She Runs Eats Performs

Eating for Hill Drills

Hill drills are an important part of many runners regular training routines and can help a runner become faster, fitter, stronger. 

BUT, hill running, especially downhill running, is known to cause microtears of muscle tissue. 

These microtears are important for triggering muscle remodelling and adaptation, however if they become severe or chronic due to poor nutrition and insufficient recovery from training, they may negatively affect running performance. 

So, we are going to:

1. Give an overview of how hill drills affect muscle - both positively AND negatively. 
2. Outline some nutritional factors to help prevent or limit muscle damage from hill drills
3. Give some ideas of how to put the nutrition recommendations into practice

Show Notes

(04:20)

What effect do Hill Drills have on muscle?

Hill Drills are used as part of a runners training plan to help them become fitter, faster, stronger in the long-term. This is because they help enhance the physiological and metabolic adaptations of exercise as well as support:

• Leg muscle strength
• Stride speed
• Improvement of VO2 Max and HR
• Enhanced running economy
• Protection from DOMS

…and so much more…so really beneficial in the long-term for most runners. In fact it is thought that as little as six weeks of hill drills (being undertaken once a week) could induce some of these benefits. 

BUT…..

Hill Drills do carry some risk of exercise induced muscle damage (EIMD), especially downhill running as it causes eccentric muscle contraction. 

So, what is eccentric muscle contraction?

It is when the muscle is lengthening during the contraction: at this time the force applied to the muscle exceeds the force produced by the muscle itself, in that moment. This is known as mechanical stress and is known to cause breaking of the components of the muscle tissue that are required for the contraction (otherwise known as microtears). These microtears are necessary for muscle adaptation and muscle remodelling and rebuilding, BUT if the tears are severe, or become chronic, running performance could begin to suffer. 

The fallout from these chronic or severe tears is inflammation. Any injury will lead to an inflammatory response in the body and this inflammatory response is known to be associated with:

• Pain
• Decreased ability to generate muscle strength
• Decreased range of motion
• Localised swelling
• Delated onset muscle soreness (DOMS)
• Increased muscle protein markers in blood e.g. creatine-kinase (CK) and Myoglobin (Mb)  
• Increase of general inflammatory markers in blood e.g. C-Reactive Protein (CRP), tumor-necrosis factor (TNF-a), Nuclear Factor Kappa B (NF-kB)
• Production of Reactive Oxygen Species (ROS) – known to damage cells

….this will ultimately result in compromised running performance.

(12:10)

Which nutrients could help prevent or limit muscle damage from hill drills?

There are many nutrients that could help support a runner following injury and inflammation, however there are three that have been researched for their benefits in supporting an individual performing eccentric muscle contraction (such as downhill running). These three nutrients are:

• Protein
• Curcumin
• Quercetin

PROTEIN:

Protein provides the building blocks in the form of amino acids to repair and rebuild muscle following any type of muscle damage or injury. BUT it is the branched chain amino acids (BCAAs) i.e. leucine, isoleucine and valine that are especially important because they are the most efficient at triggering the muscle protein synthesis (MPS) cascade with leucine being the master trigger of the rebuilding process.

The reason the BCAAs are the most deficient is because they are metabolised directly in muscle. Most nutrients and compounds pass through the liver as part of the metabolization process, however, the BCAAs bypass the liver going directly to muscle, therefore a much more efficient at “getting to work”. 

(14:27)

In addition to MPS, protein intake following an injury is known to decrease an individual’s perception of pain caused by the injury. It has been suggested to reduce the perception of pain by approximately 30% and it is thought that an intake of protein with added branched chain amino acid supplementation would have the most benefit. 

(17:05)

CURCUMIN and QUERCETIN:

Curcumin and Quercetin are phytonutrients, or phytochemicals are they are also known. They are chemical compounds produced by plants to help them resist fungi, bacteria and viral infections known to affect plant life, but these phytochemicals are also known to be health promoting in humans.

Curcumin is the principle natural, bioactive compound found in turmeric and is thought to support the response to EIMD in several ways: 

• Reducing an individual's perception of the intensity of pain felt
• Decreasing the presence of creatine kinase (CK) 
• Contains anti-inflammatory properties
• Exerts antioxidant effects 
• Contains cell membrane protective properties

Curcumin is a powerful compound and is known to support the immune system in many different ways including via:

• Its ability to block the activity of certain pro inflammatory molecules e.g. TNF alpha and NF Kappa-b. 
• Its ability to block the inflammatory pathway created by reactive oxygen species (ROS) i.e. free radicals

What are free radicals?

They are unstable molecules that react with other molecules in cells of the body potentially leading to cell damage and in some cases cell death, so it is important that that they are limited.

Finally, when considering curcumin supplementation, it is important to remember that, in high doses, curcumin could lead to reduced iron levels because it binds iron rendering it inactive. Many runners, especially female runners, are susceptible to low iron status (for many reasons) so curcumin may not be appropriate for everyone.  

(24:41)

QUERCETIN:

Quercetin is known to exert a variety of bioactive effects predominantly its anti-inflammatory and antioxidant properties. Regarding its effects following EIMD, the research suggests that it could: 

Reduce symptoms of discomfort

Reduce the extent of strength loss

Reduce the severity of loss of muscle contraction force on that muscle contraction velocity

Promote cell membrane stability 

Quercetin’s principle mechanism of action is via free radical scavenging due to its ability to pass across the cell membrane. This scavenging action is thought to be what helps support cell membrane strength, stability and function. 

In addition to its scavenging properties, Quercetin is also thought to be able to diminish exercise induced oxidative stress and decrease inflammatory markers in plasma.  

Quercetin is absorbed from the digestive tract fairly rapidly. In fact, it can be found in blood plasma within 15 to 30 minutes following ingestion, however it reaches its peak, around 120 to 180 minutes following ingestion. BUT, although it peaks at around 180 minute minutes, it stays in the system for up to 24 hours, so it will continue to exert a certain amount of its positive effect for that time.  

(29:43)

FEMALE FACTORS:

1. Female runners are at increased risk of iron deficiency and as Curcumin at high doses is known to bind iron, this must be considered when contemplating Curcumin supplementation. 
2. REMEMBER females are more susceptible to injury than men, especially lower limb injury, so this needs to be considered when starting out on hill drill training. It is really important to start slowly and build up to minimize the risk of non-functional muscle injury.
3. Fluctuations in female hormones during the menstrual cycle may also put women at increased risk of injury, so planning when to complete hill drills may also need to be considered.

(34:36)

Putting the nutritional advice into action. 

In addition to considering nutrition to support hill drills, training and recovery from training are also key in minimizing the risk of experiencing any EIMD. Think about:

• Building up slowly, especially if new to hill drill training
• Asking for advice e.g. at the gym, from a PT before starting hill drills 
• Including restorative exercise as part of your training e.g. yoga, Pilates
• Linking up with a running coach for a period of time
• Ensuring you have at least 12hrs rest between training sessions

Practical nutritional solutions for hill drills include:

PROTEIN:

Aim to consume an average of 1.2 grammes per kilogramme of body weight per day of protein, especially if you are a regular runner. 

Ensure you spread your protein intake throughout the day rather than having a large portion at one meal time

Remember, if you are of menopause age or you are experiencing the detrimental effects of hill training your protein needs may be greater than 1.2g/Kg BW/d  

If suffering from EIMD ensure you consider your intake of the branched chain amino acids (BCAAs), especially Leucine, to enhance recovery

Food first approach, so foods rich in Leucine include:

• Dairy products, especially cottage cheese
• Fish, particularly tuna and cod
• Lentils
• Peanuts and almonds. 
• Whey Protein powder. 

(42:18)

CURCUMIN and QUERCETIN:

The timing of supplement intake is important - do not have them immediately after exercise because this could lead to suppression of the body's ability to produce its own antioxidants

Aim to take supplements at least 2hrs away from exercise

Take curcumin supplements away from iron rich foods

As a preventative measure aim to consume a variety of different fruits and vegetables daily because they are abundant in antioxidants and anti-inflammatory properties

Aim to consume approx. 9 vegetable portions and 2 fruit portions per day  

(46:17)

ACTION POINT:

Work out YOUR daily protein needs - 1.2 grammes per kilogramme of body weight per day. Ensure you eat that amount on a daily basis.  

(48:17)

KEY TAKEAWAYS:

1) Regular Hill drill sessions can help improve performance in the long term by:

• Strengthening leg muscle
• Quickening stride
• Improving VO2 Max and HR

And more……

BUT

2) Hill drills may lead to Exercise Induced Muscle Damage (EIMD), downhill running carrying most risk due to the eccentric nature of the muscle contraction

3) Hill drills lead to micro-tears of muscle tissue, these are necessary for muscle adaptation and are also involved in muscle remodelling. BUT when the tears are severe or become chronic running performance may suffer.

4) Three well researched nutrients that could support recovery from EIMD during hill drills are:

• Protein
• Quercetin 
• Curcumin

5) Protein provides the building blocks (amino acids) to repair and rebuild muscle. The Branched Chain Amino Acids (Leucine, isoleucine, valine) being especially important as they are the most efficient at triggering the muscle protein synthesis cascade.

6) Curcumin and Quercetin are phytonutrients known to contain potent antioxidant and anti-inflammatory properties, which are known to support recovery from injury

7) Remember FOOD COMES FIRST, so ensure you are having an optimal daily intake of these nutrients through your diet. 

8) The timing of food and supplements is important to help maximise the healing effects of these nutrients whist minimising any detrimental effects of these nutrients. (e.g. antioxidants diminishing endogenous antioxidant production) 

9) Remember Curcumin could lead to reduced iron levels as curcumin binds iron, rendering it inactive, so supplementation may not be suitable for some runners

10) Finally, to help limit any deleterious effects of hill drills, start slowly and build up. Working with a running coach for a period of time may be beneficial 

Related Topics:

YOUR Marathon: Run Refuel Recover

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 

Muscle Power in Midlife

Our natural biology in midlife is promoting muscle loss and fat gain which is driving the changes in our body shape during this life stage.

So we thought we’d share our suggestions to influence a healthy optimal body composition.

There are 3 areas we suggest you focus on nutritionally:

·      Eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days

·      Use Carbohydrates strategically for training and body composition

·      Ensure your protein intake is optimal

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

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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

(00:06)

Some of the underlying reasons around the challenges of building muscle mass in mid-life are:

·      Lower levels of anabolic (muscle-building) hormones

·      A reduced ability to synthesise protein

·      In mid-life women there is natural decline in the estradiol form of oestrogen which is implicated in changes in muscle regeneration.

·      Increased inflammatory markers may promote fat mass and compromise muscle function

Also there is research which suggests that maintaining higher levels of Lean Body Mass during the menopausal transition may be protective against the development of Vasomotor Symptoms i.e. hot sweats/flushes.

 (03:26)

Why is it important to build lean muscle mass as a runner

 A few key areas to consider

·      Lean muscle mass increases metabolism, you’ll burn more calories at rest and during workouts which will support weight management and body composition

·      When you have a strong core you will have improved running efficiency, your posture will be good, so you’ll be more efficient in your movement and form which will lead to improved endurance and less fatigue especially on long endurance runs

·      When muscles are well conditioned, they perform better over distance and there will be less likelihood of fatigue, hitting the wall, suffering from cramps

·      Good form and endurance will lead to a faster pace

·      You will be minimising the risk of injury by minimising muscle imbalances or weaknesses

 (07:02)

How to eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days

 It’s important to adjust your energy intake up for long endurance runs or periods of intensive exercise and down for light exercise and rest days and doing that will support you in your body composition goals as well as your running goals.

Often women get into a habit of eating the same amount of food regardless of their energy requirements.

A personalised approach is required as every woman is different but we can consider some broad concepts.

Consider baseline requirements which you’d calculate using your BMR x Activity Factor to calculate your baseline energy requirements or maintenance calories.

This exercise gives people an indication of the amount of energy they require on a daily basis – often people are unconsciously over or undereating.

If weight loss/fat loss is a goal then factor in an energy/calorie deficit – tends to be around 300-500 calories per day – depending on individual circumstances.

Then the important thing to do is look at the days you are exercising, specifically how much exercise and the intensity, and where necessary increasing energy/food/calorie intake on those days.

Our approach is to help clients with portion sizes and athletes plate balance so they don’t get overly focussed on counting calories.

Counting calories can become obsessive and sometimes overwhelming, we aim to help clients make intuitive natural decisions about which foods to choose and how much to eat to fuel their running as well support their body composition goals.

Our key message is to develop a habit of adjusting your food intake to match your energy requirements, don’t eat the same amount of food every day regardless of your exercise plan.

 (11:26)

Use of Carbohydrates strategically for training and body composition

“The key is to lose excess body fat and add lean muscle”.

This part of the episode is to help women who have excess body fat they wish to shed.

We’d advocate an approach where carbohydrate intake is based on a LOW GL food plan, on rest days or days with low activity factor eating small portions of complex carbohydrate as part of an everyday balanced plate. For weight loss we’d suggest 1/8 of plate as portion size.

On days when you’re scheduling a long endurance run, you’d plan to eat a higher amount of carbohydrate based on your activity and add in quick release carbohydrates for pre/during/post fueling.

If we link this back to “energy intake” calories would come from an increased protein portion and a small portion of healthy fats, small amount of complex carbohydrates and non-root vegetables and salads.

Following a low GL food plan approach has many benefits as well as promoting healthy body composition, many people experience improved energy levels, improved mind/mood symptoms, loss of cravings for sugary foods and fewer hormonal symptoms.

It’s important to look at what may be considered to be a healthy body fat % for women.

We have to take into consideration our genetics and physique, some people have a naturally low body fat % and others a naturally higher body fat %.

For women, generally a healthy body fat % ranges from 20-35% and tends to be at the higher end of that range for menopausal women.

Another way of assessing if you are in the healthy range is to calculate waist:hip measurement (ideally 0.8) or VF rating using bioimpedance scales – ideally 12 or under, this is variable – some people are as low as 2 and other 5/6/7.

We talk a lot about the importance of carbohydrate for fueling running performance so it’s important not to demonise carbohydrate, eat it in the right proportions for your goals.

Our key message is to eat small portions of carbohydrate for weight loss and to increase portions of CHO in line with your training plan. If you have a lower body fat composition it would be advisable to follow our everyday food plate to guide portion sizes for rest days and low activity/short run days and then increase carbohydrate on heavy endurance days.

 (17:45)

Ensure your protein intake is optimal

The key things to implement are; 

1.    Consume optimal Protein intake above RDA (recommended daily allowance) Suggested intake is between 1.2g – 1.6g/kg/Body Weight per day for menopausal women.

2.    Eat protein at every meal and snack – spread across the day – ideally in consistent amounts i.e. not all at one meal. 

3.    Eat protein after resistance/strength exercise as MPS can be enhanced by consuming protein immediately following resistance exercise.

Choosing lean protein foods or protein supplements which include BCAA’s, especially Leucine will help to trigger the muscle building cascade.

Protein foods which include BCAAs are

1. meat, poultry, and fish
2. eggs
3. dairy products, such as milk and cheese
4. nuts and seeds
5. soy products, such as tofu and tempeh
6. legumes, including beans, peas, and lentils

Aileen’s example of a daily food plan focusing on consuming an optimal amount of protein;

The way I approach it is to aim for 20-30g of protein at each meal and snack and then I’ll assume that the rest is made up in incremental amounts of protein in other foods that are on my plate.

Breakfast – 2 scrambled eggs (12g) plus 50g cottage cheese (9g) and I had that with tomatoes and spinach and a sprinkling of seeds – 21g

Lunch – I’d made a vegan bolognaise of aubergine, lentil (11g) and tomato and had that with a quinoa salad (a cup so approx. 8g) – 19g

Snack – I had a protein bar which had 20g protein. I often have a smoothie made with protein powder.

Dinner – A large chicken breast approx. 150g approx. 35g

So that would give me 95g from the main protein part of my plate and as I said there is probably small amounts of protein in other ingredients.

 (26:37)

Final Thoughts

Muscle Power in Midlife – it’s important to eat for your energy requirements, adjust your carbohydrate intake to suit your body composition and running goals and follow our tips for optimal protein intake to promote building of lean muscle mass. Equally important is to focus on an exercise routine – remember to check out Episode 68 where we talk about ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP).

 Related Topics:

Muscle Mass to Power your Running Performance

Protein Powders Do runners need them?

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

YOUR Marathon: Run, Refuel, Recover

Do you ever think about WHAT and WHEN to eat AFTER a marathon? 

Many runners will consider what to eat BEFORE and possibly DURING but often food for recovery is neglected. BUT efficient and optimal recovery is important for enhanced performance, so here we consider:

• WHY a recovery strategy is important after a marathon event
• WHAT nutrition factors to consider for recovery following a marathon 
• WHEN and HOW MUCH to eat for optimal recovery from a marathon 

Show Notes

 (09:44)

WHY is a recovery strategy is important after a marathon event?

In a nutshell, the reason that a recovery strategy is so important is so that enhanced performance can be achieved during any subsequent running training or running events. 

When speaking about recovery, this includes nutritional AND lifestyle approaches to support an efficient and speedy return to optimal running after a marathon.

If recovery is appropriate then it is known to support:

• Glycogen repletion 
• Prevent or delay the onset of fatigue during subsequent training  
• Muscle and body protein remodelling
• Metabolic and muscular adaptation stimulated by the exercise e.g. increased mitochondria production and increased production of contractile proteins (the proteins that support the muscle contraction and relaxation process)

(17:58)

“Carbohydrate (CHO) is a limiting factor in running performance” So, how does CHO fit into a recovery plan?

The key purpose of carbohydrate intake in a recovery plan is to replenish both liver and muscle glycogen stores as quickly and as efficiently as possible to try and prevent, eliminate, or at least limit the risk of:

• Fatigue
• Muscle injury
• DOMS
• Poor muscular and metabolic adaptations

To name but a few.

It is well known that high intensity endurance exercise is fueled primarily by carbohydrate in the form of glucose. But DID YOU KNOW that when there is an increased demand for glucose by the working muscles, blood glucose levelsare maintained largely from the breakdown of glycogen stores in the liver, therefore an optimal recovery plan must ensure that sufficient carbohydrate is consumed to replenish the liver stores as well as the muscle stores of glycogen.  

(25:10)

Where does Protein fit into a Marathon recovery plan?

Protein intake following a marathon is crucial for muscle building, muscle remodelling, muscle repair, and of course overall muscle recovery.  

BUT during a marathon, if carbohydrate intake is inadequate, protein (primarily from muscle) will be broken down to be utilised as an energy source, which will compromise the muscle repair, rebuilding, remodelling and recovery POST exercise.  

DID YOU KNOW that absolutely if carbohydrate intake is suboptimal (below 1g/KgBW/h) DURING exercise it is thought that adding protein to a carbohydrate snack or meal or beverage AFTER a marathon is known to increase the rate of the glycogen resynthesis. This is thought to be due to the protein effects on insulin, leucine and phenylalanine i.e. support these in driving the glucose into the muscle cells. 

So, what does muscle remodelling actually mean?

Muscle remodelling is a word that is often used but seldom explained but what it means (in simple terms) is the breaking down of old and or damaged muscle proteins, and the rebuilding of new ones and endurance exercise is known to trigger this process. This breakdown and rebuilding of muscle proteins leads to a remodelling of different components of muscle e.g. increased mitochondria production 

So, if protein intake is insufficient, this process could be compromised. This could lead to exercise induced muscle damage thus poor recovery overall.

(30:11)

Lifestyle factors to consider to support optimal recovery from a marathon:

• Sleep – at least 7hrs/n
• Sports massage – once a month ideally 
• Foam rolling and stretching – regularly either at home or in the gym 
• Magnesium salt bath – to soothe muscles and just to relax!
• Compression garments – to help prevent injury and support blood circulation
• Alcohol - known to impair muscle’s ability to replenish glycogen after endurance exercise. Also known to impair protein synthesis in muscle

But remember, this list is not exhaustive!

(34:44)

FEMALE FACTORS:

1. REMEMBER females are more susceptible to lower limb injury than men, which could be linked to more hormonal fluctuations than men but also, there is an increased prevalence of disordered eating and eating disorders in women besides men 
2. So, optimal nutrition in females, esp protein and carbohydrate, is key to help prevent injury occurring, which could compromise their efficient recovery and a speedy return to their training 
3. Women may need to think about their menstrual cycle when planning a marathon as the hormonal fluctuations during menstruation may compromise recovery

(39:53)

When and how much should you eat for optimal recovery after a marathon?

Following a marathon, or any endurance event, the timing of food intake is almost as important as the amount and the types of foods eaten. 

Within the first 30 minutes following exercise is the optimal window of opportunity to replenish muscle and liver glycogen stores efficiently. It is thought that eating immediately after a marathon could enhance the rate of glycogen repletion by up to 45% besides waiting two hours following exercise to eat…. That is significant!! It is thought the maximal rate of glycogen resynthesis during that acute phase of recovery (that immediate 30min recovery period) could occur with a carbohydrate intake of between 1 to 1.2 g/Kg of body weight per hour. 

This is a large amount of carbohydrate so would need to be adjusted to an individual’s preferences and running goals. But it does emphasise the importance of eating SOMETHING immediately after a marathon, it may not be as much BUT something is better than nothing!!!

Many people don’t eat immediately afterwards for various reasons including: feelings of nausea (or other digestive symptoms), tiredness, and fatigue. 

So, it is important to practice, practice, practice during training to help train the gut to receive food.  

WHAT to eat immediately after a marathon:

Quick release carbohydrate food sources to ensure efficient digestion, absorption and utilisation of glucose. Some ideas include: 

• Banana
• White bread and jam (or honey) sandwich 
• Medjool dates 
• Raisins,
• Dried apricots
• Tropical fruit (mango, pineapple, papaya) - fresh or dried
• Dried fruit is going to contain more concentrated sugars, however for some people, it might be easier to consume fresh fruit….it is about personal preference!
• Ella’s Kitchen pouches
• Honey on a spoon - if practical 

(46:42)

What next?

Approximately an hour following a marathon it would be important to begin introducing protein into the diet. This is in an effort to begin the process of muscle repair, remodelling and recovery whilst also assisting continued glycogen repletion. 

The important point to remember is that carbohydrate intake needs to be the greatest at this time because glycogen repletion is still ongoing. The recommended ratio of CHO to Protein is 4:1 and the aim is to eat in this way approximately every two hours for up to six hours. Only at this point would a return to an everyday optimal diet be recommended.  

WHAT to eat 

• Baked potato (sweet or white) filled with tuna or cottage cheese or even baked beans (try and source natural variety e.g Biona is a recommended brand. 
• Smoked salmon or egg on wholemeal toast 
• Wholemeal sandwich containing chicken

Remember: with these suggestions, always remember to add veggies and fruit too.

• Smoothie e.g. chocolate milkshake, fruit smoothie made with yogurt
• Nut based flapjacks
• Cheese sandwich 

(56:18)

KEY TAKEAWAYS:

1) The key purpose of a recovery strategy is so that enhanced performance can be achieved during subsequent running training and events

2) Appropriate and optimal recovery is known to support glycogen repletion and muscle and body protein remodelling and repair, which are vital for enhanced performance

3) Overtime, adequate recovery is thought to help support the metabolic and muscular adaptations stimulated by exercise resulting in enhanced performance

4) CHO and PRO are the key nutrients to be considered for optimal recovery, however hydration and micronutrient status also need to be addressed…after all, CHO and hydration are the two known limiting factors in exercise performance

5) During intense/prolonged exercise; Liver glycogen is used to maintain blood glucose levels whereas muscle glycogen is broken down to be used as energy for the mitochondria and the muscle contraction process. 

6) Nutrition is not the only factor supporting recovery from a marathon. There are many lifestyle factors that could be considered too including:

• Sleep
• Sports Massage 
• Foam rolling and stretching 
• Magnesium baths 
• Compression garments 
• No Alcohol 
• Low stress 

7) IF CHO intake DURING exercise has been suboptimal (ie below 1g/Kg/h) adding protein to a CHO snack/meal/beverage AFTERWARDS, is known to increase the rate of glycogen resynthesis

8) The timing of food intake post-training is also an important aspect of marathon recovery. They key timings are:

• Within 30mins following the run – quick release CHO
• 1-2H after CHO:PRO combination in a ratio of 4:1 – eat in this way every 2hrs up to approx. 6hrs after the marathon
• After 6hrs return to normal healthy eating

9) Finally, remember these are recommendations, everyone is different therefore, timing, amounts and types of food/nutrition need to be adapted and personalized to the individual runner’s requirements and preferences.

Related Topics:

Hydration and Running Performance

Does Dehydration Impair Performance?

Eat Sleep Run

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 

Plantar Fasciitis(PF) is a common health issue amongst the general population – it’s thought to account for 15% of adult foot complaints and runners are in the “at risk” group with prevalence rate in athletes around 21%. Plantar fasciitis accounts for about 10% of all running related injuries. PF usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in the foot, so it’s easy to see why running may contribute to this condition.

Today we are going to discuss;

1.    What is plantar fasciitis and what are the risk factors and triggers for runners to be aware of?

2.    A focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy

3.  Some food ideas to help you prevent, manage and recover from plantar fasciitis

Show Notes

(00:07)

Our personal experience of plantar fasciitis.

(05:49)

What is plantar fasciitis, what are the risk factors and triggers for runners to be aware of?

Plantar fasciitis is a condition that occurs when the plantar fascia, the tissue that connects your toes to your heel, becomes damaged or torn. This condition is commonly experienced by runners and causes extreme pain in the bottom of the feet and the heel. Rest is essential if you have damaged your plantar fascia but preventing the condition in the first place is the best way to protect your feet. Stretching properly is an important factor, but your diet can also play an important role.

 It’s thought that an inflammatory component of PF is a result of prolonged loading on the tissue which perpetuates the inflammatory cycle.

We know that inflammation is part of the healing process.

In PF it’s believed that the healing response results in production of new connective tissue which may be laid down in a disorganised fashion and this causes the formation of adhesion and thickening of the plantar fascia. It’s believed that the thickness of PF is related to the pain levels experienced.

The main triggers seem to be;

·      Changes in activity – perhaps a new type of exercise activity or a change in intensity

·      Tight calf muscles or an achilles injury

·      New or old footwear

·      Weight gain or being overweight

·      Chronic inflammation may be driving the ongoing symptoms of PF – we can talk about that later in our conversation

The main risk factors for developing PF are considered to be;

·      Running

·      High Foot Arches

·      Excessive foot pronation

·      Weak plantar flexor muscles (that run along the bottom of the foot)

·      Obesity

·      Prolonged standing or walking

 (13:52)

A Focus on the inflammatory aspect of plantar fasciitis and how nutrition may be utilised as part of your recovery and prevention strategy

 Acute inflammation occurs in response to infection and injury. Immune cells identify a stressor i.e the infection/injury and take action to resolve the issue. Pro inflammatory mediators (histamine/cytokines/eicosanoids/prostaglandins) help to increase blood flow and vascular permeability around the site of infection/injury and enable pro inflammatory immune cells to do their job.

This is known as the INFLAMMATION INITIATION PHASE. You may notice redness, heat, swelling, pain and loss of function during this phase. The following phase is INFLAMMATION RESOLUTION when tissue repair and healing takes place and the body returns back to a normal balanced state

Sometimes there is an over or inappropriate activation of these responses which can lead to a persistent pro inflammatory state, this is known a chronic inflammation and in this instance the resolution phase is prolonged.

 There is also a state of inflammation known as systemic chronic inflammation (SCI) which develops as a result of a number of contributors which are different for every individual e.g. physical inactivity, smoking, exposure to environmental pollutants, medication, stress, poor diets.

If a person is in a state of SCI then it’s possible that the immune system may not respond appropriately when there is an injury or infection as it is focused on dealing with systemic chronic inflammation.

PF is a chronic condition which takes time to resolve so, if you are experiencing PF you may wish to consider your inflammatory status and how this may be contributing to PF.

How do I know if I chronic inflammation and what do I do about it to help me recover from PF?

As a Nutritional Therapists, we’d make an assessment based on health status, ability to heal and recover in a timely way, I’d consider what they were eating/drinking/smoking, what their exposures to toxins were, and as we said earlier look at what potential contributors may be modified.

Testing of nutritional biomarkers such as Low Omega-3-Index, Vitamin D Status below 30nmol/L and Low Serum Magnesium are all associated with high inflammatory biomarkers.

In a medical setting functional tests may measure High Sensitivity C Reactive protein (hsCRP) although this is a marker of acute inflammation rather than systemic.

Tests are helpful but not always necessary.

Nutritionally the approach regarding following an anti-inflammatory food plan would be to consider what you may ADD to your food plan and what you may REMOVE or MINIMISE to support your inflammation status.

 Our suggestions would broadly be to;

ADD

·      Low GL carbohydrates, Omega 3 rich foods (oily fish, nuts and seeds), organic/grass fed meat, non-farmed fish, legumes and a wide range of vegetables and fruit (pesticide free)

REMOVE/MINIMISE

·      High Intake of fried foods/refined grains/sugar/processed meats/ultra processed foods/food additives, for some people dairy and gluten foods may also be considered to be inflammatory.

 The aim of having this approach nutritionally is to provide your body with the nutrients it requires to support the immune system in healing and repairing and removing the burden of the foods which contribute to chronic inflammation. We’ll talk about some specific

 (25:06)

 Some food ideas into action to help you prevent, manage and recover from plantar fasciitis

 Caratenoid Foods

 One study recommended eating 8 servings of carotenoid rich foods each day for 4 weeks.

Participants who followed this had increased plasma carotenoid concentrations and lower CRP compared with participants who consumed 2 portion per day.

Examples of carotenoid rich vegetables are carrots/broccoli/courgettes/tomatoes/brussel sprouts, red cabbage, spinach and fruit apples/pears/kiwis/peaches/nectarines/cherries/strawberries/red currants

That sounds a lot of servings but that may be achieved by adding a portion of cherries or strawberries to porridge or yoghurt for breakfast, having a Carrot/Spinach/Broccoli soup for lunch and a side dish of roasted courgettes and tomatoes with dinner and adding 2 pieces of fruit as snacks during the day.

Cruciferous Vegetables

Our next suggestion is around increasing cruciferous vegetables so that is vegetables like cauliflower, cabbage, broccoli, kale, brussels sprouts. Some studies suggest that eating lightly cooked cruciferous vegetables contribute to the reduction of inflammatory markers.

You may have soups made of cauliflower/kale/broccoli. Steaming or stir frying these vegetables and adding flavours like lemon/lime/ginger/chilli are tasty. Oven baked kale is good for a crunchy snack. I love making a raw cauliflower rice or cous cous style salad and also roasting cauliflower or broccoli with curry style spices is delicious too.

Anthocyanin rich foods.

You’ll find these in Berries – blueberries/raspberries/cranberries/blackcurrants/strawberries. It’s thought that 150g of berries contain around 300mg of anthocyanins and if consumed at this level will help to reduce inflammatory markers such as CRP/IL-6/THF alpha.

150g is approx. ½ cup of berries. It is certainly an amount you could add to porridge or overnight oats or to a pot of natural yoghurt. Another positive aspect of berries is that they are low GL fruits so you may have a large portion without worrying about the effect on blood sugar balance.

Omega 3 Fatty Acids

Specialised Pro Resolving Mediators known as SPMs are produced in the body from long chain polyunsaturated fatty acids, and different classes of SPMs work together to actively resolve inflammation.

 The SPMs are involved in balancing the inflammatory response, following the INFLAMMATION initiation phase they reduce pro inflammatory cells entering the area and promote more anti-inflammatory cells. This helps with tissue repair and resolving low grade chronic inflammation.

The Omega 3 family pf long chain polyunsaturated fatty acids are involved in the production of different series of SPMS. Specifically EPA, DHA and DPA.

Dietary sources of EPA and DHA are mostly from oily fish. Grass-fed animal products, such as dairy and meats, also contain some EPA and DHA.

The body can convert ALA (another Omega 3 fatty acid which is from plant sources) however the conversion is not efficient so people following vegetarian or plant-based food plans should consider supplementing with an EPA and DHA supplement derived from microalgae.

 DPA is also found in fish oils and grass-fed animal products but in smaller quantities than EPA and DHA.

The main point here to consider is are you consuming an optimal amount of Omega 3 fatty acids in your food or supplement plan so that you are providing your body with the nutrients required to create the SPMs we have been talking about.

 As a vegetarian how do you ensure you get optimal omega 3 fatty acids?

Include sources of flaxseed, and hempseed oil regularly and take a vegan supplement. The one we suggest is sourced from algae.

ONE EASY ACTION POINT we’d suggest to runners who suspect they have PF

Don’t ignore the signs – take professional advice pick up the phone and book and appointment with your physio or podiatrist.

 (41:33)

Key Takeaways

 1.    Plantar fasciitis accounts for about 10% of all running related injuries.

2.    Plantar fasciitis usually develops with repeated impact or pressure, which, over time, can cause damage to the tissue in the foot.

3.    An inflammatory component of Plantar fasciitis is a result of prolonged loading on the tissue which perpetuates the inflammatory cycle.

4.    The main risk factors for developing Plantar fasciitis are considered to be;

a.   Running

b.   High Foot Arches

c.    Excessive foot pronation

d.   Weak plantar flexor muscles (that run along the bottom of the foot)

e.    Obesity

f.     Prolonged standing or walking

5.    The main triggers of Plantar Fasciitis are:

a.   Changes in activity – perhaps a new type of exercise activity or a change in intensity

b.   Tight calf muscles or an achilles injury

c.    New or old footwear

d.   Weight gain or being overweight

e.   Chronic inflammation may be driving the ongoing symptoms of PF

6.    Plantar Fasciitis is a chronic condition which takes time to resolve so, if you are experiencing Plantar Fasciitis you may wish to consider your inflammatory status and how this may be contributing to Plantar Fasciitis.

7.    Following an anti-inflammatory food plan may help you reduce systemic chronic inflammation and support your recovery.

8.    Nutrients to include in your anti-inflammatory food plan include carotenoids(e.g. carrots, broccoli, spinach and fruit, cruciferous vegetables, anthocyanins found in a variety of berries and Omega 3 fatty acids, specifically EPA/DHA and DPA.

9.    If you have any signs of Plantar Fasciitis immediately consult with a physio or podiatrist, reduce or rest from your run training and add some

Related episodes:

Endurance Running and Immune System 

Nutrition for Running Injury

Nutrition for Soft Tissue Injury

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 

Is caffeine good for running?

Caffeine may support a runner as an ergogenic aid. An ergogenic aid being a performance enhancer, something which may support you in achieving a physical or mental edge whilst training or competing. Ergogenic aids can be foods, supplements, training techniques or equipment. Caffeine is well researched in sports science as far back as the 1920’s and is known to;

·      Enhance various aspects of exercise performance in runners such as muscular endurance and sprinting

·      Appears to improve physical performance in trained and untrained individuals

·      Has an ergogenic effect on cognitive function i.e. attention, vigilance and may induce a decreased perception of effort/fatigue (rate of perceived exertion RPE), so your training may feel easier and you may be able to maintain pace longer

 We are going to look at:

1.    How does caffeine support running performance as an ergogenic aid

2.    Are there any downsides to consuming caffeine (as a runner and for general health)

3.    Sources of caffeine you may consider as a runner

Show Notes

(07:20)

How much caffeine should someone consume to experience the ergogenic benefits?

Quoting from a review published in January 2021 - International Society of Sports Nutrition ISSN position stand: caffeine and exercise performance

Research indicates Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/ kg body mass.

We’ve never really considered how much caffeine is in a cup of coffee, but to give you an idea an espresso (75mg/shot), black tea (30-80mg/8oz), green tea (35-60mg/8oz), and some energy gels and sports/soft drinks include caffeine – varying from 25g – 100g per sachet

So for example if you are 70kg you’d be looking at consuming between 210g and 420g to potentially get these benefits – so the equivalent of 3- 6 espressos – that seems an awful lot of caffeine to us!!

Minimal effective doses of caffeine currently remain unclear, but they may be as low as 2 mg/kg body mass. That means the smallest dose that will produce the desired outcome.

 (10:45)

How much caffeine would be too much and how should you time caffeine consumption for optimal results?

Very high doses of caffeine (e.g. 9 mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect. So their message is you don’t need to over consume for results.

Caffeine is rapidly absorbed from the gastrointestinal tract and it appears in the blood within minutes, with peak caffeine plasma concentrations ranging from 30 to 120 mins. Typically, the most common timing of caffeine supplementation is 60 min PRE-EXERCISE. The effects of caffeine last for three to five hours, so you don't have to try to drink it or consume a supplement immediately before your run.

Caffeine’s effects will last for several hours, depending on how quickly or slowly it is metabolised by the body. Caffeine has a half-life of approximately four - five hours. That means amount of time it takes for caffeine to be reduced to half the original amount. So if you've consumed 10 milligrams (mg) of caffeine, after 5 hours, you'll still have 5 mg of caffeine in your body.

This timescale may be reduced or extended in certain groups of individuals such as pregnant women, those who smoke and people with impaired liver function.

 (13:50)

 Are there any benefits to consuming caffeine during exercise or training?

Some runners prefer to delay their caffeine intake until they're running so they can get a mid-race boost, in which case they’ll probably consume a gel or chew containing caffeine. This was backed up by a recent review in 2018 by Shen et.al, concluded that timing caffeine intake closer to a time of greater fatigue, i.e., later in the race, may be most beneficial

Also, it seems that optimal timing of caffeine ingestion depends on the source of caffeine. For example, caffeine chewing gums may require a shorter waiting time from consumption to the start of the exercise session than a caffeine capsule.

 (15:37)

How does the body processes it caffeine to give us these performance enhancements?

The action of caffeine on the central nervous system (CNS) is widely accepted as the primary way caffeine alters performance.

Caffeine is believed to exert its effects on the CNS via the antagonism of adenosine receptors, leading to increases in neurotransmitter release, motor unit firing rates, and pain suppression.

There are 2 sub types of adenosine receptors (subtypes, A1 and A2A,) which are highly concentrated in the brain, and are thought to be the main targets of caffeine.

Caffeine has a similar molecular structure to adenosine. Caffeine binds to adenosine receptors after ingestion and therefore increases the concentration of neurotransmitters including serotonin, dopamine, acetylcholine, norepinephrine and glutamate.

This results in positive effects on mood, vigilance, focus, and alertness in most, but not all, individuals.

 (17:42)

Caffeine is thought to enhance muscular endurance – what is the theory around this?

Caffeine appears to have an ergogenic affect on muscle It’s believed that caffeine may influence muscle contraction through calcium ion (Ca2+) mobilisation. Fatigue caused by the gradual reduction of calcium ion release may have a reduced effect after consumption of caffeine.

There are many studies across many different types of sport which supports caffeine as an effective ergogenic aid for enhancing velocity and power in resistance exercise.

The ISSN paper we have been discussing today summarises by saying;

“caffeine has been consistently shown to be effective as an ergogenic aid when taken in moderate doses (3–6 mg/kg), during endurance-type exercise and sport. Dozens of endurance studies are highlighted through this review is various sections, showing consistent yet wide-ranging magnitudes of benefit for endurance performance under caffeine conditions”

(22:07)

Are there any downsides to consuming caffeine (as a runner and for general health)?

 How we consume, metabolise and respond to caffeine is personalised and related to our genetics.

The liver metabolises and detoxifies caffeine by the CYP1A2 enzyme.

CYP1A2 is the key liver enzyme (special proteins that breakdown and use other substances) responsible for metabolising caffeine.

Variations in the CYP1A2 gene have a big impact on how caffeine affects our bodies.

Based on your CYP1A2 genetics you may be a fast or slow caffeine metaboliser.

If you are a Slow Metaboliser - you process caffeine at a slower rate, caffeine has the potential to build up in the bloodstream and caffeine may have longer-lasting stimulant effects and may do more harm than good.

Negative side effects of caffeine consumption may result in insomnia, anxiety and upset stomach.

There is also evidence linking slow metabolisers with an increased risk of having a nonfatal heart attack and/or high blood pressure with higher amounts of coffee intake. 

Slow metabolisers may need to limit or avoid caffeine based on their body’s individual response to minimise risk of serious health issues.

If you are a Fast Metaboliser, you process caffeine at a more rapid rate and, hence, caffeine might not have as great or as lasting of an effect.

For fast metabolisers (independent of other risk factors), coffee may be safely consumed to help provide beneficial antioxidants and bioactive properties and will not increase the risk of heart attack and hypertension.

Ss well as your genetics, your body’s ability to metabolise caffeine also depends on your lifestyle. For example, your diet, stress levels, sleep, or activity level, can impact how you respond to caffeine. How much coffee you drink, the time of day, whether you smoke, or whether you take hormonal birth control may also play a role. In other words, it may be your lifestyle and nutrition choices which are affecting how you metabolise caffeine not just your genetics.

Researchers now factor in this information into their studies. For example, a 2012 study looked into “the influence of a CYP1A2 polymorphism on the ergogenic effects of caffeine” and observed a caffeine-gene interaction, indicating improved time trial cycling performance following caffeine consumption only in those with the AA genotype – that’s the fast metaboliser type.

If you are interested in finding out more, please email us as [email protected] and we’ll point you towards test panels we recommend.

 (28:54)

Caffeine consumption has the potential to interfere with sleep – what is the reason for that?

Adenosine acts as a signal between brain cells to bring on sleepiness. Caffeine blocks adenosine's signals, making you feel more alert. This is also why caffeine can make it hard to fall asleep and interfere with deep sleep.

From a sporting point of view this may help athletes under conditions of jetlag, and irregular or early training or competition schedules. Genetic variations in ADORA2A may contribute responses of caffeine consumption on sleep. If you had this variant it would be another reason to limit your caffeine intake

(30:45)

Female Factors related to caffeine consumption

·      Excessive caffeine intake can also be detrimental to bone health as it can prevent the absorption of vitamins and minerals in our system.

·      Oestrogen based oral contraception can decrease how quickly the body breaks down caffeine. Women may experience jitteriness, headaches, fast heartbeat.

·      When pregnant, the current UK and international guidance that women should avoid high caffeine intake (>200mg a day). High consumption may be linked to low birth weight, miscarriage and still birth – suggest anyone concerned speak to medical practitioner and read this document

https://www.rcm.org.uk/media/4395/caffeine-in-pregnancy-oct2020-003.pdf

·      In general medications may increase or decrease the metabolism of caffeine – it’s always advisable to read medication leaflets to check their advice.

 (33:42)

What do WADA say about caffeine consumption?

 Caffeine was added to the list of banned substances by the IOC in 1984 and the World Anti-Doping Agency (WADA) in 2000.

A doping offence was defined as having urinary caffeine concentrations exceeding a cut-off value. The cut-off value was chosen to exclude typical amounts ingested as part of common social coffee drinking patterns and it ranged between 12-15 μg/ml urine.

However in IOC and WADA removed the classification of caffeine as a “controlled” substance in 2004, leading to a renewed interest in the use of caffeine by athletes.

Caffeine is still monitored by WADA, and athletes are encouraged to maintain a urine caffeine concentration (below the limit of 12 μg/ml urine) which corresponds to 10 mg/kg body mass orally ingested over several hours, and which is more than triple the intake reported to enhance performance.

(36:49)

Are there any negative effects of caffeine consumption?

 Caffeine is a stimulant and can be a stimulate a stress response and also a spike in blood sugar which both may be detrimental to health and body composition. Many runners also notice gut issues such as urgency to go, diarrhoea, nausea and vomiting related to caffeine too.

Reviews of the literature show that caffeine is, on average, ergogenic for a wide range of sport-specific tasks, its use might not be appropriate for every athlete.

Caffeine consumption needs to be balanced with the side-effects experienced and individuals should experiment to how much caffeine to consume and assess if there are benefits to their performance and overall health.

(42:00)

Sources of caffeine you may consider as a runner

The obvious one if COFFEE and as long as you don’t experience any negative side effects it would be fine to drink a cup of coffee in advance of your run. We’d suggest that you do this in the morning only or you may experience problems with relaxation and sleep later in the day. Even if you are a fast metaboliser you’ll still experience the half-life effect. It’s usually advisable not to have a coffee after 12 noon.

Supplement forms of caffeine include gels/chews/bars/shots and energy drinks which have caffeine in them. Our advice is to do your research and read the labels carefully. The amount of caffeine varies considerably – 100mg up to 300mg – so be careful. Often the products are for a variety of sports so check you’re choosing one designed for a runner.

(43:19)

We review some brands and highlight INFORMED SPORT ACCREDITED products. Informed Sport is a global testing and certification programme for sports and nutritional supplements. Supplement products are tested by LGC’s world-class anti-doping laboratory for contamination against a broad range of banned substances in sport, using ISO 17025 accredited methods. When you see the Informed Sport quality mark on a product, you can be assured that it has passed the most stringent sports supplement testing.

https://sport.wetestyoutrust.com/

(47:37)

Combining carbohydrate with caffeine.

Gels combining carbohydrate and caffeine may be a convenient way of supplementing with caffeine during a training session if you are a runner who uses gels.

The ISSN review, comments that to date it appears caffeine alone, or in conjunction with carbohydrate is a superior choice for improving performance, when compared to carbohydrate supplementation alone.

Most studies focus on consumption pre or during exercise, but there’s been some interest in investigating benefits on glucose metabolism using CHO and caffeine for example;

Pedersen et al. [413] report faster glycogen repletion rates in athletes who co-ingested caffeine (8 mg/kg body mass) and carbohydrate (4 g/kg body mass), compared to carbohydrate alone (4g/kg body mass).

Another study indicated that caffeine may potentiate glycogen resynthesis when high dosages of caffeine (~ 8 mg/kg body mass) are consumed during the recovery phase of exercise; though, when adequate carbohydrate is provided post- exercise, caffeine may not provide any glycogen- resynthesising benefit.

The review also highlights athletes are advised to consider the potential negative impact of caffeine consumption close to rest/sleep periods so using this concept for recovery should only be considered earlier in the day.

(50:43)

The placebo effect is a consideration, that’s where study participants are given a non- caffeine substance and they report beneficial effects. A number of studies have provided evidence for placebo effects associated with caffeine ingestion or other “beneficial” interventions during exercise. 

(51:49)

Are there are benefits to running performance by habitually consuming caffeine?

There does not appear to be a consistent difference in the performance effects of acute caffeine ingestion between habitual and non-habitual caffeine users but this is open to interpretation. One area that has been researched is if there are any benefits to abstinence of caffeine for a period before supplementing prior to exercising. For example, abstaining from caffeine for 1-4 days before supplementing prior to exercise.

Results are varied, one study concluded that improved performance under caffeine conditions at 6 mg/kg is not related to prior caffeine habituation in recreational athletes.

Our personal view is that we should minimise caffeine for general good health however there may be performance benefits from using caffeine strategically in training and competition.

 (53:50)

Key Takeaways 

1.    Caffeine has an ergogenic effect on cognitive function i.e. attention, vigilance and may induce a decreased perception of effort/fatigue (rate of perceived exertion RPE), so your training may feel easier and you may be able to maintain pace longer

2.    Research indicates caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/ kg body mass.

3.    Very high doses of caffeine (e.g. 9 mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect. You don’t need to overconsume for results.

4.    If you are considering supplementing with caffeine, start with a low amount to begin with and only increase when you can tolerate without negative side effects.

5.    Caffeine’s effects will last for several hours, depending on how quickly or slowly it is metabolised by the body. Caffeine has a half-life of approximately four - five hours. Our advice is to consume caffeine before lunchtime so there is a minimum effect on sleep quality later in the day.

6.    You may be a fast or slow metaboliser of caffeine – you may wish to consider a genetic test to establish your status.

7.    Your lifestyle and nutrition choices may affect how you metabolise caffeine not just your genetics.

8.    Health Factors to consider

a.   Caffeine consumption may be detrimental to bone mineral density

b.   Pregnant women are advised to minimise caffeine consumption

c.    Oral Contraception and other medications may affect metabolism of caffeine

9.    Caffeine is still monitored by WADA, and athletes are encouraged to maintain a urine caffeine concentration (below the limit of 12 μg/ml urine) which corresponds to 10 mg/kg body mass orally ingested over several hours.

10. There are a range of caffeine sources which may be appropriate for pre and during running i.e. gels/chews/bars/shots and energy drinks, our advice is to read labels carefully and choose products and caffeine doses appropriate for you.

11. You don’t need to be a habitual caffeine consumer to gain performance benefits from supplementing strategically, however if you are not caffeine sensitive you many enjoy a daily coffee without it negatively affecting your...

Muscle Mass to Power Your Running Performance

Today we will talk about:

·      Why is lean muscle mass important for running performance?

·      The challenges of building and maintaining lean muscle mass as we approach mid-life and beyond.

·      Protein to support muscle mass

·      A suggested exercise framework to support midlife health

Show Notes

(06:24)

Outlining why lean muscle mass is important for running performance

 Focus should be on improving performance, also to minimise and prevent injury. A few key areas to consider:

·      Lean muscle mass increases metabolism, you’ll burn more calories at rest and during workouts which will support weight management and body composition.

·      When you have a strong core you will have improved running efficiency, your posture will be good, so you’ll be more efficient in your movement and form which will lead to improved endurance and less fatigue especially on long endurance runs

·      When muscles are well conditioned, they perform better over distance and there will be less likelihood of fatigue, hitting the wall, suffering from cramps

·      Good form and endurance will lead to a faster pace

·      You will be minimising the risk of injury by minimising muscle imbalances or weaknesses

 More strength means more joint stability, stronger bones and ligaments, and increased calorie burn—even during rest—because muscle burns more calories than fat. A runner’s goal is often to improve or maintain a lean body composition by shedding excess body fat and adding lean muscle to improve performance and prevent injury.

(08:41)

The challenges of building and maintaining lean muscle mass as we approach mid- life and beyond 

It’s well known that as we age, we lose muscle mass … and that starts at around the age of 30! Which is young!

 Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60.

The underlying reasons for muscle loss as we age are:

·      lower levels of anabolic (muscle-building) hormones

·      a decrease in neuromuscular efficiency,

·      a decrease in the quality of communication between the brain, central nervous system, and muscles

·      a reduced ability to synthesise protein

(09:34)

An introduction to sarcopenia

 Mid-life women often talk about noticing loss of muscle tone or getting flabby and we may notice elderly relatives in their late 70’s and 80’s almost “shrinking” as they lose muscle – this is known as sarcopenia.

Sarcopenia is defined as the presence of low muscle mass together with low muscle function i.e. strength and performance.

There’s lots of research in the elderly population around nutrition and exercise interventions and from my experience in supporting elderly clients, it’s a challenging time of life to make changes and gain significant results. Managing the risk factors for sarcopenia earlier in life is key.

So, whilst muscle loss is a natural ageing process to be expected, it’s important for everyone, and especially as runners that we take steps to preserve our muscle mass and aim to slow down this loss of muscle mass.

KEY RISK FACTORS for sarcopenia

·      Obesity and higher BMI

·      Diabetes

·      Smoking

·      Sedentary lifestyle and low physical activity

·      Poor Nutrition Status and sub optimal diet

 So having an optimal body composition, being active, taking regular exercise and having a nutrient dense food plan in early and mid-life will all be supportive in slowing down progression towards age related sarcopenia.

 (13:21)

 Are there any FEMALE FACTORS to consider?

There doesn’t appear to be any clear evidence that one gender loses muscle mass more rapidly.

However, hormonal changes during peri and menopausal years appear to be related to changes in muscle mass. A natural decline in oestrogen levels, leads to a progressive decrease of muscle mass and strength and bone density – which may be the reason that women report the loss of muscle tone/flabbiness.

The natural decline in oestrogen, the Estradiol form of oestrogen is implicated in changes in muscle regeneration.

Skeletal muscle has estradiol receptors at the fiber level.

Estradiol can promote muscle regeneration by stimulating activity of muscle satellite cells and contributing to muscle health.

Decreased muscle satellite cells, alongside increased inflammatory markers and altered sex hormones contribute to changes in muscle growth.

Evidence suggests that menopause is closely associated with an increased release of pro-inflammatory cytokines (such as interleukin (IL)-6, IL-1, and tumor necrosis factor-a (TNF-a) ) which can promote fat mass and compromise muscle function leading to sarcopenia.

 (15:54)

The association between sarcopenia and osteoporosis

Several studies have highlighted an association between sarcopenia and osteoporosis (OP), another age-related disease involving low bone mineral density (BMD), bone tissue frailty and risk of fractures.

There is a prevalence of OP in post-menopausal women associated with changes in hormonal balance.

There are many interactions between muscle and bone health which promote good health or conversely may promote sarcopenia and OP.

Musculoskeletal health involves bones, muscles and tissues which all respond positively and negatively to closely linked biomechanical and biochemical interactions.

From a biomechanical viewpoint, bone formation will be promoted by strain i.e. physical activity which will also promote muscle mass – whilst inactivity will have the opposite effect.

Biochemical communication takes place in muscle-bone crosstalk since both muscle and bone act as endocrine organs secreting respectively “myokines” and “osteokines” which influence muscle growth and activity of bone forming cells.

Also, skeletal muscle releases hundreds of proteins and peptides which influence bone health.

So, there is a close connection between muscle and bone and maintaining healthy skeletal muscles (i.e., through adequate exercise and nutrition) can help in counteracting osteoporosis in postmenopausal women.

(22:40)

Dietary protein to support muscle mass and to improve body composition.

 To improve body composition the key is to lose excess body fat and add lean muscle.

To achieve this, it is important to follow a double-pronged approach:

·      To eat to get lean

·      Include specific exercise workouts (which we’ll talk about later)

 There are 3 areas we suggest you focus on nutritionally:

·      Eat for Energy Balance – eat enough to fuel your training and adjust it down for light exercise and rest days

·      Use Carbohydrates strategically for training and body composition

·      Ensure your protein intake is optimal

 (23:59)

 What do we need to take into consideration regarding protein consumption?

Just as a reminder on a very basic level when we exercise, muscle tissue breaks down and then the body activates muscle protein synthesis (MPS) to repair muscle.

The ratio of MPS to MPB (breakdown) determines whether muscle tissues are built or lost. If MPS is higher than MP Breakdown, muscle growth is achieved. If MPB is higher than MPS, the opposite occurs.

When we eat protein, it’s digested and broken down into amino acids which are used for many functions including muscle rebuilding.

We should take into consideration

·      we may not digest and absorb protein optimally as we age

·      ageing skeletal muscle has a reduced ability to respond to amino acid levels

 This leads us to support the research that protein intake above RDA (recommended daily allowance) may be of benefit in postmenopausal women – 1.2g – 1.6g/kg/BW per day.

There is a debate whether protein pulse feeding (in one meal) is more efficient than protein spread feeding (over a day) in improving protein retention and post prandial amino acid concentrations.

One study said

·      frequent and consistent consumption of meals containing 30–45 g of protein or protein supplementation at breakfast and lunch have been recently associated with better lean mass preservation in older people

Another study

·      found no differences comparing the effect of protein distribution pattern on functional outcome and protein kinetics

Our view is it’s best to spread your protein across your meals and some snacks, we feel that digestion will be more effective in this way and as we know it’ll also support blood sugar balance and therefore even energy levels and body composition too.

(29:18)

 Insights on quality of protein and specific amino acids to consider?

Research indicates that whey protein stimulates postprandial muscle protein turnover i.e. the continuing breakdown and synthesis of proteins in the body, with recycling of amino acids. This is because whey is digested quickly and has a high concentration of the amino acid leucine which triggers the muscle building cascade.

Leucine is a BCAA – branch chain amino acid –other BCAA are isoleucine and valine, they are broken down predominantly in muscle ie. they bypass the liver, therefore are efficient activators of muscle synthesis.

If you choose to use a protein supplement powder, then we’d suggest selecting a whey based one or one including BCAAs.

Protein foods which include BCAAs are

• meat, poultry, and fish
• eggs
• dairy products, such as milk and cheese
• nuts and seeds
• soy products, such as tofu and tempeh
• legumes, including beans, peas, and lentils

BCAAs are essential amino acids. The body cannot make them, so a person needs to get BCAAs from their diet or as supplements.

We always say “Food First” so please focus on getting your daily protein requirements from real food and use protein powders as supplements perhaps as part of a smoothie or as an ingredient in a protein ball or bar or meal.

 (32:32)

 The rationale behind the advice to have protein foods after a strength training session

 Muscle Protein Synthesis (MPS) can be enhanced by consuming protein immediately following resistance exercise. The amino acids derived from protein will then be shuttled to your muscles, replacing any lost to exercise. Stimulating MPS through exercise and diet can help accelerate muscle growth, improve recovery and athletic performance, as well as helping to increase overall endurance. It’s thought that there is an increased amino acid delivery to the muscle through blood flow after exercise. BUT MPS will continue for up to 24hrs following exercise, as long as there are sufficient Amino Acids available, so maintaining protein intake throughout the day following exercise is also important.  

 (35:01)

 A suggested exercise framework for mid-life women

 Musculoskeletal health is vital as we age, many women cross train and may add in pilates and yoga to their exercise plans alongside running training.

Resistance exercise is a trigger for muscle protein synthesis and can work in synergy with adequate protein intake

Our area of expertise is nutrition, not exercise, however we found a really interesting study which looked at nutrition and exercise together.

2018 review study - Muscle and Bone Health in Postmenopausal Women: Role of Protein and Vitamin D Supplementation Combined with Exercise Training

They examined the rationale and the effects of dietary protein, vitamin D and calcium supplementation combined with a specifically-designed exercise training prescription as a strategy to counteract these postmenopausal-associated disorders.

It was the exercise component I wanted to mention – they quote the ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for

Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP)

The ACSM have an exercise prescription formula for many different areas of exercise and this review study used their formula and incorporated insights from other studies to make recommendations for post menopausal women

What do they recommend?

There’s a lot of information so we’ll just give you a broad overview

Every week it’s recommended women have a mix of different types of exercise

·      Aerobic (cardio endurance) exercise

·      Resistance (strength)

·      Flexibility (stretching)

·      Balance

For Aerobic (which includes Weight-bearing activity [walking, jogging, dancing, or other activities where full body weight is supported by limbs] for us it would be running …. They recommend 5 x moderate sessions of 30 - 60 mins and 3 x vigorous sessions of 20-60 minutes per week

For Resistance - Any form of movement designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance: exercise and breathing techniques are of paramount importance [free weights, resistance machines, weight-bearing functional tasks. They recommend exercise for novice or experienced exercisers and suggest 8-12 reps of no more than 8 exercises in 1-2 sessions for novices or 2-3 for more experienced exercisers - per week

Flexibility – they suggest a set of stretching exercise 3 x week

Balance – they suggest 20 minutes daily – a mixture of standing still balances progressing to from “dynamic” balancing exercise – where you may work through a flow of exercise

Here is a link to this paper, look at pages 7 and 8 to see the tables on exercise

https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6116194/

(45:12)

 KEY TAKE AWAYS

1.    Reasons for a Runner to build lean muscle mass:

 o  Lean muscle mass increases metabolism, you’ll burn more calories supporting weight management and body composition.

o  A strong core improves running efficiency in your movement and form leading less fatigue and improved endurance

o  Well-conditioned muscles perform better over distance

o  Good form and endurance will lead to a faster pace

o  Minimise the risk of injury by minimizing muscle imbalances or weaknesses 

2.    Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60

3.    As runners that we take steps to preserve our muscle mass and aim to slow down this loss of muscle mass

4.    A natural decline in oestrogen, in particular estrodiol is implicated in changes in muscle regeneration in menopausal women

5.    Muscle and bones interact biomechanically and biochemically to maintain healthy skeletal muscles. This may also support the prevention or progression of osteoporosis in postmenopausal women.

6.    Protein intake is essential for Muscle Protein Synthesis.  Protein intake above RDA (recommended daily allowance) may be of benefits in postmenopausal women. Suggested intake is between 1.2g – 1.6g/kg/Body Weight per day

7.    Choosing foods or protein supplements which include BCAA’s, especially Leucine will help to trigger the muscle building cascade

8.    Resistance exercise is a trigger for muscle protein synthesis and can work in synergy with adequate protein intake.

9.    We suggest following ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP)

Related Topics:

Bone Health For Runners Part 1

Bone Health For Runners Part 2

Protein Powders - do runners need them?

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

As a THANK YOU...

Running Nutrition; What is the Research Saying?  

In our Podcast episodes we often quote research and this is because we believe it’s vital that the information, we share is evidence-based alongside giving you our own personal views.

So, here we explain a little bit more about the different types of research papers we access, the scientists we follow, and WHY we trust their views. 

We outline the different research paper sources available and give you an understanding of the PURPOSE of the different types of study papers before discussing some of the ones we access and trust.

Show Notes

(08:00)

There are many research styles, however the ones we most commonly quote include: 

Primary research – is solely carried out to address a certain problem, which requires in-depth analysis. This type of research is “pinpointed” i.e. research is carried around only a specific issue or problem and all the focus is directed to obtain related solutions e.g. mouth rinsing with CHO and its potential impact on sports performance.  

Position Stands - Position Stands tend to be official documents, developed using a specified evidence-based methodology, on significant societal issues that merit interdisciplinary consideration and consensus e.g. International Society of Sports Nutrition (ISSN) Position Stand: Caffeine and Performance 

Joint Position Statements - Joint Position Statements are similar to Position Stands, but are developed in conjunction with at least one other not-for-profit organisation or governmental agency. E.g. Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM)

Consensus Statements – are documents developed by an independent panel of experts, usually multidisciplinary, brought together to review the research literature for the purpose of advancing the understanding of an issue, procedure, or method e.g. The International Olympic Committee (IOC) consensus Statement: Beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S) 

Systematic/Cochrane Reviews and Meta-analyses –These are carried out in an effort to ensure decisions about health and health care are informed by high-quality, relevant and up-to-date research evidence. These bodies collate all the recent and relevant papers on a subject to review and decide whether there is sufficient evidence to suggest the research outcomes could support health and health-care.     

(13:34)

There are lots of different types of research available, but what is their PURPOSE? Let’s delve a little deeper and try to answer this question. But firstly, just as an overview: All research methods, whether traditional or modern, fall into one of two categories: Primary research or secondary research. 

Primary research is information gathered through self-conducted research methods, as we have already mentioned, whilst secondary research is information gathered from previously conducted studies.

Now let’s delve into the purpose of the different styles of research carried out:

Position Stands and Joint Position Statements (secondary research): Their purpose is to serve as authoritative and influential, evidence-based statements on topics of relevance to those working in whatever field the statement is supporting e.g. for us it would be the field of exercise science and sports medicine. The Position Stands and Joint Statements we tend to source come from highly regarded and well-respected organisations.

Consensus statements tend to be similar.  Their purpose is to provide clinicians, Practitioners, Scientists etc. with guidance on a subject for which there is a lack of comprehensive evidence that could otherwise have led to a more definitive statement being made. 

Systematic and Cochrane Reviews and Meta-analyses. It is really important that decisions about the use of an intervention or the validity of a hypothesis is not based on the results of a single study…..and this is because results typically vary from one study to the next. So, these review and meta-analysis styles collate the data from across many studies using objective formulas to help establish whether the conclusions from them can be translated into practical application.  

(18:38)

FEMALE FACTORS:

1) There is currently a lack of sport science and sport medicine research conducted on female athletes. There are a few out there, but they are limited…..making it challenging to develop an evidence-informed approach to clinical practice for female athletes. 

2) Applying evidence developed in male athletes to female athletes is thought to be a concern due to: 

• The known biological differences between the sexes. E.g. Fluctuations in hormone concentrations at different stages of the menstrual cycle may influence performance 
• Females having different biomechanical profiles compared to male athletes. 

3) Researchers are recognising that, due to fluctuations in hormones during the menstrual cycle, female athletes may require different performance, nutritional, recovery, and injury prevention strategies in comparison to male athletes….and some researchers aim to address this situation. 

(26:31)

There are many excellent Scientists out there who are constantly researching the power of nutrition in Sports Performance, but some of the ones we follow and trust include:

• Louise Burke 
• Asker Yeukendrup
• Michael Gleeson
• Ron Maughan
• Kevin Tipton
• John Hawley
• Graeme Close

And some organisations that we trust include:

• ACSM – American College of Sports Medicine
• IOC – International Olympic Committee
• ISSN – International Society of Sports Nutrition
• AIS - Australian Institute of Sport
• ECSS – European College of Sports Science 

(28:39)

Two examples of key papers we have utilised and quoted from are: 

1. A Position Stand published by ISSN on nutrition for ultra-running. This was a valuable paper for us to utilise in our work as there is very little reliable and evidence-based information available on nutrition for distances beyond marathon
2. The Consensus Statement by the IOC in 2014 (and updated in 2018) outlining RED-S and establishing it as a more comprehensive, broader term than Female Athlete Triad for a syndrome caused by Relative Energy Deficiency and affecting metabolic rate, menstrual function, bone health, immunity, protein synthesis, cardiovascular and psychological health.  

(35:26)

KEY TAKEAWAYS:

1) There are many different types of research papers available, but the principle ones we refer to include:

• Primary research
• Secondary research
• Position Stands
• Joint Position Statements
• Consensus Statements
• Review papers

2) Remember all research methods fall into one of two categories: Primary research or secondary research where primary research is information gathered through self-conducted research methods and secondary research is information gathered from previously conducted studies.

3) Position Stands and Joint Statements we tend to source come from highly regarded and well-respected organisations including:

• ACSM – American College of Sports Medicine
• IOC – International Olympic Committee
• ISSN – International Society of Sports Nutrition
• AIS - Australian Institute of Sport
• ECSS – European College of Sports Science

4) There are many excellent scientists currently researching the field of sport and exercise nutrition. Some of the ones we respect and follow include:

•  Louise Burke 
• Asker Yeukendrup
• Michael Gleeson
• Ron Maughan

5) Finally, there is currently a lack of sport science and sport medicine research conducted on female athletes….but the science world is trying to address this discrepancy

Related Topics:

Eating Enough to Run?

Ketogenic Diet and Exercise 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 

Protein Powders….Do Runners Need Them?

Protein Powders (PP) are widely marketed at runners (and other athletes). The adverts can be enticing ….but do runners really need them? Here we discuss the benefits and potential drawbacks of Protein Powders before delving into how to make the best choices if indeed your personal circumstances suggest you may benefit from taking one. We round up by giving you some Protein Powder recommendations; ones that have been tried and tested by us and our clients!  

Show Notes

(06:21)

The current recommended daily intake of protein for individuals varies:

For sedentary individuals 0.83g/Kg BW/d is recommended

For active individuals, the intake ranges from 1.2g/Kg BW/d to 2.0g/Kg

2g/Kg tends to be reserved for individuals focusing on strength/resistance training, 

(07:51)

There are many potential benefits from taking a protein powder including:

1. Body composition as protein helps keep you fuller for longer. Also metabolism of protein uses significant energy, thus burning more calories per hour than CHO. 
2. Building muscle because distance running is catabolic ie it leads to muscle breakdown. A PP would be an easy way to increase protein intake in order to maintain and build muscle mass.
3. Glucose/insulin regulation as protein promotes insulin secretion, which can help enhance glucose clearance from the blood, thus promoting Blood Sugar Balance. 
4. Adequate protein intake for individuals who struggle to attain an appropriate protein intake CONSISTENTLY
5. High protein content in one serving so great as a recovery strategy to help maintain muscle mass 
6. Pure protein so there is no Fat or Carbohydrate present to interfere with efficient digestion/absorption

(16:05)

There are also potential drawbacks to taking a protein powder including:

1. Branched chain amino acids (BCAAs) may compete with Tryptophan at the blood brain barrier, which could affect mood and sleep 
2. PP overuse may lead to an overall excess protein intake. This could lead to the formation of toxic metabolites including ammonia, which is thought to be a risk factor for compromised immunity, dysbiosis and other systemic and metabolic conditions. 
3. Compromised kidney function. An overall high dietary protein intake is thought to cause increased renal pressure, which may result in kidney hyperfiltration, glomerular injury, and proteinuria, proteinuria being a marker of kidney dysfunction and glomerular injury.
4. Compromised liver function. The liver is the main organ responsible for filtering relatively toxic end products of protein metabolism (e.g. ammonia) via the urea cycle. When ammonia is not successfully removed from the blood due to impaired liver function or an overwhelmed detoxification process (maybe due to excess protein intake) the plasma ammonia concentration increases, which is known to cause negative health effects.
5. Potentially debilitating side effects. These side effects include:

• Flatulence and/or bloating
• Cramps
• Tiredness
• Weakness
• Headaches 

(26:17)

Particular runners who may benefit from a protein powder include:

• Runners who are vegetarian or vegan 
• Runners recovering from injury 
• Runners recovering from illness
• Runners wanting to lose weight 
• Runners looking for a quick and easy pre or post-exercise snack
• Older runners where muscle loss is greater

(29:46)

It has been established that PP could be used strategically for certain individuals on certain occasions for a limited period of time.  So, for these individuals there are certain things they would want to be considering when choosing a PP. These include:

• The source; dairy, egg or plant-based
• The form; Concentrate, Isolate, Hydrolysate: 

Protein concentrates: Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60–80% protein, with the remaining 20–40% composed of fat and carbs.

Protein isolates: An additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.

Protein hydrolysates: Produced by further heating with acid or enzymes — which breaks the bonds between amino acids — hydrolysates are absorbed more quickly by your body and muscles

(32:09)

Here is a short review of 3 different Protein Powder sources:

Whey Protein

• Comes from milk. 
• High in protein 
• Also contains: lactose
• Isolate form contains very little lactose 
• Rich in branched-chain amino acids (BCAA)

Pea Protein

• Especially popular among vegetarians, vegans and people with allergies or sensitivities to dairy or eggs.
• Generally made from the yellow split pea, a high-fiber legume that boasts most essential amino acids.
• Particularly rich in BCAAs.

Soy Protein

• Classed as a high-quality protein 
• Contains all EAA, however in lower quantities than Whey on a per g basis
• Contains phytates, which interferes with trypsin, which in turn interferes with peptide (protein) digestion 
• May support hormone balance in females
• BUT soy protein powders in the isolate or concentrate form have shown a higher risk of oestrogen linked cancers, 
• Soy foods are recommended, not the PP. 

(38:52)

Other considerations to take into account when choosing a Protein Powder: 

• Effectiveness – Think about your reasons for taking one. What results are you looking for? Eg. Optimal protein intake, efficient recovery from training, enhanced performance
• Taste – It is always good to trial different brands until you find your preferred one. Remember they come in many different flavours but you could choose a natural one and flavour it yourself. TIP: Trial individual sample sachets before purchasing large packs.  
• Quality – consuming a protein with a high biological value to ensure adequate amounts of EAAs – dairy based PPs contain the highest amounts of EAAs compared to plant-based options. They are typically lower in at least one EAA. 
• Ingredients –Always read the label before purchasing to ensure the ingredients are natural. Look out for bulking agents, chalks and sweeteners including artificial sweeteners – AVOID THEM. 
• Choose ones containing the FULL complement of Essential Amino Acids not just the BCAAs 
• Be mindful of allergies/sensitivities – If you have any sensitivity/allergy to dairy proteins omit whey protein

Side Note: Remember to drink sufficient fluids when taking protein supplements, as the body requires water to break down and metabolise protein. 

(45:20)

FEMALE FACTORS:

1. Soy PP may lead to an increased risk of developing an oestrogen-driven cancer and this is because the soy is in the isolated form rather than food state form. Food state soy has not shown an increased risk of cancers, therefore we would recommend soy foods instead e.g. edamame beans, tofu, tempeh, seitan. 
2. It is thought that a chronic low protein intake could lead to menstrual disorders, especially in female athletes, so some female athletes may require a PP for a period of time as a preventative measure. 
3. The mid-life female runner may require additional protein in the form of a PP due to increased muscle loss as we age. This would be the same for ageing males too.   

(50:46)

Some Protein Powder Recommendations:

• Motion Nutrition – Whey and vegan options
• Sunwarrior – Raw and vegan  
• Pulsin – Whey and vegan options   
• Purple Balance – vegetarian and vegan only  
• Indigo nutrition – vegan only  
• The Organic Protein Company – Whey only
• Creative Nature -  raw and vegan 
• Purition - vegan and whey options

(56:00)

Protein powders are really versatile and can be used in so many different ways. Here are some ideas for you to try:

Breakfast – 

Smoothie: mix with 200ml-300ml a milk alternative eg. almond milk (but you could use dairy milk if necessary) and add various fruits and vegetables depending on your preference

Add them to cereals, oats, porridge 

Snack – 

As a shake pre or post training Consider adding a banana (or other fruit) for some carbohydrate if required especially post training to enhance MPS. 

Meals – 

Add a non flavoured one to a savoury dish eg. soups, stews and casseroles.

Bedtime –

As a bedtime snack - maybe mix in some casein (the other form of milk protein) because it is thought to support sleep and improve muscle repair overnight. 

BUT remember food comes first:

• Fish 
• Poultry, 
• Eggs
• Quality red meat
• Legumes
• Nuts and seeds
• Grains 

(1:02:33)

KEY TAKEAWAYS:

1. It is important to remember that if you are eating a wide and varied diet containing natural and healthy protein sources on a DAILY basis, then supplemental protein is not necessary. 
2. The World Health Organisation (WHO) currently recommends 0.83g/Kg BW/d of protein for sedentary individuals
3. BUT the ACSM (American College of Sports Medicine) and other nutrition/sporting bodies recommend an increased intake for active individuals. The intake ranges from 1.2g/Kg BW/d to 2.0g/Kg…depending on what type and how much exercise is being completed. 
4. There are many benefits to consuming a PP including: supporting body composition, building muscle and increasing insulin sensitivity. 
5. BUT there are also drawbacks to consuming some irritating side effects e.g. wind and bloating but also some more important factors including: potential compromised hormone production and renal/liver dysfunction.
6. When choosing a PP there are several things to consider including: quality…which includes what ingredients they contain, also its effectiveness needs to be considered as well as taste…and of course price.
7. Runners who may benefit from taking a PP for a period of time include: vegetarian or vegan runners, Runners recovering from injury or illness, Runners trying to lose weight and possibly older runners where muscle loss is greater.
8. PP are very versatile and can be introduced at any time of the day and with any meal
9. Finally, some FOOD FIRST ideas to consider include: fish poultry, eggs, quality red meat, legumes, grains, nuts and seeds.

Related Topics:

Energy Bars Gels and Protein Powders

Fuelling the Ageing Runner

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

   kSajd7H3VdSo0kI2B49n

Thyroid Health and Running Performance

Introduction

Thyroid dysfunction is very common, especially in women. Did you know that in the US approx. 20 million people have some form of thyroid dysfunction? BUT at least 60% of that number are unaware they have a condition.

Also, women are approx. 5%-10% more likely than men to develop a thyroid condition and it is thought that 1/8 women will develop a thyroid issue in their lifetime. 

Per capita, the figures are thought to be similar in the UK.…. those are quite phenomenal figures so, let’s explore:

1.     The thyroid gland and its function

2.     Thyroid dysfunction and its impact on running performance

3.     Some nutrition and lifestyle factors to support thyroid health.  

Show Notes

(09:09)

An outline of Thyroid Function:

The thyroid is a butterfly-shaped endocrine gland that sits on the front of the neck just below the Adam’s apple. It is made up of two lobes – which lie on either side of the wind-pipe, joined by a small bridge of thyroid tissue called the isthmus. Each lobe is about the size of a plum cut in half

The thyroid makes two hormones that it secretes into the blood stream, thyroxine (commonly known as T4) and triiodothyronine (known as T3)

The hypothalamus and pituitary gland located in the brain are the master regulators of the whole endocrine system within the body, which controls ALL hormone production

Regarding thyroid hormone production, the hypothalamus sends instructions to the pituitary gland by releasing thyrotropin-releasing hormone (TRH). The pituitary gland in turn sends instructions to the thyroid gland via thyroid stimulating hormone (TSH). The thyroid then produces and releases T3 and T4

This cascade is regulated by a negative feedback loop. What that means is: When circulating levels of thyroid hormone are high, the hypothalamus decreases its production of TRH, which in turn decreases the pituitary production of TSH, and thus inhibits production of T3 and T4. 

When circulating levels are low, the opposite effect takes place in which the hypothalamus signals the pituitary to further stimulate thyroid hormone production. 

The thyroid normally secretes roughly 20% of the body’s T3, but ALL of the internally produced T4. T4 is converted to the more metabolically active T3 in tissues throughout the body via a series of different enzymes. 

(12:50)

Key functions of the Thyroid Gland and its hormones (T4 and T3) associated with running performance:

1. Metabolic rate - Most of us will be aware of their importance in maintaining metabolic rate. T4 and T3 control metabolism (i.e. the way the body uses energy) by regulating the speed with which the body cells work. So, we could think of our bodies as being a car, and the thyroid hormones as the engine. Increased metabolic rate =  increase body heat production
2. Energy expenditure - by regulating the rate at which energy is burned. This can therefore affect weight loss or weight gain.
3. Cardiac function – Thyroid hormones can slow down or speed up the heartbeat, they are also known to increase heart muscle contractibility and cardiac output. They are also known to promote vasodilation (widening of blood vessels), which leads to enhanced blood flow to many organs.
4. Fat metabolism – thyroid hormones enhance utilisation of fatty acids in many tissues and are linked to plasma concentrations of cholesterol and triglycerides. E.g. when thyroid hormones are low, there is an increase in blood cholesterol concentration, in fact increased cholesterol levels is one diagnostic feature of hypothyroidism. 
5. Carbohydrate metabolism: Thyroid hormones stimulate almost all aspects of carbohydrate metabolism, including enhancing the entry of glucose into cells and increased gluconeogenesis (use of proteins to produce energy) and glycogenolysis (conversion of stored glycogen) to generate free glucose.
6.  Central nervous system - Both decreased and increased concentrations of thyroid hormones lead to alterations in mental state. Too little thyroid hormone, and the individual tends to feel mentally sluggish, while too much induces anxiety and nervousness.
7. Muscle physiology – Thyroid hormones are required for skeletal muscle development but also their contraction and regeneration
8. Bone – Thyroid hormones regulate bone formation and degradation (ie bone turnover) and bone mineral density. Normal thyroid hormone levels are also essential to maintain optimal bone strength.
9. Body temperature – thyroid hormones can raise or lower body temperature. They regulate body temperature by increasing available energy in the body (so linked to energy expenditure), as well as by increasing appetite, pulse, the amount of oxygen delivered to different body parts, and fat buildup.
10. Also, thyroid hormones work together with the nervous system in order to maintain body temperature.

(18:49)

Thyroid Test Reference ranges:

STANDARD RANGES OF THYROID HORMONES:

TSH: 0.45 – 4.5 µIU/mL

FreeT4: 0.82-1.77 ng/dL

FreeT3: 2.0-4.4 pg/mL

These are the standard ranges utilized by general medical bodies, however as Practitioners working within the Functional Medicine approach to health, we prefer to focus on optimal levels, which are:

FUNCTIONAL THYROID HORMONE RANGES:

TSH: 1.0-2.0 µIU/mL

FreeT4: 1.45-1.77

FreeT3: 3.4-4.2

Reverse T3: 9.2-24.1 ng/dL  (rT3 is the inactive form of T3, but it is very rarely tested for by GP or in hospitals, but can help determine how much bioavailable Thyroid hormone is available).

Thyroid antithyroglobulin antibodies (TAA): Less than 20 IU/mL

Thyroid perioxidase antibody (TPO): Less than 35 IU/mL

(20:26)

Thyroid Dysfunction;

Basically, this is when the thyroid gland releases an inappropriate level of thyroid hormones; either too much (known as hyperthyroidism) or too little (known as hypothyroidism). 

There are many different causes of thyroid dysfunction including:

For Hypofunction:

• Thyroid gland failure – due to thyroid removal, radiation to thyroid for certain conditions (e.g. Graves), autoimmune destruction (i.e.Hashimoto’s Thyroiditis)
• Insufficient thyroid gland stimulation by the hypothalamus or pituitary gland
• Medications – e.g. lithium, Cold and sinus medication
• Iodine deficiency – although not common in the western world
• Other nutrient deficiencies including: iron, selenium
• This will result in insufficient thyroid hormone production and secretion
• Additionally, stress of intense training is thought to affect thyroid function too.

For Hyperfunction:

• Thyroid hyperstimulation (often caused by multinodular Goitre – hyperfunctioning nodules)
• Hyperfunctioning thyroid adenomas - benign thyroid lesions
• Subacute thyroiditis: Inflammation of the thyroid that causes the gland to "leak" excess hormones, resulting in temporary hyperthyroidism that generally lasts a few weeks but may persist for months.
• Pituitary gland malfunctions or cancerous growths in the thyroid gland: Although rare, hyperthyroidism can also develop from these causes.
• Hypothyroid medication – ie. too high a dose of levothyroxine – medication needs to be monitored closely to prevent this occurring. 
• Other medication: e.g. amiodarone (heart medication)

This will result in over production and secretion of thyroid hormone

Common signs and symptoms for thyroid dysfunction?

Hypersecretion of thyroid hormones:

• Weight loss (despite increased appetite)
• Palpitations
• Heat intolerance
• Insomnia
• Tremor
• Loose stools
• Muscle weakness

More severe symptoms include: a rapid heartbeat. Irregular rate and rhythm of heartbeat, fever

Hyposecretion of thyroid hormones:

• Weight gain
• Fatigue
• Muscle pain/weakness
• Low mood/depression
• Impaired sleep
• Cold intolerance
• Constipation
• Dry skin
• Hair loss

(29:21)

The impact of thyroid dysfunction on running performance:

If hypothyroidism is the concern, this may impact a runner due to:

• Bradychardia (low heart rate) leading to decreased exercise tolerance and athletic performance
• Muscle weakness - This is thought to be linked to decreased protein turnover and impaired CHO metabolism (which we mentioned earlier). 
• Poor muscle contraction/relaxation leading to poor performance, recovery and increased risk of injury – this is thought to be caused by muscle weakness. 
• Increased risk of fracture due to poor bone turnover and reduced bone mineral density
• Reduced sub-maximal exercise capacity (so, running without too much effort) – this appears to be associated with iron deficiency and its impact on thyroid function.

If hyperthyroidism is the concern, this may impact a runner due to: 

• Increased Basal Metabolic Rate – leading to heat-related illness due to increased oxygen consumption and heat production.
• This same process is also thought to possibly lead to Rhabdomyolysis (a life-threatening condition caused by muscle breakdown and muscle death) and resulting from depleted muscle energy stores……although this is rare. 
• Atrial fibrillation (rapid and irregular heart rate) and atrial flutter (a short circuit in the heart causing the upper chambers (atria) to pump very rapidly) - are a concern, especially as they could increase the risk of a stroke occurring but also because this population group may not present with an overt tachycardia (fast heartbeat) because, if well-conditioned, the would have a resting bradycardia (slow heartbeat). 
• Muscle weakness – and an overall loss of muscle mass due to muscle fibre breakdown (atrophy)
• Soft tissue – there appears to be an increased prevalence of frozen shoulder (adhesive capsulitis) in individuals with hyperthyroidism, which for a runner may lead to time away from training. 
• Increased risk of fracture – due to increased bone turnover as a result of increased osteoclast-mediated bone resorption (osteoclast breakdown bone), which is as a result of increased resorptive time and decreased mineralization time. Also, increased risk of fracture due to reduced BMD and increased risk of osteoporosis caused by compromised bone turnover.  

(36:14)

FEMALE FACTORS:

1. Women are approx. 5%-10% more likely than men to develop a thyroid condition
2. Female runners (and athletes in general) are known to be at higher risk of overtraining syndrome (a subject we have discussed in a previous episode). Now overtraining syndrome causes amenorrhea (cessation of menstruation), which is known to lead to thyroid dysfunction
3. Female athletes with hypothyroidism and accompanying menstrual irregularities could be suffering from FAT/REDs – disordered eating alongside hypothyroidism and menstrual dysfunction would help diagnosis this. This is generally driven by chronically poor energy status.

(41:23)

Nutrition interventions to support thyroid health:

To help support hypofunction:

1. Introduce sea vegetables - Examples include: dried Dulce, Nori, Wakame (Clearspring have a good range), spirulina powder, and fresh sea asparagus (Samphire). Sea vegetables are important sources of iodine, which is important for the production of T4. 
2. Lightly cook all cruciferous vegetables. Examples include: broccoli, cabbage, cauliflower, mustard greens, Brussels sprouts, kale and turnips. These vegetables contain goitrogens. Goitrogens are natural substances found in cruciferous vegetables and known to compete with iodine for uptake by the thyroid. This in turn results in a reduction of available iodine for T4 production. 
3. Increase intake of iron rich foods DAILY. Examples include: kelp, nuts/seeds, green leafy vegetables eg. Spinach, parsley, beetroot greens, Swiss chard. Iron is required in the enzyme activity of T4 production. NOTE: lightly cook or blanche vegetables before eating. They contain natural substances (phytates) known to reduce iron absorption. Additionally, soaking nuts/seeds before consumption will neutralise their phytate activity, therefore increase iron absorption. 
4. Introduce foods rich in B vitamins. They are required for the production of thyroid hormones. Examples include: wholegrains, nuts/seeds, leafy green vegetables, protein rich foods.
5. Consume vitamin C rich foods alongside iron rich foods. This helps increase the absorption of iron. Examples include: bell peppers, cruciferous vegetables (see above), watercress, strawberries, papaya.
6. Introduce foods rich in selenium - the thyroid is the organ that has the highest concentration of selenium in the body. This mineral plays a key role in the thyroid gland’s ability to produce thyroid hormone. Examples include: Brazil nuts (limit daily intake to 3), meat, fish, poultry, eggs are all good sources.

To help support hyperfunction:

With hyperfunctioning of the thyroid gland, generally intervention is necessary

BUT, there are some dietary approaches that could be introduced to help limit the effects of thyroid overstimulation including:

1. Limit caffeine intake – caffeine is a stimulant and is known to stimulate the thyroid gland 
2. Limit iodine containing foods, such as the ones we have mentioned already. Also, not so much in the UK, but in the states avoid iodised salt and any other foods fortified with iodine. Also, food preservatives may contain iodine so avoid these too. 
3. Limit selenium rich foods e.g. meat. Fish, poultry, eggs. 
4. A vegetarian/vegan diet may be supportive. One study (The Adventist Health Study-2) observed that hyperthyroid prevalence was 52% lower in vegans than in omnivores and 35% lower in vegetarians compared to omnivores suggesting that limiting meat/fish intake may be supportive in sub-clinical hyperthyroidism. 

(53:21)

Lifestyle factors to consider for Thyroid support:

• Get sufficient sleep – 7-9hrs per night
• Manage your exercise load – not too intensive
• Manage stress – this has been shown to be closely linked to thyroid function as well as adrenal function
• Limit exposure to toxins e.g. mercury in dental amalgams, which is thought to be a risk factor for autoimmune thyroiditis e.g. Hashimoto’s and food additives/preservatives

(55:37)

KEY TAKEAWAYS:

1. The thyroid is a butterfly-shaped endocrine gland that sits on the front of the neck just below your Adam’s apple and it produces and secretes two hormones: thyroxine (commonly known as T4) and triiodothyronine (known as T3).
2. Thyroid hormones have many functions but the ones that may directly or indirectly affect a runner and their running performance include: Metabolic rate energy expenditure, bone health and cardiac and muscle function.
3. Thyroid dysfunction is when the thyroid gland releases an inappropriate level of thyroid hormones…either too much (known as hyperthyroidism) or too little (hypothyroidism). 
4. Hyperthyroidism may present with symptoms including: Weight loss (despite increased appetite), Palpitations, Heat intolerance, Insomnia, Muscle weakness
5. Hyperthyroidism may present with symptoms including: Weight gain, Fatigue, Muscle pain/weakness, Low mood/depression, Hair loss
6. For a runner, thyroid dysfunction may lead to:  poor training, poor recovery from training, inability to carry out intensive training and/or long duration training, increase their risk of a stress fracture ansd muscle damage. 
7. BUT a runner can support thyroid health by introducing some nutritional and lifestyle principles into their daily life including: appropriate amounts of key nutrients such as iron, selenium and iodine, limiting intake of animal foods, limiting caffeine intake and managing stress and exercise load. 

Related Episodes:

Food For Metabolism

Bone health Part 1

Bone Health part 2

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

Typically, runners start considering nutrition when they get to half marathon distances. At this distance it’s time to time to adapt the amount of food you eat, particularly on heavy training days. In this episode we’ll talk about.

1. How YOUR nutrition needs to change as running distance increases
2. Pre, During and Post Running – what and when to eat
3. How much to eat to fuel your distance

This episode is for you if you are planning your first half marathon, or if you are an experienced half marathon runner looking to get the edge or if you are stepping up to marathon distance or indeed wanting to fuel your ongoing marathon training with great nutrition.

SHOW NOTES

 (06:00)

An overview of the main changes to nutrition as distance increases

 When you get into running half marathon and longer distances it’s time to adapt the amount of food you eat on heavy training days to ensure you are fueling your training and racing.

The main changes are:

·      How much you eat (eating enough on heavy training days),

·      The proportion of macro requirements will change

·      Learning how to strategically use slow and quick release carbohydrates is important thing to understand, to practice and fine tune

·      You will need to be more conscious of eating pre, during and post training

 (07:00)

The key reasons for adapting nutrition as distance increases are:

·      To preserve stored glucose (glycogen) - in liver and muscles, prevent using protein for energy

·      Sustain Performance

·      Provide enough energy (kcal) for training

·      Support recovery and repair

(08:33)

 One of the concepts we teach our clients is switching between different athlete plates. That particularly helps you focus on your macronutrient requirements are your training changes. As distance increases the distribution of macronutrients on plate needs to change too.

An everyday healthy food plan is adequate for up to 9-10 miles or a run lasting up to 90 minutes but when you start to increase your training runs beyond that you’ll need change your food plan on your long run training day(s).

The MAIN CHANGE on days when completing a longer endurance run is to adjust CHO content up to reflect the energy expenditure of the run – so roughly moving from ¼ plate to 1/3 plate of CHO - this would be appropriate for distances of up to 15/16 miles for longer distances we’d suggest a higher carbohydrate intake. (This will vary between individuals but gives you a rough guide)

It’s important that you maintain portions of protein or fat intake as they are required for fuel as well as muscle strength, recovery and repair following the run

Also ensure your vegetable intake is varied and eat at each meal – micronutrients are key for energy production and recovery.

 (11:31)

 Hydration – needs to increase too. Depending on temperatures and sweat rate – electrolyte drops may need to be added. It’s good to practice carrying water and hydrating for longer distances – if you’d like more insights listen to Episodes 5 Hydration and Running and E46 Does Dehydration impair exercise performance.

 (12:39)

 When we move beyond training distances of 15-16miles, macronutrient intake needs to change yet again.

Protein intake REMAINS CONSTANT, it is Carbohydrate only that increases alongside a decrease in vegetable intake. Carbohydrate intake would increase to ½ plate portion size.

Our Athlete Plate would be the Hard Training Plate – ½ plate of CHO, ¼ protein and ¼ vegetables

Hydration – again this needs to be monitored and adjusted accordingly with a focus on electrolyte balance to help prevent muscle cramps and aches that could limit performance.

 (14:07)

A recap

·      if you are training for a half marathon for your long training runs you’d be using the moderate plate on training days

·      On Half marathon race day you’d use the hard training plate to super compensate carbohydrate intake

·      If you are training for a marathon or more you’d be using the hard training plate on the days you do long training runs (e.g. 16 miles and beyond but personalised to your requirements).

·      On light training days or rest days follow everyday healthy eating principles

 (15:09)

 What would be the potential performance issues if a runner didn’t follow the adjustments to CHO we have suggested?

It’s widely recognised that Carbohydrate is one of the limiting factors in endurance running i.e. if you don’t have enough your performance will be compromised. Carbohydrate is the principle energy source BUT we have limited storage capacity (as glycogen) - 100g (400Kcal) glycogen stored in liver, 400g (1600Kcal) stored in muscle.

• CHO is digested and absorbed quickly - more quickly/efficiently than protein/fat
• We have limited storage for CHO and that’s why we need to manage top ups of CHO during longer endurance runs.
• CHO is key for optimal recovery – important if completing 2 or more exercise sessions/d OR endurance runs daily.
• Poor recovery could have a spiralling effect if not addressed eg. poor training quality, increased risk of injury, reduced performance

(17:43)

The key message is that when you are running longer distances, it's important on training days to increase your carbohydrate intake. And remember to maintain your protein intake and adjust hydration requirements. Also follow a healthy eating plan every day.

 (18:03)

 Learning how to strategically use slow and quick release carbohydrates. This is an important strategy to understand, to practice and fine tune.

Both types of carbohydrates have a place in the diet of a distance runner – it is about using them strategically …

Quick Release Carbohyrdates are simple sugars – they are digested quickly and so readily available for energy.

Examples of Quick Release Carbohydrates are:

Fruit: All fruits but especially: banana, mango, pineapple, papaya, other tropical fruits

Dried Fruit: All dried fruit but especially: medjool dates, mango

Fruit purees: mango, banana

Syrups: honey, maple, molasses

Jams (these tend to be processed)

White Grains: rice, pasta, couscous, spelt, wheat (bread/cereals)

You could use a Quick Release Carbohydrate snack Pre run if you have an hour or less before you set out.

Choose natural foods if possible. Use these foods to make running snacks.

During training you’d always be choosing Quick Release Carbohydrate but they do have a place pre and post as well.

Having a Quick Release Carbohydrate snack post run within 30 mins of completing your run is recommended for efficient glycogen repletion.

Slow-Release Carbohydrates would be described as complex carbohydrates, usually unrefined, include some fibre, the digestive process is longer and usually we recommend eating them as part of your everyday easy training plate. Eating slow-release carbs 1-2 hours before a run (alongside some protein) will help fuel you throughout a longer run

Some examples of SLOW-RELEASE Carbohydrates … they tend to fall into groups of foods e.g. WHOLEGRAINS such as rice, grains, oats, LEGUMES (beans and pulses) and ROOT VEGETABLES such as potato, sweet potato, pumpkin, squash, carrots, beetroot

(23:35)

Eating Pre Run

If you will be running for longer than 90 minutes it’s important to eat pre and during run. 

·      If you have 2hrs before a run – then choose a high protein/high CHO breakfast/meal e.g. overnight oats/porridge with nut butter or eggs with toast

·      If only 1hr available – something lighter which will be easier to digest e.g. Nutrient dense Smoothie may be good here as it is liquid therefore not so much of a strain on the digestive system, but still needs to contain a good combination of nutrients esp. CHO/PRO – e.g. Berries, flaxseed, yogurt (or kefir), oats.

·      If only 45mins available – choose a quick release carbohydrate food e.g. banana, dried fruit (medjool date), make your own energy bars

 (26:05)

Eating during a run 

·      Important to fuel regularly and practice until you find what works best for you

·      To keep your glycogen (stored energy from CHO) stores topped up it is important to introduce quick release CHO foods early in the run.

·      General advice would be to have a QR CHO food at regular intervals i.e. within 45mins-1hr of your run

·      Some runners find eating every 20mins more manageable than eating large amounts of CHO each hour. E.g. 1-2 medjool dates

·      If speed is key then a fruit puree pouch (Ella’s Kitchen) or honey pouch (Honey Stinger) per hour may be preferable.

·      Depending on your individual situation you’ll probably consume between 30g-60g per hour of quick release CHO

An elite athlete COULD consume up 90g CHO /hr but this is rare

·      Continue to eat at 45min-1hr intervals DURING the run helps maintain performance and helps prevent muscle breakdown

 (29:53)

 Post Run

Don’t neglect your post run fuelling as this will really support recovery and get you ready for your next training session … think of it in 2 parts – firstly what you eat within 30 mins of completing your run and what you do after 1-2 hours …

·      Immediately Post run – quick release CHO within 30mins e.g. honey sandwich, dried mango, banana, fruit bar (Nak’d) – if I know I have a meal planned soon after I’ll just have a teaspoon of honey

·      1-2hrs – CHO/PRO 4:1 ratio – introduce protein to help muscle recovery/repair and help prevent injury. CHO still high to replace lost glycogen stores

·      Important to keep this up for 6hrs post run THEN return to normal healthy eating

 (36:16)

How much to eat to fuel your distance.

 At Runners Health Hub we focus on using athletes’ plates to explain how much of each macronutrient to eat at each meal, so we have EASY TRAINING/MODERATE TRAINING/HARD TRAINING plate but sometimes it is useful to have insights into detail around how much specifically of each macronutrient to consume in relationship to body composition.

Guidance is given based on g per kg of body weight per day

CARBOHYDRATE – will fluctuate. Wide range as it will depend on running time/distance and personal goals. Sometimes may go as low as 3g/Kg BW/d – generally during rest/time away from training, weight/fat loss. For long endurance runs – approx 6-7g/Kg BW/d unless body composition is a focus then 5g/Kg BW/d would be more suitable. This may need to be adapted depending on individual needs. 12g/KgBW/d is generally reserved for highly trained professional/elite runners.

PROTEIN – needs to remain constant – at least 1.2g/Kg BW/d – will depend on individual goals e.g. body composition, muscle building, muscle repair. It is thought that novice runners may require higher amounts e.g. 1.6g/Kg BW/d and potentially older runners too as we naturally lose muscle mass as we age. Sometimes hear of individuals going as high as 2g/Kg, however it tends to be strength athletes. Runners need to be lean, not bulky.

FAT -1g/Kg BW/d for maintaining body composition. 0.5g/Kg BW/d if weight/fat loss required

Food choices tend not to change i.e. we should be focusing on healthy, unprocessed whole foods whatever distance we are running the main difference is that portion sizes will be bigger and our overall intake of food will increase due to that plus our pre/during/post foods/snacks.

 (43:28)

Putting it all into practice

 The first step is to get organised, particularly if you’ve never really thought much about pre/during/post fuelling.

·      Get the foods/snacks you’d like to try – buy them, have them ready to use and then plan out the days you’ll be doing your long training runs.

·      Writing your plan on paper, work out what time you plan to start your run and what time you expect to complete it.

·      Jot down how that fits into your day and usual meal times – that guides yoy into deciding what and when to eat before/during and after. It takes a bit of thought but when you’ve done it a few times you’ll make the right choices naturally.

·      Keep it really simple to begin with start with foods you know you like and that your digestion likes too!

·      You could also build up week by week so start with pre fueling, then post fueling as those are easiest then practice eating during training.

·      Gradually your body will adapt, and you’ll start to notice some improvements in how your energy levels are during and after training sessions and that your recovery is improved.

·      You could start introducing these foods on shorter runs for a period of time to help your body adjust

·      If you run early in the morning, make breakfast the night before, eat it as soon as you waken then go and get ready to give time to digest before heading out

·      Plan your hydration in the same way that you would your nutrition. Think about where you will run…will there be water fountains on route? if not, how much do you need to carry with you? Does this mean investing in a camelbak?

·      Also, something to note is that the digestive system changes the longer you run.ie what it can tolerate and what it is willing to receive changes. You may be ok with sweet foods early in a run, but prefer something more savoury or liquid later in the run…it’s worth bearing in mind and noting how you feel and how you react to foods as your run progresses.

(51:38)

Karen’s approach to fuelling for an 18-mile training run

 (57:02)

Tips for fuelling later in the day

 If you are running after work, say early evening, make sure you have a satisfying lunch and a carb/protein snack 2 hours before your run or a QR snack 1 hour before and remember to take your “during run” snacks with you. Remember don’t run on empty – you will be under fuelled.

 (59:09)

 Key Take Aways

 1.    As your running distance INCREASES macronutrient intake must do so too – especially carbohydrates

2.    Slow release and quick release CHO have a place in an endurance runner’s diet … however need to be used STRATEGICALLY – pre, during and post training

3.    A distance runner must eat BEFORE, DURING and AFTER an endurance run

4.    How MUCH to eat will depend on the runner’s goals

5.    g/Kg BW can be used to work out YOUR macronutrient needs related to your goals/body composition and life stage

·      CARBOHYDRATE - 5-12g/Kg BW (body weight)/d

·      PROTEIN - 1.2-1.6g/Kg BW/d

·      FAT - 0.5-1g/Kg BW/d

6.    Use Moderate or Hard Training Athlete Plate Guidance for days when scheduling longer distance runs and use Easy Training/Everyday Healthy Eating Athlete Plate for Rest days or Easy Training Days

7.    PRACTICE! PRACTICE! PRACTICE!

 Related Topics:

Nutrient Timing

Food For During Training

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