Cook Eat Run

This week on Cook Eat Run, Charlie chats with runner and dietitian Amy Goblirsch about her recent 100 mile race that she undertook just over a year postpartum, whilst still breastfeeding her youngest! Learn how Amy navigated pumping on course (and the additional hydration and fuelling challenges that brought) and how she tackled nutrition for a 24hour+ race, as well as tips to deal with on-the-run nasuea!

Amy's Ultra Marathon Journey

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

Breastfeeding and Pumping During Ultras

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

Nutrition Strategies for Ultra Marathons

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

Training and Day-to-Day Nutrition

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

Top Tips for Aspiring Ultra Runners

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

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

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

Follow Amy on Instagram at @the_running_dietitian

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

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

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

Episode 11 - Recovery Nutrition for Runners

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

Lizzie's Running Journey

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

Balancing Training and Family

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

Marathon Training Insights

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

Nutrition and Recovery

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

Top Tips for New Runners

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

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

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

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

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

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

Running and Safe Weight Loss with Bespoke Nutrition Coach Becky, from We Eat We Move

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

Fuelling for Performance and Weight Loss

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

Practical Tips for New Runners

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

Seasoned Runners and Weight Loss

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

Intermittent Fasting and Strength Training

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

Top Tips for Healthy Eating and Protein Snacks

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

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

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

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

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

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

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

Swimming Nutrition with Lara Giusti of Veloforte

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

The Birth of Veloforte

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

Challenges of Swimming Nutrition

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

Practical Tips for Swim Fuelling

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

Product Highlights

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

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

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

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

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

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

Should Runners Avoid All Ultra Processed Foods?

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

Understanding Ultra Processed Foods

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

Making Informed Choices

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

Sports Nutrition and UPFs

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

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

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

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

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

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

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

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

This week, Charlie takes a dive deep into the essential topic of sweat, sodium and hydration with Andy Blow, founder and CEO of Precision Fuel and Hydration.

Understanding Hydration

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

The Science of Sweat

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

Precision Fuel and Hydration’s Andy Blow

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

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

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

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

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

This week on Cook Eat Run, we're addressing a common yet often overlooked issue for runners: gastrointestinal (GI) problems. Join Charlie as she sits down with registered dietitian and seasoned marathoner Kristy Baumann to explore the common mistakes that lead to GI distress during runs and, more importantly, how to prevent them.

Understanding GI Issues

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

Preventing GI Problems

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

Special Considerations

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

Real-Life Experiences

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

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

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

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

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

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

In this episode of Cook Eat Run, we delve into the world of sports nutrition with a focus on the innovative brand Styrkr. Join Charlie as she chats with founder Christian Sanderson and avid runner Jamie, known on Instagram as @jamies.running, about their experiences with Styrkr products and how they enhance their training and performance.

Jamie’s Running: Fueling Early Morning Runs

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

Christian Sanderson: The Styrkr Story 

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

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

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

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

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

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

Charlie is back with more nutritional knowledge that could give you the edge in your next race! Are beetroots the secret ingredient to a runner's success? Find out in today’s episode of Cook Eat Run, where Charlie chats with ICU dietitian and marathon winner Tom Hollis and Beet It Sports drink Brand Manager Jonathan Cartwright, about the power of nitrates in enhancing running performance.

Tom Hollis aka: Plantrunner

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

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

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

Jonathan Cartwright: Beet It Sports

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

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

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

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

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

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

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

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

From carb-loading to ketones, this episode brings you a sub-3 Marathoner's Guide to fuelling success.

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

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

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

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

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

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

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