She Runs Eats Performs

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.

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

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

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

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

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

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

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

Best Wishes and Happy Running!

Karen and Aileen

My Journey To....Recovery From Injury

My Journey To.....A Speedy Recovery

Thu, 05 Oct 2023 07:00:00 +0100

This is the third episode in our My Journey To.....series where Karen shares her experiences on her journey to recovery from a toe injury and hamstring tendonopathy.

In this episode we hear about how Karen has totally changed her training and eating routine to support healing.

We hope that by sharing Karen's experiences we will be helping you with recovery from injury either now or possibly in the future.

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

SHOW NOTES

(03:02)

A quick reminder of the injuries that Karen has sustained:

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

My Journey To...Recovery Foundations

Disclaimer:

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

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

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

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

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

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

Download Athletes Easy Training Plate Graphic

FOOD For Beginner Runners

Thu, 28 Sep 2023 07:00:00 +0100

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.

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

SHOW NOTES

(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

(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

1. 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.

2. Eat ¼ plate of protein at every meal. Protein is essential for muscle repair and recovery.

3. 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.

4. Eat a rainbow of vegetables – this will support your immune system, digestive system and provide vitamins and minerals required for energy production.

5. 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:

Athletes Plates in Practice

Disclaimer:

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

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

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

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

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

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

Protein for Runners: Whey vs Casein

Thu, 21 Sep 2023 07:00:00 +0100

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

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

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

SHOW NOTES

(06:14)

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

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

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

(11:02)

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

(19:49)

FEMALE FCTORS

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

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

The Vegan Diet for Running

Disclaimer:

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

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

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

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

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

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

THE MANAGEMENT OF ILIOTIBIAL BAND SYNDROME WITH A MULTIFACETED APPROACH: A DOUBLE CASE REPORT

IT Band Syndrome and Running

Thu, 14 Sep 2023 07:00:00 +0100

Is your knee pain due to IT Band Syndrome? For some runners the pain levels can be very high, causing them to stop running and obviously that is disruptive to training.

IT Band Syndrome or to give the condition it’s full name … Iliotibial Band syndrome (ITBS) …. is one of the leading causes of lateral knee pain injuries in runners … estimated to be in the range of 5–14% prevalence of all running-related injuries.

In this episode we’ll be describing IT BAND SYNDROME and the underlying causes. We won’t talk about the physical therapeutic treatments or preventative exercises (we’ll leave that for you to consult with your physio or sports therapist). However, as pain and inflammation are synonymous with IT Band Syndrome, we’ll cover …

· The risks associated with chronic use of painkiller medication

· Nutritional support for managing inflammation status

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

SHOW NOTES

(06:11)

What is IT Band Syndrome?

The IT band is a thickened band of tissue that runs all the way down the length of the outside of your thigh. The IT band works with your knee ligaments to help stabilise your knee joint. There are various theories around why ITB syndrome happens, but the common theory is that the condition is an overuse injury resulting from the IT band rubbing repeatedly against the lower end of your thigh bone as it joins your knee. This friction causes inflammation and pain. It’s also thought that other contributors are weak muscles in your hips or knees, or tightness in your IT band, and having slight differences in the length of your legs.

(07:17)

Why are runners at risk of developing IT Band Syndrome?

ITBS is often described as an overuse injury, and it develops due to activities where you bend your knee like running. Some of the risk factors leading to ITBS include increased running distances, increased volumes of downhill running or fast running. The severe knee pain experienced may have been preceded by a recent spike in running loads … so that may be for a new runner or for someone who is increasing training distances over a short period of time.

(09:11)

How do runners describe the symptoms of IT Band Syndrome?

People talk about a sharp pain or ache on the outside of the knee, which may spread up or down the leg, and sometimes towards the hip. The outside of the knee may be tender to the touch and there may be some swelling. Usually, you’ll only feel pain during an activity like running or cycling, it may feel worse when running downhill. Often you can start a run pain-free, but the pain develops during a run and is alleviated by stopping. Unfortunately for some, the pain can affect them when walking or sitting too.

(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 53 Painkillers 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

1. ITBS affects many runners and is categorised as an overuse injury.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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

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

Resources:

Evidence based treatment options for common knee injuries in runners

The Iliotibial Band: A Complex Structure with Versatile Functions

Disclaimer:

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

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

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

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

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

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

My Journey To....Recovery Foundations

Thu, 07 Sep 2023 07:00:00 +0100

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.

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

SHOW NOTES

(03:05)

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

1. A chronic hamstring tendinopathy, which has been an issue for approximately two to three years

2. 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

Nutrition for Soft tissue Injury

Disclaimer:

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

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

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

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

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

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

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

Bananas for Running

Thu, 31 Aug 2023 07:00:00 +0100

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:

1. The nutritional properties and health benefits of a banana

2. A look at how bananas can be used for pre/during/post fuelling

3. Foodie suggestions for eating bananas – over and above the simple approach of just peeling one and eating it whole!

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

SHOW NOTES

(03:56)

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 …

(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 to overall nutrient status.

(16:16)

FOS, Fibre and FODMAPS

Bananas are a good source of FOS which is a prebiotic – they feed our gut bacteria so help us have a balance microbiome. Some people have difficulty digesting foods which contain FOS (from the oligo-fructan group of foods). For example, it may lead to symptoms such as bloating or diarrhoea. We talked about this in episode 87 IBS, Fodmaps and Running.

(19:40)

Bananas as a pre run snack

At 30g of CHO in the average banana this sounds an ideal easy pre run snack … but how does it stack up against a sports product? A 2020 study Iooked at various sources of pre-exercise CHO, including banana slurries, which was 54g CHO mixed with water (not sure how tasty that is!).

They observed 10 trained runners in a hot environment, running 10k on a treadmill one hour after ingesting one of six different test solutions. The outcome was the different types of CHO had no influence on 10 km running performance. Although they noted that this isn’t surprising, as when running less than 1 hour pre exercise CHO fuelling may not be necessary for performance. But of course it may have been a different outcome on a longer run duration including during run fuelling.

Pre-exercise carbohydrate and fluid ingestion: influence of glycemic response on 10-km treadmill running performance in the heat.

(23:12)

During Run fuelling

General guidelines would be to consume carbohydrate at the rate of 30-60g per hour for exercise that is of 1-3 hours in duration.

From a practical point of view to reach 60g of CHO/hour that would mean 2 bananas every hour which for most runners just wouldn’t be feasible!

Try portable banana fruit pouches as an alternative

(25:55)

Post run fuelling

Eating a banana as a post-run snack would be easy for most runners on arrival home or at the end of a race. We suggest having a QUICK RELEASE CARBOHYDRATE snack within 30 minutes of completing your long endurance run. Guidance is to consume Carbohydrate at 1-1.2g/kg/bw post exercise - so if you were a 70kg woman, then you’d be taking on board 70-84g CHO. Most people wouldn’t want to eat 3 bananas, but you could have a mixture of Quick Release Carbohydrate to hit your target.

(27:46)

Karen’s favourite post run banana snack

(28:20)

Adding honey to your banana snack or eating it alone as a post run fuel

(34:18)

Our banana FOODIE suggestions include adding to smoothies, homemade banana ice cream, as a topping with porridge or overnight oats or yoghurt, on toast or in a sandwich or made in to banana bread or muffins.

(39:46)

Key Take Aways

1. Bananas are an everyday nutritious fruit which include CHO, Potassium, B6, Vit C, choline and a wide range of trace minerals.

2. There are lots of different ways to use them as either a pre or post run snack and perhaps even as a during run snack alongside other foods.

3. Whether you choose to eat bananas or not please don’t neglect your pre/during/post run fuelling using CHO strategically to support energy, performance and recovery.

4. Always consider REAL FOOD as it has multiple benefits!

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

Related Topics:

IBS FODMAPS and Running

Disclaimer:

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

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

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

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

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

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

Female Athlete Triad in Runners

Thu, 24 Aug 2023 07:00:00 +0100

Female Athlete Triad (FAT)….do you know what it is or what the potential health and running performance implications are of this syndrome? You are not alone…many runners, and athletes in general, have very little knowledge of FAT and how nutrition and energy availability may impact its development. So, here we update you on the current research into FAT syndrome and outline some recommended nutritional approaches to help reduce the risk of it becoming a concern for you!

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

SHOW NOTES

(04:03)

Outlining WHY we are talking about this subject:

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 afterwards?

• Do you restrict your caloric intake to try and attain/maintain a lean physique?

• Are you under pressure to keep below a certain weight for your sport?

• Do you frequently skip meals but train hard?

If you have answered ‘yes’ to any of these questions you may be at increased risk of suffering from LEA and falling within the realms of the FAT diagnosis

Our advice is to work with a sports nutrition professional who can guide you regarding nutrient intake to support your goals whilst still ensuring sufficient energy for your running training

(46:55)

KEY TAKEAWAYS

Just as a reminder; Female Athlete Triad (FAT) is defined as a syndrome where there is an interdependence of low energy availability (LEA) with amenorrhea, decreased bone mineral density, and osteoporosis – with LEA being evident either with or without the presence of any eating disorders
LEA may occur intentionally or unintentionally. Despite this, early recognition of LEA and the FAT in a runner is paramount to prevent the short…and long-term…health consequences of it
Different components of FAT may occur with a different intensity and could appear at different times depending on a runner’s diet and training load. As a result, only one aspect of this syndrome needs to be apparent in order for FAT to be established.
Current research suggests that within the recreational running community there is a general lack of knowledge about the specific dietary needs of a runner and the need to replace a potential energy deficit from their run training This lack of knowledge could potentially lead to the inadvertent development of FAT
We highly recommend you work with a sports nutrition professional as they can guide you regarding nutrient intake to support your goals whilst also ensuring you are eating appropriately to fuel your running training and void LEA and the development of FAT
Finally, consider using our Athlete’s Plate Concept as a tool to guide your food intake, especially your carbohydrate intake to help maintain energy balance for your running

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

Related Topics:

Eating Enough To Run

Athletes Plates in Practice

Disclaimer:

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

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

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

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

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

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

RECOMMENDATION: Episode 108 Avoiding Muscle Cramps

We'll be back next week

Thu, 17 Aug 2023 07:00:00 +0100

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

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

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

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

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

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

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:

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

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

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

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

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

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

Season Announcement 2023 (1)

Thu, 10 Aug 2023 07:00:00 +0100

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.

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

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

We’ll be back with a new episode on 24th August, but we’ll pop back next Thursday with another episode suggestion … until then have a great week and remember don’t let nutrition be the limiting factor in your running performance!

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

FOOD FOR SUMMER RUNNING

Disclaimer:

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

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

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

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

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

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

My Journey To Recovery From Injury

Thu, 03 Aug 2023 07:00:00 +0100

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

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

SHOW NOTES

(06:14)

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 diagnosis?
Acupuncture – is it helping?
Training – Can she run yet?
Nutrition – effects of reducing caffeine and how she is coping with eating smaller portion sizes of food
Nutritional Supplements – are they effective? Any side effects from them? Is she taking them consistently!!
Emotions – is she feeling any more positive about her situation and her ability to run or does she feel she is losing form and muscle mass. This would be a dilemma!!

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

Nutrition for Soft tissue Injury

Disclaimer:

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

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

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

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

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

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

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

HWHR Is Menobrain affecting your running?

Thu, 27 Jul 2023 07:00:00 +0100

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.

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

SHOW NOTES

(03:15)

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)

(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 glycine which 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 active supplement form of pyridoxal-5-phosphate)

All of the B vitamins are important to support energy and the nervous system however vitamin B6 has an important role to play in supporting production of both GABA and serotonin. Ideally take Vitamin B6 supplements in the active supplement form of pyridoxal-5-phosphate – check labels before you buy.

Folate

Folate is the natural form of B9 which you get from food/supplements and the digestive system converts it into active B9 (5- MTFH). We’d suggest if you are supplementing you buy it in the 5-MTHF format for maximum bio availability. Many studies have found an association between low serum folate and the incidence of depression.

(20:12)

What can lead to nutrient deficiencies – it’s not your fault!

(23:43)

Book a FREE healthy Woman Healthy Runner Discovery Call

(25:57)

Taking a multi-factorial approach to hormonal balance during the menopause transition.

(28:37)

Some modifiable lifestyle factors supportive of cognitive health and wider health benefits include:

· Healthy body composition

· Exercising for 150 minutes per week at a moderate-intensity aerobic activity – so easy running would be ideal

· Avoiding excessive alcohol intake

· Not smoking

· Having a healthy BP of 120/80

· Healthy Everyday Food Plan

A key message is that “heart health = brain health”. Look after your cardiovascular health and it’ll help lower the dementia risk.

(31:41)

One Key Action Point

If you are experiencing cognition symptoms which are disrupting your quality of life, don’t put up with those symptoms, consult with your medical practitioner or nutritional therapist, and if possible, get some basic tests done to identify nutritional deficiencies and then take supplement advice to correct them.

If you’d like professional nutritional support, please book a free work with us call and we can suggest the best way to work with us.

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

Related Topics:

Managing Mind and Mood Symptoms

Disclaimer:

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

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

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

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

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

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

Listeners Nutrition Clinic 6 - Confused about protein and carbs?

Thu, 20 Jul 2023 07:00:00 +0100

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:

1. How do I eat enough protein?

2. 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.

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

SHOW NOTES

(05:20)

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 overview of different types of carbs and what their role is for a runner.

LOW GL - Complex Carbs - Slow Release Carbs
HIGH GL - Quick Release Carbs

(20:33)

How much carbohydrate do I need?

(23:08)

What is the impact of over or under eating carbohydrate foods?

(24:27)

Aileen’s insights into following a very low carbohydrate food plan and the impact of health and on running performance.

(29:38)

The importance of eating enough carbohydrate – not too much and not too little and Aileen’s experiment using a blood sugar monitor.

(34:15)

An action step to get you started:

Portion control and plate balance is key for both protein and carbohydrate consumption. Take a moment before you eat, check out your plate, ask yourself is the protein and carb portion right for you today? And if it isn't, adjust the portion size. Either add something to your plate or eat a bit less of something. Keep practicing and be mindful of what you are eating and your choices are impacting on energy, health, body composition and running performance.

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

Related Topics:

Disclaimer:

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

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

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

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

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

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

My Journey to....Introduction to NEW Series

Thu, 13 Jul 2023 07:00:00 +0100

Running is a journey….a journey that takes us to many places both physically and metaphorically. In this episode we introduce you to a new series we are launching titled “A Journey to…….”

It is a series where Karen or Aileen will share a journey we are on. Through sharing our experiences and journeys we aim to help you travel your own road knowing that you are not alone. Hopefully our guidance and the information we share will support you on your running journey. In this introductory episode we outline:

1. Why we decided on this idea

2. What the first My Journey to…series will be about

3. What to expect from each episode

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

SHOW NOTES

(05:26)

Outlining WHY we decided to start this ‘Journey’ series including:

Feedback from our listeners telling us they like it when we share personal experiences

We feel that when someone shares their personal story many people can relate to what they are experiencing. This can help validate the listener’s feelings and emotions around their encounter.

Also, the person sharing their story can then empathise with the listener’s personal struggles, whatever they may be. For example: training struggles, nutrition struggles, injury struggles.

When struggling with a situation, be it training, injury, or health conditions one can feel very alone with it. It helps when you hear about someone facing a similar dilemma

We aim to give guidance and information to you, our listeners, through sharing our experiences so your journey may be easier, quicker and more manageable

Finally, we are introducing a ‘My Journey…’ series to show everyone that we can all go through highs and lows as a runner for many different reasons….even us!! But ‘a problem shared is a problem halved’

(09:35)

Introducing the FIRST ‘My Journey….’ of the new series

The first ‘My Journey to….’ Will be Karen’s journey to recovery from injury. It is a chronic injury that she has not addressed in the past, which is now leading to additional compensatory injury and affecting her running performance.

She has made some tentative steps towards getting treatment for the injury and discussing how she can keep training (without running) to maintain:

· Endurance

· Stamina

· Muscle mass

· Body composition

…and so much more!!

(19:02)

Highlighting what to expect from each ‘My Journey….’ episode:

An outline and update of Karen's injury and recovery status

Her current rehabilitation treatment

The current nutrition/supplements/testing Karen is undertaking

Her current training status

Her current psychological and emotional status around her injury and rehab because as we know, an injured runner is not always a happy runner!!

An outline of what Karen hopes to share in the next episode regarding her recovery progression

The first Episode will be released on Thursday 3rd August…so look out for it!!

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

Related Topics:

Managing Painful Joints and Running

Hamstring Injury: Nutrition for Fast Recovery

Disclaimer:

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

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

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

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

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

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

Nutritional Needs of an Ultra Runner

REAL FOOD During an Ultra

Thu, 06 Jul 2023 07:00:00 +0100

Ultra-distance running is becoming more and more popular, however there is limited information on what to eat to fuel these distances.

Do you struggle to eat ENOUGH for your ultra training?

The food and nutrition needs of an ultra-runner DURING training and in-event is going to be different from other endurance runners….even marathon runners.

So, in this episode we:

1. Outline some Core Eating Habits for an ultra-runner to consider

2. Highlight some REAL FOOD ideas for ‘eating on the run’

3. Give some practical solutions on how to include these foods during YOUR ultra-distance run training and events

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

SHOW NOTES

(05:33)

Outlining the FIVE core eating habits of an ultra runner as proposed by the American sports nutritionist and author Matt Fitzgerald: These core eating habits are:

1. Eat everything

2. Eat Quality

3. Eat Carb Centred

4. Eat Enough

5. Eat Individually

(14:42)

Highlighting some REAL FOOD ideas to eat during the long hours of training or the long hours of running in an event including:

Pizza Bread
Tofu ‘cheese’ sandwich
Trial wrap with a filling of hummus and olives

(21:03)

Sharing some of Aileen’s REAL FOOD ideas that she takes with her on her long hikes including:

Plant-based burgers in a bun
Rice cakes
Salty foods
Sweet potato wedges

(30:03)

Considering some of the practical issues an ultra runner might have to overcome when determining which foods to take on a long run:

How to carry the food
Accessibility of food
What foods are available at the checkpoint stations during an event
Always have a nutrition back-up plan

(40:23)

KEY TAKEAWAYS

1) Remember to think about putting in place Matt Fitzgerald’s FIVE CORE HABITS:

· Eat everything

· Eat Quality

· Eat Carb Centred

· Eat Enough

· Eat Individually

2) As distances increase, surviving on bars, gels and medjool dates is just not going to work!! The body will require more substantial snacks…and in some instances…a proper meal…so REAL FOOD!!

3) When you begin practicing with REAL FOOD and recipes, choose ones that will be easy to make as well as easy to carry to help keep you inspired rather than it feeling like a chore!!

4) Some food ideas you could start practicing with include: pizza, sandwiches, plant-based burgers, sweet potato wedges….remember to share your experiences with us…I will share mine

5) Investing in durable and appropriate equipment is essential for any ultra-runner….including a back pack for all the food and fluids that will be required. There are so many choices out there so do your homework and choose one that fits with YOUR needs…not what a friend recommends you purchase!!

6) Finally, remember to PRACTICE PRACTICE PRACTICE different eating strategies in training until you find what works for you so you can go into an event feeling confident and prepared for any eventuality

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

Related Topics:

Designing Your race Day Nutrition Plan

Disclaimer:

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

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

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

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

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

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

Nutrition Periodisation For Runners

Food Mapping Alongside Run Training

Thu, 29 Jun 2023 07:00:00 +0100

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:

1. What to consider when syncing your training and food plan to support you

2. Planning your food around morning run training

3. Planning your food around evening run training

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

SHOW NOTES

(04:26)

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 before leaving. Choose a high carbohydrate breakfast. Overnight oats are a great choice or a pre-made smoothie or perhaps a banana on toast.

Don’t forget to pick up your water and during run snacks before you leave home and remember to factor in a quick release carbohydrate snack within 30 minutes of finishing your run followed by eating a meal or snack within 2 hours and include CHO and protein to ratio of 4 parts CHO to 1 part Protein.

(19:19)

If you’d like some help with EASY NUTRITION FOR HEALTHY RUNNERS check out our programme.

To say THANKYOU 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.

(22:01)

Pros and Cons of being an evening runner

Positives

Optimal fueling – if you’ve been eating appropriately during the day you will be fueled up which will help energy reserves and also your daily activities will have helped to warm you up so will in turn reduce the risk of injury
De-stressor – if you’ve had a busy day having an evening run can be a de stressor of the mind

Cons – are not the same for everyone but you may have to consider:

Low energy as a result of whatever activities you’ve undertaken during the day, you may feel tired, it could be as a result of what you’ve been eating or drinking – starting a training run feeling tired is not a good idea
Sleep disruption – some people find that exercise in the evening is stimulating so can disrupt sleep patterns so early evening runs would be more supportive than a late evening run
Running may suppress your appetite you may inadvertently under eat which can lead to poor recovery and low energy
Also food related you may find you have less time after your run to prepare an evening meal
Less consistency – there is more chance that “life” will get in the way, and you may not always be able to stick with your intention to do your training – so potentially less consistency, however if your regular routine is evenings you will be fine! We all have different preferences

(24:29)

A planning example for an evening runner who is doing a long run of 2.5 hours plus covering 13-14 miles and they plan to set off from home at 630 pm after a day at the office and a 1-hour commute home by car.

So, they’d be finishing work around 500pm. They’d arrive home at 600pm and have a 30-minute turnaround time before heading out on their run and complete their run around 900pm.

Assuming that they won’t be able to eat whilst driving the first thing they should do as soon as they walk through the door at home is have a QUICK RELEASE CHO snack e.g. a banana or a fruit smoothie or some dried fruit like medjool dates, then go and get changed, collect their snacks and water for fuelling during their training run and off they go.

(27:18)

Ideas to help you fuel adequately earlier in the day if you are planning an evening run.

Have a substantial lunch and if possible make that your main meal of the day around 1pm-2pm and that should keep you adequately fueled, also consider adding in a late afternoon snack say around 400pm which would include a combination of protein and carbohydrate e.g. a homemade flapjack or oatcakes with hummus or cottage cheese.
Hydration is important so drink water regularly throughout the day so that you are starting your training run in a well hydrated state.
Follow the same principles as a morning runner, so a Quick Release CHO snack within 30 minutes, and then a light meal or snack ideally 2 hours before bedtime so there is adequate time to digest food, so sleep is not interrupted. Soup is a good choice or maybe eggs with toast or a baked sweet potato with a topping. If there is enough time a great tip is to eat half your evening meal before your run and eat the remainder when you get home. This practical tip works if you have enough time and it may work if you are going for a shorter evening run.

(30:38)

An easy action step to get started

Look at your diary and pick the day and time of your next long training run, get out a piece of paper and map out a timeline for the day.
Note down the time you’ll start and finish your run then noted down your usual mealtimes.
Choose meals which will support the level of your training then if required add in pre and post run snacks.
We hope that will help you start to develop a habit around planning food around your training requirements.

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

Related Topics:

We have many episodes discussing these areas but the ones I’d suggest you listen to if you’d like a bit more information are:

Food FOR PRE TRAINING

Food FOR DURING TRAINING

Food For POST Training

Disclaimer:

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

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

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

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

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

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

DOMS Revisited

Thu, 22 Jun 2023 07:00:00 +0100

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

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

SHOW NOTES

(05:15)

Defining DOMS (Delayed Onset Muscle Soreness) as:

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

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

· Inflammation

· Pain

· Swelling

· Decreased muscle function

· Muscles that feel tender to the touch

· Reduced range of motion

· Muscle fatigue

(08:37)

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

· Being new to running

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

· Age

· Gender

· Nutrition and Hydration status

(12:38)

FEMALE FACTORS:

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 DOMS including:

Beetroot Juice:

Tart Cherry Juice (or Montmorency Juice)

(36:03)

Focussing on Turmeric and how it could be introduced into the diet regularly to support the effects of DOMS including:

Turmeric tea

Add freshly grated (or powdered) turmeric to scrambled eggs or scrambled tofu

Add some freshly grated turmeric to soups and stews or add to a smoothie

(41:45)

Highlighting foods containing Quercetin and how they could be introduced into the diet:

Green tea
Apples
Peppers
Blueberries
Dark green vegetables

(46:04)

ACTION POINT

Take time to reflect on your own experience of DOMS and EIMD and consider WHICH foods or supplements you may need to consider. If therapeutic doses of these phytonutrients would be required then work with a professional to ensure the correct supplements and dosage are prescribed for your needs and goals.

(48:00)

KEY TAKEAWAYS

1) DOMS is classed as a symptom of EIMD (Exercise-Induced Muscle Soreness) and is associated with soreness and discomfort. It typically occurs 24 –72 h following exercise

2) There are many risk factors for the development of DOMS to be mindful of including:

· New to running

· Type of running

· Age

· Gender

· Nutrition and Hydration status

3) Many Phytonutrients found in plant foods have been researched for their antioxidant and anti-inflammatory properties known to help diminish or limit the effects of DOMS caused by EIMD. These phytonutrients include:

· Curcumin

· Anthocyanins and flavonoids

· Betalain

· Quercetin

· Isothiocyanate

Isothiocyanate is “the new kid on the block” so data on this nutrient is limited…but looking promising

4) Including these nutrients in your diet regularly and CONSISTENTLY through your food choices could help “top up” and maintain their levels

5) The foods containing these phytonutrients could easily be incorporated into your daily diet through juices and smoothies or by adding them to salads, soups, stews, casseroles

6) BUT if DOMS and injury are an issue then therapeutic levels of these phytonutrients may be required through supplementation. We highly recommend you work with a practitioner when consider nutritional supplementation to ensure levels are suitable and safe for your needs

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

Related Topics:

A Focus on Turmeric

FOOD FOR SLEEP

Disclaimer:

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

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

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

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

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

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

Results of Listener Survey 2023 and Winner Announcement

Thu, 15 Jun 2023 20:00:00 +0100

A big THANK YOU to everyone who listens to She Runs Eats Performs and also a thank you to those of you who took part in our 2023 Listener Survey.

We really appreciate your feedback as it helps us create the best podcast possible, with topics you’ll love and to help grow our listener community.

Today we'd like to share the key results of our listener survey and also announce the winner of our free prize draw.

Key results of the survey:

1. You like episodes to be between 30 and 60 minutes long – so we will do our best not to go over 60 minutes

2 You are interested in nutrition for:

a. Fuelling your running – pre/during and post training

b. Injury Prevention and Bone Health

c. Menopause and post menopause

d. Digestive Health

e. Managing body composition

f. Fuelling longer distances like ULTRAS

g. Everyday family friendly food ideas

We are always looking for topic suggestions so if you have an idea drop us a line at hello@runnershealthhub.com

Many of you are regular listeners but you also like to dip into our back catalogue and search for topics relevant to you at the present moment – we are really pleased to hear that much of our content is evergreen and that it is there for you whenever you need it.

Lots of you said you tend to miss episodes if you’re busy with work or holidays, so what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.

It's been really interesting to find out what aspects of the show are important to you which are:

· We share real food menu and food examples

· The information we share is evidence based nutrition

· You like our tips to fit in with a busy lifestyle

· Our advice is tailored to midlife female runners

· You like the KEY Takeaways at the end of each episode

· And it’s important to you that we are both qualified nutritional therapists

Thanks again from both of us to everyone who completed the survey and all of you who listen to us. Our show is dedicated to YOU … a midlife female runner who wants to enhance your health and running performance as you navigate the menopause transition and beyond.

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

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

Remember … don’t let nutrition be the limiting factor in your running performance.

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

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

1) 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

Design Your Race Day Nutrition Plan

Racing in a different TIME ZONE

Thu, 15 Jun 2023 07:00:00 +0100

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:

1. Tips for staying healthy on a flight

2. Planning ahead before you leave home

3. Some real food suggestions to help you at your destination

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

SHOW NOTES

(03:17)

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 for/arrange/request whatever you require. You may be in in a hotel or self-catering or perhaps if you have a fridge in your hotel room you can make some of your own food. Listen to get our tips for the airport, in-flight, and at your destination. We help you to think about your food to eat whilst travelling, in the days leading up to the event and for race day.

(19:14)

At Your Destination - what can you do ahead of travel to make food choices easy.

· Packing Food Essentials for the days leading up to the race and race day will help save time shopping at your destination

· Also check out information from your race organizer as they may be providing some food or may suggest local facilities

· If you’re self-catering – make a shopping list and plan how you’ll do the shopping

· If you are in a hotel … check their menus and room service options and search online shops and restaurants were nearby. It’s always a good idea to book a table for the time you require well in advance. If it’s a big popular race there will be hundreds or maybe even thousands of runners competing for table bookings

(21:04)

A couple of weeks before travel plan your race day nutrition timeline. Listen to Episode 134 Designing your Race Day Nutrition for more information.

(24:13)

An eating approach to help you at your destination.

· Avoid eating any food you are not used to (avoid digestive issues)

· Choose simple easy to digest food

· Drink bottled water

· Follow your usual nutritional and hydration foundations

· Eat at your normal times – don’t leave more than 5 hours between meals and snacks.

· Follow plate balance including protein, carbohydrate and vegetables

(25:32)

The benefits of planning recovery time before you step onto a flight home.

(28:20)

Taking a common sense approach to making food choices – doing the best you can with what is available.

(30:25)

Our list of easy to pack food items which can be easily used for simple meals and snacks. You may not need ALL of these items but hopefully it’ll give you some ideas. You can pack some boxes or bags of easy to pack foods for traveling:

Ö Oats

Ö Nuts/Seeds

Ö Dried Fruit

Ö Nut Butter _ you can find sachets from some brands

Ö Oatcakes and Crackers

Ö Flap jack Bars

Ö Bars and Gels – we prefer brands who focus on natural ingredients e.g. Huma, Velaforte, Stinger

Ö Protein powder – there are sachets from Purition – when you get to your destination just buy some almond or coconut milk to mix up your own shake

Ö Fruit Puree Sachets

Ö Miso Soup sachets – you could add some chopped fresh veggies

Ö Small tins/cartons of beans/pulses/tofu/fish

(32:52)

Our travel checklist – if you’d like a copy, please drop us a line at hello@runnershealthhub.com and we can email it to you.

(33:59)

ONE ACTION POINT to get you started after today’s episode:

If you have a race in your calendar that involves long-haul travel … get your diary out and allocate some time 2 weeks before your travel to do some food planning and shopping.

We’d love to hear about your travelling tales when racing in a different time zone please share with us at hello@runnershealthhub.com

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

Related Topics:

Race Day Success Nutritional Strategies

Sleep Essentials for Runners

Disclaimer:

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

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

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

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

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

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

Buy our 30-minute Half Marathon and Beyond Video Lesson £29

Half Marathon Nutritional Milestones

Thu, 08 Jun 2023 07:00:00 +0100

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

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

SHOW NOTES

(04:58)

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 try them out.

(20:34)

Milestone Two - Beyond 90 minutes – pre/during and post fuelling. Why it’s vital to focus on pre/during and post fuelling and the benefits of practising in training.

(22:50)

Tips for Pre-Run Fuelling.

(25:22)

Tips for During Run Fuelling.

(27:06)

How much carbohydrate should you consume during a training run or race?

(31:23)

Why do we suggest real food rather than commercial sports gels and bars?

(33:49)

If you’ve never tried fuelling/eating during a training run we have some tips on how to get started.

(35:38)

Using electrolytes as part of your nutrition and hydration plan. We recommend ELETE Drops – you can get various sizes including a pocket size which is great if you need to add some electrolytes to water whilst you are out on a training run.

https://eletewater.co.uk/ use discount code RHH15 to get 15% discount on all purchases we hope you like them as much as we do.

(38:30)

Tips for Post Run Fuelling FOR RECOVERY

(42:21)

The lesson consolidates all the nutritional information we’ve be sharing today with a focus on how you should adjust the macronutrient balance for moderate and heavy training and gives an example of a 1-day food plan and pdf download of athlete plate graphics.

(44:17)

Milestone Three – Fuelling for a long run.

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 fuelling your training and racing.

On those days we suggest you focus your food portions and macro ratios around a moderate training plate. Eating enough is important. Adjust CHO content up to reflect the energy expenditure of the run – so roughly moving from ¼ plate to 1/3 plate of CHO . There is no change to protein or fat intake as they are required for fuel as well as muscle strength, recovery and repair following the run. Remember to adjust hydration – depending on temperatures and sweat rate and electrolyte drops may need to be added.

(49:43)

KEY Takeaways

1. Focus on Nutrition Foundations and Hydration for everyday meal plans and easy training.

2. If you are an early morning runner you may try out FASTED STATE running for easy runs under 90 minutes.

3. For all runs over 90 minutes we recommend you eat your pre-run meal or snack 2 hours before you run.

4. If you can’t fit in a pre-run meal then have a Quick Release CHO snack 30-60 minutes before your run.

5. For runs over 90 minutes practice pre/during and post fuelling

6. On long runs use the moderate training plate and increase your carbohydrate portion to 1/3rd plate.

Remember if you’d like to buy our Half Marathon and Beyond lesson its available for £29 at our website

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

Related Topics:

FOOD FOR Pre Training

FOOD FOR During Training

FOOD FOR Post Run Training

Disclaimer:

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

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

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

Sleep Essentials for Running Performance

Race Day Rituals

Thu, 01 Jun 2023 07:00:00 +0100

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

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

SHOW NOTES

(04:17)

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 races (and in training), eat the same breakfast and remember to eat mindfully.

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

Design Your Race Day Nutrition Plan

Disclaimer:

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

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

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

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

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

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

Listen to E19 High Stress Poor Performance

Fine Tuning Food and Lifestyle before a Race

Thu, 25 May 2023 07:00:00 +0100

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:

1. Building nutritional resilience to support our immune system and energy production cycle

2. How optimising rest/sleep and minimising stress will support you

3. What to add in and take out in the 3-4 weeks leading up to race day

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

SHOW NOTES

(03:15)

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.

Our favourite multi is WeAreFeel IMMUNITY – contains betaglucans, Vitamin D, D, Zinc and some other herbal extracts all to support the immune system. If you’d like to give WeAreFeel a try use special discount code PARTNER20 – 20% off the first month of Feel subscription products, excluding Bundles.

(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.

(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

1. 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.

2. 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).

3. Invest in good quality sleep and rest, keep your social calendar light on commitments

4. Minimise alcohol and junk food/processed foods/takeaway meals

5. Empty your stress bucket – eliminate any stressors within your control and have de-stressing breaks and activities to balance stress hormones

6. 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

Alcohol and Running is it ok?

Disclaimer:

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

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

Introducing Amazing Jane ACTIVEWEAR

Mon, 22 May 2023 12:13:00 +0100

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

Amazing Jane ACTIVEWEAR … for women’s changing bodies

…. Recommended as "Best Leggings for Running", by Women's Fitness Magazine …

We think they have everything a female runner needs … first of all …. they are high compression to support your legs and bum … and they have a deep waistband … so they stay up and don’t move about when you run.

There’s a handy left leg pocket for your phone and a zip pocket on the waistband great for your keys or a card.

They also have a small hidden ‘TrackHer’ pocket, for storing a GPS tracking device – this is a unique safety feature.

All Amazing Jane designs, including tanks and tops, are cut to skim not cling, giving you confidence to look and feel great and focus on performance.

We have been trialling wearing their range for a few months and we can happily recommend them.

If you’d like to try Amazing Jane ACTIVEWEAR please use our LISTENERS special discount code RHH10 for 10% off ALL Purchases at www.amazingjane.com

Amazing Jane ship around the world – please check their website for details.

Thanks again to Amazing Jane ACTIVEWEAR for being our show sponsor and sharing discount code RHH10 for 10% off ALL

Read our review

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

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

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

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

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

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

Micro Needs of a Runner

Thu, 18 May 2023 07:00:00 +0100

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

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

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

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

SHOW NOTES

(05:34)

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

(10:14)

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

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:

Spotlight on Vitamin C for Runners

FOCUS on Calcium

FOCUS on Magnesium

Disclaimer:

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

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

HWHR Hormone Reset

Thu, 11 May 2023 07:00:00 +0100

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:

1. What the Hormone Reset is and why we included it as part of the Healthy Woman Healthy Runner Method

2. An overview of the 4 phases of the Hormone Reset

3. 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

2. Book a FREE Healthy Woman Healthy Runner Discovery Call

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

1. Visit our website to read more https://runnershealthhub.com/healthy-woman-healthy-runner/

3. 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:

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:

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

Running Injuries: Food Planning for Prevention

Thu, 04 May 2023 07:00:00 +0100

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:

Disclaimer:

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

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

Listeners Nutrition Clinic 5

Thu, 27 Apr 2023 07:00:00 +0100

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

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:

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

https://swell.uccs.edu/theathletesplate

Athletes Plates in Practice

Thu, 20 Apr 2023 07:00:00 +0100

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:

1. Why were athlete plates created and how using them as a nutritional tool may be supportive to your nutrition and running goals and performance?

2. Our interpretation of athlete plates and how we use them with our clients.

3. 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.

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

1. 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.

2. The components of the plate include PROTEIN, CARBOHYDRATE and Vegetables.

3. The protein part of the plate is unchanged with the level of training, however the Carbohydrate element increases with the level of training.

4. The EASY Training Plate should be used for everyday nutrition, easy runs and for rest days.

5. The MODERATE training plate should be used for runs up to 14-15 miles.

6. 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.

7. 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

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:

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

Marathon Running: Hitting the Wall

Celebrating Thanks to YOU

Wed, 19 Apr 2023 07:00:00 +0100

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

Nutritional Needs of an Ultra Runner

Thu, 13 Apr 2023 07:00:00 +0100

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:

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:

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

E3 Avoiding Digestive Issues as runner

Runners Toilet Troubles

Thu, 06 Apr 2023 07:00:00 +0100

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:

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:

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

Race Day Success Nutritional Strategies

Designing Your Race Day Nutrition Plan

Thu, 30 Mar 2023 07:00:00 +0100

Race Day Nutrition is often overlooked leading to running on empty, an under-par performance, experiencing fatigue during the race and sometimes unpleasant symptoms.

All of which can be distracting to say the least. On the plus side – get it right and we’ll perform, recover, and feel better and potentially have the edge – it’s a WIN-WIN and our mantra is “don’t let nutrition be the limiting factor in your running performance”.

Today we are going to talk about:

1. Your Race Day Nutrition Timeline

2. Our Real Food suggestions for what and when to eat

3. Finally … our personal Race Day Nutrition non-negotiables

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

SHOW NOTES

(03:35)

What NOT to do! Aileen and Karen share their experiences. One of the cardinal rules is that on race day you NEVER EAT OR DRINK anything you haven’t practiced in training.

(05:54)

Our approach to designing your race day timeline to include nutrition and key timings.

Email us at hello@runnershealthhub.com if you’d like our template.

(12:18)

What and when to eat for your pre-race meal. Suggestions for eating at home and for some ideas if you are eating whilst travelling.

(20:42)

Should I drink coffee pre-race?

(22:19)

Quick tips on pre-race hydration and electrolytes.

There are many different brands of electrolytes out there but one we like and recommend are Elete Electrolyte because they are easy to use, easy to carry and mostly tasteless…just a hint of sodium in your water.

We both use ELETE and we’ve set up a special offer for you to try them out – you’ll get all the details on our website – go to SHOP and look at our FAVOURITE Supplements page – you’ll find ELETE Drops with discount CODE RHH15 which will give you 15% discount, please feel free to share with your running friends.

(23:52)

Pre- Race Real Food snacks containing quick release carbohydrates.

(24:46)

During race fuelling – what and when?

(27:29)

Simple real food suggestions and hydration reminders

(30:52)

Post-Race Recovery Nutrition

(33:45)

Should I treat myself with food and alcohol after a race?

(36:25)

An introduction to our 1:1 Personalised Nutrition Services and an invitiation to book a free WORK WITH US CALL

(39:41)

Some of our nutritional non-negotiables when it comes to preparing for and executing a nutritional race-day plan

(46:51)

KEY TAKEAWAYS

1. Create your race timeline and add key times you’ll be eating and drining

2. Calculate when you should eat working backwards from your race start time

3. Eat Carbohydrate rich pre-race meal approx. 2-3 hours before race

4. Hydrate optimally before the race

5. Eat a quick release CHO snack 30-60 minutes before the race

6. Fuel with 30-60g quick release CHO foods per hour during race and keep hydrated

7. Remember to eat a Quick Release CHO food within 30 minutes of end of race.

8. Plan a post run snack or meal approx. 2 hours after race with CHO:PRO with a ration of 4:1

Related Topics:

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

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:

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

Runners Immune Health: A New Perspective

Thu, 23 Mar 2023 07:00:00 +0100

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

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

We give you:

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

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

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

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

SHOW NOTES

(05:23)

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

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

(11:16)

FEMALE FACTORS:

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

(12:38)

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

The key nutrients of interest include:

Protein
Probiotics
Vitamin C
Vitamin D

(28:22)

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

(37:09)

Giving advice regarding testing Vitamin D levels

(38:18)

KEY TAKEAWAYS

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:

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:

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

HWHR Boosting Brassicas for Hormonal Health

Thu, 16 Mar 2023 07:00:00 +0100

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.

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

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

SHOW NOTES

(01:38)

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:

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

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

Hamstring Injury: Nutrition for Fast Recovery

Thu, 09 Mar 2023 07:00:00 +0100

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:

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

Healthy Bones for Female Runners

Bone Building Food Plan for Runners

Thu, 02 Mar 2023 07:00:00 +0100

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

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

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

We’ll cover:

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

2. Our suggestions for meals and snacks

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

SHOW NOTES

(03:02)

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

(04:25)

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

(06:51)

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

(08:47)

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

(09:54)

Requirements for Calcium, Magnesium and Vitamin D.

(11:52)

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

(14:28)

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

(15:30)

Our favourite food choices to maximise calcium content.

(16:49)

Bone Building Breakfast Choices.

(21:03)

How to add magnesium rich foods.

(23:31)

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

(29:15)

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

(31:41)

Optimising absorption of bone building nutrients.

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

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

(41:30)

Key Takeaways

1. 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.

2. Think PROTEIN AND PLANTS to maximise your calcium and magnesium intake

3. Get you Vitamin D status tested – Vitamin D is vital to maximising the bioavailability of calcium and magnesium.

4. 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.

5. Minimise caffeine, alcohol and fizzy drinks.

6. 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:

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

Food For Snacks For Runners

Listeners Nutrition Clinic 4

Thu, 23 Feb 2023 07:00:00 +0100

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.

Food For Pre-Training

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

Announcement: Healthy Woman Healthy Runner Programme Opens Soon

Thu, 23 Feb 2023 06:00:00 +0100

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

Nutrition for Strength Training

Thu, 16 Feb 2023 07:00:00 +0100

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:

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

Preventing bone stress injuries in runners with optimal workload

Healthy Bones for Female Runners

Thu, 09 Feb 2023 07:00:00 +0100

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:

1. Why are endurance runners at risk of bone stress injuries

2. What are the key nutrients for bone building

3. 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

Acute:Chronic Work Load

HEALTHY BONES HEALTHY YOU by Lara Pizzorno

(45:45)

Key Take Aways

1. 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).

2. Every runner should have at least 1 full rest day per week.

3. If you run 12 months of the year, consider adding 1 week of full rest every 3 months as a minimum.

4. 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.

5. 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.

6. 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

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

Nutrition Trends for Runners in 2023

Thu, 02 Feb 2023 07:00:00 +0100

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

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

HWHR Healthy Woman Healthy Runner Method

Thu, 26 Jan 2023 07:00:00 +0100

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.

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

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

(02:22)

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:

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

Kickstart Your Runners Healthy Eating Plan for 2023

Thu, 19 Jan 2023 07:00:00 +0100

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

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

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

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

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

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

Today we are going to talk about:

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

2. Creating the foundations for a healthy kitchen environment

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

SHOW NOTES

(02:15)

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

(04:28)

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

(06:03)

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

(07:44)

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

(11:27)

A common reason for not getting started on making changes.

(13:15)

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

(14:45)

We share some easy ways to make kitchen clearing happen!

(19:17)

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

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

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:

Smart Food Prep 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

The Why of Sports Nutrition

Setting YOUR Nutrition and Running Goals 2023

Thu, 12 Jan 2023 07:00:00 +0100

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

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

Runners FOOD FOR Winter

Thu, 05 Jan 2023 07:00:00 +0100

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

Endurance Running and Immune System

Winter Proof Your Running

Thu, 29 Dec 2022 07:00:00 +0100

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:

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

A Focus on Festive Foods

Be a Healthy Festive Runner

Thu, 22 Dec 2022 07:00:00 +0100

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:

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

Our Christmas Message 2022

Mon, 19 Dec 2022 07:00:00 +0100

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

FOOD FOR...Winter Running

On a Runner's Plate at Christmas

Thu, 15 Dec 2022 07:00:00 +0100

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

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

Listeners Nutrition Clinic 3 - Disc Injury, Tiredness, Eating to be Lean

Thu, 08 Dec 2022 07:00:00 +0100

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:

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

Nutrition For Running Injury

Runners Nutritional First Aid - Wound Healing

Thu, 01 Dec 2022 07:00:00 +0100

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:

1. Immediate action

2. Nutrition to support wound healing

3. 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

1. 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 any injury early will help you recover well and avoid niggling recurring issues.

2. If your injury/wound is not serious, then the first step (when you’re home) is to clean and dress the wound.

3. You may support the healing process focussing on managing inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.

4. You should be able to heal naturally and quickly however if your immune system is compromised for any reason additional nutritional support may be required.

5. Our favourite healing nutrients are optimal protein, turmeric and omega 3 fats to manage inflammation and pain along with Vitamin C and collagen to promote tissue and skin growth.

6. Nutrition may be your secret weapon to heal quickly and get back to your run training as quickly as possible.

Related Topics:

Nutrition For Soft Tissue Injury

Running with Painkillers

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

Ketogenic Diet and Exercise Performance

FOCUS ON...MCT Oil for Runners

Thu, 24 Nov 2022 07:00:00 +0100

Can MCT OIL promote your running performance?

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 a meal and supplement plan, if appropriate!! The most important piece of advice is to avoid MCT oil as a supplement if considering using it purely as an ergogenic aid.

BUT, MCT oil could be beneficial for:

Weight and body composition management and maintenance
Immune support – due to its antimicrobial properties against viral, bacterial and fungal infections
Balance of gut bacteria

REMEMBER to seek professional support in making the decision whether to introduce MCT oil into a supplement plan

Some general TIPS when considering MCT oil as a supplement include:

Be mindful of the amount of MCT oil taken because amounts greater than 30 grammes as a serving could lead to digestive symptoms
Increase intake of MCT oil gradually until a personal tolerable level is established
Consider beginning with five grammes per day for several days. If no symptoms experienced, increase by five grammes and again observe for symptoms over several days. Follow this rule until 30g per day or a personal tolerable level is reached, whichever comes first. If/when symptoms are experienced reduce the dosage by five grammes and this would then be the personal tolerable level
Don’t exceed 30g of MCT oil per day because research does not currently recognise this

(45:02)

Outlining some foods containing up to 65% MCTs including:

Coconut oil/butter
Fresh coconut
Dairy products e.g. butter, yogurt, milk
Palm oil, although its use is controversial

(46:47)

ACTION POINT

If/when considering purchasing MCT oil always check its quality beforehand. For example:

Check how the MCTs were extracted, were chemicals and solvents used?
Check ingredients for fillers and other non-necessary ingredients
Choose organic wherever possible
Choose brands from reputable suppliers. For example: Jarrow Formulas and Nutiva

(49:23)

KEY TAKEAWAYS

1) MCTs (or Medium Chain Triglycerides) are a form of saturated fatty acids and are generally synthesised from coconut oil

2) Since the 1950s they have been researched for their nutritional properties to support general health. And since the 1990s there has been a focus on their potential as an ergogenic aid in sport principally as an additional energy source to glycogen

3) There is a great deal of hype around using MCT oil as an ergogenic aid BUT the science behind the hype is currently limited

4) There is more substantiated research into its potential to support general health including:

Heart health
Weight management/body composition
Immune health

And a potential positive by product of supporting these areas of health could be improvement in running performance

5) MCT oil is 100% MCTs, however Coconut oil contains 62%-65% MCTs, and remember smaller amounts can be found in dairy-based foods including: butter, milk, and yogurt

6) Finally….If you are considering purchasing MCT oil remember to check the quality of the product you purchase…choose organic wherever possible and check the labels for additional and unnecessary ingredients

RELATED TOPICS

Food For Gut Healing

Understanding Body Composition

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

Resolving Runners Post Covid Fatigue

Thu, 17 Nov 2022 07:00:00 +0100

Resolving Runners Post Covid Fatigue

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

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

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

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

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

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

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

We are going to consider:

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

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

3. Protecting against seasonal infections

SHOW NOTES

(02:39)

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

(06:59)

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

(12:01)

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

(17:30)

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

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

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

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

(20:39)

Functional Screening tests may involve:

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

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

· Carnitine

· Creatine

· CoQ10

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

(27:21)

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

(30:14)

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

(33:22)

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

(35:38)

Our FOOD FIRST TIP to protect against seasonal infections is to focus on eating a rainbow of vegetables and fruit both for immune health and good digestive health. We suggest eating -7-9 portions per day and having as wide a variety as possible over the week.

(39:05)

Key Take Aways

1. Some runners struggle to get back to pre-covid fitness and run training due to long covid symptoms of fatigue. Mitochondrial injury may be an underlying reason for this which compromises their ability to produce energy.

2. Some people are naturally able to recover and restore mitochondrial function, but others get in a STUCK position where their mitochondria are not naturally repairing, and this will contribute to fatigue.

3. The aim of a nutritional programme would be to provide nutrients to restore mitochondrial health and provide optimal nutrients to fuel the mitochondria

4. A functional nutrition practitioner may suggest functional screening tests to assess your amino acid profile, fatty acid profile and nutritional requirements to fuel the citric acid cycle.

5. Nutrients to consider, would be CoQ10, Carnitine, Creatine, Omega 3 with SPMs and Antioxidants such as Alpha Lipoic Acid and Glutathione – we’d always suggest you consult with your nutritional or medical practitioner before taking any supplements.

6. Finally remember to protect your immune system against seasonal infections with Vitamin D, Saccromyces Boullardii, Zinc, selenium, beta glucans and Vitamin C and eat a rainbow of vegetables and fruit every week.

Related Topics:

Listeners Nutrition Clinic 2

Why 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.

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

Understanding Body Composition

Food Apps for Runners - A Review

Thu, 10 Nov 2022 07:00:00 +0100

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 your routine

2) When choosing one, make sure you KNOW what you want it to do for you For example: are you looking at body composition only? Are you wanting to eat more mindfully to support physical and emotional health? Are you willing to pay for the services?

3) Compare different Apps before making a choice – carry out a review just as we have done today to help you make the correct decision

4) They can be a great tool to monitor progress when working towards a personal goal – be it in your approach to eating or your sports performance. They can help keep you motivated and inspired to reach that goal

5) BUT…they could have drawbacks too including:

They may be time consuming
They are not gold standard trackers so data may be inaccurate
They may have glitches and may be difficult to use
They may detract from your love of food and eating
They may not provide you with the results you are looking for

6) Finally, remember, Food APPS may not be useful or appropriate for some people and we don’t recommend them for anyone who may suffer from, or has suffered in the past from, any form of disordered eating or an eating disorder. We recommend you seek medical support and liaise with a professional regarding your health and wellbeing

RELATED TOPICS

Run Lean Run Fast

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

HWHR Phytoestrogens for Midlife

Thu, 03 Nov 2022 07:00:00 +0100

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

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

Foods for Hormonal Balance

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

(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 portion of ground flaxseed to your food plan every day!

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

Nutrition Periodisation for Runners

Reaching A Performance Plateau

Thu, 27 Oct 2022 07:00:00 +0100

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?
Ensure your diet is varied, try to avoid REPETITIVE eating
Aim to increase protein intake on days when completing intense or skill-based training
Remember to increase food portion sizes as your training increases
Think about periodizing your nutrition around your training schedule and race calendar
Maintain the FOOD-FIRST approach to macronutrients (carbohydrate and protein) wherever possible

(52:43)

Giving a few ideas for training that may help you avoid the performance plateau effect:

Gradually but regularly increase training volume
Include variety of training. For example; steady state, hill drills, tempo running
Introduce resistance/strength training cycles of approximately three to four weeks

(56:25)

ACTION POINT to consider putting in place:

Reflect on what you eat:

It is repetitive?

Is it enough?

Are your food choices correct for the type of training you are doing?

Once you have reflected on these questions, consider what changes you need to make to support ongoing running performance.

(57:34)

KEY TAKEAWAYS

1) A performance plateau is thought to occur when the body begins to adjust to the demands of the exercise performed therefore the individual does not see much, if any, benefit from it

2) Remember a performance plateau should not necessarily be seen as a negative state. It is actually a sign that you have made some progress. BUT it suggests that you are now ready to take the next step and increase training to help increase performance.

3)There are several signs and symptoms that may suggest you have reached a performance plateau including:

Running performance has stalled
Training feels easy
You are no longer achieving body composition goals e.g increased muscle mass and reduced fat mass

4) Remember that WHAT you eat, HOW much you eat and WHEN you eat it (linked to the training you are completing) may help prevent OR be a risk factor in you reaching a performance plateau

5) In order to help prevent a performance plateau, training and nutrition need to be addressed in tandem. Focussing on one only may have limited effects

6)Remember the FOOD FIRST approach to your nutrition. Wherever possible choose whole foods rather than depending on commercial bars, gels and isolated nutrient supplements

7) If you require a whole food-based protein powder to support your performance then try Purition. This is the brand we recommend in this episode and you can find more information on our website: www.runnershealthhub.com

RELATED TOPICS

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.

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

A FOCUS on Collagen

Thu, 20 Oct 2022 07:00:00 +0100

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:

(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 – Your Zooki Collagen and a vegan alternative 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:

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:

Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women

Initially 131 women had taken part in a study looking at the effects of specific collagen peptides on bone mineral density (BMD) in subjects with osteoporosis or osteopenia. Collagen peptides are thought to improve calcium retention and directly influence bone metabolism by releasing growth hormones and regulating the osteoblast function.

The purpose of this follow-up was to determine the longer-term effects of the same specific bioactive collagen peptides after a total intervention time of 4 years. The follow up involved 13 women. In the follow-up, a daily intake of 5 g of specific collagen peptides showed a progressive increase in BMD, indicating an increased anabolic bone metabolism in postmenopausal women after a total of 4 years

(44:03)

Key Take Aways

1. Type 1 Collagen makes up 70-80% of ligaments, tendons, joints and muscles and 90% of bones, skin and hair.

2. Collagen is made naturally by the body – its key building blocks are amino acids- Glycine, Proline and one other available amino acid plus Vitamin C, Copper and Zinc – so it’s key to optimise your food plan to include these vital nutrients.

3. Collagen is important for the health of connective tissue, bones and gut health.

4. As we age there is a natural decline in our ability to produce collagen and during the menopause transition, we may lose collagen alongside bone loss.

5. Also, a high sugar diet, smoking and excessive sunlight may contribute to a lower collagen status.

6. Read supplement labels and websites to check you are getting the best source of collagen.

7. Specific bioactive collagen peptides are the newest collagen supplements which are designed to target specific parts of the body. WATCH this space we’ll share more in future episodes.

8. Use our special discount code RUNNERSHEALTHHUB20 when purchasing Your Zooki Collagen or if you prefer a vegan alternative Feel Pro Collagen use code Partner20 at WeAreFeel for 20% off your first months subscription.

Related Topics:

Bone Health For Runners Part 2

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

The Effects of Curcumin Supplementation on Muscle Damage, Oxidative Stress, and Inflammatory Markers in Healthy Females with Moderate Physical Activity: A Randomized, Double‐Blind, Placebo‐Controlled Clinical Trial

A Focus on Turmeric

Thu, 13 Oct 2022 07:00:00 +0100

The why, what and how an endurance runner may benefit from using turmeric as a food ingredient and supplement.

Turmeric is a well-known nutrient and it’s also very well researched … nearly 1600 studies listed on PubMed in the last 5 years. With regards to how it may be helpful for runners … well it’s because of the anti-inflammatory actions of turmeric. In this episode we:

· Explain why it’s potentially supportive for a runner

· Discuss the difference between turmeric and curcumin

· Give insights into using turmeric as a supplement to support endurance running

(03:10)

What is Turmeric, its anti-inflammatory properties and why should endurance runners be concerned about managing inflammation and oxidative stress.

Key aspects of turmeric supplementation support for runners:

· Recovery after exercise and prevention of DOMS -delayed onset muscle soreness.

· Use as an alternative to over the counter pain relief medication e.g. ibuprofen. In E53 Painkillers for Running - we discussed turmeric as a natural alternative to painkillers due to its anti-inflammatory properties.

· Turmeric may help reduce joint pain – for some runners consistently road running day in and out may lead to joint pain.

· Turmeric may be used as an anti-inflammatory aid to help recovery from injury.

· Turmeric is known to support exercise-induced muscle damage, which can occur following hill training, especially downhill exercise, we focus on this in E72 Eating for Hill Drills.

(08:13)

What is the difference between turmeric and curcumin.

(10:12)

How to maximise the bioavailability of turmeric so you receive maximum therapeutic value.

(12:43)

Ideas on how to include turmeric in your runners food plan:

Blend it into a to smoothie
Add to porridge
Great in curries e.g. sweet potato and lentil curry
In soups e.g. Caulifower and turmeric soup
Add to dips
Add it to scrambled eggs or tofu
Spice up a homemade hummus
Roasted vegetables
Make turmeric tea – in a similar way to the ginger tea
Enjoy a Turmeric latte

(14:12)

A simple recipe for Golden Turmeric Latte.

300ml of almond milk blended with ¼ teaspoon of powdered turmeric, ½ teaspoon of ground ginger and cinnamon with ½ teaspoon of vanilla extract and a pinch of black pepper. You may drink it cold or warm it gently.

(15:59)

Our favourite turmeric supplement is Your Zooki Turmeric.

What do we like about it?

· 1 sachet contains 750mg of curcumin (the active part of turmeric) which is a therapeutic dose in one sachet – often when you buy turmeric in capsule or tablet form you’d need to take several capsules per day to reach that amount.

· As with all of Zooki products the nutrient is wrapped in a lipo-shield which forms a protective barrier around the curcumin which helps deliver the nutrient through your digestive system so you get maximum benefit from the supplement

· It’s tasty and convenient – I consume mine straight form sachet – some of my clients add to water or as an ingredient in smoothies, yoghurt or fruit. The sachets are also easy to pack when you’re travelling

· I sachet a day is great as a foundational supplement. I sometimes increase the number of sachets if I’m recovering from an injury or illness – however do take professional advice if considering this.

If you’d like to give 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 subscriptions.

To find YOUR ZOOKI All you need to do is visit our website:

https://runnershealthhub.com/our-favourite-supplement-brands/

(22:12)

We discuss:

(25:02)

We discuss:

Modulation of Exercise-Induced Muscle Damage, Inflammation, and Oxidative Markers by Curcumin Supplementation in a Physically Active Population: A Systematic Review

(28:35)

The risks involved with taking turmeric or curcumin when taking certain medications

If you’re taking other medications, it’s a good idea to talk to your doctor or nutritional therapist before adding turmeric to make sure it doesn’t interact with your medication.

Here are a few things to consider when taking turmeric:

· Turmeric is considered a uterine stimulant, so it should be avoided during pregnancy.

· Turmeric may thin your blood, so avoid it if you are taking blood thinning medication or you’re planning to undergo a surgical procedure.

· Turmeric may also interact with some anti-depressant medication so before you take it please ask your doctor, pharmacist or nutritional therapist for advice

· In some people, turmeric may cause an upset stomach, so don’t add this to your supplement plan right before race day. If you experience digestive upset, cut back on the dose or leave it out altogether. We always say don’t try anything new on race day!

(31:28)

Key Takeaways

1. The key active nutrient in TURMERIC is curcumin.

2. Bioavailability of curcumin may be enhanced with the addition of peperine and fat to aid absorption.

3. 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.

4. The minimum optimal dose to achieve a positive impact would be recommended doses between 150 and 1500 mg/day.

5. If you are taking medication please check with your medical practitioner, pharmacist or nutritional therapist before taking turmeric supplements.

6. Use our special discount code RUNNERSHEALTHHUB20 when purchasing Your Zooki Turmeric Supplement Sachets. 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 subscriptions.To find YOUR ZOOKI All you need to do is visit our website:https://runnershealthhub.com/our-favourite-supplement-brands/

Related Topics:

E53 Painkillers for Running

E72 Eating for Hill Drills

E77 Autumn Food for 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

Our favourite prepared for you soups

Autumn Soups for Runners

Thu, 06 Oct 2022 07:00:00 +0100

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)

(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. 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 requirements

3. Be prepared – all you need is a pan and perhaps a blender and some everyday ingredients in your store cupboard and freezer.

4. Soups are great to take to work or travel with if you prepare in advance.

5. Experiment with recipes and create your own favourite GO TO SOUP recipes and taste test and adjust to get it right for you.

6. SOUPS can be designed for pre and post fuelling, for meal replacements and to support recovery from injury and remember to download our Free TOP 10 Soup Recipes for Runners

Related Topics:

Food For Autumn Running

Beetroot 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

Spotlight on Vitamin C for Runners

Stamina for Running Performance

Thu, 29 Sep 2022 07:00:00 +0100

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

Eating Enough to Run

Energy for Everything

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 RACE to get £200 discount off the full price which brings the price to £97.

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

London Marathon Milestones: Being Prepared for Race Day

Thu, 22 Sep 2022 07:00:00 +0100

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

Food For Sleep

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.

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 RACE to get £200 discount off the full price which brings the price to £97.

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

HWHR Managing Mind and Mood Symptoms

Thu, 15 Sep 2022 07:00:00 +0100

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.

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

Healthy Mind for Happy Running

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

(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 foods are being consumed, which could support hormone balance. This is a simple step, but potentially a big step towards attaining more hormonal balance therefore, helping to diminish any negative mind and mood symptoms

RELATED TOPICS

FOOD FOR...Hormonal Balance and 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 RACE to get £200 discount off the full price which brings the price to £97.

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

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

Listeners Nutrition Clinic 2

Thu, 08 Sep 2022 07:00:00 +0100

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

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

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

In this episode we answer:

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

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

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

SHOW NOTES

(01:45)

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

(03:22)

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

(05:37)

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

(09:21)

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

(10:09)

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

(13:13)

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

(15:33)

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

(17:19)

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

(23:46)

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

(25:04)

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

(27:13)

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

(31:03)

Utilising mycotherapy as a nutritional intervention to support respiratory health.

(32:41)

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

https://www.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 call with us via our website https://runnershealthhub.com/work-with-us/

Related Topics:

London Marathon Nutrition Milestones

Food for Gut Healing

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

Running Performance: The Importance of Recovery

Thu, 01 Sep 2022 07:00:00 +0100

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 carbohydrate intake is also important for recovery

6) There are several lifestyle/training approaches that could help enhance recovery including:

Good sleep hygiene
Regular massage/sports massage
Regular cool down routines and stretching/foam rolling
And of course…REST – passive and active

Spotlight on Probiotics for Performance

ADDITIONAL RESOURCES

Meglio - for equipment to support recovery.

Discount Code: RHH10 to receive 10% discount on any purchase

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 RACE to get £200 discount off the full price which brings the price to £97.

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

London Marathon Milestones: Food-Taper-Motivation

Thu, 25 Aug 2022 07:00:00 +0100

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.

Great North Run Nutrition Milestones - Get Race Day Ready

Thu, 18 Aug 2022 07:00:00 +0100

Great North Run Nutrition Milestones - Get Race Day Ready

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

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

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

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

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

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

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

SHOW NOTES

(02:41)

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

(08:25)

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

We discuss:

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

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

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

(22:11)

How to plan what time to eat on race day.

(28:17)

Final Race Day Nutrition Tips.

(32:19)

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

(35:44)

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

(42:48)

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

(45:58)

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

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

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

(50:49)

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

(55:36)

Great North Run Fun and Factoids – we talk about the fabulous Finishers Village and look back to 2014 when the Great North Run celebrated its Millionth Finisher, Tracey Crammond.

(1:05:28)

Key Take Aways for Race Day Success

1. Plan your tapering training to start 14 days before the race.

2. Your goal for tapering is to keep your legs loose and fresh whilst keeping energy levels high and your mind calm.

3. In the week leading up to the race aim to optimise MUSCLE GLYCOGEN STORES by increasing carbohydrate intake by using a modified carbohydrate supercompensation approach.

4. On the day of the race aim to optimise LIVER GLYCOGEN STORES

a. Calculate when you should eat working backwards from your race start time

b. Eat Carbohydrate rich pre-race meal approx. 2-3 hours before race

c. Hydrate optimally before the race

d. Eat a quick release CHO snack 30-60 minutes before the race

e. Fuel with 30-60g quick release CHO foods per hour during race and keep hydrated

5. Remember to eat a Quick Release CHO food within 30 minutes of end of race.

6. Plan a post run snack or meal approx. 2 hours after race with CHO:PRO ay a ration of 4:1

7. Plan all of your activities in the lead up to the race to be supportive of your race goals e.g. regular meals, minimal alcohol, optimal nutrition and hydration, relaxation and sleep, a light social calendar and schedule in easy light activity for active recovery.

8. Keep safe and prevent any last-minute injuries.

9. Reflect on your BIG WHY, choose ONE WORD for your race plan and give a NAME and personality to the negative voice in your head.

10. Visualise your RACE plan at the various mile markers along the way.

11. ENJOY your celebrations at the finish line and forever more – YOU DID IT!

12. Start thinking about your next running goal!

A big thank you to everyone who has been listening with us as we have all prepared for this 2022 Great North Run. We’d LOVE to hear from you … how did you do on your big day? Please share your stories with us.

Although we are at the end of this Great North Run NUTRITIONAL MILESTONES SERIES … we do have E111 LISTENERS NUTRITION CLINIC episode scheduled for 1st September so do send in your questions and challenges and we’ll aim to answer them on that episode email us at hello@runnershealthhub.com.

Also, we have episode 112 talking about Recovery is out on 8th September, which may support you in your recovery post-race. If you’ve joined us just for the GNR series, thank you for joining us. GOOD LUCK in the race and we hope you’ll stay with us for future episodes.

Good luck Ladies … you’ve got this!!

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 RACE to get £200 discount off the full price which brings the price to £97.

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

Does Dehydration Impair Running Performance?

Avoiding Muscle Cramps

Thu, 11 Aug 2022 07:00:00 +0100

Muscle Cramping can be debilitating for some runners. They are unpredictable, painful and can last for several minutes. But what causes them and why do they affect some runners and not others?? We aim to answer these and many other questions. We....

Outline the definition of muscle cramps and discuss their potential causes and symptoms.
Highlight some nutrition and lifestyle strategies to help prevent and/or manage muscle cramps
Discuss how to put these strategies into place so you can minimise the risk of muscle cramps occurring during your next run/race

SHOW NOTES:

(05:08)

Defining Exercise-Associated Muscle Cramps (EAMC) and acknowledging its prevalence in athletes

(11:26)

Introducing the two currently acknowledges theories as potential CAUSES of exercise-associated muscle cramps:

The hydration and electrolyte theory
The Neuromuscular dysfunction theory

(18:36)

Concentrating on potential risk factors in the development of EAMC in some athletes including:

High intensity, long duration and hilly terrain running
Premature muscle fatigue
Race/competition - due to running at a higher than usual intensity
Age – older runners at greater risk
Long history of running

(24:47)

FEMALE FACTORS

Men appear to be more prone to EAMC than women

(25:57)

Outlining some nutritional strategies to help prevent or manage EAMC including:

Pickle juice and other vinegar-based fluids
Spices including: chilli, ginger and cinnamon
Electrolyte balance, especially: sodium, magnesium, potassium and calcium

(37:44)

Highlighting the importance of NOT using quinine to prevent or manage EAMC.

(42:48)

Considering some lifestyle factors to help support or prevent EAMC including:

For Support:

Stop/pause running
Rest until the pain/cramping has subsided
Massage the area
Magnesium salt bath and spray

To Prevent:

Strength training and plyometrics
Suitable rest and recovery between training sessions
Stretching before and after a run
Regular Mg baths and spray

(53:08)

Giving ideas of how to put the nutritional and lifestyle factors into practice including:

Drinking the vinegar-based fluids regularly
Drinking the fluids at the same time as stretching to minimise time to recovery
Introduce the therapeutic spices into the diet REGULARLY
Test magnesium status so nutritional supplementation can be targeted
Remember to prioritise REST and SLEEP

(1:01:26)

KEY TAKEAWAYS

1) Remember there are many different potential causes of muscle cramping including medical conditions and medications, which would require consultation with a medical professional

2) Exercise-associated muscle cramping is thought to be a temporary but intense and painful condition that may last for seconds only up to several minutes and onset generally occurs during or shortly after exercise

3) To-date there are two potential causes of EAMC that have been extensively researched:

Electrolyte imbalance or deficiency
Neuromuscular dysfunction

however the true cause still remains elusive

4) There are many potential risk factors for the development of EAMC so it is recommended you try to determine YOURS and diminish them if within your control

5) There are several nutritional approaches to support EAMC including: electrolyte drinks, pickle juice and certain spices. Which approach to use will depend on the potential cause/triggers of YOUR EAMC.

6) Remember, it is not just about nutrition…there are lifestyle approaches that may help diminish/prevent EAMC including: regular stretching, strength training, adequate rest and recovery and regular Mg baths/sprays.

RELATED TOPICS:

FOCUS ON...Magnesium

FOCUS ON....Calcium

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 RACE to get £200 discount off the full price which brings the price to £97.

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

Better You Magnesium Products

Great North Run Nutrition Milestones: Fine Tune Before Race Day

Thu, 04 Aug 2022 07:00:00 +0100

Great North Run Nutrition Milestones: Fine Tune Before Race Day

This is episode 4 in our Great North Run Nutrition Milestones Series we’ll be helping you with:

· Run Training Milestones – some suggestions for your run training plan at this point in your preparations

· Nutrition Milestones – nutrition to give yourself the best shot at being fit and healthy in the lead up to the race and adapting your fueling for distance

· Rest and Recovery Rituals – how magnesium baths, oils, lotions can support your overall magnesium status easing tight muscles and cramps

· Injury Healing and Recovery Tips – we’ll be giving an overview on how to prevent muscle cramps

· Mind Set MOJO – What is your race plan? We’ll be covering travel preparations and the starter area of the Great North Run

· We’ll end with some GNR Fun and Factoids

SHOW NOTES

(02:57)

RUN TRAINING MILESTONES: reaching 18k long runs in training, planning in 10k races, and experiencing different weather conditions and scheduling a practice run around the same time as race day.

(11:16)

NUTRITION MILESTONES: Nutrition to give yourself the best shot at being fit and healthy in the lead up to the race. Minimise alcohol, junk and processed food and manage stress. Focus on healthy fresh food, eat a rainbow of vegetables and fruit every week. Focus on food sources of Vitamin C, B Vitamins and Magnesium.

VIT C foods include dark green leafy and cruciferous vegetables, citrus fruits, berries, bell peppers.

Citrus Fruits: Orange, Grapefruit, Lemon, lime
Berries: Black Currant, Strawberries
Tropical Fruits: Kiwifruit, Papaya, pineapple, Mango, Guava, cantaloupe melon
Green leafy/Cruciferous vegetables; Broccoli, kale, parsley, brussels sprouts, spinach, watercress
Red and green peppers, tomatoes
Offal - liver

B Vitamins are found in wholegrains, legumes, nuts, seeds, meat, poultry, eggs and in some dairy, green vegetables and in bananas, avocado and citrus fruits

Whole grains (brown rice, barley, millet)
Legumes (beans, lentils)
Seeds and nuts (sunflower seeds, almonds)
Dark, leafy vegetables (broccoli, spinach, kale)
Meat (red meat, poultry, fish)
Eggs and dairy products (milk, cheese)

Foods rich in MAGNESIUM are:

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

· SEA VEGETABLES – e.g. kelp, Nori. You can buy these as flakes to sprinkle over salads and fish dishes. You can also purchase seaweed wafers as a snack pack. Itsu and Clearspring are popular brands.

· WHOLEGRAINS e.g. oats and buckwheat are also good sources.

· DARK CHOCOLATE is a rich source of Magnesium ,with 28g (1oz) containing 64mg of Mg…approx. 16% of the RDI. Just remember to ensure you choose dark chocolate containing at least 70% cacao.

We also talk about getting good quality sleep and how to support yourself nutritionally if you get a cold.

(23:20)

Adapting your plate balance and carbohydrate intake for long endurance runs.

(27:46)

REST AND RECOVERY RITUALS: we chat about using magnesium baths, oils and lotions and how using magnesium transdermally can be supportive to rest and recovery.

(32:52)

INJURY HEALING AND RECOVERY TIPS: we stay on the theme of muscle cramps – why do they occur, what we can do to alleviate them, and how to deal with them during a training run or race.

(41:31)

MINDSET MOJO: Thinking ahead to your race plan and practical preparations for race day.

(56:92)

GREAT NORTH RUN FUN AND FACTOIDS – some trivia and your finishers goodie bag.

(58:41)

KEY TAKE AWAYS

1. TRAINING MILESTONES In the last 4 weeks before race day be consistent with your training plan focusing on your long run (which should be at 18km distance). Aim to schedule at least one of your long runs for the same time that the race is scheduled and try running in different weather conditions – so you’re ready for anything on race day!

2. NUTRITION MILESTONES – in addition to practising pre, during and post fuelling, focus on fine tuning your foundational everyday nutrition to support your immune system and energy levels. Your aim is to give yourself the best shot at being fit and healthy in the lead up to the race and avoid any last minute infections or illnesses. Also on long run days adapt your post run plate balance to a larger portion of carbohydrates – up to half a plate.

3. REST AND RECOVERY RITUALS – add a magnesium salt bath to your post run recovery and try magnesium oil spray to target particularly tight muscles.

4. INJURY and Healing TIPS - to prevent and manage muscle cramps include optimal magnesium status with magnesium rich foods and supplements, be aware of how your sweat rate may affect magnesium status and if you get a cramp during a run … pause and stretch the affected muscle for 3-60 seconds and then resume your run. Next weeks episode will give you more information.

5. MINDSET MOJO – start to think ahead to race day, visualise your race plan from travel practicalities to how you plan to run each stage of the race.

We hope that’s been a helpful episode today, next time we’ll be talking about tapering your training and Race Day Nutrition and Preparation. That’ll be episode 109 on 18th August – 3 weeks until race day! Until then enjoy your running!

RESOURCES AND RECOMMENDATIONS

5 Steps Food Planning For Runners FREE E book

Related Topics:

Alcohol and Running is it ok

High Stress Poor Performance

Focus on Magnesium

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 RACE to get £200 discount off the full price which brings the price to £97.

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

Your Marathon: Run Fuel Recover

London Marathon Milestones: Overcoming Mental and Physical Hurdles

Thu, 28 Jul 2022 07:00:00 +0100

London Marathon Milestone 3: Overcoming Mental and Physical Hurdles

This is the third in our London Marathon Milestone series where we focus on food timing and food quantities for performance in training.

People running marathon distance often experience physiological and mental hurdles along the way during training, so here we delve into strategies on how to overcome some of these potential hiccups to support training and race day success.

SHOW NOTES:

(03:42)

Outlining HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

PRE – RUN:

Eat a substantial meal/snack at least ONE hour before running
Oats is an easy food to introduce before a run – as a porridge or overnight oats
You could have eggs on toast if digestion isn’t a problem
Be mindful of how you feel as you start running

(13:50)

Considering HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

DURING A RUN:

Eat a quick release carbohydrate snack every 45-60 minutes
Aim to ingest between 30g and 60g carbohydrates every hour
Foods to consider include; Menjool dates, Ella’s Kitchen fruit puree pouches, raisins, flapjacks

(23:45)

Discussing HOW MUCH carbohydrate to eat and WHEN to eat it to support running performance for those long runs.

POST – RUN:

Eat a quick release carbohydrate snack within 30mins of finishing the run
Foods to consider include: banana, honey, mango papaya (fresh or dried)
Introduce slow release carbohydrate foods alongside some protein approx.1-2 hours after the run

(26:41)

Delving into some physiological hurdles a marathon runner may experience and outlining some strategies to overcome them, including our FIVE STEP approach to recovery:

REDUCE – training load

REMOVE – training for a period of time

SUPPORT – including nutrition, sleep and rehab (physio, massge etc)

RETURN – to training but at a lower level

INCREASE – training load steadily

(38:24)

Exploring some mentall hurdles a marathon runner may experience and outlining some strategies to overcome them:

Turn a negative throught into a positive one
Find a mantra that works for you
Always use positive words
Mental association versus mental dissociation
Use a reward strategy

(58:30)

KEY TAKEAWAYS

As you progress with your training miles remember the AMOUNT of food you eat and the TIMING of food intake becomes VERY important…..especially your carbohydrate intake
Eating pre, during and post your long run are EQUALLY important for running performance, recovery from training and minimizing the risk of injury.
As the miles creep up so does the potential for physical and/or psychological hurdles to overcome. Physical hurdles may include: illness, injury or fatigue. Mental hurdles may include: lack of confidence in ability, boredom when running, negative mental chatter
BUT, these hurdles can be managed. If physical hurdles are an issue then consider following our 5 STEPS to recovery: REDUCE – REMOVE – SUPPORT – RETURN – INCREASE
If mental hurdles are plaguing your long runs then consider using positive thinking strategies or find a mantra that will support you. Or maybe you could think about mental association or disassociation techniques to see you through to the end.
Finally, just remember how far you have come and RUN IN THE MOMENT…

RELATED TOPICS:

is Caffeine Good for Running?

Listen to ALL the 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.

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 RACE to get £200 discount off the full price which brings the price to £97.

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

HWHR Healthy Food and Lifestyle Habits

Thu, 21 Jul 2022 07:00:00 +0100

Healthy Food and Lifestyle Habits

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

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

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

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

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

Nutritional Non Negotiables

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

SHOW NOTES

(01:48)

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

(06:37)

What is a habit?

(07:42)

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

We also talk about the FIVE habit forming stages.

(16:50)

Our suggested action after this episode.

Related Topics:

Lifestyle Essentials

Restorative Rituals

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.

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

Fuelling the Ageing Runner

Running Performance: Do I Need Creatine?

Thu, 14 Jul 2022 07:00:00 +0100

Running Performance: Do I Need Creatine?

Do I Need Creatine?” is a question we get asked frequently by clients, listeners and also by friends and family!! It is A VERY popular supplement in the world of sport and exercise, in fact it is one of the most popular ergogenic aids used by athletes.

BUT….is it necessary? Do you need to take it? To help answer these questions we will:

1. Outline what exactly Creatine is and how it works

2. Look at the benefits and potential drawbacks from taking Creatine Supplements. Is food enough?

3. Focus on key considerations when choosing a Creatine Supplement

SHOW NOTES

(04:29)

Outlining the definition of Creatine and its key role in the body, which is maintaining energy availability

(11:11)

Moving on to highlight the therapeutic benefits of this supplement in the ageing population but also in people suffering from certain medical conditions including: Parkinson’s Disease and Ischaemic Heart Disease.

(14:39)

Highlighting the potential benefits of Creatine supplementation for a runner including: enhanced performance, improved post-exercise recovery, and greater training adaptations

(20:18)

Focusing on the potential drawbacks of Creatine supplementation for a runner including: water retention, weight gain, and a historic concern about kidney dysfunction

(26:58)

Indicating the Creatine requirements from food (i.e.1-2g per day) and the creatine content of certain meats and seafood. For example: herring contains 1.5g of creatine per 100g serving and chicken contains 0.8g of creatine per 100g serving.

(30:11)

FEMALE FACTORS

Both men and women have shown to benefit from Creatine supplementation, however it is thought that women may not see as much gain in muscle strength or mass during training from supplementation
It is thought females may have higher intramuscular creatine concentrations due to the fact that they have lower muscle mass besides men
Endogenous Creatine synthesis and transport is hormonally driven therefore its bioavailability differs at different female life-stages. This is because Creatine Kinase (the enzyme required for Creatine synthesis) is influenced by oestrogen and progesterone. CK levels are increased DURING menstruation but decrease during the menstrual cycle, pregnancy, menopause etc.
As a result, Creatine supplementation may be particularly important for women during menses, pregnancy, post-partum (after birth) peri/post menopause.
Creatine supplementation is thought to have positive effects on muscle quality and bone health in post menopause females when COMBINED with resistance exercise

(36:22)

Delving into Creatine supplements and what to consider before embarking on a protocol with a specific focus on which form of supplement to choose and where the creatine has been produced (Germany or China). Some recommended brands include: Motion Nutrition, Bonusan and Thorne Research

(42:59)

Finally, focusing on dosage and outlining how much Creatine is required per day for someone on a supplement protocol before mentioning ways in which creatine bioavailability may be enhanced. For example; an appropriate stomach acid pH and ingestion alongside carbohydrate and protein rich foods.

(53:26)

KEY TAKEAWAYS

Creatine is synthesised endogenously from the amino acids: Arginine, Glycine and Methionine. But can also be obtained from the diet in meat and fish
The key role of Creatine in the body is to maintain energy availability, hence why it is seen as an effective ergogenic aid for athletes
Many runners may be able to maintain Creatine levels via the diet, however for some, supplementation may be required e.g. vegetarian/vegan, older runners, high training load
If thinking about supplementing with Creatine we recommend you work with a qualified and registered NT
When choosing a Creatine supplement remember to consider: the form, the brand, bioavailability, and dosage
Discontinue any supplementation after 3 months OR consult with a professional to have a supplement review

RELATED TOPICS

HWHR: Combating Low Energy

FOOD FOR...Hormone Balance

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

E 69 Is Caffeine Good for Runners?

Great North Run Nutrition Milestones: Practice During & Post Run Fuelling

Thu, 07 Jul 2022 07:00:00 +0100

Great North Run Nutrition Milestones: Practice During & Post Run Fuelling

This is our third episode on our Great North Run Nutrition Milestone Series in this episode we’ll be following our usual format building upon advice from earlier episodes

· Run Training Milestones – suggestions on where you should be in your run training to keep you on track

· Nutrition Milestones – we’ll talk about how to start practicing during and post fuelling for training runs (and we’ll have a reminder about hydration and electrolytes)

· Rest and Recovery Rituals – we are going to talk about sleep?

· Injury Healing and Recovery Tips – today our focus is on soft tissue injuries

· Mind Set MOJO – building mental resilience to help you cope with the tough spots during training and the race

· We’ll round up with some GNR fun and factoids

SHOW NOTES

(03:16)

RUN TRAINING MILESTONES: Some suggestions on where you should be on your run training plan and the benefits of adding in some 10k races to your calendar plus the challenges you may face at this point in your training.

(12:34)

NUTRITION MILESTONES: Why we need to fuel during an endurance run, some foods to consider and how often to eat during an endurance run.

(18:27)

The importance and benefits of practicing eating/fuelling during training runs plus some practice tips.

(22:39)

Why we suggest real foods for during run fuelling rather than gels?

(25:31)

Our top 2 Post Run Fuelling tips.

(28:18)

Hydration and Electrolytes

(31:56)

REST AND RECOVERY RITUALS: the performance triangle and how good quality sleep is as vital training and nutrition to optimal running performance.

(38:42)

INJURY HEALING AND RECOVERY TIPS: Nutritional support for soft tissue injuries and the 3 phases of healing involved.

(46:22)

MNDEST MOJO: How to support your mindset when things don’t go to plan like when an injury or any life event gets in the way of your training and ultimately your running goal ….

(53:58)

GREAT NORTH RUN FUN AND FACTOIDS: recollections of famous athletes and celebrities who are in the Great North Run Hall of Fame.

(58:06)

KEY TAKE AWAYS

1. RUN TRAINING - we are 9 weeks away from race day, your run distances and durations should be increasing week on week and by the time we get together in 4 weeks ideally you’ll be running an 18k long run once a week.

2. NUTRITION MILESTONES – now is the time to start practicing eating during and post run training.

· Eat Quick Release Carbohydrates during run training session, build up gradually to between 30 and 60g of CHO per hour.

· Post Run have a Quick Release CHO food within 30 minutes of completing your run

· Have a snack or meal combination of complex carbohydrates and protein within 2 hours of the end of your run training at the ratio of 4:1 CHO:PRO

3. Remember to adapt/adjust your hydration intake in relationship to the weather and your sweat rate.

4. Sleep is a vital part of rest and recovery. Sleep deprivation may affect running performance. Remember to give equal priority to all 3 aspects of the Performance triangle – that is Training – Nutrition – Rest (including sleep).

5. If you experience any type of Soft Tissue Injury – please consult with your physio or sports therapist and remember you may support healing and recovery with specific nutrients used therapeutically.

We hope that’s been a helpful episode today, next time we’ll be talking about Fine tuning your Nutrition and Lifestyle in the lead up to RACE DAY. That’ll be Episode 107 on 4th August– 5 weeks until race day! Until then enjoy your running!

RESOURCES and Recommendations:

Body Bio Our TOP favourite is ... E-Lyte Balanced Electrolyte Concentrate. E-Lyte mimics electrolyte levels in the body for optimal hydration. If you’d like to give BODYBIO a try use our special discount code RHH10-A

Meglio if you’re considering buying a foam roller, we’d suggest you look at www.mymeglio.com

As they have very kindly offered a 10% discount for you – just use COUPON CODE RHH10 at the checkout.

YOUR ZOOKI For Turmeric and Collagen – helpful for soft tissue injury healing. If you’d like to give 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 subscriptions.

Disclaimer: Warning. Supplements should be taken under the guidance of a doctor or nutritional therapist, taking different supplements together could result in too-high doses of common ingredients, and anyone taking prescription medication should inform their GP/Doctor before taking supplements of any kind. Is it safe to take supplements whilst I’m on medication? Some nutrients in supplements may interact with specific medications. To ensure that any supplements are safe for you we recommend you consult with your medical or nutritional practitioner when considering nutritional supplements.

If you would like to consult with a Karen or Aileen (Nutritional Therapy Practitioners) for a supplement review please book here

Gels – we suggest products made with natural ingredients – check Huma Gels and Honey Stinger

Related Topics:

E 13 Sleep Essentials

E33 Food For Sleep

E50 Eat Sleep Run

E26 Nutrition for Soft Tissue Injuries

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 RACE to get £200 discount off the full price which brings the price to £97.

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

Smart Food Prep For Runners

London Marathon Milestones: Is RUNGER Affecting You?

Thu, 30 Jun 2022 07:00:00 +0100

London Marathon Milestones: Is RUNGER Affecting You?

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

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

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

So, we will:

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

SHOW NOTES:

(03:29)

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

· Lack of time to shop

· Inability to reduce/remove “treat” foods

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

· Emotional eating

(07:06)

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

· Setting personal boundaries

· 80:20 approach to everyday nutrition

· Meal prep

· “On the go” foods

(18:19)

Introducing the concept of RUNGER including the definition:

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

(24:43)

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

(31:15)

Outlining 5 key points to consider for fuelling long runs:

Adequate food for fuelling BEFORE the run
Appropriate fuelling DURING the run
Eating IMMEDIATELY AFTER the run
Fluid intake and hydration
Eating for your shorter runs

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

(36:31)

Introducing Point 2: Appropriate fuelling DURING the run

(39:46)

Focussing on Point 3: Eating IMMEDIATELY AFTER the run

(49:28)

Highlighting the importance of Point 4: Fluid intake and hydration

(52:17)

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

(56:12)

KEY TAKEAWAYS:

If you have been unable to commit to an everyday healthy food plan CONSISTENTLY – now is the time to get on track – before your run training takes a large leap forward and you are running much longer distances
An inability to engage with dietary changes could be emotionally/psychologically driven. Are you making food choices to please others rather than rather than thinking about YOU and your needs?
Remember RUNGER is a “thing” and could be detrimental to your running performance. So, eat appropriately; not too much, not too little…but sufficient amounts to fuel your running
Now is the time to practice your food strategy for training. Aim to establish what works and doesn’t work for you
Don’t forget about hydration – become mindful of your daily fluid intake and chec k the colour of your urine regularly
Finally, it really is about PRACTICE, PRACTICE, PRACTICE at this point before you move on to fine tuning your nutrition and hydration for your forthcoming London Marathon

RELATED TOPICS:

FOOD FOR....Pre Training

FOOD FOR....During Training

FOOD FOR....Post Training

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.

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

FOOD FOR ... PRE TRAINING

FOOD FOR Snacks for Runners

Thu, 23 Jun 2022 07:00:00 +0100

Today we are SPOTLIGHTING FOOD FOR …Snacks for Runners.

We are going to talk about

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

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

3. Practicalities around being organised with snacks

4. Our favourite snacks and suggestions for you to try

SHOW NOTES

(01:01)

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

(09:04)

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

(11:31)

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

(13:52)

Karen’s personal choices of quick release carbohydrate snacks

(15:18)

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

(24:55)

Our favourite snack suggestions for you to try.

(27:39)

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

(32:28)

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

(39:47)

Key Take Aways

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

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

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

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

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

Related Topics:

FOOD FOR ... DURING TRAINING

FOOD FOR ... POST TRAINING

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

https://marathonhandbook.com/15-dynamic-stretches-for-runners/

Great North Run Nutrition Milestones - Be 10k ready

Thu, 16 Jun 2022 07:00:00 +0100

Great North Run Nutrition Milestones - Be 10k ready

This is the second episode in our Great North Run Milestone Series, it’s 12 weeks until race week! We hope you’re following a consistent training plan and that your health nutrition foundations are place. We are covering:

· Run Training Milestones – suggestions on where you should be in your run training to help you to stay on track

· Nutrition Milestones – what should you eat pre and post – easy training

· Rest and Recovery Rituals – pre and post stretching and using a foam roller

· Injury Healing and Recovery Tips – today’s focus is on DOMS – delayed inset muscle soreness

· Mind Set MOJO – the importance of consistency in your training and nutrition plan

· Some GNR Fun and Factoids to finish off our chat

SHOW NOTES

(02:45)

RUN TRAINING MILESTONES: How is your training progressing and suggestions on what to do if you're struggling to put your plan into action.

(17:23)

NUTRITION MILESTONES: talking about how and when to used FASTED STATE RUNNING and the best way to fuel pre “easy” runs. Plus, snack ideas for pre training runs.

(31:22)

REST AND RECOVERY RITUALS: the importance of pre and post run stretching and tips on using a foam roller. Have a look at some videos of dynamic strectches from marathon handbook.

(40:25)

INJURY HEALING AND RECOVERY TIPS: Our favourite sock brands and why we may develop DOMS (delayed onset muscle soreness) and what we may do to relieve the symptoms and nutrition tips to help prevent the development of DOMS. One of our tips is to have magnesium salt baths and use magnesium oil to relax muscles – here is a link to our favourite brand.

(48:22)

MINDSET MOJO: being consistent with your training and nutrition will set you up for success. Plan, Prepare and Do is our mantra.

(50:16)

GNR FUN AND FACTOIDS

(57:56)

Key Take Aways

1. Be consistent with your nutrition, running and recovery plan.

2. If you are an early morning runner – try out FASTED STATE running for easy runs under 90 minutes.

3. For all runs over 90 minutes ensure you eat your pre-run meal or snack 2 hours before you run. If you can’t fit in a pre-run meal then have a Quick Release CHO snack 30-60 minutes before your run.

4. Add some dynamic stretching before you go out on a run and some static stretches post run.

5. Consider using a foam roller for self-myofascial release.

6. If you’re experiencing DOMS – consider a rest day, light activity, light massage, magnesium baths and oils and eat more protein and essential omega 3 oils.

We hope that’s been a helpful episode today, next time we’ll be talking about Making a mini plan to practice pre, during and post fueling – FOOD/HYDRATION/ELECTROLYTES. That’ll be episode 104 on 7 July – 9 weeks until race day! Until then enjoy your running!

Related Topics:

Nutrition to solve DOMS

Nutrition Periodisation 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 RACE to get £200 discount off the full price which brings the price to £97.

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

Marathon Running...Hitting the Wall

Thu, 09 Jun 2022 07:00:00 +0100

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

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

SHOW NOTES

(04:43)

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

(09:39)

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

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

(15:06)

FEMALE FACTORS:

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

(18:05)

Outlining the signs and symptoms of Hitting the Wall including:

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

And discussing potential recovery strategies from Hitting the Wall

(27:18)

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

(32:32)

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

(44:53)

KEY TAKEAWAYS:

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

RELATED TOPICS

Your Marathon: Run Refuel Recover

Nutrition for Half Marathon Plus

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

London Marathon Milestones: In the Beginning....

Thu, 02 Jun 2022 07:00:00 +0100

London Marathon Milestones - In the Beginning...

Are you about to embark on your training for the London Marathon on 2nd October? Have you ever considered how the food you eat could impact on your running performance throughout your training????

Well, Over the next 16 weeks we will be hosting 5 episodes to get you “Marathon Ready”. Whether this is your first marathon or your 10th….we are going to journey through your training with you giving you advice at various stages regarding food and nutrition intake so you are “fit and fuelled” appropriately on race day!!

Today is the first of our marathon milestone episodes….so…the beginning of the journey….

We will:

Give an overview of typical running distances at this stage and in the coming few weeks
Give some background to why eating for training is important…even at this early stage
Give some tips on how to put the theory into practice

SHOW NOTES

(02:30)

Outlining the various types of Marathon Training Plans available online and discussing how to decide which one may be the best one for YOUR marathon training.

(10:47)

Considering how a novice runner’s training plan may look as they begin their 16 weeks of run training for the London Marathon whilst highlighting the importance of strength training, stretching and yoga/Pilates.

(18:46)

Focussing on the importance of food and nutrition for running performance before delving deeper into the area of “everyday healthy eating” as the foundation on which to build more targeted nutrition for running a marathon. The 3 areas discussed are:

Food quality
Plate balance
Timing of meals and snacks

(22:26)

Delving into Food Quality

(27:34)

Moving on to discuss Plate Balance

(32:26)

Explaining Timing of Meals and Snacks and its link to blood sugar balance (BSB)

(39:26)

Some TIPS on how to put the nutritional principles into action to support marathon training including:

Foods to eat to achieve plate balance
Easy and practical solutions to help “make change happen”
Pre-planning meals and run training to support performance

Finishing with an Action Point to help get you started

(53:36)

KEY TAKEAWAYS

There are many different marathon training plans available online, so be discerning and choose one that best suits your running abilities and time available to train
Don’t forget to introduce other activities that may also support your running performance including: Pilates, strength training and stretching
Remember that your nutrition for training is as important as the training plan itself
A foundational everyday healthy eating plan is the bedrock on which to build nutrition specific for running performance
There is no need to increase your overall energy intake at this point in your training, just ensure the food choices you make are healthy and ones that will support your overall health and run training
BUT…there may be occasions when you require a snack between meals. Remember to make healthy snack choices

RELATED TOPICS

Nutrition Basics for all Runners

The Why of Sports Nutrition

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.

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

HWHR Micros For Midlife

Thu, 26 May 2022 07:00:00 +0100

As runners we tend to pay attention to MACRONUTRIENTS – Protein, Carbohydrate and Fat so we thought today we’d spotlight the role of micronutrients especially in our midlife phase.

We’ll be talking about

1. The different categories of micronutrients and a taking a look at Vitamins

2. The importance of minerals from your food plan

3. The potential health concerns you may have in midlife which may be affected by mineral deficiency

4. A spotlight on iron deficiency and what you can do about it

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

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

SHOW NOTES

(01:29)

An overview of Vitamins and Minerals.

(03:40)

Water-soluble Vitamins – what are they, how do we absorb them and main food sources.

(06:59)

Fat-soluble Vitamins - what are they, how do we absorb them and main food sources.

(09:17)

An overview of macro minerals and trace minerals and the importance of consuming enough but not too much.

(15:01)

Potential health concerns facing mid-life women which may be affected by micronutrient deficiencies.

· IRON DEFICIENCY – during perimenopause periods become erratic and sometimes women experience excessively heavy blood loss which can lead to anaemia and symptoms of fatigue, low energy, shortness of breath.

· BONE HEALTH – this may not be top of mind when you are in the perimenopause or menopause transition, however this is a vital time to ensure you are supporting bone mineral density. Calcium, Magnesium, Vitamin D and many trace minerals are key to maintaining bone mineral density.

· STRESS – midlife can often be a time of living with chronic stress with all the responsibilities we have for family E.g. responsibilities for children, elderly parents, our jobs and managing a home. When we are in a position of chronic stress we have a higher requirement for B Vitamins, Vitamin C and Magnesium. Which may mean the body prioritises these nutrients for managing stress and so there is less to power other systems like energy production.

· THYROID health – Hypothyroidism is a condition which affects up to 5% of the general population, with a further estimated 5% being undiagnosed. Worldwide, environmental iodine deficiency is the most common cause of all thyroid disorders, including hypothyroidism, researchers believe we are not getting enough iodine from our food. Iodine and Selenium are vital for thyroid hormone production.

(18:21)

A spotlight on iron deficiency and what you can do about it.

(23:25)

Nutritional Guidelines on Iron Requirements

(26:16)

Nutrition Tips of optimising dietary iron intake and promoting bioavailability.

1 Key Action to do after today’s episode

We suggest you get your iron status tested either by your GP of if you’d like a suggestion for an at home test kit drop us an email at hello@runnershealthhub.com and we’ll let you have our suggestion.

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

Great North Run: Nutrition Foundations

Thu, 19 May 2022 07:00:00 +0100

Great North Run: Nutrition Foundations

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

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

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

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

Today we are covering:

· Planning Your Training

· Checking on Nutrition Foundations

· The importance of a Rest Day

· Dealing with niggly pains

· Tuning into your BIG WHY for motivation

SHOW NOTES

(02:55)

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

(06:40)

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

Look at the GNR route

(17:02)

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

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

(27:43)

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

(34:14)

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

(40:29)

MINDSET MOJO: Your Big WHY!

(46:27)

GREAT NORTH RUN FUN AND FACTOIDS

(52:55)

Key Take Aways from this episode

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

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

· Eating regularly

· Eating Protein at every meal

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

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

· Minimise junk and processed foods

· Practice drinking whilst running

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

4. Get your mindset mojo fired up by tuning into your BIG WHY!

Our next episode in this series is Episode 101 will be published on 16th June (12 weeks until GNR) and we’ll be talking about:

· Planning what you should eat in relationship to the time of day you are running and beginning to practice pre and post fuelling

· Sticking to your training plan and why consistency is key

Related Topics:

Race Day Success Nutrition 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.

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 RACE to get £200 discount off the full price which brings the price to £97.

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

Understanding Body Composition

Thu, 12 May 2022 07:00:00 +0100

Understanding Body Composition

Body composition is an area most runners focus on but maybe for different reasons.

For some it may be about losing body fat to reach an appropriate weight, for others it may be to lose body fat to alleviate or prevent certain health concerns….and for others still it may be more about optimising lean body mass to support run training and performance in races/competition.

So, to help you understand the importance of APPROPRIATE body composition depending on your goals we will address the following 3 questions:

What is BODY COMPOSITION and how is it measured?
Why is it important for health and running?
Which foods/nutrition could support appropriate/optimal body composition?

SHOW NOTES

(06:57)

Defining Body Composition as determined by the Oxford Dictionary of Sports Science and Medicine before moving on to highlight different approaches to measuring Body Composition

(11:34)

Outlining factors to consider when deciding which method of measuring Body Composition to use. For example; cost and accessibility then moving on to discuss the most popular method i.e. Body Mass Index (BMI)

(15:19)

Moving on to discuss the advantages and drawbacks of two other popular methods of measuring Body Composition. They are: Skinfold Assessment and Bio-electrical Impedance Analysis (BIA)

(25:25)

Delving into the WHY of appropriate body composition for general health and running performance with a focus on the importance of adequate body fat levels for energy production and hormonal function amongst other roles. But also outlining the detrimental effects of excessive fat mass.

(32:51)

Body composition is dynamic and everchanging so here we look at factors that may influence the degree of fat mass for any given individual

(35:31)

FEMALE FACTORS

Weight gain appears to be more significant in women compared to men as they age
Due to human physiology, women have a higher value of fat mass than men, BUT, in general it is thought that more men are overweight and obese besides women
With age women tend to show a gradual increase in Fat Mass with a simultaneous decrease in Free Fat Mass and Total Body Water. There is a theory that in the post menopause phase when the production of oestrogen from the ovaries declines that fat cells manufacture small amounts of oestrogen and this may be a reason women have increased fat mass at this time of life
Men, on the other hand tend to significantly decrease in Fat Mass after 40 years of age with a simultaneous increase in FFM and TBW. This is thought to be due to the fact that in men, the peak of body weight increase with age occurs much earlier followed by a normalisation or decrease in body weight

Note: Fat accumulation in both sexes will proceed with different intensity, depending on their:

Nutrition
Physical activity undertaken
Lifestyle

(40:13)

Nutrition to support appropriate Body Composition: Focusing on Carbohydrate and its influence on circulating insulin levels and the impact of that.

(47:16)

Nutrition to support appropriate Body Composition: Focusing on Protein and its influence on muscle protein synthesis and lean muscle mass

(52:28)

Nutrition to support appropriate Body Composition: Focusing on the different types of Fat and their influence on body fat mass

(57:48)

RELATED TOPICS:

Resistant Weight Loss for Runners

KEY TAKEAWAYS

Appropriate Body Composition is important for general health as well as running performance and it will be different for everyone depending on their goals
There are many ways of measuring body composition, some of which are more accurate than others. BUT which approach is used will depend principally on accessibility and budget
Optimal body composition does not mean reducing body fat to as little as possible because SOME body fat is essential for general health and running performance
Optimal body composition is more about getting the balance between lean body mass and fat mass, with a limited amount of visceral fat (the fat around the organs, which is metabolically active)
Remember body composition is dynamic and ever changing and there are lots of factors to be considered when determining an individual’s Body Composition. For example: Lifestyle, Age, Gender, Level of physical activity
Carbohydrate, protein and fat are the principal nutrients influencing body composition therefore WHAT FOODS containing each and HOW MUCH of each is consumed needs to be considered

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

Food Planning for Runners Part 1

Food Planning for Runners Part 2

Thu, 05 May 2022 07:00:00 +0100

Please DOWNLOAD YOUR FREE EBOOK TO ACCOMPANY THIS EPISODE.

Today we are covering Part 2 of Finding time for Food Planning for Runners. You may remember that in E92 we discussed the first 3 steps of “how to find time to fit in food planning” and we also talked about why food planning is so important for runners.

The FIVE STEPS are:

1. STEP 1 Discover your FOODIE planning personality (I’m always intrigued to find out what peoples planning personalities are!)

2. STEP 2 Make Healthy Choices (that was where we all created a short list of healthy meal choices)

3. STEP 3 Make a Plan – we chose a 2 days to put our plan into action

4. STEP 4 Be prepared

5. STEP 5 Commit to action

The steps are a simple process to help you food plan in a quick and easy way. We also suggest that you download our FREE E-book to accompany these 2 episodes.

It’s a simple process we designed for YOU to get used to taking the steps towards having a healthy runners food plan, without it being a big deal, we know you’re busy, you probably have lots of priorities, but we also know running is a priority and so we imagine that enjoying your running and recovering well is also a priority and that is why we always end every episode by saying “don’t let nutrition be the limiting factor in your running performance”.

SHOW NOTES

(04:22)

Step 4 – being prepared.

To ensure that you are prepared, you'll need to shop for the essential ingredients for your chosen meals.

Now this step really is about creating a shopping list or checking maybe that you already have the ingredients in stock.

So look at your two day menu plan that you created in step two and write down a list of the food and ingredients that you require.

Listen for TIPS on how to create your shopping list and personalise it so it saves you time.

(10:20)

What did Karen discover when she did her shopping list?

(15:12)

Step 5 – Commit to Action!

So here we go commit to action, which really is about doing your shopping, and then actually cooking and eating your meals. So planning and timing, really, go hand in hand, you need to create time to plan, then your plan will save you time. Now creating time is what will help you be successful and reaching your goals. So on this final part of your challenge, plan your time for your food shopping and preparation.

(17:43)

How and where to shop. Karen and Aileen share their food shopping plans.

(21:54)

Planning time for Food preparation in advance or on the day. It’s important to plan time to prepare, cook and eat, it’d be a shame if you didn’t make time for the final step. If you’re short of time to prep and cook find out about our healthy fast food styles of meals.

(32:56)

Listeners Q&A

Anne loves the idea of food planning but what should she do if she fancies eating something else on the day and then risks wasting the food she’s bought. Listen to hear our feedback.

Kay batch cooks at the weekend, and finds by mid week she has run out of food so tends to eat off plan – what organisational and time saving tips do we share?

Della has a busy work life, she sometimes forgets to eat which drives her towards fast unhealthy choices – what do we suggest.

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

Post menopausal Medical News

FOOD for Post Menopausal Runners

Thu, 28 Apr 2022 07:00:00 +0100

In this episode we discuss some foods to help promote great postmenopausal health as a woman and a runner so you may enjoy running into older age and minimise the risk of health conditions associated with postmenopausal years.

We will focus on 3 groups of nutrients to support post menopause.

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 3 nutrient groups we’ll be discussing today are

1. Protein

2. Bone Building Nutrients

3. Phyto-oestrogens

SHOW NOTES

(00:26)

Why are we talking about post menopausal nutrition or runners?

(03:37)

Trends in running, there are more female than male runners for the first time in history. In total female participation has risen from under 20% in 1986 to just above 50% in 2018.

https://racemedicine.org/the-state-of-running-2019/

(06:34)

What is the post menopausal phase of life and how do women know they are post menopausal?

(09:14)

The health risks associated with post menopause.

(12:37)

Why is protein consumption important for post menopausal runners and how much protein is required.

(17:09)

In the postmenopausal phase, runners must protect really against osteoporosis and the risk of fractures. We discuss the role of bone building nutrients.

Food sources of Calcium include: Milk, Cheese, Sardines, Dark Green Leafy Vegetables, Nuts, and Seeds.

Food sources of Vitamin D include: Oily fish, Eggs, Butter and Mushrooms.

Vitamin D is made naturally by safe sun exposure to your skin. For optimal Vitamin D status you may require to test status and perhaps take supplements.

Food sources of Magnesium include: Dark Green Leafy Vegetables, Nuts and Seeds.

Food Sources of Collagen: eating adequate protein alongside foods rich in vitamin C, zinc and copper will support collagen production.

Food Sources of Trace nutrients: eating a wide range of fruit and vegetables may help to provide these trace nutrients or alternatively consider a multi supplement.

(21:11)

Phytoestrogenic foods and their role in post menopausal nutrition.

(28:42)

Food and Menu Ideas for post menopausal nutrition.

Breakfast – Overnight Oats with Berries, Yoghurt and Milled Flaxseed OR Green Bone Building Smoothie

Lunch – Sardine pate with oatcakes and salad or Lentil and Tofu Soup

Evening Meal – Mexican Beef or Veggie Chilli with brown rice and rainbow salad OR Marinaded Ginger Sesame Seeded Chicken or Salmon or Tofu served with a stir fry of edamame beans, broccoli and cauliflower

Snacks – Hummus with Crudites, Cup of Miso Soup, Homemade Protein Bounce Ball, Dark Chocolate with a few Almonds

Other resources

Menopausal FAQ

Postmenopausal Syndrome

(34:12)

KEY TAKEAWAYS

1. Postmenopause is a life phase which starts 12 months after our last period and lasts for the rest of our life – which we hope will be long and healthy.

2. Health Risks associated with this stage of life include sarcopenia, osteoporosis, cardiovascular disease and diabetes.

3. Focussing on optimal protein consumption, bone building nutrients and phyto-oestrogenic foods will help support our overall health and running as we age.

4. As an older runner it is key to maintain lean muscle mass and protect against injury especially fractures.

5. Resistance and strength based exercise is as important as the food you eat so give both equal priority.

Ensure you eat enough! We didn’t mention this however there is a tendency for people to reduce their food intake as they get older and this may inadvertently lead to nutrient

Related Episodes:

Muscle Mass to Power Your Running

Focus on Smoothies For Runners

Bone Health Part 1

Bone Health Part 2

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

Healthy Mind for Happy Running

Thu, 21 Apr 2022 07:00:00 +0100

Healthy Mind for Happy Running

Introduction

Exercise and nutrition are known to play a role in developing and altering brain function and studies have shown that both exercise and nutrition could affect mind/mood and cognition positively and negatively. So, we:

Outline some mind/mood symptoms runners may experience and why
Discuss foods/nutrients that may induce negative or promote positive mood and mindset in runners
Create a one-day meal plan you may wish to consider for a healthy mind and happy running

SHOW NOTES

(06:56)

Discussing the positive endorphin effects of moderate running before moving on to outline the potential negative psychological effects of intense and/or prolonged running

(10:51)

Considering the potential drivers of detrimental mind/mood symptoms associated with endurance or intense running.

(19:37)

FEMALE FACTORS

1) The strain of mental health (and behavioural disorders) is estimated to account for more years of lived disability than any other chronic health ailment. From data collected between 2007 to 2017 the global proportion of disability-adjusted life years caused by mental ill-health has increased from:

• Males: 12.7% to 14%

• Females: 13.6% to 14.4%

So, from these statistics, the years lived with mental ill health has increased for both men and women, however it would appear women are at increased risk of developing mental health issues besides men.

2) Female *obligatory (obsessive) runners are most at risk of eating pathophysiology than their male counterparts or non-obsessive runners

3) Commitment to running can occur without addiction in female runners but not in males

NOTE: * Obligatory runners - obsessive runners who sacrifice commitments and relationships for running and suffer withdrawal symptoms if they miss a run

(24:38)

Highlighting potential dietary lifestyles that may enhance mental wellbeing or possibly be a driver of poor mind/mood and cognition symptoms with a focus on the common Western Diet and the Traditional Mediterranean Diet.

(35:39)

Exploring foods/meals to support positive mental wellbeing therefore enhance running performance

Foods discussed include: Eggs, legumes, fermented foods, and a variety of vegetables.

(43:53)

KEY TAKEAWAYS

Moderate running is known to be a therapeutic tool for different negative psychological conditions, such as: depression, anxiety, tension, mood changes and low self esteem
However intense and/or prolonged running may lead to detrimental mind/mood symptoms in some people
Our diet can also affect our emotions and cognitive function in a positive or detrimental way with the common Western Diet leading to low mood/cognition and the Mediterranean diet encouraging positive emotions and mindset
A compromised immune system and a poor gut microbiome are thought to be the key drivers of low mood/cognition due to their influence on inflammation
As well as affecting us physically, inflammation is known to affect: Energy, Sleep and Motivation….amongst other things
Increasing intake of whole foods and following a traditional Mediterranean diet has been found to diminish many emotional/psychological symptoms such as low mood/depression/anxiety

RELATED EPISODES:

Endurance Running and the Immune System

Food for Gut Healing

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

Nutrition for Half Marathon Plus

FUELLING....Marathon Running

Thu, 14 Apr 2022 07:00:00 +0100

Fuelling....Marathon Running

Introduction:

Moving from moderate running to marathon running is a huge jump, and often runners forget to adjust their food plan accordingly. This can lead to a constant feeling of hunger, losing too much weight, getting ill or getting injured…all of which could affect performance. So, to help support YOU with your marathon running we answer the following questions:

Q1 – What is the aim/goal of nutrition for marathon running?

Q2 – How much and when do you need to eat pre and during a marathon

Q3 – What should you eat pre and during a marathon

SHOW NOTES

(05:20)

Outlining the key goals of nutrition for marathon running including:

Optimal Body mass and anthropometry (ie physical size, shape, form, and functional capacity)
The body’s capacity to use macronutrients (particularly carbohydrate) to produce adenosine triphosphate (ATP – our energy currency) economically over the duration of the event
Maintenance of reasonable hydration status – especially in the face of sweat losses induced by exercise intensity and the environment. Remember hydration is a limiting factor in running performance!!

(10:18)

FEMALE FACTORS:

Female runners tend to possess lower VO2max values than male runners and this is thought to be due to factors including:

Males having Higher haemoglobin concentrations, which increases O2 delivery at the maximal cardiac output
Males generally having lower fat mass than females

NOTE: VO2 max is the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise.

(14:06)

Discussing a nutrition protocol in the days and hours leading up to a marathon with a focus on HOW MUCH and WHEN to eat including:

Days prior to a marathon event:

Carbohydrate loading protocol beginning 36–48hrs prior to the event
Consuming carbohydrate in levels between 6-12g/Kg BW/d. This will be very individual
Should this protocol be undertaken in conjunction with a low residue (fibre) diet?

Hours prior to a marathon event:

Consuming a meal containing between 1–4 g/kg of Body Weight of Carbohydrate
Consuming a carbohydrate rich meal between 1-4-hrs pre-race.
Should this meal be low fibre and contain limited protein and fat?

Immediately before a marathon event:

Consuming a quick release Carbohydrate rich snack
Consuming the snack approx. 30mins before the event

(21:02)

Outlining WHEN and HOW MUCH to eat DURING a marathon event including:

Consuming quick release CHO rich foods throughout
Carbohydrate content of food being between 30-60g
Consuming a snack every 45–60 mins.

(25:55)

Focusing on WHAT to eat in the days and hours leading up to a marathon event, with some comments on a low vs high fibre diet at this time

Foods to eat in the days prior to a marathon event:

Wholegrains
Root vegetables
Lean Protein
Plant-based protein
Non-root vegetables

Foods to eat on the morning of a marathon event:

If there is 2-4hrs before the race then consume 2-4g/Kg BW respectively of CHO food sources

Wholegrain and root vegetables as carbohydrate choices at this time
Lean protein sources
Plant-based protein
If there is less than 2hrs before the race quick release CHO foods are recommended e.g. white bread, white rice, polenta, white potato

Foods to eat 30mins before a marathon event:

Medjool dates
Raisins
Banana
Ella’s Kitchen pouches

(37:38)

Outlining WHAT to eat during a marathon event:

Medjool dates
Raisins
Ella’s Kitchen pouches
Natural bars or gels e.g. Honey Stinger, Veloforte, Tribe

(41:29)

KEY TAKEAWAYS

It is really important to consider your nutrition and food intake when running a marathon….especially your CHO intake
The key aim of nutrition for marathon running is efficient energy production throughout the event and CHO is the principle macronutrient to achieve this
Remember, CHO is one of the limiting factors in exercise performance, with hydration being the other one
Race-day nutrition needs to begin in the few days leading up to the race as well as on the morning of…and during the event…..all of these protocol timings are equally important for peak performance
The guidelines suggest a low fibre protocol in the days leading up to a marathon but, although this approach may have some advantages, it also has several disadvantages including: A reduction in micronutrient density, food cravings and poor food choices
FINALLY…..PRACTICE during training…..practice, practice, practice is the key to success

Your Marathon: Run-Refuel-Recover

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

DOWNLOAD BONUS e book to accompany this episode Too busy to make a healthy food plan?

WORKSHOP Finding Time for Food Planning for Runners Part 1

Thu, 07 Apr 2022 07:00:00 +0100

INTRODUCTION

“Food planning” seems to be the stumbling block or barrier to having a successful runners nutrition plan”.

We know the feelings of frustration at never having enough time to shop for and prepare easy, healthy meals and snacks to fuel YOUR RUNNING. (it's been a challenge for us too) ...

Having lots to do is REAL LIFE – we all are super busy and have lots of responsibilities BUT if we don’t find time to have a healthy food plan everything suffers – ENERGY, BODY COMPOSITION, IMMUNE HEALTH (really crucial at this time), HORMONE HEALTH (key for women), MENTAL HEALTH (we need a healthy food plan to promote our mood and mindset) so that’s why we really focus on helping women find space and time to make planning HAPPEN as easily as possible. JOIN us to learn our 5 Steps to easy food planning over 2 episodes.

SHOW NOTES

(00:48)

The background to Food Planning for Runners and how to download our accompanying ebook.

(04:46)

STEP 1 Discover your FOODIE PLANNING PERSONALITY – a bit of fun to give you insights into how you approach your food planning or not! Alongside some tips to help you.

(11:39)

Aileen and Karen’s FOODIE PLANNING PERSONALITIES

(16:09)

STEP 2 MAKE HEALTHY CHOICES. This step is all about coming up with a simple list of meal choices. The reason for a list is once you’ve done “the thinking” all you have to do is choose! Later , you can update your list anytime.

(17:57)

Reflect on your personality type and how you approach your food planning or not … you can ask yourself …

· How much time do you currently set aside for food preparation and cooking?

· Also, which foods do you currently eat that you would like to change to more healthy options?

· Think about HOW you currently eat. Is it leaving you energised or exhausted?

· HOW could you change your meal ideas to ensure that eating leaves you feeling satiated and healthy?

(23:31)

Where to get inspiration from when choosing meals.

(32:28)

STEP 3 – MAKE A PLAN

Choose 2 days to put your menu plan into action and then choosing meal choices from your list. DON’T OVERTHINK IT just do it. Planning can be difficult for some people so, don’t overthink it – just do it – it’s a 2-minute job to choose the 2 days and then maybe 5 minutes to pick the meal choices from your list

(38:49)

KEY TAKEAWAYS

Our Vision for the 5-STEPS is that once you’ve practiced them, you’ll be able to seamlessly and easily do the 5 STEPS. You’ll have cut out any resistance and procrastination around healthy food planning and have found time to plan, so that is no longer a reason or excuse for you not to have a runners nutrition plan.

Having a healthy food plan in place promotes

· ENERGY

· BODY COMPOSITION

· IMMUNE HEALTH (crucial post covid)

· HORMONE HEALTH (key for women)

· MENTAL HEATH (we need a healthy food plan to promote our mood and mindset)

We want you to prioritise your runners food plan so that it is as important and easy as putting on your running shoes.

Finally, please download your ebook – click here SHOW NOTES and join us on episode 96 for part 2 and STEPS 4 and 5 - where we help you put everything into action!

DOWNLOAD BONUS e book to accompany this episode Too busy to make a healthy food plan?

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.

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

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

HWHR Clean Fifteen and Dirty Dozen

Thu, 31 Mar 2022 07:00:00 +0100

Hormonal symptoms can be very disruptive to a female runner so anything you can do to promote hormonal balance is going to help you enjoy your running and stick to your training plan.

Today we are focusing on a major disruptor of hormonal balance which may influence PMS and Menopausal symptoms – we all know what they are don’t we?

We are going to talk about how pesticides on fruit and vegetables act as an endocrine disrupting chemicals (EDC). Endocrine is another word for hormonal and these EDC’s act as fake hormones and can cause ‘disruption to natural processes’ so potentially very harmful.

We are going to discuss

· How the Dirty Dozen Clean Fifteen list of fruit and vegetables may help you make healthy choices?

· What vegetables support hormonal balance and where do they fit into the Dirty Dozen and Clean Fifteen?

· What practical things we can all do to minimise pesticides and toxins from vegetables

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

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

SHOW NOTES

(01:41)

What are endocrine disruptors, and what are their effects on the hormonal system.

(05:39)

Explaining the concept of toxic load.

(09:37)

What is the Dirty Dozen Clean Fifteen concept?

Read more at

www.ewg.org

https://www.pan-uk.org/

(17:20)

What vegetables support hormonal balance and where do they fit into the Dirty Dozen and Clean Fifteen?

(24:06)

What practical things we can all do to minimise pesticides and toxins from fruit and vegetables? What to buy and is buying organic produce best?

(27:39)

Natural ways to clean your vegetables to minimise toxins.

(32:57)

We’d love you to take 1 Key Action after today’s episode and that is to look up one of the websites we’ve mentioned.

Read more about the Dirty Dozen Clean 15 at: www.ewg.org or Pan UK https://www.pan-uk.org/

This will really help your overall awareness about the potential harm pesticides may cause our health in general but especially our hormonal balance.

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.

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

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

Iron Woman: The mineral not the event

The Vegan Diet for Running?

Thu, 24 Mar 2022 07:00:00 +0100

The Vegan Diet for Running

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

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

SHOW NOTES:

(05:31)

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

(08:56)

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

(13:25)

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

(16:21)

Outlining how a vegan diet could potentially hinder running performance

(23:48)

FEMALE FACTORS:

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

(30:43)

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

(35:08)

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

(41:11)

Considering the importance of Vitamin B12 when following a vegan diet

(48:36)

KEY TAKEAWAYS:

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

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

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

Protein
Omega 3 FA
Iron
Vitamin B12
and others

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

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

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

Related Topics:

FOCUS ON Calcium

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.

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

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

Listeners Nutrition Clinic - March 2022

Thu, 17 Mar 2022 07:00:00 +0100

Listener's Nutrition Clinic March 2022

This is the first episode of our LISTENERS NUTRITION CLINIC where we answer questions we have received from YOU, our listeners and followers.

We will host this Listeners Clinic periodically and will 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 hints and guidance.

The questions we answer today are:

How do I ensure I am eating enough to fuel the amount of activity I am doing? – posed by Liz
I am struggling with urgency to go (runner’s trots), could it be linked to what I eat, I am hoping you can help me asked by Claire
I have been on a low CHO diet for ages, how do I introduce them when I am scared of them? queried by Rebecca

Show Notes:

(03:10)

Giving some background information linked to Question 1: How do I ensure I am eating enough to fuel the amount of activity I am doing? posed by Liz. Looking at:

Her training
Her nutrition
Her symptoms/concern

(06:05)

Our recommendations for Liz to help support her running and nutrition concerns: We discuss:

Her food choices for breakfast, lunch and snacks
Timing of her food intake
How to ensure she is eating enough

(17:20)

Some general TIPS to help all runners ensure they are eating enough for their training including:

Don’t skip meals and don’t skimp on the meals surrounding training runs
Focus on balanced meals
Remember to eat PRE/DURING/POST training runs where appropriate

(23:36)

Introducing Question 2: I am struggling with” urgency to go” (runner’s trots), could it be linked to what I eat, I am hoping you can help me asked by Claire. Background information includes:

Her struggles with and thoughts about why she experiences urgency to go
Timing of her food intake
Examples from her detailed one-day food diary

Some additional information on her current fibre intake is discussed

(29:07)

Our recommendations for Claire to help resolve her “urgency to go” concerns: We discuss:

Adjusting her fibre intake
The use of a symptoms diary
Observing for potential triggers including: foods, beverages, medications/supplements, anxiety

(35:37)

Some general TIPS to help all runners who may be suffering from “Urgency to go” include:

Consider whether there be an underlying food sensitivity/intolerance occurring? Maybe keeping a food and symptoms diary could help determine this
Address pre-run eating habits - think about what you eat immediately before a run, and work backwards - do you need to do a food swap e.g. if dairy yogurt is the trigger then swapping it for a coconut yogurt
Remember sugar prompts the body to release more water into the GI tract, which can make the stool looser – so if your diet has a high sugar content…try reducing it

(44:57)

Outlining Question 3: I have been on a low CHO diet for ages, how do I introduce them when I am scared of them? A query from Rebecca. We highlight:

Her current weekly training plan
Her nutrition struggles

(46:47)

Our recommendations for Rebecca to help introduce carbohydrates strategically: We discuss:

Introducing Carbohydrate foods slowly
The timing of carbohydrate intake
How much carbohydrate to eat depending on training load

(56:07)

Our final message:

Remember it is not about overeating CHO, it is about eating ENOUGH of them to fuel your running and performance and recovery
Remember that we are all INDIVIDUAL. The recommendations suggested today may not be suitable for EVERYONE
If you feel you require a more personalised approach to your nutrition for your running then do get in touch with us to discuss how we could work with you
You can book an introductory call with us via our website www.runnershealthhub.com Just click on the “work with us” tab on the tool bar at the top right side of the home page and complete the form

Related Topics:

Macronutrients to help Runners go Faster and Longer

Runners Gut

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.

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

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

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

Spotlight on Vitamin C for Runners

Thu, 10 Mar 2022 07:00:00 +0100

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

• Act as an anti-oxidant

• Help protect against infections by supporting the immune system

• Supports collagen production which is key for musculoskeletal health

• It is involved in the energy production cycle

• And also supports iron absorption

SHOW NOTES

(00:09)

An Overview of Vitamin C and signs of deficiency

(04:05)

How much Vitamin C do we need?

(06:36)

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

(09:44)

How may Vitamin C support a runner?

(11:23)

Vitamin C as an anti-oxidant.

(12:57)

The role of vitamin C and the immune system.

(14:30)

Vitamin C and Collagen production.

(20:16)

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

(22:45)

Can Vitamin C support collagen production and recovery from injuries?

(25:41)

Can Vitamin C supplementation help to alleviate DOMS?

(28:02)

Choosing a Vitamin C supplement – what to consider.

(34:35)

KEY TAKEAWAYS

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

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

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

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

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

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

Further Reading

Vitamin C FACTS

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

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

LISTENER OFFER

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

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

We both use YOUR ZOOKI supplements and really love them …

www.yourzooki.com

If you’d like to give 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 subscriptions.

Introduction to Nutrigenomics for Runners

Thu, 03 Mar 2022 07:00:00 +0100

Introduction to Nutrigenomics for Runners

Nutrigenomics is a relatively new approach to personalised nutrition and is still in its infancy in the world of sports nutrition. So in this episode we outline the definition of Nutrigenomics and introduce you to how it is currently being explored and adapted as an approach to personalised nutrition for athletic performance

Show Notes

(04:15)

Defining Nutrigenomics and outlining WHY it is being explored as an approach to enhance sports performance

(13:08)

Outlining specific nutrients and how genetics may influence how they are used by the body

(15:45)

Discussing the genetic variants for CAFFEINE and how they could affect and modify a runner's response to health and their performance?

(19:58)

Discussing the genetic variants for IRON and how they could affect and modify a runner's response to health and their performance?

(25:34)

Discussing the genetic variants for VITAMIN B12 and how they could affect and modify a runner's response to health and their performance?

(27:08)

FEMALE FCTORS

Females tend to be at increased risk of iron deficiency due to the menstrual cycle. They are also thought to have a lower overall energy intake from food compared to males. So, if they also have the risk gene for low iron status, then their risk of iron deficiency anaemia could be further elevated.
When going through that menopause and moving into the phase of not menstruating, there is, for some women, a period of a few months and up to a year where iron levels could be higher than normal. This would be a time when women should avoid any iron supplementation due to the risk of iron overload and toxicity, especially for women who may have the risk gene for haemochromatosis.

(33:25)

Looking at how to put the knowledge into practice – which tests to choose

(39:17)

KEY TAKEAWAYS

Nutrigenomics for runners and all athletes uses genomic technologies and genetic information to address issues important to nutrition, health, body composition and performance
Nutrigenomics is still in its infancy when relating it to sports performance, however it would appear it is HERE TO STAY… but more research is required
Remember our genes load the gun but our lifestyles (and environment) pull the trigger…so, even if we have an “at risk” gene it does not mean that it HAS TO BE expressed
Genetic testing alone is not necessarily helpful, a FUNCTIONAL MEDICINE approach to care alongside other tests (blood/urine) would be far more beneficial to the athlete
There are many nutrients that have been studied for their genetic variants, however some that are pertinent to a runner include: Caffeine, Iron and Vitamin B12
If you are considering DNA testing to support your health and running performance, remember to use a reputable testing company. We recommend you work with a professional who is trained/certified in interpreting the test results and who can give appropriate and personalised nutrition and lifestyle recommendations.

IBS, FODMAPS and Running

Thu, 24 Feb 2022 07:00:00 +0100

IBS, FODMAPS and Running

IBS symptoms affect many runners, and symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.

In the general population, it’s estimated that 20% of the population experience IBS like symptoms. Women are twice as likely as men to report having symptoms of IBS.

With regards to the runners, looking at a variety of studies with different groups of runners, it appears that 30% or more in some instances, reported symptoms of exercise induced IBS symptoms.

It’s a common issue discussed amongst the running community and a topic we have covered in Episodes 3, 23, 31 and 78, so if it’s an area of interest to you please check out the information we share in these episodes.

Today we’ll going to …

1. Discuss how the medical profession diagnose IBS and what may lead to exercise induced IBS

2. Review research on nutritional approaches for managing IBS in runners

3. Share our approach to investigating the root causes of IBS symptoms with some food tip suggestions

SHOW NOTES

(06:42)

An overview of IBS (Irritable Bowel Syndrome), what criteria the medical profession will use to make a diagnosis and what are the typical symptoms experienced.

(11:01)

Do the symptoms of exercise induced IBS differ from those experienced by other IBS sufferers?

(12:30)

What is going on physiologically to create exercise induced IBS like symptoms?

(14:48)

Are there any female factors to consider regarding IBS?

(16:58)

Reviewing the FODMAPS Diet as a way of managing exercise induced IBS symptoms and a 2021 study – High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms

(20:11)

Examples of FODMAP foods.

(22:57)

A brief review of the conclusions of the study

High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms

(30:07)

Our approach to investigating the root causes of IBS.

(33:52)

Adapting and personalising the FODMAP content of your food plan to help alleviate IBS symptoms including an introduction to Monash FODMAPS APP

(39:40)

TIPS on FODMAPS to help runners implement changes with food plans.

(43:03)

Key Take Aways

1. Irritable Bowel Symptom is described by the medical profession as being abdominal pain or discomfort, in association with altered bowel habit, for at least 6 months, in the absence of alarm symptoms or signs.

2. Typical Symptoms are intestinal/stomach cramps/pain, bloating, flatulence, diarrhoea, constipation, alongside irregular bowel movements. The severity and frequency of symptoms varies from person to person.

3. It’s estimated that over 30% of endurance runners experience EXERCISE INDUCED IBS Symptoms.

4. For runners these symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.

5. It’s important to consult with a medical practitioner to have symptoms investigated.

6. FODMAP Foods may be a trigger for IBS symptoms in some people.

7. The FODMAP diet plan involves;

o Eliminating FODMAP foods to reduce symptoms 2-6 weeks

o Rechallenge phase 6-8 weeks - reintroduce fodmap foods one by one to identify which FODMAPS you tolerate and which trigger symptoms. Sometimes it is the quantity of the specific food which causes the symptoms.

o Adapted Diet - you may personalise the FODMAP diet to suit you e.g. some foods you may be able to tolerate and others you may which to eliminate of minimise.

o We highly recommend the MONASH FODMAP APP

8. If you are using sports gels, gummies or drinks read the labels to check for FODMAP content or look for specially formulated products.

Our message is don’t put up with IBS like symptoms, there may be underlying reasons for your symptoms which a professional nutritionist can investigate and help you with. We’d be happy to help you – all you need to do is book a complimentary call with us and we can discuss how that would work. FODMAPS is just one approach – there are others.

Exercise Induced Acid Reflux

Thu, 17 Feb 2022 07:00:00 +0100

Exercise Induced Acid Reflux

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

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

Today we’ll cover:

1. Why is Acid Reflux a problem for runners?

2. What is the cause of acid reflux?

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

SHOW NOTES

( 06:29)

Why is acid reflux a problem for runners?

(10:44)

Which groups of people prone to experiencing acid reflux?

(13:05)

What are the typical medical approaches to managing acid reflux?

(16:11)

What are the underlying reasons for acid reflux developing?

(17:50)

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

(19:40)

Why do we need stomach or gastric acid?

(21:40)

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

(29:58)

Supplementation and natural foods to help promote gastric acid production.

(35:54)

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

· Identify your food triggers

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

· Consult with a chiropractic kinesiologist

· Sleep on your left side

· Wear looser running clothes to reduce pressure on your diaphragm

(41:05)

KEY TAKEAWAYS

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

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

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

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

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

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

Related Topics:

Avoiding Digestive Issues as a Runner

Vitamins and Minerals for a Female Runner

Fuelling The Ageing 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.

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

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

Endurance running and Immune System

FOOD FOR.....Autoimmunity

Thu, 10 Feb 2022 07:00:00 +0100

FOOD FOR....Autoimmunity

Simply put……an autoimmune condition is when the body’s immune system becomes dysfunctional (for whatever reason…there are many!) and begins to mistakenly attack normal body cells. There are over 80 Autoimmune conditions including; Rheumatoid Arthritis, Psoriasis, Lupus and Hashimoto’s Thyroiditis. It is thought that women are more at risk of developing an Autoimmune Condition than men. BUT, what about runners.

In this episode we explore the nutritional properties of FOUR foods that may help diminish the risks of developing an autoimmune condition OR, for those who may already be living and running with an Autoimmune condition, reduce the risk of a flare-up of symptoms.

The four foods we will discuss are:

Halibut
Banana
Olive Oil
Cauliflower

We also give you some recipe ideas for each and outline a one-day meal plan for you to consider.

Show Notes:

(02:51)

Nutritional properties of Halibut and how it could support Autoimmunity

(05:55)

Recipe ideas for Halibut

(09:18)

Nutritional properties of Bananas and how they could support Autoimmunity

(15:20)

Recipe ideas for Bananas

(21:17)

Nutritional properties of Olive Oil and how it could support Autoimmunity

(26:21)

Recipe ideas for Olive Oil

(30:16)

Nutritional properties of Cauliflower and how it could support Autoimmunity

(34:04)

Recipe ideas for Cauliflower

(39:02)

An overview of the nutritional properties of the FOUR foods (halibut, bananas, olive oil and cauliflower) to support Autoimmunity

(40:47)

A one-day meal plan including the FOUR foods (halibut, bananas, olive oil and cauliflower)

(43:03)

The KEY NUTRIENTS known to support Autoimmunity

The key nutrient in Halibut to support Autoimmunity is Selenium. It is known to be depleted in individuals with an Autoimmune condition . Prolonged and intense training leads to an increased demand for Selenium, thus it could be that exercise reduces the overall availability of Se possibly leading to an increased risk of an AI condition developing…or a flare-up occurring.
The key nutrients in Bananas to support Autoimmunity are the Polyphenols (principally the flavonoids e.g. quercetin). These compounds are known to be excellent free radical scavengers as well as having antimicrobial and anti-inflammatory properties. As inflammation is the common thread that runs through ALL autoimmune conditions, it could be that the polyphenols in bananas may help diminish the risk of developing an AI condition or having a flare-up. This would be important for runners undertaking intense or prolonged training because they could be at risk of increased free-radical production.
The key nutrients in Olive Oil to support Autoimmunity are the Polyphenols once again. The principal ones here being Hydroxytyrosol and Oleuropein. They are thought to be antimicrobial, as well as potent free radical scavengers. They are also capable of activating the body’s antioxidant system. Once again this would be important for runners undertaking intense or prolonged training because they could be at risk of increased free-radical and oxidant production.
The key nutrients in Cauliflower to support Autoimmunity are the Brassica Metabolites and Glucosinolates. They are thought to support Tryptophan metabolites cross the BBB thus aiding the activation of anti-inflammatory and anti-neurotoxicity cells. Remember, intense and prolonged exercise is a risk factor for compromised immunity, therefore runners with a packed training programme could be at increased risk of this autoimmune associated inflammation and neurotoxicity.

Related Topics:

Running With Hay Fever

Thyroid Health 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.

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

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

Endurance Running and Immune system

Spotlighting Colostrum...What We Know

Thu, 03 Feb 2022 07:00:00 +0100

Spotlighting Colostrum...What We Know

We probably all know that Colostrum is the first milk produced by ALL mammals just before giving birth to nourish their newborn. BUT did you know that Bovine Colostrum has been used in sport as a potential ergogenic aid for almost 25yrs??

So, to enlighten us all further, in this episode we:

Delve deeper into what Bovine Colostrum is and why it is proving popular in Sport
Discuss its known sports performance effects
Debate whether YOU could consider it as an ergogenic aid

SHOW NOTES

(03:35)

Outlining the nutrient content of Bovine Colostrum

(06:22)

Determining some key nutritional differences between Bovine Colostrum and Human Colostrum

(09:56)

Outlining some of the direct and indirect performance enhancing abilities of Bovine Colostrum including:

Body composition
Power and strength
Immune Function
Recovery from training

(14:03)

Delving deeper into Bovine Colostrum’s potential ability to enhance body composition

(16:52)

Focusing on the benefits of Bovine Colostrum for recovery from training

(18:51)

Discussing the effects of Bovine Colostrum on Digestive and Immune health

(29:44)

Debating whether to use Bovine Colostrum Supplementation or not with a focus on:

WADA (World Anti-Doping Agency) recommendations
Ethical factors to consider when choosing this supplement
Some ethical Bovine Colostrum products currently on the market

(39:21)

KEY TAKEAWAYS

Bovine Colostrum is the first milk produced by cows following calving and is highly nutritious for the new born calf

It has been used in sport as a potential ergogenic aid for many years, however studies remain inconclusive regarding its direct benefits to sports performance

It is thought that BC may improve body composition and increase power and strength in resistance training as well as support recovery and immune function, so potentially supporting performance directly and indirectly.

Remember if you are vegan (maybe for some vegetarians too) then this is NOT a product for you as all forms of colostrum are derived from animals.

BC is NOT recommended by WADA (although not banned!!) due to its IGF-1 content so, if you compete regularly at a reasonably high level e.g. county, regional, national level then be mindful of its use

There are many products available to purchase, however ethical products are scarcer, so be discerning when making your choices if you decide to use this product.

Finally, if you are uncertain whether this is the correct supplement for you, remember there are many other milk-based products that could provide similar performance results e.g. milk, whey, casein products

FINAL WORD - Approach this supplement with caution because there are many other milk and dairy based foods and supplements available that may be sufficient for you as a runner to support your performance.

Relate Topics:

Runner's Gut

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.

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

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

Nutrition For Running Injury

Managing Painful Joints and Running

Thu, 27 Jan 2022 07:00:00 +0100

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.

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

(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/

(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 couldn’t cover them all but perhaps we may cover specific nutrients and supplements in future episodes.

Related Topics:

Bone Health Part 1

Bone Health Part 2

Probiotics

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.

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

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

Read full article here

Bicarbonate to Boost Running?

Thu, 20 Jan 2022 07:00:00 +0100

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!!

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 effects of hydrogen and lactate, both of which are produced during anaerobic respiration

3) The performance enhancing effects are most acute in Athletes performing high intensity exercise between 1 and 7 minutes long although it is thought that exercise performed for a longer time (i.e. 30-60mins) at just below the anaerobic threshold may also benefit

4) Although SB is recognized as an ergogenic aid, it is also known to be ergolytic ie reduce exercise performance as it can lead to GI distress in some athletes

5) To try and limit the GI effects of SB a multi-day protocol is recommended i.e. taken in small doses alongside a small CHO rich meal and spread throughout the day for approx. 5-7 days

6) Remember many factors need to be taken into consideration when deciding whether to use SB as an ergogenic aid including:

Gender
Age
Sensitivity to and side effects suffered from SB
Responder/non-responder

7) We recommend you work with a professional to ensure the protocol is suitable for your needs and goals – we can help you

8) Finally, it is important to PRACTICE PRACTICE PRACTICE in training including simulating race conditions to ensure it is a protocol that is right for you

Runners Gut

FOOD FOR Gut Healing

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.

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

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

Resistant Weight Loss in Runners

FOOD Plan FOR.....Winter Running

Thu, 13 Jan 2022 07:00:00 +0100

Our winter health aims as a runner, are to protect against winter infections, support the immune function and promote circulation and blood flow in the cold weather.

In this episode we focus on 4 seasonal fruits and vegetables to support health and running performance during the winter months.

We outline the nutritional properties of each and consider how they can form part of your meal plan with some menu ideas.

Finally, we share an example 1-day meal plan using these 4 winter foods.

The 4 foods we discuss are; Butternut Squash, Cranberries, Pears and Beetroot

Nutritional Properties of Butternut Squash – a great source of carbohydrate, Vitamin C, and B vitamins – supportive of immune system, energy production and soft tissue support.

Nutritional Properties of Cranberries – packed full of phytonutrients, in particular proanthocyanidin (PAC) helpful to prevent and treat infections. Many studies highlight positive effect on urinary tract infections. The key mechanism being that PACs inhibit the adhesion of bacteria to the wall of the urinary tract.

Nutritional Properties of Pears – contain the phytonutrient epicatechin, a compound thought to be involved in the contraction and relaxation of arteries, so supportive of our cardiac cardiac health.

Nutritional Properties of Beetroot – contain nitrates which help promote blood flow and they have been shown to help dilate blood vessels. This helps to enable an increase and efficient flow of oxygen through the blood vessels, which clearly is going to provide us with more energy and for our running. Beet greens are also nutrient dense providing calcium, iron and vitamin C.

KEY TAKE AWAYS:

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

Winter Running Nutrition and Safety

Thu, 06 Jan 2022 07:00:00 +0100

Winter Running Nutrition and Safety

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:

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 be 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 them 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

Pressing the Pause Button and Happy 2022

Thu, 30 Dec 2021 07:00:00 +0100

We are pressing the pause button this week only - listen to hear our news

TOPIC REVIEW: Fasting and Performance

Thu, 23 Dec 2021 07:00:00 +0100

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.

Read full article 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

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.

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

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

HWHR Nutritional Non-Negotiables

Thu, 16 Dec 2021 07:00:00 +0100

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.

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

Restorative Rituals for Runners

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

SHOW NOTES

(00:39)

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 …

Balancing blood sugar is the cornerstone of all hormonal health – so following a low Glycaemic Load food plan and the 5 healthy routines which are part of our Easy Nutrition For Healthy Runners programme which are:

1. Eating regularly

2. Eating Protein at every meal

3. Following Plate Balance

4. Optimal Hydration

5. Optimal Activity

It’s also supportive to minimise stimulants such a caffeine, alcohol and sugar as they may lead to a spike in blood sugar which may lead to increased cortisol levels. Our lifestyle is interlinked with how we get the best out of our nutrition. When it comes to managing STRESS one of the most impactful thing you can choose to do is REST. Taking short breaks during the day away will also help you de stress and support hormonal balance.

(25:31)

Helping you establish your non-negotiables – the circle exercise

An easy exercise to do is get a piece of paper and draw a circle then draw another circle around the first circle. Thinking about food, drink and lifestyle …. on the inner circle list what you’ll let into your life and in the outer circle list again from a food, drink and lifestyle viewpoint what you will not let into your life.

(26:46)

1 KEY ACTION TO GET YOU STARTED

Our suggestion is to do the circle exercise and list what you are letting in and what you are keeping out and from that pick 2 nutritional non-negotiables and start practising them! We’d love to know how you get on – please drop us an email and share what you’ve chosen as your non-negotiable. Just one final note is please don’t use the non-negotiables as a big stick, use them to nurture and support yourself.

Related Topics:

Hormone Health in Mid-life

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.

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

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

Read the full article here

FOCUS on Festive Foods

Thu, 09 Dec 2021 07:00:00 +0100

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, 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

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 family and friends – as far as possible follow an 80:20 approach.

Related Topics:

Running Through Christmas

Food 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.

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

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

Alcohol and Running Is It Ok?

Running Through Christmas

Thu, 02 Dec 2021 07:00:00 +0100

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

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 run? Also think about how the food/meal makes you feel. For example: does it satisfy you? Does it make you feel energised?
Don’t skip breakfast – this may lead to you making poor food choices and/or eating too much later in the day because you are so hungry. Or you may get a blood sugar dip, encouraging you to grab for the sweet and sugary foods.
Have a protein rich breakfast – to keep you fuller for longer, therefore reducing the risk of you snacking and nibbling on the less healthy foods lying around. For example: the tins of streets/chocolates, children’s selection boxes, mince pies and Christmas cake
Avoid Grazing – try to influence when you will have meals or healthier snacks. This may help manage blood sugar levels and appetite
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.
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.

(22:52)

Drinking Through Christmas:

DID YOU KNOW…….

Almost two-thirds (61%) of drinkers in the UK claim they over-indulge on alcohol over the festive season
One in five (18%) of drinkers say they typically experience more hangovers during this period
On average, men admit to consuming six drinks on Christmas day…….on the basis that those are a common strength pint of beer or medium glass of wine, this is the equivalent of 14 units of alcohol in one day…which is the recommendation for alcohol intake over a week
Women admit to having on average four and a half drinks on Christmas day

Note: This is the average, so many people may be drinking more!!

(27:09)

FEMALE FACTORS:

On average women (who drink) drink less alcohol on Christmas day than men
Alcohol intake guidance is the same for females as it is for men now – i.e. no more than 14 units per week spread over 3 or more days.
Women have less lean muscle mass than men throughout adulthood and, therefore, are less able to metabolise alcohol throughout their lives, more so as we get older. So women consuming the same amount of alcohol as men may experience the physical and psychological effects of alcohol more quickly and severely than men
Women may gain weight more readily than men following the same food intake due to hormonal influences….especially women in midlife and transitioning through menopause.

(28:45)

Hints and Tips to keep your DRINKING on track over the festive period:

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. Maybe think about keeping a jug of water close at hand if entertaining at home or if at friends/family. If out at an event ask for a jug of water for the table.

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. Some examples brands include:

Clean Co – spirits and cocktails. Retailers include Sainsbury’s and Morrison’s so very easy to get a hold of.
Seedlip – which many people will have heard of. I think it is generally drunk as a Gin alternative, but also used in non-alcoholic cocktails. It can be sourced in most high street supermarkets including Tesco, Sainsbury’s and Waitrose
Ariel and Fre - produce Non-alcoholic wines; red, white and sparkling. Both are from California and can be bought online via Amazon.
Athletic Brewing Company – for beers. They have Golden, Pale and IPA. For those who may be interested. Also, as far as we are aware, you have to purchase from them directly online.

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. You can actually order a FREE wine and spirit measure online via Drinkaware – the charity we mentioned earlier…so there is no excuse!!

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. Reverting back to the traditional size white wine glass may be a good idea.

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

7) Alcohol has a HIGH sugar content - so could contribute significantly to weight gain.

8) Try to avoid alcohol during the day - drink alcohol only in the evening.

9) Plan some alcohol-free days - between Christmas and New Year

REMEMBER the side effects of over consumption of alcohol could impact running performance. The dehydration, headache and poor sleep associated with alcohol could lead to slow pace, increased risk of injury, digestive issues, nausea…and more.

(40:12)

Running Through Christmas:

WHAT CAN GET IN THE WAY OF TRAINING?

Over the Christmas period there is generally a change in most people’s routine including;

More socialising
More eating
More drinking

All of which can result in a change to an individual’s training routine.

BUT, also at this time of year more time is dedicated to Christmas preparations including:

Purchase of gifts
Wrapping of gifts
Writing Christmas cards
Cooking

There is so much to do at this time of year, which can mean our running suffers

So what can we do to ensure our training doesn’t suffer this Christmas?

Hints and Tips to keep your RUNNING on track over the festive period:

Consider reducing the amount of endurance runs - include more skill-based training. For example hill drills and interval/tempo sessions, for HIGH effort, LOW time. This could fit in nicely when social commitments are abundant.
If you are an evening runner, consider moving training sessions to the morning - so you can still meet up with friends and family.
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. Accumulating sleep when you can may help you cope better on the days when you have had a lack of sleep. As we know adequate and quality sleep is important for running performance.
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. The research suggests a SUPERVISED training plan, so if you have access to a running coach that would be ideal. If this is not possible you could maybe buddy up with a friend who also runs and outline a training plan you could both follow. That way you would both be accountable to each other and this may help keep you on track.
If you can’t run…walk – if running is just not possible, for example after a night out or if you have guests staying, go for a walk instead. The important thing is to be physically active in some way. Go for a walk in the morning to clear your head. If you have guests staying…go for a walk together. Try to walk briskly and for a minimum of 30mins to get your heart rate up.

BUT, the important message is: 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. This goes for running, eating AND drinking. If/when you have an “indulgent moment” be kind to yourself, tell yourself it is ok…and then get back on track.

(47:57)

KEY TAKEAWAYS

Follow the 80:20 rule: ie. eating healthy 80% of the time and indulging in something you enjoy 20% of the time.
Don’t skip breakfast – this may lead to you making poor food choices and/or eating too much later in the day
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.
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
Reduce the amount of endurance runs completed and include more hill drills and interval/tempo sessions – high effort, low time.
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.

Eat Sleep 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.

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

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

Avoiding Digestive Distress as a Runner

SPOTLIGHT ON...........Probiotics for Performance

Thu, 25 Nov 2021 07:00:00 +0100

SPOTLIGHT ON....Probiotics for Performance

Are you aware that Probiotics, in the form of food and/or nutritional supplementation, may support your running performance?

It is well known that Probiotics have the ability to enhance general health through modulation of the immune system and maintaining intestinal barrier integrity as well as by limiting pathogen adhesion to host tissue BUT a lot less is known about

Probiotics potential to enhance exercise performance. Research in the area of Probiotic use as an ergogenic aid in sport and exercise performance is relatively new, but growing especially linked to athletes and their Gastrointestinal health and Immunity. BUT research is also looking at Probiotics linked to specific aspects of exercise and performance including recovery, physical fatigue, and body composition.

So here we:

Delve into the effects of Probiotics on athletic performance
Discuss the different types of Probiotics (Food and Supplements)
Give advice on choosing Probiotics

SHOW NOTES:

(03:50)

Understanding Probiotics and What They Are

In our digestive system (and other parts of the body, but primarily the digestive tract) reside many different microbes that are both helpful and potentially harmful. This is known as an individual’s Microbiome – each person’s microbiome being unique to them.

Most microbes (also known as microbiota) are symbiotic meaning both the human body and microbiota benefit. BUT some, in smaller numbers can be pathogenic (promoting disease).

In a healthy body, pathogenic and symbiotic microbiota coexist without problems. BUT if there is a disturbance in that balance—brought on for example by an infectious illness, a certain eating style/diet choice, or the prolonged use of antibiotics or other bacteria-destroying medications then DYSBIOSIS (imbalance of the microbiota) occurs, stopping these normal interactions.

As a result, the body may become more susceptible to illness/disease, primarily immune related disorders as 70% of the immune system resides in the digestive tract.

Probiotics (which can be taken in the form of food or nutritional supplements) are micro-organisms that are widely considered to be health-promoting. Both the World health Organisation (WHO) and the International Olympic Committee (IOC) state: “Probiotics are live micro-organisms that when administered orally for several weeks can increase the numbers of beneficial bacteria in the gut. These have been associated with a range of potential benefits to gut health, as well as modulation of immune function”.

In the general population research into Probiotics has determined their ability to enhance health in many different ways including:

Modulation of the immune response
Maintenance of the intestinal barrier
Limiting pathogen adhesion to host tissue
Production of different metabolites such as vitamins, short-chain fatty acids (SCFAs), and other molecules that act as neurotransmitters involved in gut–brain axis communication and health

BUT the research into Probiotics and their effects on sports and exercise performance is much more limited.

(08:11)

What is the research saying about Probiotics for Exercise Performance?

Recent research has indicated that probiotic supplementation could promote specific improvements in exercise performance through various pathways in athletes and physically active individuals using targeted strains of probiotics. The research appears to be focusing on Probiotics in athletes in relation to Gut health and Immunity but also particular aspects of exercise and performance including:

Recovery
Physical fatigue
Body composition

In the International Society of Sports Nutrition (ISSN) Position Stand on Probiotics published in 2019 they reported that those who are highly physically active tend to have:

A higher abundance of health-promoting bacterial species
Increased microbiome diversity
Greater increase in faecal metabolites including Short Chained Fatty Acids (SCFAs); acetate, propionate, and butyrate. These SCFAs being important for colon health, metabolic processes and vitamin and energy production

It would also appear that physical activity could help:

Increase the ratio of different beneficial bacteria species (Bacteroides:Firmicutes ratio)
Stimulate the proliferation of bacteria which can support mucosal immunity
Improve barrier functions – thinking of the intestinal barrier
Stimulate bacteria capable of producing substances that protect against GI disorders.

This data suggests that physical exercise alone could really help support an individual’s gut microbiome, however this would be moderate exercise only because it is well known that endurance exercise and/or overreaching/overtraining could affect the Gut and the immune system negatively leading to symptoms/illnesses including:

Abdominal cramping
Acid reflux (heartburn)
Nausea/vomiting
Diarrhoea
Intestinal Permeability
Upper Respiratory Tract Infection (URTI)
Urinary Tract Infection (UTI)

Interestingly, one of the potential benefits of introducing probiotics in an athlete is due to Probiotics ability to modulate the immune system to help increase defenses against URTIs.

Another potential benefit of Probiotics for an athlete is linked to the fact that the microbiome may have indirect influence on different aspects of exercise performance and recovery. So, it is thought that the use of Probiotics could help modulate the microbiome to promote overall good health, exercise adaptation, increased VO2 Max and overall training load/performance. The mechanism of action of Probiotics to achieve this outcome is thought to be the downregulation pro-inflammatory molecules and upregulation of anti-inflammatory molecules.

BUT more research is required to fully determine the use of Probiotics as a potential Ergogenic Aid.

(19:40)

Types of Probiotic Supplements Available

Probiotics come as either a single or multi strain supplement and all have strain-specific differences in their ability to colonise the Gastrointestinal Tract BUT the type and magnitude of benefits to health also differ between different population groups, including between men and women.

In research both single and multi strain Probiotics have shown mixed results. The most commonly used ones in research include:

Lactobacillus - strains include: L Fermentum, L Gasseri, L Caei, L Plantarum, L Acidophhilus and L Rhamnosus
Bifidobacterium – strains include: B Animalis, B Subtilis

They also use the genus:

Streptococcus
Bacillus

According to the ISSN Position Stand (2019) it would appear multi strain Probiotic supplementation is more effective in exhibiting enhanced sports performance. Some research results have indicated:

Increase in VO2 Max
Increase in aerobic power
Increased in training load
Increased time to exhaustion

BUT, it is important to remember that some other studies have not found such an effect.

(23:07)

FOOD FIRST approach for a healthy microbiome

You may not be aware that fermented foods such as sauerkraut and kimchi are not actually currently classed as Probiotics…although they DO contain live microbes. The reason for this is because these products have not been sufficiently studied for their health benefits as stipulated by the definition of probiotics. BUT it is well know that these foods contain live cultures/microbes therefore they could still support our running performance as well as our overall health.

Other foods falling into this category of fermented foods include:

Tempeh
Miso
Cultured milk and yogurt – including Kefir
Kombucha – fermented green tea
Pickled foods e.g. gherkins, onions

A nutrient well known for its beneficial effects on an individual’s microbiome (rather than being a probiotic itself) is Carbohydrate. It is the wholegrain/complex carbohydrate and fruits and vegetables that are beneficial because of the fibre contained within them, which is associated with microbial abundance and/or diversity. A great reason to EAT A RAINBOW and switch to BROWN rather than WHITE carb products for everyday great health and running performance. Aim to do this CONSISTENTLY.

It is also thought that Protein could be a strong modulator of the gut microbiota in athletes with Whey protein being the protein source of choice. BUT research into this is novel and has yet to be carried out on humans. Hopefully these studies will be carried out in the near future.

(30:07)

FEMALE FACTORS

GENDER could be a factor in the inconsistencies in study results. One study noted reduced severity of self-reported symptoms of lower respiratory illness and use of cold and flu medication over an 11-week winter training period with Lactobacillus Fermentum supplementation compared to placebo. BUT this reduction in severity of symptoms was only observed in the MEN not the WOMEN. So, the question is…is this linked to the Probiotic being more effective in Males OR could it be linked to the self-reporting? An interesting question.
There appears to be some limited evidence to suggest that discrepancies exist between males and females regarding outcomes following Probiotic supplementation, even after supplementation of probiotics with the same dose.

It is clear that future studies are needed with the view of establishing a Probiotic recommendation for each sex.

(36:04)

Key points to consider when choosing a Probiotic supplement

REMEMBER the FOOD COMES FIRST approach for general and sporting health. Introducing some of the fermented foods and complex carbohydrate foods mentioned before could be a great place to start.

When considering a probiotic supplement consider working with a professional to determine the correct one for you and your health and running goals. Remember everyone has a unique microbiome, therefore the probiotic strains required could differ too. Also, there are many different Probiotic products available all claiming to have health and performance benefits. It is a bit of a minefield, so working with a Professional could help take the confusion out of the decision making.

Additionally, certain Probiotics could have adverse effects in some individuals including:

Systemic infection
Detrimental metabolic effects
Adverse immune responses

They are definitely NOT recommended for individuals with health conditions including:

Severe acute pancreatitis
IBD
Liver disease
HIV

Some other points to consider:

The different forms they come in:

Capsule/tablet form
Powder sachets
Liquids

How you take them is a personal choice.

Remember they come in single and multi-strain varieties

Do they need to be refrigerated or not? When making a choice consider your lifestyle - if you travel a lot or need to take your supplement whilst at work then a non-refrigerated variety would be most suitable.

There are a few minor digestive side effects that may occur when first taking a Probiotic supplement including:

Flatulence
Rumbling tummy

It is suggested Probiotic Supplementation should be taken for a minimum of 14 days

REMEMBER, overall Probiotics are viewed as safe for the general population (as described by the European Food Safety Authority)

(46:53)

KEY TAKEAWAYS

1) The word Probiotic, is derived from the Latin “Pro” meaning “for” and the Greek word “biotic’ meaning “life”….so…probiotics are “FOR LIFE”

2) Probiotics are micro-organisms that are widely considered to be health-promoting.

3) Current research indicates that probiotic supplementation could promote specific improvements in exercise performance through various pathways in athletes….using targeted strains of probiotics.

4) Some of the exercise benefits include:

Increase in VO2 Max
Increase in aerobic power
Increase in training load
Increased time to exhaustion

5) Commonly used Probiotic Supplements in exercise performance studies include:

Lactobacillus - strains include: L Fermentum, L Gasseri, L Caei, L Plantarum, L Acidophhilus and L Rhamnosus
Bifidobacterium – strains include: B Animalis, B Subtilis
Streptococcus
Bacillus

6) Fermented Foods may also be supportive, however they cannot be called Probiotic Foods as there has not been sufficient research into their use in Athletes.

7) There are many things to consider when choosing a Probiotic supplement including:

What form you want to take it e.g. capsule or powder
Refrigerated or non-refrigerated
Single or multi-strain
CFU (Colony Forming Units) content

8) Finally, we would recommend working with a professional when considering Probiotic supplementation, especially if you have any underlying health concerns or conditions

Related Topics:

Performance effects of Overtraining Syndrome

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.

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

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

Focus on Smoothies For Runners

FOOD FOR Autumn Running

Thu, 18 Nov 2021 07:00:00 +0100

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.

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 oil will help its absorption by the body. It’s attracted a lot of attention as an anti-inflammatory supplement but today we are just focusing on using it as a food ingredient.

Turmeric may be used as a natural alternative to painkillers due to its anti-inflammatory properties.

Curcumin is known to support exercise-induced muscle damage, which can occur following hill training, especially downhill exercise.

Foodie ideas for using TURMERIC

Add to smoothies
Make Soups e.g. Turmeric Cauliflower Soup
Add to porridge
Always great in curries e.g. Sweet Potato and Lentil
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
Blend it into a smoothie
Enjoy a Turmeric latte

Turmeric Latte

300ml of almond milk blended with ¼ teaspoon of powdered turmeric, ginger and cinnamon with ½

Pina Colada Calmer Smoothie (Anti-Inflammatory Post Run within 30 minutes) which includes turmeric, ginger and cinnamon!! Listen to E62 Smoothies for Runners where we chatted about making your post run smoothie a therapeutic recipe.

(16:51)

CINNAMON

Cinnamon comes from the inner bark of a tree native to Sri Lanka, but there’s also a Chinese variety. You may purchase it in a powdered form or a cinnamon stick which is a quill like tube.The medicinal properties in cinnamon are from oils found in the bark: cinnamaldehyde, eugenol, and linalool.

The influence of cinnamon on glycaemic control has been widely researched, with regards to management of diabetes and insulin control. Antioxidants, in cinnamon, may act like insulin, assisting glucose in moving out of the bloodstream and into cells. Meaning that glucose is readily available for fuel.

Cinnamon is known to promote weight loss and this action has been well researched. As we’ve touched on, cinnamon regulates blood sugar. When blood sugar is balanced this results in less cravings and more even energy levels which tends to lead to a person managing their food intake and not over-eating.

Cinnamon helps regulating blood sugar by increasing insulin sensitivity. Insulin is a hormone produced by the pancreas regulating blood sugar levels. Increased insulin sensitivity, will keep your insulin levels balanced, reducing fat storage as well as sugar cravings. In menopausal women, oestrogen levels reduce and this may lead to insulin resistance, so using cinnamon as a regular ingredient may support body composition.

Foodie ideas for using CINNAMON

You may use cinnamon in sweet and savoury dishes in a similar way to using ginger

Add grounded cinnamon to porridge, yoghurt and smoothies at breakfast
Cinnamon powder may be added to hot drinks like tea or coffee, if you have sweet tooth the cinnamon may reduce the need to sweeten your drink.
You could make a Cinnamon Latte - blend half a teaspoon of grounded cinnamon in warm unsweetened almond milk.
Poaching or stewing fruit such as apples, pears or plums with cinnamon is a delicious snack or dessert. Serve with chopped nuts and yoghurt.
Cinnamon is used in savoury dishes especially in Moroccan and Middle Eastern dishes e.g. tagines, cous cous, as a rub or marinade on meat and fish and in casseroles
A few ideas for you to try cinnamon and cumin spiced carrots, cinnamon and apricot glazed salmon, cinnamon spiced basmati pilaf, lemon spiced lentils, spicy squash soup

(25:02)

Our Suggestions For a 1-Day Food Plan

Breakfast – Cinnamon Apple Porridge OR Turmeric Scrambled Eggs with Mushrooms and Spinach on Sourdough Toast

Lunch – Spicy Cous Cous Salad topped with Chicken or Feta OR Ginger Butternut Squash Soup with Cannellini Beans

Evening Meal – Ginger and Soy Baked Salmon/Tofu with Stir Fried Greens and Noodles OR Lemon Spiced Lentils with Cinnamon Basmati and Broccoli

Snacks – Turmeric or Cinnamon Latte/Pina Colada Smoothie/Ginger Flapjack/Cinnamon Chia Pudding

(27:39)

Key Takeaways

The key nutrient in GINGER is gingerol. Using ginger may help alleviate digestive distress and feelings of nausea and loss of appetite which are common complaints for some athletes after long endurance runs. Gingerols also inhibit inflammatory cytokines and may alleviate symptoms of pain and inflammation.

The key nutrient in TURMERIC is curcumin. 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.

The key nutrient in CINNAMON is cinnamaldehyde. Studies have demonstrated that cinnamon helps to regulates blood sugar and may be supportive in promoting weight loss. A healthy body composition which is key for a runners performance, so using cinnamon may be supportive.

All 3 spices are easily incorporated as an ingredient into everyday meal recipes and teas.

Related Topics:

Running with Painkillers

Eating for Hill Drills

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.

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

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

https://betteryou.com/products/vitamin-d-test-kit

Why do runners need Vitamin D?

Thu, 11 Nov 2021 07:00:00 +0100

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

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

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

We’ll talk about:

Why an optimal Vitamin D status is important for runners

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

Practical suggestions to help you optimise Vitamin D status.

SHOW NOTES

05:34)

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

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

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

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

· To keep up with training schedules and competition throughout the year it’s important to minimise/prevent COLDS/FLU/UPPER RESPIRATORY TRACT INFECTIONS which are a common complaint of runners during the colder months. It’s thought that Vitamin D supports the immune system by inhibiting viral replication and microbial entry into lungs.

· Vitamin D supports the CARDIOVASCULAR SYSTEM for heart structure and function – remember the heart is a large muscle!! Vitamin D promotes vasodilation – vital for blood flow and the delivery of extra oxygen and nutrients to the muscles during exercise.

(09:52)

Is there is any evidence to suggest that Vitamin D improves running performance?

· Low vitamin D status could negatively impact the health and training efficiency of athletes – for all the reasons we’ve mentioned earlier

· There doesn’t seem to be clear evidence to support maintaining Vitamin D level at “supranormal levels” i.e. >100–125 nmol/L, in order to achieve an improved athletic performance – it appears that optimal status of 75-100nmol/L is recommended for optimal health and good sporting performance

(11:45)

As runners spend a lot of time outdoors you’d imagine that their Vitamin D status would be good – is this the case?

Evidence suggests that trends in Vitamin D deficiency in global populations are similar in athletic populations. That’s because of the risk factors and barriers for a low Vitamin D status.

We know that optimal sun exposure is key for Vitamin D production so location and lifestyle will play a factor:

· Living in the Northern hemisphere – generally less sun exposure

· Covering up with clothes and sunscreen – limiting sun exposure – protection against skin cancer

· People who live/work/play/exercise indoors will have less sun exposure

There are some other issues to consider:

· People with dark skins (the ability to absorb UV light is reduced with darker skin)

· Genetics – some people have polymorphism of VDR gene which results in reduced vitamin D binding – those people may require higher dose supplementation and more regular testing

· Ageing – decreases the capacity of skin to produce vitamin D3 be as much as 50%

· People who are overweight/obese – Vitamin D is stored in body fat making it less bioavailable

(16:24)

Are there any FEMALE FACTORS to consider regarding Vitamin D status?

The 2 main female factors to consider are:

· Pregnant/breast feeding women may be prone to deficiency due to increased nutrient requirements

· Menopausal and post-menopausal women are at risk of loss of bone mineral density which may lead to the development of osteoporosis and risk of fractures. An optimal Vitamin D status will support your body in absorption of calcium and phosphorus, key minerals for bone health and it also supports a downward regulatory effect on parathyroid hormone level resulting in reduced bone loss. The International Osteoporosis Foundation, say that 1 in 3 women over the age of 50 years will experience osteoporotic fractures in their lifetime.

(19:18)

Deciding when to test for Vitamin D Status and types of tests available

We think it is good practice to test vitamin D routinely i.e. twice a year.

As runners, if you notice symptoms of any chronic injury, poor recovery, or recurring stress fractures, then it may be is a time to think about having a vitamin D test. Also consider if your exposure to sunlight is optimal. For example, if you tend to run early in the morning, or late in the evenings, or maybe you do indoor running and training, it might be that your sun exposure is more limited than you think it is.

2 types of tests –a home skin prick test – usually a home test kit and the other involves a blood draw. We briefly talk through the 2 types of tests.

(25:04)

Understanding your test results

If you do a home test kit you’ll probably receive a guidance sheet from the testing company explaining the results and suggesting some actions. They are usually quite simple to read, they’ll detail the standard reference range that your results are being measured against. Reference ranges do vary amongst labs but generally you’ll find a colour coded sheet with results graded from deficient to optimal typically the ranges will be

• OPTIMAL – greater than 100 with a safe upper limit of 220 nmol/L

• Sufficient – 50-100 nmol/L

• Insufficient – 25-50 nmol/L

• Deficient – less than 25 nmol/L

Our suggested testing companies

https://medichecks.com/products/vitamin-d-25-oh-blood-test

(27:16)

Is it possible to have too much Vitamin D?

Vitamin D toxicity is rare. Common symptoms/conditions associated with Vit D toxicity are hypercalcaemia (a high calcium level in the blood serum) and polyuria (condition where the body urinates more than usual and passes excessive or abnormally large amounts of urine each time you urinate, more than 3L per day) and symptoms such as thirst and constipation. If your test result was in the high range of 250 nmol/L you should consult with your medical practitioner. Toxicity may occur if a person supplements with huge doses per day for several weeks or months.

(34:30)

Practical suggestions to help you optimise your vitamin D status.

SUPPLEMENTS

· Depending on your test result and Vitamin D Status you may require either a therapeutic dose or a maintenance dose of Vitamin D.

· Vitamin D Supplements usually measured in iu e.g. 1000iu – 10,000iu – a maintenance dose is usually between 1000-4000iu per day. The European Food Safety Authority (EFSA) have set the Tolerable Upper Level at 4000iu/day for adults and pregnant women. A therapeutic dose may range from 5000- 10,000 iu/day. In certain cases of deficiency a higher dose may be prescribed medically.

· It’s important to take professional advice if your result shows that you are deficient, your medical practitioner may prescribe a very high dose under medical supervision to support you in gaining an optimal result in a timely fashion whilst also investigating the underlying reasons for a deficient Vitamin D status.

· High dose vitamin D3 should be taken alongside vitamin K2 (to support calcium homeostasis by directing calcium into bone away from arteries)

· Retest after 1-3 months then reduce dose to maintenance

· Various types of supplements – tablets/sprays/drops – sometimes Vitamin D is included in multi vitamin products or fortified foods

· The best form of vitamin D as a supplement is vitamin D3 because this is identical to the kind your own body makes in your skin.

(39:11)

SAFE SUN EXPOSURE

It’s thought that one of the contributing factors to low Vitamin D status is that people are covering themselves up and using sunscreen to protect against skin cancer. We know that we make Vitamin D via sun exposure – ideally expose face, legs and forearms to sunlight (between 10am and 2pm) for ten minutes without sun protection on as many days as possible through the summer. Ensuring that the skin does not burn or redden. The 10 minutes is the advice for fair skinned people. Darker skinned people will require a longer period.

The Vitamin D Society suggest approximate sun exposure times for maximum daily vitamin D production for different skin types –

· 10 mins – Very light skinned Caucasian

· 20 mins – Mediterranean

· 30 mins – Middle Eastern

· 40 mins – Southern Asian

· 60 mins – African (dark-skinned)

Vitamin D Society https://www.vitamindsociety.org/

Our tip would be to build your Vitamin D reserve over the summer months with regular exposure and wear sunscreen/clothes after 10 mins or longer depending on your skin colour.

(42:15)

FOOD SOURCES OF VITAMIN D

It’s estimated we may get around 10% of our Vit D requirements from food, so it’s a good idea to contain some of these foods in your weekly menu.

VITAMIN D3 – EGGS, BUTTER, OILY FISH

EGGS - have eggs once or twice a week – we shared some other nutritional information about eggs in Episode 55 – we talked about the protein, fat, choline and B12 content in eggs. 1 egg contains approx. 40iu of Vitamin D mostly from the yolk.

Ideas for egg meals would be the simple dishes like scrambled, poached, boiled eggs, omelets, egg muffins, frittata, and dishes like Turkish eggs.

OILY FISH – 75g of salmon contains approx. 400iu of Vit D, 75g of canned tuna in water contains approx. 40iu, 2 sardines in oil is approx. 40iu. We’d suggest eating oily fish 1-2 times per week.

VITAMIN D2 – MUSHROOMS AND FORTIFIED MILKS E.G. SOYA AND ALMOND

Mushrooms – the D2 type – ½ cup white mushrooms exposed to UV light contains 366iu compared to a 1/2 of portabello mushrooms only having 4iu (presumably not exposed to UV light). The message is that we need to store mushrooms on a sunny window ledge to maximise Vitamin D content!

It’s also important to have adequate supplies of other nutrients in your food plan to work as co factors alongside Vitamin D – they are:

· Magnesium – eat lots of dark green leafy vegetables, whole grains and nuts and seeds

· Calcium – examples are milk and cheese, small fish such as sardines, apricots, blueberries, chickpeas, kidney beans, fortified tofu

· Boron – is a trace element found in in leafy green vegetables like kale and spinach. It can also be found in grains, prunes, raisins, non citrus fruits, and nuts

· Vitamin K – dark green leafy vegetables, vegetable oils, and grains – you only require 1mcg per day so eating a variety of fresh foods should support you

· Vitamin A – eat orange vegetables like squash, sweet potato, carrots and fruits such as mango, dried apricots and cantaloupe melon, you’ll also find Vitamin A in liver, beans, spinach and broccoli

· We advise if you eat a rainbow with lots of variety you will get a wide range of nutrients.

(49:16)

KEY TAKEAWAYS

1. 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.

2. 10% of your Vit D requirement may come from food

a. Vitamin D3 form is available from foods e.g. oily fish, butter, eggs.

b. Vitamin D2 found in plant-based foods e.g. mushrooms, fortified soya milk and almond milk

3. Factors contributing to low Vitamin D status include

a. Living in the Northern hemisphere

b. Covering up with clothes and sunscreen

c. Living/working/playing/exercising indoors so having less sun exposure

4. Some groups of people are at risk of a low Vitamin D status

a. People with dark skins (the ability to absorb UV light is reduced with darker skin)

b. Genetics – some people have polymorphism of VDR gene which results in reduced vitamin D binding – those people may require higher dose supplementation and more regular testing

c. Ageing – decreases the capacity of skin to produce vitamin D3 be as much as 50%

d. People who are overweight/obese – Vitamin D is stored in body fat making it less bioavailable

5. Our suggested approach to attaining Optimal Vitamin D status is

a. SAFE Sun Exposure so you are optimising your opportunity to make vitamin D naturally with sunshine

b. Eat vitamin D Rich Foods

c. Know your vitamin D status – get tested – GP or private test

d. Use supplements with guidance from a health professional based on your Vit D status results – reach optimal – then maintain.

6. As a Runner an optimal Vitamin D status will

· Promote and protect bone health and minimise the risk of stress fractures

· Promote muscle function, repair and recovery

· Support the immune system and minimise/prevent COLDS/FLU/UPPER RESPIRATORY TRACT INFECTIONS which are a common complaint of runners during the colder months.

· Promote vasodilation – vital for blood flow and the delivery of extra oxygen and nutrients to the muscles during exercise.

Related Topics:

Focus on Eggs for Runners

Focus on Calcium

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.

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

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

Post-Pregnancy Eating for Running

Thu, 04 Nov 2021 07:00:00 +0100

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!!

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 Weight Gain (GWG).There is a recommended gestational weight gain, however that will be very individual as it will depend on pre-pregnancy weight, height, foetus size, carrying twins/triplets etc.

BUT…it is thought that:

If a woman gains over her recommended GWG she is more likely to retain approx. 3kg-4Kg extra weight up to 21yrs post pregnancy…..which is significant
Excess GWG occurs for up to 75% of women who enter pregnancy overweight and for 40% of those of normal pre-pregnancy weight
Approx. 25% of women retain more than 4Kg of extra weight 1yr post pregnancy
Approx 20% of women move into a higher BMI 18 months post-pregnancy regardless of their pre-pregnancy BMI

This post-pregnancy weight gain could potentially put the mother at increased risk of developing chronic health conditions including diabetes and cardiovascular disease, so ideally she would want to try and lose the weight, however in a gradual and healthy way.

BUT, it is important to remember that many new mothers face some unique challenges that might get in the way of them managing their weight during this post-pregnancy period including:

Lack of time
Lack of motivation
Lack of social support
Lack of child-care – no family around, husband may be working
Low energy – due to sleepless nights
Breast-feeding – feeling uncomfortable when running

(20:06)

Another potential musculoskeletal injury that athletes may be susceptible to as they return to training post-pregnancy is Stress Fracture. One study reported 12% of participants (four elite female athletes) experienced 5 stress fractures within the first 6 weeks post-pregnancy. These stress fractures occurred in the sacral area, the toe and the tibia. This same study observed that none of the non-elite athletes experienced any overuse injuries over the first 9 months post-pregnancy.

Some other facts worth pointing out about the athletes who developed the stress fractures includes:

Two of the athletes competed in endurance sports, the other 2 were team ball players
They had all returned to high volume sport specific training within 6 weeks post-pregnancy
They were all breast feeding
Two had a history of disordered eating

So, this study suggests that the likelihood of stress fracture occurring for most amateur/casual runners is slim, however it would be important to be cautious regarding how quickly you return to running and the amount of training performed whilst breastfeeding to minimise the risk of a stress or other injury/illness.

(23:49)

Key Nutrients to Consider Post-Pregnancy:

There are many that a new mother would need to consider, however the two being discussed here are Iron and Calcium

IRON:

As we know iron is important for a runner in:

The production of haemoglobin and myglobin. Myoglobin being the iron and oxygen-binding protein found in skeletal muscle tissue (and the heart) whereas hemoglobin is the oxygen-binding protein found in red blood cells
The PRODUCTION of red blood cells as well as the production of haemoglobin WITHIN red blood cells
Immune, cognitive and hormonal health
The cell energy cycle (Krebs Cycle or Citric Acid cycle) within our cell energy power houses known as mitochondria

What about Iron status post-pregnancy?

During pregnancy the recommended daily intake of iron increases from 14.8mg/d (for non-pregnant women) to 27mg/d but interestingly some study papers have noted that the average daily intake is as low as 7.7mg/d. Health and nutrition status pre and during pregnancy will determine how a mother recovers post-pregnancy, so in order to return to running as swiftly as possible it is important to ensure that iron levels are optimal during pregnancy.

A FOOD FIRST approach to iron intake throughout pregnancy and postpartum and beyond would be recommended, however for some individuals a supplement may be necessary. It is highly recommended that you work with a professional when considering supplementation as high dose iron intake, if upper limits are exceeded, could be detrimental to both mother and foetus/child e.g. child neurodevelopment

Equally iron deficiency could potentially be detrimental to the foetus and/or mother-to-be. For example, if the mother-to-be is anaemic it could increase the risk of:

Preterm birth
Low birth weight
Impaired psychomotor development
Impaired cognitive function

Thinking about the detrimental effects of iron deficiency for the mother-to- be, symptoms experienced may include:

Tiredness/fatigue
Reduced resistance to infection
Headaches
Low BP
Palpitations
Reduced cognition and mood

…and of course all this leading to poor running performance

(31:57)

CALCIUM:

The recommended daily intake for pregnant and breastfeeding women is the same as that for non-pregnant women, which is 700mg.

The body maintains a constant blood level of calcium via a homeostatic control mechanism. This Calcium homeostatic response during pregnancy includes:

An increase in intestinal calcium absorption, which will be directly related to the female’s calcium intake but also her vitamin D availability as Vit D is required for calcium absorption
An increase in urinary excretion or reabsorption of calcium (where necessary)
An increase in bone turnover - If an inadequate amount of calcium is consumed during pregnancy it could be a major risk factor for the development of stress fracture post-pregnancy due to an increase in bone turnover

The bulk of foetal skeletal growth takes place from mid pregnancy onward, with maximum calcium needs occurring during the third trimester. As a result optimising calcium intake to prevent any detrimental effects to mother or baby would be crucial during this stage of pregnancy.

Additionally low calcium status is linked to an increased risk of pre-eclampsia and overall child health outcomes following birth.

The overarching message here is; it is very important to consider nutrient status PRE-pregnancy and DURING pregnancy to help limit or prevent any detrimental health concerns POST pregnancy for mother and baby.

(39:08)

Putting the nutritional advice into practice

Key actions to consider whether you are thinking about becoming pregnant, are pregnant, or have recently given birth:

1) Engage with a professional to ensure you are receiving appropriate advice for YOUR personal circumstances and running goals.

2) Remember food comes first

3) Iron Rich Foods to include:

Haem iron – most readily absorbed:

Meat
Fish
Poultry

But red meat is principle source

Non-haem iron - Not easily absorbed as firstly requires converting to its soluble form

Meat, fish, poultry
Pant foods eg. Cereals, grains, legumes, fruit and vegetables, eggs, blackstrap molasses
Fruit and vegetables include: dried apricots, broccoli, dates, raisins, dark green leafy vegetables/herbs, peas
Found in fortified foods

So, unless you are vegetarian or vegan it may be appropriate to introduce a portion of red meat 1-2 x weekly into your meal plan as it is the best source of iron BUT avoid liver as it contains high levels of vitamin A, which may be harmful to an unborn baby. Also, choose natural meats opposed to processed meats and consume organic wherever possible and ensure it is well cooked.

4) Calcium Rich Foods to include:

Small fish such as sardines – calcium in bones
Dark Green Leafy Vegetables
Nuts & seeds such as poppy, sesame chia
Dairy: for example milk and cheese
Grains: for example Amaranth
Fruits: for example Apricots, blueberries, blackberries
Legumes: for example chickpeas, kidney beans
Tofu, which has been fortified
Other fortified products e.g milk and milk alternatives, bread

Just a word of caution when consuming dairy products in pregnancy and during breast feeding; ensure the choices you make are pasteurised because unpasteurised dairy products may contain listeria, known to cause an infection called listeriosis which, has been linked to a potential increased risk of miscarriage and stillbirth - although the risk is thought to be low.

(45:35)

TOP TIPS for post-pregnancy weight loss:

Try to achieve a healthy lifestyle and appropriate weight status pre-pregnancy to help limit the amount of weight gain during pregnancy
A healthy approach to nutrition AND physical activity provides the best outcome linked to weight loss post-pregnancy - one or the other has limited effect.
Adequate and appropriate food intake is important so that both mother and baby are receiving SUFFICIENT nutrients.
Know your Energy Requirements including your running requirements AND for breast feeding
Adjust your daily food intake depending on whether you are exercising or not
Choose low GL foods
Combine protein and CHO at each meal and snack
Remember you could be suffering from a “biochemical imbalance” for example hormonal, digestive, immune imbalance. Seek professional advice to address this

(51:19)

KEY TAKEAWAYS:

1) It is important to remember there is very limited research into the subject of post-pregnancy nutrition and running - more quality research needs to be completed

2) Most research to-date has been carried out on elite athletes rather than amateurs but the key outcomes from the research include:

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

3) There are many challenges women face post-pregnancy that may limit the weight loss they can achieve including:

Lack of time
Lack of motivation
Lack of social support
Lack of child-care – no family around, husband may be working
Low energy – due to sleepless nights
Breast-feeding – feeling uncomfortable when running

4) There are many nutritional factors to consider for your running post-pregnancy but two key ones are Iron and Calcium.

5) Iron intake needs to increase from 14.8mg/d up to 27mg/d whereas calcium intake remains constant at 700mg/d, however its absorption via the digestive tract increases to maintain homeostasis,

6) Remember food comes first so increase your daily intake of these key nutrients during pregnancy and immediately post pregnancy

7) To limit weight gain post pregnancy, remember:

A Healthy lifestyle and appropriate weight status should be achieved pre-pregnancy to help limit the amount of weight gain during pregnancy, thus assisting in losing the gestational weight gain quickly post-pregnancy
A healthy approach to nutrition AND physical activity provides the best outcome linked to weight loss post-pregnancy - one or the other has limited effect
Adequate food intake is important so that both mother and baby are receiving sufficient nutrients

8) Remember we are all individual with individual needs, so if you are having difficulty losing weight or getting back into your running post-pregnancy speak to a Professional

Related Topics:

Focus on Calcium

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.

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

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

Running-Induced Low Blood Sugar

Thu, 28 Oct 2021 07:00:00 +0100

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

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 Rebound Hypoglycaemia……if increased insulin levels are the principle driver of this condition. Possibly some overweight women who turn to running to help reduce weight may find they experience some of the symptoms of hypoglycaemia when they first begin this form of exercise. BUT, maybe as their weight reduces the symptoms may reduce also
Women appear to have a lower glucagon response than men. Glucagon is a hormone important for blood sugar control, so lower levels in women would suggest that they may be more susceptible to blood sugar imbalances and the knock-on effects of that including, potentially, Transient Hypoglycaemia in exercise

(20:01)

Nutritional Approaches to Managing Transient Hypoglycaemia:

The insulin response to fructose rich foods is thought to be lower than the response to glucose rich foods so this could be an easy swap for runners to make if they are insulin sensitive. Some foods known to be naturally high in fructose include:

Fruit juices – but limit intake
Apples
Pears
Grapes
Watermelon
Asparagus
Peas
Courgette

NOTE: these are natural foods with a high fructose content NOT processed foods where fructose and high fructose corn syrup have been added as a cheap sweetener to enhance the taste and flavour of the food.

There are also some natural sweeteners containing high levels of fructose. These include:

Honey
Agave
Maple syrup
Coconut sugar
Palm sugar
Blackstrap Molasses

It is important to note that most fruits, vegetables and natural sweeteners will contain both fructose and glucose, so it is about choosing foods that have a HIGHER content od fructose as these ones do. For example: the ratio of fructose to glucose in agave syrup is 55.6 to 12.4, which is a significant difference.

Additional nutritional approaches to managing the symptoms of Transient Hypoglycaemia include:

Having a snack, combining protein and carbohydrate, pre-exercise
Consuming slow-release carbohydrate foods within the 60minute window pre-exercise
Avoiding coffee pre-exercise
Always carrying an emergency snack

(36:49)

Putting these nutritional practices into place

Remember the 90-minute rule: if the run is going to be 90 minutes or less run in the FASTED STATE
Eat your last meal or snack at least one hour before setting out on a run. This could mean insulin levels may have peaked and be reducing before the run commences
Ensure your last meal/snack contains slow-release carbohydrate food sources
To compensate for having not eaten for at least an hour pre-exercise, when running commences introduce food 30 minutes into the run, rather than waiting 45 to 60 minutes, which is what is generally recommended
Choose foods containing predominantly fructose

But remember everyone is different so it is about trialling the various approaches mentioned and determining which one is most suitable for your situation.

(44:19)

ACTION POINT: If you currently have a coffee before you run, trial running first and then enjoy your coffee.

For those who are coffee dependent trial one run without a coffee initially and observe for differences in running form, as well as physical and psychological symptoms.

Observe for symptoms over a period of time because initially you might feel worse, but as time goes on, you may find symptoms disappear and performance improves.

(47:04)

KEY TAKEAWAYS:

1) Transient Hypoglycaemia in exercise (also known as Reactive or rebound Hypoglycaemia) is a condition where carbohydrate foods consumed approx. 30mins-60mins before exercise result in low blood sugar (hypoglycaemia) at the onset of exercise.

2) This could lead to symptoms such as:

Dizziness
Poor focus
Jittery
Sluggish
Nausea
Headache
Blurry vision

3) The causes of this phenomenon are not completely understood; however it is thought to be linked to increased insulin and glucose levels accompanied by a rapid fall in blood glucose levels (to levels below 3.5mmol/L) at the onset of exercise. Pre-exercise CHO intake appears to be the trigger.

4) Transient Hypoglycaemia tends to occur within 30mins of commencing exercise and appears to last between 10-20mins on average.

5) It is thought that these symptoms do not affect running performance and current data suggests the performance enhancing effects of pre-exercise CHO intake outweighs any discomfort that may be felt by an athlete as a result of temporary low blood sugar levels.

6) There are several nutritional approaches to consider to help avoid or limit the effects of Transient Hypoglycaemia including:

Choosing fructose dense foods/natural sweeteners
Combining protein and carbohydrates
Choosing slow-release CHO food sources
Eating last snack/meal at least 60mins pre-exercise
Fasted-state running if training is less than 90mins
Avoid coffee pre-exercise

7) Remember that we are all individual so it really is about trialing the various approaches and then deciding which one is most suitable to your situation.

Related Topics:

Is Caffeine Good For 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.

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

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

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

FOCUS ON Pomegranate

Thu, 21 Oct 2021 07:00:00 +0100

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

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

Pomegranate Juice has attracted attention in the sporting world.

Today we are going to answer the following questions;

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

2. A look at the key nutrients in pomegranate

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

SHOW NOTES

(04:54)

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

(07:32)

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

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

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, Vitamin K and Folate. The GL Load of a Pomegranate is 18 which is similar to a small banana or 1/3 of a mango.

However, it’s the antioxidant and phytonutrient properties of pomegranates which attract the most attention.

The POMEGRANATE fruit has a leathery rind enclosing many seeds and juicy arils which contain the edible part of the fruit which is approximately 52% of the total fruit – and that part is comprised 78% juice and 22% seeds. The rind of the fruit also contains many nutrients which are utilised when juice and supplements are processed.

Pomegranates contains many phenolic compounds including;

· Flavonoids including anthocyanins and other complex flavonoids

· Hydrolyzable tannins (punicalagin, gallic and ellagic acid), which are compounds with high anti- oxidant activity that may offer beneficial health properties

Around 92% of pomegranate antioxidant activity comes from hydrolysable tannins. (Punicalagin, ellagic acid and gallic acid are the polyphenols found in pomegranate). The main component of pomegranate husk is punicalagin.

Punicalagin is responsible for more than 50% of the juice's potent antioxidant activity. It appears that pomegranate juice has high levels of punicalagin because the rind is used in its production.

As a dietary source Punicalagin is found in pomegranates only- so it’s unique in that sense – although it is found in some tropical trees which may be a source of the nutrient for supplements but not for an everyday food.

Pomegranate juice is a rich source of QUERCETIN shown to help with muscle recovery and improved exercise performance and …

Pomegranates are rich in NITRATES which are chemicals naturally occurring in a variety of plant foods and convert to nitric oxide in our body when consumed. Nitric oxide dilates our blood vessels to increase oxygen delivery to working muscles. This process is shown to increase cardiorespiratory performance and improve muscle function. We talked about nitrates in episode 40 Beetroot for Running Performance.

(21:33)

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

Choosing a ready to use pomegranate

· Choose a deep red colour that seems to weigh a lot for its size

· Look for glossy, blemish-free skin and scratch it gently. If it’s soft and easy to scratch, it’s likely ripe

· A heavier fruit also indicates that it’s ripe

· A pomegranate with a squared off circle shape means the seeds inside the fruit have reached their juiciest potential.

· The best season for fresh pomegranates seems to be Oct-Jan in the sunny regions where they are farmed

(22:54)

Storing the fruit

· Keep it away from direct sunlight

· Keep it in a cool, dry place

· Or store the fruit whole in your refrigerator for up to two months

· Once you crack open the skin and extract the arils or juice, keep them in the refrigerator and enjoy within five days.

· if you’re not ready to eat them yet, you can store the arils in the freezer for up to one year

(24:03)

Preparing a pomegranate

Method 1

Roll the fruit first to loosen the seeds.
Score around the middle and tear it open into halves. Take care not to cut through into the seeds, just the skin.
Hold each half over a bowl, seeds facing down and tap the skin with a wooden spoon, squeezing a little to release the seeds.

Method 2

Score four lines from top to bottom to quarter the pomegranate
Submerge the pomegranate in a bowl of water and and pull apart the quarters, releasing the seeds with your hands.
The pith will float in the water and the seeds will sink.
Remove the pith and discard, then drain the seeds.

Check out a video!

https://www.bbcgoodfood.com/howto/guide/how-eat-pomegranate

(27:13)

Considerations when buying ready-made pomegranate juice or as a supplement

We recommend choosing the best quality so you get therapeutic value.

JUICE

Check the label – choose a pure form of juice that isn’t from a concentrate or is mixed with other juices/liquids or has added sugar, organic varieties are best. A brand I recommend in BIONA.

Active Edge do a concentrated pomegranate drink which you add water to - PomegranateActive® is a 100% natural, pomegranate concentrate. Each 473ml bottle is made from the concentrated juice of approximately 27 pomegranates and contains no sweeteners, preservatives, flavourings or added sugar.

(28:58)

SUPPLEMENTS

· Check the label – is it certified organic with no artificial ingredients or preservatives

· What does it say about the pomegranate content – is it of therapeutic value i.e. 275-800 mg per serving - seems to be a wide range but there is no RDA to follow – studies appeared to get positive results with these amounts

· Some labels will explain the punicaligan content. When pomegranate is processed punicaligans break up into ellagic acid and their benefits are lost. Some supplements are created in such a way that punicaligan content is preserved

· True Vida have an organic supplement in their range which contains 800mg per serving (2 capsules)

(31:08)

How can runners use pomegranate in our food plans to support our running?

We’d suggest using pomegranate as an addition to sweet and savoury dishes will add the nutrients we have talked about. Sprinkle some pomegranate seeds on porridge or yoghurt, add to a salad or a smoothie or as garnish on savoury dishes.

It’s certainly worth trying having a good quality pomegranate juice before and after exercise over a couple of weeks and see what results you experience – do let us know if you notice any positive changes

A final thought is that plant antioxidants tend to work synergistically; you will have more benefits from a supplement if your dietary antioxidant intake is high and varied – i.e. by ensuring your daily diet contains plenty of brightly coloured fresh fruits and vegetables. Eat a rainbow or fruit and vegetables alongside your pomegranates.

(33:04)

KEY TAKEAWAYS

1. Pomegranate may be consumed in the form of fruit, juice, supplements, powders, extracts and concentrate.

2. It’s the potent anti-inflammatory and antioxidant capacity of pomegranate which brings health, performance and recovery benefits.

3. Pomegranate has the potential to:

· enhance endurance and strength performance

· advance post-exercise recovery

· improve cardiovascular responses during and following exercise

4. For maximum benefits it’s suggested pomegranate juice or supplements are consumed 60minutes before exercise and within 48 hours after exercise.

5. It’s best to choose juices or supplements with a high polyphenol content

· POMEGRANATE juice ideally should contain >0·7g total polyphenols/0·5 litre

· SUPPLEMENTS – check the punicaligan content – ideally 800mg per serving

· Choose organic pure forms of food and supplements free of added sugar or additives

6. Enjoy fresh or frozen pomegranate seeds on sweet and savoury dishes

Related Topics:

Beetroot for 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.

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

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

YOUR Marathon: Run Refuel Recover

Eating for Hill Drills

Thu, 14 Oct 2021 07:00:00 +0100

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

Show Notes

(04:20)

What effect do Hill Drills have on muscle?

Hill Drills are used as part of a runners training plan to help them become fitter, faster, stronger in the long-term. This is because they help enhance the physiological and metabolic adaptations of exercise as well as support:

Leg muscle strength
Stride speed
Improvement of VO2 Max and HR
Enhanced running economy
Protection from DOMS

…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 the muscle protein synthesis (MPS) cascade with leucine being the master trigger of the rebuilding process.

The reason the BCAAs are the most deficient is because they are metabolised directly in muscle. Most nutrients and compounds pass through the liver as part of the metabolization process, however, the BCAAs bypass the liver going directly to muscle, therefore a much more efficient at “getting to work”.

(14:27)

In addition to MPS, protein intake following an injury is known to decrease an individual’s perception of pain caused by the injury. It has been suggested to reduce the perception of pain by approximately 30% and it is thought that an intake of protein with added branched chain amino acid supplementation would have the most benefit.

(17:05)

CURCUMIN and QUERCETIN:

Curcumin and Quercetin are phytonutrients, or phytochemicals are they are also known. They are chemical compounds produced by plants to help them resist fungi, bacteria and viral infections known to affect plant life, but these phytochemicals are also known to be health promoting in humans.

Curcumin is the principle natural, bioactive compound found in turmeric and is thought to support the response to EIMD in several ways:

Reducing an individual's perception of the intensity of pain felt
Decreasing the presence of creatine kinase (CK)
Contains anti-inflammatory properties
Exerts antioxidant effects
Contains cell membrane protective properties

Curcumin is a powerful compound and is known to support the immune system in many different ways including via:

Its ability to block the activity of certain pro inflammatory molecules e.g. TNF alpha and NF Kappa-b.
Its ability to block the inflammatory pathway created by reactive oxygen species (ROS) i.e. free radicals

What are free radicals?

They are unstable molecules that react with other molecules in cells of the body potentially leading to cell damage and in some cases cell death, so it is important that that they are limited.

Finally, when considering curcumin supplementation, it is important to remember that, in high doses, curcumin could lead to reduced iron levels because it binds iron rendering it inactive. Many runners, especially female runners, are susceptible to low iron status (for many reasons) so curcumin may not be appropriate for everyone.

(24:41)

QUERCETIN:

Quercetin is known to exert a variety of bioactive effects predominantly its anti-inflammatory and antioxidant properties. Regarding its effects following EIMD, the research suggests that it could:

Reduce symptoms of discomfort

Reduce the extent of strength loss

Reduce the severity of loss of muscle contraction force on that muscle contraction velocity

Promote cell membrane stability

Quercetin’s principle mechanism of action is via free radical scavenging due to its ability to pass across the cell membrane. This scavenging action is thought to be what helps support cell membrane strength, stability and function.

In addition to its scavenging properties, Quercetin is also thought to be able to diminish exercise induced oxidative stress and decrease inflammatory markers in plasma.

Quercetin is absorbed from the digestive tract fairly rapidly. In fact, it can be found in blood plasma within 15 to 30 minutes following ingestion, however it reaches its peak, around 120 to 180 minutes following ingestion. BUT, although it peaks at around 180 minute minutes, it stays in the system for up to 24 hours, so it will continue to exert a certain amount of its positive effect for that time.

(29:43)

FEMALE FACTORS:

Female runners are at increased risk of iron deficiency and as Curcumin at high doses is known to bind iron, this must be considered when contemplating Curcumin supplementation.
REMEMBER females are more susceptible to injury than men, especially lower limb injury, so this needs to be considered when starting out on hill drill training. It is really important to start slowly and build up to minimize the risk of non-functional muscle injury.
Fluctuations in female hormones during the menstrual cycle may also put women at increased risk of injury, so planning when to complete hill drills may also need to be considered.

(34:36)

Putting the nutritional advice into action.

In addition to considering nutrition to support hill drills, training and recovery from training are also key in minimizing the risk of experiencing any EIMD. Think about:

Building up slowly, especially if new to hill drill training
Asking for advice e.g. at the gym, from a PT before starting hill drills
Including restorative exercise as part of your training e.g. yoga, Pilates
Linking up with a running coach for a period of time
Ensuring you have at least 12hrs rest between training sessions

Practical nutritional solutions for hill drills include:

PROTEIN:

Aim to consume an average of 1.2 grammes per kilogramme of body weight per day of protein, especially if you are a regular runner.

Ensure you spread your protein intake throughout the day rather than having a large portion at one meal time

Remember, if you are of menopause age or you are experiencing the detrimental effects of hill training your protein needs may be greater than 1.2g/Kg BW/d

If suffering from EIMD ensure you consider your intake of the branched chain amino acids (BCAAs), especially Leucine, to enhance recovery

Food first approach, so foods rich in Leucine include:

Dairy products, especially cottage cheese
Fish, particularly tuna and cod
Lentils
Peanuts and almonds.
Whey Protein powder.

(42:18)

CURCUMIN and QUERCETIN:

The timing of supplement intake is important - do not have them immediately after exercise because this could lead to suppression of the body's ability to produce its own antioxidants

Aim to take supplements at least 2hrs away from exercise

Take curcumin supplements away from iron rich foods

As a preventative measure aim to consume a variety of different fruits and vegetables daily because they are abundant in antioxidants and anti-inflammatory properties

Aim to consume approx. 9 vegetable portions and 2 fruit portions per day

(46:17)

ACTION POINT:

Work out YOUR daily protein needs - 1.2 grammes per kilogramme of body weight per day. Ensure you eat that amount on a daily basis.

(48:17)

KEY TAKEAWAYS:

1) Regular Hill drill sessions can help improve performance in the long term by:

Strengthening leg muscle
Quickening stride
Improving VO2 Max and HR

And more……

BUT

2) Hill drills may lead to Exercise Induced Muscle Damage (EIMD), downhill running carrying most risk due to the eccentric nature of the muscle contraction

3) Hill drills lead to micro-tears of muscle tissue, these are necessary for muscle adaptation and are also involved in muscle remodelling. BUT when the tears are severe or become chronic running performance may suffer.

4) Three well researched nutrients that could support recovery from EIMD during hill drills are:

Protein
Quercetin
Curcumin

5) Protein provides the building blocks (amino acids) to repair and rebuild muscle. The Branched Chain Amino Acids (Leucine, isoleucine, valine) being especially important as they are the most efficient at triggering the muscle protein synthesis cascade.

6) Curcumin and Quercetin are phytonutrients known to contain potent antioxidant and anti-inflammatory properties, which are known to support recovery from injury

7) Remember FOOD COMES FIRST, so ensure you are having an optimal daily intake of these nutrients through your diet.

8) The timing of food and supplements is important to help maximise the healing effects of these nutrients whist minimising any detrimental effects of these nutrients. (e.g. antioxidants diminishing endogenous antioxidant production)

9) Remember Curcumin could lead to reduced iron levels as curcumin binds iron, rendering it inactive, so supplementation may not be suitable for some runners

10) Finally, to help limit any deleterious effects of hill drills, start slowly and build up. Working with a running coach for a period of time may be beneficial

Related Topics:

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.

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

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

HWHR Muscle Power in Midlife

Thu, 07 Oct 2021 07:00:00 +0100

Muscle Power in Midlife

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

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

There are 3 areas we suggest you focus on nutritionally:

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

· Use Carbohydrates strategically for training and body composition

· Ensure your protein intake is optimal

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

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

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

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

Protein Powders Do runners need them?

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

 Show Notes

(00:06)

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

· Lower levels of anabolic (muscle-building) hormones

· A reduced ability to synthesise protein

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

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

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

(03:26)

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

A few key areas to consider

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

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

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

· Good form and endurance will lead to a faster pace

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

(07:02)

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

It’s important to adjust your energy intake up for long endurance runs or periods of intensive exercise and down for light exercise and rest days and doing that will support you in your body composition goals as well as your running 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 exercise and the intensity, and where necessary increasing energy/food/calorie intake on those days.

Our approach is to help clients with portion sizes and athletes plate balance so they don’t get overly focussed on counting calories.

Counting calories can become obsessive and sometimes overwhelming, we aim to help clients make intuitive natural decisions about which foods to choose and how much to eat to fuel their running as well support their body composition goals.

Our key message is to develop a habit of adjusting your food intake to match your energy requirements, don’t eat the same amount of food every day regardless of your exercise plan.

(11:26)

Use of Carbohydrates strategically for training and body composition

“The key is to lose excess body fat and add lean muscle”.

This part of the episode is to help women who have excess body fat they wish to shed.

We’d advocate an approach where carbohydrate intake is based on a LOW GL food plan, on rest days or days with low activity factor eating small portions of complex carbohydrate as part of an everyday balanced plate. For weight loss we’d suggest 1/8 of plate as portion size.

On days when you’re scheduling a long endurance run, you’d plan to eat a higher amount of carbohydrate based on your activity and add in quick release carbohydrates for pre/during/post fueling.

If we link this back to “energy intake” calories would come from an increased protein portion and a small portion of healthy fats, small amount of complex carbohydrates and non-root vegetables and salads.

Following a low GL food plan approach has many benefits as well as promoting healthy body composition, many people experience improved energy levels, improved mind/mood symptoms, loss of cravings for sugary foods and fewer hormonal symptoms.

It’s important to look at what may be considered to be a healthy body fat % for women.

We have to take into consideration our genetics and physique, some people have a naturally low body fat % and others a naturally higher body fat %.

For women, generally a healthy body fat % ranges from 20-35% and tends to be at the higher end of that range for menopausal women.

Another way of assessing if you are in the healthy range is to calculate waist:hip measurement (ideally 0.8) or VF rating using bioimpedance scales – ideally 12 or under, this is variable – some people are as low as 2 and other 5/6/7.

We talk a lot about the importance of carbohydrate for fueling running performance so it’s important not to demonise carbohydrate, eat it in the right proportions for your goals.

Our key message is to eat small portions of carbohydrate for weight loss and to increase portions of CHO in line with your training plan. If you have a lower body fat composition it would be advisable to follow our everyday food plate to guide portion sizes for rest days and low activity/short run days and then increase carbohydrate on heavy endurance days.

(17:45)

Ensure your protein intake is optimal

The key things to implement are;

1. Consume optimal Protein intake above RDA (recommended daily allowance) Suggested intake is between 1.2g – 1.6g/kg/Body Weight per day for menopausal women.

2. Eat protein at every meal and snack – spread across the day – ideally in consistent amounts i.e. not all at one meal.

3. Eat protein after resistance/strength exercise as MPS can be enhanced by consuming protein immediately following resistance exercise.

Choosing lean protein foods or protein supplements which include BCAA’s, especially Leucine will help to trigger the muscle building cascade.

Protein foods which include BCAAs are

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

Aileen’s example of a daily food plan focusing on consuming an optimal amount of protein;

The way I approach it is to aim for 20-30g of protein at each meal and snack and then I’ll assume that the rest is made up in incremental amounts of protein in other foods that are on my plate.

Breakfast – 2 scrambled eggs (12g) plus 50g cottage cheese (9g) and I had that with tomatoes and spinach and a sprinkling of seeds – 21g

Lunch – I’d made a vegan bolognaise of aubergine, lentil (11g) and tomato and had that with a quinoa salad (a cup so approx. 8g) – 19g

Snack – I had a protein bar which had 20g protein. I often have a smoothie made with protein powder.

Dinner – A large chicken breast approx. 150g approx. 35g

So that would give me 95g from the main protein part of my plate and as I said there is probably small amounts of protein in other ingredients.

(26:37)

Final Thoughts

Muscle Power in Midlife – it’s important to eat for your energy requirements, adjust your carbohydrate intake to suit your body composition and running goals and follow our tips for optimal protein intake to promote building of lean muscle mass. Equally important is to focus on an exercise routine – remember to check out Episode 68 where we talk about ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP).

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.

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

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

Hydration and Running Performance

YOUR Marathon: Run, Refuel, Recover

Thu, 30 Sep 2021 07:00:00 +0100

YOUR Marathon: Run, Refuel, Recover

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

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

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

Show Notes

(09:44)

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

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

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

If recovery is appropriate then it is known to support:

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

(17:58)

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

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

Fatigue
Muscle injury
DOMS
Poor muscular and metabolic adaptations

To name but a few.

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

(25:10)

Where does Protein fit into a Marathon recovery plan?

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

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

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

So, what does muscle remodelling actually mean?

Muscle remodelling is a word that is often used but seldom explained but what it means (in simple terms) is the breaking down of old and or damaged muscle proteins, and the rebuilding of new ones and endurance exercise is known to trigger this process. This breakdown and rebuilding of muscle proteins leads to a remodelling of different components of muscle e.g. increased mitochondria production

So, if protein intake is insufficient, this process could be compromised. This could lead to exercise induced muscle damage thus poor recovery overall.

(30:11)

Lifestyle factors to consider to support optimal recovery from a marathon:

Sleep – at least 7hrs/n
Sports massage – once a month ideally
Foam rolling and stretching – regularly either at home or in the gym
Magnesium salt bath – to soothe muscles and just to relax!
Compression garments – to help prevent injury and support blood circulation
Alcohol - known to impair muscle’s ability to replenish glycogen after endurance exercise. Also known to impair protein synthesis in muscle

But remember, this list is not exhaustive!

(34:44)

FEMALE FACTORS:

REMEMBER females are more susceptible to lower limb injury than men, which could be linked to more hormonal fluctuations than men but also, there is an increased prevalence of disordered eating and eating disorders in women besides men
So, optimal nutrition in females, esp protein and carbohydrate, is key to help prevent injury occurring, which could compromise their efficient recovery and a speedy return to their training
Women may need to think about their menstrual cycle when planning a marathon as the hormonal fluctuations during menstruation may compromise recovery

(39:53)

When and how much should you eat for optimal recovery after a marathon?

Following a marathon, or any endurance event, the timing of food intake is almost as important as the amount and the types of foods eaten.

Within the first 30 minutes following exercise is the optimal window of opportunity to replenish muscle and liver glycogen stores efficiently. It is thought that eating immediately after a marathon could enhance the rate of glycogen repletion by up to 45% besides waiting two hours following exercise to eat…. That is significant!! It is thought the maximal rate of glycogen resynthesis during that acute phase of recovery (that immediate 30min recovery period) could occur with a carbohydrate intake of between 1 to 1.2 g/Kg of body weight per hour.

This is a large amount of carbohydrate so would need to be adjusted to an individual’s preferences and running goals. But it does emphasise the importance of eating SOMETHING immediately after a marathon, it may not be as much BUT something is better than nothing!!!

Many people don’t eat immediately afterwards for various reasons including: feelings of nausea (or other digestive symptoms), tiredness, and fatigue.

So, it is important to practice, practice, practice during training to help train the gut to receive food.

WHAT to eat immediately after a marathon:

Quick release carbohydrate food sources to ensure efficient digestion, absorption and utilisation of glucose. Some ideas include:

Banana
White bread and jam (or honey) sandwich
Medjool dates
Raisins,
Dried apricots
Tropical fruit (mango, pineapple, papaya) - fresh or dried
Dried fruit is going to contain more concentrated sugars, however for some people, it might be easier to consume fresh fruit….it is about personal preference!
Ella’s Kitchen pouches
Honey on a spoon - if practical

(46:42)

What next?

Approximately an hour following a marathon it would be important to begin introducing protein into the diet. This is in an effort to begin the process of muscle repair, remodelling and recovery whilst also assisting continued glycogen repletion.

The important point to remember is that carbohydrate intake needs to be the greatest at this time because glycogen repletion is still ongoing. The recommended ratio of CHO to Protein is 4:1 and the aim is to eat in this way approximately every two hours for up to six hours. Only at this point would a return to an everyday optimal diet be recommended.

WHAT to eat

Baked potato (sweet or white) filled with tuna or cottage cheese or even baked beans (try and source natural variety e.g Biona is a recommended brand.
Smoked salmon or egg on wholemeal toast
Wholemeal sandwich containing chicken

Remember: with these suggestions, always remember to add veggies and fruit too.

Smoothie e.g. chocolate milkshake, fruit smoothie made with yogurt
Nut based flapjacks
Cheese sandwich

(56:18)

KEY TAKEAWAYS:

1) The key purpose of a recovery strategy is so that enhanced performance can be achieved during subsequent running training and events

2) Appropriate and optimal recovery is known to support glycogen repletion and muscle and body protein remodelling and repair, which are vital for enhanced performance

3) Overtime, adequate recovery is thought to help support the metabolic and muscular adaptations stimulated by exercise resulting in enhanced performance

4) CHO and PRO are the key nutrients to be considered for optimal recovery, however hydration and micronutrient status also need to be addressed…after all, CHO and hydration are the two known limiting factors in exercise performance

5) During intense/prolonged exercise; Liver glycogen is used to maintain blood glucose levels whereas muscle glycogen is broken down to be used as energy for the mitochondria and the muscle contraction process.

6) Nutrition is not the only factor supporting recovery from a marathon. There are many lifestyle factors that could be considered too including:

Sleep
Sports Massage
Foam rolling and stretching
Magnesium baths
Compression garments
No Alcohol
Low stress

7) IF CHO intake DURING exercise has been suboptimal (ie below 1g/Kg/h) adding protein to a CHO snack/meal/beverage AFTERWARDS, is known to increase the rate of glycogen resynthesis

8) The timing of food intake post-training is also an important aspect of marathon recovery. They key timings are:

Within 30mins following the run – quick release CHO
1-2H after CHO:PRO combination in a ratio of 4:1 – eat in this way every 2hrs up to approx. 6hrs after the marathon
After 6hrs return to normal healthy eating

9) Finally, remember these are recommendations, everyone is different therefore, timing, amounts and types of food/nutrition need to be adapted and personalized to the individual runner’s requirements and preferences.

Related Topics:

Does Dehydration Impair Performance?

Eat Sleep 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.

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

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

Plantar Fasciitis - Nutrition For Feet

Thu, 23 Sep 2021 07:00:00 +0100

Plantar Fasciitis(PF) is a common health issue amongst the general population – it’s thought to account for 15% of adult foot complaints and runners are in the “at risk” group with prevalence rate in athletes around 21%. Plantar fasciitis accounts for about 10% of all running related injuries. PF usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in the foot, so it’s easy to see why running may contribute to this condition.

Today we are going to discuss;

1. What is plantar fasciitis and what are the risk factors and triggers for runners to be aware of?

2. A focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy

3. Some food ideas to help you prevent, manage and recover from plantar fasciitis

Show Notes

(00:07)

Our personal experience of plantar fasciitis.

(05:49)

What is plantar fasciitis, what are the risk factors and triggers for runners to be aware of?

Plantar fasciitis is a condition that occurs when the plantar fascia, the tissue that connects your toes to your heel, becomes damaged or torn. This condition is commonly experienced by runners and causes extreme pain in the bottom of the feet and the heel. Rest is essential if you have damaged your plantar fascia but preventing the condition in the first place is the best way to protect your feet. Stretching properly is an important factor, but your diet can also play an important role.

It’s thought that an inflammatory component of PF is a result of prolonged loading on the tissue which perpetuates the inflammatory cycle.

We know that inflammation is part of the healing process.

In PF it’s believed that the healing response results in production of new connective tissue which may be laid down in a disorganised fashion and this causes the formation of adhesion and thickening of the plantar fascia. It’s believed that the thickness of PF is related to the pain levels experienced.

The main triggers seem to be;

· Changes in activity – perhaps a new type of exercise activity or a change in intensity

· Tight calf muscles or an achilles injury

· New or old footwear

· Weight gain or being overweight

· Chronic inflammation may be driving the ongoing symptoms of PF – we can talk about that later in our conversation

The main risk factors for developing PF are considered to be;

· Running

· High Foot Arches

· Excessive foot pronation

· Weak plantar flexor muscles (that run along the bottom of the foot)

· Obesity

· Prolonged standing or walking

(13:52)

A Focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy

Acute inflammation occurs in response to infection and injury. Immune cells identify a stressor i.e the infection/injury and take action to resolve the issue. Pro inflammatory mediators (histamine/cytokines/eicosanoids/prostaglandins) help to increase blood flow and vascular permeability around the site of infection/injury and enable pro inflammatory immune cells to do their job.

This is known as the INFLAMMATION INITIATION PHASE. You may notice redness, heat, swelling, pain and loss of function during this phase. The following phase is INFLAMMATION RESOLUTION when tissue repair and healing takes place and the body returns back to a normal balanced state

Sometimes there is an over or inappropriate activation of these responses which can lead to a persistent pro inflammatory state, this is known a chronic inflammation and in this instance the resolution phase is prolonged.

There is also a state of inflammation known as systemic chronic inflammation (SCI) which develops as a result of a number of contributors which are different for every individual e.g. physical inactivity, smoking, exposure to environmental pollutants, medication, stress, poor diets.

If a person is in a state of SCI then it’s possible that the immune system may not respond appropriately when there is an injury or infection as it is focused on dealing with systemic chronic inflammation.

PF is a chronic condition which takes time to resolve so, if you are experiencing PF you may wish to consider your inflammatory status and how this may be contributing to PF.

How do I know if I chronic inflammation and what do I do about it to help me recover from PF?

As a Nutritional Therapists, we’d make an assessment based on health status, ability to heal and recover in a timely way, I’d consider what they were eating/drinking/smoking, what their exposures to toxins were, and as we said earlier look at what potential contributors may be modified.

Testing of nutritional biomarkers such as Low Omega-3-Index, Vitamin D Status below 30nmol/L and Low Serum Magnesium are all associated with high inflammatory biomarkers.

In a medical setting functional tests may measure High Sensitivity C Reactive protein (hsCRP) although this is a marker of acute inflammation rather than systemic.

Tests are helpful but not always necessary.

Nutritionally the approach regarding following an anti-inflammatory food plan would be to consider what you may ADD to your food plan and what you may REMOVE or MINIMISE to support your inflammation status.

Our suggestions would broadly be to;

ADD

· Low GL carbohydrates, Omega 3 rich foods (oily fish, nuts and seeds), organic/grass fed meat, non-farmed fish, legumes and a wide range of vegetables and fruit (pesticide free)

REMOVE/MINIMISE

· High Intake of fried foods/refined grains/sugar/processed meats/ultra processed foods/food additives, for some people dairy and gluten foods may also be considered to be inflammatory.

The aim of having this approach nutritionally is to provide your body with the nutrients it requires to support the immune system in healing and repairing and removing the burden of the foods which contribute to chronic inflammation. We’ll talk about some specific

(25:06)

Some food ideas into action to help you prevent, manage and recover from plantar fasciitis

Caratenoid Foods

One study recommended eating 8 servings of carotenoid rich foods each day for 4 weeks.

Participants who followed this had increased plasma carotenoid concentrations and lower CRP compared with participants who consumed 2 portion per day.

Examples of carotenoid rich vegetables are carrots/broccoli/courgettes/tomatoes/brussel sprouts, red cabbage, spinach and fruit apples/pears/kiwis/peaches/nectarines/cherries/strawberries/red currants

That sounds a lot of servings but that may be achieved by adding a portion of cherries or strawberries to porridge or yoghurt for breakfast, having a Carrot/Spinach/Broccoli soup for lunch and a side dish of roasted courgettes and tomatoes with dinner and adding 2 pieces of fruit as snacks during the day.

Cruciferous Vegetables

Our next suggestion is around increasing cruciferous vegetables so that is vegetables like cauliflower, cabbage, broccoli, kale, brussels sprouts. Some studies suggest that eating lightly cooked cruciferous vegetables contribute to the reduction of inflammatory markers.

You may have soups made of cauliflower/kale/broccoli. Steaming or stir frying these vegetables and adding flavours like lemon/lime/ginger/chilli are tasty. Oven baked kale is good for a crunchy snack. I love making a raw cauliflower rice or cous cous style salad and also roasting cauliflower or broccoli with curry style spices is delicious too.

Anthocyanin rich foods.

You’ll find these in Berries – blueberries/raspberries/cranberries/blackcurrants/strawberries. It’s thought that 150g of berries contain around 300mg of anthocyanins and if consumed at this level will help to reduce inflammatory markers such as CRP/IL-6/THF alpha.

150g is approx. ½ cup of berries. It is certainly an amount you could add to porridge or overnight oats or to a pot of natural yoghurt. Another positive aspect of berries is that they are low GL fruits so you may have a large portion without worrying about the effect on blood sugar balance.

Omega 3 Fatty Acids

Specialised Pro Resolving Mediators known as SPMs are produced in the body from long chain polyunsaturated fatty acids, and different classes of SPMs work together to actively resolve inflammation.

The SPMs are involved in balancing the inflammatory response, following the INFLAMMATION initiation phase 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 Omega 3 family pf long chain polyunsaturated fatty acids are involved in the production of different series of SPMS. Specifically EPA, DHA and DPA.

Dietary sources of EPA and DHA are mostly from oily fish. Grass-fed animal products, such as dairy and meats, also contain some EPA and DHA.

The body can convert ALA (another Omega 3 fatty acid which is from plant sources) 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.

DPA is also found in fish oils and grass-fed animal products but in smaller quantities than EPA and DHA.

The main point here to consider is are you consuming an optimal amount of Omega 3 fatty acids in your food or supplement plan so that you are providing your body with the nutrients required to create the SPMs we have been talking about.

As a vegetarian how do you ensure you get optimal omega 3 fatty acids?

Include sources of flaxseed, and hempseed oil regularly and take a vegan supplement. The one we suggest is sourced from algae.

ONE EASY ACTION POINT we’d suggest to runners who suspect they have PF

Don’t ignore the signs – take professional advice pick up the phone and book and appointment with your physio or podiatrist.

(41:33)

Key Takeaways

1. Plantar fasciitis accounts for about 10% of all running related injuries.

2. Plantar fasciitis usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in the foot.

3. An inflammatory component of Plantar fasciitis is a result of prolonged loading on the tissue which perpetuates the inflammatory cycle.

4. The main risk factors for developing Plantar fasciitis are considered to be;

a. Running

b. High Foot Arches

c. Excessive foot pronation

d. Weak plantar flexor muscles (that run along the bottom of the foot)

e. Obesity

f. Prolonged standing or walking

5. The main triggers of Plantar Fasciitis are:

a. Changes in activity – perhaps a new type of exercise activity or a change in intensity

b. Tight calf muscles or an achilles injury

c. New or old footwear

d. Weight gain or being overweight

e. Chronic inflammation may be driving the ongoing symptoms of PF

6. Plantar Fasciitis is a chronic condition which takes time to resolve so, if you are experiencing Plantar Fasciitis you may wish to consider your inflammatory status and how this may be contributing to Plantar Fasciitis.

7. Following an anti-inflammatory food plan may help you reduce systemic chronic inflammation and support your recovery.

8. Nutrients to include in your anti-inflammatory food plan include carotenoids(e.g. carrots, broccoli, spinach and fruit, cruciferous vegetables, anthocyanins found in a variety of berries and Omega 3 fatty acids, specifically EPA/DHA and DPA.

9. If you have any signs of Plantar Fasciitis immediately consult with a physio or podiatrist, reduce or rest from your run training and add some

Related episodes:

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.

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

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

https://www.rcm.org.uk/media/4395/caffeine-in-pregnancy-oct2020-003.pdf

Is caffeine good for running?

Thu, 16 Sep 2021 07:00:00 +0100

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

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)

Are there any benefits to consuming caffeine during exercise or training?

Some runners prefer to delay their caffeine intake until they're running so they can get a mid-race boost, in which case they’ll probably consume a gel or chew containing caffeine. This was backed up by a recent review in 2018 by Shen et.al, concluded that timing caffeine intake closer to a time of greater fatigue, i.e., later in the race, may be most beneficial

Also, it seems that optimal timing of caffeine ingestion depends on the source of caffeine. For example, caffeine chewing gums may require a shorter waiting time from consumption to the start of the exercise session than a caffeine capsule.

(15:37)

How does the body processes it caffeine to give us these performance enhancements?

The action of caffeine on the central nervous system (CNS) is widely accepted as the primary way caffeine alters performance.

Caffeine is believed to exert its effects on the CNS via the antagonism of adenosine receptors, leading to increases in neurotransmitter release, motor unit firing rates, and pain suppression.

There are 2 sub types of adenosine receptors (subtypes, A1 and A2A,) which are highly concentrated in the brain, and are thought to be the main targets of caffeine.

Caffeine has a similar molecular structure to adenosine. Caffeine binds to adenosine receptors after ingestion and therefore increases the concentration of neurotransmitters including serotonin, dopamine, acetylcholine, norepinephrine and glutamate.

This results in positive effects on mood, vigilance, focus, and alertness in most, but not all, individuals.

(17:42)

Caffeine is thought to enhance muscular endurance – what is the theory around this?

Caffeine appears to have an ergogenic affect on muscle It’s believed that caffeine may influence muscle contraction through calcium ion (Ca2+) mobilisation. Fatigue caused by the gradual reduction of calcium ion release may have a reduced effect after consumption of caffeine.

There are many studies across many different types of sport which supports caffeine as an effective ergogenic aid for enhancing velocity and power in resistance exercise.

The ISSN paper we have been discussing today summarises by saying;

“caffeine has been consistently shown to be effective as an ergogenic aid when taken in moderate doses (3–6 mg/kg), during endurance-type exercise and sport. Dozens of endurance studies are highlighted through this review is various sections, showing consistent yet wide-ranging magnitudes of benefit for endurance performance under caffeine conditions”

(22:07)

Are there any downsides to consuming caffeine (as a runner and for general health)?

How we consume, metabolise and respond to caffeine is personalised and related to our genetics.

The liver metabolises and detoxifies caffeine by the CYP1A2 enzyme.

CYP1A2 is the key liver enzyme (special proteins that breakdown and use other substances) responsible for metabolising caffeine.

Variations in the CYP1A2 gene have a big impact on how caffeine affects our bodies.

Based on your CYP1A2 genetics you may be a fast or slow caffeine metaboliser.

If you are a Slow Metaboliser - you process caffeine at a slower rate, caffeine has the potential to build up in the bloodstream and caffeine may have longer-lasting stimulant effects and may do more harm than good.

Negative side effects of caffeine consumption may result in insomnia, anxiety and upset stomach.

There is also evidence linking slow metabolisers with an increased risk of having a nonfatal heart attack and/or high blood pressure with higher amounts of coffee intake.

Slow metabolisers may need to limit or avoid caffeine based on their body’s individual response to minimise risk of serious health issues.

If you are a Fast Metaboliser, you process caffeine at a more rapid rate and, hence, caffeine might not have as great or as lasting of an effect.

For fast metabolisers (independent of other risk factors), coffee may be safely consumed to help provide beneficial antioxidants and bioactive properties and will not increase the risk of heart attack and hypertension.

Ss well as your genetics, your body’s ability to metabolise caffeine also depends on your lifestyle. For example, your diet, stress levels, sleep, or activity level, can impact how you respond to caffeine. How much coffee you drink, the time of day, whether you smoke, or whether you take hormonal birth control may also play a role. In other words, it may be your lifestyle and nutrition choices which are affecting how you metabolise caffeine not just your genetics.

Researchers now factor in this information into their studies. For example, a 2012 study looked into “the influence of a CYP1A2 polymorphism on the ergogenic effects of caffeine” and observed a caffeine-gene interaction, indicating improved time trial cycling performance following caffeine consumption only in those with the AA genotype – that’s the fast metaboliser type.

If you are interested in finding out more, please email us as hello@runnershealthhub.com and we’ll point you towards test panels we recommend.

(28:54)

Caffeine consumption has the potential to interfere with sleep – what is the reason for that?

Adenosine acts as a signal between brain cells to bring on sleepiness. Caffeine blocks adenosine's signals, making you feel more alert. This is also why caffeine can make it hard to fall asleep and interfere with deep sleep.

From a sporting point of view this may help athletes under conditions of jetlag, and irregular or early training or competition schedules. Genetic variations in ADORA2A may contribute responses of caffeine consumption on sleep. If you had this variant it would be another reason to limit your caffeine intake

(30:45)

Female Factors related to caffeine consumption

· Excessive caffeine intake can also be detrimental to bone health as it can prevent the absorption of vitamins and minerals in our system.

· Oestrogen based oral contraception can decrease how quickly the body breaks down caffeine. Women may experience jitteriness, headaches, fast heartbeat.

· When pregnant, the current UK and international guidance that women should avoid high caffeine intake (>200mg a day). High consumption may be linked to low birth weight, miscarriage and still birth – suggest anyone concerned speak to medical practitioner and read this document

· In general medications may increase or decrease the metabolism of caffeine – it’s always advisable to read medication leaflets to check their advice.

(33:42)

What do WADA say about caffeine consumption?

Caffeine was added to the list of banned substances by the IOC in 1984 and the World Anti-Doping Agency (WADA) in 2000.

A doping offence was defined as having urinary caffeine concentrations exceeding a cut-off value. The cut-off value was chosen to exclude typical amounts ingested as part of common social coffee drinking patterns and it ranged between 12-15 μg/ml urine.

However in IOC and WADA removed the classification of caffeine as a “controlled” substance in 2004, leading to a renewed interest in the use of caffeine by athletes.

Caffeine is still monitored by WADA, and athletes are encouraged to maintain a urine caffeine concentration (below the limit of 12 μg/ml urine) which corresponds to 10 mg/kg body mass orally ingested over several hours, and which is more than triple the intake reported to enhance performance.

(36:49)

Are there any negative effects of caffeine consumption?

Caffeine is a stimulant and can be a stimulate a stress response and also a spike in blood sugar which both may be detrimental to health and body composition. Many runners also notice gut issues such as urgency to go, diarrhoea, nausea and vomiting related to caffeine too.

Reviews of the literature show that caffeine is, on average, ergogenic for a wide range of sport-specific tasks, its use might not be appropriate for every athlete.

Caffeine consumption needs to be balanced with the side-effects experienced and individuals should experiment to how much caffeine to consume and assess if there are benefits to their performance and overall health.

(42:00)

Sources of caffeine you may consider as a runner

The obvious one if COFFEE and as long as you don’t experience any negative side effects it would be fine to drink a cup of coffee in advance of your run. We’d suggest that you do this in the morning only or you may experience problems with relaxation and sleep later in the day. Even if you are a fast metaboliser you’ll still experience the half-life effect. It’s usually advisable not to have a coffee after 12 noon.

Supplement forms of caffeine include gels/chews/bars/shots and energy drinks which have caffeine in them. Our advice is to do your research and read the labels carefully. The amount of caffeine varies considerably – 100mg up to 300mg – so be careful. Often the products are for a variety of sports so check you’re choosing one designed for a runner.

(43:19)

We review some brands and highlight INFORMED SPORT ACCREDITED products. Informed Sport is a global testing and certification programme for sports and nutritional supplements. Supplement products are tested by LGC’s world-class anti-doping laboratory for contamination against a broad range of banned substances in sport, using ISO 17025 accredited methods. When you see the Informed Sport quality mark on a product, you can be assured that it has passed the most stringent sports supplement testing.

https://sport.wetestyoutrust.com/

(47:37)

Combining carbohydrate with caffeine.

Gels combining carbohydrate and caffeine may be a convenient way of supplementing with caffeine during a training session if you are a runner who uses gels.

The ISSN review, comments that to date it appears caffeine alone, or in conjunction with carbohydrate is a superior choice for improving performance, when compared to carbohydrate supplementation alone.

Most studies focus on consumption pre or during exercise, but there’s been some interest in investigating benefits on glucose metabolism using CHO and caffeine for example;

Pedersen et al. [413] report faster glycogen repletion rates in athletes who co-ingested caffeine (8 mg/kg body mass) and carbohydrate (4 g/kg body mass), compared to carbohydrate alone (4g/kg body mass).

Another study indicated that caffeine may potentiate glycogen resynthesis when high dosages of caffeine (~ 8 mg/kg body mass) are consumed during the recovery phase of exercise; though, when adequate carbohydrate is provided post- exercise, caffeine may not provide any glycogen- resynthesising benefit.

The review also highlights athletes are advised to consider the potential negative impact of caffeine consumption close to rest/sleep periods so using this concept for recovery should only be considered earlier in the day.

(50:43)

The placebo effect is a consideration, that’s where study participants are given a non- caffeine substance and they report beneficial effects. A number of studies have provided evidence for placebo effects associated with caffeine ingestion or other “beneficial” interventions during exercise.

(51:49)

Are there are benefits to running performance by habitually consuming caffeine?

There does not appear to be a consistent difference in the performance effects of acute caffeine ingestion between habitual and non-habitual caffeine users but this is open to interpretation. One area that has been researched is if there are any benefits to abstinence of caffeine for a period before supplementing prior to exercising. For example, abstaining from caffeine for 1-4 days before supplementing prior to exercise.

Results are varied, one study concluded that improved performance under caffeine conditions at 6 mg/kg is not related to prior caffeine habituation in recreational athletes.

Our personal view is that we should minimise caffeine for general good health however there may be performance benefits from using caffeine strategically in training and competition.

(53:50)

Key Takeaways

1. Caffeine 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

2. Research indicates caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/ kg body mass.

3. 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. You don’t need to overconsume for results.

4. If you are considering supplementing with caffeine, start with a low amount to begin with and only increase when you can tolerate without negative side effects.

5. 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. Our advice is to consume caffeine before lunchtime so there is a minimum effect on sleep quality later in the day.

6. You may be a fast or slow metaboliser of caffeine – you may wish to consider a genetic test to establish your status.

7. Your lifestyle and nutrition choices may affect how you metabolise caffeine not just your genetics.

8. Health Factors to consider

a. Caffeine consumption may be detrimental to bone mineral density

b. Pregnant women are advised to minimise caffeine consumption

c. Oral Contraception and other medications may affect metabolism of caffeine

9. Caffeine is still monitored by WADA, and athletes are encouraged to maintain a urine caffeine concentration (below the limit of 12 μg/ml urine) which corresponds to 10 mg/kg body mass orally ingested over several hours.

10. There are a range of caffeine sources which may be appropriate for pre and during running i.e. gels/chews/bars/shots and energy drinks, our advice is to read labels carefully and choose products and caffeine doses appropriate for you.

11. You don’t need to be a habitual caffeine consumer to gain performance benefits from supplementing strategically, however if you are not caffeine sensitive you many enjoy a daily coffee without it negatively affecting your...

Muscle Mass to Power Your Running Performance

Thu, 09 Sep 2021 07:00:00 +0100

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

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 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 mass.

KEY RISK FACTORS for sarcopenia

· Obesity and higher BMI

· Diabetes

· Smoking

· Sedentary lifestyle and low physical activity

· Poor Nutrition Status and sub optimal diet

So having an optimal body composition, being active, taking regular exercise and having a nutrient dense food plan in early and mid-life will all be supportive in slowing down progression towards age related sarcopenia.

(13:21)

Are there any FEMALE FACTORS to consider?

There doesn’t appear to be any clear evidence that one gender loses muscle mass more rapidly.

However, hormonal changes during peri and menopausal years appear to be related to changes in muscle mass. A natural decline in oestrogen levels, leads to a progressive decrease of muscle mass and strength and bone density – which may be the reason that women report the loss of muscle tone/flabbiness.

The natural decline in oestrogen, the Estradiol form of oestrogen is implicated in changes in muscle regeneration.

Skeletal muscle has estradiol receptors at the fiber level.

Estradiol can promote muscle regeneration by stimulating activity of muscle satellite cells and contributing to muscle health.

Decreased muscle satellite cells, alongside increased inflammatory markers and altered sex hormones contribute to changes in muscle growth.

Evidence suggests that menopause is closely associated with an increased release of pro-inflammatory cytokines (such as interleukin (IL)-6, IL-1, and tumor necrosis factor-a (TNF-a) ) which can promote fat mass and compromise muscle function leading to sarcopenia.

(15:54)

The association between sarcopenia and osteoporosis

Several studies have highlighted an association between sarcopenia and osteoporosis (OP), another age-related disease involving low bone mineral density (BMD), bone tissue frailty and risk of fractures.

There is a prevalence of OP in post-menopausal women associated with changes in hormonal balance.

There are many interactions between muscle and bone health which promote good health or conversely may promote sarcopenia and OP.

Musculoskeletal health involves bones, muscles and tissues which all respond positively and negatively to closely linked biomechanical and biochemical interactions.

From a biomechanical viewpoint, bone formation will be promoted by strain i.e. physical activity which will also promote muscle mass – whilst inactivity will have the opposite effect.

Biochemical communication takes place in muscle-bone crosstalk since both muscle and bone act as endocrine organs secreting respectively “myokines” and “osteokines” which influence muscle growth and activity of bone forming cells.

Also, skeletal muscle releases hundreds of proteins and peptides which influence bone health.

So, there is a close connection between muscle and bone and maintaining healthy skeletal muscles (i.e., through adequate exercise and nutrition) can help in counteracting osteoporosis in postmenopausal women.

(22:40)

Dietary protein to support muscle mass and to improve body composition.

To improve body composition the key is to lose excess body fat and add lean muscle.

To achieve this, it is important to follow a double-pronged approach:

· To eat to get lean

· Include specific exercise workouts (which we’ll talk about later)

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

(23:59)

What do we need to take into consideration regarding protein consumption?

Just as a reminder on a very basic level 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.

We should take into consideration

· we may not digest and absorb protein optimally as we age

· ageing skeletal muscle has a reduced ability to respond to amino acid levels

This leads us to support the research that protein intake above RDA (recommended daily allowance) may be of benefit in postmenopausal women – 1.2g – 1.6g/kg/BW per day.

There is a debate whether protein pulse feeding (in one meal) is more efficient than protein spread feeding (over a day) in improving protein retention and post prandial amino acid concentrations.

One study said

· frequent and consistent consumption of meals containing 30–45 g of protein or protein supplementation at breakfast and lunch have been recently associated with better lean mass preservation in older people

Another study

· found no differences comparing the effect of protein distribution pattern on functional outcome and protein kinetics

(29:18)

Insights on quality of protein and specific amino acids to consider?

Research indicates that whey protein stimulates postprandial muscle protein turnover i.e. the continuing breakdown and synthesis of proteins in the body, with recycling of amino acids. This is because whey is digested quickly and has a high concentration of the amino acid leucine which triggers the muscle building cascade.

Leucine is a BCAA – branch chain amino acid –other BCAA are isoleucine and valine, they are broken down predominantly in muscle ie. they bypass the liver, therefore are efficient activators of muscle synthesis.

If you choose to use a protein supplement powder, then we’d suggest selecting a whey based one or one including BCAAs.

Protein foods which include BCAAs are

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

BCAAs are essential amino acids. The body cannot make them, so a person needs to get BCAAs from their diet or as supplements.

We always say “Food First” so please focus on getting your daily protein requirements from real food and use protein powders as supplements perhaps as part of a smoothie or as an ingredient in a protein ball or bar or meal.

(32:32)

The rationale behind the advice to have protein foods after a strength training session

Muscle Protein Synthesis (MPS) can be enhanced by consuming protein immediately following resistance exercise. The amino acids derived from protein will then be shuttled to your muscles, replacing any lost to exercise. Stimulating MPS through exercise and diet can help accelerate muscle growth, improve recovery and athletic performance, as well as helping to increase overall endurance. It’s thought that there is an increased amino acid delivery to the muscle through blood flow after exercise. BUT MPS will continue for up to 24hrs following exercise, as long as there are sufficient Amino Acids available, so maintaining protein intake throughout the day following exercise is also important.

(35:01)

A suggested exercise framework for mid-life women

Musculoskeletal health is vital as we age, many women cross train and may add in pilates and yoga to their exercise plans alongside running training.

Resistance exercise is a trigger for muscle protein synthesis and can work in synergy with adequate protein intake

Our area of expertise is nutrition, not exercise, however we found a really interesting study which looked at nutrition and exercise together.

2018 review study - Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined with Exercise Training

They examined the rationale and the effects of dietary protein, vitamin D and calcium supplementation combined with a specifically-designed exercise training prescription as a strategy to counteract these postmenopausal-associated disorders.

It was the exercise component I wanted to mention – they quote the ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for

Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP)

The ACSM have an exercise prescription formula for many different areas of exercise and this review study used their formula and incorporated insights from other studies to make recommendations for post menopausal women

What do they recommend?

There’s a lot of information so we’ll just give you a broad overview

Every week it’s recommended women have a mix of different types of exercise

· Aerobic (cardio endurance) exercise

· Resistance (strength)

· Flexibility (stretching)

· Balance

For Aerobic (which includes Weight-bearing activity [walking, jogging, dancing, or other activities where full body weight is supported by limbs] for us it would be running …. They recommend 5 x moderate sessions of 30 - 60 mins and 3 x vigorous sessions of 20-60 minutes per week

For Resistance - Any form of movement designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance: exercise and breathing techniques are of paramount importance [free weights, resistance machines, weight-bearing functional tasks. They recommend exercise for novice or experienced exercisers and suggest 8-12 reps of no more than 8 exercises in 1-2 sessions for novices or 2-3 for more experienced exercisers - per week

Flexibility – they suggest a set of stretching exercise 3 x week

Balance – they suggest 20 minutes daily – a mixture of standing still balances progressing to from “dynamic” balancing exercise – where you may work through a flow of exercise

Here is a link to this paper, look at pages 7 and 8 to see the tables on exercise

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6116194/

(45:12)

KEY TAKE AWAYS

1. Reasons for a Runner to build lean muscle mass:

o Lean muscle mass increases metabolism, you’ll burn more calories supporting weight management and body composition.

o A strong core improves running efficiency in your movement and form leading less fatigue and improved endurance

o Well-conditioned muscles perform better over distance

o Good form and endurance will lead to a faster pace

o Minimise the risk of injury by minimizing muscle imbalances or weaknesses

2. 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

3. As runners that we take steps to preserve our muscle mass and aim to slow down this loss of muscle mass

4. A natural decline in oestrogen, in particular estrodiol is implicated in changes in muscle regeneration in menopausal women

5. Muscle and bones interact biomechanically and biochemically to maintain healthy skeletal muscles. This may also support the prevention or progression of osteoporosis in postmenopausal women.

6. Protein intake is essential for Muscle Protein Synthesis. Protein intake above RDA (recommended daily allowance) may be of benefits in postmenopausal women. Suggested intake is between 1.2g – 1.6g/kg/Body Weight per day

7. Choosing foods or protein supplements which include BCAA’s, especially Leucine will help to trigger the muscle building cascade

8. Resistance exercise is a trigger for muscle protein synthesis and can work in synergy with adequate protein intake.

9. We suggest following ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP)

Related Topics:

Bone Health For Runners Part 2

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.

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

As a THANK YOU...

Running Nutrition: What is the Research Saying?

Thu, 02 Sep 2021 07:00:00 +0100

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.

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 Stands and Joint Statements we tend to source come from highly regarded and well-respected organisations.

Consensus statements tend to be similar. Their purpose is to provide clinicians, Practitioners, Scientists etc. with guidance on a subject for which there is a lack of comprehensive evidence that could otherwise have led to a more definitive statement being made.

Systematic and Cochrane Reviews and Meta-analyses. It is really important that decisions about the use of an intervention or the validity of a hypothesis is not based on the results of a single study…..and this is because results typically vary from one study to the next. So, these review and meta-analysis styles collate the data from across many studies using objective formulas to help establish whether the conclusions from them can be translated into practical application.

(18:38)

FEMALE FACTORS:

1) There is currently a lack of sport science and sport medicine research conducted on female athletes. There are a few out there, but they are limited…..making it challenging to develop an evidence-informed approach to clinical practice for female athletes.

2) Applying evidence developed in male athletes to female athletes is thought to be a concern due to:

The known biological differences between the sexes. E.g. Fluctuations in hormone concentrations at different stages of the menstrual cycle may influence performance
Females having different biomechanical profiles compared to male athletes.

3) Researchers are recognising that, due to fluctuations in hormones during the menstrual cycle, female athletes may require different performance, nutritional, recovery, and injury prevention strategies in comparison to male athletes….and some researchers aim to address this situation.

(26:31)

There are many excellent Scientists out there who are constantly researching the power of nutrition in Sports Performance, but some of the ones we follow and trust include:

Louise Burke
Asker Yeukendrup
Michael Gleeson
Ron Maughan
Kevin Tipton
John Hawley
Graeme Close

And some organisations that we trust include:

ACSM – American College of Sports Medicine
IOC – International Olympic Committee
ISSN – International Society of Sports Nutrition
AIS - Australian Institute of Sport
ECSS – European College of Sports Science

(28:39)

Two examples of key papers we have utilised and quoted from are:

A Position Stand published by ISSN on nutrition for ultra-running. This was a valuable paper for us to utilise in our work as there is very little reliable and evidence-based information available on nutrition for distances beyond marathon
The Consensus Statement by the IOC in 2014 (and updated in 2018) outlining RED-S and establishing it as a more comprehensive, broader term than Female Athlete Triad for a syndrome caused by Relative Energy Deficiency and affecting metabolic rate, menstrual function, bone health, immunity, protein synthesis, cardiovascular and psychological health.

(35:26)

KEY TAKEAWAYS:

1) There are many different types of research papers available, but the principle ones we refer to include:

Primary research
Secondary research
Position Stands
Joint Position Statements
Consensus Statements
Review papers

2) Remember all research methods fall into one of two categories: Primary research or secondary research where primary research is information gathered through self-conducted research methods and secondary research is information gathered from previously conducted studies.

3) Position Stands and Joint Statements we tend to source come from highly regarded and well-respected organisations including:

ACSM – American College of Sports Medicine
IOC – International Olympic Committee
ISSN – International Society of Sports Nutrition
AIS - Australian Institute of Sport
ECSS – European College of Sports Science

4) There are many excellent scientists currently researching the field of sport and exercise nutrition. Some of the ones we respect and follow include:

Louise Burke
Asker Yeukendrup
Michael Gleeson
Ron Maughan

5) Finally, there is currently a lack of sport science and sport medicine research conducted on female athletes….but the science world is trying to address this discrepancy

Related Topics:

Eating Enough to Run?

Ketogenic Diet and Exercise 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.

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

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

Energy Bars Gels and Protein Powders

Protein Powders...Do Runners Need Them?

Thu, 26 Aug 2021 07:00:00 +0100

Protein Powders….Do Runners Need Them?

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

Show Notes

(06:21)

The current recommended daily intake of protein for individuals varies:

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

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

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

(07:51)

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

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 time. So, for these individuals there are certain things they would want to be considering when choosing a PP. These include:

The source; dairy, egg or plant-based
The form; Concentrate, Isolate, Hydrolysate:

Protein concentrates: Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60–80% protein, with the remaining 20–40% composed of fat and carbs.

Protein isolates: An additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.

Protein hydrolysates: Produced by further heating with acid or enzymes — which breaks the bonds between amino acids — hydrolysates are absorbed more quickly by your body and muscles

(32:09)

Here is a short review of 3 different Protein Powder sources:

Whey Protein

Comes from milk.
High in protein
Also contains: lactose
Isolate form contains very little lactose
Rich in branched-chain amino acids (BCAA)

Pea Protein

Especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs.
Generally made from the yellow split pea, a high-fiber legume that boasts most essential amino acids.
Particularly rich in BCAAs.

Soy Protein

Classed as a high-quality protein
Contains all EAA, however in lower quantities than Whey on a per g basis
Contains phytates, which interferes with trypsin, which in turn interferes with peptide (protein) digestion
May support hormone balance in females
BUT soy protein powders in the isolate or concentrate form have shown a higher risk of oestrogen linked cancers,
Soy foods are recommended, not the PP.

(38:52)

Other considerations to take into account when choosing a Protein Powder:

Effectiveness – Think about your reasons for taking one. What results are you looking for? Eg. Optimal protein intake, efficient recovery from training, enhanced performance
Taste – It is always good to trial different brands until you find your preferred one. Remember they come in many different flavours but you could choose a natural one and flavour it yourself. TIP: Trial individual sample sachets before purchasing large packs.
Quality – consuming a protein with a high biological value to ensure adequate amounts of EAAs – dairy based PPs contain the highest amounts of EAAs compared to plant-based options. They are typically lower in at least one EAA.
Ingredients –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.
Choose ones containing the FULL complement of Essential Amino Acids not just the BCAAs
Be mindful of allergies/sensitivities – If you have any sensitivity/allergy to dairy proteins omit whey protein

Side Note: Remember to drink sufficient fluids when taking protein supplements, as the body requires water to break down and metabolise protein.

(45:20)

FEMALE FACTORS:

Soy PP may lead to an increased risk of developing an oestrogen-driven cancer and this is because the soy is in the isolated form rather than food state form. Food state soy has not shown an increased risk of cancers, therefore we would recommend soy foods instead e.g. edamame beans, tofu, tempeh, seitan.
It is thought that a chronic low protein intake could lead to menstrual disorders, especially in female athletes, so some female athletes may require a PP for a period of time as a preventative measure.
The mid-life female runner may require additional protein in the form of a PP due to increased muscle loss as we age. This would be the same for ageing males too.

(50:46)

Some Protein Powder Recommendations:

Motion Nutrition – Whey and vegan options
Sunwarrior – Raw and vegan
Pulsin – Whey and vegan options
Purple Balance – vegetarian and vegan only
Indigo nutrition – vegan only
The Organic Protein Company – Whey only
Creative Nature - raw and vegan
Purition - vegan and whey options

(56:00)

Protein powders are really versatile and can be used in so many different ways. Here are some ideas for you to try:

Breakfast –

Smoothie: mix with 200ml-300ml a milk alternative eg. almond milk (but you could use dairy milk if necessary) and add various fruits and vegetables depending on your preference

Add them to cereals, oats, porridge

Snack –

As a shake pre or post training Consider adding a banana (or other fruit) for some carbohydrate if required especially post training to enhance MPS.

Meals –

Add a non flavoured one to a savoury dish eg. soups, stews and casseroles.

Bedtime –

As a bedtime snack - maybe mix in some casein (the other form of milk protein) because it is thought to support sleep and improve muscle repair overnight.

BUT remember food comes first:

Fish
Poultry,
Eggs
Quality red meat
Legumes
Nuts and seeds
Grains

(1:02:33)

KEY TAKEAWAYS:

It is important to remember that if you are eating a wide and varied diet containing natural and healthy protein sources on a DAILY basis, then supplemental protein is not necessary.
The World Health Organisation (WHO) currently recommends 0.83g/Kg BW/d of protein for sedentary individuals
BUT the ACSM (American College of Sports Medicine) and other nutrition/sporting bodies recommend an increased intake for active individuals. The intake ranges from 1.2g/Kg BW/d to 2.0g/Kg…depending on what type and how much exercise is being completed.
There are many benefits to consuming a PP including: supporting body composition, building muscle and increasing insulin sensitivity.
BUT there are also drawbacks to consuming some irritating side effects e.g. wind and bloating but also some more important factors including: potential compromised hormone production and renal/liver dysfunction.
When choosing a PP there are several things to consider including: quality…which includes what ingredients they contain, also its effectiveness needs to be considered as well as taste…and of course price.
Runners who may benefit from taking a PP for a period of time include: vegetarian or vegan runners, Runners recovering from injury or illness, Runners trying to lose weight and possibly older runners where muscle loss is greater.
PP are very versatile and can be introduced at any time of the day and with any meal
Finally, some FOOD FIRST ideas to consider include: fish poultry, eggs, quality red meat, legumes, grains, nuts and seeds.

Related Topics:

Fuelling the Ageing 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.

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

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

kSajd7H3VdSo0kI2B49n

Thyroid Health and Running Performance

Thu, 19 Aug 2021 07:00:00 +0100

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.

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 increase in blood cholesterol concentration, in fact increased cholesterol levels is one diagnostic feature of hypothyroidism.
Carbohydrate metabolism: Thyroid hormones stimulate almost all aspects of carbohydrate metabolism, including enhancing the entry of glucose into cells and increased gluconeogenesis (use of proteins to produce energy) and glycogenolysis (conversion of stored glycogen) to generate free glucose.
Central nervous system - Both decreased and increased concentrations of thyroid hormones lead to alterations in mental state. Too little thyroid hormone, and the individual tends to feel mentally sluggish, while too much induces anxiety and nervousness.
Muscle physiology – Thyroid hormones are required for skeletal muscle development but also their contraction and regeneration
Bone – Thyroid hormones regulate bone formation and degradation (ie bone turnover) and bone mineral density. Normal thyroid hormone levels are also essential to maintain optimal bone strength.
Body temperature – thyroid hormones can raise or lower body temperature. They regulate body temperature by increasing available energy in the body (so linked to energy expenditure), as well as by increasing appetite, pulse, the amount of oxygen delivered to different body parts, and fat buildup.
Also, thyroid hormones work together with the nervous system in order to maintain body temperature.

(18:49)

Thyroid Test Reference ranges:

STANDARD RANGES OF THYROID HORMONES:

TSH: 0.45 – 4.5 µIU/mL

FreeT4: 0.82-1.77 ng/dL

FreeT3: 2.0-4.4 pg/mL

These are the standard ranges utilized by general medical bodies, however as Practitioners working within the Functional Medicine approach to health, we prefer to focus on optimal levels, which are:

FUNCTIONAL THYROID HORMONE RANGES:

TSH: 1.0-2.0 µIU/mL

FreeT4: 1.45-1.77

FreeT3: 3.4-4.2

Reverse T3: 9.2-24.1 ng/dL (rT3 is the inactive form of T3, but it is very rarely tested for by GP or in hospitals, but can help determine how much bioavailable Thyroid hormone is available).

Thyroid antithyroglobulin antibodies (TAA): Less than 20 IU/mL

Thyroid perioxidase antibody (TPO): Less than 35 IU/mL

(20:26)

Thyroid Dysfunction;

Basically, this is when the thyroid gland releases an inappropriate level of thyroid hormones; either too much (known as hyperthyroidism) or too little (known as hypothyroidism).

There are many different causes of thyroid dysfunction including:

For Hypofunction:

Thyroid gland failure – due to thyroid removal, radiation to thyroid for certain conditions (e.g. Graves), autoimmune destruction (i.e.Hashimoto’s Thyroiditis)
Insufficient thyroid gland stimulation by the hypothalamus or pituitary gland
Medications – e.g. lithium, Cold and sinus medication
Iodine deficiency – although not common in the western world
Other nutrient deficiencies including: iron, selenium
This will result in insufficient thyroid hormone production and secretion
Additionally, stress of intense training is thought to affect thyroid function too.

For Hyperfunction:

Thyroid hyperstimulation (often caused by multinodular Goitre – hyperfunctioning nodules)
Hyperfunctioning thyroid adenomas - benign thyroid lesions
Subacute thyroiditis: Inflammation of the thyroid that causes the gland to "leak" excess hormones, resulting in temporary hyperthyroidism that generally lasts a few weeks but may persist for months.
Pituitary gland malfunctions or cancerous growths in the thyroid gland: Although rare, hyperthyroidism can also develop from these causes.
Hypothyroid medication – ie. too high a dose of levothyroxine – medication needs to be monitored closely to prevent this occurring.
Other medication: e.g. amiodarone (heart medication)

This will result in over production and secretion of thyroid hormone

Common signs and symptoms for thyroid dysfunction?

Hypersecretion of thyroid hormones:

Weight loss (despite increased appetite)
Palpitations
Heat intolerance
Insomnia
Tremor
Loose stools
Muscle weakness

More severe symptoms include: a rapid heartbeat. Irregular rate and rhythm of heartbeat, fever

Hyposecretion of thyroid hormones:

Weight gain
Fatigue
Muscle pain/weakness
Low mood/depression
Impaired sleep
Cold intolerance
Constipation
Dry skin
Hair loss

(29:21)

The impact of thyroid dysfunction on running performance:

If hypothyroidism is the concern, this may impact a runner due to:

Bradychardia (low heart rate) leading to decreased exercise tolerance and athletic performance
Muscle weakness - This is thought to be linked to decreased protein turnover and impaired CHO metabolism (which we mentioned earlier).
Poor muscle contraction/relaxation leading to poor performance, recovery and increased risk of injury – this is thought to be caused by muscle weakness.
Increased risk of fracture due to poor bone turnover and reduced bone mineral density
Reduced sub-maximal exercise capacity (so, running without too much effort) – this appears to be associated with iron deficiency and its impact on thyroid function.

If hyperthyroidism is the concern, this may impact a runner due to:

Increased Basal Metabolic Rate – leading to heat-related illness due to increased oxygen consumption and heat production.
This same process is also thought to possibly lead to Rhabdomyolysis (a life-threatening condition caused by muscle breakdown and muscle death) and resulting from depleted muscle energy stores……although this is rare.
Atrial fibrillation (rapid and irregular heart rate) and atrial flutter (a short circuit in the heart causing the upper chambers (atria) to pump very rapidly) - are a concern, especially as they could increase the risk of a stroke occurring but also because this population group may not present with an overt tachycardia (fast heartbeat) because, if well-conditioned, the would have a resting bradycardia (slow heartbeat).
Muscle weakness – and an overall loss of muscle mass due to muscle fibre breakdown (atrophy)
Soft tissue – there appears to be an increased prevalence of frozen shoulder (adhesive capsulitis) in individuals with hyperthyroidism, which for a runner may lead to time away from training.
Increased risk of fracture – due to increased bone turnover as a result of increased osteoclast-mediated bone resorption (osteoclast breakdown bone), which is as a result of increased resorptive time and decreased mineralization time. Also, increased risk of fracture due to reduced BMD and increased risk of osteoporosis caused by compromised bone turnover.

(36:14)

FEMALE FACTORS:

Women are approx. 5%-10% more likely than men to develop a thyroid condition
Female runners (and athletes in general) are known to be at higher risk of overtraining syndrome (a subject we have discussed in a previous episode). Now overtraining syndrome causes amenorrhea (cessation of menstruation), which is known to lead to thyroid dysfunction
Female athletes with hypothyroidism and accompanying menstrual irregularities could be suffering from FAT/REDs – disordered eating alongside hypothyroidism and menstrual dysfunction would help diagnosis this. This is generally driven by chronically poor energy status.

(41:23)

Nutrition interventions to support thyroid health:

To help support hypofunction:

Introduce sea vegetables - Examples include: dried Dulce, Nori, Wakame (Clearspring have a good range), spirulina powder, and fresh sea asparagus (Samphire). Sea vegetables are important sources of iodine, which is important for the production of T4.
Lightly cook all cruciferous vegetables. Examples include: broccoli, cabbage, cauliflower, mustard greens, Brussels sprouts, kale and turnips. These vegetables contain goitrogens. Goitrogens are natural substances found in cruciferous vegetables and known to compete with iodine for uptake by the thyroid. This in turn results in a reduction of available iodine for T4 production.
Increase intake of iron rich foods DAILY. Examples include: kelp, nuts/seeds, green leafy vegetables eg. Spinach, parsley, beetroot greens, Swiss chard. Iron is required in the enzyme activity of T4 production. NOTE: lightly cook or blanche vegetables before eating. They contain natural substances (phytates) known to reduce iron absorption. Additionally, soaking nuts/seeds before consumption will neutralise their phytate activity, therefore increase iron absorption.
Introduce foods rich in B vitamins. They are required for the production of thyroid hormones. Examples include: wholegrains, nuts/seeds, leafy green vegetables, protein rich foods.
Consume vitamin C rich foods alongside iron rich foods. This helps increase the absorption of iron. Examples include: bell peppers, cruciferous vegetables (see above), watercress, strawberries, papaya.
Introduce foods rich in selenium - the thyroid is the organ that has the highest concentration of selenium in the body. This mineral plays a key role in the thyroid gland’s ability to produce thyroid hormone. Examples include: Brazil nuts (limit daily intake to 3), meat, fish, poultry, eggs are all good sources.

To help support hyperfunction:

With hyperfunctioning of the thyroid gland, generally intervention is necessary

BUT, there are some dietary approaches that could be introduced to help limit the effects of thyroid overstimulation including:

Limit caffeine intake – caffeine is a stimulant and is known to stimulate the thyroid gland
Limit iodine containing foods, such as the ones we have mentioned already. Also, not so much in the UK, but in the states avoid iodised salt and any other foods fortified with iodine. Also, food preservatives may contain iodine so avoid these too.
Limit selenium rich foods e.g. meat. Fish, poultry, eggs.
A vegetarian/vegan diet may be supportive. One study (The Adventist Health Study-2) observed that hyperthyroid prevalence was 52% lower in vegans than in omnivores and 35% lower in vegetarians compared to omnivores suggesting that limiting meat/fish intake may be supportive in sub-clinical hyperthyroidism.

(53:21)

Lifestyle factors to consider for Thyroid support:

Get sufficient sleep – 7-9hrs per night
Manage your exercise load – not too intensive
Manage stress – this has been shown to be closely linked to thyroid function as well as adrenal function
Limit exposure to toxins e.g. mercury in dental amalgams, which is thought to be a risk factor for autoimmune thyroiditis e.g. Hashimoto’s and food additives/preservatives

(55:37)

KEY TAKEAWAYS:

The thyroid is a butterfly-shaped endocrine gland that sits on the front of the neck just below your Adam’s apple and it produces and secretes two hormones: thyroxine (commonly known as T4) and triiodothyronine (known as T3).
Thyroid hormones have many functions but the ones that may directly or indirectly affect a runner and their running performance include: Metabolic rate energy expenditure, bone health and cardiac and muscle function.
Thyroid dysfunction is when the thyroid gland releases an inappropriate level of thyroid hormones…either too much (known as hyperthyroidism) or too little (hypothyroidism).
Hyperthyroidism may present with symptoms including: Weight loss (despite increased appetite), Palpitations, Heat intolerance, Insomnia, Muscle weakness
Hyperthyroidism may present with symptoms including: Weight gain, Fatigue, Muscle pain/weakness, Low mood/depression, Hair loss
For a runner, thyroid dysfunction may lead to: poor training, poor recovery from training, inability to carry out intensive training and/or long duration training, increase their risk of a stress fracture ansd muscle damage.
BUT a runner can support thyroid health by introducing some nutritional and lifestyle principles into their daily life including: appropriate amounts of key nutrients such as iron, selenium and iodine, limiting intake of animal foods, limiting caffeine intake and managing stress and exercise load.

Related Episodes:

Food For Metabolism

Bone health Part 1

Bone Health part 2

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.

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

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

Nutrition For Half Marathon Plus

Thu, 12 Aug 2021 07:00:00 +0100

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.

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 alongside a decrease in vegetable intake. Carbohydrate intake would increase to ½ plate portion size.

Our Athlete Plate would be the Hard Training Plate – ½ plate of CHO, ¼ protein and ¼ vegetables

Hydration – again this needs to be monitored and adjusted accordingly with a focus on electrolyte balance to help prevent muscle cramps and aches that could limit performance.

(14:07)

A recap

· if you are training for a half marathon for your long training runs you’d be using the moderate plate on training days

· On Half marathon race day you’d use the hard training plate to super compensate carbohydrate intake

· If you are training for a marathon or more you’d be using the hard training plate on the days you do long training runs (e.g. 16 miles and beyond but personalised to your requirements).

· On light training days or rest days follow everyday healthy eating principles

(15:09)

What would be the potential performance issues if a runner didn’t follow the adjustments to CHO we have suggested?

It’s widely recognised that Carbohydrate is one of the limiting factors in endurance running i.e. if you don’t have enough your performance will be compromised. Carbohydrate is the principle energy source BUT we have limited storage capacity (as glycogen) - 100g (400Kcal) glycogen stored in liver, 400g (1600Kcal) stored in muscle.

CHO is digested and absorbed quickly - more quickly/efficiently than protein/fat
We have limited storage for CHO and that’s why we need to manage top ups of CHO during longer endurance runs.
CHO is key for optimal recovery – important if completing 2 or more exercise sessions/d OR endurance runs daily.
Poor recovery could have a spiralling effect if not addressed eg. poor training quality, increased risk of injury, reduced performance

(17:43)

The key message is that when you are running longer distances, it's important on training days to increase your carbohydrate intake. And remember to maintain your protein intake and adjust hydration requirements. Also follow a healthy eating plan every day.

(18:03)

Learning how to strategically use slow and quick release carbohydrates. This is an important strategy to understand, to practice and fine tune.

Both types of carbohydrates have a place in the diet of a distance runner – it is about using them strategically …

Quick Release Carbohyrdates are simple sugars – they are digested quickly and so readily available for energy.

Examples of Quick Release Carbohydrates are:

Fruit: All fruits but especially: banana, mango, pineapple, papaya, other tropical fruits

Dried Fruit: All dried fruit but especially: medjool dates, mango

Fruit purees: mango, banana

Syrups: honey, maple, molasses

Jams (these tend to be processed)

White Grains: rice, pasta, couscous, spelt, wheat (bread/cereals)

You could use a Quick Release Carbohydrate snack Pre run if you have an hour or less before you set out.

Choose natural foods if possible. Use these foods to make running snacks.

During training you’d always be choosing Quick Release Carbohydrate but they do have a place pre and post as well.

Having a Quick Release Carbohydrate snack post run within 30 mins of completing your run is recommended for efficient glycogen repletion.

Slow-Release Carbohydrates would be described as complex carbohydrates, usually unrefined, include some fibre, the digestive process is longer and usually we recommend eating them as part of your everyday easy training plate. Eating slow-release carbs 1-2 hours before a run (alongside some protein) will help fuel you throughout a longer run

Some examples of SLOW-RELEASE Carbohydrates … they tend to fall into groups of foods e.g. WHOLEGRAINS such as rice, grains, oats, LEGUMES (beans and pulses) and ROOT VEGETABLES such as potato, sweet potato, pumpkin, squash, carrots, beetroot

(23:35)

Eating Pre Run

If you will be running for longer than 90 minutes it’s important to eat pre and during run.

· If you have 2hrs before a run – then choose a high protein/high CHO breakfast/meal e.g. overnight oats/porridge with nut butter or eggs with toast

· If only 1hr available – something lighter which will be easier to digest e.g. Nutrient dense Smoothie may be good here as it is liquid therefore not so much of a strain on the digestive system, but still needs to contain a good combination of nutrients esp. CHO/PRO – e.g. Berries, flaxseed, yogurt (or kefir), oats.

· If only 45mins available – choose a quick release carbohydrate food e.g. banana, dried fruit (medjool date), make your own energy bars

(26:05)

Eating during a run

· Important to fuel regularly and practice until you find what works best for you

· To keep your glycogen (stored energy from CHO) stores topped up it is important to introduce quick release CHO foods early in the run.

· General advice would be to have a QR CHO food at regular intervals i.e. within 45mins-1hr of your run

· Some runners find eating every 20mins more manageable than eating large amounts of CHO each hour. E.g. 1-2 medjool dates

· If speed is key then a fruit puree pouch (Ella’s Kitchen) or honey pouch (Honey Stinger) per hour may be preferable.

· Depending on your individual situation you’ll probably consume between 30g-60g per hour of quick release CHO

An elite athlete COULD consume up 90g CHO /hr but this is rare

· Continue to eat at 45min-1hr intervals DURING the run helps maintain performance and helps prevent muscle breakdown

(29:53)

Post Run

Don’t neglect your post run fuelling as this will really support recovery and get you ready for your next training session … think of it in 2 parts – firstly what you eat within 30 mins of completing your run and what you do after 1-2 hours …

· Immediately Post run – quick release CHO within 30mins e.g. honey sandwich, dried mango, banana, fruit bar (Nak’d) – if I know I have a meal planned soon after I’ll just have a teaspoon of honey

· 1-2hrs – CHO/PRO 4:1 ratio – introduce protein to help muscle recovery/repair and help prevent injury. CHO still high to replace lost glycogen stores

· Important to keep this up for 6hrs post run THEN return to normal healthy eating

(36:16)

How much to eat to fuel your distance.

At Runners Health Hub we focus on using athletes’ plates to explain how much of each macronutrient to eat at each meal, so we have EASY TRAINING/MODERATE TRAINING/HARD TRAINING plate but sometimes it is useful to have insights into detail around how much specifically of each macronutrient to consume in relationship to body composition.

Guidance is given based on g per kg of body weight per day

CARBOHYDRATE – will fluctuate. Wide range as it will depend on running time/distance and personal goals. Sometimes may go as low as 3g/Kg BW/d – generally during rest/time away from training, weight/fat loss. For long endurance runs – approx 6-7g/Kg BW/d unless body composition is a focus then 5g/Kg BW/d would be more suitable. This may need to be adapted depending on individual needs. 12g/KgBW/d is generally reserved for highly trained professional/elite runners.

PROTEIN – needs to remain constant – at least 1.2g/Kg BW/d – will depend on individual goals e.g. body composition, muscle building, muscle repair. It is thought that novice runners may require higher amounts e.g. 1.6g/Kg BW/d and potentially older runners too as we naturally lose muscle mass as we age. Sometimes hear of individuals going as high as 2g/Kg, however it tends to be strength athletes. Runners need to be lean, not bulky.

FAT -1g/Kg BW/d for maintaining body composition. 0.5g/Kg BW/d if weight/fat loss required

Food choices tend not to change i.e. we should be focusing on healthy, unprocessed whole foods whatever distance we are running the main difference is that portion sizes will be bigger and our overall intake of food will increase due to that plus our pre/during/post foods/snacks.

(43:28)

Putting it all into practice

The first step is to get organised, particularly if you’ve never really thought much about pre/during/post fuelling.

· Get the foods/snacks you’d like to try – buy them, have them ready to use and then plan out the days you’ll be doing your long training runs.

· Writing your plan on paper, work out what time you plan to start your run and what time you expect to complete it.

· Jot down how that fits into your day and usual meal times – that guides yoy into deciding what and when to eat before/during and after. It takes a bit of thought but when you’ve done it a few times you’ll make the right choices naturally.

· Keep it really simple to begin with start with foods you know you like and that your digestion likes too!

· You could also build up week by week so start with pre fueling, then post fueling as those are easiest then practice eating during training.

· Gradually your body will adapt, and you’ll start to notice some improvements in how your energy levels are during and after training sessions and that your recovery is improved.

· You could start introducing these foods on shorter runs for a period of time to help your body adjust

· If you run early in the morning, make breakfast the night before, eat it as soon as you waken then go and get ready to give time to digest before heading out

· Plan your hydration in the same way that you would your nutrition. Think about where you will run…will there be water fountains on route? if not, how much do you need to carry with you? Does this mean investing in a camelbak?

· Also, something to note is that the digestive system changes the longer you run.ie what it can tolerate and what it is willing to receive changes. You may be ok with sweet foods early in a run, but prefer something more savoury or liquid later in the run…it’s worth bearing in mind and noting how you feel and how you react to foods as your run progresses.

(51:38)

Karen’s approach to fuelling for an 18-mile training run

(57:02)

Tips for fuelling later in the day

If you are running after work, say early evening, make sure you have a satisfying lunch and a carb/protein snack 2 hours before your run or a QR snack 1 hour before and remember to take your “during run” snacks with you. Remember don’t run on empty – you will be under fuelled.

(59:09)

Key Take Aways

1. As your running distance INCREASES macronutrient intake must do so too – especially carbohydrates

2. Slow release and quick release CHO have a place in an endurance runner’s diet … however need to be used STRATEGICALLY – pre, during and post training

3. A distance runner must eat BEFORE, DURING and AFTER an endurance run

4. How MUCH to eat will depend on the runner’s goals

5. g/Kg BW can be used to work out YOUR macronutrient needs related to your goals/body composition and life stage

· CARBOHYDRATE - 5-12g/Kg BW (body weight)/d

· PROTEIN - 1.2-1.6g/Kg BW/d

· FAT - 0.5-1g/Kg BW/d

6. Use Moderate or Hard Training Athlete Plate Guidance for days when scheduling longer distance runs and use Easy Training/Everyday Healthy Eating Athlete Plate for Rest days or Easy Training Days

7. PRACTICE! PRACTICE! PRACTICE!

Related Topics:

Nutrient Timing

Food For During Training

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

Energy Bars Gels and Protein Powders

Doping and Running...Does This Affect You?

Thu, 05 Aug 2021 07:00:00 +0100

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

SHOW NOTES

(07:50)

The Tokyo Olympics are upon us, so random drug testing will be carried out on some athletes. BUT, have you ever considered how these tests are completed?

Basically, there are two types of testing:

In-Competition Testing
Out-of-Competition Testing.

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 fully compliant with the Code:

Acceptance
Implementation
Enforcement

So, ALL elite and professional athletes and runners are be bound by WADAs anti anti-doping code. BUT all athletes/runners registered with England Athletics COULD also be open to anti-doping testing as they are linked to UKAD, which is the national anti-doping agency.

(25:27)

The list of substances currently banned by WADA is comprehensive and varied. The complete list can be found at www.wada-ama.org but here are some of the key ones:

Diuretics: e.g. Furosamide, Spironolactone

Hormones: e.g. oestrogen linked hormones such as: tamoxifen. Also, metabolic modulators such as insulin

Anabolic agents: mostly androgenic steroids that are testosterone based e.g. epitestosterone

Growth Factors: e.g. growth hormone releasing hormone, insulin-like growth factor

Stimulants e.g. cocaine. Actually, currently caffeine and nicotine are on the 2021 monitoring programme….so could be banned in the future.

Narcotics: e.g. morphine and methadone

Cannabinoids such as cannabis, however cannabidiol (CBD….which is very popular at the moment) is NOT on the banned list

Glucocorticoids: (certain steroids) e.g. hydrocortisone

(31:31)

FEMALE FACTORS:

Women tend to more frequently self-administer medicines and/or nutritional supplements than men.
This tends to be as a result of women being more prone to injury than men, which we have mentioned previously.
Also, it is thought that women are more likely to recognise and voice the symptoms of any health issues therefore would potentially use medications/supplements more

(37:55)

So, how could a runner prevent the risk of inadvertently taking a banned substance? Well, using supplements with Informed Sport (IS) certification is the gold standard approach. Here are some facts about IS:

It provides a global testing and certification programme for sports and nutritional supplements
Using supplements that have gone through IS batch testing procedures is the only way of guaranteeing the products are safe to take for training and competition.
Supplement products are tested by LGC’s (Informed Sport is part of the LGC Group) world-class anti-doping laboratory for contamination against a broad range of banned substances in sport using methods that are accredited.
They implement a step-by-step process to ensure that the highest level of batch testing is reached and only then is the product accepted for certification.
Even once certification has been awarded, they continue to blind test samples to safeguard against any banned substances.
The full list of certified supplement products can be found on the IS website: https://sport.wetestyoutrust.com

(41:25)

So, WHICH products do contain the IS certification logo? The list is vast, but some that most people may have heard of include:

Get Buzzing
Veloforte
Elete hydration
Minami Nutrition
Beet It

BUT not all of these brands products are IS certified, just some of them. So it is important to check for the certification label on the product.

(46:49)

KEY TAKEAWAYS:

1) WADA – (World Anti-Doping Agency) was set up in 1999 following the doping events of the TdeF in the summer of 1998

2) It is their mission “…to lead a collaborative worldwide movement for doping-free sport”

3) ALL athletes at elite and professional level MUST abide by the anti-doping code established by WADA

4) BUT…this is not necessarily the case for amateur runners. Runners at Club level may, in theory anyway, be randomly tested, however weekend warriors and social runners do not need to worry

5) There are many substances contained within the banned list and are divided into 3 categories:

· Prohibited at ALL times

· Prohibited in Competition

· Prohibited in particular sports

6) Remember that nutritional supplements COULD be contaminated with a banned substance so, if you need to avoid these substances, choose products with Informed Sport Certification.

7) Some well-known brands with Informed Sport Certification (for some of their products anyway) include:

· Beet-It

· Better You

· Biocare

· Veloforte

· Minami Nutrition

8) Finally, remember that NSAIDs and paracetamol (amongst others) are NOT on the banned list, however have side effects from chronic use that may affect general health and running performance so try to keep their use to a minimum.

Related Topics:

Running With Painkillers

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.

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

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

Nutrition For Soft Tissue Injury

FOCUS on Smoothies for Runners

Thu, 29 Jul 2021 07:00:00 +0100

An Introduction to Smoothies.

Smoothies are an easy way to enjoy great nutrition and often people don’t know how to make a good homemade smoothie. A nutrient dense smoothie eaten strategically may be used by a runner to fuel pre and post running and recovery, both from training and from injury. We will talk about:

1. How adding Smoothies into your food plan may support you as a runner

2. How to make a smoothie – share all our practical tips

3. Give some ideas for therapeutic smoothies – so combinations to help particular health or performance concerns

SHOW NOTES

(05:34)

An overview of using smoothies in your food plan based on a 2018 Australian Study, Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers.

The researchers say;

· Smoothies appear to play a positive role in the diet of some individuals; promoting increased consumption of core foods (e.g. fruit, vegetables and dairy products).

· However, smoothies may also contain discretionary ingredients that could promote increased calorie intake, especially if they are consumed as snacks and subsequent compensatory dietary behaviours are not employed.

· With overweight/obesity remaining a major public health issue, understanding how popular snack foods and beverages (such as smoothies) contribute to caloric intake and influence broader dietary behaviours is important.

We say:

· Important to know what ingredients in smoothie and energy value and Glycaemic Load

· Smoothies are Energy Dense – so consider them as part of your food plan i.e. total dietary intake (nutrient status and calories -not as discretionary foods or drinks)

· Help you consume recommended amounts of Fruits and Vegetables

· Including protein and fibre elements will help with satiety – keeping you full (interestingly in the Australian study participants perceived smoothies as drinks not food so people thought they would quench thirst not relieve hunger)

(11:46)

Could a smoothie be eaten as part of refueling nutrition on an ultrarun (if a runner didn’t have to carry their own food)?

We look at one study about: Contribution of Solid Food to Achieve Individual Nutritional Requirement during a Continuous 438 km Mountain Ultramarathon in Female Athlete – which was looking at effect of multi-day continuous endurance exercise on blood glucose control and appropriate intake of food and drink in a female athlete.

Conclusion: Carbohydrate, protein, and fat intake from solid foods contributed to maintaining a fast pace with a steady, mild rise in blood glucose levels compared with liquids and gels when female runner completed a multi-day continuous ultramarathon with little sleep.

The foods mentioned in the study were: sports drinks (isotonic and hypertonic formulas), cola, gels, milk product, tea, soup, other liquids (all other drinks consumed), fruits, sweets, bars, noodles, bread, rice products, wheat products, powder, and other solids (all other products consumed).

Smoothies or Shakes aren’t mentioned but it made us wonder if they would be appropriate?

We think it would be an easy way of getting fast release CHO into the body very quickly as less digestion and assimilation is required. Carrying food in smoothie/liquid form on an ultra may increase weight significantly though. BUT if you have a support team i.e. friends and family…you could get them to meet you at strategic points where you could consume the smoothie and then be off again. Just our personal thoughts.

Other benefits of eating smoothies for runners include:

· A way of fuelling pre and post run training

· Can be used as a meal replacement or a snack to help you meet your energy/nutrition targets

· Easy to digest

· If you add protein can help with muscle building

· Using the right ingredients can be Supportive to health conditions/healing injuries/anti inflammatory

(17:15)

How to make a smoothie – we share our practical tips

Equipment – we discuss using jug and cup blenders

You’ll need a blender – ideally a jug blender or perhaps a nutri-bullet type although you may start off using a hand held blender stick. The jug type is great to pour from and you can make more than one portion size whilst the nutri-bullet type is great as you use the cup for blending the ingredients and then you can screw on a lid and travel with it to eat/drink later.

The main benefits of investing in a more expensive blender is that you will get speed and also the ability to blend frozen fruits/veggies/ice and more solid ingredients. Speed is always important if you like to blend and go – ultimate fast food!

You may wish to use an airtight flask if you’re carrying your smoothie – some flasks will help keep smoothie chilled which may make it more palatable especially if you are eating it a while after you have made it.

(21:29)

Why you should eat your smoothie rather than drinking it!

A smoothie is regarded as a meal replacement or a snack replacement – it’s FOOD and whilst it’s blended so easy to digest, it’s advisable to sip it slowly, and swill a mouthful before swallowing – both will allow digestive enzymes to do their work in helping to break down nutrients so we may digest and absorb optimally. So, our tip is don’t GULP or rush through your smoothie!

(23:06)

Which ingredients to include in a smoothie and getting the proportions right.

We suggest PLATE balance in a glass – you’d include protein, fat, carbohydrate and vegetables including a liquid base.

Combination of Ingredients and Proportions

Ideally for one serving:

· 2 cups of VEGETABLES e.g., spinach, watercress, salad leaves, celery, cucumber, courgette, beetroot, carrots, kale

· ½ - 1 cup of FRUIT e.g., apples, pears, orange, grapefruit, berries, melon, mango, peaches, pineapple, banana – choose ½ cup if you are focusing on body composition/weight management – FRUIT will provide CHO – you may combine a few fruits if you prefer. You may wish to add OATS which will also increase CHO content

· PROTEIN e.g., protein powder - a portion is usually 20-25g protein, silken tofu blends really well, KEFFIR is rich in protein (dairy or non-dairy milk fermented drink), Yoghurt, Nuts/Seeds/nut butter – will add a combination of protein and fat. Adding cooked chickpeas or cannellini beans will also give you protein and fibre and add some bulk to your smoothie

· FAT – adding a small amount of healthy fat to your daily food plan is important for good health – you may be getting your daily fat requirement in other meals but if not you may wish to consider adding avocado or coconut oil or nuts/seeds. I often add chia seeds and ground flaxseed which are good sources of anti-inflammatory omega 3 fatty acids

· BASE LIQUID – lots to choose from – nut milks, coconut milk, coconut water, vegetable juice (avoid fruit juice but could use a small amount for taste), chilled herbal tea, OR WATER – I tend not to use water just because of TASTE – often beginners at making smoothies get “put off” when they use water as it dilutes the TASTE – for one portion probably looking at 100-200ml of liquid

EASY MEAL REPLACEMENT RECIPE = 2 cups of veggies + ½ -1 cup fruit + 1 portion protein + 100-200ml of liquid

However, if you were making a smoothie as a pre run snack you may need to focus on quick release CHO fruits in a higher proportion and skip the protein – we’ll talk more about using smoothies for pre and post training later.

Often people will totally focus on FRUIT and LIQUID. The danger with that is that it may be HIGH in sugar/carbohydrate, all be it natural sugars, but that may be too much sugar and may lead to blood sugar imbalance, promote weight gain, contribute to Insulin Resistance and Type 2 Diabetes and metabolic health diseases.

Adding veggies to your smoothie is a great way to add fibre and keep you full for longer and adding PROTEIN helps also with satiation and helps you get your protein target in your daily meal plan.

So, following the proportions we suggest helps you get a balanced smoothie.

(33:25)

Getting the taste and consistency right for your smoothie preferences

TASTE and CONSISTENCY is about personal preference, we suggest you taste test a sip, and if you’d like your smoothie thicker or thinner adjust it, and if you feel the taste is bland add something to pep it up.

We like ginger, turmeric or cinnamon, and citrus like lemon or lime, or fresh herbs like mint. Cacao for a chocolately flavour.

The base liquid is the thing that’ll really help with taste. Aileen uses a green juice or 50:50 nut milk: water. Sometimes a small amount of sweeter fruits can help e.g. a ¼ banana or a small portion of pineapple or mango.

(35:51

Smoothie Essentials – what to keep in your larder and freezer to make a great smoothie so you can easily make a sweet or savoury smoothie at any time!

· A natural unsweetened/unflavoured protein powder

· A range of frozen fruit in the freezer – cherries, summer berries, mango and pineapple chunks bananas in quarters

· frozen ginger or fresh

· lemons/fresh ginger/cucumbers/celery and spinach in the fridge

· non-dairy milks and coconut water

(37:06)

Freezer Food Prep Tips

Many of the supermarkets sell FROZEN SMOOTHIE PACKS which include a mix of fruits and sometimes veggies like avocado and spinach – they make a good smoothie base, all you have to do is take your portion out and then you can add the other ingredients.

If you have a robust blender you may be able to blend frozen fruits and veggies. An added bonus is that your smoothie will be chilled from the frozen fruits/veggies.

You may wish to make your own SMOOTHIE POUCHES for the freezer and then freezer add liquid and blend, or blend and freeze your smoothie liquid and store in a beaker in the freezer then take with you and defrost on the go. Both options work well if you like to batch food prep.

(39:03)

Our GO TO Smoothie Recipes – personal favourites

Karen’s Banana Berry Smoothie

“Mine is VERY simple. I have a banana or some berries, a protein powder and almond or coconut milk and that is it…Oh, on occasion I may have avocado or spinach, but it is rare. I tend to only have smoothies around my training, hence the bananas and Protein Powder”

Aileen’s Green Mango Smoothie

“Made with protein powder, frozen mango chunks, spinach and almond milk. Super easy, I always have ingredients in the kitchen so it’s an easy favourite ….

If I have a bit more time, I’ll make a green juice with cucumber, celery, lemon and ginger as my liquid, then I’ll add avocado, green leaves, green frozen peas, pomegranate seeds and a scoop of protein powder – really zingy taste and the avocado makes it silky smooth”

42:25)

When buying a pre-made fresh smoothie in a shop or café – remember to check out the ingredients!

There are many “fresh pre-made smoothies” or made for you smoothies available in shops or cafes – it’s always best to check the labels or ingredients on menus so you know what you’re getting – often they are too sweet and not balanced.

(46:14)

Pre and Post Fueling and Therapeutic Smoothies to support recovery and health conditions

PRE-RUN FUELLING

Ideally you should be including quick release carbohydrates in the 30-60 minutes before a run and also you would not wish the smoothie to be too high in fibre as this may be difficult to digest prior to running. One of our favourite pre run recipes is:

Banana Berry (Pre Run)

1 banana
1/2 cup fresh or frozen blueberries
1/2 cup natural unsweetened yogurt
1/2 to 1 cup almond milk
1 teaspoon of honey

Beetroot and Coconut

· 1 small raw beetroot chopped

· 1 small apple or ½ cup fresh or frozen pineapple

· ½-1 cup coconut milk

· 1 teaspoon of honey

POST RUN RECOVERY

Post run our aim is to replenish glycogen and electrolytes, ideally taking nutrition on board within 30 minutes of completing run.

Watermelon Recovery (Post Run within 30 minutes)

2 cups chopped watermelon
1/2 cup kefir or natural unsweetened yogurt
1 cup coconut water
1 teaspoon of honey

Pina Colada Calmer (Anti-Inflammatory Post Run within 30 minutes)

· 1 cup fresh or frozen pineapple

· 1 small banana

· 1/2 cup spinach

· 1-2 cups almond milk

· 1 tablespoon chia seeds

· 1 teaspoon ground turmeric

· ¼ teaspoon ground cinnamon

· ¼ teaspoon ground ginger

TIP: If you want to have this smoothie later i.e. not as your immediate post run QR CHO snack - it would be a good idea to add some protein to get a balance of Carbohydrate:Protein for optimal recovery

Therapeutic Recipes

Using a smoothie to support bone health or tissue health would be a great support when recovering from an injury – the anti-inflammatory Pina Colada Calmer would be good or for …

BONE HEALTH

Calcium, Vitamin K, magnesium and Potassium are all vital for bone health

Bone Builder Smoothie

· 1 cup spinach/kale (Calcium, Magnesium and Vit K)

· ¼ cup Cashews or Almonds (Magnesium)

· ¼-1/2 cup papaya or banana (Potassium)

· ¼ Avocado

· 1-2 cups of non-dairy milk or coconut water

TISSUE HEALING

Runners are at risk of soft tissue injury affecting our muscles, ligaments and tendons……and recovery can be slow … we talked about this in Episode 26 Nutrition for Soft Tissue Injury

There are 3 phases to support when supporting tissue healing

1. In phase 1, nutrition is important in helping prevent chronic inflammation setting in. But, this said, the ACUTE inflammatory cascade is IMPORTANT in the overall healing process. So, including ingredients rich in Magnesium (dark green leafy vegetables), Bromelain (enzymes found in papaya and pineapple) and anti – inflammatory agents such as curcumin (turmeric) and gingerol (from ginger).

2. 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. Focusing on building collagen will support this phase (nutrients such Vitamin C, manganese, and continuing to manage inflammation with nutrients such as omega 3 fatty acids and protein to help build and repair.

Vitamin C is important in the regulation of collagen synthesis e.g., red bell peppers, cruciferous vegetables like broccoli and kale and variety of berries
Manganese activates collagen-producing enzymes and is also known to protect collagen from damage e.g. nuts and seeds
Omega 3 will help in the continuation of inflammation reduction, and supports laying down of collagen in soft tissue. For smoothies add ground flax seed or walnuts
Protein is important for enhancing wound healing, consider a whey protein powder as it is rich in the amino acid glutamine, which is needed for collagen production.
Zinc – low levels is thought to delay wound healing

3. 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 minimising the chances of re-injury.

(59:36)

KEY TAKE AWAYS

1. Smoothies may be a good addition to a runners food plan so long as they are

Nutrient dense and made of natural ingredients
Have a balance of Macro and Micro Nutrients in line with plate balance concepts or training strategy

2. Making a smoothie can be a time saver and may be used as a meal replacement, addition or as a snack – remember to consider the energy (calorific value of a smoothie) within your overall energy requirements

3. Be prepared – all you need is a blender and some everyday ingredients in your store cupboard and freezer

4. Smoothies are great to take to work or travel with if you prepare in advance

5. Experiment with recipes and create your own favourite GO TO Smoothie recipes and taste test and adjust to get it right for you

6. Smoothies can be designed for pre and post fueling, for meal replacements and to support recovery from injury

7. As nutritionists we’d look at your WHOLE FOOD PLAN and add some therapeutic supplements for injury recovery process. Including a nutrient dense smoothie perhaps with additional supplements included is a great way to support your healing process

Related Topics:

Nutrition Basics For ALL...

HWHR Designing Your Personalised Nutritional Blueprint

Thu, 22 Jul 2021 07:00:00 +0100

Designing Your Personalised Nutritional Blueprint

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

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

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

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

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

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

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

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

Healthy Woman Healthy Runner Collection

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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 recorded on a Healthy Woman Healthy Runner Nutrition Blueprint includes:

HOW MUCH TO EAT – foundations

· your MACRO requirements based on your body composition

· your ENERGY intake requirements (based on your body composition and activity levels – training days and rest days) calories/athlete plates/portion sizes

WHEN TO EAT – to support blood sugar balance (energy, stress and female hormones, body composition) and fuelling training

THERAPEUTIC FOODS for female health and other health conditions

SPORTS SPECIFIC FOOD requirements for your weekly run training plan.

(17:37)

Running for Results - We are thinking about PB? Distance? Speed? Endurance, Energy and Recovery

It’s time to optimise your running results using nutrition as your secret tool to give you the edge!

All the nutritional foundations are in place and it’s time to fine tune your food plan and add in sports specific nutrition for your current running plan or as you progress through to your next level training.

Specific Nutrition for your running goals and training plan will include:

· Macronutrient requirements for the training level you are working at it may be that on heavy training days we suggest you adjust your carbohydrate intake overall or just on specific training days

· We will adjust your ENERGY REQUIREMENTS (that means how much food you are required to eat- calories) based on your current body composition and current energy expenditure. Again, this may be overall or on specific training days

· We’ll suggest athlete plate balance specific to your training days alongside nutrient timing pre, during and post training and racing

· We coach clients through designing eating plans for the different types of training days they have

On the blueprint document we detail MACRO and ENERGY REQUIREMENTS for a REST DAY, an EASY TRAINING DAY, A MODERATE Training DAY and a HARD TRAINING DAY.

(20:28)

It’s important balance your energy intake with your energy output

Your macronutrient requirements are key for performance, body composition and recovery and injury prevention and healing – so getting it right for every phase of your training will give you an edge. ALSO Eating ENOUGH for your training is an art, a skill, and vital to fuel your training especially as your distances and endurance intensities increase.

Learning how to adapt your energy intake for different levels of training and racing will help you achieve optimal results and will also protect against RED-S Relative Energy Deficiency in Sport. Having a Personalised Nutrition Blueprint will help you do all of this is a simple way.

(21:59)

Key Takeaways

1. Everyday Nutrition will promote good health, fuel easy training and may protect against developing ill health and chronic health disorders.

2. Personalised Nutrition promotes OPTIMAL health and underpins PEAK PERFORMANCE.

3. Designing your Personal Nutrition Blueprint will give you a POINT OF REFERENCE DOCUMENT so you’ll always know what, when and how much to eat for your personal health and running goals …

4. The key information recorded on Personal Nutrition Blueprint includes:

Health and Running Status and Health and Running Goals

HOW MUCH and WHEN to eat based on your body composition and energy requirements for everyday nutrition and easy training based on your body composition targets

Foods to support specific health goals

HOW MUCH to eat, WHAT to eat AND WHEN to eat to support specific running goals and training

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.

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

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

Eating Enough to Run?

Ouch.....Shin Splints

Thu, 15 Jul 2021 07:00:00 +0100

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!!

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 in shin splints.
Body fat – high fat to muscle ratio
Fitness level – beginners more prone
Sports-related factors – running too fast for your potential, making training errors, increase in training (distance/intensity/duration)
Type of running e.g. hill running
Running terrain e.g. road running
Diet – optimal and anti-inflammatory approach

(31:29)

FEMALE FACTORS:

Women experiencing more hormonal fluctuations
Women experiencing more biomechanical abnormalities.
Different running kinematics (effects on joints of running – esp ankle/knee/hip)
Female nutrition is also thought to be linked to an increase in prevalence possibly due to the fact that more females tend to suffer from disordered eating and eating disorders….although this was not confirmed in any of the literature I read.
Women may be more prone to overstriding – especially if training with men – this was suggested in a study looking at naval recruits where the women and men train together.

(37:05)

Thinking about some nutrition and lifestyle factors to help prevent shin splints occurring.

Lifestyle Factors to consider include:

Foot and gait analysis - as a preventative measure. Many specialist running shops will complete gait analysis, which will help you choose the correct running shoes for your running style e.g. if you overpronate inwards or outwards
Choose running shoes appropriate for your running terrain e.g. road running, trail running …do you run mostly on road? On trails? On rocky ground? On sand maybe if you live by the sea? The appropriate running shoe could be supportive of your running mechanics
If you run on different surfaces -swap your shoes to support the terrain
Body composition: Aim to achieve, an appropriate weight for your height

Nutritional factors to consider include:

Energy availability -ensuring you eat appropriately for your training load
Optimal Vitamin D intake – insufficiently is linked to: increased bone turnover, potential accelerated bone loss, and increased fracture risk as well as increased risk of shin splints occurring
Optimal Calcium intake – for bone health. Vitamin D is required for optimal absorption, and utilisation of calcium, so if vitamin D levels are compromised, so will calcium levels be limited. It is really important to have those two in balance and at optimal levels.
Anti-inflammatory diet – Mediterranean style of eating is the gold standard anti-inflammatory food plan.
Including anti-inflammatory nutrients in the diet regularly e.g.

Essential fatty acids (predominantly found in oily fish)
Curcumin (found in turmeric)
Gingerol (found in fresh ginger)
Bromelain (an enzyme found in pineapple)

(51:51)

KEY TAKEAWAYS:

The medical term for shin splints is Medial Tibial Stress Syndrome). 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 towards the foot)
Between 13.6% to 20% of runners are thought to experience shin splints at some point and it is thought to be more prevalent in middle to long distance runners as well as sprinters,
Pain is the key symptom. Initially being felt at the beginning of the run and disappearing as the run progresses, but then reappearing following exercise.
BUT….as the shin splints worsen the pain persists DURUNG the run AND for several hours afterwards.
If left unaddressed and untreated shin splints could develop into a stress fracture
There are many risk factors for the development of shin splints, some of which are within our control and others which are outside our control
It is important to address the ones within in our control to help reduce the risk of them developing e.g. weight/body composition, gait (although this may not always be modifiable), training (too far, too fast), running terrain (sand, trails)
Females are at increased risk of developing shin splints, although the reason for this has not been fully determined
There are many nutritional and lifestyle factors you could consider to prevent their development e.g. an anti-inflammatory diet, optimal intake of the nutrients Calcium and Vitamin D, weight loss, foot/gait analysis.
Finally, remember……..if shin splints do occur they are thought to be largely benign and self-limiting

Related Episodes:

Heart Healthy Running

Endurance Running and 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.

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

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

Food Focus Chocolate for Runners

Thu, 08 Jul 2021 07:00:00 +0100

Food Focus on Chocolate for Runners

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

Our discussion will cover:

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

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

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

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

SHOW NOTES

(01:47)

A little about cacao!

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

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

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

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

(06:25)

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

Polyphenols

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

Increase vasodilation and blood flow to working muscles

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

Increase Your Aerobic Capacity

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

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

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

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

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

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

However, a review in 2019 looked at the effects of cocoa polyphenols on exercise-associated tissue damage and impairment of exercise performance and found acute, sub-chronic, and chronic cocoa polyphenol intake may reduce exercise-induced oxidative stress but NOT INFLAMMATION, while mixed results are observed in terms of exercise performance and recovery.

This review was based on thirteen randomized clinical trials on cocoa ingestion that involved a total of 200 well-trained athletes, but interestingly no female athletes.

They concluded that inflammation provoked by physical activity is directly related to the intensity of the effort, if the exercise bout is excessive in terms of intensity and/or duration, the human body may need some external “aid” to activate the recovery process.

This is the interesting bit ….

The anti doping agency has a list of forbidden substances issued and continuously updated, leaving many possibilities open for the introduction and use of non-doping supplements.

A number of substances of vegetal origin have been PROPOSED as potential tools to delay fatigue onset during physical activity and/or to promote the recovery process.

Chocolate and cocoa polyphenols are among these substances!!!

It’s thought that dark chocolate may act as an ergogenic support due to its richness in saturated fat and sugar, but being also rich in theobromine, and caffeine, it might directly act as a stimulant on the central nervous system.

So, watch this space!! Chocolate is regarded as food but if these nutrients were formulated as a supplement they may be banned!

(15:18)

How does dark chocolate promote feel good feelings?

Cacao contains an amino acid called TRYPTOPHAN that your brain uses to produce the neurotransmitter SEROTONIN, which can increase feelings of overall happiness. Serotonin is the feel-good chemical and influences your mood. Serotonin levels increase with the amount of cacao, so darker chocolate, or raw cacao gives you the most effect.

Also contained in dark chocolate is PHENYLETHYLALANINE (PEA) - a chemical that increases dopamine secretion in our bodies.

Dopamine is known as the happy hormone - It controls mental and emotional responses but also motor reactions.

Another plant compound in cacao is THEOBROMINE - it’s a mild stimulant similar to caffeine. It produces a “high” that people experience after eating dark chocolate. It is a vasodilator (widens blood vessels, therefore increases oxygen and decreases blood pressure- also why it’s an aphrodisiac.

If you are a dog owner you’ll know that chocolate is toxic for them – it’s due to the theobromine – dogs are not able to metabolise it so it can build up to toxic levels and can be fatal.

(20:02)

Mineral Content of Dark Chocolate

Cacao contains many minerals such as magnesium, copper, manganese, phosphorus, Iron, potassium and zinc.

Key role of minerals

· A healthy vascular function is dependent on several minerals such as magnesium, copper, potassium and calcium

· Magnesium is a cofactor in protein synthesis, muscle relaxation, and energy production

· Copper is a cofactor for a number of enzymes and is required for processes, including iron transport and glucose metabolism

· You could almost regard cacao as a multi mineral food source

(24:24)

Recipe and menu ideas on how chocolate may be added as part of your meal plan ….

The key ingredients to use are cacao powder and cacao nibs. Cacao butter is mostly for making homemade chocolate.

• Cacao and Black Cherry Smoothie – any time of the day usually with a scoop of protein powder and some non-dairy milk, a large teaspoon of cacao powder and a cup of frozen black cherries. It’s thick and creamy and you get and intense chocolatey taste – if you need more sweetness add a teaspoon of honey or ¼ banana

· Hot chocolate almond milk drink as a post run recovery drink

· Trail mix of Cacao Nibs, Goji Berries and Pumpkin Seeds which go very well with a cup of liquorice tea as an afternoon snack

· Chocolate orange protein balls - nuts/seeds/coconut oil alongside cacao powder and orange essence

· Flapjacks drizzled with chocolate

· Nut Butter Cups – using tiny paper cup cases – you put a walnut in each paper case, then you melt dark chocolate with a nut butter and spoon it over the walnuts in the cup – then chill and then serve

· Cacao Chia Pudding – mix dry chia seeds with some cacao powder then soak in a non-dairy milk like almond or coconut – make in individual pots – easy to have as part of a meal or a snack

· Chocolate Beetroot Brownies – a very intense flavour so you only need a small square, serve with Greek yoghurt and blueberries

· Chocolate Almond Orange Cake – no flour just ground almonds, eggs, cacao powder and coconut sugar – lovely treat as a dessert.

(31:20)

How do we choose a good quality chocolate bar?

We suggest you apply the same principles we advise when choosing any foods:

· ORGANIC means you can be assured that ingredients have been farmed without exposure to pesticides

· Choosing a FAIR TRADE AND ETHICAL SUPPLIER will ensure that the farmers have not been exploited and have been paid fairly and that the packaging of the chocolate is plastic free and may be recycled. Remember we are always looking for plastic free to minimise exposure to xeno oestrogens which are endocrine “hormonal disruptors”

· Choosing a RAW Chocolate – means the cacao bean will not have been heated to high temperature so will have retained a high level of nutrients than highly processed beans – RAW would be a good choice

· INGREDIENTS – look at the label– the fewer the better – will probably list CACAO SOLIDS – look for 70% or higher 90-100% is best, then you may see FRUIT (often dried or powdered) OR NUTS LISTED AND FLAVOURING MAY BE SUGAR, SALT OR SPICE or an essential oil

· SUGAR – it’s important that a natural sugar has been used – you may see coconut sugar/syrup or I use maple syrup for homemade chocolate

Chocolatiers are artisans and take great pride in the source of their ingredients so check out their websites and they’ll explain about the ingredients they have included.

(36:09)

Green and Black – they are a good budget choice and available in most shops – choose bars in their 70% and 85% cacao and labelled as organic and fair trade – beware not all their bars are of this quality. https://www.greenandblacks.co.uk/

Pana Organic chocolate – they advertise as handmade, organic, vegan, gluten free, dairy free, soy free and refined sugar free. Made in Australia – they don’t list all the ingredients on packaging but you’ll find on their website that everything is organic and ethically sourced. https://pana-organic.co.uk/

Tony’s - https://tonyschocolonely.com/uk/en - their founder based business on ethics – he wants the world to buy slave free chocolate. We would only recommend the 70% cacao dark chocolate variety….not all of the other flavours are very healthy!!

Conscious Chocolate are RAW and handmade in UK – high quality ingredients - free from gluten, soya, dairy and refined sugars. They do an 85% dark, the flavoured tend to be around 65% - also they do small 30g bars. https://consciouschocolate.com/collections

Raw Chocolate Company have a good range of ingredients to make homemade chocolate as well as chocolate bars and products – when buying their products do check labels as sometime cacao % isn’t as high as we’d recommend. https://www.therawchocolatecompany.com/collections/all

Om Bar is in many shops so easily found and RAW ORGANIC VEGAN FAIR FOR LIFE and a wide range of bars with high Cacao % and some of their bars contain added Lactobaccillus Acidophillus (good gut bacteria – not sure how effective it is??) Also they have a range of bar sizes and buttons. They have this great tool on their website where you can use a sliding scale of cacao % from sweet and creamy to dark and intense to choose your chocolate - hours of fun! https://shop.ombar.com/collections/pure-chocolate

80UltraNoir - during our research we found a wonderful supplier https://www.80noirultra.com whose founder Carole Armitage, is an experienced endurance runner as well as a chocolatier and she has created a range of bars to support runners .The chocolate is combined with other natural ingredients such as ginger, brazil nuts, cinnamon and chilli to fuel performance and recovery and help to aid muscle recovery, boost energy and soothe stress. We have some on order so will let you know what we think of them!

(44:57)

Key Takeaways

1. Cacao is a powerful source of nutrients including flavonoids, a wide range of minerals

· Flavonoids (epicatechin, catechin, and procyanidin) which are cardio protective and have anti-oxidant properties, also increases vasodilation and blood flow to working muscles, and supports an increase in aerobic capacity

· The mineral content of cacao helps to support a healthy vascular system

· Cacao promotes production of serotonin, the feel-good chemical and influences your mood.

· Cacao contains PHENYLETHYLALANINE (PEA) - a chemical that increases dopamine secretion which promotes feelings of happy emotions

· THEOBROMINE in cacao, acts as a mild stimulant similar to caffeine, giving you a “high” feeling

2. When choosing dark chocolate products choose those with a high cacao content – ideally over 70% cacao for therapeutic benefits.

3. We encourage you to choose chocolate suppliers who use organic ingredients which are ethically sourced.

4. Enjoy good quality dark chocolate knowing that it is not harmful and will add to your nutritional status and perhaps your running performance and recovery.

Related Episodes:

Smart Food Prep 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.

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

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

https://www.bonappetit.com/recipe/radishes-with-creme-fraiche-and-furikake

FOOD FOR ... Summer Running

Thu, 01 Jul 2021 07:00:00 +0100

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

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 LYCOPENE, which is an antioxidant and the redder a tomato is the more lycopene it’ll contain. It’s a fat-soluble nutrient so eating your tomatoes alongside some olive oil would be a great way to maximise absorption. Cooked or canned tomatoes contain more lycopene than fresh.

Tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer – there are lots of research papers to support this.

There a few small studies looking at the benefit to athletes of consuming tomato juice on a regular basis to reduce inflammatory markers.

Tomatoes are also rich in Vitamin C, E, B9 and K. They also contain calcium and potassium and another anti- inflammatory agent Naringenin which we talked about in E 32 Food for Metabolism.

(22:42)

Menu ideas for tomatoes include: roasted with garlic, salad caprese with mozzarella, gazpacho, summer tomato soup, spicy tomato juice, salad side dish, tomato granita

(28:16)

Watermelon: Key Nutritional Properties

As the name suggests watermelon is 95% water but it also contains lots of important nutrients– Vit C, Beta carotene which converts to Vit A, Potassium B5, Copper, Lycopene - actually very similar to the nutrient content of tomatoes!

It also contains CITRULLINE – which is a non-essential amino acid (meaning the body can make it) – we know that usually amino acids are used to make protein but with regards to citrulline it’s a pre curser to L-arginine improves blood flow. It does so by creating nitric oxide (NO), a gas that helps dilate blood vessels. It’s also thought that Citrulline may stimulate muscle protein synthesis important to a runner. We all love the sweet taste of watermelon which is due to the combination of sugars such as glucose, sucrose, and fructose.

The seeds of watermelon are enriched with protein, fat, and moderate levels of iron and zinc.

Watermelon has been used to support cardio-vascular diseases, obesity, diabetes, ulcers, and various types of cancers.

(31:12)

A 2013 study of seven athletes were supplied with 500 mL of natural watermelon juice (1.17 g of l-citrulline), enriched watermelon juice (4.83 g of l-citrulline plus 1.17 g from watermelon), and placebo. Both watermelon juices helped to reduce the recovery heart rate and muscle soreness after 24 h. Their conclusion was that drinking watermelon juice post-run helped to lessen postexercise muscle soreness. Drink the juice straight or add the juice to your favorite smoothie recipe.

In 2019 a systematic review and meta-analysis was conducted to determine the effect of citrulline supplements on the post-exercise rating of perceived exertion (RPE), muscle soreness, and blood lactate levels. The analysis included 13 eligible articles including a total of 206 participants. The most frequent dosage used in the studies was 8 g of citrulline malate.

The results support the effectiveness of citrulline supplements in lowering Rating of Perceived Exertion and muscle soreness. Athletes may benefit from ingesting either L-citrulline alone or C Malate 1 h before exercise to resist fatigue or relieve muscle soreness. Citrulline supplements are especially recommended for power and strength athletes for them to adequately recover and subsequently train at their desired intensity level. Further evidence is needed to confirm the efficacy of citrulline supplementation among endurance athletes.

(34:47)

A large chunk of melon around 2 cups of fruit will provide around 21g of carbohydrate in the form of glucose and fructose. So, a refreshing slice of watermelon as a post run recovery snack will help replenish carbohydrates as well as helping you to rehydrate. If you also wanted to add some protein to support recovery adding some Greek yoghurt would be an easy option.

Menu ideas for Watermelon include: Feta and mint salad, cooler smoothie, granita, chunks of slices and ice lollies.

(39:16)

Radishes – Key Nutritional Properties

Radishes are spicy, peppery little root vegetables, part of the cruciferous family and are low in calories, provide some fibre and are a good source of vitamin C, folate, vitamin B6, potassium, manganese and calcium. They contain antioxidants called anthocyanins which help give radishes their bright range of colours.

As a Cruciferous vegetable they contain glucosinates, which are sulphur containing compounds. Glucosinolates play a role in regulatory functions for inflammation, stress response, detoxification, and antioxidant activities, and they have antimicrobial properties. Although they are tiny, they do play a similar role to other cruciferous and brassica type vegetables like broccoli, cabbage, cauliflower. Unsurprisingly we didn’t find any sports related research looking at radishes, however they are a lovely seasonal summer vegetable which will add value to our nutritional status.

(43:03)

Menu Ideas for Radishes include: In salads or with a dip, sauteed or roasted with garlic and herbs, served with Crème fraiche and Furikake and Potato Fennel and Radish salad.

Recipe Ideas from Bon Apetit

I found a lovely website https://www.bonappetit.com/recipes/slideshow/radish-recipes

https://www.bonappetit.com/recipe/potatoes-with-fennel-and-radish-salad

https://www.bonappetit.com/recipe/sauteed-radishes-with-bacon

(48:05)

Our suggestions for a one-day menu plan.

(50:45)

Key Take Aways from todays episode:

1. The key nutritional properties of NEW POTATOES are a great source of carbohydrate to help fuel performance and recovery. They also contain Vitamin C important for collagen and iron absorption, B6 for carbohydrate and protein metabolism, they also include Potassium and carotenoids.

2. The key nutritional properties of TOMATOES are lycopene, Nariginen as well as several micronutrients this will support anti inflammatory actions and a few small studies have indicated the benefit to athletes of consuming tomato juice on a regular basis to reduce inflammatory markers.

3. The key nutritional property of WATERMELON is citrulline to help promote muscle protein synthesis, due to its high water content watermelon is also a great food to support hydration status.

4. The nutritional properties of RADISHES are related to it being part of the cruciferous family of vegetables, we talked about glucosinolates and how they play a role in managing inflammation, stress response, detoxification, and antioxidant activities – all important for a mid life female runner.

Related Episodes:

Food For ... Metabolism

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.

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

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

Ep21 Bone Health for Runners Part 1

FOCUS ON....Magnesium

Thu, 24 Jun 2021 07:00:00 +0100

FOCUS ON....Magnesium

Introduction:

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

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

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

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

Muscle function
Glucose metabolism
Energy production

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

Diet
Stress
Medication
Age

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

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

SHOW NOTES

(04:13)

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

Muscle function
Glucose metabolism
Energy production

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

(08:06)

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

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

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

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

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

(17:39)

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

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

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

(24:10)

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

Risk factors within our control include:

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

Risk factors outside of our control include:

Age – older individuals thought to have a lower magnesium intake
Certain health conditions e.g. inflammatory bowel disease – interferes with digestion and absorption of magnesium

(33:26)

Female Factors:

The recommended daily intake of Mg, which is lower for women than men as we mentioned earlier i.e. 300mg for men and 270mg for women – this is for adults aged 19 to 64yrs.
Some studies state that an Increased daily intake of Mg for runners (all runners, not just females) could be important, however currently there is not a recommended daily intake…although I did mention earlier that it is thought athletes may require 10%-20% more Mg than the general population due to potential losses through sweat and the demands of exercise. I would recommend working with a nutrition professional as they would be able to help personalise an individual’s Mg needs. Aileen and I would certainly be able to support anyone who would like or needs professional support.

(35:21)

Let's take a look at what you can do nutritionally to support optimal magnesium status:

1) Reduce the intake of foods and beverages that could inhibit Magnesium absorption

2) Increase the intake of foods rich in Magnesium e.g.

Dark green leafy vegetables (esp spinach, kale and Swiss chard)
Nuts and seeds (esp. almonds, cashews and pumpkin seeds)
Sea vegetables e.g. Nori and Kelp
Dark chocolate – choose one with at least 70% cacao solids

3) Reduce intake of (or ideally remove) caffeine, alcohol and fizzy drinks

4) Be mindful of overall fluid intake to avoid overhydration

(43:27)

There are some lifestyle approaches to supporting magnesium status including:

Magnesium salt baths – Epsom salts could also be used
Magnesium body lotions and sprays – small amounts may be absorbed through the skin
Supplementation – may be required, but it is recommended you test first so that supplements can be targeted

(47:26)

Key takeaways:

1) Just as a reminder Magnesium is an essential mineral, that is….it MUST be provided from our diet as the body is unable to synthesise it.

2) Mg is known as the “universal mineral” and is known to be involved in over 300 metabolic reactions as a mineral but also a co-factor in enzymatic reactions.

3) Mg is important for a runner because it is influential in energy production, glucose metabolism, and muscle contraction…to name the ones we have discussed today; however Mg is thought to support exercise performance in many other ways both directly and indirectly.

4) Mg insufficiency or deficiency COULD affect running performance due to:

Fatigue – linked to poor energy production.
Muscle weakness and damage – due to poor muscle function
Reduced glucose breakdown – leading to poor energy production
Muscle cramps and twitches and Restless Leg Syndrome – as a result of poor muscle function and compromised neural pathways.

5) There are many risk factors for compromised Mg status, some of which are within our control and others outside of our control.

The ones within our control include: diet, stress, exercise, possibly some medications
And ones outside of our control include: Age, certain medical conditions (Crohn’s, kidney disease) and certain medications.

6) We CAN take control of our diets to help increase Mg availability. Some changes to consider include:

Reducing your caffeine, alcohol and fizzy drink intake
Drinking sufficient water, but not overhydrating
Increase your intake of DGLV, nuts and seeds, wholegrains and…not forgetting…dark chocolate.

7) Finally, if you think low Mg may be an issue for you then we recommend you have your levels tested and then work with a professional who will address YOUR needs. Remember Aileen and I are available to support you if required.

Related Episodes:

Ep24 Bone Health for Runners Part 2

Ep52 FOCUS ON Calcium

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.

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

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

https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/women-and-alcohol

Alcohol and Running - is it ok?

Thu, 17 Jun 2021 07:00:00 +0100

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

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 someone who has lots of alcohol- free days – the key would be to sip over a few hours

To reduce short term health risks from single occasion drinking episodes to a low level is to reduce them by:

1. limiting the total amount of alcohol you drink on any single occasion

2. drinking more slowly, drinking with food, and alternating with water

(16:29)

Drinking alcohol the Mediterranean way

Research around the Mediterranean Diet indicates low-to-moderate consumption of wine, mainly red, during meals may be beneficial to health – low to moderate ranging from 50ml – 150 – 300ml per day depending on what study you read. Key being to be following Mediterranean food plan and drinking with your meals and not outside of meals. It’s thought that the polyphenol contents of wine that is the protective nutritional element.

(17:54)

The short-term health impacts of chronic alcohol consumption and how do they affect a runner?

· Dehydration - alcohol is a diuretic, alcohol intake can lead to dehydration (anyone who has ever suffered from a hangover knows this). Studies have shown alcohol may also decrease uptake of glucose and amino acids by the skeletal muscles, adversely affects the body’s energy supply, and impairs metabolic processes during exercise.

· Disturbed sleep – drinking alcohol before bedtime often leads to sleep disturbances – as alcohol is a diuretic you may have to go to the toilet more during the night, alcohol may also dysregulate your blood sugar balance overnight. Often your sleep cycle may also be disrupted so you don’t get the rest you require which may impact on your training and energy levels the following day

· Hangover – may slow down your reactions so you may be more at risk of injury – it goes without saying hangovers and running do not mix! Potentially, if you are dehydrated before you run, your brain may be slow in function, you may have a slower reaction time, your co-ordination may not be optimal, your technique may not be as it should be, all of which may lead to a risk of injury.

(21:27)

Longer-term health and performance impact of chronic alcohol consumption on endurance runners.

The American College of Sports Medicine (ACSM) is fairly clear on its view on alcohol and its effects. Their guidelines state the following; “Acute alcohol ingestion is not associated with improvement in exercise capacity and may decrease performance levels; the consumption of alcohol may perturb the body’s temperature regulation mechanisms during exercises particularly in a cold environment.”

Some areas that we’d be particularly concerned about are:

· Body composition changes – alcohol mostly is full of empty calories i.e. not really adding any nutritional value, and excess calories will get stored as fat particularly around the stomach area. Most runners are aiming for a lean body composition. Also drinking alcohol may lead to blood sugar dysregulation which drives cravings and overeating.

· Muscle building and repair – alcohol impairs muscle protein synthesis

· Negative impact on immune system – alcohol consumption suppresses the immune system meaning that you are at a higher risk of infection and if you sustained an injury you may not heal quickly and optimally.

(23:59)

Female Factors

Pregnancy - Drinking in pregnancy can lead to long-term harm to the baby, with the more you drink the greater the risk. These include a range of lifelong conditions, known under the umbrella term of ‘foetal alcohol spectrum disorders’ (FASD). The severity and nature of this are linked to the amount drunk and the developmental stage of the foetus at the time. If you are pregnant or think you could become pregnant, the safest approach is not to drink alcohol at all, to keep risks to your baby to a minimum.

Men vs Women - drinking within the low-risk guidelines, overall levels of risk are broadly similar for men and women; although the risks of immediate harms such as deaths from accidents are greater for men; longer term harms from illness are greater for women.

National Institute on Alcohol Abuse and Alcoholism say research shows that alcohol use and misuse among women are increasing:

· Studies show that women start to have alcohol-related problems sooner at lower drinking levels than men. On average, women weigh less than men. Alcohol resides predominantly in body water, and pound for pound, women have less water in their bodies than men. This means that if woman and a man of the same weight drink the same amount of alcohol, the woman’s blood alcohol concentration (BAC, the amount of alcohol in the blood) will tend to be higher, putting her at greater risk for harm.

· Women of all ages have less lean muscle mass than men, making them more susceptible to the effects of alcohol. There is an age–related decrease in lean body mass and the resultant decrease in total body mass increases the total distribution of alcohol in the body.

· Women have less lean muscle mass than men throughout adulthood and, therefore, are less able to metabolise alcohol throughout their lives, more so as we get older.

· Liver enzymes that metabolise alcohol become less efficient with age. Compared with younger adults, and with older men, older women have an increased sensitivity to alcohol.

https://www.niaaa.nih.gov/sites/default/files/publications/Women_and_Alcohol.pdf

https://pubs.niaaa.nih.gov/publications/arh26-4/308-315.htm

(30:45)

How long before a race should you stop drinking alcohol?

There is no specific guidance, alcohol affects different people in different ways, however we’d say remember you have put a lot of thought and effort into preparing for a race and being in your best health before a race is going to help you get your best performance. You want to have good quality sleep, feel energised, have a robust immune system, have an optimal hydration status and be fully alert. We’d say only to ever drink moderately and ideally stop 1-2 weeks before an important race event if you want optimal performance.

If you choose not to stop alcohol in the run up to a race then obviously drinking alcohol the evening before a race is NOT RECOMMENDED!! Sometimes pre-race get togethers can lead to having an alcoholic drink and if you fall into that then YOU MUST ensure you are adequately hydrated – before bedtime and the next morning before your race.

Having a celebratory drink after a race or a training session

Drinking alcohol post-race or post exercise may affect your muscle glycogen recovery levels. Post exercise, your body will be looking to rapidly replace the glycogen that was used up during your run. Normally eating healthy carbohydrates would replenish glycogen. However, if you drink alcohol at the expense of eating healthy carbs your muscle glycogen stores may fail to replenish which means recovery is going to be impaired.

Remember we said alcohol is a diuretic, it should be limited immediately after exercise when rehydration is important for recovery.

Ideally, it's best to wait for a couple of hours or more after a race or training run before you indulge in alcohol. So best to rehydrate and ensure you have replenished lost body water and electrolytes before hitting the bar or opening a bottle!

Be careful not to overdo it especially following a race … if you’ve cut down on alcohol during training, you may find that your tolerance to alcohol is lower than it was when you started your race training. If you're taking alcohol close to the finish line, the dehydration can make you feel the effects of alcohol more quickly. Also, eat some food at the same time so you aren't drinking on an empty stomach.

(39:59)

Lifestyle tips to help manage alcohol consumption

Choose your alcoholic drinks carefully:

Choose good quality, more naturally produced wines and spirits.
Opt for dry wines which have a relatively low sugar content.
Avoid regularly drinking beer, cocktails, soft drink mixers and alcopops - too much sugar results in blood sugar fluctuations which can lead to energy dips, cravings and lack of concentration, all of which will be bad for your race prep and performance
Consider the alcohol content of your drink – check the label
Choose smaller glasses
Drink alcohol with food
Have a large glass of water alongside every alcoholic drink.
When socialising choose a cut-off time during the evening when you’ll stop drinking alcohol
Have some alcohol-free days every week
Don’t bow to peer pressure if you feel it’ll affect your health or performance. Don’t feel pressurised to drink alcohol or to drink more than you wish too just because you are in a group
Use Drink Aware APP to assess your alcohol consumption

Know your units! Very roughly ….

Wine – small 125ml is 1.5 units, 175 ml is 2.1 units, 250ml is 3.0 units

Beer – will vary on strength so on average – bottle 330ml at 5% is 1.7 units and a can 500ml is 2 units and a pint is 2 units.

Spirits – 1 shot 35ml is 2 units – remember you’ll be adding a sugary soft mixer drink too!

Alcopop - will vary but roughly 275ml is 1.5 units

Our Favourite Non Alcoholic Drinks when socialising

· Kombucha with a splash of fruit juice and sparkling water

· Seedlip (non alcoholic botanical gin like) and Tonic

( 51:46)

KEY TAKE AWAYS

The health risks associated with chronic alcohol consumption (over years) include various cancers, strokes, heart disease, liver disease, and damage to the brain and nervous system
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 for women this equates to 6 units of alcohol in a single session
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.
The potential impact of chronic alcohol consumption on a runners performance includes dehydration, disturbed sleep, potential risk of injury, changes to negative body composition, impaired muscle protein synthesis, and negative impact on the immune system.
Cease drinking alcohol if you are planning a pregnancy and also during pregnancy to prevent ‘foetal alcohol spectrum disorders’ (FASD).
When drinking within the low-risk guidelines, overall levels of risk are broadly similar for men and women; although the risks of longer term harms from illness are greater for women.
Preparing for races – consider your race goal and stop drinking alcohol 1-2 weeks ahead of your race – optimise energy and minimise risk of injury and being unwell.
Be cautious regarding drinking alcohol immediately following training or races – rehydrate and replenish glycogen stores with healthy carbohydrates before drinking alcohol
Lifestyle TIPS – include choosing alcoholic drinks with low sugar content, choose lower alcoholic % drinks, control measure of alcohol, drink a glass of water alongside any alcoholic drink and choose to have several alcoholic free days every week.

Related Episodes:

Does Hydration Impair Performance

Race Day Success

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.

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

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

Heart Healthy Running

Thu, 10 Jun 2021 07:00:00 +0100

Heart Healthy Running

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

Diet
Smoking
Stress
Age
Gender

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

SHOW NOTES

(04:57)

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

(06:24)

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

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

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

(17:37)

Discussing the positive effects of running on heart health including:

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

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

Increased cardiac mitochondria - our energy powerhouses

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

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

(25:44)

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

Risk factors outside our control include:

Age
Gender
Ethnicity
Familial history
Genetic predisposition

Risk factors within our control include:

Diet
Activity levels
Smoking
Alcohol
Stress

(31:47)

FEMALE FACTORS:

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 foods such as vegetables, fruits, the low glycemic index, whole grains, and complex carbohydrates (e.g. legumes, so the the lentils, peas, beans), nuts, herbs and spices. It is also rich in the essential fatty acids found in oily fish, and seafood. Red meat is present in the diet but only between 5-10 times per month. A little red wine is also enjoyed.

The DASH (Dietary Approaches to Stop Hypertension) Diet is another eating style that is heart healthy. It is similar to the Mediterranean diet but there is a specific focus on reducing salt and sodium intake to approx. 1500mg to 2300mg.

(50:55)

Additional recommendations to help minimize the risk factors for cardiac dysfunction include:

Stop smoking
Limit alcohol intake
Reduce Stress
Maintain appropriate body composition

(54:36)

KEY TAKEAWAYS:

REGULAR and MODERATE physical activity is very beneficial to heart health and it is thought that as little as around 15mins of physical activity per day could have significant preventative effects towards cardiovascular events e.g heart attack
BUT it has to be acknowledged that running…..long and intensive running…can be deleterious to heart health, especially in mid-life poorly trained male runners
There are many risk factors for cardiovascular disease some of which are outside our control and others that are within our control
It is important for us to acknowledge and change/remove the risk factors within our control e.g. diet, smoking, stress
Dietary changes to consider include following a Mediterranean style of eating and drinking and considering this alongside the DASH diet, which has a specific focus on reducing sodium intake
Lifestyle changes you could introduce include; getting sufficient sleep CONSISTENTLY, stopping smoking (if you do), reducing the stressors in your life
Finally, keep on running….you are already taking care of your heart by running regularly,,,but just remember to maintain MODERATE levels of exercise…or if you are an endurance runner, ensuring you train appropriately. It may be worth investing in a running coach who can personalise your training

Related Episodes:

Ep22 Fuelling the Ageing Runner

Ep38 Food For stress

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.

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

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

https://www.rspcaassured.org.uk/farm-animal-welfare/egg-laying-hens/

FOCUS on Eggs for Runners

Thu, 03 Jun 2021 08:00:00 +0100

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.

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 energy, weak muscles, a sore tongue, pins and needles and depression.

The impact of low B12 status on a runner:

• When you don’t absorb enough B12 from your food to make red blood cells, your body’s oxygen capacity decreases, along with your endurance.

• Some research suggests that athletes with poor or marginal nutritional status for vitamin B12 may have decreased ability to perform high intensity exercise.

• In women specifically, higher B12 levels correlate with enhanced athletic performance. This is likely due to B12’s role in the synthesis of new cells, such as red blood cells, and to its role in the repair of damaged cells as the body rebuilds tissues.

(28:23)

A summary of the key nutrients discussed:

Protein – provides 6.4g of protein per medium sized egg, includes all the essential amino acids including Branched Chain Amino Acids (Leucine, Isoleucine and Valine – important for triggering the muscle building cascade).

Fat – is an essential source of energy, source of energy. It helps absorb fat soluble vitamins, it builds cell membranes and sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation.

Choline – is used by nerve cells to manufacture acetylcholine, signalling muscle cells to contract. Blood-choline levels appear to reduce after 2 hours of endurance running which may contribute to fatigue in marathon runners

B12 – has a vital role in producing and maintaining red blood cells, nerves, and DNA. Deficiency may impact on oxygen capacity and endurance ability.

(34:04)

Eggs are the ultimate healthy FAST Food choice. We chat about our favourite egg dishes for breakfast, brunch, lunch, supper and for snacking.

(43:52)

What if you don’t like an EGG but can eat them as an ingredient in a dish – we share more recipe ideas.

(47:59)

Q. How many eggs should I eat every week? Are there any health risks if I eat them every day?

We talk about research past and present and the discuss the old out of date thoughts about eggs and cholesterol. Our summary is for most people, eating eggs a few times a week will be health promoting, however if you are at risk of cardiovascular disease you may wish to limit your consumption to between 2 and 7 eggs a week as advised by your health practitioner.

As nutritional therapists, we advise people to have a varied diet, so it’s a good idea to choose other foods as well as eggs.

(54:32)

Q. I did a food intolerance test a few years ago and was told I should eliminate eggs from my diet – should I do this forever or can I add eggs back in as I miss eating them?

Eggs are a common allergen and sometimes can be identified as a food intolerance with an IgG Test. People often will take a food intolerance test if they are concerned about investigating symptoms such as digestive symptoms, skin complaints, headaches, fatigue. IgG antibody test will identify reactions to the food and drinks that you are consuming. Often food intolerances are linked to a compromised digestive system meaning you are not digesting foods effectively and the immune system reacts to the food and that causes the symptoms. Removing the food will help dampen down the symptoms and you may feel better. However, it’s always recommended that you investigate and resolve the digestive issues, then after a few weeks or months it may be possible to re-introduce the specific food in small quantities and monitor your reaction. So yes, try a small amount to begin with and build it up slowly, if you get the symptoms back consult with a nutritional therapist – we can help.

To clarify we have been discussing eggs as an intolerance as distinct from an allergy – if you have been diagnosed with an IgE allergy you should not eat that food again.

(57:49)

Q. Should I be concerned about cholesterol in eggs?

In past years there was a lot of discussion about the potential risks of over-eating eggs and how they may contribute to high cholesterol levels.

Research studies in the late 1960’s suggested that cholesterol-rich foods may elevate blood cholesterol and, hence, increase the risk of coronary heart disease (CHD) e.g. (Kannel et al., 1969).

It’s thought this research was weak, as it didn’t take into account other variables such as other foods eaten or pre-existing high LDL cholesterol levels.

Studies undertaken in the last 20 years have concluded that:

• For the general population there is no longer the need to limit egg consumption unless you have (Gray and Griffin, 2009), (FSA),

• Research suggests that one to two eggs daily can be consumed with no effect on endothelial function or total cholesterol (Katz et al., 2005).

• However, individuals diagnosed with diabetes or hypercholesterolaemia may be at increased risk of CVD when egg intakes exceed seven per week (Hu et al., 1999; Qureshi et al., 2007).

• Heart UK advises that people with familial hypercholesterolaemia, a genetic condition where there is increased sensitivity to dietary cholesterol, should restrict their egg intake to 2-4 eggs per week.

SUMMARY is for most people eating eggs a few times a week will be health promoting, however if you are at risk of CVD limit your consumption to between 2 and 7 eggs a week as advised by your health practitioner”

At nutritional therapist we advise people to have a varied diet so it’s a good idea to choose other foods as well as eggs.

Q. I did a food intolerance test a few years ago and was told I should eliminate eggs from my diet – should I do this forever or can I add eggs back in as I miss eating them?

To clarify we have been discussing eggs as an intolerance as distinct from an allergy – if you have been diagnosed with an IgE allergy you should not eat that food again.

Q. There are so many choices of eggs to buy – what is the healthiest?

It’s key to buy the best quality to ensure the best level of nutritional value. Nutritional content of eggs really starts with healthy hens, so how they are bred, looked after and what they eat.

There is lots of information available from Industry Regulators and Reputable Suppliers, in the UK check out:

https://sunrise-eggs.com/eggs-explained/

https://www.laidinbritaineggs.co.uk/

https://www.egginfo.co.uk/egg-facts-and-figures

https://wickedleeks.riverford.co.uk/features/animal-welfare/ethical-eggs-organic-versus-free-range

https://wickedleeks.riverford.co.uk/features/environment-ethics-animal-welfare-organics/flocks-sake-what-makes-ethical-egg

In UK Eggs are classified as:

0 – ORGANIC (always free range and 6 hens per square metre of useable area and a maximum flock size of 3,000 birds

1 - FREE RANGE - hens must have continuous daytime access to runs which are mainly covered with vegetation and a maximum stocking density of 2,500 birds per hectare. The hen house conditions for free range hens must comply with the regulations for birds kept in barn systems, with a maximum stocking density of 9 hens per square metre of useable area.

2 - BARN (In UK this means kept indoors, not as romantic as “barn” description evokes – electric light up to 16 hours a day, a barn may have 4 floors, up to 6000 birds.

3 - CAGE - In the UK battery cages have been replaced by larger, ‘enriched’ colony cages. In the UK, most of the new enriched colony cages are designed to contain between 40 and 80 birds, enabling better use of the space and giving them more room to move around the colony.

Birds tend to sleep on perches and lay eggs in nest box areas which is one of the most important behavioural needs for laying hens. When the eggs are laid they roll onto a conveyor belt out of reach of the birds to await collection.

Food is supplied in troughs fitted to the cages and an automatic water supply is provided. The units are kept at an even temperature and are well ventilated. Lighting provides an optimum day length throughout the year. British Lion Quality eggs produced by hens in cages do not use "farm" descriptions, farmyard / countryside scenes nor pictures of hens roaming freely on the egg box.

Q. How are Organic Hens Fed?

I Organic Hens are fed on non-GM grain or feed and are encourages to forage outdoors means that they get to eat a variety of plants, grubs and insects which adds variety to their diet and helps keep them healthy. Also, the routine use of antibiotics is banned by organic standards. This means hens can’t be fed ABs as a preventative measure to stop them getting ill and instead they can only be used to treat hens if they do get ill.

https://www.soilassociation.org/organic-living/what-is-organic/organic-eggs

Q. Some Egg suppliers advertise Omega 3 enriched eggs – how do they achieve that?

It appears that farmers include sources of omega 3 such as flaxseed and chia seed in the food mix given to hens. Also, some brands advertise that their eggs are fortified with extra Vitamin D. Amounts of these specific nutrients are not listed product labels, so it’s difficult to assess how much they contribute.

Our best advice is to buy your eggs from a reputable farmer or egg supplier and that way you’ll be assured of the quality and nutritional status of your egg.

(1:10:20)

Key Take Aways

Protein – to support adequate intake of the essential amino acids, especially the Branched Chain Amino Acids (BCAAs) may reduce the risk of injury and also support muscle recovery and repair as well as Muscle Protein Synthesis. For a runner, protein is essential for:

• Repair and remodelling of muscle after endurance runs

• Energy production

• Post recovery

• Nitrogen balance (to ensure we are not breaking down muscle faster than we are building muscle)

• 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

Choline to support the production of acetylcholine. It is important for signalling muscle cells to contact. Blood-choline levels appear to reduce after 2 hours of endurance running which may contribute to fatigue in marathon runners

B12 – has a vital role in producing and maintaining red blood cells, nerves, and DNA. Deficiency in runners may impact on oxygen capacity and endurance ability.

We also share lots of ideas on how to add eggs into your food plan and some important insights into choosing eggs.

Related Episodes:

Macronutrients to help runners go faster and longer

Ep6 The 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.

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

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...

Eating Enough to Run?

Thu, 27 May 2021 07:00:00 +0100

Eating Enough to Run?

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

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

SHOW NOTES

(05:18)

Why is it important to discuss this topic?

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

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

(12:50)

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

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

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

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

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

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

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

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

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

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

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

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

(22:56)

Low Energy Availability and Relative Energy Deficiency in Sport (RED-S) are very closely linked, in fact low energy availability underpins the concept of RED-S

(25:38)

It is thought that LEA could impair sports performance via a variety of different mechanisms, which makes sense when you think about the various body systems that are compromised due to LEA. Some include:

Poor recovery from training
Suboptimal physical, psychological and emotional capacity
Impaired muscle mass and function
Compromised glycogen storage
Reduced protein synthesis
Increased risk of illness and injury

(27:50)

FEMALE FACTORS:

LEA is more prevalent in females than males
LEA is more prevalent in women competing in endurance sports (e.g. running, cycling, rowing) and sports where they need to make weight (e.g. gymnastics, dance, rowing, horse riding)
Women are at increased risk of impaired bone health than men as a result of LEA
Disordered Eating and Eating Disorders are more prevalent in women than men…and they are often a precursor to LEA.

(32:09)

What can be done to help prevent a runner developing low energy availability and this RED-S?. Increased awareness comes top of the list because recent surveys have found that less than 50% of health/sports professionals are able to identify aspects of LEA/RED-S. Additionally, only 19% of school nurses could identify the key symptoms. It would also appear that many female athletes think it is normal for active women to have irregular periods and appear to be unaware that menstrual dysfunction could be a risk factor for suboptimal bone health.

Could YOU be at risk of LEA?

Do you frequently train and forget to eat immediately afterwards?
Do you restrict your caloric intake to try and attain/maintain a lean physique?
Are you under pressure to keep below a certain weight for your sport?
Do you frequently skip meals but train hard?

If you answered yes to any of these questions you may be at increased risk of suffering from LEA and RED-S.

(36:40)

Some practical strategies to help prevent LEA occurring include:

Eat if you feel hungry, do not go hungry for long periods of time
Think about the food choices you are making…are they nutrient dense? Eating sufficient micronutrients will be important too esp iron, calcium and vitamin D
Remember to eat PRE/DURING/POST long training runs
ALWAYS eat following any type of running (ensuring it is nutrient dense…remember it is not just about replacing the energy used. Use Athlete’s Plates as a guide
Ensure you are taking onboard at least 45Kcal/Kg FFM/d – if you want to measure/log intake
Consider the performance triangle ie. training/nutrition/rest and sleep

(44:34)

KEY TAKEAWAYS:

Appropriate energy availability (EA) is essential for attaining and maintaining exercise performance but for many runners there is a mismatch between EI and Energy Expenditure of exercise leaving inadequate energy to support the functions of the body needed to maintain optimal health and performance.
Currently it is thought that optimal EA for healthy physiological function can be achieved at an energy availability of 45Kcal/Kg of FFM (free fat mass) per day. Health and performance appears to be negatively affected at an EA of 30Kcal/Kg FFM/d….so this is generally accepted as the threshold for LEA.
The health effects of LEA are far reaching including: hormonal and menstrual dysfunction, compromised gastrointestinal function and suboptimal immune and cardiovascular health.
Running Performance is also affected in several ways including: poor recovery from training, reduced physical, psychological and emotional capacity, impaired muscle mass and function, compromised glycogen storage and an increased risk of illness and injury.
Some steps you could take to prevent LEA developing include: eating nutrient dense foods regularly, never letting yourself get too hungry and not letting yourself be hungry for too long, remember to eat pre/during post long runs and ALWAYS eat something after ALL runs, no matter what the distance.
Finally, but most importantly if you suspect you may be at risk of LEA then we highly recommend you work with a professional to help you to support your nutritional needs for everyday health and your running goals.

Related Episodes:

Ep50 Eat Sleep 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.

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

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

Painkillers for Running?

Thu, 20 May 2021 08:00:00 +0100

Painkillers for Running?

We feel it’s important to bring about awareness about the potential health risks associated with chronic use of painkillers by endurance runners.

Some runners are using painkillers (paracetamol and non-steroidal anti inflammatories known as NSAIDS such as aspirin and ibuprofen) as a tool to over-ride symptoms of aches, sore muscles and injuries to help them continue to train or race.

Runners typically get into the habit of using over the counter painkillers to relieve sore muscles, to manage pain from injuries during a race, and to help reduce inflammation as a result of an injury.

Runners who use painkillers in this way may not be aware of the health risks or indeed alternatives.

We will talk about:

1. The background to chronic use of painkillers by endurance runners

2. The health risks to runners when using painkillers and the potential impact on performance

3. Alternatives to over -the-counter pain medication

SHOW NOTES

(03:59)

Why we are talking about painkillers today, plus the main types of over the counter medications, their mechanisms of action and how the body processes them, and safety precautions.

(12:43)

We consider how many runners typically are using over the counter medication and discuss if this medication is actually helping them.

(20:54)

We suggest that runners should be considering is how often are they taking these medications? Especially if say they're doing it consistently, during training. Or if they've maybe got a busy race schedule. They may think that they're just taking painkillers occasionally, but how often is occasionally? It’s important to know your intake of pain medication as it appears that it’s the chronic load which may lead to long-term health issues.

(21:40)

There's a female factor to consider here. How much pain medication are you using to manage period pains? As this may significantly increase your consumption of medication every month, without it necessarily being related to your running, but still contributing to longer-term health issues.

(22:49)

What guidance may runners follow when using pain management for acute and chronic health issues?

The advice seems to be “as a runner, it’s not really going to help you as a management tool for relieving chronic pain and inflammation”. It’s more likely to lead to you running through pain and potentially leading to longer-term injury or health problems.

We always have to remind people to follow medical advice – however general guidance on medical websites is

· For acute injuries, follow the advice of your medical practitioner or sports coach to manage an acute situation to minimise injury or to enable you to complete a specific sporting event

· If you are required to take these medications to manage a diagnosed health condition again follow advice from your health practitioner e.g. aspirin for blood thinning

· NSAIDS may impair kidney function and kidney circulation may be suppressed by dehydration so it’s advisable to maintain hydration and take NSAIDS at least 2 hours post run, and post urination, when you are rehydrated and only to take for a maximum of 4 days if you’re managing an injury

· Paracetamol – say you’re using for a pre run headache or a niggling chronic pain – then it’s advisable to take a regular dose before, during or after a run. Be aware that taking amount above daily dose is a risk to liver health. Again, advice is no longer than 4 days in a row.

(26:13)

What we all need to consider is that when we are injured the body’s natural response is pain and inflammation. Pain is part of the body’s alarm to tell us something is going on! The medication we have been talking about has its role, in helping decrease the perception of pain so it’s bearable for us, and in the case of NSAIDs to help decrease inflammation, which may help to enable muscle function and motion, both of which may be important to long-term recovery. An individual should take advice from their medical practitioner or sports injury specialist. In our view pain medication should be used in acute situations and only in chronic conditions under medical supervision.

(29:07)

An overview of the health risks associated with the chronic consumption of painkillers.

· Dehydration and kidney disorders–dehydration impacts on kidney function and the consumption of NSAIDs can decrease kidney function; they inhibit prostaglandins which help regulate blood flow to the kidneys. The physical exertion of endurance running combined with the use of NSAIDs and possible dehydration can be a dangerous mix.

· There is consensus that NSAIDs are a clear risk factor EAH exercise associated hyponatraemia - occurs when sodium levels in the blood are too low.

· Gut and Digestive Issues – typically chronic use of these medications may lead to damaging the stomach lining and digestive tract and also may affect the gut microbiome – all of which put us at risk of digestive disorders and digestive symptoms. Also people may have heard of Leaky Gut or Intestinal Permeability (IP) – these types of medication contribute to IP and Autoimmune conditions.

· A really interesting aspect of research is the effect of NSAIDS on skeletal muscle, tissues, ligaments and bones. Research indicates that

· NSAIDs may impede the synthesis of collagen

o COX-2 and prostaglandins are important mediators in the responsiveness and subsequent adaptation of connective tissues to mechanical stimuli.

o Athletes who regularly take NSAIDs before exercise may have reduced tissue adaptation potentially predisposing them to future injury

o Prolonged use of NSAIDs has the potential to reduce the rate of bone matrix production and tissue repair leading to delayed healing of fractures and of acute tendon, ligament, muscle injuries

o One study observed that the negative effect on musculoskeletal tissue healing can be diminished is the NSAID is consumed after exercise rather than pre or during exercise or in the absence of injury (which is typically what a lot of runners are doing)

(32:46)

The advice appears to be that if NSAID intervention is required (its use should be restricted to the minimal dose and for the minimal duration—for instance, during the early stage (up to 1 week) following injury when inflammatory signs and symptoms (i.e. active swelling and resting and/or night pain) are present. Taken during this stage, NSAIDs reduce pain and promote function following injury and there is evidence to suggest that short- term use limits the negative effects we have been discussing.

(39:10)

We talk about the natural nutritional alternatives to over-the-counter medication e.g.

· Promote a balanced immune system and minimise risks of a high inflammatory load (food, environment and lifestyle) and chronic inflammation

· Nutrients which work by inhibiting the inflammatory pathways in a similar way to NSAIDS are:

o Omega 3 Fatty Acids

o Turmeric

o Green Tea

o Resveratrol

o Chilli Pepper

o Tart Cherry Juice

o Bromelain

o Watermelon Juice

o Beetroot Juice

(49:25)

Athletes should consume these foods “chronically” to gain long-term benefits – so that means eating sufficient quantities regularly and consistently to get benefits. Also consuming a variety of these nutrients will help them work synergistically to modulate the pain and inflammation pathways.

(52:08)

Key Take Aways

1. Some runners are using painkillers as a tool to over-ride symptoms of aches, sore muscles and injuries to help them continue to train or race.

2. Typically, runners use Acetaminophen (paracetamol) or NSAIDS such as ibuprofen and aspirin.

3. When runners choose to consume painkillers chronically and in the absence of injury there are clear health risks related to developing:

· Liver and Kidney disorders

· Exercise associated hyponatraemia

· Gut and Digestive Issues

· Delayed healing of fractures and of acute tendon, ligament, muscle injuries

4. Consider the amount of medication you consume - it’s the chronic load which appears to do the most long-term damage. A FEMALE factor to consider is how much pain medication are you using to manage period pains.

5. Follow the safety guidance (read medication leaflet) re: dosage and quantity over a 24-hour period.

6. NSAIDs should not be used prophylactically (in the absence of injury) and that they do not represent a solo therapy or a substitute to active rehabilitation. They may be used in acute situations and under medical supervision only for chronic conditions.

7. 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.

8. Paracetamol – used for example for a pre-run headache or a niggling chronic pain – then it’s advisable to take a regular dose before, during or after a run. Be aware that taking amount above daily dose is a risk to liver health. Again, advice is no longer than 4 days in a row.

9. It’s important to reduce your inflammatory load focusing on an anti-inflammatory food plan and supportive lifestyle – this will help your immune system work optimally and minimise risk of chronic inflammation.

10. Foods and nutrients such as Omega 3 Fatty Acids, Turmeric, Green Tea, Resveratrol, Chilli Pepper (Capsaicin), Tart Cherry Juice, Bromelain (derived from pineapple), Watermelon Juice, Beetroot Juice work by inhibiting the inflammatory pathways in a similar manner as NSAIDs.

11. A nutritional approach is to eat a variety of these foods in sufficient quantities regularly and consistently to get benefits.

12. Some of the nutrients may be used therapeutically in supplement form under the supervision of a qualified nutritionist or health care practitioner.

Related Episodes:

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.

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

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

Ep21 Bone health For Runners Part 1

Focus on Calcium

Thu, 13 May 2021 07:00:00 +0100

Focus on Calcium

We all know that calcium is good for our bones, but have you ever considered other ways this mineral may help support your running?

In this episode we delve into the consequences of suboptimal calcium status on running performance with a particular focus on muscle contraction. We also consider some of the risk factors for poor calcium status before highlighting several key dietary strategies to help optimise a daily intake of calcium.

SHOW NOTES

(03:13)

Calcium is a mineral that is well known to support bone and teeth. But did you know…..

99% of calcium is found in bone and teeth
A maximum of 35% of ingested calcium is actually absorbed into the body
Of the 35% absorbed approx. 50% is excreted via the kidneys
Calcium is held in a reservoir within bone, from which the body draws it when required

(07:32)

Calcium has many functions within the body including:

Regulation of hormonal release
Transmission of nerve impulses
Blood clotting

But the principle ones a runner would want to focus on include:

Bone health
Muscle contraction
Vasodilation
Vitamin D and its metabolism
Biosynthesis of ATP (adenosine triphosphate - our energy currency)

(09:11)

Muscle Contraction is complex but put simply; each muscle fibre (or muscle cell) is made up of smaller fibres called myofibrils. These myofibrils contain even smaller structures called actin and myosin filaments. It is these filaments (actin and myosin) that slide in and out between each other that form the muscle contraction. Calcium is crucial to activating this muscle contraction cycle. If there is insufficient calcium available then the muscle contraction cycle slows and the muscle becomes fatigued really quickly.

(14:11)

The hormones Calcitonin and Parathyroid hormone (PTH) alongside the pro-hormone Vitamin D are very important for maintaining blood serum Calcium balance (homeostasis).

Calcitonin helps build born when there's sufficient calcium available
PTH stimulates bone demineralisation when blood calcium levels are low
Vitamin D encourages absorption of calcium from the digestive tract when directed by PTH

The kidneys are also important in maintaining Calcium balance. When stimulated by PTH, they will increase the reabsorption of Calcium, thus less is excreted.

Calcium plays an important role in the REGULATION of the energy cycle by activating various enzymes to produce ATP and as we know ATP is important within the muscle contraction cycle.

(20:00)

Thinking about the runner; if calcium levels are insufficient then it could lead to incomplete muscle contraction and early fatiguing of muscle. It may also increase the runner’s risk of developing a stress fracture, which could remove them from running for at least 12 weeks to recover.

(23:16)

FEMALE FACTORS:

It is thought that a low vitamin D and Calcium status could MODESTLY increase the risk of a woman moving into early menopause….so something to bear in mind for all our listeners who are pre-menopause.
A low vitamin D and Calcium status is thought to be associated with female conditions such as PCOS, PMS, and Endometriosis. Studies suggest this may be because the ovaries are a target organ for Active vitamin D3 PLUS Vitamin D3 receptors are found on ALL reproductive tissue. Studies that have supplemented Ca have found a positive correlation in the reduction of early menopause.
Females who are vegetarian or vegan may be at an even greater risk if they are not actively monitoring their Ca AND vitamin D intake.

(27:56)

There are several potential risk factors for suboptimal calcium levels, some of which are within our control and others that are outside of our control. Examples include:

Age
Sweat rate
Diet
Medications
Nutrient depletion
Health conditions/illness

(35:00)

Suboptimal levels of calcium don't always produce symptoms initially, but as the insufficiency develops then symptoms will become apparent. These may include:

Muscle aches, muscle pain, spasms, and cramps.
Tiredness and fatigue
Tingling and numbness generally in the arms or the hands, and the legs or feet and around the mouth Irregular heartbeat
Dry scaly skin
Coarse hair that breaks easily.

But remember, many of these symptoms could be associated with other nutrient deficiencies, so testing would be recommended to ensure the primary cause is being addressed.

(38:35)

There are several nutritional interventions that could be considered to help reverse low Calcium status and encourage optimal levels. These include:

Dairy products (but in moderation). Consider using sheep and/or goat dairy products or dairy alternative products
Green vegetables including broccoli, kale, spinach
Beans/peas e.g red kidney beans, chickpeas
Nuts and seeds – especially sesame seeds and almonds
Olives

Some of these foods, especially green leafy vegetables contain oxalates so cook them before eating.

(45:00)

KEY TAKEAWAYS:

1) Calcium is classed as a mineral of which 99% is found in bone and teeth, only 1% is found in blood serum

2) A maximum of 35% of the calcium we ingest is absorbed from the GI tract and of the 35% absorbed…approx. 50% is excreted via the kidneys….so an optimal daily intake of calcium is essential to help maintain appropriate circulating levels to help prevent the leaching of it from bone

3)Calcium has MANY functions in the body, however the key ones for a runner include:

Bone support - strength/structure and function
Energy production – Ca helps regulate ATP production
Muscle contraction – Ca initiates the contraction cycle

4) Although vasodilation i.e. the widening of blood vessels would also be importantThere are several ways the body controls calcium levels in bone and blood:

Via the hormones calcitonin and parathyroid hormone – calcitonin absorbs Ca into bone whilst PTH leaches it from bone
Via vitamin D and the absorption of calcium from the GI tract
Via the kidneys – which controls how much Ca is excreted or reabsorbed.

PTH is the master controller of vitamin D and the kidneys actions on Calcium

The thyroid gland controls Calcitonin synthesis and function

5) Some symptoms that may suggest Ca levels are suboptimal include:

Muscle aches/pain/spasms/cramps – these are the earliest signs
Tiredness/Fatigue
Tingling and numbness in arms, hands, legs, feet and also around the mouth.

But there are many more and remember, many of these symptoms are also associated with other nutrient deficiencies, so best to test to ensure you are addressing the primary cause.

6) There are many risk factors for low calcium levels, some of which are outside our control and some that are within our control. Examples include:

Age
Diet
Sweat rate
Medication

7) Finally, there are many foods that contain Ca….it is not just dairy products. Examples include:

Broccoli, kale, spinach, rocket and other leafy greens
Red kidney beans…plus other beans and pulses e.g. chickpeas
Nuts and seeds – esp sesame seeds and almonds
Olives

But remember some foods contain oxalates that may inhibit Ca absorption, but they can be disarmed by boiling or steaming the foods

8) Finally, finally, as long as you are healthy and you keep your meals healthy and varied it is possible to achieve your daily Ca needs via the diet, even if you are vegetarian or vegan.

Related Episodes:

Ep24 Bone health For Runners part 2

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.

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

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

Running with Hayfever

Thu, 06 May 2021 08:00:00 +0100

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?

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 borne pollen particles (allergens) we are exposed to. The pollen enters the body in low doses by a diffusion process across mucosal surfaces of body tissue and cells. The body recognises these allergens as “invaders” and respond by making specific antibodies to fight them.

The anti-bodies made are called IgE anti bodies. These IgE antibodies are produced by plasma cells in the lymph nodes or locally where the allergic reaction occurs – in this case it’s the eyes/nose/throat/chest. The IgE then binds to cell receptors on different immune cells (mast, basophil and activated eosinophil) which are activated to attack the pollen invaders.

Some of these cells release compounds known as pre-formed mediators which may either increase or down regulate inflammation (which will have been activated by the immune system to deal with the “invasion”).

One of these mediators is HISTAMINE which causes the symptoms associated with allergies. HISTAMINE has a crucial role in the body – as it is released it dilates blood vessels allowing WBC and blood plasma proteins to reach the site of inflammation and help fight the problem. However, in the situation of an allergy it is likely that the immune system releases an excess amount of HISTAMINE very quickly and this is why we experience a very fast onset of symptoms and they can feel quite uncomfortable.

(15:15)

Our thoughts on using anti-histamine over the counter medication and using nutrition and natural alternatives.

(19:06)

The role of histamine in the immune system, histamine load and histamine intolerance.

(21:29)

There are quite a lot of preventative measures which may be used to minimise exposure to pollen, especially if you know that you are at risk of experiencing hay fever like symptoms.

The obvious important step is to know the WEATHER and POLLEN forecast. Most weather channels report on pollen count nationally and regionally. Also, for the UK there is a great resource provided by University of Worcester – they provide pollen calendars for each region of UK. Local authorities also have pollen count info on their websites and some supplement companies give useful information about what type of pollen is highest at a particular time.

TIPS

1. Check pollen forecasts – LOW-MED-HIGH-Very HIGH

2. Dry and windy weather is worst – pollen is small and will become airborne

3. Post Rain humidity can help dampen down airborne pollen

4. Prolonged rain can rupture pollen particles which may make it easier to enter lungs

(26:26)

Making decisions about where and what time of day to run to help minimise your exposure to pollen.

Time of run training – avoid early am and late afternoon as this is when plants release pollen – so a lunchtime run would be best

Where to run

· City – pollution may intensify air borne pollen and be exacerbated by dust

· Keep away from roads and vegetation in parks, canals, river paths – although urban riversides often have wide paved pathways which may be ok

· Avoid trail running on high pollen days – again you know your favourite trails and some may not pose a risk

· Coastal and hilly areas are best choices for those high pollen days

(28:26)

What you may choose to do to physically protect yourself from pollen exposure. Think about eyes, noses, hands, what you may carry into your home on clothes and footwear.

· Wrap-around SUNGLASSES are great at preventing pollen and dust getting into your eyes – wear them even when it’s not sunny they’ll protect you from airborne particles especially when the weather is windy

· You may consider using a barrier like Haymax Allergen Barrier Balm When applied to the nostrils, it traps a proportion of the allergen which would otherwise travel up the nasal tract, where it then causes the reactions. The balm works under the principle that if enough is trapped, this will keep you below your sensitivity or trigger level so the reactions for that allergen will not be triggered.

· We pick up pollen on our clothes, footwear, hair and pets – so change your clothes when you come indoors and perhaps think about rinsing the soles of running shoes

· Another tip is to shower and wash hair after a run, so you don’t run the risk of transferring pollen particles to your eyes/nose once home

· Face masks may protect us from airborne particles. However it’ll be really important to wash or dispose the mask of as soon as you get indoors.

· Another tip is to keep windows closed – in the house and car. Especially consider the bedroom – during the day and at night-time too. That can be tricky especially if the room feels hot. You could maybe keep curtains or blinds closed during the day and have a fan or indoor air filter.

(37:18)

What to do nutritionally to prevent or minimise hay fever symptoms – starting with supporting a balanced immune system as a foundation throughout the whole year.

(39:07)

A functional nutrition approach includes:

· Promote mucous membrane barrier health as the first line of defense and minimise exposure to pollen and allergens

· Support and balance the immune system – support gut immunity, reduce inflammation, manage histamine load

· Then consider how to manage allergic symptoms and production and breakdown of excess mucous

Hay fever sufferers may consider:

· Cutting down on foods which encourage mucous production such as wheat and dairy,

· Minimising high histamine foods e.g. aged cheeses, cured meats

· increasing consumption of foods with anti-inflammatory and anti-histamine properties (berries, onions, garlic, green tea and nettle tea)

· Follow an anti-inflammatory food plan – low in sugar and processed foods, focussing on

oily fish, fruits and vegetables, nuts and seeds, and spices such as turmeric and ginger, which can help to reduce inflammation.

(42:03)

Spotlighting Quercitin – a natural anti-histamine

· An antioxidant and is in the bioflavanoid family and is found in many fruit and vegetables.

· It possesses anti-inflammatory properties and is a natural anti-histamine.

· It’s probably the most talked about Bioflavonoid in respect of hayfever.

· Has membrane stabilising properties on the cells that release histamine producing an anti-inflammatory effect.

· Best food sources of quercetin are found in onions, apples, cranberries, blackcurrants, capers, buckwheat although also found in many other food sources including citrus fruits, parsley and sage

(45:11)

Spotlighting Honey Bee Propolis

There are a lot of anecdotal stories about having a spoonful of local honey daily, preferably starting well before the pollen season, helping to manage hay fever. The principle behind it is desensitisation – the pollen that bees collect works well as an effective anti-allergen.

· Propolis is a sticky resin gathered by honey bees from leaf buds, the bark of trees and other botanical sources.

· Bees metabolise the Propolis and use it to seal, disinfect and protect their hives.

· Propolis has natural antibiotic, anti-fungal and antibacterial properties.

· Propolis is a complex food, and over 180 natural compounds have been identified including vitamins, minerals, fatty acids and amino acids.

Propolis is available as a supplement and there are a few recent studies looking at the health benefits that honeybee products such as honey, propolis, and royal jelly. It’s commonly accepted that honey has anti-microbial and wound healing properties and so has a positive contribution to the immune system.

Some research (mostly cell-based or animal based rather than human studies) appear to indicate that propolis inhibits mast cell functions and mast cell-dependent allergic responses however other papers say there is not enough evidence to support this.

(49:47)

Key Takeaways

1. Allergic Rhinitis commonly known as hay fever affects at least 25% of the UK population.

2. An immune reaction to Tree, Grass and Weed Pollen may lead to

inflammation of nose, sinuses, eyes (itchy/watery), throat and a tightening of the chest/wheeziness.

3. Hay fever symptoms affect many runners ranging from an irritation to a major disruption in run training and races and enjoyment of running.

4. Pollen may trigger an IgE Mediated Immune Response and a release of Histamine which sometimes is in excess of requirements leading to hay fever symptoms.

5. Some people have a high histamine load due to certain foods and medications consumed and a genetic inability to clear histamine due to compromised production of enzyme (DAO) diamine oxide and histamine-N-methyltransferase. This may exacerbate their immune response to pollen.

6. To minimise exposure to pollen

· Check Weather and Pollen Forecasts

· Avoid running in windy dry weather

· Choose to run routes away from vegetation

· Protect eyes with wrap around sunglasses

· Use Allergen Barrier Balm in nasal passage

· Shower, wash hair and change clothes/shoes when coming from outdoor to indoors

· Keep windows closed

7. Nutritionally Support your Immune System all year round – ensure optimal vitamin and mineral status, in particular focus on Vitamin D, Zinc, Vit C, Beta glucans

8. Ahead of the hay fever season (and throughout the spring and summer) consider adding in protective nutrients to your food plan e.g. with anti-inflammatory foods (oily fish, nuts, seeds, fruit and vegetables and foods with anti-histamine properties (berries, onions, garlic, green tea and nettle tea).

9. Minimise mucous producing foods such as wheat and dairy and high histamine foods such as aged cheeses and cured meats.

10. Using Quercitin in food or as a supplement may be a natural alternative to over the counter anti histamine medications.

11. Eating local Honey and Honey Bee Propolis, are anecdotally thought to protect against hay fever symptoms.

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.

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

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

Ep6 Performance Effects of Overtraining syndrome

Eat Sleep Run

Thu, 29 Apr 2021 07:00:00 +0100

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.

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

(05:44)

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 goals

(59:05)

KEY TAKEAWAYS:

The Performance triangle is made up of 3 equal sides ands represents Training, Nutrition and Sleep (rest)
Although attention to the 3 sides of the Triangle need to be equal, most runners (and athletes in general) tend to place most focus on Training
BUT ignoring any one part of the triangle may cause the other 2 to suffer
“You snooze, you lose” is an outdated approach to performance, “You snooze (more), you win” is a better motto to follow
Remember the food choices we make as well as the beverages we drink can have far reaching effects on sleep and performance, as well as everyday health
And vice versa, poor sleep can result in poor food choices being made, both of which will affect exercise performance
We said Ignoring any one side of the triangle may cause the other 2 to suffer…..this could be supportive in reverse ie. just by paying attention to one aspect of the triangle it could help bring the whole Performance Triangle back into balance.
Remember it will be different for everyone, so reflect on which side of the triangle is most out of balance for you and address it. This will help bring balance YOUR performance triangle, thus support YOUR running and performance.

Ep13 Sleep Essentials 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.

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

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

HWHR Macros for Midlife

Thu, 22 Apr 2021 07:00:00 +0100

HWHR Macros for Midlife

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

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

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

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

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

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

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

Ep22 Fuelling the Ageing Runner

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

Show Notes

(01:34)

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

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

Highlights include:

(02:43)

Bone Mass:

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

(06:59)

Muscle Mass:

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

(11:38)

Fat Mass:

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

(15:18)

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

Bone Mass:

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

(17:50)

Muscle Mass:

Reduction in muscle strength
Increased risk of injury

(20:09)

Fat Mass:

Reduced motivation for running
Low energy

(26:54)

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

Reduced carbohydrate need due to:

Lower metabolic rate
Potential for weight gain
Decline in the way carbohydrate is 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 of weight gain is within your control.
As we lose muscle and bone mass we become more susceptible to injury and health conditions including osteopenia and osteoporosis. Being mindful of WHERE we run to prevent any falls occurring may limit our exposure to fractures, but also to muscle and other soft tissue injury.
As we age our energy needs reduce so it is important to adjust our macronutrient intake accordingly to help minimise weight gain, especially considering adjusting CHO and FAT intake.
Remember we require up to 25% MORE protein to support muscle building and strength.
Finally I would say that as we advance in years we can do so healthily and gracefully, if we are willing to make some tweaks to our lifestyles….so we can continue to enjoy our running from mid life into older age and the HWHR can provide the platform on which you can begin YOUR journey. A great way to start would be to join us on our next FREE online HWHR training, which is planned for 29th April 2021. All you need to do is click on the booking link at the top of the show notes. If you are listening to this after the end of April, click on the link anyways as we update it with the next training date for you.

Related Episodes:

Ep43 FOOD FOR.....Hormonal balance and Running

Ep 47 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.

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

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

HWHR Food Planning Tips for Busy Runners

Thu, 15 Apr 2021 08:00:00 +0100

Food Planning Tips for Busy Runners

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

We will be talking about:

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

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

3. Practicalities of putting your food plan into action

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

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

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

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

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

Smart Food For Healthy Runners

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

Show Notes

(01:49)

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

(03:44)

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

(07:15)

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

(07:54)

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

For runs under 90 minutes or in the 10k – it’s likely that everyday foundational nutrition will be adequate for your requirements.
For speed/technical running, you may require a snack BEFORE training even if training is short and early morning as you will be burning more CHO than fat and glycogen stores are reduced in the morning following an overnight fast.
When you’re running for longer distances for a longer duration of time you’ll need to start adapting your energy intake across your day and consider your requirements for fuelling during your runs and for post run recovery
It’s likely that you’ll require more energy from carbohydrate at your meal-times and also have requirements for taking on board carbohydrate during your training runs as well as having a 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 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 suggest you give your food planning the same priority as the intention you put into deciding what training you’re going to do on a particular day. Remember we are focusing on helping you to “Eat For Running Results” or at the very least make your running easier and you less injury prone … so focus on that rather than I don’t feel like planning my food!

(30:55)

Having a fallback food plan for the days with plan A doesn’t work out. Let’s be real! Life can get in the way sometimes so having alternatives in mind can support your overall nutrition plan.

(37:41)

Key Take Aways

1. Every week, plan and schedule your run training – consider what days, time of day, type/duration of run training and distances you’ll cover on each day.

2. Do some upfront food planning – create your favourite healthy meals and snacks for running days, write a shopping list and stock up.

3. Calculate your energy requirements based on BMR and activity/training you plan to do and adapt your food plan to meet your personal requirements – an easy way to do this is to use our athlete food plates.

4. Consider if there is any advance food preparation you can do to save time on the days you are doing run training e.g. bulk/batch preparation.

5. Make conscious decisions about what ACTUAL food choices you’ll make – ideally a day ahead at the latest.

6. Have a fall-back food plan for the days that your Plan A doesn’t happen.

7. Focus on “Eating For Running Results” or at the very least eating to make your running easier and you less injury prone.

Related Episodes:

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.

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

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

Avoiding Digestive Issues as a Runner

FOOD FOR Spring Running

Thu, 08 Apr 2021 07:00:00 +0100

FOOD FOR.....Spring Running

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

Cucumber
Mint
Spring onion
Purple sprouting broccoli

Show Notes

(03:57)

CUCUMBER:

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

(12:19)

MINT

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

(18:41)

SPRING ONION

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

(24:15)

PURPLE SPROUTING BROCCOLI

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

(30:13)

FOOD IDEAS:

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 lemon yoghurt, broccoli and salmon super salad bowl

(43:29)

ONE DAY MEAL PLAN

Breakfast – Cucumber, Apple and Fresh Mint Juice followed by Green Egg Scramble

Lunch – Roasted Augberine and Quinoa Mint Taboulleh Salad

Evening Meal – Roasted Chicken served with a side dish of purple sprouted broccoli with chilli and lemon yoghurt dressing and baby potato salad with fresh mint

Snacks –

Cucumber Slices topped with Hummus
Pea, Mint and Feta Dip with Oatcakes
Fresh Mint and Ginger Tea served with squares of dark chocolate
Cup of Gazpacho Soup

(45:58)

KEY TAKEAWAYS

The key nutrients in Cucumber are Vitamin K and Silica to support connective tissue and bone health. This is important for a runner to help prevent soft tissue injury and reduce the risk of experiencing stress fractures and the development of osteopenia and osteoporosis. Cucumber also contains an array of phytonutrients, which are anti-inflammatory, therefore could help prevent a runner becoming injured, but also encourage speedy recovery form any injury sustained.
The key nutrients in Mint are its essential oils and Rosmarinic acid to support digestion and the immune system. It is thought to be quite effect tive against hayfever, which is the blight of many springtime runners. Also, many runners suffer from digestive distress, especially bloating, and flatulence.
The key nutrients in Spring Onions are Allyl Propyl Disulphide and the saponins and sapogenins to support blood sugar balance and the immune system. This may be helpful to runners who afre prone to transient hypoglycaemia and/or frequent injury such as shin splints, tendonitis.
The key nutrients in Purple Sprouting Broccoli are Sulphoraphane and indole-3-carbinol to support the excretion of excess oestrogen, which would be helpful to any female runner who suffers from PMS, Per-menopause symptoms or any other conditions/symptoms associated with oestrogen dominanace.

Related Episodes:

Perimenopause and performance

Hormonal Balance and 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.

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

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

HWHR Restorative Rituals For Runners

Thu, 01 Apr 2021 07:00:00 +0100

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.

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

HWHR Combating Low Energy

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

Show Notes

(01:37)

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 hormones to rebalance and to give our body an opportunity to rest and restore at various points during the day and the week. If we don’t allow rest and restoration we run the risk of nutrient depletion and imbalanced hormones and poor levels of energy.

What every woman wants …… is to feel refreshed after sleep and have a day without energy dips

So they can…….

Ö Feel energised for daily life and for running performance

Ö Cope with the demands of family/work AND their running training

Ö Recover sufficiently and efficiently for their next training session

Ö Reduce the stress in their lives giving space for appropriate recovery and recharging energy

(26:59)

Key Take Aways

1. There are many potential reasons for low energy e.g. what you eat, when you eat, potential nutrient depletions, your sleep and rest, your exercise and run training, stress load and emotions.

2. Identifying your energy drains over and above nutrition and hydration is key to resolving low energy.

3. Using Restorative Rituals can be transformative to plugging your energy drains

4. A ritual involves setting an intention, preparation and infusing with pleasure, beauty and enjoyment.

5. We suggest the following steps to creating and experiencing your ritual – Identify your energy drain – set your intention – prepare – infuse with pleasure – experience.

6. Restorative Rituals are ESSENTIAL and if you feel they are indulgent – all the better you’ll enjoy them even more.

Related Episodes:

HWHR Energy for Everything

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.

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

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

Ep2 Macronutrients to Help Runners Go Faster for Longer

Ketogenic Diet and Exercise Performance

Thu, 25 Mar 2021 07:00:00 +0100

Ketogenic Diet and Exercise Performance

The Ketogenic diet is well known as an approach for weight loss, at least in the short term, and has been used as an adjunct treatment for epilepsy and other neurological conditions. BUT, is it an appropriate diet for endurance athletes? In this episode we explore what the ketogenic diet is and our current understanding of its use as an approach to health before moving on to consider its influence on exercise performance. We then end by translating all this information into recommendations for you as runners. We look at the questions:

What are the potential detrimental side effects for health and running performance?
What are the benefits to performance from using fat as fuel?
Could the Ketogenic diet be manipulated to support running performance?
Could it be suitable for some runners but not others?
Could it be suitable at certain times during a runner’s annual training cycle?

Show Notes

(06:12)

Defining the Ketogenic diet, which is a low carbohydrate:high fat diet where carbohydrate intake is reduced to as little as 10% of the overall daily macronutrient intake. Also, outlining some food ideas and quantities to consider if following this stye of eating.

(15:04)

Looking at energy production when following a Ketogenic diet, thinking specifically about:

Gluconeogenesis
Ketogenesis

A brief introduction to gluconeogenesis is given before focusing on Ketogenesis in more depth including an outline of some of the known general health benefits and possible detrimental effects of this dietary approach.

(27:43)

Moving on to consider how the Ketogenic diet may influence exercise performance. Thought is given to the benefits of using fat as fuel, but the demand for oxygen when shifting from carbohydrate to fat metabolism and the subsequent potential effects on performance are also debated.

(48:15)

Translating all the information and current research theories discussed into recommendations for runners of all abilities. Considering aspects including:

The potential for nutrient deficiencies
Running in the fasted state and its ability to support efficient utilisation of “fat as fuel”
Manipulating the ketogenic diet to support running training

(57:12)

FEMALE FACTORS:

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, and the studies carried out to date do not appear to suggest it IMPROVES performance

4) BUT the studies do suggest The ketogenic could increase peak aerobic CAPACITY

5) The ketogenic diet appears to have several side effects including an increased risk of

Dehydration
Electrolyte disturbances
Hypoglycaemia
Vitamin and mineral deficiencies

6) Also, it has been shown to be unsustainable in the long-term and when used as a weight loss strategy, can result in rebound weight gain when removed.

7) Finally, we would not recommend this approach for running performance, we suggest a more balanced diet and using the different macronutrients strategically to manipulate their performance enhancing capabilities

Related Episodes:

Ep28 Nutrition Periodisation 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.

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

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

Resistant Weight Loss for Runners

Perimenopause and Performance

Thu, 18 Mar 2021 08:00:00 +0100

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.

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 races and also demotivation – there is limited research in the area of the effect of oestrogen on tendons and ligaments however it’s thought that oestrogen may have a protective effect on connective tissue and collagen and therefore declining oestrogen may potentially put us at risk of injury.

We need to seriously consider the impact of declining oestrogen on bone mineral density during perimenopause AND post-menopausal years too.

Another common concern is Low Energy, fatigue, poor recovery – so, feeling that you don’t have enough energy to complete your training – this can be attributed to many different factors e.g. poor sleep, not fuelling/eating appropriately, low nutrient status...so not just as a result of peri-menopause.

(22:35)

Low mood, mood swings, irritability, feelings of sadness, foggy brain, lack of concentration – are again likely to impact on your motivation to train and run.

Running and exercise will support you in minimising symptoms.

Studies (published in Menopause and the Journal of Physiology in 2016) back that up. One found that sedentary women (women who exercised less than three times a week) were 28 percent more likely to experience menopause symptoms than active women, and 21 percent more likely to experience hot flashes.

·In another, the women who exercised more frequently and intensely reported that the average frequency of their hot flashes dropped by more than 60 percent.

(26:59)

What’s driving all of these changes in our body? We also look at some management strategies.

Fluctuation of oestrogen levels having wide ranging effects throughout body
Disturbances in the thermoneutral zone leading to hot flushes, night sweats and potentially dehydration
Food, drink and exercise triggers
Having a holistic approach to perimenopausal management

(34:16)

Foundations of nutrition and lifestyle in place to support perimenopause

Blood sugar balance, digestion, liver health and stress are all major influences on sex hormone balance.

The most important advice is to get the basics in place:

SIMPLE STUFF – EVERYDAY HYDRATION and EVERYDAY NUTRITION and a simple SYSTEM for planning and preparation

· Drink 1.5L water every day

· Plate balance at every meal

· 30 different vegetable every week

· Set boundaries around soft drinks, caffeine and alcohol

· Managing stress

· Being consistent in your exercise

· Follow 80:20 approach

(42:04)

One of our listeners, Sally emailed us to ask if we’d cover perimenopause in an episode.

We take a look at Sally’s challenges and make some suggestions on how she may support with nutrition and lifestyle.

(53:27)

Key Take Aways

Perimenopause is the natural transition to menopause, marking the end of the reproductive years and typically happens from mid 40’s for a few years – every woman is different.

Oestrogen levels generally decline during perimenopause in an irregular fashion leading to erratic symptoms having effects on many parts of the body.

You may experience irregular periods and a variety of symptoms such as hot flashes, fatigue, irritability, mind/mood symptoms, weight gain, sleep problems, low libido, aches and pains.

Studies indicate that women who exercise regularly at a moderate intensity appear to experience less severe hormonal symptoms than non-exercising women.

Female runners who have always been fit, healthy and with a good body composition are often really surprised and sometimes shocked at the changes they are experiencing:

Body Composition changes may affects how we feel about ourselves/self-esteem and how we perform as a runner
Disturbed sleep often related to night sweats may impact on energy required to run and recovery and hydration status
Hot flushes at any time in the day or night and even during a run training session –can be unpleasant, shocking, embarrassing and if you are training perhaps a distraction
Peri-menopausal women may be at risk of injury due to the impact of declining oestrogen on collagen, connective tissue and bone density
Low Energy and fatigue may affect performance, recovery and motivation
Motivation to train and run may be affected by mind/mood symptoms

Women may fall into the trap of choosing pieces of advice rather than approaching this life stage holistically, there’s a tendency to look for a magic bullet.

A holistic approach to perimenopause includes personalised nutrition, optimising liver, digestion, blood sugar balance, managing stress and lifestyle.

Ending on a positive note, all of the symptoms we have mentioned may be naturally supported and minimised so that you may transition happily through this life stage and as runners we are really helping ourselves!

Related Episodes:

HWHR Weight Loss in Mid Life

Bone Health Part 1

Bone Health Part 2

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.

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

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

Ep1 Sports Nutrition Foundations For Female Runners

Does Dehydration Impair Exercise Performance?

Thu, 11 Mar 2021 07:00:00 +0100

Does Dehydration Impair Exercise Performance?

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

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

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

Show Notes

(05:00)

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

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

(11:27)

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

(14:07)

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

(19:41)

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

(25:49)

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

(28:30)

Introducing the Female Factors:

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 so you do not go into your next training session already in a hypohydrated state.

5) Remember that although the degree of dehydration linked to performance effects is uncertain, it is known that more than 5% dehydration causes cognitive dysfunction and as much as 15% can lead to circulatory failure and death…..but this is extreme.

6) Be on the lookout for any symptoms that may suggest you are poorly hydrated including:

feeling thirsty.
dark yellow and strong-smelling urine.
feeling dizzy or lightheaded.
…………..But there are many others.

7) There are many factors that will determine how much fluid YOU require on a daily basis….a one size does not fit all.

8) Finally, PLAN your fluid intake for your training AND your everyday hydration using our tips as your guide to ensure that hydration does not become the limiting factor in your running performance.

Related Episodes:

Ep5 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.

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

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

HWHR - Love Your Liver

Thu, 04 Mar 2021 09:00:00 +0100

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.

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

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

(02:28)

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 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, vegetables/salads – used in all detox processes
Add Bitter Green leaves to your salads and veggies e.g. rocket, dandelion, frissee, kale, endive are some suggestions - to promote bile production which will help with excretion of toxins
Eating choline rich foods such as eggs and avocado to support to methylation pathway to support clearance of oestrogen and heavy metal toxins
Having eggs, onions, garlic to support the sulfation pathway also important in the clearance of sex hormones as well as others
·Glutathionine is a potent anti-oxidant “known as the master detoxifier “ it’s made up of three amino acids: glutamine, glycine and cysteine, so eating an optimal amount of protein will support production of glutathionine alongside cruciferous veggies, onions, garlic and vitamin C rich foods which will promote glutathionine
The list of foods is not exhaustive, but these will give you a good foundation to support detox pathways

(19:49)

Our Top 2 lifestyle tips to support optimal liver health:

a. Reduce your exposure to plastic via food packaging and storage containers. Plastic materials may contain endocrine disrupting chemicals which act as fake hormones and are potentially dangerous.

b. Add a sauna, lymphatic massage and skin brushing to you weekly routine – this encourage elimination of toxins via your skin – considered to be an important endocrine organ.

(23:32)

Key Take Aways:

1. The 4 foundations of hormonal balance are Optimal Digestive health, Optimal LIVER health, Blood Sugar Balance and Managing Stress.

2. One of the liver’s key functions is to safely dispose of hormones and toxins that the body does not require using 2 detoxification pathways – known as phase 1 and phase 2.

3. LIVER FUNCTION may be compromised by TOXIC LOAD i.e. Our toxic load = equals Our Total Toxic Exposure minus Our Ability to Detoxify & Excrete Toxins

4. When considering reducing your TOXIC LOAD choose to do things easily within your control e.g. food, drink and packaging choices as well as what personal care and cleaning products you use.

5. Foods such as cruciferous vegetables, bitter greens, whole grains, nuts, seeds, eggs, avocados, onions, garlic and protein rich foods will support detoxication and elimination of hormones.

6. Avoid plastic packaging – swap to glass containers, beeswax wrappers and silicone bags.

7. Have a sauna, do skin brushing and magnesium baths to promote excretion of toxins via the skin.

Related Episodes:

Food For ... Hormonal Balance and 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.

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

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

Ep18 Intermittent Fasting and the Female Runner

Time-Restricted Eating and Running Performance

Thu, 25 Feb 2021 07:00:00 +0100

TRE and running performance

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

Show Notes

(04:31)

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

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

(08:25)

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

(11:04)

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

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

(15:16)

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

(18:37)

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

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

(21:23)

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

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

(26:16)

FEMALE FACTORS:

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 Intermittent Fasting, however it is the one most studied when relating it to exercise and exercise performance.

2) TRE it is thought to be supportive to health and wellbeing principally because of its potential to maintain the synchronicity of the body’s circadian system

3) Remember, TRE may not be suitable for every runner. Factors need to be considered including:

Running distances
Current BS control
Current stress levels
ALSO, current health concerns

4) There are several potential benefits of TRE on running performance including:

Weight loss
Reduction in transient hypoglycaemia
No restrictions to energy intake, so could be suitable for some longer training

5) BUT there are some pitfalls to TRE that a runner would need to consider including:

Possible loss of lean muscle mass
Potential to over/under eat
Potential to make poor food choices
Stress response and the fallout from that including inflammation, increased risk of injury and illness.

6) Ask yourself these questions before embarking on TRE:

Is this the correct approach for me?
Will it support my training or hinder my running performance?

Related Episodes:

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.

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

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

CLICK HERE for our next FREE training date

Healthy Fast Food For Runners

Thu, 18 Feb 2021 07:00:00 +0100

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.

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.

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 for Today’s Episode are:

1. Prepare and cook food with care to maximise the bioavailability of the nutrients in our food.

2. Be willing to invest 5-15 minutes of preparation time every day to create fast healthy food – it’ll be worth it for taste as well as nutrition.

3. Check you have a large shallow tray or baking tin, a wok (or frying pan) and a roll of parchment paper alongside a good knife and chopping board and you’ll be ready to go!

4. Our favourite FAST HEALTHY FOOD COOKING STYLES are Traybake, Parchment Parcels and Stir Frying.

5. All great for cooking for one or for a family.

6. You may prepare everything yourself or take advantage of preprepared vegetables – fresh and frozen – it may save you a few minutes.

Related Topics:

Smart Food Prep 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.

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

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

Food For ... Hormonal Balance and Running

Thu, 11 Feb 2021 07:00:00 +0100

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.

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 minimise possibility of oestrogen dominance

4. Key nutrients for Seed Cycling are Flaxseed and Pumpkin Seeds in In Follicular Phase to promote oestrogen and in the Luteal Phase is Sunflower seeds and Sesame seeds to promote progesterone levels

5. Seed cycling appears to help regulate hormonal balance over a one 1-3 month time frame and supports resolving oestrogen dominance and low oestrogen levels.

6. Seed cycling can be used by women who are menstruating as well as women going through peri menopause and menopause.

7. The nutritional foundations for balancing hormones are optimal digestion, optimal liver health, managing stress and balancing blood sugar.

8. When digested, cruciferous vegetables produce indole-3-carbinol and DIM to block E2 Estrodial and detoxify excess oestrogen – we suggest eating 3 portions of cruciferous vegetable every day.

9. To support progesterone levels, first balance oestrogen, then reduce inflammation followed by foods which promote the production of progesterone.

10. Finally remember, balanced hormones reduce both PMS and hormonal symptoms at any life phase of a woman’s life. As runners, we aim to have the energy and motivation to enjoy our running every day and not be limited by female hormonal symptoms.

Related Topics:

Managing Menstrual Cycle 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.

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

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

The WHY of Sports Nutrition

Thu, 04 Feb 2021 07:00:00 +0100

The WHY of Sports Nutrition

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

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

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

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

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

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

Show Notes

(03:50)

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

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 production including:

Vitamin C
Manganese
Protein

(45:08)

Key Takeaways:

There are so many benefits to Sports Nutrition, however we have highlighted several specific to running including: Immune Support, Recovery/repair from training, Injury prevention
An everyday healthy diet is the best place to begin….but remember this needs to be in place CONSISTENTLY before considering nutrition specific for your running
Remember Nutrition specific to Running may not be necessary for everyone, it will depend on so many factors including: distance, time out running and type of running e.g. easy/technical,
If nutrition is neglected then it could potentially result in time out of running due to injury/illness, reduced energy and motivation to run, development of Overtraining Syndrome
There are many key nutrients to consider for the prevention of injury, illness, poor recovery from training etc including: Vitamin C, Vitamin D, Protein, Manganese, and Omega 3 FAs. So, ensure you include the food sources of these nutrients in your diet on a regular basis.
Finally, The ultimate goal of SN is to enhance Performance…..so whatever your running goals are remember that what you eat may be the factor that decides whether you achieve that goal or not.

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.

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

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

Blood Sugar Balance for Female Runners

Thu, 28 Jan 2021 08:00:00 +0100

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.

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 in blood sugar
Manage stress – remember that can spike blood sugar and insulin.
Have a regular bowel movement every day – eat natural sources of fibre – vegetables, fruit, wholegrains and be hydrated – all to support the excretion of excess sex hormones.

(37:43)

Following a Low GL eating plan, insights into high GL foods and Low GL Foods, Plate Balance and how you may adapt carbohydrate portion sizes to meet your training requirements.

(44:48)

Key Takeaways from today’s episode:

1. Balancing blood sugar is foundational to good health and may support a female runner particularly in the areas of energy, body composition and balancing female sex hormones.

2. 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.

3. Typical signs that you may be experiencing Blood sugar imbalance are

a. Body composition – overweight/weight gain around the middle/High VF rating/TOFI

b. Cravings for carbs and sugary foods and drinks

c. Energy slumps 1-2 hours after eating

d. Tired all the time

e. Low Mood and Irritability

f. Female Menstrual symptoms

4. Some of the potential hormonal issues that a BLOOD SUGAR IMBALANCE may impact on female sex hormone balance are:

a. Chronic inflammation

b. High Testosterone

c. Oestrogen Dominance

d. Suppressed Sex Hormone Binding Globulin

5. Introduce a Low GL Food Plan to balance blood sugar and alleviate menstrual and hormonal symptoms

6. Adjust your carbohydrate intake in line with your run training requirements

7. Many female runners find that their run training is disrupted every month by their periods due to hormonal imbalances. Address these imbalances you may have a much smoother cycle and be able to enjoy your running throughout the month without interruption.

Related Topics:

Managing Menstrual Cycle 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.

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

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

Food For...Winter Running

Beetroot for Running Performance

Thu, 21 Jan 2021 07:00:00 +0100

Beetroot for Running Performance

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

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

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

Show Notes

(05:00)

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

(11:23)

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

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

all of which will support overall sports performance.

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

(18:17)

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

(21:28)

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

(27:56)

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

Beetroot
Rhubarb
Spinach

Lots of lovely meal and snack ideas are shared

(36:45)

Key Takeaways:

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 your endurance running.
Finally, there are many delicious foods out there containing nitrates including beetroot, rhubarb and spinach. Have fun in the kitchen producing some delicious meals and snacks that will also support your training.

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.

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

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

IRON Woman the mineral not the event

Managing Menstrual Cycle and Running Performance

Thu, 14 Jan 2021 08:00:00 +0100

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.

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 “normal” menstrual cycle can vary between 21 and 35 days and a cycle may vary between woman but may also vary each month for each woman.

2. It is recommended women become self-aware of their own cycles so they can understand the changes in physical and emotional wellbeing that may occur throughout their cycle and how that links to their exercise performance

3. The potential performance benefits associated with the menstrual cycle appear to be linked to oestrogen and not from progesterone.

4. The Oral Contraceptive Pill standardises the menstrual cycle to 28 days, however remember the withdrawal bleed is not an indicator of fertility health.

5. Data is conflicting regarding the affects of Oral Contraception on exercise performance.

6. From a Nutritional point of view HORMONAL BALANCE is what we need to be aiming for – remember the fluctuations in hormones during the menstrual cycle are natural and necessary for reproductive health

7. Phytoestrogens from certain plant foods are known to support oestrogen balance. Foods include: flaxseed, chickpeas, lentils and soybean.

8. Progesterone production is known to be encouraged by foods including: seeds and their oils, avocado, and asparagus.

9. Remember that the studies into this subject are limited and some of them quite old. As a result there are no definitive guidelines on the menstrual cycle and its impact on exercise performance. A personalised nutritional plan to support optimal hormonal balance throughout the cycle is currently the best approach and that is something we can help you with at Runners Health Hub. So, if this of interest to you, do get in touch with us at hello@runnershealthhub.com

Download your FREE GUIDE Top Running Snacks and Nutrient Timing

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.

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

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

High Stress Poor Performance

Food For ... Stress

Thu, 07 Jan 2021 08:00:00 +0100

FOOD FOR … STRESS

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

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

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

Show Notes

(00:33)

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

· Mackerel

· Red Bell Peppers

· Mushrooms

· Dark Chocolate

(04:08)

Mackerel

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

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

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

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

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

(7:25)

Red Bell Pepper

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

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

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

(09:05)

Mushrooms

Mushrooms, especially Shitake, Maitake and Reishi have played an essential role in Asian medicinal traditions for many centuries. As the scientific evidence increases regarding their health benefits, they are becoming more and more popular in the western world as a food source as well as being used therapeutically for health.

We have discussed mushrooms and their healing properties in other Episodes including Ep14 when discussing the immune system.

We have included mushrooms today because they are a rich source of vitamin B5 otherwise known as Pantothenic Acid. B5 could be insufficient in times of stress due to the overstimulation of the adrenal glands.

One of the principle functions of B5 is the synthesis of coenzyme A (CoA), which is important in the metabolism of FATS/PRO/CHOs for energy production. So, for a runner, low B5 availability could lead to low energy, fatigue and poor recovery from training.

Also, the Vit B5 content of mushrooms varies depending on the mushroom variety. For example when comparing dried mushrooms, Shiitake contains the highest amount with a content of 7.93mg per 100g followed by Maitake with a 3.67mg Vit B5 content/100g.

Fresh, raw mushrooms sees oyster mushrooms having a 2.4mg content of B5 with the button mushroom varieties having 1.54mg/100g. This may not sound a lot but then we only require approx. 5mg of B5/d….although the need would potentially be higher in times of stress.

(13:51)

Dark Chocolate

With regards to Dark Chocolate, we are thinking about its Magnesium content. Magnesium is required in over 300 biochemical processes within the body including the metabolism of the macronutrients and the production of energy. For us as runners Magnesium is also required to maintain bone health and is integral in muscle contraction/relaxation.

If stress is high and we have compromised Mg levels then our running performance will suffer.

Dark chocolate COULD be part of an overall strategy to increase Magnesium intake alongside other magnesium rich foods.

When considering which dark chocolate to purchase, ensure it contains at least 70% cacao solids….aim for at least 80% if you can.

A good quality 100 gm bar of dark chocolate would contain approx 170 mg of magnesium. This is a reasonable amount of Magnesium per 100g, however we would not advocate you have this amount of chocolate per serving. A serving of around 2-3 squares, so approx. 30mg would be recommended, which would be approx. 55mg of Magnesium.

(17:28)

A summary of the key nutritional properties of these 4 foods

1. The principle nutritional properties of Mackerel in supporting the reduction of the health effects of stress are the Omega-3 Fatty Acids, more specifically DHA and EPA, which are known to reduce the effects of stress by exerting their influence on cortisol.

2. The principle nutritional property of Red Bell Peppers in reducing the effects of stress is Vitamin C. This nutrient is depleted in chronic stress due to the over stimulation of the adrenal glands, so we must replace it to help avoid any detrimental effects to our health or our running.

3. The principle nutritional property of Mushrooms in reducing the effects of stress is Vitamin B5. Like Vitamin C it is required by the adrenal glands in high amounts during times of stress, therefore other processes requiring B5 may suffer leading to health issues.

4. The principle nutritional property of Dark Chocolate in diminishing the effects of stress is its magnesium content. Magnesium is also depleted in times of stress and as it is required in so many bodily/enzymatic processes and is needed by a runner for energy, muscle contraction and relaxation and optimizing bone health.

(18:58)

Our menu and recipe ideas

Food ideas for Mackerel: fishcakes, smoked mackerel pate,

Food ideas for Red Bell Pepper: stuffed peppers, roasted peppers with garlic, roasted pepper soup

Food ideas for Mushrooms: chestnut and mushroom soup, mushroom pate, portobello mushrooms with goat’s cheese, mushroom risotto, mushroom moussaka

Food ideas for Dark Chocolate: as it is, chocolate coated strawberries and cherries, chocolate coated flapjacks, cacao trail mix, chocolate and almond butter cups

(28:24)

Our 1-Day Menu Suggestions

Breakfast – Sauteed Mushrooms with Spinach and Egg on Rye Bread

Lunch – Roasted Red Pepper and White Bean Soup

Evening Meal – Mackerel Fish Cakes with Rocket Salad

Snacks – Smoked Mackerel or Mushroom Pate on Oatcakes, Red Pepper Hummus with Carrot Sticks, Cacao, Goji Berries and Pumpkin Seed Trail Mix, Cherry and Chocolate Drizzle Flapjack

Related Topics:

Healthy Woman Healthy Runner Lifestyle Essentials

Download your FREE GUIDE Top Running Snacks and Nutrient Timing

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.

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

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

2020 Review

Thu, 31 Dec 2020 08:00:00 +0100

2020 Review

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

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

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

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

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

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

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

Food For Post Training

Thu, 24 Dec 2020 08:00:00 +0100

FOOD FOR….. POST TRAINING

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

Show Notes

(00:50)

Karen and Aileen’s favourite post-race foods.

(04:31)

Why we require to fuel correctly post training.

(05:51)

The 4 foods we’ll be discussing today are:

1. Quinoa

2. Sweet Potato

3. Honey

4. Cinnamon

(06:46)

Nutritional Properties of Quinoa

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

(08:59)

Nutritional Properties of Sweet Potato

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

(12:27)

Nutritional Properties of Honey

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

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

(15:16)

Nutritional Properties of Cinnamon

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

Additionally, Cinnamon is a rich source of manganese; two teaspoons containing 0.76mg of manganese, the equivalent to one third of the recommended average daily intake. Manganese is an important enzyme cofactor essential for the metabolism of carbohydrates, lipids and proteins so could support optimal utilisation of these macronutrients post training.

(18:53)

Summary of the Nutritional Properties of our 4 foods:

1. Nutritional property of Quinoa is protein to support muscle building and repair post-training

2. Nutritional property of Sweet Potato is slow release carbohydrate to support glycogen repletion and blood sugar balance post-training

3. Nutritional property of Honey is quick release sugars to support speedy glycogen repletion IMMEDIATELY post training

4. Nutritional properties of Cinnamon are the phytochemicals contained within the essential oil of cinnamon known to help alleviate many digestive symptoms including flatulence and constipation, which many runners suffer from.

(20:1)

Recipe and Menu Ideas

· Food ideas for Quinoa; quinoa pancakes, quinoa and avocado salad, quinoa porridge

· Food ideas for Sweet Potato: sweet potato and spinach curry, baked sweet potato with cottage cheese and herbs, sweet potato energy balls.

· Food ideas for honey: roasted aubergine with honey, salad dressing, honey flapjacks

· Food ideas for cinnamon: yogurt with baked fruits and cinnamon, cinnamon smoothie, fruit and cinnamon crumble

(27:22)

Check out our suggestions for a 1-Day Menu Plan

(29:05)

Top Takeaways

The key nutrient in Quinoa that we discussed was Protein, which is essential for muscle repair and muscle building post training.

The key nutrient in Sweet Potato that we highlighted was carbohydrate. Sweet potato contains slow-release carbohydrate required for glycogen repletion and blood sugar balance post training.

The key nutrient in Honey we focused on was carbohydrate again but this time in the form of quick-release sugar to support efficient glycogen repletion IMMEDIATELY post training

Finally the key nutrients in cinnamon that we highlighted were the phytonutrients known to help alleviate many digestive symptoms including flatulence and constipation….which many runners suffer from.

Download your FREE GUIDE Top Running Snacks and Nutrient Timing

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.

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

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

Food For ... During Training

Thu, 17 Dec 2020 08:00:00 +0100

FOOD FOR….. DURING TRAINING

The key strategy behind eating during training is to maintain glucose/glycogen levels, so the types of foods you eat are VERY important. This is where quick release, glucose rich sugar foods can be used strategically to maintain performance.

Also, it is important not to eat foods containing fat and/or protein at this time as this will slow down the digestion/absorption rate of the sugars, which will delay utilisation that could impact performance.

It is not always necessary to eat during a run. It will depend on how long you are running for, the distance you are running, the intensity of the run, your metabolic rate amongst other individual factors. As a rule of thumb, if your run is less than 90mins then there is no need to eat DURING a run. BUT this may not be the case for everyone, E.G. someone with diabetes may require additional feeding.

From a health and nutritional view-point as a runner, our aims during running are to ensure we have sustained energy throughout so we can maintain performance, BUT also to help reduce the risk of injury and illness and support speedy and efficient recovery following training so we are ready and energised for our next run.

Show Notes

(02:49)

Introducing the 4 foods we will spotlight in this episode:

· Medjool Dates

· Raisins

· Mango

· Bread.

(03:39)

Medjool Dates

We have chosen medjool dates in particular because their natural sugar content per date is very high. To make a comparison:

· 1 medjool date contains 18g of CHO of which 16g is sugar

· 1 Deglet Noor date (another type commonly eaten in the UK) contains only 5g of CHO of which 4g is sugars.

So, you would need to eat approximately 4 Deglet Noor dates to get the equivalent quick release sugar content. As runners, we want to achieve maximum natural sugar content from as little food as possible during a long run so a medjool date is a great choice of quick release carbohydrate.

Another important nutritional property of dates is their soluble fibre content i.e. Beta-D-Glucan fibre. This may be beneficial to runners who suffer from runner’s tummy, as Beta-D-Glucan is known to absorb and retain water as it travels through the GI tract, thus adding bulk and softness to the stool. There may be a need to consider your hydration as a result of the absorption of water by dates.

(05:53)

Raisins

We have chosen raisins for their natural sugar content for running and a small 30g box contains approx. 23g CHO of which 21g is sugar.

Raisins are an excellent source of Boron, a trace mineral which has an important place in supporting health. For runners, its principle function would be to support bone health, although boron is also known to support immune function, help balance sex hormones and optimise vitamin D metabolism to its active form.

Studies have found that it helps in the regeneration of bone by reducing urinary excretion of calcium and magnesium, both of which are key in the maintenance of bone mineral density. Calcium and Magnesium are linked to bone health, vitamin D would be key here too as boron is needed for the metabolism of vitamin D.

(10:00)

Mango

Mango is delicious and like all the other tropical fruits (e.g. pineapple, papaya, banana) it is incredibly sweet.

The Carbohydrate content of fresh mango is 15mg per 100g weight of flesh (so roughly a large slice of mango) of which 14g are sugars. The problem with mango is it is not very transportable for a runner, so possibly dried mango may be more practical. A 42g pouch of dried mango contains roughly 33g of CHO of which 28g are sugars. A word of caution here as many dried mango products contain added sugar so do read the ingredients before you purchase.

Fresh mango is also rich in Vitamin C, which for a runner is important for immune support to help reduce the risk of injury and illness. Vitamin C is also important in the synthesis of collagen so key in bone regeneration (like Boron) and soft tissue maintenance. The dried variety contains much less vitamin C due to the fact that it is a water-soluble vitamin, thus lost in the drying process….so fresh is best from this health point of view.

(13:07)

Bread

Generally, bread is an overused as a convenience food, however for a runner, if used strategically it could be beneficial.

Eating bread during a run is not something that most of us probably do…however, if you are an ultra-distance runner eating “real food” on the run (pardon the pun) becomes more important. A sandwich is probably an easy food to carry if the runner does not want to stop to eat (many ultra runners will stop though, especially if the distance is beyond 50 miles).

So, thinking about the type of bread…white bread could be used here as it is in the form of quick release Carbohydrate, plus there is a lack of fibre, which could help minimise digestive distress, which is common amongst ultra runners.

Apart from its energy content, there are NO natural nutritional benefits to eating white bread…although it will generally be fortified with certain nutrients

(15:53)

A recap on the principle nutritional properties of ALL 4 foods for a running DURING TRAINING is their energy content in the form of sugars. In addition…….

1. The principle nutritional property of Medjool dates for a runner that we discussed is Beta-D-Glucan; a soluble fibre that may help reduce the risk of runner’s tummy for some individuals

2. The principle nutritional property of Raisins for a runner that we discussed is Boron, a trace mineral known to support bone regeneration.

3. The principle nutritional property of Mango for a runner that we discussed is Vitamin C, a water-soluble vitamin well known for its immune boosting properties, therefore helping reduce the risk of illness and injury. It is also important in the synthesis of collagen so key in bone regeneration and soft tissue support.

4. The principle nutritional property of Bread, principally white bread, is carbohydrate, it does not naturally contain any other nutritional properties, although it is generally fortified with certain nutrients.

(17:36)

Our Favourite Food and Menu Ideas for these 4 foods

· Medjool dates: dates stuffed with walnuts, dates stuffed with cottage cheese, dates stuffed with cottage cheese and almonds

· Raisins: raisin flapjacks, raisin granola bars, overnight oats with raisins, raisin granola

· Mango: Mango and oat smoothie, Mango and flax smoothie, Mango and chia smoothie

· Bread: banana and honey white sourdough sandwich, chicken and rocket with tomato white bread sandwich, avocado and cottage cheese brown bread sandwich (if tolerated).

25:50

A summary of the key nutrients of each food and how they support a runner’s health.

We have principally chosen these foods for their energy content to fuel us during our long runs, however they have additional benefits including:

Medjool dates – the key nutrient we discussed was soluble fibre in the form of Beta-D-Glucan, which could help reduce the risk of runner’s tummy during a run.

Raisins – the key nutrient discussed was Boron, which is known to support bone regeneration

Mango – the nutrient highlighted here was vitamin C, which is known to support the immune system as well as being important for bone and soft tissue health.

Bread– white bread does not naturally contain any nutritional properties as they have been processed out, however most breads are fortified with certain nutrients. The nutrients vary depending on the bread product.

Related Topics:

Bone Health For Runners

Download your FREE GUIDE Top Running Snacks and Nutrient Timing

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.

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

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

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

Happy Running!

Aileen and Karen

hello@runnershealthhub.com

FOOD FOR ... Pre Training

Thu, 10 Dec 2020 08:00:00 +0100

FOOD FOR…..PRE-TRAINING

From a health and nutritional view point as a runner, our aim is to ensure we are fuelling our bodies appropriately to maintain our performance throughout the run….but also to support efficient recovery afterwards.

What we eat beforehand may also help reduce the risk of cramping and injury during or following our run.

In this episode we will discuss 4 foods to support your Pre-training fuelling.

We will outline the nutritional properties of each and consider how they may be added as part of your meal plan with some menu ideas.

The 4 foods we’ll be discussing today are

Maple Syrup
Eggs
Flaxseed
Avocado

Finally we’ll share a 1-day menu plan using these 4 foods.

Show Notes

(00:39)

Discover Aileen and Karen’s “Go To” Pre-Running Meals and Snacks

(03:42)

Maple Syrup is a great vegan alternative to honey, which can be used in exactly the same way pre-training. The reason we are recommending it here is for its Carbohydrate content in the form of simple sugar, which is required for immediate energy. To let you see how beneficial this food could be for pre-training (endurance running lasting more than 90mins)100g of maple syrup contains 67.1g of CHO of which 59.5g is sugar…mostly glucose. Now as glucose is the raw material required for producing energy its uptake and utilisation is going to be far more rapid than if it was oats for example, which would need to be metabolised and broken down into glucose, which is going to take time.

Maple syrup could be an excellent food choice if there is very little time between eating and running. However if someone was leaving at least an hour between eating and running then a slower release CHO choice would be more beneficial….like the oats mentioned.

(08:37)

Eggs are a “complete protein” food, in that they contain ALL 9 essential Amino Acids (AA’s) , which the body cannot produce. It is the egg’s protein content we are considering here. As runners we need protein for building lean muscle as well as muscle repair and recovery. Protein is also important for maintaining soft tissue strength and suppleness, again helping reduce the risk of injury. The Branch Chain Amino Accids (BCAA’s Leucine, Iso-leucine and Valine) are the principle AA’s for muscle protein synthesis (MPS) and as eggs are a complete protein, they contain these AA’s. From a practical point of view eggs are fast to cook and for most people easy to digest which again is important for pre run timing.

(11:15)

Flaxseed is known to be a potent anti-inflammatory food due to its Omega-3 Fatty Acid content, in fact it is one of the principle foods for vegans and vegetarians as a source of Omega 3’s.

Exercise, especially endurance exercise (or high impact exercise) is known to be pro-inflammatory, therefore it is important to try and counteract this by eating foods that could diminish or limit the pro-inflammatory effects. Inflammation, if not addressed could increase a runner’s risk of injury but also illness, especially URTI and UTIs, which are common complaints in runners, especially in distance runners.

The Omega-3 content of flaxseeds are in the form of Alpha-Linolenic Acid (ALA) rather than the DHA and EPA form found in oily fish. The forms found in oily fish are highly bioavailable to the body, however ALA requires converting into DHA and EPA.

This process requires an enzyme, which, in some people, is less available. Also, it depends on certain nutrients being present so nutrient deficiencies could limit the conversion too.

So, although flaxseed oil contains twice the amount of Omega-3 as fish oil, its anti-inflammatory benefits are generally less potent due to potential limitations on the bioavailability of DHA and EPA. However, for vegetarians and vegans flaxseed is an important source of Omega-3 PLUS it contains several other nutritional properties important for good health.

(14:26)

Avocado - The reason we have chosen avocado is for its natural levels of potassium. ½ an avocado contains 680mg of potassium which is significant when you think that the recommended daily allowance (RDA) for potassium is between 1.9g and 5.6g.

Potassium is an important electrolyte that can become diminished in distance runners or when running in intense heat or in runners with a high sweat rate if not replaced sufficiently.

(20:01)

A recap on the Nutritional Properties of each food we have discussed

The principle Nutritional property of Maple Syrup in supporting a runner pre-training is its CHO content. Specifically, its simple sugar content, which is predominantly in the form of glucose so a great source of quick to access energy.

The principle Nutritional property of Eggs to support a runner pre-training is the PROTEIN content. Adequate intake of the essential amino acids, especially the BCAAs could reduce the risk of injury and also support muscle recovery and repair as well as MPS.

The principle Nutritional property of Flaxseed to support a runner pre-training is the Omega 3 FAs content. Omega-3 is a potent anti-inflammatory nutrient so could help reduce the risk of injury and illness, both of which are common in runners.

The principle Nutritional property of Avocado in supporting a runner pre-training is potassium. Potassium has many functions in the body including glycogen storage and is one of the electrolytes that is known to be lost in sweat. Low potassium levels are known to lead to significant symptoms if not addressed.

(22:13) Ideas on how to use these 4 ingredients in your food plan

Food ideas for Maple Syrup: banana and maple smoothie, Greek yogurt with maple and seeds

Food ideas for eggs: Huevos Rancheros, Boiled eggs on oatcakes with wholegrain mustard

Food ideas for flaxseed: mixed salad with flax oil, fruit and flax smoothie

Food ideas for avocado: oatcakes with banana and avocado, guacamole with crudités

(33:09)

Check out our 1-day Menu Plan Suggestions using the 4 foods spotlighted today

(34:53)

Key Takeaways:

Maple Syrup’s key nutrients is Carbohydrate, Maple syrup is good for providing quick release sugars ideal for promoting energy ahead of run training.

Eggs key nutrient is Protein good for building lean muscle, as well as muscle repair and recovery and is also important for maintaining soft tissue strength, suppleness, and helping reduce the risk of injury when running.

Flaxseed– key nutrients is Omega 3 Fatty Acids which are anti-inflammatory and may support reducing the risk of injury and illness common in runners.

Avocado – key nutrient is Potassium supporting electrolyte balance and good for promoting glycogen storage important for energy production.

Episode 9: 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.

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

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

Episode 19: High Stress, Poor Performance

Pressing The Pause Button

Thu, 26 Nov 2020 07:00:00 +0100

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.

Food For SLEEP

Thu, 19 Nov 2020 07:00:00 +0100

FOOD FOR…….SLEEP

Sleep is important for a runner BUT for it to be restorative, optimal sleep needs to be in place CONSISTENTLY. So, in this episode of our FOOD FOR….SPOTLIGHT SERIES we discuss 4 foods known to promote sleep duration and sleep quality, therefore supporting restorative sleep to help reduce YOUR risk of injury or illness.

Show Notes

(04:01)

Indicating the importance of restorative sleep, with an emphasis on how it may support the immune system. Moving on to outline the four foods to be discussed in this episode:

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 alleviate insomnia. Liver is also a well known source of IRON, which is a key nutrient in the production of energy for 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.

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

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

Episode 20: Resistant Weight Loss for Runners

FOOD FOR Metabolism

Thu, 12 Nov 2020 07:00:00 +0100

Food For ... Metabolism

As runners our aim is to maintain optimal metabolism and metabolic rate to support our running performance as well as our body composition. Nutrition (and exercise) are central to this goal, so in this episode we discuss FOUR foods known to optimise metabolism and metabolic rate. We also share some delicious and easy to prepare meal and recipe ideas for you to try out in the kitchen.

Show Notes

(04:02)

Defining Metabolism and Metabolic Rate in a simple way whilst also considering the 3 key aspects of Metabolic Rate, which include:

Basal Metabolic Rate OR Resting Metabolic Rate
Thermic Effect of Food
Energy used during physical activity

(08:03)

Introducing the first of the 4 foods being highlighted in this episode. Discussing chicken and its nutritional content known to support Metabolism and Metabolic Rate. Protein is the key nutrient here due to its effects on Basal Metabolic Rate (BMR). It is thought that the digestion and absorption of Protein can raise BMR by approx. 20%-30%

(11:16)

Moving on to discuss Grapefruit and the phytonutrient Naringenin found within, which is thought to increase energy expenditure, therefore influencing metabolic rate. Also discussing the novel idea of Naringenin being able to express Brown Adipose Tissue (BAT), which has been researched for its thermogenic effects (i.e. heat creation).

(16:31)

Introducing Sardines and their Omega 3 Fatty Acid content, which is the nutritional property thought to support Metabolism and Metabolic Rate. Omegaa 3 FAs influence is thought to be via their ability to suppress lipogenesis i.e. limit the synthesis of “fat”.

(20:41)

The fourth food and its nutritional property linked to Metabolism and Metabolic now being discussed. The Capsaicin content of Jalopeño Peppers is thought to induce thermogenesis therefore increase Basal Metabolic Rate. Capsaicin is also thought to induce browning of white fat (in other words, changing the ‘fat’ so as we know, i(white fat) into thermogenic brown adipose tissue).

(25:54)

Looking at some recipe and menu ideas using the foods discussed:

Chicken – Roast chicken, chicken bone broth, chicken curry or casserole

Grapefruit – Grilled grapefruit with cinnamon, nutmeg and maple syrup, Grapefruit Granita, Grapefruit salad

Sardines – Sardine pate, sardines on sourdough with watercress, cherry tomatoes, chopped garlic and parsley, sardines with lemon, chickpeas and parsley.

Jalapeño peppers – Add to soups and stews, guacamole, bean chilli, chilli con carne

(34:47)

A one-day meal plan:

Breakfast: sardines on sourdough with the tomatoes and parsley

Lunch: chicken tray bake - chicken pieces (drumsticks, thighs, breast), baby potatoes, cooked artichokes, lemon wedges and fresh rosemary roasted in the oven. Serve it with a salad.

Dinner: Bean Chilli served with brown rice

Snacks: Grilled grapefruit with cinnamon, nutmeg and maple syrup. Mexican guacamole with vegetable sticks, sardine paté on oatcakes, grapefruit granite

(38:27)

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

Chicken’s key nutrient is PROTEIN, which is good for the muscle building and repair element of running
Grapefruit is a good source of soluble 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 for the anti-inflammatory element of running
Jalapeño pepper is a good source of potassium, which is good for the electrolyte balancing element of running

Episode 1: HWHR Weight Loss and the Mid-Life 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.

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

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

Happy Running!

Aileen and Karen

hello@runnershealthhub.com

FOOD FOR ... Gut Healing

Thu, 05 Nov 2020 07:00:00 +0100

FOOD FOR... Gut Healing

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

Show Notes

(01:03)

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

(09:01)

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

(12:25)

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

(16:15)

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

(20:47)

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

(27:48)

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

(32:37)

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

(36:41)

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

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

Related Episodes:

Episode 3: Avoiding Digestive Issues as a Runner

Episode 14: Endurance Running and the Immune System

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

Ep7 Vitamins and Minerals for the Female Runner

FOOD FOR ........ Winter Running

Thu, 29 Oct 2020 08:00:00 +0100

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

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)

(04:06)

(05:15)

(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:

Ep14 Endurance Running and the Immune System

Ep 29 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.

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

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

Ep7 Vitamins and Minerals for the Female Runner

Nutrition for Winter Running

Thu, 22 Oct 2020 07:15:00 +0100

Nutrition for Winter Running

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 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.

Related Episodes:

Ep14 Endurance Running and the Immune System

Ep26 Nutrition for Soft Tissue Injury

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.

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

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

HWHR-Energy for Everything

Mon, 19 Oct 2020 07:15:00 +0100

HWHR-Energy for Everything

We need Energy for Everything, including our running. So, today in our HWHR mini episode we give you an overview of the key nutrients needed as building blocks in energy production so you can have high levels of energy for everything you need to do.

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

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

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

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

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

Show Notes

(01:01)

Outlining the 4 key nutrients to be discussed then moving on to introduce each one and explain their relevance to energy production.

(10:04)

Thinking about the impact of depleted levels of these key nutrients on a mid-life female runner

(14:49)

Delving into the food sources of these 4 key nutrients and considering foods that contain all the key nutrients to help keep meal preparation easy.

(19:47)

Key Takeaways:

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.

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

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

Ep 2 Macronutrients to Help Runners Go Faster and Longer

Nutrition Periodisation For Runners

Thu, 15 Oct 2020 07:15:00 +0100

Nutrition Periodisation for Runners

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

Show Notes

(03:44)

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

(06:45)

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

(13:00)

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

(17:29)

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

(24:51)

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

(38:56)

Key Takeaways:

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!!

Related Episodes:

Ep8 Nutrient Timing for Performance

Ep 9 Energy Bars, Gels and 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.

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

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

Episode 16: Smart Food Prep for Runners

In A Runner's Kitchen

Thu, 08 Oct 2020 07:15:00 +0100

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!

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:

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.

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

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

HWHR-Why Are You Getting Hot Flushes?

Mon, 05 Oct 2020 07:15:00 +0100

HWHR-Why Are You Getting Hot Flushes?

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

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

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

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

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

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

Show Notes

(01:14)

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

(06:14)

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

(08:58)

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

(16:04)

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

(18:28)

Key Takeaways:

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.

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.

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

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

Episode 14: Endurance Running and the Immune System

Nutrition For Soft Tissue Injury

Thu, 01 Oct 2020 07:15:00 +0100

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.

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:

Episode 15: Nutrition To Solve DOMS

Episode 17: Nutrition For Running Injury

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.

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

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

HWHR-Hormone Health in Midlife

Mon, 28 Sep 2020 07:00:00 +0100

HWHR-Hormone Health in Midlife

In this mini episode we give you a snapshot of the key reasons for hormone imbalance, with the midlife runner in mind. We explore how an imbalance may impact on work, family life socialising, and, of course, YOUR running. We consider some of the principle risk factors for hormone imbalance before delving into some nutritional and lifestyle suggestions YOU could consider implementing.

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

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

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

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

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

Show Notes

(00:53)

Considering some risk factors for hormone imbalance including STRESS and DIET. Particular emphasis is placed on the effects of stress and how it underpins other factors linked to hormone imbalance including poor food choices.

(08:08)

Discussing the links between raised cortisol levels and inflammation and how this may affect running performance and potentially lead to loss of YOUR running mojo.

(11:24)

Considering some nutritional changes a midlife female runner could implement to support her hormone health as she journeys through peri-menopause into menopause and beyond. We explore the positive effects of phytoestrogenic foods and cruciferous vegetables whilst also mentioning the detrimental effects of environmental xenoestrogens.

(15:06)

Thinking about some lifestyle changes a midlife female runner could introduce to support hormone health including stress reduction and minimising toxin exposure.

(17:26)

Key Takeaways

Remember that stress can affect us in many different ways: physically, emotionally, behaviourally and psychologically.
Don’t ignore the stressors in your life, think about the ones within your control and try to reduce/remove them e.g. diet/lifestyle
Remember hormone imbalance can have far reaching health effects including: risk of injury/illness, weight gain/unhealthy body composition, risk of health conditions including T2DM.
Remember that small changes can have significant positive effects….so start your journey of change NOW!!

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

Episode 7: Vitamins and Minerals for Female Runners

Iron Woman (the mineral not the event!!)

Thu, 24 Sep 2020 07:00:00 +0100

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.

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:

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.

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

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

HWHR-Lifestyle Essentials

Mon, 21 Sep 2020 07:00:00 +0100

HWHR-Lifestyle Essentials

Do you find you just don’t have sufficient time to do the things you enjoy in life…like your running? Or, because you are unorganised you are not fuelling your running appropriately? In this mini episode we give you a snapshot of STRATEGIES FOR SUCCESS. We explore some nutrition and lifestyle approaches to encourage SUCCESS and share some NON-NEGOTIABLES from the Healthy Woman Healthy Runner Method.

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

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

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

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

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

Show Notes

(00:30)

Exploring the importance of having some LIFESTYLE ESSENTIALS in place and thinking about the consequences on running performance of poor preparation and organisation skills.

(02:43)

Discussing the impact Yeah, well, not attendance and thought of the lifestyle essentials may lead to a downward spiral. So, you know, we talk a lot about setting goals, Karen. So if you don't have a clear curfew running, that can be a problem. So you really need to know what you want to achieve.

(05:00)

Acknowledging that by getting the basics in place, success will follow, then moving on to highlight some nutrition and lifestyle tweaks to consider supporting YOUR lifestyle essentials.

(09:00)

Key Takeaways:

Set your running goals
Do a LIFESTYLE Essentials AUDIT
NAIL Everyday Nutrition and Hydration (before you look at nutrition specific to running)
Establish a supportive bedtime routine
Schedule a REST Day every week - no running – no intensive exercise

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

Bone Health For Runners (Part 2)

Thu, 17 Sep 2020 07:00:00 +0100

Health for Runners (Part 2)

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

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

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

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

Specific nutrients addressed in this episode include:

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

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

Show Notes

(02:14)

A quick recap of the nutritional points discussed in Part 1

(07:33)

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

(10:38)

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

(13:23)

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

(17:59)

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

(21:31)

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

(25:55)

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

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

(40:55)

Key Takeaways:

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

Related Episodes:

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.

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

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

HWHR-Combating Low Energy

Mon, 14 Sep 2020 07:00:00 +0100

HWHR-Combating Low Energy

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

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

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

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

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

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

Show Notes

(00:40)

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

(07:00)

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

(12:22)

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

(17:30)

Key Takeaways:

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

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

Runner's Gut

Thu, 10 Sep 2020 08:00:00 +0100

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.

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 running performance

Related Episodes

Digestive Issues as a 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.

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

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

HWHR-Weight Loss in Midlife

Mon, 07 Sep 2020 07:00:00 +0100

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.

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

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

Show Notes

(01:16)

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

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.

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

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

Fuelling The Ageing Runner

Thu, 03 Sep 2020 08:00:00 +0100

Fuelling the Ageing Runner

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

Show Notes

(03:54)

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

(05:24)

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

(10:54)

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

(15:25)

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

(18:27)

Discussing the Female Factors:

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

(20:12)

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

(27:37)

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

(41:25)

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

(1:00:13)

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

(1:03:45)

Key Takeaways:

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

Bone Health for Running 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.

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

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

Bone Health for Runners (part 1)

Thu, 27 Aug 2020 09:00:00 +0100

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)

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 which may affect/inhibit bone remodeling process.

(46:52)

An overview of nutrition and lifestyle factors relating to bone health.

(48:04)

Key nutrients involved in bone remodeling i.e. anti inflammatory nutrients such as essential fatty acids, ginger and turmeric, Calcium, Vitamin D, Magnesium, Collagen and trace minerals.

(50:20)

The importance of balancing female hormones and the role of digestion to support bio availability of nutrients.

(52:17)

Being aware of the negative dietary and environmental factors which may lead to poor bone health e.g. low nutrient status due to poor quality food, environmental toxins in food chain and in our daily environment, poor quality water, potential of medication inhibiting bone remodelling process

(60:38)

Key Take Aways from this Episode

Look after your bones throughout every life stage – think about nutrition, exercise and lifestyle factors
Eat a nutritionally dense food plan and don’t under eat – eat to your energy requirements for daily life and for your training and include bone building nutrients
Get niggles and pains investigated – don’t run through them as you may cause long lasting injury
Do a variety of exercises particularly weight bearing, pilates, yoga, barre – this will promote bone building in all parts of the skeleton
Nutritionally address inflammation, hormonal balance and digestion alongside key nutrients status of Calcium, Magnesium, Vitamin D, Collagen and trace minerals
Minimise exposure to negative dietary and lifestyle factors and environmental toxins e.g. smoking, alcohol, processed foods, stress,
Reduce potential toxins from food, water and environment
Get a medication review to check drugs are not inhibiting bone remodeling process

Related Episodes:

Bone Health For Runners (Part 2)

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.

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

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

E11 – Nutrition Basics for ALL Runners

Resistant Weight Loss for Runners

Thu, 20 Aug 2020 08:00:00 +0100

Resistant Weight Loss in Runners

This episode is for runners who are stuck when it comes to weight loss, for the people who are healthy eaters, and dedicated to their endurance running, but just feel that it doesn't matter what they do their weight doesn’t change. This is very frustrating!

We are going to explore the potential underlying reasons for being in this stuck position, how a functional nutrition approach can support positive changes in body composition, and what you can do with your running training to support your weight and your body composition goals.

Show Notes

(09:08)

Insights into the reasons why people may be experiencing resistant loss e.g. over/under eating healthy foods, underlying health conditions and biochemical imbalances, sub optimal run training or a combination of all of these factors.

(11:58)

How to approach managing body composition if you are an over eater of healthy food.

(14:09)

How to approach managing body composition if you are an under eater of healthy food.

16:07

How to calculate your RMR (resting metabolic rate) and activity factors using Harris Benedict Formula.

(17:59)

How biochemical imbalances might contribute to weight loss resistance.

(19:13)

How a functional nutrition approach can support positive changes in body composition e.g. inflammation, hormonal balance, digestion and also detoxification.

(23:20)

What steps Aileen takes when analyzing a client case.

(28:12)

An insight into potential toxic load and the impact on resistant weight loss.

(30:43)

A focus on supporting detoxification pathways.

(36:08)

What can runners consider to fine tune their run training to support optimal body composition.

(43:51)

The Key Take Aways for this episode are:

Know your Energy Requirements based on RMR and activity factors
Fuel adequately for your training runs and remember to add in pre/during/post food into your energy requirements/calorific requirements for the day
Adjust your food plan for endurance exercise and lighter days
Address “biochemical imbalances” – seek professional advice – we can help!
Adjust your run training and build lean muscle
We are all individuals, we don’t live in a sports science lab so we may not get the results some of the studies get, and also don’t focus on the scales – consider your changing shape, tone, tape measurements, fat: muscle mass, performance, energy, strength – be systematic, be consistent, layer on the practices – you will get the results

Related Episodes:

E12 – Run Lean Run Fast

E18 – Intermittent Fasting

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

Intermittent Fasting for the Female Runner

High Stress Poor Running

Thu, 13 Aug 2020 08:00:00 +0100

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’.

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:

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.

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

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

Intermittent fasting and the female runner

Thu, 06 Aug 2020 08:00:00 +0100

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

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 run fasted if you are planning a run longer than 1 hour or an intensive training session. Always aim to run inside your eating window e.g. if you plan to eat 10-6 don’t run at 9pm at night. Don’t forget to build in post run recovery fueling within your eating window.

Q. What if I find I’m feeling weak when out on a run?

A. Be prepared. Take food/snack with you just in case. If you feel it’s required, don’t push through, refuel – it takes practice – and it’s not the end of the world if you need to respond – listen to your body – refuel and enjoy your run.

Q. What can I drink when on a fasting plan?

A. water, herbal teas, occasional decaffeinated coffee, and avoid soft drinks, fruit juice and alcohol

Q. Would it help if I skipped meals?

A. Following a timed meal plan within your eating window will help support blood sugar balance and energy levels. So please avoid skipping meals. If a meal is delayed add in a protein rich snack to help balance blood sugar.

Key Take Aways

Never run on empty/fasted (unless it’s an easy run less than 60 minutes)
Plan your training runs within your “eating window”
Remember to build in post run recovery fuelling
ALWAYS healthy food (no processed/junk food)
Follow PLATE balance (macros and micros)
Have a timed routine for your meals/snacks within “eating window”
Front load calories – more at breakfast and lunch and less in evening i.e. eat calories around active part of day
Listen to your body – respond and adapt!
Personalise your plan – build your training around your “eating window” or vice versa

Related Episodes:

Run Lean Run Fast

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.

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

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

Nutrition For Running Injury

Thu, 30 Jul 2020 08:00:00 +0100

Nutrition for Running Injury

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

Show Notes

(02:00)

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

(08:00)

Delving deeper into Shin splints?

(11:17)

Discussing Achilles Tendonopathy and how it manifests itself

(13:25)

Describing Plantar Fasciitis and the risk factors for it developing

(18:02)

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

(24:24)

Discussing running shoes and their potential to lead to injury

(27:06)

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

(31:15)

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

(33:44)

Highlighting the female factors to be aware of.

(39:40)

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

(47:26)

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

(54:52)

Key takeaways:

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

Related Episodes:

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.

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

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

Smart Food Prep for Runners

Thu, 23 Jul 2020 07:00:00 +0100

=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

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:

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.

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

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

Nutrition To Solve DOMS

Thu, 16 Jul 2020 08:00:00 +0100

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.

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:

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.

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

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

Endurance Running and Immune System

Thu, 09 Jul 2020 08:00:00 +0100

Endurance running and the Immune system

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

We focus on:

1. The impact of endurance running on our immune system

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

3. How you may support your immune system nutritionally

Show Notes

(04:09)

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

(07:54)

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

(11:00)

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

(15:27)

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

(19:00)

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

(22:36)

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

(27:08)

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

(33:25)

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

(39:00)

A spotlight onto research about carbohydrates and the immune system.

(41:32)

Tips on using antioxidants as nutritional supplements.

(43:51)

Supporting nutrition for your immune system with your food plan.

(46:12)

Key Takeaways

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

Related Episodes:

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.

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

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

Sleep Essentials for Running Performance

Thu, 02 Jul 2020 08:00:00 +0100

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.

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:

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.

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

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

Run Lean Run Fast

Thu, 25 Jun 2020 08:00:00 +0100

Run Lean Run Fast

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

In this episode we’re talking dietary and training approaches to attaining optimal body composition, and also identifying factors influencing the ability to achieve an “ideal body composition”.

Show Notes

(06:53)

How genetics play a part in an individual’s body composition.

(09:40)

We speak about energy in versus energy out, and does it need to be in a negative balance for weight loss to occur.

(12:12)

Understanding the importance of food quality and nutrient density of foods we eat to encourage changes in eating patterns and food choices we make.

(20:43)

Reviewing the female factors linked to optimal body composition eg. REDs, female focus on an ideal body weight and menopausal weight gain.

(26:05)

We review nutritional approaches to losing body fat and gaining lean muscle.

(32:00)

Challenges people face when trying to achieve ideal body composition e.g. resistance weight loss, peri-menopause and menopause, yoyo dieting, low metabolic rate, imbalance of female hormones, over/undereating, toxic load.

(41:41)

Benefits of ideal body composition for a runner e.g. speedy recovery, lighter and faster running and increased energy.

(42:40)

Moving on to the risks of suboptimal body composition e.g. sluggish running, muscle wasting and increased risk of injury/illness.

(49:11)

Key Takeaways:

Body composition is important for running performance
Be mindful of what you are striving for in body composition – is it realistic and healthy?
A combination of a nutrition plan and exercise (mix of resistance and cardiovascular) is important to achieve appropriate body composition
A general approach to macro nutrient composition would be healthy fat intake, optimal protein and strategic use of carbohydrates in line with training
Remember to assess the benefits and risks to balance your health with your running goals
Personalised plan to nutrition is always best

Related Episodes:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Nutrition Basics for ALL Runners

Thu, 18 Jun 2020 08:00:00 +0100

Nutrition Basics for ALL Runners

Often runners interested in sports nutrition want to dive straight into nutrition specific to their training, however it’s vital that everyday nutrition is optimal so we’ll be sharing our recommendations for ensuring your nutrition basics are consistently in place so you can get the best from your sports nutrition.

We truly believe that consistently putting the Nutrition Basics in place every single day gives everyone and especially runners a foundation for great health, wellbeing and energy. You really need to have these important foundations in place before applying sports nutrition specifics to your running plan to get the best results. If not it’s a bit like wallpapering before you prepare the wall!

We will be sharing our thoughts on 3 important aspects of Nutrition Basics for ALL Runners which are:

1. Quality of Food

2. Plate Balance

3. Timing of Meals and Snacks

Show Notes

(05:24)

Why the quality of your food is an important part of Nutrition Basics for all Runners.

(12:40)

Are there are female factors to consider when choosing foods e.g. consider potential toxins in foods (pesticides, chemicals that may have contaminated food during farming, processing and packaging), and how endocrine disruptors may be affect hormonal function and balance.

(17:56)

Tips on how to purchase foods wisely and how to minimise toxins.

(23:36)

Using a plate balance concept to ensure you are balancing macronutrients and plant foods, helping to manage portion sizes and balance blood sugar.

(26:58)

Understanding low GL carbohydrates and their impact on blood sugar balance.

(35:33)

The importance of eating vegetables every day e.g. eating a rainbow and having lots of variety and how that supports both immune and digestive health.

(39:59)

The timing of meals and snacks and why this is key for everyday health.

Key Takeaways:

1. Quality of Food – minimize processed and junk foods, buy fresh, seasonal, local and organic where possible. Minimise exposure to pesticides, chemicals, additives, packaging in your food.

2. Plate Balance – basic formula is ¼ plate of protein, ¼ plate of Low GL carbohydrate, ½ plate of non root vegetables, eat a rainbow, ensure you have lots of variety of different foods and adjust portions sizes to suit your physique/size

3. Timing of Meals and Snacks – eat regularly – have meals evenly spaced e.g. 5 hours apart, avoid grazing, have 12 hours of no eating between dinner and breakfast, use protein based snacks strategically if required.

4. Be consistent in your habits and food plan – every day

5. Get your Nutrition Basics in place – then start to adjust your food plan to meet your training and race requirements.

Related Episodes:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Nutrient Timing for Running Performance

Race Day Success: Nutritional Strategies

Thu, 11 Jun 2020 08:00:00 +0100

Race Day Success - Nutritional Strategies for Runners

To get the best out of your nutrition and running performance, you should have a specific food plan starting 6-7 days before a race. Using a modified carbohydrate super compensation strategy will support you in optimising muscle glycogen storage in the week prior to a race.

On race day you’ll need to consider what to eat and most crucially the timing of pre-race food and how to manage food and ergogenic aids during a race. The final phase of your nutritional plan take place after the finish line. We look at what to eat immediately after a race, and for the 6-8 hours afterwards to ensure you are replenishing glycogen stores and promoting muscle protein synthesis.

This strategy and plan must be practiced and refined in training so please don’t wait until just before your race to try this. Practice! Practice! Practice! We don't cover hydration in this episode but please remember this is key to success as well as what you eat.

Show Notes

(02:58)

An introduction to race day success and busting the myths around pasta parties and some insights into the pros and cons of carbohydrate super compensation as a strategy to optimise muscle glycogen storage.

(17:22)

Strategies to optimise liver glycogen storage pre-race i.e. timing of food on race day.

(21:40)

The potential for rebound or reactive or transient hypoglycaemia, how to recognise the symptoms and what to do to manage it.

(28:23)

Addressing practical issues around eating and getting to the start line fully satiated and carbohydrate replete.

(34:20)

Tips on managing food and energy intake during a race.

(36:46)

Managing food and energy intake during a race – what to eat and when.

(42:02)

What to eat after the finish line to promote recovery and enhance muscle protein synthesis.

(47:38)

The Key Takeaways from this episode:

Tapering of exercise and nutrition is important in the week leading up to a race
Reducing CHO intake to 50% of total macronutrient intake for the first 3 days then increasing to 70% for last 3 days is thought to be optimal for supporting performance on race day
Have a substantial pre-race meal 3-5hrs before the start then a quick release CHO snack within the hour before the race begins
Choose natural products wherever possible to fuel your run
Train the digestive system to receive food immediately following the race.
Regular protein and CHO combined meals/snacks up to 6hrs after the race will help enhance glycogen repletion plus Muscle Protein Synthesis, muscle recovery and reduce risk of DOMs and injury

Related Episodes:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

How to avoid digestive problems as a runner

Energy Bars, Gels and Protein Powders

Thu, 04 Jun 2020 08:00:00 +0100

Are energy bars, gels and protein powders necessary for a runner?

A discussion on the pros and cons of using energy bars, gels and protein powders in a runners nutrition plan. How do they potentially enhance performance and recovery. Suggestions on what to use and how to use them to promote performance and good health.

Show Notes

(03:11)

The key reasons runners use ergogenic aids.

(03:58)

The performance effects of bars and gels and understanding about how carbohydrate blended gels work and why that may make a difference to performance.

(12:08)

The potential budget and nutritional drawbacks of using commercial bars and gels i.e. cost, artificial sweeteners and flavourings, GI distress and possible weight gain.

(20:46)

Some suggested brands of gels and bars.

(23:51)

How protein foods and protein powders may support a runners nutrition plan e.g. muscle repair and synthesis, mitochondria production, reducing injury risk and DOMS, efficient recovery, and metabolism.

(32:07)

An overview of the role of BCAA’s.

(38:35)

Some suggested brands of protein powders.

(45:04)

Female considerations for ergogenic aids of gels, bars and protein powders.

(47:18)

The Key Take Aways from this episode:

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:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Macronutrients to help runners go faster and stronger

Nutrient Timing for Performance

Thu, 28 May 2020 08:00:00 +0100

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.

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:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Vitamins and Minerals for the Female Runner

Thu, 21 May 2020 11:00:00 +0100

Key Vitamins and Minerals for the Female Runner

Nutrient status is very important for the female runner, especially for musculoskeletal health and for performance. Learn about Iron, Vitamin D and Magnesium regarded as foundational nutrients for good health.

Discover how to recognise the signs and symptoms of insufficiency and what foods to include in your food plan to promote nutrient status.

Show Notes

(02:28)

What are the key vitamins and minerals we should consider as female runners and why they are important for performance.

(06:48)

The role of iron in supporting support oxygen and blood, and energy production plus reasons we may be at risk of depletion i.e. menstruation, heel strikes (haemolysis) and secretion of hepcidin in the digestive system.

(10:28)

Highlighting the signs of insufficiency or deficiency in iron status and typical signs and symptoms to check for.

(13:25)

Choosing iron rich foods – what are the best sources (including plant based).

(16:21)

Vitamin D (the sunshine vitamin) and why is it so important for the female runner (bone health, muscle contraction and immune health)

(20:03)

Food sources and supplementation of Vitamin D.

(21:48)

Magnesium and the importance for runners (energy function, bone health, electrolyte balance, and conversion of glucose to glycogen.

(23:43)

Common signs and symptoms of suboptimal magnesium.

(27:59)

Foods sources rich in magnesium.

(31:30)

Key Take Aways from this episode:

It is important to consume a balanced and varied diet to ensure an adequate intake of ALL nutrients on a daily basis.
Women need to take extra care and consider some key micronutrients to support their running performance, especially iron.
Supplements have a role. However, food comes first. If a true deficiency becomes apparent, then supplements may be necessary whilst also introducing key foods.
Be aware of your body and mindful of signs and symptoms – address them, don’t ignore them.

Related Episodes:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Sports Nutrition Foundations for Runners

Performance Effects of Overtraining Syndrome

Thu, 14 May 2020 14:00:00 +0100

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.

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:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Hydration and Running Performance

Thu, 07 May 2020 14:00:00 +0100

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.

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:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Plant-Based Eating for Runners

Thu, 30 Apr 2020 14:00:00 +0100

The Pros and Cons of Plant Based Eating for the Female Runner

Vegan eating has almost become mainstream in the last couple of years. Many runners and athletes have turned to a plant based diet. We look at the pros and cons of eating a plant based food plan, considering foundational health as well as the impact on running performance and female health.

Show Notes

(03:00)

Find out about Karen and Aileen’s personal and professional experience of plant based eating.

(08:31)

The role of a nutritional therapist in helping people transition to plant based eating.

(09:25)

The key nutritional concerns that anybody following a plant based diet should consider and how it may support general health and wellbeing – pros and cons.

(13:07)

The key nutrients are that people following a plant based food plan may miss out on e.g. B12, Iron, Essential Fatty Acids (Omega 3) and potentially food sources of Vitamin D and micronutrients from dairy foods,

(20:48)

Considering nutrient testing to establish your nutrient status.

(26:00)

Plant based proteins – suggestions on what you may include in a healthy food plan.

(30:14)

Aileen and Karen’s favourite plant based recipe books and Chefs.

(32:42)

The female vegan runner – what do they need to consider nutritionally?

(38:47)

Scott Jurek, one of the greatest runners of all time and insights into his 100% plant based diet.

(42:09)

Views on research and anecdotal evidence regarding the long-term effects of plant based eating on running performance

(45:04)

Key Takeaways from this episode

Plant based diet helps supports good foundational health for everyone
To optimise nutrition status it’s important to focus on getting B12, iron, Vitamin D, optimal protein, essential fatty acids and micronutrients
Female factors – focus on iron status and nutrition for bone health
Get tested for key nutrient status (especially if you notice fatigue, low energy and poor recovery)
Everyone is different – personalised food plans is best
You can BE a healthy VEGAN!

Related Episodes:

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Hydration and Running Performance

Avoiding Digestive Issues as a Runner

Thu, 23 Apr 2020 14:00:00 +0100

Alleviate Runners Digestive Symptoms

Do you find you suffer from digestive symptoms during training and competition e.g. flatulence, diarrhoea, nausea? Delve into digestive distress and the risk factors for its development. There are some well-known causes including: reduced blood flow to the digestive tract, anxiety, food sensitivity and much more…. Find out what may be causing YOUR digestive symptoms and learn how they could be alleviated to ensure you can attain and maintain peak running performance.

Show Notes

(01:51)

Discover the risk factors for digestive distress in runners.

(03:28)

Why does reduced blood flow in the GI tract during running lead to digestive distress.

(05:18)

Fertility and stress connections regarding endurance sports

(06:45)

The impact of pre race anxiety on digestive function.

(08:18)

How mechanical risks (bouncing effects of being a runner) may impact on digestive distress.

(10:00)

A deeper look into the effects of mechanical effects (bouncing) or running on our digestive system.

(13:40)

A look at the foods and drinks commonly thought to trigger digestive distress for runners

(17:11)

What runners may do to minimise the potential effects of particular foods on digestive distress.

(19:19)

The impact of common “over the counter” medications on digestion.

(20:43)

More risk factors, such as intensive exercise or endurance running and dehydration,

(22:48)

The importance of resolving day to day digestive issues and looking at common gastrointestinal symptoms.

(24:37)

Key Takeaways from this episode:

Introduce small amounts of protein/CHO pre-training and build up
Minimise or remove fat/fibre pre/during training
Limit carbohydrate intake during training (30g and 60g/h) - practice during training to work out how much you need. Practice with different CHO food sources to find out which causes no or least digestive side effects
Ensure any drinks/gels contain less than 10% carbohydrate concentration – remember most contain only 6% - but check!
Remain hydrated - before and after as well as during. Guidelines suggest drinking every mile. Important to find out what works for you.
Train in the environment in which you will be competing
Remove or limit medications/supplements pre training
Limit caffeine intake pre/during training

A final thought is that having an optimal digestive system is foundational and if it’s not then our advice would be to see a nutritional therapist or other health professional to resolve issues as running and racing and all that entails will exacerbate symptoms you may experience on training runs and race days.

Related Episodes:

Nutrient Timing for Running Performance

Energy Bars, Gels and Protein Powders

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Macronutrients to Help Runners go Faster and Longer

Thu, 16 Apr 2020 14:00:00 +0100

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).

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

Nutrient Timing for Performance

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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

Macronutrients to help you run longer and faster

Sports Nutrition Foundations for Female Runners

Thu, 09 Apr 2020 14:30:00 +0100

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.

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.

Related Episodes:

Vitamins and Minerals for the female runner

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.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

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