Episodios
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We come together in this final episode to say THANK YOU and GOODBYE to all our dedicated listeners.
Before we say farewell we wanted to remind you that She Runs Eats Performs Podcast will be hosted for another 12 months. Although we are not planning any new content after mid-October, we hope you'll take the opportunity to dip into our back catalogue whenever you need help with a particular topic.
We also have a number of podcast playlists organised into "topic' areas:
Nutrition For Running Performance
Healthy Woman Healthy Runner
Running with Underlying Health Conditions
Spotlight on Nutrients
Nutrition for Bone Health and Soft Tissue Injury
FOOD for Running
Getting Nutrition Foundations in Place
Focus on Everyday Food
Nutrition for Life Stage
Listeners Nutrition Clinic
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Hitting the Wall and Time Restricted Eating are todays's topics. Alison and Janine get their questions answered!
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.comSHOW NOTES
(03:00)
Alison’s question is about TIME RESTRICTED EATING and fitting that in with her half marathon training.
Alison, she is running her first half marathon next spring. She is an early morning runner and usually runs in the fasted state. Also she never eats before noon as she follows a time restricted eating plan where she only eats between noon and 8pm each day. She has been following this food plan approach for over 12 months and uses it to manage her weight. Alison knows she will have to make some adaptations for her training and for race day and is looking for some tips and advice.
(04:14)
An overview of approaches to training around Time Restricted Eating that Alison can consider are:
· Plan her long run training to take place during her eating window
· OR on her long run days change her eating pattern … maybe her eating window could still be 8 hours but earlier in the day or perhaps have a longer eating window. It would also be key to mirror the approximate timings for race day, by that we mean if the start time is early in race day, it would be good to practice fueling for training during a similar time frame.
(06:05)
Tips when practicing pre/during and post fueling and adapting to time restricted eating
If you’re not used to eating early in the day, it’ll take your digestive system a little bit of time to get used to a change in eating patterns, so start trialing with small quantities of food and build up gradually. Alison has several months to practice her nutritional changes, so as long as she makes a plan and practices that’ll help everything go smoothly.
We talk about Intermittent Fasting in Epiosde 18
It’s important to remember:
Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)Remember to build in post run recovery fuelingALWAYS choose healthy food (no processed/junk food)Follow PLATE balance (macronutrients – Protein/Carbohydrates/Fat and micronutrients – vitamins and minerals)Have a timed routine for your meals/snacks within “eating window”Listen to your body – respond and adapt! Don’t be too rigid with the eating window during training days. If you experience any negative effects on performance, energy levels, or overall well-being, you might need to adjust your approach.
(10:37)
Would you like some expert input into your food plan - Book a 1:1 Runners Food Diary Review
(13:33)
Janine’s question is about avoiding “hitting the wall” on a marathon race.
Janine ran her first marathon back in 2018. Unfortunately, she didn’t finish the race as she “hit the wall”, it was a horrible experience and she’s always felt cheated that she didn’t achieve her dream running goal.
She is a determined lady and has recently retired and decided she is going to give it another go but this time wants to do everything she can to avoid that happening again including managing her nutrition....
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¿Faltan episodios?
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This is the third episode in our My Journey To.....series where Karen shares her experiences on her journey to recovery from a toe injury and hamstring tendonopathy.
In this episode we hear about how Karen has totally changed her training and eating routine to support healing.
We hope that by sharing Karen's experiences we will be helping you with recovery from injury either now or possibly in the future.
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.comSHOW 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: [email protected] and we can add you to our mailing list where you will receive these recipes but many more as we send one out each Tuesday.
(35:15)
A quick review of Karen’s current supplement plan
Karen states she has found a supplement routine that works for her and that she is being diligent and consistent in taking them!!
(41:17)
Looking at the emotional and psychological impact of Karen’s journey to recovery with an emphasis on reflection and self-awareness
Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance
Related Topics:
Hamstring Injury: Nutrition for Fast Recovery
My Journey To....Recovery From Injury
My Journey To...Recovery Foundations
Disclaimer:
The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.
A BIG thank you to our Show Sponsor -
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.comSHOW NOTES
(3:56)
Who is a beginner runner?
They may be totally new to running or perhaps they’re building up to their first 5k or 10k race. This level of nutrition plan is great for any runner doing shorter duration runs of under 90 minutes. Every beginner runner has a different entry level when it comes to fitness, body composition, confidence and how they eat every day. Their goals for running, health, body composition and nutrition will vary too.
(04:48)
The KEY Nutrition Principles a beginner runner or a beginner to nutrition for running should consider:
· Choose quality nutrient dense food and ingredients
· Use our easy training athlete plate
· Eating 3 meals a day at regular intervals and avoid grazing on snacks
· Eating a rainbow of colourful of non-root starchy vegetables at each meal
· Following this approach 80% of the week makes it a sustainable plan
Download Athletes Easy Training Plate Graphic
(07:22)
The 2 Nutrition and fuelling mistakes that beginner runners make:
· Under Eating
· Over Eating
Most people will unintentionally under eat … but if they do that over a period of time, they may experience fatigue, lack of energy during a run, poor recovery and also there is a potential for muscle loss.
Those who overeat may think they need extra food to fuel short distance running, when they don’t need to. A healthy everyday food plan is usually enough to sustain short distance easy running. T
They may also be eating extra as they feel hungrier, this may be a result of their body adapting to their new exercise routine.
If you eat more than your body requires you may gain weight or if one of your running goals is to lose or maintain weight this may not be achievable.
(12:13) Typical Questions from Beginner Runners
What do I need to eat when I go on a short easy run?
As a beginner runner you will be running short easy distances. So normal healthy every day eating will be sufficient to sustain easy distance running. A supportive habit to develop is to eat 1-2 hours before you run, you’ll be adequately fuelled and that timing will give your digestive system time to work so you’re not running on a full stomach. It is important that you follow a healthy food plan as we’ve described earlier.
(13:54)
Is fasted state running good for weight loss?
Fasted state running means running early in the...
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It is well documented that Whey is an excellent protein source for exercise performance...but what about Casein?? Which should you be taking? Should you be taking both?
We aim to demystify the data and the 'media speak' on this subject so you as a runner can make an informed decision on which...if either...is best for your running goals.
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.comSHOW 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 dayThe 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 periodsEating 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 oneTaste 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 actingIt 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 adaptationIf 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
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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.comSHOW NOTES
(06:11)
What is IT Band Syndrome?
The IT band is a thickened band of tissue that runs all the way down the length of the outside of your thigh. The IT band works with your knee ligaments to help stabilise your knee joint. There are various theories around why ITB syndrome happens, but the common theory is that the condition is an overuse injury resulting from the IT band rubbing repeatedly against the lower end of your thigh bone as it joins your knee. This friction causes inflammation and pain. It’s also thought that other contributors are weak muscles in your hips or knees, or tightness in your IT band, and having slight differences in the length of your legs.
(07:17)
Why are runners at risk of developing IT Band Syndrome?
ITBS is often described as an overuse injury, and it develops due to activities where you bend your knee like running. Some of the risk factors leading to ITBS include increased running distances, increased volumes of downhill running or fast running. The severe knee pain experienced may have been preceded by a recent spike in running loads … so that may be for a new runner or for someone who is increasing training distances over a short period of time.
(09:11)
How do runners describe the symptoms of IT Band Syndrome?
People talk about a sharp pain or ache on the outside of the knee, which may spread up or down the leg, and sometimes towards the hip. The outside of the knee may be tender to the touch and there may be some swelling. Usually, you’ll only feel pain during an activity like running or cycling, it may feel worse when running downhill. Often you can start a run pain-free, but the pain develops during a run and is alleviated by stopping. Unfortunately for some, the pain can affect them when walking or sitting too.
THE MANAGEMENT OF ILIOTIBIAL BAND SYNDROME WITH A MULTIFACETED APPROACH: A DOUBLE CASE REPORT
(12:41)
The importance of a correct diagnosis from a professional sports injury specialist.
Take professional advice from a physiotherapist or sports therapist as soon as you notice any knee pain. They will be able to professionally assess your situation, they’ll consider symptoms and your run training including; mileage/frequency/type of training. They may assess muscle strength and extensibility (that’s the ability to extend...
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This is the second episode in our "My Journey To...." series where we are chatting about Karen's Journey to Recovery from Injuries. In this episode she updates us on her progress with an emphasis on her current:
Treatment PlanNutrition Plan Training PlanThe 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.comSHOW 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 takingHas she experienced any side effects from taking them?Has she made any adjustments to her intake?Has she removed or included any new supplements and if so…WHY??(42:43)
Looking at how Karen is dealing emotionally with her current journey to recovery from injury with an emphasis on FOUR key words she would use to describe how she is feeling. The four words being:
Anxious
Disappointed
Happy
Positive
(51:21)
Outlining topics/updates to discussed on the next episode including:
Shockwave therapy – any changes in severity of discomfort
Toe injury – is it continuing to improve…how far can Karen run pain free
Training – Is running now up to 1hr…or maybe beyond?
Physio exercises – self-discipline and CONSISTENCY in doing them
Nutrition – TRE – Has Karen managed to move from 12:12 to 14:10. And changes to breakfast
Supplements – any change? Is Karen continuing to take them consistently!!
Emotions – more positive than negative?
Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance
Related Topics:
Hamstring Injury: Nutrition for Fast Recovery
Nutrition for Running...
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Are Bananas a helpful food? Or are we eating them because our running buddy said so? Bananas are an easy everyday food and runners seem to love them. You’ll see them being eaten in abundance and the start of many races! But why are they the pre-race snack of choice?
Today we are shining a light on their nutritional properties and discover how they can pre/during and post fuelling:
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.comSHOW NOTES
(03:56)
Bananas are a Real Food Option for Runners.
An encouraging move towards a FOOD FIRST approach is highlighted in a recent study published in 2023. Many athletes are interested in a food first approach, because food is seen to be a more cost-effective choice than sports products, and carbohydrate whole foods offer wider nutritional benefits, as they include other nutrients e.g., vitamins, minerals and fibre. READ MORE …
Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach
(05:23)
Nutritional properties of a banana.
Most runners would know that a banana contains Carbohydrate and Potassium. However they also contain other vitamins and minerals
An average medium-large banana according to the USDA weighs approx. 118g and contains approx 30g CHO and includes a combination of glucose/fructose/sucrose
Nutrient Value of 100g Banana
More about bananas
(07:37)
GL Rating of a Banana
(09:51)
Green bananas vs ripe yellow bananas
(10:49)
Carbohydrate and sugar content of a banana.
(12:40)
Potassium
An average banana contains 400-420mg of potassium which is approx. 9-12% of the recommended daily intake of potassium which ranges from 3500-4700mg per day for an adult.
As an endurance runner we tend to sweat and as a result lose minerals (also known as electrolytes) such as potassium, sodium and magnesium which may lead to an electrolyte imbalance. This in turn can lead to muscle cramping in our legs or feet, or side stitches and can influence stomach cramps/diarrhoea.
A banana will contribute to potassium status but don’t forget to include potassium rich foods in your everyday diet and and adding food and drinks to your pre/during/post nutrition plan to support electrolytes will be helpful.
(14:52)
Other vitamins and minerals
Bananas also include trace amounts of other minerals such as calcium, iron, phosphorus, sodium, zinc, copper, manganese and selenium. 100g banana includes 8.7mg Vit C, 0.4mg of Vit B6 and 9.8mg choline.These nutrients are in small amounts but will contribute
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Female Athlete Triad (FAT)….do you know what it is or what the potential health and running performance implications are of this syndrome? You are not alone…many runners, and athletes in general, have very little knowledge of FAT and how nutrition and energy availability may impact its development. So, here we update you on the current research into FAT syndrome and outline some recommended nutritional approaches to help reduce the risk of it becoming a concern for you!
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.comSHOW NOTES
(04:03)
Outlining WHY we are talking about this subject:
FAT is a syndrome that is known to be prevalent in runnersTo 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 actionFAT focuses on JUST the female athlete…therefore research is carried out on female athletes only, which is rareTo 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 unintentionallyEarly 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 itOnly 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 yearTheir menstrual bleeding was shorterThey had slightly more spotting between menstrual periodsThey 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 disordersThe study did not state at what age the participants were recognised as “old” but the oldest participants were approx. 40yrs of age(23:19)
Highlighting some dietary and nutritional observations from the 2022 research paper on female recreational runners including: recreational runners following a “special diet” e.g. paleo, ketogenic, vegetarian showed higher incidence of amenorrhoea (absence of menstrual cycle) besides those following a “normal” diet
(35:10)
Looking at ideas and strategies to put into place to help limit the risk of FAT Syndrome becoming a concern for you including:
Think about the following questions:
• Do you frequently train and forget to eat immediately...
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Hello, just dropping by to remind you we are on week 2 of a seasonal break. We’ll be back with a fresh new episode next Thursday 24th August.
So, Karen and I thought we could make a recommendation for you this week, we thought you may like to listen to Episode 108 Avoiding Muscle Cramps we shared that episode in August 2022.
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.comWe’ve had feedback from many listeners saying that you tend to miss episodes if you’re busy with work or holidays.
So what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.
Many of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it.
RECOMMENDATION: Episode 108 Avoiding Muscle Cramps
Muscle Cramping can be unpredictable, painful and can last for several minutes. We talk about what causes them and why do they affect some runners and not others?? No runner wants them so we are hoping this will be a helpful refresher for you. The link to this episode is in the show notes for this message or you can scroll through episodes on apple or spotify or wherever you listen to us.
We’ll be back with a new episode on 24th August, … until then have a great week and don’t let nutrition be the limiting factor in your running performance.
Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance
Disclaimer:
The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.comAlso, when you're ready, here are FOUR ways that we can help you:
1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.
2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.
3)Find out if you are the
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Hello, we just wanted to let you know we are pausing episodes for a 2-week break, we did a Listeners survey recently and lots of you said you tend to miss episodes if you’re busy with work or holidays.
So what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.
So Karen and I thought we could make a recommendation for you this week. Since we are mid-August we thought you may like to listen to Episode 59 FOOD For SUMMER RUNNING we shared that back in the summer of 2021.
We look at 4 delicious summer foods and talk about how the nutrients in those foods may support your health and running performance and we give our suggestions for a 1-day food plan. So if you’d like to get a little foodie inspiration for NEW POTATOES, TOMATOES, WATERMELON and Radishes this would be a great episode for you.
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.comMany of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it.
We’ll be back with a new episode on 24th August, but we’ll pop back next Thursday with another episode suggestion … until then have a great week and remember don’t let nutrition be the limiting factor in your running performance!
Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance
FOOD FOR SUMMER RUNNING
Disclaimer:
The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.
A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.comAlso, when you're ready, here are FOUR ways that we can help you:
1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.
2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.
3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme.
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This is the first episode of our new series titled: "A Journey To...."
Over the coming weeks we will be tracking Karen's Journey to....Recovery From Injury and she will update us on treatment, training and nutrition. We hope by sharing Karen's journey you, if you find you are injured, will be able to tap into our advice to help your recovery.
In this episode Karen outlines where she is on her journey. She will share:
Her programme of rehabilitation and treatment Her current nutrition and supplement plan for recovery What her current training status is How she is feeling emotionally and psychologically What her next goals are with regards her recovery
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.comSHOW 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:
CyclingSwimmingStrength and ConditioningMoving 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 liquidFEEL Joint Support capsulesPulsin Curcumin and Black Pepper powder – this also doubles up as a protein powder because it contains 16g of protein per servingAdditional anti-inflammatory and joint/soft tissue nutritional supplements Karen is taking including:
Terra Nova Glucosamine and Boswellia blendBiogena Vegan Omega 3 capsulesVitamin 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 runIrritated – at herself for not taking action earlierFrustrated – 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... -
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.comSHOW NOTES
(03:15)
Definition of Menopause brainfog.
Women may say:
They are losing their mindThey can’t remember or recall things – like names, words, numbers or work informationThey lose their chain of thoughtThey feel forgetful, they forget appointments or events or why they’ve gone into a room!They talk about fogginess, lack of concentration or focusWomen make jokes … oh it’s just my menobrain!Often women who have always felt they have a balanced mind/mood suddenly feel “different”, and during peri menopause start to experience low mood, which may feel as severe as depression and one aspect of this is brain fogginess/forgetfulness and lack of focus and concentration.
(04:40)
The connection between sex hormonal fluctuations and neurotransmitters
Oestrogen has an important role in brain function. It’s a growth promoting hormone and can promote the growth of nerve cells in the brain and can stimulate neurotransmitter pathways. Progesterone is also involved in serotonin and GABA pathways.
Key brain neurotransmitters are serotonin (the ‘feel-good’ neurotransmitter), GABA (the ‘calming’ neurotransmitter) and dopamine (the ‘pleasure’ neurotransmitter), all of which have vital roles to play in supporting balanced mood.
(08:20)
Brain fog in menopause: a health-care professional’s guide for decision-making and counseling on cognition
(08:57)
Aileen’s personal experience of menobrain symptoms and how she approached investigating underlying imbalances and corrected nutritional deficiencies.
(15:30)
Three Key Nutrients to support cognition and help alleviate symptoms.
Magnesium Glycinate
Magnesium can support calming of the nervous system and supporting the GABA system which has a calming role. Low level anxiety can accompany foggy brain symptoms just because we are worrying about why it’s happening. Magnesium glycinate includes the amino acid 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...
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Questions around eating protein and carbs may sound basic however it’s key you get it right! Interestingly the two of the most common questions we receive from listeners are:
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 [email protected].
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.comSHOW NOTES
(05:20)
Why is protein important for a mid-life female runner?
When we exercise, muscle tissue breaks down and then the body activates muscle protein synthesis (MPS) to repair muscle.
The ratio of MPS to MPB (breakdown) determines whether muscle tissues are built or lost. If MPS is higher than MP Breakdown, muscle growth is achieved. If MPB is higher than MPS, the opposite occurs. When we eat protein, it’s digested and broken down into amino acids which are used for many functions including muscle rebuilding.
(06:25)
How much protein should mid-life women eat on a daily basis?
Midlife women have specific requirements for protein intake. Research indicates that protein intake for women in this group is between 1.2g – 1.6g/kg/BW per day.
We may not digest and absorb protein optimally as we age and ageing skeletal muscle has a reduced ability to respond to amino acid levels so that’s why we require to consume more protein daily than younger women.
As an example for a woman weighing 70kg – her daily protein requirements would be between 84g – 112g of protein per day.
If you don’t want to calculate your protein intake per day in grams then an easy approach is to have ¼ plate of protein at every meal so 3 times per day plus protein based snacks.
(07:37)
Should you eat all your protein in one meal or spread it across the day?
There is conflicting research regarding whether there are benefits to spreading protein intake across the day or eating all your protein in one meal.
Our view is it’s best to spread your protein across your meals and some snacks, we feel that digestion will be more effective in this way and as we know it’ll also support blood sugar balance and therefore even energy levels and body composition too.
OUR MANTRA is to eat protein with every meal or snack not only to promote MPS but also to manage blood sugar as protein slows down the absorption of glucose into the bloodstream. The key is to be consistent. Personally I’d never have a meal that didn’t include protein.
(10:35)
An example of daily protein intake is you’re an omnivore like Aileen.
(11:28)
An example of daily protein intake is you’re an vegetarian like Karen.
(12:48)
Plant based protein sources for vegans.
(15:11)
Are you ready to move away from DIY nutrition to personalised nutrition? Book a complimentary work with us call to find out more about our personalised nutrition programmes.
(17:21)
What should my carb intake be?
(18:05)
An...
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Running is a journey….a journey that takes us to many places both physically and metaphorically. In this episode we introduce you to a new series we are launching titled “A Journey to…….”
It is a series where Karen or Aileen will share a journey we are on. Through sharing our experiences and journeys we aim to help you travel your own road knowing that you are not alone. Hopefully our guidance and the information we share will support you on your running journey. In this introductory episode we outline:
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.comSHOW NOTES
(05:26)
Outlining WHY we decided to start this ‘Journey’ series including:
Feedback from our listeners telling us they like it when we share personal experiences
We feel that when someone shares their personal story many people can relate to what they are experiencing. This can help validate the listener’s feelings and emotions around their encounter.
Also, the person sharing their story can then empathise with the listener’s personal struggles, whatever they may be. For example: training struggles, nutrition struggles, injury struggles.
When struggling with a situation, be it training, injury, or health conditions one can feel very alone with it. It helps when you hear about someone facing a similar dilemma
We aim to give guidance and information to you, our listeners, through sharing our experiences so your journey may be easier, quicker and more manageable
Finally, we are introducing a ‘My Journey…’ series to show everyone that we can all go through highs and lows as a runner for many different reasons….even us!! But ‘a problem shared is a problem halved’
(09:35)
Introducing the FIRST ‘My Journey….’ of the new series
The first ‘My Journey to….’ Will be Karen’s journey to recovery from injury. It is a chronic injury that she has not addressed in the past, which is now leading to additional compensatory injury and affecting her running performance.
She has made some tentative steps towards getting treatment for the injury and discussing how she can keep training (without running) to maintain:
· Endurance
· Stamina
· Muscle mass
· Body composition
…and so much more!!
(19:02)
Highlighting what to expect from each ‘My Journey….’ episode:
An outline and update of Karen's injury and recovery status
Her current rehabilitation treatment
The current nutrition/supplements/testing Karen is undertaking
Her current training status
Her current psychological and emotional status around her injury and rehab because as we know, an injured runner is not always a happy runner!!
An outline of what Karen hopes to share in the next episode regarding her recovery progression
The first Episode will be released on Thursday 3rd August…so look out for it!!
Download our FREE E book TOP Running Snacks and...
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Ultra-distance running is becoming more and more popular, however there is limited information on what to eat to fuel these distances.
Do you struggle to eat ENOUGH for your ultra training?
The food and nutrition needs of an ultra-runner DURING training and in-event is going to be different from other endurance runners….even marathon runners.
So, in this episode we:
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.comSHOW 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 BreadTofu ‘cheese’ sandwichTrial 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 bunRice cakes Salty foods Sweet potato wedges(30:03)
Considering some of the practical issues an ultra runner might have to overcome when determining which foods to take on a long run:
How to carry the food Accessibility of food What foods are available at the checkpoint stations during an event Always have a nutrition back-up plan(40:23)
KEY TAKEAWAYS
1) Remember to think about putting in place Matt Fitzgerald’s FIVE CORE HABITS:
· Eat everything
· Eat Quality
· Eat Carb Centred
· Eat Enough
· Eat Individually
2) As distances increase, surviving on bars, gels and medjool dates is just not going to work!! The body will require more substantial snacks…and in some instances…a proper meal…so REAL FOOD!!
3) When you begin practicing with REAL FOOD and recipes, choose ones that will be easy to make as well as easy to carry to help keep you inspired rather than it feeling like a chore!!
4) Some food ideas you could start practicing with include: pizza, sandwiches, plant-based burgers, sweet potato wedges….remember to share your experiences with us…I will share mine
5) Investing in durable and appropriate equipment is essential for any ultra-runner….including a back pack for all the food and fluids that will be required. There are so many choices out there so do your homework and choose one that fits with YOUR needs…not what a friend recommends you purchase!!
6) Finally, remember to PRACTICE PRACTICE PRACTICE different eating strategies in training until you find what works for you so you can go into an event feeling confident...
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Knowing how to plan your everyday meals around run training is tricky!
Today we are sharing our tips and planning techniques to help you plan to eat the correct foods at the correct times in the correct amounts to fuel training.
This becomes increasingly important as a runner increases their training load. Very few people have the same daily routine so it’s helpful to be able to be flexible with your food choices as well as your training schedule.
If you eat at the same food at the same time every day, regardless of your run training that can result in hunger, cravings, and low energy and poor recovery.
Today we are going to cover:
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.comSHOW 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 metabolismEnergy boost before work – gets the endorphins activeCons:
Waking early – make sure you are getting enough sleep so perhaps going to bed earlierTime restrictions – you’ll need to factor in time for your run and recovery before going on with the rest of your dayEnhanced 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 breakfastEat a carbohydrate rich meal the night beforePrepare breakfast the night before - maybe eat it before you get dressed so you are factoring in some time to digest your food. Choose easy to digest foods and you may even consider a liquid breakfast like a smoothie(14:31)
A planning example for a morning runner who is doing a long run say 2.5 hours plus covering 13-14 miles and they plan to set off from home at 630am.
Most people will need at least 1 hour to digest food before setting out on a run. So, if you plan to start running at 630am, you’ll need to eat at 530am. When you are practiced in eating before running, you may be able have a shorter eating window.
Our suggestion would be to have a glass of water as soon as you wake up, then eat your pre run breakfast, then get dressed and do your warmup...
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Have you ever suffered from DOMS (delayed onset muscle soreness)? If so, you will know how sore and debilitating it can be. Most runners will have suffered from it at some point… but may have just accepted it as a “side-effect of running” BUT, if not addressed, DOMS may lead to severe EIMD (exercise-induced muscle damage), and time out from training.
So….we are going to revisit the research and give you some nutrition and lifestyle tips and tools to help you recover effectively from DOMS.
If you are currently experiencing DOMS, or experience it regularly and find it frustrating and debilitating, then definitely listen in to find out more about the emerging nutritional approaches to support you. We will:
Recap on the definition of DOMS and highlight the typical signs and symptoms of its developmentOutline the current evidence-based nutritional approaches to supporting recovery from DOMSDiscuss 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.comSHOW 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 menSome research suggests that women may be less susceptible to muscle damage from exercising than their male counterparts due to the influence of the hormone oestrogenOther studies show that women are MORE susceptible to muscle damage, BUT that they generally recover faster than men. For example: One study showed that after downhill running it took men 72 hours to recover from DOMS but for women, it took 24 hours only(15:13)
Highlighting the phytonutrients to be discussed before moving on to discuss each in more detail:
· Curcumin
· Anthocyanins and flavonoids
· Betalain
· Quercetin
· Isothiocyanate
(29:02)
Considering ways of introducing these phytonutrients into a regular food plan to help limit the effects of...
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A big THANK YOU to everyone who listens to She Runs Eats Performs and also a thank you to those of you who took part in our 2023 Listener Survey.
We really appreciate your feedback as it helps us create the best podcast possible, with topics you’ll love and to help grow our listener community.
Today we'd like to share the key results of our listener survey and also announce the winner of our free prize draw.
Key results of the survey:
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 [email protected]
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)
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Time Zone changes and flights prior to a race can “upset your biology” and this adds a few more considerations to take when preparing for race day. Listen today so you may be fully prepared and avoid problems which any affect your race day plan.
Today we are going to talk about:
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.comSHOW NOTES
(03:17)
The aspects of health may be affected by travelling to a different time zone are energy, digestion, immune system and sleep patterns. We talk about why it's important to avoid issues so you are race ready.
(04:08)
One of the most important things to do is to plan to arrive at your destination a 2 or more of days before your race so your body has time to get in sync with the local time.
(06:23)
Tips to minimise the impact of a long-haul flight.
· Eat an easy to digest satisfying meal when you arrive at the airport
· Stay away from caffeine and alcohol
· Take your own healthy snacks and teabags for the flight
· On the flight drink water only and aim to sleep
· Avoid stimulating your mind with the inflight entertainment or music.
· Promote sleep by using an eye mask, noise cancelling ear buds and inhale relaxing essential oils to help you relax and sleep
· After take-off change your watch to your destination time zone – it may help get your brain in sync with local time
When you arrive at your destination, do your best to immediately sync with local time. So, if it’s daytime stay awake until local bedtime and if it is night-time, then go to bed and set an alarm to wake up at local morning time. That’ll help get your sleep patterns regulated.
(10:26)
Tips to alleviate travelers’ constipation and bloating include:
· drink plenty of water during the flight (avoiding alcohol and caffeine as we have already said)
· when you arrive and eat plenty fresh fruit and vegetables and stay hydrated
· consider taking some magnesium during and after the flight as this will help relax the bowel.
For most people their regular pattern of bowel movements will return within 1-2 days.
(12:20)
Supporting the immune system prior to travel.
These suggestions apply to anyone doing any race whether it’s near to home or further afield … if you’ve put a lot of effort into training … the last thing you want is to have a minor illness or infection in the days before your race.
Make the week leading up to your race supportive of your running goals – regular meals, minimal alcohol, optimal nutrition, and hydration, plenty of time for relaxing and sleep, keep your social calendar light on commitments and schedule in easy light activity for active recovery.
Consider adding some immune and digestive protective supplements e.g. a good quality multi vitamin and mineral designed for the immune system, Vitamin D, and perhaps some echinacea plus a probiotic to support your gut microbiome.
(15:38)
Food Planning ahead of your trip. The important thing is NOT to leave anything to chance.
Our advice is to plan/prepare/shop...
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