This week on Cook Eat Run, Charlie Watson is joined by Dana, a sports nutrition expert, to delve into the increasingly popular topic of creatine supplementation for runners.

Understanding Creatine

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

Who Can Benefit?

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

Supplementation Guidelines

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

Practical Tips and Timing

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

Key Takeaways

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

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

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

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

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

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

This week on Cook Eat Run, Charlie Watson welcomes back Tom Hollis, a registered sports nutritionist and seasoned runner, to explore the fascinating topic of bicarbonate of soda and its potential benefits for runners.

Understanding Bicarbonate of Soda

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

The Resurgence of Bicarb

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

Practical Application and Dosage

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

Performance Insights

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

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

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

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

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

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

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

This week Charlie Watson welcomes Emma Kirk Odunubi, a running coach and sports scientist, to discuss the often-overlooked yet crucial topic of strength training for runners.

The Importance of Strength Training

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

Understanding the Basics

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

Practical Tips for Integrating Strength

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

Nutrition for Strength Training

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

Long-Term Benefits

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

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

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

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

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

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

This week on Cook Eat Run, Charlie Watson dives into the world of collagen with special guest Sian Seccombe. 

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

Collagen Uncovered

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

Supplementation Insights

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

Real Food First

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

Practical Tips for Runners

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

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

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

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

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

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

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

This time on Cook Eat Run, Charlie Watson is joined by Dr. Dan Plews from Pillar Performance to delve into the science behind micronutrients and their impact on athletic performance. Dan, the head of research at Pillar Performance, shares insights into how specific supplements like magnesium, omega-3s, and collagen can enhance recovery and performance for athletes.

Understanding Micronutrients

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

Magnesium: The Unsung Hero

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

Omega-3s for Optimal Recovery

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

Collagen and Tendon Health

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

Supplementation Strategies

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

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

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

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

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

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

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

This week on Cook Eat Run, Charlie is joined by her friend Heather Jensen to discuss the Sydney Marathon, which is set to become a World Marathon Major in 2025. Heather shares her experience running this as part of the World Age Group Championships, spilling the beans on the course, the Expo, and her personal journey to the finish line at the Sydney Opera House!

Sydney Marathon: A New Major

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

The Sydney Expo Experience

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

The Course and Challenges

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

Fueling and Nutrition Strategies

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

Top Tips for Sydney Marathon

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

Follow Heather on Instagram at @tryandrungirl

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

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

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

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

This week Charlie chats with Gabrielle Morse, gut health expert from The Gut Health clinic about gut health for runners - foods to avoid, how to add extra fibre into your diet and what gut training means!

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

Gut Health Basics

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

Top Tips for Runners

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

Gut Training 101

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

Energy Gels: are they messing with your gut? 

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

Processed Foods and Your Gut

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

Supplements: Yay or Nay?

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

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

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

Veloforte 

Hilltop 

Spring 

RawVelo 

Activeroot. 

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

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

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

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

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

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

Episode 13 - Berlin Marathon Debrief and CGMs

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

Berlin Marathon

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

Continuous Glucose Monitors (CGMs) 

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

Nutritional Insights

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

Women's Health in Sports and Medicine

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

Cost and Affordability in Sports

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

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

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

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

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

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