habits, if you should run fasted and what to do if you have a sensitive stomach.

Find Alex on IG at The Sports Dietitian.

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Find Charlotte on instagram and at Purdue Performance

The runner's who inspire her are Sinaed Diver and Eloise Wellings - give them a follow for added inspiration!

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Holly and I were at school together, and safe to say neither of us used to enjoy running as part of our hockey training. However Holly has now completed multiple marathons and ultra marathons for charity since leaving the British Army.

Hope you enjoy our chat!

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This episode is sponsored by Runner's Need - using the code 'therunnerbeans' will get you 15% off online (and in-store when they reopen!) until the end of July!

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I learned so much during this discussion and hope you will too.

This episode is sponsored by Runner's Need - using the code 'therunnerbeans' will get you 15% off online (and in-store when they reopen!) until the end of July!

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This week’s episode follows three runners on their Couch to 5K journey. The Couch to 5K is

a running plan that builds up gradually from zero to running 30 minutes or a 5K at the end of

nine weeks. There are a couple of different options for the App. The most popular in the U.K.

is the NHS Couch to 5K Nine Week Programme which takes you from a sixty second run to

a thirty minute run by the end of the programme.

We talk about what level of fitness you need to start the program....spoiler alert - NONE! What the hardest and best parts of following the plan was, why they wanted to start running and whether they have plans to continue past 5k!

This episode is sponsored by Runner's Need - using the code 'therunnerbeans' will get you 15% off online (and in-store when they reopen!) until the end of July!

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This episode focuses on food and nutrition in mental health and how it all links together. I chat with Tanya Kumar, a Registered Performance Nutritionist, she also has a BSc in Sport and Exercise Science plus a Masters in Sports and Exercise Nutrition. She has worked for top level athletes including professional boxers, golfers, cyclists and footballers. In her spare time, she puts all this into practice by climbing, running, boxing, skiing and playing golf. Find her at TKXNutrition

How does food affect our mood and mental health? 

Why do we get ourselves into the ‘eat crap/feel crap’ cycle and how can we break it?

Many people feel guilty straight after eating ‘unhealthy’ things which can take away the enjoyment of eating. How can we let go of that guilt? 

Why do we have such an emotional connection to the food we eat? 

This episode is sponsored by Runner's Need, use the code therunnerbeans for 15% off online

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Can you get enough protein from a plant based diet?

Should we be reducing/avoiding soy intake?

Plant based sources of fuel for race day

How to reduce fibre before your race without reducing overall calorie intake

Post workout meal and snack suggestions

Tips for travelling when plant based

Please leave a rating and review if you like the show/episode! Thanks for listening x

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Why is food so important in recovery?

How much protein can the body absorb?

How important is the food side of the recovery when they are trying to rehab from an injury or they are just trying to perform at their best?

What is the Keto diet? Is there a place for it in recovery?

What role can protein play in helping with muscle soreness? 

How should we be recovering after big workouts or long runs? 

The protein window? Do we need to adhere to it?

Do we need protein powders, and if people want to take them, what sort of protein powders should they be looking for? 

Please subscribe and leave a rating and review if you liked the episode! Or DM me at TheRunnerBeans on instagram or email me therunnerbeans@gmail.com if you'd like a topic covered or would like a specific guest on the show!

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This week's episode is with Micah (nutritionxkitchen). a dietitian, a runner and recipe writer, and Lucy Harrison who is an Art Director, a celiac and a runner. Can you tell the theme of the podcast?!

Today we are talking about carbs and gluten. I’ve asked Micah in to talk about the nutrition side of things, and to delve into why carbs are so important to us as runners, why they are definitely not the enemy - I don’t think so and hopefully she doesn’t either and aLittle bit more about gluten.

As I was asking you guys questions on Instagram, a lot of you seemed to be newly diagnosed celiacs or trying to cut out gluten because you’ve been told to by a medical professional and that’s why I’ve asked Lucy on to share her experiences of being celiac, her top tips and to ask her what she finds difficult when it comes to running and race goody bags.

For the Teff Pancake recipe - click here

COOK EAT RUN: Cookbook for runners

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What to eat on a long run, and when to start fueling during a marathon. Gels vs Real food. Do you need to take caffeine during a marathon? And what about electrolytes...

This week on the podcast I am talking to Anita Bean about something I’ve got very wrong in the past, on the run fuelling. With everything going on in the world right now, I know that marathon training and race nutrition is probably not top of your agenda. However, I hope that listening to this week’s podcast or reading the advice in this blog might help with training and future racing (and take your mind off things for a little while!)

Anita is a Registered Nutritionist, health writer, author of three dedicated cook books, and multiple sports nutrition titles, 29 titles in total! She is also the Official Nutritionist for the London Marathon, for Ride 100 and Good Housekeeping Magazine, which is where our paths first crossed about nine years ago! 

Berry Chia Bites recipe link

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On this episode I talk to Persephone Deacon-Cole from the Royal Parks Half and Andrew Wood at Runner's Need about how we, as runners, can make more sustainable choices when it comes to races, running kit and run commuting.

How to run the Royal Parks Half for charity - https://royalparkshalf.com/charities-list/

Read my Royal Parks Half race recaps - http://www.therunnerbeans.com/2017/10/royal-parks-half-marathon-race-recap-2017.html

Runner's Need - Recylce My Run - https://www.runnersneed.com/about-us/recyclemyrun.html

There's a 15% off code to use at Runner's Need at the end of the podcast so keep listening right to the end :)

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This week's podcast episode is with Kaitlin Colucci, a Registered Dietitian, a gut health and FODMAP specialist, we talk about how runner's can improve their gut health, the impact of our gut on overall health and how much fibre we really need in our diets (and pre race!). 

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On this episode I chat with Laura Matthews, a Registered Nutritionist, Personal Trainer and also a Sports Nutrition Advisor about POST RUN FUELING. What to eat after a run, why it's so important to refuel and what elite runner's like Steph Twell actually eat during their training! Laura answers questions like do we actually need protein shakes? And how to avoid that nausea after a run.

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