She Runs Eats Performs

Introduction to Nutrigenomics for Runners

Nutrigenomics is a relatively new approach to personalised nutrition and is still in its infancy in the world of sports nutrition. So in this episode we outline the definition of Nutrigenomics and introduce you to how it is currently being explored and adapted as an approach to personalised nutrition for athletic performance

Show Notes

(04:15)

Defining Nutrigenomics and outlining WHY it is being explored as an approach to enhance sports performance

(13:08)

Outlining specific nutrients and how genetics may influence how they are used by the body 

(15:45)

Discussing the genetic variants for CAFFEINE and how they could affect and modify a runner's response to health and their performance? 

(19:58)

Discussing the genetic variants for IRON and how they could affect and modify a runner's response to health and their performance? 

(25:34)

Discussing the genetic variants for VITAMIN B12 and how they could affect and modify a runner's response to health and their performance? 

(27:08)

FEMALE FCTORS

1. Females tend to be at increased risk of iron deficiency due to the menstrual cycle. They are also thought to have a lower overall energy intake from food compared to males. So, if they also have the risk gene for low iron status, then their risk of iron deficiency anaemia could be further elevated. 
2.  When going through that menopause and moving into the phase of not menstruating, there is, for some women, a period of a few months and up to a year where iron levels could be higher than normal. This would be a time when women should avoid any iron supplementation due to the risk of iron overload and toxicity, especially for women who may have the risk gene for haemochromatosis. 

(33:25)

Looking at how to put the knowledge into practice – which tests to choose 

(39:17)

KEY TAKEAWAYS

1. Nutrigenomics for runners and all athletes uses genomic technologies and genetic information to address issues important to nutrition, health, body composition and performance
2. Nutrigenomics is still in its infancy when relating it to sports performance, however it would appear it is HERE TO STAY… but more research is required
3. Remember our genes load the gun but our lifestyles (and environment) pull the trigger…so, even if we have an “at risk” gene it does not mean that it HAS TO BE expressed
4. Genetic testing alone is not necessarily helpful, a FUNCTIONAL MEDICINE approach to care alongside other tests (blood/urine) would be far more beneficial to the athlete
5. There are many nutrients that have been studied for their genetic variants, however some that are pertinent to a runner include: Caffeine, Iron and Vitamin B12
6. If you are considering DNA testing to support your health and running performance, remember to use a reputable testing company. We recommend you work with a professional who is trained/certified in interpreting the test results and who can give appropriate and personalised nutrition and lifestyle recommendations.

Related Topics

Iron Woman

Is Caffeine Good for Running?

Running Nutrition What is the Research Saying?

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

IBS, FODMAPS and Running

IBS symptoms affect many runners, and symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.

In the general population, it’s estimated that 20% of the population experience IBS like symptoms. Women are twice as likely as men to report having symptoms of IBS.

With regards to the runners, looking at a variety of studies with different groups of runners, it appears that 30% or more in some instances, reported symptoms of exercise induced IBS symptoms.

It’s a common issue discussed amongst the running community and a topic we have covered in Episodes 3, 23, 31 and 78, so if it’s an area of interest to you please check out the information we share in these episodes.

Today we’ll going to …

1.    Discuss how the medical profession diagnose IBS and what may lead to exercise induced IBS

2.    Review research on nutritional approaches for managing IBS in runners

3.    Share our approach to investigating the root causes of IBS symptoms with some food tip suggestions

SHOW NOTES

(06:42)

An overview of IBS (Irritable Bowel Syndrome), what criteria the medical profession will use to make a diagnosis and what are the typical symptoms experienced.

 (11:01)

Do the symptoms of exercise induced IBS differ from those experienced by other IBS sufferers?

 (12:30)

What is going on physiologically to create exercise induced IBS like symptoms?

 (14:48)

Are there any female factors to consider regarding IBS?

 (16:58)

Reviewing the FODMAPS Diet as a way of managing exercise induced IBS symptoms and a 2021 study – High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms

 (20:11)

Examples of FODMAP foods.

 (22:57)

A brief review of the conclusions of the study

High Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Consumption Among Endurance Athletes and Relationship to Gastrointestinal Symptoms

(30:07)

Our approach to investigating the root causes of IBS. 

(33:52)

Adapting and personalising the FODMAP content of your food plan to help alleviate IBS symptoms including an introduction to Monash FODMAPS APP

 (39:40)

TIPS on FODMAPS to help runners implement changes with food plans.

 (43:03)

Key Take Aways

1.    Irritable Bowel Symptom is described by the medical profession as being abdominal pain or discomfort, in association with altered bowel habit, for at least 6 months, in the absence of alarm symptoms or signs.

2.    Typical Symptoms are intestinal/stomach cramps/pain, bloating, flatulence, diarrhoea, constipation, alongside irregular bowel movements. The severity and frequency of symptoms varies from person to person.

3.    It’s estimated that over 30% of endurance runners experience EXERCISE INDUCED IBS Symptoms.

4.    For runners these symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance.

5.    It’s important to consult with a medical practitioner to have symptoms investigated.

6.    FODMAP Foods may be a trigger for IBS symptoms in some people.

7.    The FODMAP diet plan involves;

o  Eliminating FODMAP foods to reduce symptoms 2-6 weeks

o  Rechallenge phase 6-8 weeks - reintroduce fodmap foods one by one to identify which FODMAPS you tolerate and which trigger symptoms. Sometimes it is the quantity of the specific food which causes the symptoms. 

o  Adapted Diet - you may personalise the FODMAP diet to suit you e.g. some foods you may be able to tolerate and others you may which to eliminate of minimise.

 o  We highly recommend the MONASH FODMAP APP

 8. If you are using sports gels, gummies or drinks read the labels to check for FODMAP content or look for specially formulated products.

Our message is don’t put up with IBS like symptoms, there may be underlying reasons for your symptoms which a professional nutritionist can investigate and help you with. We’d be happy to help you – all you need to do is book a complimentary call with us and we can discuss how that would work. FODMAPS is just one approach – there are others.

Related Topics

Avoiding Digestive Issues as a Runner

Food For Gut Healing

Runners Gut

Spotlight on Probiotics for Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Exercise Induced Acid Reflux

Why are we bringing this health topic to your attention today?

There are 3 main reasons, firstly many runners experience exercise induced acid reflux, which is not a pleasant experience and can be disruptive to enjoying your run and also to performance. The second reason is that commonly people believe if they take steps to reduce stomach acid with medication that will solve the reflux problem, however they don’t take into account, that having sub optimal stomach acid levels may lead to nutritional deficiencies and in the long-term to other health conditions. Finally, as we age our stomach acid levels naturally decline, so it’s important that we take steps to optimise our digestive health to minimise issues around absorption of nutrients.

Today we’ll cover:

1.    Why is Acid Reflux a problem for runners?

2.    What is the cause of acid reflux?

3.    What can runners do if exercise induce acid reflux is a problem for them.

SHOW NOTES

 ( 06:29)

Why is acid reflux a problem for runners?

 (10:44)

Which groups of people prone to experiencing acid reflux?

 (13:05)

What are the typical medical approaches to managing acid reflux?

 (16:11)

What are the underlying reasons for acid reflux developing?

 (17:50)

 Describing the typical symptoms of acid reflux and what causes the burning sensation in the oesophagus.

 (19:40)

Why do we need stomach or gastric acid?

 (21:40)

Ageing is regularly associated with decreased gastric acid production or is it?

 (29:58)

Supplementation and natural foods to help promote gastric acid production.

 (35:54)

Suggestions to help runners manage the symptoms of exercised induced acid reflux – we discuss:

·      Identify your food triggers

·      Design a personalised pre run meal plan and during run fuelling plan

·      Consult with a chiropractic kinesiologist

·      Sleep on your left side

·      Wear looser running clothes to reduce pressure on your diaphragm

 (41:05)

 KEY TAKEAWAYS

1.    It’s estimated that up to 10% of runners experience exercise induced acid reflux.

2.    Dietary triggers for acid reflux include eating large meals, caffeine, spicy acidic and fatty foods.

3.    Be aware that medications such as Proton Pump Inhibitors suppress stomach acid which may lead to development of other health conditions such as loss of bone mineral density leading to Osteoporosis.

4.    If gastric acid levels are sub-optimal it may affect protein digestion and the reduction in absorption of key micronutrients such as calcium, iron, folic acid, vitamin B6 and vitamin B12 which for a runner are important for muscle building, energy production and recovery.

5.    If you suffer for exercise induce acid reflux you may wish to design a pre run and during run food plan personalised to you to minimise the triggers we have mentioned.

6.    Seek professional advice from your medical practitioner or nutritionist if symptoms persist or worsen.

Related Topics:

Avoiding Digestive Issues as a Runner

Vitamins and Minerals for a Female Runner

Fuelling The Ageing Runner

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

FOOD FOR....Autoimmunity

Simply put……an autoimmune condition is when the body’s immune system becomes dysfunctional (for whatever reason…there are many!) and begins to mistakenly attack normal body cells. There are over 80 Autoimmune conditions including; Rheumatoid Arthritis, Psoriasis, Lupus and Hashimoto’s Thyroiditis. It is thought that women are more at risk of developing an Autoimmune Condition than men. BUT, what about runners.

In this episode we explore the nutritional properties of FOUR foods that may help diminish the risks of developing an autoimmune condition OR, for those who may already be living and running with an Autoimmune condition, reduce the risk of a flare-up of symptoms.

The four foods we will discuss are: 

1. Halibut
2. Banana
3. Olive Oil
4. Cauliflower

We also give you some recipe ideas for each and outline a one-day meal plan for you to consider.

Show Notes:

(02:51)

Nutritional properties of Halibut and how it could support Autoimmunity

(05:55)

Recipe ideas for Halibut

(09:18)

Nutritional properties of Bananas and how they could support Autoimmunity 

(15:20)

Recipe ideas for Bananas 

(21:17)

Nutritional properties of Olive Oil and how it could support Autoimmunity 

(26:21)

Recipe ideas for Olive Oil

(30:16)

Nutritional properties of Cauliflower and how it could support Autoimmunity 

(34:04)

Recipe ideas for Cauliflower

(39:02)

An overview of the nutritional properties of the FOUR foods (halibut, bananas, olive oil and cauliflower) to support Autoimmunity 

(40:47)

A one-day meal plan including the FOUR foods (halibut, bananas, olive oil and cauliflower)

(43:03)

The KEY NUTRIENTS known to support Autoimmunity

1. The key nutrient in Halibut to support Autoimmunity is Selenium. It is known to be depleted in individuals with an Autoimmune condition . Prolonged and intense training leads to an increased demand for Selenium, thus it could be that exercise reduces the overall availability of Se possibly leading to an increased risk of an AI condition developing…or a flare-up occurring.
2. The key nutrients in Bananas to support Autoimmunity are the Polyphenols (principally the flavonoids e.g. quercetin). These compounds are known to be excellent free radical scavengers as well as having antimicrobial and anti-inflammatory properties. As inflammation is the common thread that runs through ALL autoimmune conditions, it could be that the polyphenols in bananas may help diminish the risk of developing an AI condition or having a flare-up. This would be important for runners undertaking intense or prolonged training because they could be at risk of increased free-radical production. 
3. The key nutrients in Olive Oil to support Autoimmunity are the Polyphenols once again. The principal ones here being Hydroxytyrosol and Oleuropein. They are thought to be antimicrobial, as well as potent free radical scavengers. They are also capable of activating the body’s antioxidant system. Once again this would be important for runners undertaking intense or prolonged training because they could be at risk of increased free-radical and oxidant production. 
4. The key nutrients in Cauliflower to support Autoimmunity are the Brassica Metabolites and Glucosinolates. They are thought to support Tryptophan metabolites cross the BBB thus aiding the activation of anti-inflammatory and anti-neurotoxicity cells. Remember, intense and prolonged exercise is a risk factor for compromised immunity, therefore runners with a packed training programme could be at increased risk of this autoimmune associated inflammation and neurotoxicity.

Related Topics:

Endurance running and Immune System

Running With Hay Fever

Thyroid Health and Running Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Spotlighting Colostrum...What We Know

We probably all know that Colostrum is the first milk produced by ALL mammals just before giving birth to nourish their newborn. BUT did you know that Bovine Colostrum has been used in sport as a potential ergogenic aid for almost 25yrs??

So, to enlighten us all further, in this episode we:

• Delve deeper into what Bovine Colostrum is and why it is proving popular in Sport
• Discuss its known sports performance effects
• Debate whether YOU could consider it as an ergogenic aid

SHOW NOTES

(03:35)

Outlining the nutrient content of Bovine Colostrum

(06:22)

Determining some key nutritional differences between Bovine Colostrum and Human Colostrum  

(09:56)

Outlining some of the direct and indirect performance enhancing abilities of Bovine Colostrum including:

• Body composition
• Power and strength
• Immune Function
• Recovery from training 

(14:03)

Delving deeper into Bovine Colostrum’s potential ability to enhance body composition

(16:52)

Focusing on the benefits of Bovine Colostrum for recovery from training 

 (18:51)

Discussing the effects of Bovine Colostrum on Digestive and Immune health

 (29:44)

Debating whether to use Bovine Colostrum Supplementation or not with a focus on:

• WADA (World Anti-Doping Agency) recommendations
• Ethical factors to consider when choosing this supplement
• Some ethical Bovine Colostrum products currently on the market 

(39:21)

KEY TAKEAWAYS

Bovine Colostrum is the first milk produced by cows following calving and is highly nutritious for the new born calf 

It has been used in sport as a potential ergogenic aid for many years, however studies remain inconclusive regarding its direct benefits to sports performance

It is thought that BC may improve body composition and increase power and strength in resistance training as well as support recovery and immune function, so potentially supporting performance directly and indirectly.

Remember if you are vegan (maybe for some vegetarians too) then this is NOT a product for you as all forms of colostrum are derived from animals.

BC is NOT recommended by WADA (although not banned!!) due to its IGF-1 content so, if you compete regularly at a reasonably high level e.g. county, regional, national level then be mindful of its use

There are many products available to purchase, however ethical products are scarcer, so be discerning when making your choices if you decide to use this product.

Finally, if you are uncertain whether this is the correct supplement for you, remember there are many other milk-based products that could provide similar performance results e.g. milk, whey, casein products

FINAL WORD - Approach this supplement with caution because there are many other milk and dairy based foods and supplements available that may be sufficient for you as a runner to support your performance. 

Relate Topics:

Endurance Running and Immune system

Runner's Gut

Protein Powders: Do Runners Need Them?

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Managing Painful Joints and Running

There are many reasons for runners developing painful joints;

·      Osteoarthritis (OA) is a wear-and-tear condition that occurs when cartilage breaks down over time. OA can affect all joints for example knees, hips, ankles, feet, elbows, hands

·      A friction issue between muscles/tendons and bones e.g. tendinopathy

·      Torn cartilage or inflammation

·      Muscle imbalance 

 Today we will focus our discussion on Osteoarthritis;

1.    What may be contributing to the development of OA and who is at risk of developing OA?

2.    Will running increase the progression of OA or make the symptoms worse?

3.    Our Food Plan TIPS and Exercise considerations to help you.

SHOW NOTES

(07:51)

An Overview of Osteoarthritis

(09:48)

Typical Signs and Symptoms

(11:43)

The RISK FACTORS for developing osteoarthritis 

(13:56)

The prevalence of Osteoarthritis in the general population.

(16:09)

Is there a prevalence of osteoarthritis in endurance runners?

(17:44)

Being a healthy runner may help you modify risk factors for the development of osteoarthritis.

(18:12)

Will running increased the progression of osteoarthritis? And if you have Osteoarthritis should you consider stop running?

 (19:29)

Reviewing the finding of study - 2019 Paper published in BMJ Open Sport & Exercise Medicine – they posed a question … Can marathon running improve knee damage of middle-aged adults? A prospective cohort study https://bmjopensem.bmj.com/content/5/1/e000586 

(25:01)

Reviewing the findings of a 2018 study Running Does Not Increase Symptoms or Structural Progression in People with Knee Osteoarthritis: Data from the Osteoarthritis Initiative https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6095814/

 (33:23)

Food to help modify risk factors for Osteoarthritis and manage progression of the condition

Our Food Plan TIPS to help you, starting with the Mediterranean Diet.

 (37:06)

Our Food Plan TIPS to help you – using healthy fats.

 (41:10)

Our Food Plan TIPS to help you support Gut Microbiome.

 (46:28)

Exercise and running considerations

 (49:56)

 KEY TAKEAWAYS 

1.    There are many reasons for painful joints including OA, friction issues, damage to tendons or muscle imbalances – consult with an exercise specialist to identify the root cause of your pain.

2.    OA is Osteoarthritis is a chronic, progressive joint disease which is influenced by many environmental factors including diet, body composition, metabolic health conditions.

3.    Under the direction of your exercise specialist or coach it may be possible to maintain a supportive running schedule which may promote aspects of musculoskeletal health and help alleviate symptoms of pain and dysfunction and degeneration.

4.    A runner should include injury prevention exercises that target those areas of which are more susceptible to damage.

5.    Evidence suggests that following an Anti-Inflammatory Mediterranean Food Plan, including a balance of Omega 3:6 fatty acids plus a wide range of vegetables and whole foods will help to reduce the development of OA.

 Just a final note there are so many other nutritional aspects supportive of musculoskeletal health relating to our topic today, unfortunately we couldn’t cover them all but perhaps we may cover specific nutrients and supplements in future episodes.

 Related Topics:

Bone Health Part 1

Bone Health Part 2

Nutrition For Running Injury

Probiotics

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Bicarbonate to Boost Running?

Can you believe that Bicarbonate loading in athletes has been practiced for over 70yrs, which is amazing considering many people have no idea about it!!

Also….can you believe that the household product Bicarbonate of Soda appears to be, or certainly was, the most common form!!

Early studies suggested Sodium Bicarbonate (to give Bicarbonate of Soda its proper name!!) could improve performance by up to 3%...which is significant! This led to it being widely researched as a potential ergogenic aid in sport and exercise during the 70s and 80s. It is now thought to be one of the most researched ergogenic supplements.

So, today we are going to delve into some of the research to outline:

1. What Sodium Bicarbonate is and how it works
2. The potential benefits and drawbacks of SB Supplementation for a runner
3. A supplementation Protocol: How much, how often and when to take SB Supplementation….if at all!!

Read full article here

Show Notes:

(05:54)

What is Bicarbonate? 

Here we explore the role of Bicarbonate in the body: its endogenous production, its utilisation during exercise and its removal from the body.

(19:35)

The Benefits and Drawbacks of Sodium Bicarbonate Supplementation

The body can produce bicarbonate by itself to help maintain Blood pH balance, however intense exercise sustained over a period of time may lead to the body’s capacity to produce Bicarbonate being overwhelmed. Sodium bicarbonate in supplement form may support the buffering system therefore delay the onset of muscle fatigue brought on by acid build up, principally Hydrogen ions and lactate, which are by-products of anaerobic respiration. 

Here we delve into both the positive and negative effects sodium bicarbonate supplementation may have on sports performance including:

Benefits:

1.     Delayed onset of muscular fatigue

2.     Mitochondrial protection

3.     Improved mitochondrial function

Drawbacks:

Gastrointestinal (GI) symptoms:

1. Less severe – bloating and belching
2. More severe – nausea, vomiting, stomach pain, diarrhoea

(28:43)

FEMALE FACTORS:

The difference in performance effects of Sodium Bicarbonate appears to be gender specific. Studies have found that females respond to sodium bicarbonate to a lesser extent than males. This appears to be due to differences in muscle anatomy and physiology. For example: 

• Females have smaller type II muscle fibers than men and type II fibers rely predominantly on the glycolytic energy system. 
• Males have greater glycolytic capacity – in other words, the ability to produce energy anaerobically i.e. in times of insufficient O2 availability - as we mentioned at the beginning
• Females’ pH drops to a lesser extent that in males during the same type of exercise

BUT it is important to note that none of the studies took the female menstrual cycle into account when carrying out the research. So, could it be the menstrual cycle that leads to reduced athletic performance rather than the Sodium Bicarbonate supplementation? A question that requires answering through research.  

(34:27)

A Sodium Bicarbonate Supplement Protocol:

Here we investigate what is thought to be the optimal intake of sodium bicarbonate to support sports performance. We look at: How much, how often and when to take this supplement.

(43:59)

KEY TAKEAWAYS

1) Sodium bicarbonate is produced by the body as a buffer in many body systems, however it is also taken externally as an ergogenic aid in sport and exercise

2) As an ergogenic aid, BS buffers the acidic effects of hydrogen and lactate, both of which are produced during anaerobic respiration

3) The performance enhancing effects are most acute in Athletes performing high intensity exercise between 1 and 7 minutes long although it is thought that exercise performed for a longer time (i.e. 30-60mins) at just below the anaerobic threshold may also benefit     

4) Although SB is recognized as an ergogenic aid, it is also known to be ergolytic ie reduce exercise performance as it can lead to GI distress in some athletes

5) To try and limit the GI effects of SB a multi-day protocol is recommended i.e. taken in small doses alongside a small CHO rich meal and spread throughout the day for approx. 5-7 days

6) Remember many factors need to be taken into consideration when deciding whether to use SB as an ergogenic aid including:

• Gender
• Age
• Sensitivity to and side effects suffered from SB
• Responder/non-responder

7) We recommend you work with a professional to ensure the protocol is suitable for your needs and goals – we can help you

8) Finally, it is important to PRACTICE PRACTICE PRACTICE in training including simulating race conditions to ensure it is a protocol that is right for you

Related Topics:

Avoiding Digestive Issues as a Runner

Runners Gut

FOOD FOR Gut Healing

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Our winter health aims as a runner, are to protect against winter infections, support the immune function and promote circulation and blood flow in the cold weather.

In this episode we focus on 4 seasonal fruits and vegetables to support health and running performance during the winter months.

We outline the nutritional properties of each and consider how they can form part of your meal plan with some menu ideas.

Finally, we share an example 1-day meal plan using these 4 winter foods.

The 4 foods we discuss are; Butternut Squash, Cranberries, Pears and Beetroot

Nutritional Properties of Butternut Squash – a great source of carbohydrate, Vitamin C, and B vitamins – supportive of immune system, energy production and soft tissue support.

Nutritional Properties of Cranberries – packed full of phytonutrients, in particular proanthocyanidin (PAC) helpful to prevent and treat infections. Many studies highlight positive effect on urinary tract infections. The key mechanism being that PACs inhibit the adhesion of bacteria to the wall of the urinary tract.

Nutritional Properties of Pears – contain the phytonutrient epicatechin, a compound thought to be involved in the contraction and relaxation of arteries, so supportive of our cardiac cardiac health.

Nutritional Properties of Beetroot – contain nitrates which help promote blood flow and they have been shown to help dilate blood vessels. This helps to enable an increase and efficient flow of oxygen through the blood vessels, which clearly is going to provide us with more energy and for our running. Beet greens are also nutrient dense providing calcium, iron and vitamin C.

KEY TAKE AWAYS:

1. Butternut Squash for carbohydrate, vitamin C, and B vitamins for fuel, energy and supporting your immune system
2. Cranberries for Proanthocyanidin (PAC) to support immune system, protect against infections, especially urinary tract infections
3. Pears for Epicatechin to support blood flow and contraction and relaxation of arteries
4. Beetroot for nitrates to support dilation of blood vessels and efficient flow of oxygen via blood vessels

Winter Running Nutrition and Safety

Do you ever consider your nutrition for your winter running? As the nights draw in, the mornings get darker and the days get colder do you think about what foods and nutrients you may need to keep you healthy as you run through the winter months? In this episode we look at some key nutrients for you to consider, helping keep your immune system in Optimal Health. The nutrients we discuss are:

• Vitamin C
• Vitamin D
• Magnesium
• Omega 3
• Beta-glucans

But as well as the nutrients you may wish to consider, we also give you some practical tips to help keep you safe and warm as you head out the door on those cold winter mornings including:

• Remaining visible
• Foot wear
• Layering up
• Omitting risk

KEY TAKEAWAYS:

1. There are many nutrients to consider to help keep you healthy during the winter months, however our 5 principal ones are: Vitamin C and D, Magnesium, Omega-3 and Beta-Glucans.
2. These 5 key nutrients have many diverse roles in health and wellbeing, but they are all important in supporting immune health
3. Remember that women are more susceptible to autoimmune conditions. So a good reason to try and maintain optimal immune health all year round, but especially during the winter months. 
4. There are daily Recommended Nutrition Intake levels for most nutrients set out by UK govt bodies, however these are set at levels known to prevent illness in the majority of people, they are not recommended optimal intake levels. 
5. Remember that certain nutrients can be lost from food through exposure to air, cooking methods and other factors so be mindful of this when considering your daily intake of key nutrients for your winter running.
6. Moving away from food and nutrients and thinking about the practicalities of winter running. It is important that we take extra precautions when running outside, both for our safety and for our health. 
7. Ensure you can see and be seen. Run in well-lit areas wherever possible and consider wearing a high-viz jacket and head torch. 
8. Keep warm, especially if going out for a long run. Wear layers as you can always take them off and tie them round your waist. Remember to take a hat and gloves, remember exposure of the head and face are thought to account for a large proportion of body heat loss.
9. Finally, don’t take risks, if the weather or environmental conditions are not conducive to safe running then keep active doing another sport for a short while e.g. swimming, gym, treadmill, spinning

We are pressing the pause button this week only - listen to hear our news