She Runs Eats Performs

TOPIC REVIEW......Fasting and Performance

As the end of the year is nigh, we decided to have a look through our back catalogue of Podcast episodes and discovered we have released over 90 episodes and have had over 21,000 downloads since we started Podcasting back in April 2020, which is very exciting and all thanks to you, our loyal followers.  

We went on to explore which of the episodes has been most popular, and the all-time most popular one is: Episode 18 Intermittent Fasting and the Female Runner.  We then decided to review it and give you any updates on the subject. So here we will:

Pull out key highlights from Ep18

Introduce some new information from recent studies

Give tips on including fasting in your daily/training life

Some of you may also find this information helpful in getting you “back on track” with your healthy eating routines following the indulgences of Christmas. 

Read full article here

SHOW NOTES:

In the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for YOU as an individual and if it would help you as a runner. Here we summarise Episode 18 Intermittent Fasting and the Female Runner. 

(07:40)

The Different Approaches to Intermittent Fasting

(10:07)

The Benefits of Intermittent Fasting

(11:34)

The Drawbacks of Intermittent Fasting  

(13:50)

FEMALE FACTORS

1. If fasting leads to a high requirement for Cortisol, that takes priority over making female sex hormones and the knock-on effect from this is disruption in sex hormonal balance possibly leading to: disrupted periods, fertility issues, low sex drive, peri and menopause symptoms and other hormonally driven health conditions. 
2. Women appear to lose more weight and percentage body fat than men following fasting
3. Metabolism of the substrates of Protein/fat/CHO may differ between males and females and this could be influenced by the menstrual cycle and oral contraception.  

(17:03)

Updates on Intermittent Fasting and Sports Performance

(24:09)

Tips on Including Intermittent Fasting in YOUR Daily Life and Training

(28:01)

KEY TAKEAWAYS

1. Fasting comes in various forms – it is about choosing then approach that fits best with your running training and lifestyle
2. There are strengths and pitfalls to adopting a Fasting approach to everyday life and running training so be sure to weigh these up before embarking on any Fasting style
3. Remember fasting may impact on sex hormone balance in some women leading to disrupted periods, fertility issues, low sex drive peri and menopause symptoms
4. Ensure you have your everyday healthy eating plan embedded before embarking on Fasting to help limit its effects on BSB
5. Finally, remember Fasting is not for everyone…it will depend on your training, your lifestyle, your current health and other factors 

Related Topics:

Intermittent Fasting and the Female Runner

Resistant Weight Loss in Runners

Time restricted Eating and Running Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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 

Nutritional Non-Negotiables

Do you ever find it difficult to get started with changing your food plan and making it stick? It’s a common experience! One of the ways we support our clients is to help them discover and establish their personal nutritional non-negotiables which helps lead them to success in achieving their health goals.

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

SHOW NOTES

(00:39)

What we mean by nutrition non-negotiables and why we feel that they're important

 Nutrition non-negotiables are the things that you would never do i.e.  totally non-negotiable. So, it’s a tool to help you implement key nutrition practices consistently all the time. Nutrition Non-negotiables are like the big rocks in our food plan. They must happen, because they underpin everything else that we do nutritionally to get the ultimate results that we desire.

(01:12)

Are nutrition foundations, the same as nutritional non-negotiables?

Nutritional foundations are broadly what everyone should have in place at least 80% of the time and doing that will promote good health. The next step is to add sports nutrition on top of foundations to promote good running performance.

Nutritional non- negotiables are more personal to an individual. So, it's something that will contribute to an individual achieving their health goals, and something that they'll stand by no matter what, because they know it's so important to feeling better and performing optimally.

(02:35)

Are non-negotiables the same for everyone or different?

In our Healthy Woman Healthy Runners Programme, we explain the range of non- negotiables and how they may impact on midlife health, but there's always going to be a personalised element. So usually, what we do is help clients rank what would make the biggest difference to them, and then work with them to put new practices in place, so that they'll soon be living in a way which encompasses their personal non-negotiables.

(05:12)

Typical mid-life health goals and how some nutrition non-negotiables would support health

Based on the feedback we’ve had from clients and women in our face book group;

TYPICAL MID-LIFE HEALTH GOALS

·     Being a healthy weight

·     Having optimal muscle tone

·     Good energy all day – no slumps or dips

·     Minimising hot sweats/flushes

·     Good quality sleep

There are certain physiological drivers which lead to gaining weight, losing muscle tone, experiencing low energy, peri and menopausal symptoms and poor sleep.  These physiological drivers tend to be related to fluctuating female hormones during peri menopause and decreasing female hormones in menopause and post menopause. Other factors which are influential are stress hormones, digestion and liver function.

 (14:04)

 Looking at the role of stress related to hormonal balance

 Stress and stress hormones are a key player in disrupting hormonal balance for example:

• Typically In mid-life we have a lot going on with family – children, elderly parents and lots of responsibilities – job, home etc which may put us in a place of chronic stress so it’s likely we’ll have high cortisol levels which may lead to the body storing fat around the middle.
•  An increased cortisol production compromises production of sex hormones (known as “progesterone steal” or “cortisol steal”). This effect results in an imbalance of female sex hormones, which could exacerbate peri and menopausal symptoms.

 There are some nutritional considerations which may impact positively on managing stress hormones and have a positive influence on balancing sex hormones …

Balancing blood sugar is the cornerstone of all hormonal health – so following a low Glycaemic Load food plan and the 5 healthy routines which are part of our Easy Nutrition For Healthy Runners programme which are:

1.   Eating regularly

2.   Eating Protein at every meal

3.   Following Plate Balance

4.   Optimal Hydration

5.   Optimal Activity

It’s also supportive to minimise stimulants such a caffeine, alcohol and sugar as they may lead to a spike in blood sugar which may lead to increased cortisol levels. Our lifestyle is interlinked with how we get the best out of our nutrition. When it comes to managing STRESS one of the most impactful thing you can choose to do is REST. Taking short breaks during the day away will also help you de stress and support hormonal balance.  

(25:31)

 Helping you establish your non-negotiables – the circle exercise

An easy exercise to do is get a piece of paper and draw a circle then draw another circle around the first circle. Thinking about food, drink and lifestyle …. on the inner circle list what you’ll let into your life and in the outer circle list again from a food, drink and lifestyle viewpoint what you will not let into your life.

(26:46) 

1 KEY ACTION TO GET YOU STARTED

Our suggestion is to do the circle exercise and list what you are letting in and what you are keeping out and from that pick 2 nutritional non-negotiables and start practising them! We’d love to know how you get on – please drop us an email and share what you’ve chosen as your non-negotiable. Just one final note is please don’t use the non-negotiables as a big stick, use them to nurture and support yourself. 

Related Topics:

Restorative Rituals for Runners

Hormone Health in Mid-life

Love Your Liver

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 

FOCUS ON ... Festive Foods

We are going to fast forward to Christmas Day and chat about ENJOYING a traditional Christmas meal, getting the BALANCE right knowing that we are getting lots of amazing as well as delicious nutrients.

During our last episode, E79 Running through Christmas we talked about some simple tips and practices to apply to your food and drink choices over the full festive period, and how to realistically plan and manage your exercise and running over the holiday period.

Today, we’ll talk about the wonderful seasonal foods which tend to be included as part of a traditional Christmas meal and showcase their nutritional value.

Today we’ll share with you our suggestions for:

1.    A balanced Festive Plate

2.    An 80:20 approach! A little of what you fancy!

3.    Socialising (in a healthy way) with friends and family

Read the full article here

SHOW NOTES

(05:00)

 What food to include on your Festive Plate

Christmas is a celebration, so enjoying traditional festive foods is part of that celebration, so we personally think we all should embrace that. Many of the festive foods at this time of the year are full of nutritional value so we should embrace that too. Festive over-eating and the tendency to have extra large portions may lead to weight gain, feeling bloated and sluggish after we’ve eaten which may have a knock-on effect on our energy next day and on our next training run.

The easiest thing we can do is follow everyday plate balance at every mealtime – which is ¼ plate of protein, ¼ plate carbohydrates and ½ plate of non-root veggies. We think on Christmas Day portions may be a little bit bigger but it’s key to get all 3 elements on your plate in proportion.

 (06:53)

 Protein Choices for your Festive Plate

 (15:21)

 Carbohydrate Choices for your Festive Plate

(18:51)

 Christmas Vegetables Choices for your Festive Plate

 (23:19)

 How do you have an 80:20 approach around food and drink at Christmas?

 (38:52)

Socialising in a Healthy Way

 (47:59)

 KEY TAKEAWAYS

 1.    A traditional Christmas meal has all the ingredients for a healthy plate

·      Turkey is lean and protein rich and supplies tryptophan an essential amino acid which is a precursor for serotonin and melatonin

·      The main source of carbohydrates on the festive plate are root vegetables e.g. carrots, parsnips and potatoes. You may also consider beetroot, sweet potatoes and celeriac

·      Our favourite traditional non root vegetables are brussels sprouts and spiced red cabbage

·      Add seasonal ingredients such as chestnuts, walnuts, sage and cranberries to your recipes

2.    Follow an EVERYDAY PLATE BALANCE of ¼ plate protein, ¼ plate carbohydrates, ½ plate non root vegetables for your Festive Meals unless you are following a moderate or hard training plan.

3.    Set your personal boundaries around what/when and how much you choose to eat and drink over the festive period.

4.    Plan when you will return to your food and running plan.

5.    When choosing food and drinks – ask yourself – will this make me feel good today, tomorrow and next week!

6.    Enjoy celebrating with festive foods and drinks when you are spending time with family and friends – as far as possible follow an 80:20 approach.

Related Topics:

Running Through Christmas

Nutrition Basics for ALL Runners

Food For Winter Running

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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 

Running Through Christmas

Christmas is fast approaching and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun. 

BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performance. 

So, here we give some HINTS and TIPS on 3 key areas of health to help keep you running into and through Christmas. 

We give hints and tips on:

• Eating
• Drinking
• Running

Show Notes

(04:53)

Eating Through Christmas:

DID YOU KNOW……..

• Over half of the increase in body weight during adulthood is thought to take place during the Christmas holiday period
• The average weight gain during this period is between 0.5Kg-1Kg (1-2 pounds)
• It would appear that weight gained at this time (for many but not all) is never fully lost
• Small amount gained BUT when looking at it over 10yrs it is a weight gain of 5-10Kg 

So, what are the principle reasons for weight gain at this time of year?

The answer to this question is fairly straightforward. It is generally linked to:

• Reduced exercise
• Increased availability of energy dense foods e.g. cake, mince pies, Christmas pudding and of course alcohol
• Bigger food portions
• More social occasions

Research surveys show that the underlying reasons for this include:

• Over-consumption – it is thought that individuals may consume 6000Kcal on Christmas day alone, which is 3 x the recommended daily intake. This intake could be more like 4 x the recommended daily  intake for some people for example: people trying to lose weight, older people, post menopausal women
• Sedentary behaviour – people are more relaxed and more sociable leading to reduced physical activity
• Sleep – some studies (but not all) have shown than individuals tend to sleep more during the winter – suggesting there is less physical activity being performed – both incidental and scheduled activity. 
• Greater variety of “Christmas only” energy dense foods - such as the mince pies and Christmas pudding we mentioned earlier…. because these foods are available for a limited period only, some people tend to over-indulge 
• Family/friend peer pressure to eat/drink - “because it is Christmas” – this is very common

BUT, it is important to note that this is a generalization; some people do not change their eating/exercise habits at all during this period, however they appear to be in the minority

(13:35)

Hints and Tips to keep your NUTRITION on track over the festive period:

1. Follow the 80:20 rule: eat healthy 80% of the time and indulge in something you enjoy 20% of the time. Now this could be observed on a daily basis, so having a small amount of a “Christmas food” that you like each day. 
2. Manage portion size: remember plate balance – ¼ plate protein, ¼ plate CHO, ½ plate vegetables. This is a very simple but essential and effective way of helping manage weight gain over the Christmas period. 
3. Make your own food – by making your own foods you can manage what ingredients you use. You can also adapt recipes and substitute certain ingredients for healthier option for example replacing white sugar with coconut sugar or honey
4. Remain Mindful when making food choices – often food choices and how much people eat is a mindless activity and this is when overeating can occur. Aim to remain mindful by: making time to eat, sitting at the table, thinking about the reason for choosing a particular food. For example is it for pleasure? for taste? for how it will help fuel you for your next run? Also think about how the food/meal makes you feel. For example: does it satisfy you? Does it make you feel energised?  
5. Don’t skip breakfast – this may lead to you making poor food choices and/or eating too much later in the day because you are so hungry. Or you may get a blood sugar dip, encouraging you to grab for the sweet and sugary foods. 
6. Have a protein rich breakfast – to keep you fuller for longer, therefore reducing the risk of you snacking and nibbling on the less healthy foods lying around. For example: the tins of streets/chocolates, children’s selection boxes, mince pies and Christmas cake
7. Avoid Grazing – try to influence when you will have meals or healthier snacks. This may help manage blood sugar levels and appetite
8. Share or give away the foods that you want to avoid – if you find it difficult to ration yourself with chocolates, cakes etc then share them with friends and neighbours. Or if you know of people who are happy to eat these foods on an odd occasion, give them the ones you can’t resist.
9. Freeze left over or excess food – generally we always over buy at Christmas time therefore we are left with SO much food once the guests have left. As a result, it is really tempting to eat it because we don’t want to waste it. So, use the freezer…most foods can be frozen and will keep in the freezer for up to 3 months. Just defrost as you need it.

(22:52)

Drinking Through Christmas:

DID YOU KNOW…….

• Almost two-thirds (61%) of drinkers in the UK claim they over-indulge on alcohol over the festive season
• One in five (18%) of drinkers say they typically experience more hangovers during this period
• On average, men admit to consuming six drinks on Christmas day…….on the basis that those are a common strength pint of beer or medium glass of wine, this is the equivalent of 14 units of alcohol in one day…which is the recommendation for alcohol intake over a week
• Women admit to having on average four and a half drinks on Christmas day

Note: This is the average, so many people may be drinking more!!

(27:09)

FEMALE FACTORS:

1. On average women (who drink) drink less alcohol on Christmas day than men 
2. Alcohol intake guidance is the same for females as it is for men now – i.e. no more than 14 units per week spread over 3 or more days. 
3. Women have less lean muscle mass than men throughout adulthood and, therefore, are less able to metabolise alcohol throughout their lives, more so as we get older. So women consuming the same amount of alcohol as men may experience the physical and psychological effects of alcohol more quickly and severely than men
4. Women may gain weight more readily than men following the same food intake due to hormonal influences….especially women in midlife and transitioning through menopause. 

(28:45)

Hints and Tips to keep your DRINKING on track over the festive period:

1) Alternate each drink with a glass of water - this could reduce the amount you drink overall but also reduce the dehydration associated with alcohol. Maybe think about keeping a jug of water close at hand if entertaining at home or if at friends/family. If out at an event ask for a jug of water for the table. 

2) Stock up on non-alcoholic alternatives - for you and any other guests who may want to limit their alcohol intake. There is now a wide variety of wines, spirits and beers to take advantage of so it’s really easy. Some examples brands include:

• Clean Co – spirits and cocktails. Retailers include Sainsbury’s and Morrison’s so very easy to get a hold of. 
• Seedlip – which many people will have heard of. I think it is generally drunk as a Gin alternative, but also used in non-alcoholic cocktails. It can be sourced in most high street supermarkets including Tesco, Sainsbury’s and Waitrose
• Ariel and Fre - produce Non-alcoholic wines; red, white and sparkling.  Both are from California and can be bought online via Amazon. 
• Athletic Brewing Company – for beers. They have Golden, Pale and IPA. For those who may be interested. Also, as far as we are aware, you have to purchase from them directly online.

3) Always use a measure for spirits or wine – aim not to free-pour because it can make it almost impossible to know exactly how much you are drinking. You can actually order a FREE wine and spirit measure online via Drinkaware – the charity we mentioned earlier…so there is no excuse!! 

4) Downsize your drink by serving in a smaller glass - this can make all the difference, especially for wine because as we know wine glasses seem to be getting bigger and bigger. Reverting back to the traditional size white wine glass may be a good idea. 

5) Avoid topping up your glass or letting anyone else top up your glass – try to finish one drink before pouring another. This way you can track your intake over the course of the evening more easily. 

6) Ensure you EAT before drinking - whether you are entertaining at home or going out. Drinking on an empty stomach is known to hasten the cerebral and physical effects of alcohol

7) Alcohol has a HIGH sugar content - so could contribute significantly to weight gain. 

8) Try to avoid alcohol during the day - drink alcohol only in the evening.

9) Plan some alcohol-free days - between Christmas and New Year

REMEMBER the side effects of over consumption of alcohol could impact running performance. The dehydration, headache and poor sleep associated with alcohol could lead to slow pace, increased risk of injury, digestive issues, nausea…and more. 

(40:12)

Running Through Christmas:

WHAT CAN GET IN THE WAY OF TRAINING?

Over the Christmas period there is generally a change in most people’s routine including; 

• More socialising
• More eating
• More drinking

All of which can result in a change to an individual’s training routine.

BUT, also at this time of year more time is dedicated to Christmas preparations including: 

• Purchase of gifts
• Wrapping of gifts
• Writing Christmas cards 
• Cooking

There is so much to do at this time of year, which can mean our running suffers 

So what can we do to ensure our training doesn’t suffer this Christmas?

Hints and Tips to keep your RUNNING on track over the festive period:

1. Consider reducing the amount of endurance runs - include more skill-based training. For example hill drills and interval/tempo sessions, for HIGH effort, LOW time. This could fit in nicely when social commitments are abundant.
2. If you are an evening runner, consider moving training sessions to the morning - so you can still meet up with friends and family. 
3. Adequate sleep – If you know you are going out one or two evenings in a week, ensure you go to bed a little earlier on the nights you are not going out…especially on the nights following an evening out. Accumulating sleep when you can may help you cope better on the days when you have had a lack of sleep. As we know adequate and quality sleep is important for running performance. 
4. Write out a Festive Training Plan – or find a training plan online. Research suggests that having a training plan during the festive period could be a strategy to avoid weight gain. The research suggests a SUPERVISED training plan, so if you have access to a running coach that would be ideal. If this is not possible you could maybe buddy up with a friend who also runs and outline a training plan you could both follow. That way you would both be accountable to each other and this may help keep you on track. 
5. If you can’t run…walk – if running is just not possible, for example after a night out or if you have guests staying, go for a walk instead. The important thing is to be physically active in some way.  Go for a walk in the morning to clear your head. If you have guests staying…go for a walk together. Try to walk briskly and for a minimum of 30mins to get your heart rate up. 

BUT, the important message is: don’t beat yourself up if you cannot achieve what you would like to any given day. Let yourself off the hook but then get back on track as soon as you can. This goes for running, eating AND drinking. If/when you have an “indulgent moment” be kind to yourself, tell yourself it is ok…and then get back on track. 

(47:57)

KEY TAKEAWAYS

1. Follow the 80:20 rule: ie. eating healthy 80% of the time and indulging in something you enjoy 20% of the time. 
2. Don’t skip breakfast – this may lead to you making poor food choices and/or eating too much later in the day 
3. Alternate each alcoholic drink with a glass of water - this could reduce the amount you drink overall but also reduce the dehydration associated with alcohol. 
4. Downsize your drink by serving it in a smaller glass - this can make all the difference, especially for wine because glasses are so big these days
5. Reduce the amount of endurance runs completed and include more hill drills and interval/tempo sessions – high effort, low time. 
6. But really, I think the most important message is: don’t beat yourself up if you cannot achieve what you would like to on any given day. Let yourself off the hook but then get back on track as soon as you can.

Related Topics:

Blood Sugar Balance for Female Runners

Eat Sleep Run

Alcohol and Running Is It Ok?

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 

 SPOTLIGHT ON....Probiotics for Performance

 Are you aware that Probiotics, in the form of food and/or nutritional supplementation, may support your running performance?

It is well known that Probiotics have the ability to enhance general health through modulation of the immune system and maintaining intestinal barrier integrity as well as by limiting pathogen adhesion to host tissue BUT a lot less is known about 

Probiotics potential to enhance exercise performance. Research in the area of Probiotic use as an ergogenic aid in sport and exercise performance is relatively new, but growing especially linked to athletes and their Gastrointestinal health and Immunity. BUT research is also looking at Probiotics linked to specific aspects of exercise and performance including recovery, physical fatigue, and body composition. 

So here we:

• Delve into the effects of Probiotics on athletic performance
• Discuss the different types of Probiotics (Food and Supplements)
• Give advice on choosing Probiotics

SHOW NOTES:

(03:50)

Understanding Probiotics and What They Are

In our digestive system (and other parts of the body, but primarily the digestive tract) reside many different microbes that are both helpful and potentially harmful. This is known as an individual’s Microbiome – each person’s microbiome being unique to them. 

Most microbes (also known as microbiota) are symbiotic meaning both the human body and microbiota benefit. BUT some, in smaller numbers can be pathogenic (promoting disease). 

In a healthy body, pathogenic and symbiotic microbiota coexist without problems. BUT if there is a disturbance in that balance—brought on for example by an infectious illness, a certain eating style/diet choice, or the prolonged use of antibiotics or other bacteria-destroying medications then DYSBIOSIS (imbalance of the microbiota) occurs, stopping these normal interactions. 

As a result, the body may become more susceptible to illness/disease, primarily immune related disorders as 70% of the immune system resides in the digestive tract.  

Probiotics (which can be taken in the form of food or nutritional supplements) are micro-organisms that are widely considered to be health-promoting. Both the World health Organisation (WHO) and the International Olympic Committee (IOC) state: “Probiotics are live micro-organisms that when administered orally for several weeks can increase the numbers of beneficial bacteria in the gut. These have been associated with a range of potential benefits to gut health, as well as modulation of immune function”.

In the general population research into Probiotics has determined their ability to enhance health in many different ways including:

• Modulation of the immune response
• Maintenance of the intestinal barrier
• Limiting pathogen adhesion to host tissue
• Production of different metabolites such as vitamins, short-chain fatty acids (SCFAs), and other molecules that act as neurotransmitters involved in gut–brain axis communication and health

BUT the research into Probiotics and their effects on sports and exercise performance is much more limited.   

(08:11)

What is the research saying about Probiotics for Exercise Performance?

Recent research has indicated that probiotic supplementation could promote specific improvements in exercise performance through various pathways in athletes and physically active individuals using targeted strains of probiotics. The research appears to be focusing on Probiotics in athletes in relation to Gut health and Immunity but also particular aspects of exercise and performance including:

• Recovery
• Physical fatigue
• Body composition

In the International Society of Sports Nutrition (ISSN) Position Stand on Probiotics published in 2019 they reported that those who are highly physically active tend to have:

• A higher abundance of health-promoting bacterial species
• Increased microbiome diversity 
• Greater increase in faecal metabolites including Short Chained Fatty Acids (SCFAs); acetate, propionate, and butyrate. These SCFAs being important for colon health, metabolic processes and vitamin and energy production 

 It would also appear that physical activity could help:

• Increase the ratio of different beneficial bacteria species (Bacteroides:Firmicutes ratio)
• Stimulate the proliferation of bacteria which can support mucosal immunity 
• Improve barrier functions – thinking of the intestinal barrier 
• Stimulate bacteria capable of producing substances that protect against GI disorders.

This data suggests that physical exercise alone could really help support an individual’s gut microbiome, however this would be moderate exercise only because it is well known that endurance exercise and/or overreaching/overtraining could affect the Gut and the immune system negatively leading to symptoms/illnesses including:

• Abdominal cramping
• Acid reflux (heartburn)
• Nausea/vomiting
• Diarrhoea
• Intestinal Permeability
• Upper Respiratory Tract Infection (URTI)
• Urinary Tract Infection (UTI)

Interestingly, one of the potential benefits of introducing probiotics in an athlete is due to Probiotics ability to modulate the immune system to help increase defenses against URTIs. 

Another potential benefit of Probiotics for an athlete is linked to the fact that the microbiome may have indirect influence on different aspects of exercise performance and recovery. So, it is thought that the use of Probiotics could help modulate the microbiome to promote overall good health, exercise adaptation, increased VO2 Max and overall training load/performance. The mechanism of action of Probiotics to achieve this outcome is thought to be the downregulation pro-inflammatory molecules and upregulation of anti-inflammatory molecules. 

BUT more research is required to fully determine the use of Probiotics as a potential Ergogenic Aid. 

(19:40)

Types of Probiotic Supplements Available

Probiotics come as either a single or multi strain supplement and all have strain-specific differences in their ability to colonise the Gastrointestinal Tract BUT the type and magnitude of benefits to health also differ between different population groups, including between men and women. 

In research both single and multi strain Probiotics have shown mixed results. The most commonly used ones in research include:

• Lactobacillus - strains include: L Fermentum, L Gasseri, L Caei, L Plantarum, L Acidophhilus and L Rhamnosus
• Bifidobacterium – strains include: B Animalis, B Subtilis

They also use the genus:

• Streptococcus
• Bacillus

According to the ISSN Position Stand (2019) it would appear multi strain Probiotic supplementation is more effective in exhibiting enhanced sports performance. Some research results have indicated:

• Increase in VO2 Max
• Increase in aerobic power
• Increased in training load
• Increased time to exhaustion

BUT, it is important to remember that some other studies have not found such an effect.

(23:07)

FOOD FIRST approach for a healthy microbiome

You may not be aware that fermented foods such as sauerkraut and kimchi are not actually currently classed as Probiotics…although they DO contain live microbes. The reason for this is because these products have not been sufficiently studied for their health benefits as stipulated by the definition of probiotics. BUT it is well know that these foods contain live cultures/microbes therefore they could still support our running performance as well as our overall health.  

Other foods falling into this category of fermented foods include:

• Tempeh
• Miso
• Cultured milk and yogurt – including Kefir
• Kombucha – fermented green tea
• Pickled foods e.g. gherkins, onions

A nutrient well known for its beneficial effects on an individual’s microbiome (rather than being a probiotic itself) is Carbohydrate. It is the wholegrain/complex carbohydrate and fruits and vegetables that are beneficial because of the fibre contained within them, which is associated with microbial abundance and/or diversity. A great reason to EAT A RAINBOW and switch to BROWN rather than WHITE carb products for everyday great health and running performance. Aim to do this CONSISTENTLY.

It is also thought that Protein could be a strong modulator of the gut microbiota in athletes with Whey protein being the protein source of choice. BUT research into this is novel and has yet to be carried out on humans. Hopefully these studies will be carried out in the near future. 

(30:07)

FEMALE FACTORS

1. GENDER could be a factor in the inconsistencies in study results. One study noted reduced severity of self-reported symptoms of lower respiratory illness and use of cold and flu medication over an 11-week winter training period with Lactobacillus Fermentum supplementation compared to placebo. BUT this reduction in severity of symptoms was only observed in the MEN not the WOMEN. So, the question is…is this linked to the Probiotic being more effective in Males OR could it be linked to the self-reporting? An interesting question.
2. There appears to be some limited evidence to suggest that discrepancies exist between males and females regarding outcomes following Probiotic supplementation, even after supplementation of probiotics with the same dose. 

It is clear that future studies are needed with the view of establishing a Probiotic recommendation for each sex.

(36:04)

Key points to consider when choosing a Probiotic supplement

REMEMBER the FOOD COMES FIRST approach for general and sporting health. Introducing some of the fermented foods and complex carbohydrate foods mentioned before could be a great place to start. 

When considering a probiotic supplement consider working with a professional to determine the correct one for you and your health and running goals. Remember everyone has a unique microbiome, therefore the probiotic strains required could differ too. Also, there are many different Probiotic products available all claiming to have health and performance benefits. It is a bit of a minefield, so working with a Professional could help take the confusion out of the decision making.

Additionally, certain Probiotics could have adverse effects in some individuals including:

• Systemic infection
• Detrimental metabolic effects
• Adverse immune responses

They are definitely NOT recommended for individuals with health conditions including:

• Severe acute pancreatitis
• IBD
• Liver disease
• HIV

Some other points to consider:

The different forms they come in: 

• Capsule/tablet form 
• Powder sachets
• Liquids

How you take them is a personal choice. 

Remember they come in single and multi-strain varieties 

Do they need to be refrigerated or not? When making a choice consider your lifestyle - if you travel a lot or need to take your supplement whilst at work then a non-refrigerated variety would be most suitable. 

There are a few minor digestive side effects that may occur when first taking a Probiotic supplement including:

• Flatulence
• Rumbling tummy

It is suggested Probiotic Supplementation should be taken for a minimum of 14 days

REMEMBER, overall Probiotics are viewed as safe for the general population (as described by the European Food Safety Authority) 

(46:53)

KEY TAKEAWAYS

1) The word Probiotic, is derived from the Latin “Pro” meaning “for” and the Greek word “biotic’ meaning “life”….so…probiotics are “FOR LIFE”

2) Probiotics are micro-organisms that are widely considered to be health-promoting. 

3) Current research indicates that probiotic supplementation could promote specific improvements in exercise performance through various pathways in athletes….using targeted strains of probiotics.

4) Some of the exercise benefits include:

• Increase in VO2 Max
• Increase in aerobic power
• Increase in training load
• Increased time to exhaustion

5) Commonly used Probiotic Supplements in exercise performance studies include:

• Lactobacillus  - strains include: L Fermentum, L Gasseri, L Caei, L Plantarum, L Acidophhilus and L Rhamnosus
• Bifidobacterium – strains include: B Animalis, B Subtilis
• Streptococcus
• Bacillus

6) Fermented Foods may also be supportive, however they cannot be called Probiotic Foods as there has not been sufficient research into their use in Athletes. 

7) There are many things to consider when choosing a Probiotic supplement including:

• What form you want to take it e.g. capsule or powder
• Refrigerated or non-refrigerated
• Single or multi-strain
• CFU (Colony Forming Units) content

8) Finally, we would recommend working with a professional when considering Probiotic supplementation, especially if you have any underlying health concerns or conditions

Related Topics:

Avoiding Digestive Distress as a Runner

Performance effects of Overtraining Syndrome

Endurance Running and the Immune System

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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 Autumn Running

The weather is changing and there are lots of lovely seasonal foods to add to your menu. There is an opportunity to change in your food plan when the autumn arrives.

It’s an ideal time to make warming soups, casseroles and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries,

We like to add warmth to our food with spices, so thought that would be a lovely focus for today’s conversation …

We will focus on ginger, turmeric and cinnamon  to give some lovely taste and aroma to meals as well as supporting us nutritionally in our running.

We will outline the nutritional properties of each and consider how they may be added as part of your meal plan with some menu ideas.

SHOW NOTES

(03:24)

 GINGER

 We tend to think of Ginger as a spice, but it’s actually classified as a herb, ginger is a thick tuberous rhizome which grow underground. If you buy ginger fresh, you’ll see the outer skin is rough and brown and when you cut into it the hard flesh is a pale yellow colour. Ginger comes in lots of different forms – the fresh root, dried powdered, stem ginger, crystalised ginger and picked ginger. You may also buy the fresh root chopped and frozen so it’s easy to use.

The active ingredients are gingerols and shogaols. Ginger is widely researched and has been found to have properties such as being antioxidant, anti-inflammatory, antimicrobial, and also has anti-cancer activities. It’s particularly well known for its effectiveness in relieving digestive distress and symptoms such as dizziness and nausea related to pregnancy and motion sickness. Gingerols also inhibit inflammatory cytokines and have been shown to alleviate pain and inflammation related to arthritis.

 How can a runner use ginger to support their health?

 Many runners report feelings of nausea and loss of appetite after long endurance runs, so using ginger perhaps in hot water or tea may help recovery and allow the runner to enjoy their post run food earlier. Ginger affects the gastrointestinal tract and its interaction with the stomach and nausea centre of the brain by absorbing and neutralizing gastric hormones, toxins and acids. Ginger tea is often used to help alleciate nausea and promote appetite.

 Foodie ideas for using GINGER

·      For drinks – we’ve already mentioned ginger tea and a ginger hot water steeper

·      A lot of runners make porridge or overnight oats – adding some powdered ginger will give you a lovely warming flavour

·      Ginger is used a lot in Asian style dishes – one of our favourite recipes is salmon or tofu with a soy and ginger marinade – it’s work with chicken too

·      You may add ginger to flapjacks and protein bars

·      Ginger and Lemon Juice Shot

 Safety note – ginger contains oxalates which may contribute to formation of kidney stones so if that is a concern for you may wish to consume ginger with caution.

 (11:13)

 TURMERIC

 Turmeric is a well-known anti-inflammatory spice, it belongs to the same family as ginger and in its fresh form, is a root with a tough brown skin and a bright orange flesh, you may also buy it in dried powdered form.

Turmeric is often used in a curry. The active ingredient is curcumin. Using curcumin alongside peperine (from black pepper) will make it more bio available. Curcumin is fat soluble, so cooking it in some fat like coconut oil or olive oil will help its absorption by the body. It’s attracted a lot of attention as an anti-inflammatory supplement but today we are just focusing on using it as a food ingredient.

Turmeric may be used as a natural alternative to painkillers due to its anti-inflammatory properties.

Curcumin is known to support exercise-induced muscle damage, which can occur following hill training, especially downhill exercise.

Foodie ideas for using TURMERIC

• Add to smoothies
• Make Soups e.g. Turmeric Cauliflower Soup
• Add to porridge
• Always great in curries e.g. Sweet Potato and Lentil
• Add to dips
• Add it to scrambled eggs or tofu
• Spice up a homemade hummus
• Roasted vegetables
• Make turmeric tea – in a similar way to the ginger tea
• Blend it into a smoothie
• Enjoy a Turmeric latte

Turmeric Latte

300ml of almond milk blended with ¼ teaspoon of powdered turmeric, ginger and cinnamon with ½

Pina Colada Calmer Smoothie (Anti-Inflammatory Post Run within 30 minutes) which includes turmeric, ginger and cinnamon!! Listen to E62 Smoothies for Runners where we chatted about making your post run smoothie a therapeutic recipe.

(16:51)

CINNAMON

Cinnamon comes from the inner bark of a tree native to Sri Lanka, but there’s also a Chinese variety. You may purchase it in a powdered form or a cinnamon stick which is a quill like tube.The medicinal properties in cinnamon are from oils found in the bark: cinnamaldehyde, eugenol, and linalool.

The influence of cinnamon on glycaemic control has been widely researched, with regards to management of diabetes and insulin control. Antioxidants, in cinnamon, may act like insulin, assisting glucose in moving out of the bloodstream and into cells. Meaning that glucose is readily available for fuel.

Cinnamon is known to promote weight loss and this action has been well researched. As we’ve touched on, cinnamon regulates blood sugar. When blood sugar is balanced this results in less cravings and more even energy levels which tends to lead to a person managing their food intake and not over-eating.

Cinnamon helps regulating blood sugar by increasing insulin sensitivity. Insulin is a hormone produced by the pancreas regulating blood sugar levels. Increased insulin sensitivity, will keep your insulin levels balanced, reducing fat storage as well as sugar cravings. In menopausal women, oestrogen levels reduce and this may lead to insulin resistance, so using cinnamon as a regular ingredient may support body composition.

 Foodie ideas for using CINNAMON

 You may use cinnamon in sweet and savoury dishes in a similar way to using ginger

• Add grounded cinnamon to porridge, yoghurt and smoothies at breakfast
• Cinnamon powder may be added to hot drinks like tea or coffee, if you have sweet tooth the cinnamon may reduce the need to sweeten your drink.
• You could make a Cinnamon Latte - blend half a teaspoon of grounded cinnamon in warm unsweetened almond milk.
• Poaching or stewing fruit such as apples, pears or plums with cinnamon is a delicious snack or dessert. Serve with chopped nuts and yoghurt.
• Cinnamon is used in savoury dishes especially in Moroccan and Middle Eastern dishes e.g. tagines, cous cous, as a rub or marinade on meat and fish and in casseroles
• A few ideas for you to try cinnamon and cumin spiced carrots, cinnamon and apricot glazed salmon, cinnamon spiced basmati pilaf, lemon spiced lentils, spicy squash soup

 (25:02)

 Our Suggestions For a 1-Day Food Plan

Breakfast – Cinnamon Apple Porridge OR Turmeric Scrambled Eggs with Mushrooms and Spinach on Sourdough Toast

Lunch – Spicy Cous Cous Salad topped with Chicken or Feta OR Ginger Butternut Squash Soup with Cannellini Beans

Evening Meal – Ginger and Soy Baked Salmon/Tofu with Stir Fried Greens and Noodles OR Lemon Spiced Lentils with Cinnamon Basmati and Broccoli

Snacks – Turmeric or Cinnamon Latte/Pina Colada Smoothie/Ginger Flapjack/Cinnamon Chia Pudding

(27:39)

 Key Takeaways

The key nutrient in GINGER is gingerol. Using ginger may help alleviate digestive distress and feelings of nausea and loss of appetite which are common complaints for some athletes after long endurance runs. Gingerols also inhibit inflammatory cytokines and may alleviate symptoms of pain and inflammation.

The key nutrient in TURMERIC is curcumin. Runners may consider using turmeric as anti-inflammatory support for exercise-induced muscle damage, for example after hill drills or as a natural alternative to painkillers.

The key nutrient in CINNAMON is cinnamaldehyde. Studies have demonstrated that cinnamon helps to regulates blood sugar and may be supportive in promoting weight loss. A healthy body composition which is key for a runners performance, so using cinnamon may be supportive.

All 3 spices are easily incorporated as an ingredient into everyday meal recipes and teas.

Related Topics:

Running with Painkillers

Focus on Smoothies For Runners

Eating for Hill Drills

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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 

Vitamin D is often described as the SUNSHINE VITAMIN as it’s produced when skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits – produces Vitamin D3.

You may get small amounts of Vitamin D from your diet – it’s thought about 10% of your requirement may come from food. Vitamin D3 form is available from foods e.g. oily fish, butter, eggs.

Vitamin D2 found in plant-based foods e.g. mushrooms, fortified soya milk and almond milk, however D2 needs to be converted to D3 by the body and Vitamin D3 converted to its active form (Calcitriol) by the liver and kidneys.

We’ll talk about:

Why an optimal Vitamin D status is important for runners

How do you test for Vitamin D and what is an optimal Vitamin D status?

Practical suggestions to help you optimise Vitamin D status.

SHOW NOTES 

05:34)

 Why is Vitamin D important for optimal health and especially for runners?

 Vitamin D is important for everyone and especially for runners. Vitamin D has wide ranging functions across the whole body. Vitamin D Receptors (VDRs), which mediate the biological functions of Vitamin D are found across the body in the cells of most organs and tissues e.g. brain, heart, skin, intestines, pancreas, bone, kidneys, prostate and breast, which demonstrates just how widely Vitamin D is utilised.

·      Runners need to protect their BONES – we want to retain a healthy bone mineral density and protect against fractures E.g. stress fractures or fractures as a result of accidents. Vitamin D has a key role to play in the absorption and utilisation of calcium for strong bones

·      MUSCLE function is very important for runners – Vit D has a role in muscle repair and remodelling which will help protect against injury and support performance and recovery.

·      To keep up with training schedules and competition throughout the year it’s important to minimise/prevent COLDS/FLU/UPPER RESPIRATORY TRACT INFECTIONS which are a common complaint of runners during the colder months. It’s thought that Vitamin D supports the immune system by inhibiting viral replication and microbial entry into lungs.

·      Vitamin D supports the CARDIOVASCULAR SYSTEM for heart structure and function – remember the heart is a large muscle!! Vitamin D promotes vasodilation – vital for blood flow and the delivery of extra oxygen and nutrients to the muscles during exercise.

 (09:52)

Is there is any evidence to suggest that Vitamin D improves running performance?

·      Low vitamin D status could negatively impact the health and training efficiency of athletes – for all the reasons we’ve mentioned earlier

·      There doesn’t seem to be clear evidence to support maintaining Vitamin D level at “supranormal levels” i.e. >100–125 nmol/L, in order to achieve an improved athletic performance – it appears that optimal status of 75-100nmol/L is recommended for optimal health and good sporting performance

 (11:45)

 As runners spend a lot of time outdoors you’d imagine that their Vitamin D status would be good – is this the case?

Evidence suggests that trends in Vitamin D deficiency in global populations are similar in athletic populations. That’s because of the risk factors and barriers for a low Vitamin D status.

We know that optimal sun exposure is key for Vitamin D production so location and lifestyle will play a factor:

 ·      Living in the Northern hemisphere – generally less sun exposure

·      Covering up with clothes and sunscreen – limiting sun exposure – protection against skin cancer

·      People who live/work/play/exercise indoors will have less sun exposure

 There are some other issues to consider:

·      People with dark skins (the ability to absorb UV light is reduced with darker skin)

·      Genetics – some people have polymorphism of VDR gene which results in reduced vitamin D binding – those people may require higher dose supplementation and more regular testing

·      Ageing – decreases the capacity of skin to produce vitamin D3 be as much as 50%

·      People who are overweight/obese – Vitamin D is stored in body fat making it less bioavailable

(16:24)

 Are there any FEMALE FACTORS to consider regarding Vitamin D status?

 The 2 main female factors to consider are:

·      Pregnant/breast feeding women may be prone to deficiency due to increased nutrient requirements

·      Menopausal and post-menopausal women are at risk of loss of bone mineral density which may lead to the development of osteoporosis and risk of fractures. An optimal Vitamin D status will support your body in absorption of calcium and phosphorus, key minerals for bone health and it also supports a downward regulatory effect on parathyroid hormone level resulting in reduced bone loss. The International Osteoporosis Foundation, say that 1 in 3 women over the age of 50 years will experience osteoporotic fractures in their lifetime.

 (19:18)

Deciding when to test for Vitamin D Status and types of tests available

We think it is good practice to test vitamin D routinely i.e. twice a year.

As runners, if you notice symptoms of any chronic injury, poor recovery, or recurring stress fractures, then it may be is a time to think about having a vitamin D test. Also consider if your exposure to sunlight is optimal. For example, if you tend to run early in the morning, or late in the evenings, or maybe you do indoor running and training, it might be that your sun exposure is more limited than you think it is.

 2 types of tests –a home skin prick test – usually a home test kit and the other involves a blood draw. We briefly talk through the 2 types of tests.

 (25:04)

Understanding your test results

 If you do a home test kit you’ll probably receive a guidance sheet from the testing company explaining the results and suggesting some actions. They are usually quite simple to read, they’ll detail the standard reference range that your results are being measured against. Reference ranges do vary amongst labs but generally you’ll find a colour coded sheet with results graded from deficient to optimal typically the ranges will be

•      OPTIMAL – greater than 100 with a safe upper limit of 220 nmol/L

•      Sufficient – 50-100 nmol/L

•      Insufficient – 25-50 nmol/L

•      Deficient – less than 25 nmol/L

Our suggested testing companies

https://betteryou.com/products/vitamin-d-test-kit

 https://medichecks.com/products/vitamin-d-25-oh-blood-test

(27:16)

 Is it possible to have too much Vitamin D?

Vitamin D toxicity is rare. Common symptoms/conditions associated with Vit D toxicity are hypercalcaemia (a high calcium level in the blood serum) and polyuria (condition where the body urinates more than usual and passes excessive or abnormally large amounts of urine each time you urinate, more than 3L per day) and symptoms such as thirst and constipation. If your test result was in the high range of 250 nmol/L you should consult with your medical practitioner. Toxicity may occur if a person supplements with huge doses per day for several weeks or months.  

 (34:30)

 Practical suggestions to help you optimise your vitamin D status.

 SUPPLEMENTS

·      Depending on your test result and Vitamin D Status you may require either a therapeutic dose or a maintenance dose of Vitamin D.

·      Vitamin D Supplements usually measured in iu e.g. 1000iu – 10,000iu – a maintenance dose is usually between 1000-4000iu per day. The European Food Safety Authority (EFSA) have set the Tolerable Upper Level at 4000iu/day for adults and pregnant women. A therapeutic dose may range from 5000- 10,000 iu/day. In certain cases of deficiency a higher dose may be prescribed medically.

·      It’s important to take professional advice if your result shows that you are deficient, your medical practitioner may prescribe a very high dose under medical supervision to support you in gaining an optimal result in a timely fashion whilst also investigating the underlying reasons for a deficient Vitamin D status.

·      High dose vitamin D3 should be taken alongside vitamin K2 (to support calcium homeostasis by directing calcium into bone away from arteries)

·      Retest after 1-3 months then reduce dose to maintenance

·      Various types of supplements – tablets/sprays/drops – sometimes Vitamin D is included in multi vitamin products or fortified foods

·      The best form of vitamin D as a supplement is vitamin D3 because this is identical to the kind your own body makes in your skin.

(39:11)

SAFE SUN EXPOSURE

It’s thought that one of the contributing factors to low Vitamin D status is that people are covering themselves up and using sunscreen to protect against skin cancer. We know that we make Vitamin D via sun exposure – ideally expose face, legs and forearms to sunlight (between 10am and 2pm) for ten minutes without sun protection on as many days as possible through the summer. Ensuring that the skin does not burn or redden. The 10 minutes is the advice for fair skinned people. Darker skinned people will require a longer period.

The Vitamin D Society suggest approximate sun exposure times for maximum daily vitamin D production for different skin types –

·      10 mins – Very light skinned Caucasian

·      20 mins – Mediterranean

·      30 mins – Middle Eastern

·      40 mins – Southern Asian

·      60 mins – African (dark-skinned)

Vitamin D Society https://www.vitamindsociety.org/

Our tip would be to build your Vitamin D reserve over the summer months with regular exposure and wear sunscreen/clothes after 10 mins or longer depending on your skin colour.

 (42:15)

FOOD SOURCES OF VITAMIN D

It’s estimated we may get around 10% of our Vit D requirements from food, so it’s a good idea to contain some of these foods in your weekly menu.

VITAMIN D3 – EGGS, BUTTER, OILY FISH

EGGS - have eggs once or twice a week – we shared some other nutritional information about eggs in Episode 55 – we talked about the protein, fat, choline and B12 content in eggs. 1 egg contains approx. 40iu of Vitamin D mostly from the yolk.

Ideas for egg meals would be the simple dishes like scrambled, poached, boiled eggs, omelets, egg muffins, frittata, and dishes like Turkish eggs.

OILY FISH – 75g of salmon contains approx. 400iu of Vit D, 75g of canned tuna in water contains approx. 40iu, 2 sardines in oil is approx. 40iu. We’d suggest eating oily fish 1-2 times per week.

VITAMIN D2 – MUSHROOMS AND FORTIFIED MILKS E.G. SOYA AND ALMOND

Mushrooms – the D2 type – ½ cup white mushrooms exposed to UV light contains 366iu compared to a 1/2 of portabello mushrooms only having 4iu (presumably not exposed to UV light). The message is that we need to store mushrooms on a sunny window ledge to maximise Vitamin D content!

It’s also important to have adequate supplies of other nutrients in your food plan to work as co factors alongside Vitamin D – they are:

·      Magnesium – eat lots of dark green leafy vegetables, whole grains and nuts and seeds

·      Calcium – examples are milk and cheese, small fish such as sardines, apricots, blueberries, chickpeas, kidney beans, fortified tofu

·      Boron – is a trace element found in in leafy green vegetables like kale and spinach. It can also be found in grains, prunes, raisins, non citrus fruits, and nuts

·      Vitamin K – dark green leafy vegetables, vegetable oils, and grains – you only require 1mcg per day so eating a variety of fresh foods should support you

·      Vitamin A – eat orange vegetables like squash, sweet potato, carrots and fruits such as mango, dried apricots and cantaloupe melon, you’ll also find Vitamin A in liver, beans, spinach and broccoli

·      We advise if you eat a rainbow with lots of variety you will get a wide range of nutrients.

(49:16)

KEY TAKEAWAYS

1.    Vitamin D is often described as the SUNSHINE VITAMIN as it’s produced when skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits – produces Vitamin D3.

2.    10% of your Vit D requirement may come from food

a.   Vitamin D3 form is available from foods e.g. oily fish, butter, eggs.

b.   Vitamin D2 found in plant-based foods e.g. mushrooms, fortified soya milk and almond milk

3.    Factors contributing to low Vitamin D status include

a.   Living in the Northern hemisphere

b.   Covering up with clothes and sunscreen

c.    Living/working/playing/exercising indoors so having less sun exposure 

4.    Some groups of people are at risk of a low Vitamin D status

a.   People with dark skins (the ability to absorb UV light is reduced with darker skin)

b.   Genetics – some people have polymorphism of VDR gene which results in reduced vitamin D binding – those people may require higher dose supplementation and more regular testing

c.    Ageing – decreases the capacity of skin to produce vitamin D3 be as much as 50%

d.   People who are overweight/obese – Vitamin D is stored in body fat making it less bioavailable

 5.    Our suggested approach to attaining Optimal Vitamin D status is

a.   SAFE Sun Exposure so you are optimising your opportunity to make vitamin D naturally with sunshine

b.   Eat vitamin D Rich Foods

c.    Know your vitamin D status – get tested – GP or private test

d.   Use supplements with guidance from a health professional based on your Vit D status results – reach optimal – then maintain.

6.    As a Runner an optimal Vitamin D status will

·      Promote and protect bone health and minimise the risk of stress fractures

·      Promote muscle function, repair and recovery

·      Support the immune system and minimise/prevent COLDS/FLU/UPPER RESPIRATORY TRACT INFECTIONS which are a common complaint of runners during the colder months.

·      Promote vasodilation – vital for blood flow and the delivery of extra oxygen and nutrients to the muscles during exercise.

Related Topics:

Focus on Eggs for Runners

Bone Health For Runners Part 1

Focus on Calcium

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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 

Post-Pregnancy Eating for Running

Are you considering getting pregnant or maybe you are pregnant or ready to return to running post-pregnancy? Whatever your situation this topic will give you lots of information and nutrition tips to ensure you return to your running post-pregnancy in a healthy and nutritionally balanced way. 

Even if you have passed the childbearing years you probably have younger women in your family, social, and/or running circles, so you could pass on the information you glean to support THEM in their return to running post-pregnancy…so read on and listen in!! 

SHOW NOTES:

 (05:00)

What does the research say about post-pregnancy running?

It has to be said that the data is limited and it would appear that the data collated has come from research on elite athletes rather than amateur athletes and physically active individuals.  BUT there is some interesting information come from the current research including:

• Athletes tend to return to training between 0-6 weeks post-pregnancy albeit the training is reduced
• Athletes find their performance is the same or better than pre-pregnancy
• There is an increased risk of stress fracture post-pregnancy
• Pre-pregnancy weight is achieved after approx. 6months post pregnancy

It is well known that pregnancy impacts the musculoskeletal system so, like the data says, it is important to return to training SLOWLY and build up to help prevent injury. 

How could this be done?

Current recommendations suggest following a programme described as a continuum comprising of three elements:

Return to participation – this is more like rehabilitation training and carried out at a much lower level than before pregnancy

Return to Sport – the athlete can return to their defined sport but at a performance level below that of pre-pregnancy

Return to Performance – the athlete GRADUALLY returns to her defined sport at a level equal to or above her pre-pregnancy level. 

Thinking about endurance sport, there are a couple of additional points to consider when returning to training. These are:

• Reintroducing training gradually
• Including low impact endurance sports initially e.g. fast walking, cross country skiing, low impact aerobics
• This type of exercise is thought to place very little pressure on the pelvic floor therefore can be introduced fairly soon following birth

(11:49)

What impact does Pregnancy have on the musculoskeletal system?

There are many different complaints and potential disorders that a mother could experience post-partum (post-pregnancy) linked to the musculoskeletal system, but also linked to other body systems too. The most common ones include:

• Pelvic floor dysfunction/pain
• Lower back pain
• Weight gain

Pelvic floor dysfunction and/or pain – clearly if there is pain and it is long lasting this would need to be evaluated and addressed before commencing exercise. BUT for any form of exercise a strong pelvic floor is required so, as long as there is no ongoing pain, strength training of the pelvic floor could begin straight after birth.  

Lower back pain – according to one small study the incidence of lower back pain following birth is similar in athletes and non-athletes, however the lumbopelvic region of the back in athletes undergoes significant loading and stress (in most sports) if competing at a high level, so these individuals may be at increased risk of lower back pain following birth.

Weight Gain - post-pregnancy weight loss can be a real struggle for some women…even active women. Clearly there is going to be some weight gain during pregnancy, which is medically known as Gestational Weight Gain (GWG).There is a recommended gestational weight gain, however that will be very individual as it will depend on pre-pregnancy weight, height, foetus size, carrying twins/triplets etc. 

BUT…it is thought that: 

• If a woman gains over her recommended GWG she is more likely to retain approx. 3kg-4Kg extra weight up to 21yrs post pregnancy…..which is significant 
• Excess GWG occurs for up to 75% of women who enter pregnancy overweight and for 40% of those of normal pre-pregnancy weight
• Approx. 25% of women retain more than 4Kg of extra weight 1yr post pregnancy 
• Approx 20% of women move into a higher BMI 18 months post-pregnancy regardless of their pre-pregnancy BMI 

This post-pregnancy weight gain could potentially put the mother at increased risk of developing chronic health conditions including diabetes and cardiovascular disease, so ideally she would want to try and lose the weight, however in a gradual and healthy way.

BUT, it is important to remember that many new mothers face some unique challenges that might get in the way of them managing their weight during this post-pregnancy period including:

• Lack of time
• Lack of motivation
• Lack of social support
• Lack of child-care – no family around, husband may be working
• Low energy – due to sleepless nights
• Breast-feeding – feeling uncomfortable when running

(20:06)

Another potential musculoskeletal injury that athletes may be susceptible to as they return to training post-pregnancy is Stress Fracture. One study reported 12% of participants (four elite female athletes) experienced 5 stress fractures within the first 6 weeks post-pregnancy. These stress fractures occurred in the sacral area, the toe and the tibia. This same study observed that none of the non-elite athletes experienced any overuse injuries over the first 9 months post-pregnancy. 

Some other facts worth pointing out about the athletes who developed the stress fractures includes:

• Two of the athletes competed in endurance sports, the other 2 were team ball players
• They had all returned to high volume sport specific training within 6 weeks post-pregnancy 
• They were all breast feeding
• Two had a history of disordered eating

So, this study suggests that the likelihood of stress fracture occurring for most amateur/casual runners is slim, however it would be important to be cautious regarding how quickly you return to running and the amount of training performed whilst breastfeeding to minimise the risk of a stress or other injury/illness. 

(23:49)

Key Nutrients to Consider Post-Pregnancy:

There are many that a new mother would need to consider, however the two being discussed here are Iron and Calcium

IRON:

As we know iron is important for a runner in:

1. The production of haemoglobin and myglobin. Myoglobin being the iron and oxygen-binding protein found in skeletal muscle tissue (and the heart) whereas hemoglobin is the oxygen-binding protein found in red blood cells 
2. The PRODUCTION of red blood cells as well as the production of haemoglobin WITHIN red blood cells 
3. Immune, cognitive and hormonal health 
4. The cell energy cycle (Krebs Cycle or Citric Acid cycle) within our cell energy power houses known as mitochondria  

What about Iron status post-pregnancy?

During pregnancy the recommended daily intake of iron increases from 14.8mg/d (for non-pregnant women) to 27mg/d but interestingly some study papers have noted that the average daily intake is as low as 7.7mg/d. Health and nutrition status pre and during pregnancy will determine how a mother recovers post-pregnancy, so in order to return to running as swiftly as possible it is important to ensure that iron levels are optimal during pregnancy. 

A FOOD FIRST approach to iron intake throughout pregnancy and postpartum and beyond would be recommended, however for some individuals a supplement may be necessary. It is highly recommended that you work with a professional when considering supplementation as high dose iron intake, if upper limits are exceeded, could be detrimental to both mother and foetus/child e.g. child neurodevelopment 

Equally iron deficiency could potentially be detrimental to the foetus and/or mother-to-be. For example, if the mother-to-be is anaemic it could increase the risk of:

• Preterm birth
• Low birth weight
• Impaired psychomotor development 
• Impaired cognitive function

Thinking about the detrimental effects of iron deficiency for the mother-to- be, symptoms experienced may include:

• Tiredness/fatigue
• Reduced resistance to infection
• Headaches
• Low BP
• Palpitations
• Reduced cognition and mood

…and of course all this leading to poor running performance  

(31:57)

CALCIUM:

The recommended daily intake for pregnant and breastfeeding women is the same as that for non-pregnant women, which is 700mg. 

The body maintains a constant blood level of calcium via a homeostatic control mechanism. This Calcium homeostatic response during pregnancy includes:

1. An increase in intestinal calcium absorption, which will be directly related to the female’s calcium intake but also her vitamin D availability as Vit D is required for calcium absorption 
2. An increase in urinary excretion or reabsorption of calcium (where necessary)
3. An increase in bone turnover - If an inadequate amount of calcium is consumed during pregnancy it could be a major risk factor for the development of stress fracture post-pregnancy due to an increase in bone turnover

The bulk of foetal skeletal growth takes place from mid pregnancy onward, with maximum calcium needs occurring during the third trimester. As a result optimising calcium intake to prevent any detrimental effects to mother or baby would be crucial during this stage of pregnancy. 

Additionally low calcium status is linked to an increased risk of pre-eclampsia and overall child health outcomes following birth.

The overarching message here is; it is very important to consider nutrient status PRE-pregnancy and DURING pregnancy to help limit or prevent any detrimental health concerns POST pregnancy for mother and baby.  

(39:08)

Putting the nutritional advice into practice

Key actions to consider whether you are thinking about becoming pregnant, are pregnant, or have recently given birth:

1) Engage with a professional to ensure you are receiving appropriate advice for YOUR personal circumstances and running goals. 

2) Remember food comes first 

3) Iron Rich Foods to include:

Haem iron – most readily absorbed:

• Meat
• Fish
• Poultry 

But red meat is principle source

Non-haem iron - Not easily absorbed as firstly requires converting to its soluble form

• Meat, fish, poultry
• Pant foods eg. Cereals, grains, legumes, fruit and vegetables, eggs, blackstrap molasses
• Fruit and vegetables include: dried apricots, broccoli, dates, raisins, dark green leafy vegetables/herbs, peas
• Found in fortified foods

So, unless you are vegetarian or vegan it may be appropriate to introduce a portion of red meat 1-2 x weekly into your meal plan as it is the best source of iron BUT avoid liver as it contains high levels of vitamin A, which may be harmful to an unborn baby. Also, choose natural meats opposed to processed meats and consume organic wherever possible and ensure it is well cooked. 

4) Calcium Rich Foods to include: 

• Small fish such as sardines – calcium in bones 
• Dark Green Leafy Vegetables
• Nuts & seeds such as poppy, sesame chia
• Dairy: for example milk and cheese 
• Grains: for example Amaranth
• Fruits: for example Apricots, blueberries, blackberries
• Legumes: for example chickpeas, kidney beans
• Tofu, which has been fortified
• Other fortified products e.g milk and milk alternatives, bread

Just a word of caution when consuming dairy products in pregnancy and during breast feeding; ensure the choices you make are pasteurised because unpasteurised dairy products may contain listeria, known to cause an infection called listeriosis which, has been linked to a potential increased risk of miscarriage and stillbirth - although the risk is thought to be low.

(45:35)

TOP TIPS for post-pregnancy weight loss:

1. Try to achieve a healthy lifestyle and appropriate weight status pre-pregnancy to help limit the amount of weight gain during pregnancy
2. A healthy approach to nutrition AND physical activity provides the best outcome linked to weight loss post-pregnancy - one or the other has limited effect. 
3. Adequate and appropriate food intake is important so that both mother and baby are receiving SUFFICIENT nutrients.
4. Know your Energy Requirements including your running requirements AND for breast feeding 
5. Adjust your daily food intake depending on whether you are exercising or not
6. Choose low GL foods
7. Combine protein and CHO at each meal and snack
8. Remember you could be suffering from a “biochemical imbalance” for example hormonal, digestive, immune imbalance. Seek professional advice to address this  

(51:19)

KEY TAKEAWAYS:

1) It is important to remember there is very limited research into the subject of post-pregnancy nutrition and running - more quality research needs to be completed

2) Most research to-date has been carried out on elite athletes rather than amateurs but the key outcomes from the research include:

• Athletes tend to return to training between 0-6 weeks post-pregnancy albeit the training is reduced
• Athletes find their performance is the same or better than pre-pregnancy
• There is an increased risk of stress fracture post-pregnancy
• Pre-pregnancy weight is achieved after approx. 6months post pregnancy

3) There are many challenges women face post-pregnancy that may limit the weight loss they can achieve including: 

• Lack of time
• Lack of motivation
• Lack of social support
• Lack of child-care – no family around, husband may be working
• Low energy – due to sleepless nights
• Breast-feeding – feeling uncomfortable when running

4) There are many nutritional factors to consider for your running post-pregnancy but two key ones are Iron and Calcium.

5) Iron intake needs to increase from 14.8mg/d up to 27mg/d whereas calcium intake remains constant at 700mg/d, however its absorption via the digestive tract increases to maintain homeostasis, 

6) Remember food comes first so increase your daily intake of these key nutrients during pregnancy and immediately post pregnancy

7) To limit weight gain post pregnancy, remember:

• A Healthy lifestyle and appropriate weight status should be achieved pre-pregnancy to help limit the amount of weight gain during pregnancy, thus assisting in losing the gestational weight gain quickly post-pregnancy
• A healthy approach to nutrition AND physical activity provides the best outcome linked to weight loss post-pregnancy - one or the other has limited effect 
• Adequate food intake is important so that both mother and baby are receiving sufficient nutrients

8) Remember we are all individual with individual needs, so if you are having difficulty losing weight or getting back into your running post-pregnancy speak to a Professional

Related Topics:

Eating Enough to Run

Iron Woman

Focus on Calcium

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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 

Running-Induced Low Blood Sugar Levels

Have you ever experienced the symptoms of low blood sugar? Symptoms including: shakiness, lack of focus, low energy and brain fog? 

Low blood sugar levels are quite common BUT, did you know they are known to occur at the outset of running training in susceptible individuals? This condition is known as Transient (or Rebound or Reactive) Hypoglycaemia.  

Maybe you have been running with some of these symptoms but never really understood what it was or why it was happening. So…here we are going to:

1. Outline what Transient Hypoglycaemia is and what the current research is say about it regarding athletes and performance
2. Discuss nutritional approaches to help prevent, limit or manage the symptoms
3. Give ideas of how to put the nutritional practices into action 

Show Notes:

(05:30)

What is Transient Hypoglycaemia?:

Transient hyperglycaemia in exercise (also known as reactive or rebound hyperglycaemia) is a condition where carbohydrate foods, which have been ingested approximately 30 minutes to 60 minutes before exercise results in low blood sugar levels at the onset of exercise. For some people this could lead to many different symptoms including:

• Dizziness
• Sluggish/low energy
• Jittery/shaky
• Poor focus/foggy brain
• Nausea
• Headache
• Blurry vision

The principle cause of this phenomenon in exercise is not completely understood, however, it is thought to be linked to increased insulin levels (known as hyperinsulinaemia). Some studies suggest this hyperinsulinaemia, is a result of high glucose levels (following the consumption of carbohydrate rich foods) but is accompanied by a subsequent rapid fall in blood glucose levels. 

Overall the research is currently suggesting that athletes who develop transient hypoglycaemia tend to have an enhanced insulin response compared to other athletes following ingestion of the same amount of carbohydrate rich foods pre exercise.

So would it be advisable for these athletes to avoid carbohydrate pre exercise?

The answer is NO because it is thought that the symptoms experienced don't actually affect performance itself and the data advocating carbohydrates to enhance performance far outweighs any temporary discomfort that may be felt by an athlete as a result of this transient low blood sugar status. 

(11:48)

When does Transient Hypoglycaemia (TH) occur and for how long does it last?

TH tends to occur within 30mins of commencing exercise BUT for some runners it may occur straight away whilst for others it might be several minutes into the run before symptoms appear. It will vary from runner to runner, however may also vary between runs within one individual. So you might go out for a run one day and you find that just as you start running, you're starting to feel these symptoms. Regarding how long this condition lasts, again, this varies between individuals and also within the same individual on different runs, but it is not thought to last more than approximately 30 minutes, with the average being around 10 to 20 minutes. 

BUT….the AMOUNT of carbohydrate digested within the hour pr- exercise is not thought to alter the subsequent fall in blood glucose levels at the onset of exercise. it appears to be the individual’s sensitivity to raised insulin levels that is the trigger for TH.  

(17:30)

FEMALE FACTORS:

1. Glucose levels tend to decrease more so in women than in men during exercise post-prandial (post food) suggesting that women could possibly be more prone to Rebound Hypoglycaemia than men
2. Obese males appear to have a larger exercise-induced insulin drop than obese females. This would suggest that women may be more prone to Rebound Hypoglycaemia……if increased insulin levels are the principle driver of this condition. Possibly some overweight women who turn to running to help reduce weight may find they experience some of the symptoms of hypoglycaemia when they first begin this form of exercise. BUT, maybe as their weight reduces the symptoms may reduce also 
3. Women appear to have a lower glucagon response than men. Glucagon is a hormone important for blood sugar control, so lower levels in women would suggest that they may be more susceptible to blood sugar imbalances and the knock-on effects of that including, potentially, Transient Hypoglycaemia in exercise 

(20:01)

Nutritional Approaches to Managing Transient Hypoglycaemia:

The insulin response to fructose rich foods is thought to be lower than the response to glucose rich foods so this could be an easy swap for runners to make if they are insulin sensitive. Some foods known to be naturally high in fructose include:

• Fruit juices – but limit intake
• Apples
• Pears
• Grapes
• Watermelon
• Asparagus
• Peas
• Courgette

NOTE: these are natural foods with a high fructose content NOT processed foods where fructose and high fructose corn syrup have been added as a cheap sweetener to enhance the taste and flavour of the food. 

There are also some natural sweeteners containing high levels of fructose. These include:

• Honey
• Agave
• Maple syrup
• Coconut sugar
• Palm sugar
• Blackstrap Molasses 

It is important to note that most fruits, vegetables and natural sweeteners will contain both fructose and glucose, so it is about choosing foods that have a HIGHER content od fructose as these ones do. For example: the ratio of fructose to glucose in agave syrup is 55.6 to 12.4, which is a significant difference. 

Additional nutritional approaches to managing the symptoms of Transient Hypoglycaemia include:

• Having a snack, combining protein and carbohydrate, pre-exercise 
• Consuming slow-release carbohydrate foods within the 60minute window pre-exercise
• Avoiding coffee pre-exercise
• Always carrying an emergency snack 

(36:49)

Putting these nutritional practices into place

• Remember the 90-minute rule: if the run is going to be 90 minutes or less run in the FASTED STATE 
• Eat your last meal or snack at least one hour before setting out on a run. This could mean insulin levels may have peaked and be reducing before the run commences
• Ensure your last meal/snack contains slow-release carbohydrate food sources 
• To compensate for having not eaten for at least an hour pre-exercise, when running commences introduce food 30 minutes into the run, rather than waiting 45 to 60 minutes, which is what is generally recommended 
• Choose foods containing predominantly fructose

But remember everyone is different so it is about trialling the various approaches mentioned and determining which one is most suitable for your situation. 

(44:19)

ACTION POINT: If you currently have a coffee before you run, trial running first and then enjoy your coffee.  

For those who are coffee dependent trial one run without a coffee initially and observe for differences in running form, as well as physical and psychological symptoms. 

Observe for symptoms over a period of time because initially you might feel worse, but as time goes on, you may find symptoms disappear and performance improves.  

(47:04)

KEY TAKEAWAYS:

1) Transient Hypoglycaemia in exercise (also known as Reactive or rebound Hypoglycaemia) is a condition where carbohydrate foods consumed approx. 30mins-60mins before exercise result in low blood sugar (hypoglycaemia) at the onset of exercise.

2) This could lead to symptoms such as:

• Dizziness
• Poor focus
• Jittery
• Sluggish
• Nausea
• Headache
• Blurry vision

3) The causes of this phenomenon are not completely understood; however it is thought to be linked to increased insulin and glucose levels accompanied by a rapid fall in blood glucose levels (to levels below 3.5mmol/L) at the onset of exercise. Pre-exercise CHO intake appears to be the trigger. 

4) Transient Hypoglycaemia tends to occur within 30mins of commencing exercise and appears to last between 10-20mins on average. 

5) It is thought that these symptoms do not affect running performance and current data suggests the performance enhancing effects of pre-exercise CHO intake outweighs any discomfort that may be felt by an athlete as a result of temporary low blood sugar levels. 

6) There are several nutritional approaches to consider to help avoid or limit the effects of Transient Hypoglycaemia including:

• Choosing fructose dense foods/natural sweeteners
• Combining protein and carbohydrates
• Choosing slow-release CHO food sources
• Eating last snack/meal at least 60mins pre-exercise
• Fasted-state running if training is less than 90mins
• Avoid coffee pre-exercise

7) Remember that we are all individual so it really is about trialing the various approaches and then deciding which one is most suitable to your situation.

Related Topics:

Blood Sugar Balance for Female Runners

Is Caffeine Good For Running?

Nutrition Basics For All Runners

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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 

Pomegranate is sometimes described as a superfood. It’s nutrient dense fruit with many potent nutritional properties. It’s been used in ancient medicine and in cuisine around the world, in particular China, India and the Mediterranean region.

You’ll find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit itself.

Pomegranate Juice has attracted attention in the sporting world.

Today we are going to answer the following questions;

1.    Why has pomegranate been a focus of research in sports nutrition

2.    A look at the key nutrients in pomegranate

3.    Practical suggestions to consider when using pomegranate as a food or supplement

SHOW NOTES

(04:54)

An introduction to pomegranate and its anti-inflammatory and antioxidant capacity.

 (07:32)

We look at a review in 2018 By British Journal of Nutrition:

Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: a systematic review (British Journal of Nutrition (2018), 120, 1201–1216 doi:10.1017/S0007114518002696 © The Authors 2018)

https://pubmed.ncbi.nlm.nih.gov/30350760/

The studies chosen examined either the effects of POMEGRANATE intake on exercise performance and/or exercise-induced fatigue, soreness, muscle damage, oxidative stress, inflammation and cardiovascular function. Initially they had a pool of over 900 studies and selected 11 that met their review criteria.  The review looked at;

Effect of pomegranate on

·      acute and delayed physical performance

·      muscle strength recovery

·      muscle fatigue, pain and soreness

·      delayed onset muscle soreness - DOMS

Effect of pomegranate supplementation

·      on acute and delayed muscle damage responses

·      oxidative stress responses

·      on inflammatory responses

·      on cardiovascular parameters

All of which would be of interest to an endurance runner.

Findings indicate that POMEGRANATE has the potential to:

·      enhance endurance and strength performance

·      advance post-exercise recovery

·      improve cardiovascular responses during and following exercise

The researchers also point out that positive effects of POMEGRANATE supplementation of juice are more likely when;

·      POMEGRANATE juice contains >0·7g total polyphenols/0·5 litre

·      When large muscle mass exercise is engaged

·      When POMEGRANATE juice is consumed at least 60 min before exercise

Additionally the review suggests, the inclusion (750ml/d) of polyphenol-rich POMEGRANATE in the diet of active people prior (60 min) and after exercise (during 48h) could be beneficial for their physical performance and muscle recovery during and following exercise.

They also point out that further research is required to assess how chronic POMEGRANATE supplementation (that means consuming it consistently over a long period of time) impacts the physiological and performance adaptations to exercise training. That type of research may to help optimise POMEGRANATE supplementation guidelines for a range of exercise settings.

 (12:44)

 The key nutrients in pomegranate;

Pomegranates contain Potassium, Vitamin C, Vitamin K and Folate. The GL Load of a Pomegranate is 18 which is similar to a small banana or 1/3 of a mango.

However, it’s the antioxidant and phytonutrient properties of pomegranates which attract the most attention.

The POMEGRANATE fruit has a leathery rind enclosing many seeds and juicy arils which contain the edible part of the fruit which is approximately 52% of the total fruit – and that part is comprised 78% juice and 22% seeds. The rind of the fruit also contains many nutrients which are utilised when juice and supplements are processed.

Pomegranates contains many phenolic compounds including;

·      Flavonoids including anthocyanins and other complex flavonoids

·      Hydrolyzable tannins (punicalagin, gallic and ellagic acid), which are compounds with high anti- oxidant activity that may offer beneficial health properties

Around 92% of pomegranate antioxidant activity comes from hydrolysable tannins. (Punicalagin, ellagic acid and gallic acid are the polyphenols found in pomegranate). The main component of pomegranate husk is punicalagin.

Punicalagin is responsible for more than 50% of the juice's potent antioxidant activity. It appears that pomegranate juice has high levels of punicalagin because the rind is used in its production. 

As a dietary source Punicalagin is found in pomegranates only-  so it’s unique in that sense – although it is found in some tropical trees which may be a source of the nutrient for supplements but not for an everyday food.

Pomegranate juice is a rich source of QUERCETIN shown to help with muscle recovery and improved exercise performance and …

Pomegranates are rich in NITRATES which are chemicals naturally occurring in a variety of plant foods and convert to nitric oxide in our body when consumed. Nitric oxide dilates our blood vessels to increase oxygen delivery to working muscles. This process is shown to increase cardiorespiratory performance and improve muscle function. We talked about nitrates in episode 40 Beetroot for Running Performance.

(21:33) 

Practical suggestions to consider when using pomegranate as a food or supplement.

Choosing a ready to use pomegranate

·      Choose a deep red colour that seems to weigh a lot for its size

·      Look for glossy, blemish-free skin and scratch it gently. If it’s soft and easy to scratch, it’s likely ripe

·      A heavier fruit also indicates that it’s ripe

·      A pomegranate with a squared off circle shape means the seeds inside the fruit have reached their juiciest potential.

·      The best season for fresh pomegranates seems to be Oct-Jan in the sunny regions where they are farmed

(22:54)

Storing the fruit

·      Keep it away from direct sunlight

·      Keep it in a cool, dry place

·      Or store the fruit whole in your refrigerator for up to two months

·      Once you crack open the skin and extract the arils or juice, keep them in the refrigerator and enjoy within five days.

·      if you’re not ready to eat them yet, you can store the arils in the freezer for up to one year

(24:03)

Preparing a pomegranate

Method 1

• Roll the fruit first to loosen the seeds.
• Score around the middle and tear it open into halves. Take care not to cut through into the seeds, just the skin.
• Hold each half over a bowl, seeds facing down and tap the skin with a wooden spoon, squeezing a little to release the seeds.

Method 2

• Score four lines from top to bottom to quarter the pomegranate
• Submerge the pomegranate in a bowl of water and and pull apart the quarters, releasing the seeds with your hands.
• The pith will float in the water and the seeds will sink.
• Remove the pith and discard, then drain the seeds.

Check out a video!

https://www.bbcgoodfood.com/howto/guide/how-eat-pomegranate

(27:13)

Considerations when buying ready-made pomegranate juice or as a supplement

We recommend choosing the best quality so you get therapeutic value.

JUICE

Check the label – choose a pure form of juice that isn’t from a concentrate or is mixed with other juices/liquids or has added sugar, organic varieties are best. A brand I recommend in BIONA.

Active Edge do a concentrated pomegranate drink which you add water to - PomegranateActive® is a 100% natural, pomegranate concentrate. Each 473ml bottle is made from the concentrated juice of approximately 27 pomegranates and contains no sweeteners, preservatives, flavourings or added sugar.

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SUPPLEMENTS

·      Check the label – is it certified organic with no artificial ingredients or preservatives

·      What does it say about the pomegranate content – is it of therapeutic value i.e. 275-800 mg per serving - seems to be a wide range but there is no RDA to follow – studies appeared to get positive results with these amounts

·      Some labels will explain the punicaligan content. When pomegranate is processed punicaligans break up into ellagic acid and their benefits are lost. Some supplements are created in such a way that punicaligan content is preserved

·      True Vida have an organic supplement in their range which contains 800mg per serving (2 capsules)

(31:08)

How can runners use pomegranate in our food plans to support our running?

We’d suggest using pomegranate as an addition to sweet and savoury dishes will add the nutrients we have talked about. Sprinkle some pomegranate seeds on porridge or yoghurt, add to a salad or a smoothie or as garnish on savoury dishes.

It’s certainly worth trying having a good quality pomegranate juice before and after exercise over a couple of weeks and see what results you experience – do let us know if you notice any positive changes

A final thought is that plant antioxidants tend to work synergistically; you will have more benefits from a supplement if your dietary antioxidant intake is high and varied – i.e. by ensuring your daily diet contains plenty of brightly coloured fresh fruits and vegetables. Eat a rainbow or fruit and vegetables alongside your pomegranates.

(33:04)

 KEY TAKEAWAYS

1.    Pomegranate may be consumed in the form of fruit, juice, supplements, powders, extracts and concentrate.

2.    It’s the potent anti-inflammatory and antioxidant capacity of pomegranate which brings health, performance and recovery benefits.

3.    Pomegranate has the potential to:

·      enhance endurance and strength performance

·      advance post-exercise recovery

·      improve cardiovascular responses during and following exercise

4.    For maximum benefits it’s suggested pomegranate juice or supplements are consumed 60minutes before exercise and within 48 hours after exercise.

5.    It’s best to choose juices or supplements with a high polyphenol content

·      POMEGRANATE juice ideally should contain >0·7g total polyphenols/0·5 litre

·      SUPPLEMENTS – check the punicaligan content – ideally 800mg per serving

·      Choose organic pure forms of food and supplements free of added sugar or additives

6.    Enjoy fresh or frozen pomegranate seeds on sweet and savoury dishes

 Related Topics:

Beetroot for Running

Nutrition Basics For All Runners

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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.

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Aileen and Karen

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