She Runs Eats Performs

Doping and Running

Introduction:

Doping in Running is a controversial subject, but an important one to discuss. The World Anti-Doping Agency (WADA) works tirelessly to stamp out doping in the hope of achieving fair play in sport and achieving their “play true” core value. So, in this episode the aim is to inform you of the good work they are doing…but also for you to think about “Does this affect me?” Possibly not, but if you are a Club Runner with aspirations to achieve more…then maybe YES. Or maybe you know of someone who is an aspiring runner so with this information you can inform them of the risks from consuming supplements and medications. So, open for discussion is:

• WADA and its affiliated organisations
• The various substances and supplements on the banned list
• How to avoid the risk of consuming any banned substances 

SHOW NOTES

(07:50)

The Tokyo Olympics are upon us, so random drug testing will be carried out on some athletes. BUT, have you ever considered how these tests are completed?

Basically, there are two types of testing: 

• In-Competition Testing 
• Out-of-Competition Testing. 

In-Competition Testing refers to the period commencing at 11:59 p.m. on the day before a competition and finishing after the end of the competition and the sample collection process linked to that particular competition. 

Out-of-Competition Testing takes place at any time outside the In-Competition period.

The procedure includes a urine and/or blood sample collected from an athlete. The athlete collects the urine sample himself/herself, however, to ensure there is no dishonest practice, a specialist (known as a Doping Control Officer (DCO)) of the same gender as the athlete is present during the sample collection.

Blood samples are taken by a specialist known as a Blood Collection Officer (BCO) who is a specially-trained professional and holds a medical license.

A “chaperone” will notify an athlete who is selected for testing for doping and will monitor all activities undertaken by the athlete until the sample collection process is completed.  

(12:31)

WADA was established in 1999 following the doping events of the Tour de France in 1998. Here are some facts about WADA:

• It is an international independent agency composed and funded equally by the sport movement and governments of the world. 
• Its key activities include: scientific research, education, development of anti-doping capacities, monitoring of the World Anti-Doping Code (Code) – the document that harmonises anti-doping policies in all sports and all countries.
• The International Olympic Committee (IOC) held a World Conference on Doping in 1999, which led to WADA being formed
• Headquarters are based in Montreal in Canada
• The European arm of WADA is situated in Lausanne
• They were operational for the Games in Sydney in 2000 

Their mission “is to lead a collaborative worldwide movement for doping-free sport” 

(17:10)

So who is bound by the anti-doping code established by WADA? 

to date there are approximately 700 sport organisations who have accepted the World Anti-Doping Code. These organisations include the: 

• International Olympic Committee (IOC)
• International Paralympic Committee (IPC)
• International Federations (IFs) (including all IOC-recognised IFs)
• National Olympic and Paralympic Committees
• National and Regional Anti-Doping Organisations (NADOs and RADOs)

All signatories who are bound by the anti-doping code are required to undertake three steps in order to be fully compliant with the Code: 

• Acceptance
• Implementation
• Enforcement

So, ALL elite and professional athletes and runners are be bound by WADAs anti anti-doping code. BUT all athletes/runners registered with England Athletics COULD also be open to anti-doping testing as they are linked to UKAD, which is the national anti-doping agency.  

(25:27)

The list of substances currently banned by WADA is comprehensive and varied. The complete list can be found at www.wada-ama.org  but here are some of the key ones:

Diuretics: e.g. Furosamide, Spironolactone

Hormones: e.g. oestrogen linked hormones such as: tamoxifen. Also, metabolic modulators such as insulin 

Anabolic agents: mostly androgenic steroids that are testosterone based e.g. epitestosterone

Growth Factors: e.g. growth hormone releasing hormone, insulin-like growth factor

Stimulants e.g. cocaine. Actually, currently caffeine and nicotine are on the 2021 monitoring programme….so could be banned in the future. 

Narcotics: e.g. morphine and methadone

Cannabinoids such as cannabis, however cannabidiol (CBD….which is very popular at the moment) is NOT on the banned list 

Glucocorticoids: (certain steroids) e.g. hydrocortisone

(31:31)

FEMALE FACTORS:

1. Women tend to more frequently self-administer medicines and/or nutritional supplements than men. 
2. This tends to be as a result of women being more prone to injury than men, which we have mentioned previously. 
3. Also, it is thought that women are more likely to recognise and voice the symptoms of any health issues therefore would potentially use medications/supplements more

(37:55)

So, how could a runner prevent the risk of inadvertently taking a banned substance? Well, using supplements with Informed Sport (IS) certification is the gold standard approach. Here are some facts about IS:

• It provides a global testing and certification programme for sports and nutritional supplements
• Using supplements that have gone through IS batch testing procedures is the only way of guaranteeing the products are safe to take for training and competition. 
• Supplement products are tested by LGC’s (Informed Sport is part of the LGC Group) world-class anti-doping laboratory for contamination against a broad range of banned substances in sport using methods that are accredited. 
• They implement a step-by-step process to ensure that the highest level of batch testing is reached and only then is the product accepted for certification. 
• Even once certification has been awarded, they continue to blind test samples to safeguard against any banned substances. 
• The full list of certified supplement products can be found on the IS website: https://sport.wetestyoutrust.com

(41:25)

So, WHICH products do contain the IS certification logo? The list is vast, but some that most people may have heard of include:

• Get Buzzing
• Veloforte 
• Elete hydration 
• Minami Nutrition 
• Beet It

BUT not all of these brands products are IS certified, just some of them. So it is important to check for the certification label on the product. 

(46:49)

KEY TAKEAWAYS:

1) WADA – (World Anti-Doping Agency) was set up in 1999 following the doping events of the TdeF in the summer of 1998

2) It is their mission “…to lead a collaborative worldwide movement for doping-free sport”

3) ALL athletes at elite and professional level MUST abide by the anti-doping code established by WADA

4) BUT…this is not necessarily the case for amateur runners. Runners at Club level may, in theory anyway, be randomly tested, however weekend warriors and social runners do not need to worry

5) There are many substances contained within the banned list and are divided into 3 categories:

·       Prohibited at ALL times

·       Prohibited in Competition

·       Prohibited in particular sports

6) Remember that nutritional supplements COULD be contaminated with a banned substance so, if you need to avoid these substances, choose products with Informed Sport Certification.

7) Some well-known brands with Informed Sport Certification (for some of their products anyway) include:

·       Beet-It

·       Better You

·       Biocare

·       Veloforte

·       Minami Nutrition

8) Finally, remember that NSAIDs and paracetamol (amongst others) are NOT on the banned list, however have side effects from chronic use that may affect general health and running performance so try to keep their use to a minimum. 

Related Topics:

Running With Painkillers

Energy Bars Gels and Protein Powders

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 

An Introduction to Smoothies.

Smoothies are an easy way to enjoy great nutrition and often people don’t know how to make a good homemade smoothie. A nutrient dense smoothie eaten strategically may be used by a runner to fuel pre and post running and recovery, both from training and from injury. We will talk about:

1.    How adding Smoothies into your food plan may support you as a runner

2.    How to make a smoothie – share all our practical tips

3.    Give some ideas for therapeutic smoothies – so combinations to help particular health or performance concerns

SHOW NOTES

(05:34)

An overview of using smoothies in your food plan based on a 2018 Australian Study, Smoothies: Exploring the Attitudes, Beliefs and Behaviours of Consumers and Non-Consumers.

The researchers say;

·      Smoothies appear to play a positive role in the diet of some individuals; promoting increased consumption of core foods (e.g. fruit, vegetables and dairy products).

·      However, smoothies may also contain discretionary ingredients that could promote increased calorie intake, especially if they are consumed as snacks and subsequent compensatory dietary behaviours are not employed.

·      With overweight/obesity remaining a major public health issue, understanding how popular snack foods and beverages (such as smoothies) contribute to caloric intake and influence broader dietary behaviours is important.

We say:

·      Important to know what ingredients in smoothie and energy value and Glycaemic Load

·      Smoothies are Energy Dense – so consider them as part of your food plan i.e. total dietary intake (nutrient status and calories -not as discretionary foods or drinks)

·      Help you consume recommended amounts of Fruits and Vegetables

·      Including protein and fibre elements will help with satiety – keeping you full (interestingly in the Australian study participants perceived smoothies as drinks not food so people thought they would quench thirst not relieve hunger) 

(11:46)

Could a smoothie be eaten as part of refueling nutrition on an ultrarun (if a runner didn’t have to carry their own food)?

We look at one study about: Contribution of Solid Food to Achieve Individual Nutritional Requirement during a Continuous 438 km Mountain Ultramarathon in Female Athlete – which was looking at effect of multi-day continuous endurance exercise on blood glucose control and appropriate intake of food and drink in a female athlete.

Conclusion: Carbohydrate, protein, and fat intake from solid foods contributed to maintaining a fast pace with a steady, mild rise in blood glucose levels compared with liquids and gels when female runner completed a multi-day continuous ultramarathon with little sleep.

The foods mentioned in the study were: sports drinks (isotonic and hypertonic formulas), cola, gels, milk product, tea, soup, other liquids (all other drinks consumed), fruits, sweets, bars, noodles, bread, rice products, wheat products, powder, and other solids (all other products consumed).

Smoothies or Shakes aren’t mentioned but it made us wonder if they would be appropriate?

We think it would be an easy way of getting fast release CHO into the body very quickly as less digestion and assimilation is required. Carrying food in smoothie/liquid form on an ultra may increase weight significantly though. BUT if you have a support team i.e. friends and family…you could get them to meet you at strategic points where you could consume the smoothie and then be off again. Just our personal thoughts.

Other benefits of eating smoothies for runners include:

·      A way of fuelling pre and post run training

·      Can be used as a meal replacement or a snack to help you meet your energy/nutrition targets

·      Easy to digest

·      If you add protein can help with muscle building

·      Using the right ingredients can be Supportive to health conditions/healing injuries/anti inflammatory

(17:15)

How to make a smoothie – we share our practical tips

 Equipment – we discuss using jug and cup blenders

You’ll need a blender – ideally a jug blender or perhaps a nutri-bullet type although you may start off using a hand held blender stick. The jug type is great to pour from and you can make more than one portion size whilst the nutri-bullet type is great as you use the cup for blending the ingredients and then you can screw on a lid and travel with it to eat/drink later.

 The main benefits of investing in a more expensive blender is that you will get speed and also the ability to blend frozen fruits/veggies/ice and more solid ingredients. Speed is always important if you like to blend and go – ultimate fast food!

You may wish to use an airtight flask if you’re carrying your smoothie – some flasks will help keep smoothie chilled which may make it more palatable especially if you are eating it a while after you have made it.

(21:29)

Why you should eat your smoothie rather than drinking it!

 A smoothie is regarded as a meal replacement or a snack replacement – it’s FOOD and whilst it’s blended so easy to digest, it’s advisable to sip it slowly, and swill a mouthful before swallowing – both will allow digestive enzymes to do their work in helping to break down nutrients so we may digest and absorb optimally. So, our tip is don’t GULP or rush through your smoothie! 

(23:06)

Which ingredients to include in a smoothie and getting the proportions right.

 We suggest PLATE balance in a glass – you’d include protein, fat, carbohydrate and vegetables including a liquid base.

Combination of Ingredients and Proportions

Ideally for one serving:

·      2 cups of VEGETABLES e.g., spinach, watercress, salad leaves, celery, cucumber, courgette, beetroot, carrots, kale

·      ½ - 1 cup of FRUIT e.g., apples, pears, orange, grapefruit, berries, melon, mango, peaches, pineapple, banana – choose ½ cup if you are focusing on body composition/weight management – FRUIT will provide CHO – you may combine a few fruits if you prefer. You may wish to add OATS which will also increase CHO content

·      PROTEIN e.g., protein powder - a portion is usually 20-25g protein, silken tofu blends really well, KEFFIR is rich in protein (dairy or non-dairy milk fermented drink), Yoghurt, Nuts/Seeds/nut butter – will add a combination of protein and fat. Adding cooked chickpeas or cannellini beans will also give you protein and fibre and add some bulk to your smoothie

·      FAT – adding a small amount of healthy fat to your daily food plan is important for good health – you may be getting your daily fat requirement in other meals but if not you may wish to consider adding avocado or coconut oil or nuts/seeds. I often add chia seeds and ground flaxseed which are good sources of anti-inflammatory omega 3 fatty acids

·      BASE LIQUID – lots to choose from – nut milks, coconut milk, coconut water, vegetable juice (avoid fruit juice but could use a small amount for taste), chilled herbal tea, OR WATER – I tend not to use water just because of TASTE – often beginners at making smoothies get “put off” when they use water as it dilutes the TASTE – for one portion probably looking at 100-200ml of liquid

EASY MEAL REPLACEMENT RECIPE = 2 cups of veggies + ½ -1 cup fruit + 1 portion protein + 100-200ml of liquid

 However, if you were making a smoothie as a pre run snack you may need to focus on quick release CHO fruits in a higher proportion and skip the protein – we’ll talk more about using smoothies for pre and post training later.

Often people will totally focus on FRUIT and LIQUID. The danger with that is that it may be HIGH in sugar/carbohydrate, all be it natural sugars, but that may be too much sugar and may lead to blood sugar imbalance, promote weight gain, contribute to Insulin Resistance and Type 2 Diabetes and metabolic health diseases.

Adding veggies to your smoothie is a great way to add fibre and keep you full for longer and adding PROTEIN helps also with satiation and helps you get your protein target in your daily meal plan.

So, following the proportions we suggest helps you get a balanced smoothie.

(33:25)

Getting the taste and consistency right for your smoothie preferences

TASTE and CONSISTENCY is about personal preference, we suggest you taste test a sip, and if you’d like your smoothie thicker or thinner adjust it, and if you feel the taste is bland add something to pep it up.

We like ginger, turmeric or cinnamon, and citrus like lemon or lime, or fresh herbs like mint. Cacao for a chocolately flavour.

The base liquid is the thing that’ll really help with taste. Aileen uses a green juice or 50:50 nut milk: water. Sometimes a small amount of sweeter fruits can help e.g. a ¼ banana or a small portion of pineapple or mango.

(35:51

Smoothie Essentials – what to keep in your larder and freezer to make a great smoothie so you can easily make a sweet or savoury smoothie at any time!

·      A natural unsweetened/unflavoured protein powder

·      A range of frozen fruit in the freezer – cherries, summer berries, mango and pineapple chunks bananas in quarters

·      frozen ginger or fresh

 ·      lemons/fresh ginger/cucumbers/celery and spinach in the fridge

·      non-dairy milks and coconut water

(37:06)

 Freezer Food Prep Tips

 Many of the supermarkets sell FROZEN SMOOTHIE PACKS which include a mix of fruits and sometimes veggies like avocado and spinach – they make a good smoothie base, all you have to do is take your portion out and then you can add the other ingredients.

If you have a robust blender you may be able to blend frozen fruits and veggies. An added bonus is that your smoothie will be chilled from the frozen fruits/veggies.

You may wish to make your own SMOOTHIE POUCHES for the freezer and then freezer add liquid and blend, or blend and freeze your smoothie liquid and store in a beaker in the freezer then take with you and defrost on the go. Both options work well if you like to batch food prep.

(39:03) 

Our GO TO Smoothie Recipes – personal favourites

 Karen’s Banana Berry Smoothie 

“Mine is VERY simple. I have a banana or some berries, a protein powder and almond or coconut milk and that is it…Oh, on occasion I may have avocado or spinach, but it is rare. I tend to only have smoothies around my training, hence the bananas and Protein Powder”

Aileen’s Green Mango Smoothie

“Made with protein powder, frozen mango chunks, spinach and almond milk. Super easy, I always have ingredients in the kitchen so it’s an easy favourite ….

If I have a bit more time, I’ll make a green juice with cucumber, celery, lemon and ginger as my liquid, then I’ll add avocado, green leaves, green frozen peas, pomegranate seeds and a scoop of protein powder – really zingy taste and the avocado makes it silky smooth”

 42:25)

When buying a pre-made fresh smoothie in a shop or café – remember to check out the ingredients!

There are many “fresh pre-made smoothies” or made for you smoothies available in shops or cafes – it’s always best to check the labels or ingredients on menus so you know what you’re getting – often they are too sweet and not balanced.

 (46:14)

Pre and Post Fueling and Therapeutic Smoothies to support recovery and health conditions 

PRE-RUN FUELLING

Ideally you should be including quick release carbohydrates in the 30-60 minutes before a run and also you would not wish the smoothie to be too high in fibre as this may be difficult to digest prior to running. One of our favourite pre run recipes is:

Banana Berry (Pre Run)

• 1 banana
• 1/2 cup fresh or frozen blueberries
• 1/2 cup natural unsweetened yogurt
• 1/2 to 1 cup almond milk
• 1 teaspoon of honey

Beetroot and Coconut

·      1 small raw beetroot chopped

·      1 small apple or ½ cup fresh or frozen pineapple

·      ½-1 cup coconut milk

·      1 teaspoon of honey

POST RUN RECOVERY

Post run our aim is to replenish glycogen and electrolytes, ideally taking nutrition on board within 30 minutes of completing run.

Watermelon Recovery (Post Run within 30 minutes)

• 2 cups chopped watermelon
• 1/2 cup kefir or natural unsweetened yogurt
• 1 cup coconut water
• 1 teaspoon of honey

Pina Colada Calmer (Anti-Inflammatory Post Run within 30 minutes)

·      1 cup fresh or frozen pineapple

·      1 small banana

·      1/2 cup spinach

·      1-2 cups almond milk

·      1 tablespoon chia seeds

·      1 teaspoon ground turmeric

·      ¼ teaspoon ground cinnamon

·      ¼ teaspoon ground ginger

TIP: If you want to have this smoothie later i.e. not as your immediate post run QR CHO snack - it would be a good idea to add some protein to get a balance of Carbohydrate:Protein for optimal recovery

Therapeutic Recipes

Using a smoothie to support bone health or tissue health would be a great support when recovering from an injury – the anti-inflammatory Pina Colada Calmer would be good or for …

BONE HEALTH

Calcium, Vitamin K, magnesium and Potassium are all vital for bone health

Bone Builder Smoothie

·      1 cup spinach/kale (Calcium, Magnesium and Vit K)

·      ¼ cup Cashews or Almonds (Magnesium)

·      ¼-1/2 cup papaya or banana (Potassium)

·      ¼ Avocado

·      1-2 cups of non-dairy milk or coconut water

TISSUE HEALING

Runners are at risk of soft tissue injury affecting our muscles, ligaments and tendons……and recovery can be slow … we talked about this in Episode 26 Nutrition for Soft Tissue Injury  

There are 3 phases to support when supporting tissue healing

1.    In phase 1, nutrition is important in helping prevent chronic inflammation setting in. But, this said, the ACUTE inflammatory cascade is IMPORTANT in the overall healing process. So, including ingredients rich in Magnesium (dark green leafy vegetables), Bromelain (enzymes found in papaya and pineapple) and anti – inflammatory agents such as curcumin (turmeric) and gingerol (from ginger). 

2.    In phase 2 swift introduction of specific nutrients may help minimise scar tissue. This in turn may help reduce the risk of re-injury and/or tissue degeneration. Focusing on building collagen will support this phase (nutrients such Vitamin C, manganese, and continuing to manage inflammation with nutrients such as omega 3 fatty acids and protein to help build and repair.

• Vitamin C is important in the regulation of collagen synthesis e.g., red bell peppers, cruciferous vegetables like broccoli and kale and variety of berries
• Manganese activates collagen-producing enzymes and is also known to protect collagen from damage e.g. nuts and seeds
• Omega 3 will help in the continuation of inflammation reduction, and supports laying down of collagen in soft tissue. For smoothies add ground flax seed or walnuts
• Protein is important for enhancing wound healing, consider a whey protein powder as it is rich in the amino acid glutamine, which is needed for collagen production.
• Zinc – low levels is thought to delay wound healing

3.    Phase 3 nutrition is about building on the nutrition introduced in phases 1 and 2 to attain/maintain tissue health so you can return to your running whilst minimising the chances of re-injury. 

(59:36)

KEY TAKE AWAYS

1.    Smoothies may be a good addition to a runners food plan so long as they are 

• Nutrient dense and made of natural ingredients
• Have a balance of Macro and Micro Nutrients in line with plate balance concepts or training strategy

2.    Making a smoothie can be a time saver and may be used as a meal replacement, addition or as a snack – remember to consider the energy (calorific value of a smoothie) within your overall energy requirements 

3.    Be prepared – all you need is a blender and some everyday ingredients in your store cupboard and freezer

4.    Smoothies are great to take to work or travel with if you prepare in advance

5.    Experiment with recipes and create your own favourite GO TO Smoothie recipes and taste test and adjust to get it right for you

6.    Smoothies can be designed for pre and post fueling, for meal replacements and to support recovery from injury 

7.    As nutritionists we’d look at your WHOLE FOOD PLAN and add some therapeutic supplements for injury recovery process. Including a nutrient dense smoothie perhaps with additional supplements included is a great way to support your healing process

Related Topics:

Nutrition For Soft Tissue Injury

Nutrition Basics For ALL...

Designing Your Personalised Nutritional Blueprint

Having a foundational everyday nutrition plan supports general good health and energy and to some degree will protect from ill health and developing chronic diseases.

However GOOD Health is not OPTIMAL health and doesn’t always deliver PEAK PERFORMANCE.

As nutritionists utilising the functional medicine, we consider every individual to be unique and recommend personalised nutrition and lifestyle plans rather than a ‘one size fits all’ approach.

You have individual requirements for nutrients based on your genetic make-up, your environment and your lifestyle. Equally important is to consider how your body systems are functioning to enable you to get the best from your food.

As part of our Healthy Woman Healthy Runner METHOD we use a Personalised Nutritional Blueprint as a point of reference document so our clients always know what, when and how much to eat for your personal health and running goals …. and it’s a document you can update every few months, so you are always adapting your blueprint to meet your current goals. In this episode we are sharing how we use this tool to support personalised nutrition plans.

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

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

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SHOW NOTES

(04:14)

An overview of our Healthy Woman Healthy Runner METHOD

Healthy Woman Healthy Runner follows a step-by-step approach, basically we walk you through a process which focusses:

·     Set YOUR health and running goals

·     Focus on YOUR optimal body composition and energy levels with foundational nutrition

·     Reset and balance YOUR hormones

·     Work out what YOU require for recovery and recharging energy

·     Finally, we help you create an eating plan to support YOUR Running Results

·     All the steps layer and complement each other to help you reach your Healthy Woman Healthy Runner goals

Foundational nutrition is key, the BLUEPRINT is a document which adapts broad concepts and advice to take account of an individual’s specific requirements to support their individual body composition goals, plus adding in therapeutic foods choices to support health conditions and injury healing or prevention, and also adapting macros and energy requirement for training, exercise and activity levels. All of which is to help shape up, balance female hormones, feel energetic and give you a nutrition edge for great running performance.

(09:37)

Key information required to create and design a personalised nutrition blueprint

·     Current health status (including underlying health conditions or medical diagnosis),

·     Body composition – is it healthy, is it supporting your running goals and life stage?

·     What is their your stage – teenage, menstrual, peri menopuasal, menopausal, post menopausal?

·     How are you feeling now? What would you like to change or improve?

·     Do you have any current or past injuries?

·     What is your current run training plan and other exercise plans.

·     What do you have successfully in place from a nutrition and lifestyle point of view?

·     Do you have any life challenges to consider?

·     Health and running goals – what are you aspiring to achieve and enjoy?

(13:54)

 Information recorded on a Healthy Woman Healthy Runner Nutrition Blueprint includes:

 HOW MUCH TO EAT – foundations

·     your MACRO requirements based on your body composition

·     your ENERGY intake requirements (based on your body composition and activity levels – training days and rest days) calories/athlete plates/portion sizes

 WHEN TO EAT – to support blood sugar balance (energy, stress and female hormones, body composition) and fuelling training

THERAPEUTIC FOODS for female health and other health conditions

SPORTS SPECIFIC FOOD requirements for your weekly run training plan.

(17:37)

Running for Results - We are thinking about PB? Distance? Speed? Endurance, Energy and Recovery

It’s time to optimise your running results using nutrition as your secret tool to give you the edge!

All the nutritional foundations are in place and it’s time to fine tune your food plan and add in sports specific nutrition for your current running plan or as you progress through to your next level training.

Specific Nutrition for your running goals and training plan will include:

·     Macronutrient requirements for the training level you are working at it may be that on heavy training days we suggest you adjust your carbohydrate intake overall or just on specific training days

·     We will adjust your ENERGY REQUIREMENTS (that means how much food you are required to eat- calories) based on your current body composition and current energy expenditure. Again, this may be overall or on specific training days

·     We’ll suggest athlete plate balance specific to your training days alongside nutrient timing pre, during and post training and racing

·     We coach clients through designing eating plans for the different types of training days they have

On the blueprint document we detail MACRO and ENERGY REQUIREMENTS for a REST DAY, an EASY TRAINING DAY, A MODERATE Training DAY and a HARD TRAINING DAY.

(20:28)

It’s important balance your energy intake with your energy output

Your macronutrient requirements are key for performance, body composition and recovery and injury prevention and healing – so getting it right for every phase of your training will give you an edge. ALSO Eating ENOUGH for your training is an art, a skill, and vital to fuel your training especially as your distances and endurance intensities increase.

 Learning how to adapt your energy intake for different levels of training and racing will help you achieve optimal results and will also protect against RED-S Relative Energy Deficiency in Sport. Having a Personalised Nutrition Blueprint will help you do all of this is a simple way.

 (21:59)

 Key Takeaways 

1.   Everyday Nutrition will promote good health, fuel easy training and may protect against developing ill health and chronic health disorders.

2.   Personalised Nutrition promotes OPTIMAL health and underpins PEAK PERFORMANCE.

3.   Designing your Personal Nutrition Blueprint will give you a POINT OF REFERENCE DOCUMENT so you’ll always know what, when and how much to eat for your personal health and running goals …

4.   The key information recorded on Personal Nutrition Blueprint includes:

Health and Running Status and Health and Running Goals

HOW MUCH and WHEN to eat based on your body composition and energy requirements for everyday nutrition and easy training based on your body composition targets

Foods to support specific health goals

HOW MUCH to eat, WHAT to eat AND WHEN to eat to support specific running goals and training

Related Topics:

Healthy Woman Healthy Runner Collection

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 

Ouch....Shin Splints!

Have you ever suffered from shin splints? If so, you will know how painful and debilitating they can be. It is a condition that probably many of you can identify with, but maybe know very little about.  Maybe you have never experienced them, which is great because you don’t want to!! 

In this episode we define shin splints to give you a better understanding of the condition and then discuss the potential risk factors for their development. We also look at some nutritional and lifestyle changes you could make to help prevent the development of this condition…be it for the first time or them occurring AGAIN!! 

SHOW NOTES

(03:10)

Defining shin splints:

The medical term for shin splints is Medial Tibial Stress Syndrome (the Tibia being what is commonly known as the shin bone) and the American Medical Association defines them as: ‘Pain and discomfort in the leg from repetitive running on hard surfaces or forcible, excessive use of the foot flexors (which are the muscles located along the top of the foot stretching down towards the toes). They are thought to be exercise-induced and cause pain along what is known as the posteromedial tibial border (pain being felt on the inside of the shin at the lower end ie towards the foot). They are thought to be caused by repetitive loading stress during running and jumping and provoked on pressing over a length of around 5 centimetres. 

(09:29)

Pain is the principle symptom of Shin Splints, but there are others including:

• Oedema (fluid collecting around the painful area)
• Tenderness of area when pressure applied

Just to highlight here: if shin splints are not acknowledged and addressed, they might lead to a stress fracture of the tibia, and once a stress fracture occurs, it could mean significant more time for recovery and time away from running. 

BUT, remember shin pain doesn’t always mean shin splints, there are many other conditions that may cause shin pain including:

• Sciatica – referred pain
• Deep vein thrombosis – medical intervention would be imperative here
• Muscle strain
• An infection
• Trapped nerve

So have any shin pain the pain checked out to determine the true cause. 

(15:23)

There are many risk factors for shin splints, some of which are within our control, and others that are outside of our control. 

Some of the non-modifiable risk factors (ie outside of our control) include:

1. Age - older runners thought to be more susceptible
2. Sex – more prevalent in women
3. Height
4. Hyperpronation – inwards or outwards
5. Navicular drop – linked to foot arch height and foot pronation.  It is suggested that a navicular drop greater than 10 mm nearly doubles the likelihood of developing MTSS. This increased arch height may result in reduced absorption of ground forces. Also, individuals with an increased navicular drop are at higher risk of MTSS because there is a decrease in tibial rotation, which is thought to be an important factor in absorbing impact forces.
6. Joint laxity – loose joints
7. Strength of and balance between flexors and extensors of the foot

(22:31)

Some of the modifiable risk factors ie ones within our control therefore could be changed include:

1. Weight – overweight/obese – During running, the tibia bends and bows as a response to activity, which causes microtrauma. This is ok and natural and is necessary to strengthen, build, and adapt the bone.  BUT where an individual is overweight or obese the load may exceed the micro-trauma threshold of the tibia resulting in shin splints. 
2. Body fat – high fat to muscle ratio
3. Fitness level – beginners more prone
4. Sports-related factors – running too fast for your potential, making training errors, increase in training (distance/intensity/duration)
5. Type of running e.g. hill running
6. Running terrain e.g. road running
7. Diet – optimal and anti-inflammatory approach

(31:29)

FEMALE FACTORS:

1. Women experiencing more hormonal fluctuations 
2. Women experiencing more biomechanical abnormalities. 
3. Different running kinematics (effects on joints of running – esp ankle/knee/hip)
4. Female nutrition is also thought to be linked to an increase in prevalence possibly due to the fact that more females tend to suffer from disordered eating and eating disorders….although this was not confirmed in any of the literature I read. 
5. Women may be more prone to overstriding – especially if training with men – this was suggested in a study looking at naval recruits where the women and men train together.   

(37:05)

Thinking about some nutrition and lifestyle factors to help prevent shin splints occurring.

Lifestyle Factors to consider include:

1. Foot and gait analysis - as a preventative measure. Many specialist running shops will complete gait analysis, which will help you choose the correct running shoes for your running style e.g. if you overpronate inwards or outwards 
2. Choose running shoes appropriate for your running terrain e.g. road running, trail running …do you run mostly on road? On trails? On rocky ground? On sand maybe if you live by the sea? The appropriate running shoe could be supportive of your running mechanics 
3. If you run on different surfaces -swap your shoes to support the terrain
4. Body composition: Aim to achieve, an appropriate weight for your height 

Nutritional factors to consider include:

1. Energy availability -ensuring you eat appropriately for your training load
2. Optimal Vitamin D intake – insufficiently is linked to: increased bone turnover, potential accelerated bone loss, and increased fracture risk as well as increased risk of shin splints occurring 
3. Optimal Calcium intake – for bone health. Vitamin D is required for optimal absorption, and utilisation of calcium, so if vitamin D levels are compromised, so will calcium levels be limited. It is really important to have those two in balance and at optimal levels.
4. Anti-inflammatory diet – Mediterranean style of eating is the gold standard anti-inflammatory food plan. 
5. Including anti-inflammatory nutrients in the diet regularly e.g. 

• Essential fatty acids (predominantly found in oily fish)
• Curcumin (found in turmeric) 
• Gingerol (found in fresh ginger)
• Bromelain (an enzyme found in pineapple)

(51:51)

KEY TAKEAWAYS:

1. The medical term for shin splints is Medial Tibial Stress Syndrome). They are thought to be exercise-induced and cause pain along what is known as the posteromedial tibial border (pain being felt on the inside of the shin at the lower end towards the foot)
2. Between 13.6% to 20% of runners are thought to experience shin splints at some point and it is thought to be more prevalent in middle to long distance runners as well as sprinters,
3. Pain is the key symptom. Initially being felt at the beginning of the run and disappearing as the run progresses, but then reappearing following exercise. 
4. BUT….as the shin splints worsen the pain persists DURUNG the run AND for several hours afterwards. 
5. If left unaddressed and untreated shin splints could develop into a stress fracture
6. There are many risk factors for the development of shin splints, some of which are within our control and others which are outside our control
7. It is important to address the ones within in our control to help reduce the risk of them developing e.g. weight/body composition, gait (although this may not always be modifiable), training (too far, too fast), running terrain (sand, trails)
8. Females are at increased risk of developing shin splints, although the reason for this has not been fully determined
9. There are many nutritional and lifestyle factors you could consider to prevent their development e.g. an anti-inflammatory diet, optimal intake of the nutrients Calcium and Vitamin D, weight loss, foot/gait analysis.
10. Finally, remember……..if shin splints do occur they are thought to be largely benign and self-limiting

Related Episodes:  

Eating Enough to Run?

Heart Healthy Running

Endurance Running and Immune System

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com  

Food Focus on Chocolate for Runners

Everyone loves a sweet treat and runners are no exception. Our aim is to help you find a way of enjoying “dark chocolate” as well as adding some nutritional benefits to your food plan. Also, worth mentioning dark chocolate is an acquired taste but once your taste buds have adapted, you’ll love it. The flavour is so intense that you’ll find you don’t over eat as it’s so satisfying. 

Our discussion will cover:

1.   KEY nutritional properties in chocolate and how they can support a runner.

2.  We’ll share some recipe ideas using chocolate.

3.  How to choose a good quality chocolate and some of our favourite brands.

To clarify, we are talking about DARK Chocolate – chocolate made from Cacao beans – not the highly refined sugary commercialised brands.

SHOW NOTES

 (01:47)

 A little about cacao!

·      Cacao, is the dried and fully fermented fatty seed of the fruit of the cocoa tree, Theobroma cacao.

·      Cocao liquor is the paste made from ground, roasted, shelled, and fermented cocao beans, called nibs. It contains both non-fat cocao solids and cocao butter. Cocao liquor is what is referred to as ‘‘percent cacao’’ on food packaging.

·      Powder is made by removing some of the cocao butter from the liquor.

·      Chocolate is a solid food made by combining cocao liquor with cocoa butter and sugar. The proportion of cocao liquor in the final product determines how dark the chocolate is.

(06:25)

 Nutritional Properties of Cacao and potential health and performance benefits to runners:

Polyphenols

Cacao beans contain a high level of polyphenols of which there is a subset of nutrients called flavanoids – flavan-3-ols in particular, cacao contains epicatechin, catechin, and procyanidin. Research shows that flavonoids may contribute to cacao’s cardioprotective effects and anti-oxidant effects.

Increase vasodilation and blood flow to working muscles

Flavanoids also promote bio availability of Nitric Oxide which naturally increases the flow of blood and oxygen to working muscles. A greater supply of oxygen to the working muscles results in boosts to strength and endurance performance important for runners.

Increase Your Aerobic Capacity

A study in 2016 looked at “Beneficial effects of dark chocolate on exercise capacity in sedentary people”. It was a small study of 17 participants who consumed 20 g of dark chocolate daily for 3 months – at end of study they had experienced a 17% increase in their VO2 max i.e how efficiently you use oxygen.

The researchers believe that epicatechin, can help the mitochondria—or the powerhouse of your cells—function more efficiently.

One study which looked at 9 endurance trained cyclists consuming a chocolate milk drink as a recovery aid following interval work outs on 3 separate day. They compared performance with Choc Milk against a fluid replacement drink and a carbohydrate replacement drink and found …

Time to Exhaustion (TTE) and Total Work (WT) were significantly greater for chocolate milk and Fluid Replacement (FR trials) compared to Carbohydrate Replacement (CR) trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.

Can anti-oxidant properties of flavonoids in cacao reduce inflammation?

Endurance running is a contributor to acute inflammation in the muscles and joints, so it’s thought that eating good quality dark chocolate before or after a training run may help reduce the inflammation.

However, a review in 2019 looked at the effects of cocoa polyphenols on exercise-associated tissue damage and impairment of exercise performance and found acute, sub-chronic, and chronic cocoa polyphenol intake may reduce exercise-induced oxidative stress but NOT INFLAMMATION, while mixed results are observed in terms of exercise performance and recovery.

This review was based on thirteen randomized clinical trials on cocoa ingestion that involved a total of 200 well-trained athletes, but interestingly no female athletes.

They concluded that inflammation provoked by physical activity is directly related to the intensity of the effort, if the exercise bout is excessive in terms of intensity and/or duration, the human body may need some external “aid” to activate the recovery process.

This is the interesting bit ….

The anti doping agency has a list of forbidden substances issued and continuously updated, leaving many possibilities open for the introduction and use of non-doping supplements.

A number of substances of vegetal origin have been PROPOSED as potential tools to delay fatigue onset during physical activity and/or to promote the recovery process.

Chocolate and cocoa polyphenols are among these substances!!!

It’s thought that dark chocolate may act as an ergogenic support due to its richness in saturated fat and sugar, but being also rich in theobromine, and caffeine, it might directly act as a stimulant on the central nervous system.

So, watch this space!! Chocolate is regarded as food but if these nutrients were formulated as a supplement they may be banned!

(15:18)

 How does dark chocolate promote feel good feelings?

 Cacao contains an amino acid called TRYPTOPHAN that your brain uses to produce the neurotransmitter SEROTONIN, which can increase feelings of overall happiness. Serotonin is the feel-good chemical and influences your mood. Serotonin levels increase with the amount of cacao, so darker chocolate, or raw cacao gives you the most effect.

Also contained in dark chocolate is PHENYLETHYLALANINE (PEA) - a chemical that increases dopamine secretion in our bodies.

Dopamine is known as the happy hormone - It controls mental and emotional responses but also motor reactions.

Another plant compound in cacao is THEOBROMINE - it’s a mild stimulant similar to caffeine. It produces a “high” that people experience after eating dark chocolate. It is a vasodilator (widens blood vessels, therefore increases oxygen and decreases blood pressure- also why it’s an aphrodisiac.

If you are a dog owner you’ll know that chocolate is toxic for them – it’s due to the theobromine – dogs are not able to metabolise it so it can build up to toxic levels and can be fatal.

 (20:02)

 Mineral Content of Dark Chocolate

 Cacao contains many minerals such as magnesium, copper, manganese, phosphorus, Iron, potassium and zinc.

Key role of minerals

·      A healthy vascular function is dependent on several minerals such as magnesium, copper, potassium and calcium

·      Magnesium is a cofactor in protein synthesis, muscle relaxation, and energy production

·      Copper is a cofactor for a number of enzymes and is required for processes, including iron transport and glucose metabolism

·      You could almost regard cacao as a multi mineral food source

(24:24)

 Recipe and menu ideas on how chocolate may be added as part of your meal plan ….

The key ingredients to use are cacao powder and cacao nibs. Cacao butter is mostly for making homemade chocolate.

•      Cacao and Black Cherry Smoothie – any time of the day usually with a scoop of protein powder and some non-dairy milk, a large teaspoon of cacao powder and a cup of frozen black cherries. It’s thick and creamy and you get and intense chocolatey taste – if you need more sweetness add a teaspoon of honey or ¼ banana

·      Hot chocolate almond milk drink as a post run recovery drink

·      Trail mix of Cacao Nibs, Goji Berries and Pumpkin Seeds which go very well with a cup of liquorice tea as an afternoon snack

·      Chocolate orange protein balls - nuts/seeds/coconut oil alongside cacao powder and orange essence

·      Flapjacks drizzled with chocolate

·      Nut Butter Cups – using tiny paper cup cases – you put a walnut in each paper case, then you melt dark chocolate with a nut butter and spoon it over the walnuts in the cup – then chill and then serve

·      Cacao Chia Pudding – mix dry chia seeds with some cacao powder then soak in a non-dairy milk like almond or coconut – make in individual pots – easy to have as part of a meal or a snack

·      Chocolate Beetroot Brownies – a very intense flavour so you only need a small square, serve with Greek yoghurt and blueberries

·      Chocolate Almond Orange Cake – no flour just ground almonds, eggs, cacao powder and coconut sugar – lovely treat as a dessert.

(31:20)

 How do we choose a good quality chocolate bar?

We suggest you apply the same principles we advise when choosing any foods:

·      ORGANIC means you can be assured that ingredients have been farmed without exposure to pesticides

·      Choosing a FAIR TRADE AND ETHICAL SUPPLIER will ensure that the farmers have not been exploited and have been paid fairly and that the packaging of the chocolate is plastic free and may be recycled. Remember we are always looking for plastic free to minimise exposure to xeno oestrogens which are endocrine “hormonal disruptors”

·      Choosing a RAW Chocolate – means the cacao bean will not have been heated to high temperature so will have retained a high level of nutrients than highly processed beans – RAW would be a good choice

·      INGREDIENTS – look at the label– the fewer the better – will probably list CACAO SOLIDS – look for 70% or higher 90-100% is best, then you may see FRUIT (often dried or powdered) OR NUTS LISTED AND FLAVOURING MAY BE SUGAR, SALT OR SPICE or an essential oil

·      SUGAR – it’s important that a natural sugar has been used – you may see coconut sugar/syrup or I use maple syrup for homemade chocolate

 Chocolatiers are artisans and take great pride in the source of their ingredients so check out their websites and they’ll explain about the ingredients they have included.

(36:09)

Green and Black – they are a good budget choice and available in most shops – choose bars in their 70% and 85% cacao and labelled as organic and fair trade – beware not all their bars are of this quality. https://www.greenandblacks.co.uk/

Pana Organic chocolate – they advertise as handmade, organic, vegan, gluten free, dairy free, soy free and refined sugar free. Made in Australia – they don’t list all the ingredients on packaging but you’ll find on their website that everything is organic and ethically sourced. https://pana-organic.co.uk/

Tony’s - https://tonyschocolonely.com/uk/en - their founder based business on ethics – he wants the world to buy slave free chocolate. We would only recommend the 70% cacao dark chocolate variety….not all of the other flavours are very healthy!!

Conscious Chocolate are RAW and handmade in UK – high quality ingredients - free from gluten, soya, dairy and refined sugars. They do an 85% dark, the flavoured tend to be around 65% - also they do small 30g bars. https://consciouschocolate.com/collections

 Raw Chocolate Company have a good range of ingredients to make homemade chocolate as well as chocolate bars and products – when buying their products do check labels as sometime cacao % isn’t as high as we’d recommend. https://www.therawchocolatecompany.com/collections/all

 Om Bar is in many shops so easily found and RAW ORGANIC VEGAN FAIR FOR LIFE and a wide range of bars with high Cacao % and some of their bars contain added Lactobaccillus Acidophillus (good gut bacteria – not sure how effective it is??) Also they have a range of bar sizes and buttons. They have this great tool on their website where you can use a sliding scale of cacao % from sweet and creamy to dark and intense to choose your chocolate - hours of fun! https://shop.ombar.com/collections/pure-chocolate

 80UltraNoir - during our research we found a wonderful supplier https://www.80noirultra.com whose founder Carole Armitage, is an experienced endurance runner as well as a chocolatier and she has created a range of bars to support runners .The chocolate is combined with other natural ingredients such as ginger, brazil nuts, cinnamon and chilli to fuel performance and recovery and help to aid muscle recovery, boost energy and soothe stress. We have some on order so will let you know what we think of them!

(44:57)

 Key Takeaways

 1.    Cacao is a powerful source of nutrients including flavonoids, a wide range of minerals

 ·      Flavonoids (epicatechin, catechin, and procyanidin) which are cardio protective and have anti-oxidant properties, also increases vasodilation and blood flow to working muscles, and supports an increase in aerobic capacity

·      The mineral content of cacao helps to support a healthy vascular system

·      Cacao promotes production of serotonin, the feel-good chemical and influences your mood.

·      Cacao contains PHENYLETHYLALANINE (PEA) - a chemical that increases dopamine secretion which promotes feelings of happy emotions

·      THEOBROMINE in cacao, acts as a mild stimulant similar to caffeine, giving you a “high” feeling

 2.    When choosing dark chocolate products choose those with a high cacao content – ideally over 70% cacao for therapeutic benefits.

3.    We encourage you to choose chocolate suppliers who use organic ingredients which are ethically sourced.

4.    Enjoy good quality dark chocolate knowing that it is not harmful and will add to your nutritional status and perhaps your running performance and recovery.

 Related Episodes:

In a Runners Kitchen

Smart Food Prep For Runners

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com  

Food For ... Summer Running

It’s time to add some summer sunshine into your food plan so today we are talking about some summer foods which are not only delicious but will also support your running performance during the summer time.

We are looking at 4 different summertime foods and outline the nutritional properties of each and then consider how they could be added as part of your meal plan with some menu ideas.

Finally, we’ll share a 1-day menu plan using these 4 foods:

1.    New Potatoes

2.    Tomatoes

3.    Watermelon

4.    Radishes

SHOW NOTES

(02:41)

New Potatoes – key nutritional properties

New Potatoes are delicious and tasty, and because they are small they are quick and easy to cook.

The key macronutrient in potatoes is Carbohydrate, we know if we don’t have optimal carbohydrate in our food plans that may be a limiting factor in our running performance.

In an average portion of 125g or just over 5oz there is 25g CHO – that is approximately 4 baby potatoes – that would be a portion for everyday nutrition so for an endurance runner following an athletes portion plate they would likely have double or treble that portion for one meal time.

There is no FAT, and approx. 3g of protein in the 125g portion size, and there is a small amount of fibre – 2g. When potatoes are cooked and then left to become cold, they develop “resistant starch” which is helpful for digestive health as resistant starch feeds colonic bacteria so supports your microbiome. So, eating a cold potato or a potato salad is recommended as being good for your gut! Potatoes are a high GI food – so the glucose content will get into your blood stream quickly. Some ultra-runners and ironman athletes eating boiled skinless potatoes as part of their fueling during events.

If you want to lower the GI/GL effect you may do this by combining eating them alongside some protein – ideal for after training or racing.

 The way you cook a potato will also affect its GI content – baking is higher than boiling – all to do with the changes in chemical structure when you cook. Cooled potatoes also have a lower GI.

(09:53)

Reviewing the outcome of a 2019 Study - Potato ingestion is as effective as carbohydrate gels to support prolonged cycling performance.

 (13:32)

The key micronutrients in potatoes are:

·      Vitamin C (at 27g per portion). Vitamin C is important for collagen production and iron absorption

·      Vitamin B6 – a small amount at 0.2mg per portion – important for carbohydrate and protein metabolism

·      Potassium – there is more potassium in a portion of potatoes than a banana – potatoes 620g and banana around 400g!! Potassium is an important electrolyte. We often lose potassium in sweat so it’s important to replenish – so eating potatoes as part of your post run meal would be supportive

·      Another class of nutrients in potatoes are Carotenoids, such as lutein, zeaxanthin, and violaxanthin, are found mostly in yellow and red potatoes, although small amounts are also found in white potatoes

 (16:26)

Food ideas for using new potatoes include: plain boiled with fresh mint, lightly roasted with garlic and rosemary, served hot or cold with dressings or dips, sliced into frittatas or egg muffins, patatas brava

 (17:19)

Tomatoes – Key Nutritional Properties

One of the nutrients in tomatoes most researched is LYCOPENE, which is an antioxidant and the redder a tomato is the more lycopene it’ll contain. It’s a fat-soluble nutrient so eating your tomatoes alongside some olive oil would be a great way to maximise absorption. Cooked or canned tomatoes contain more lycopene than fresh.

Tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer – there are lots of research papers to support this.

There a few small studies looking at the benefit to athletes of consuming tomato juice on a regular basis to reduce inflammatory markers.

Tomatoes are also rich in Vitamin C, E, B9 and K. They also contain calcium and potassium and another anti- inflammatory agent Naringenin which we talked about in E 32 Food for Metabolism.

 (22:42)

Menu ideas for tomatoes include: roasted with garlic, salad caprese with mozzarella, gazpacho, summer tomato soup, spicy tomato juice, salad side dish, tomato granita

(28:16)

Watermelon: Key Nutritional Properties

 As the name suggests watermelon is 95% water but it also contains lots of important nutrients– Vit C, Beta carotene which converts to Vit A, Potassium B5, Copper, Lycopene - actually very similar to the nutrient content of tomatoes!

It also contains CITRULLINE – which is a non-essential amino acid (meaning the body can make it) – we know that usually amino acids are used to make protein but with regards to citrulline it’s a pre curser to L-arginine improves blood flow. It does so by creating nitric oxide (NO), a gas that helps dilate blood vessels. It’s also thought that Citrulline may stimulate muscle protein synthesis important to a runner. We all love the sweet taste of watermelon which is due to the combination of sugars such as glucose, sucrose, and fructose.

The seeds of watermelon are enriched with protein, fat, and moderate levels of iron and zinc. 

Watermelon has been used to support cardio-vascular diseases, obesity, diabetes, ulcers, and various types of cancers.

(31:12)

A 2013 study of seven athletes were supplied with 500 mL of natural watermelon juice (1.17 g of l-citrulline), enriched watermelon juice (4.83 g of l-citrulline plus 1.17 g from watermelon), and placebo. Both watermelon juices helped to reduce the recovery heart rate and muscle soreness after 24 h. Their conclusion was that drinking watermelon juice post-run helped to lessen postexercise muscle soreness. Drink the juice straight or add the juice to your favorite smoothie recipe.

In 2019 a systematic review and meta-analysis was conducted to determine the effect of citrulline supplements on the post-exercise rating of perceived exertion (RPE), muscle soreness, and blood lactate levels. The analysis included 13 eligible articles including a total of 206 participants. The most frequent dosage used in the studies was 8 g of citrulline malate. 

The results support the effectiveness of citrulline supplements in lowering Rating of Perceived Exertion and muscle soreness. Athletes may benefit from ingesting either L-citrulline alone or C Malate 1 h before exercise to resist fatigue or relieve muscle soreness. Citrulline supplements are especially recommended for power and strength athletes for them to adequately recover and subsequently train at their desired intensity level. Further evidence is needed to confirm the efficacy of citrulline supplementation among endurance athletes.

(34:47)

A large chunk of melon around 2 cups of fruit will provide around 21g of carbohydrate in the form of glucose and fructose. So, a refreshing slice of watermelon as a post run recovery snack will help replenish carbohydrates as well as helping you to rehydrate. If you also wanted to add some protein to support recovery adding some Greek yoghurt would be an easy option.

Menu ideas for Watermelon include: Feta and mint salad, cooler smoothie, granita, chunks of slices and ice lollies.

(39:16)

Radishes – Key Nutritional Properties

 Radishes are spicy, peppery little root vegetables, part of the cruciferous family and are low in calories, provide some fibre and are a good source of vitamin C, folate, vitamin B6, potassium, manganese and calcium. They contain antioxidants called anthocyanins which help give radishes their bright range of colours.

As a Cruciferous vegetable they contain glucosinates, which are sulphur containing compounds. Glucosinolates play a role in regulatory functions for inflammation, stress response, detoxification, and antioxidant activities, and they have antimicrobial properties. Although they are tiny, they do play a similar role to other cruciferous and brassica type vegetables like broccoli, cabbage, cauliflower. Unsurprisingly we didn’t find any sports related research looking at radishes, however they are a lovely seasonal summer vegetable which will add value to our nutritional status. 

(43:03)

Menu Ideas for Radishes include: In salads or with a dip, sauteed or roasted with garlic and herbs, served with Crème fraiche and Furikake and Potato Fennel and Radish salad.

Recipe Ideas from Bon Apetit

I found a lovely website https://www.bonappetit.com/recipes/slideshow/radish-recipes

https://www.bonappetit.com/recipe/radishes-with-creme-fraiche-and-furikake

https://www.bonappetit.com/recipe/potatoes-with-fennel-and-radish-salad

https://www.bonappetit.com/recipe/sauteed-radishes-with-bacon

(48:05)

Our suggestions for a one-day menu plan.

(50:45)

Key Take Aways from todays episode: 

1.    The key nutritional properties of NEW POTATOES are a great source of carbohydrate to help fuel performance and recovery. They also contain Vitamin C important for collagen and iron absorption, B6 for carbohydrate and protein metabolism, they also include Potassium and carotenoids. 

2.    The key nutritional properties of TOMATOES are lycopene, Nariginen as well as several micronutrients this will support anti inflammatory actions and a few small studies have indicated the benefit to athletes of consuming tomato juice on a regular basis to reduce inflammatory markers. 

3.    The key nutritional property of WATERMELON is citrulline to help promote muscle protein synthesis, due to its high water content watermelon is also a great food to support hydration status. 

4.    The nutritional properties of RADISHES are related to it being part of the cruciferous family of vegetables, we talked about glucosinolates and how they play a role in managing inflammation, stress response, detoxification, and antioxidant activities – all important for a mid life female runner.

Related Episodes:

Food For ... Metabolism

Macronutrients to help runners go faster and longer

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

FOCUS ON....Magnesium

Introduction:

Magnesium is an essential mineral (i.e. it MUST be provided from our diet as the body is unable to synthesise it) and is known as the “universal mineral” because it plays an important role in so many metabolic reactions (over 300) both as a mineral and a co-factor for enzymatic reactions. 

The adult human body contains about 25 grams of magnesium of which:

• Over 60% of all the magnesium is found in the skeleton
• 27% is found in muscle
• 6% to 7% is found in other cells
• Less than 1% is found outside of cells

Magnesium is known to play a key role in MANY biological processes that influence sports performance too. So, in this episode we discuss its importance in:  

• Muscle function
• Glucose metabolism
• Energy production

We then consider the effects of Magnesium status on running performance and delve into potential risk factors for suboptimal Magnesium levels including:

• Diet
• Stress
• Medication
• Age

We then move on to focus on key nutritional interventions to support optimal Magnesium status e.g. 

• Increase intake of magnesium rich foods
• Reduction of foods and beverages that may limit magnesium absorption from the digestive tract
• Magnesium supplementation

SHOW NOTES

(04:13)

Magnesium is an essential mineral involved in over 300 metabolic reactions within the body. It is also a very important mineral for a runner for many reasons including:

• Muscle function
• Glucose metabolism
• Energy production

BUT it is a mineral that is often neglected. Some studies have found that the dietary intake of magnesium is often low in athletes and yet it is thought that the magnesium demands of an athlete could be up to 10 to 20% higher than in the general population. 

(08:06)

Looking at Magnesium’s importance for the runner in more detail i.e.:

1) The muscle contraction/relaxation cycle – magnesium acts as a natural calcium blocker

2) Glucose metabolism – magnesium is influential in 3 key ways: 

• It helps regulate glucose homeostasis 
• It regulates glucose phosphorylation 
• It acts as the cofactor for several key enzymes including pyruvate hydrogenase - required for metabolic flexibility

3) Energy production – ATP (the body’s energy currency) needs to be bound to Mg to be biologically active. 

(17:39)

Compromised magnesium status could affect running performance in several ways including:

• Fatigue – linked to poor energy production
• Muscle weakness and damage – due to poor muscle function
• Reduced glucose breakdown – leading to poor energy production
• Restless leg syndrome – due to poor muscle relaxation

So, if you are experiencing any of these symptoms, it might be worth having your magnesium levels tested to determine, or hopefully rule out, a magnesium insufficiency or deficiency.

(24:10)

What are the risk factors for suboptimal magnesium levels? Well, there are many, some of which are within our control and others that are outside of our control.

Risk factors within our control include:

• Diet – low in foods containing magnesium, high in alcohol/coffee/fizzy drinks leading to poor absorption of magnesium
• Overhydration – increased excretion of Magnesium in urine
• Stress – depleted magnesium availability
• Pharmaceutical medications e.g. laxatives and diuretics – increased excretion of Magnesium

Risk factors outside of our control include:

• Age – older individuals thought to have a lower magnesium intake
• Certain health conditions e.g. inflammatory bowel disease – interferes with digestion and absorption of magnesium 

(33:26)

Female Factors:

1. The recommended daily intake of Mg, which is lower for women than men as we mentioned earlier i.e. 300mg for men and 270mg for women – this is for adults aged 19 to 64yrs.
2. Some studies state that an Increased daily intake of Mg for runners (all runners, not just females) could be important, however currently there is not a recommended daily intake…although I did mention earlier that it is thought athletes may require 10%-20% more Mg than the general population due to potential losses through sweat and the demands of exercise. I would recommend working with a nutrition professional as they would be able to help personalise an individual’s Mg needs. Aileen and I would certainly be able to support anyone who would like or needs professional support.  

(35:21)

Let's take a look at what you can do nutritionally to support optimal magnesium status:

1) Reduce the intake of foods and beverages that could inhibit Magnesium absorption 

2) Increase the intake of foods rich in Magnesium e.g. 

• Dark green leafy vegetables (esp spinach, kale and Swiss chard) 
• Nuts and seeds (esp. almonds, cashews and pumpkin seeds)
• Sea vegetables e.g. Nori and Kelp
• Dark chocolate – choose one with at least 70% cacao solids

3) Reduce intake of (or ideally remove) caffeine, alcohol and fizzy drinks

4) Be mindful of overall fluid intake to avoid overhydration  

(43:27)

There are some lifestyle approaches to supporting magnesium status including:

• Magnesium salt baths – Epsom salts could also be used
• Magnesium body lotions and sprays – small amounts may be absorbed through the skin
• Supplementation – may be required, but it is recommended you test first so that supplements can be targeted

(47:26)

Key takeaways:

1) Just as a reminder Magnesium is an essential mineral, that is….it MUST be provided from our diet as the body is unable to synthesise it. 

2) Mg is known as the “universal mineral” and is known to be involved in over 300 metabolic reactions as a mineral but also a co-factor in enzymatic reactions. 

3) Mg is important for a runner because it is influential in energy production, glucose metabolism, and muscle contraction…to name the ones we have discussed today; however Mg is thought to support exercise performance in many other ways both directly and indirectly. 

4) Mg insufficiency or deficiency COULD affect running performance due to: 

• Fatigue – linked to poor energy production. 
• Muscle weakness and damage – due to poor muscle function 
• Reduced glucose breakdown – leading to poor energy production
• Muscle cramps and twitches and Restless Leg Syndrome – as a result of poor muscle function and compromised neural pathways.

5) There are many risk factors for compromised Mg status, some of which are within our control and others outside of our control. 

• The ones within our control include: diet, stress, exercise, possibly some medications
• And ones outside of our control include: Age, certain medical conditions (Crohn’s, kidney disease) and certain medications. 

6) We CAN take control of our diets to help increase Mg availability. Some changes to consider include:

• Reducing your caffeine, alcohol and fizzy drink intake
• Drinking sufficient water, but not overhydrating
• Increase your intake of DGLV, nuts and seeds, wholegrains and…not forgetting…dark chocolate.

7) Finally, if you think low Mg may be an issue for you then we recommend you have your levels tested and then work with a professional who will address YOUR needs. Remember Aileen and I are available to support you if required.

Related Episodes:

Ep21 Bone Health for Runners Part 1

Ep24 Bone Health for Runners Part 2

Ep52 FOCUS ON Calcium

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Alcohol and Running – is it a good idea?

Most people enjoy a social drink and runners are no exception. During the summer months there are lots of socialising opportunities and holidays, when we may drink more alcohol than usual which may affect running performance.

Today we are going to talk about:

1.    Health and Performance effects of chronic consumption of alcohol on an endurance runner

2.    Management of alcohol around race day – a question we get asked often

3.    Lifestyle tips, advice and alternatives to alcohol 

SHOW NOTES

(05:49) 

The long-term effects of chronic alcohol consumption and understanding what is a unit of alcohol

 The long-term effects of chronic alcohol consumption include various cancer, stroke, heart disease, liver disease, and damage to the brain and nervous system. Chronic consumption usually means continuing  or occurring again and again for a long time.

Heavy drinking even on a small number of days per week increases risks to health. Consequently, it is recommended that people who drink as much as 14 units a week regularly should spread their drinking evenly over 3 or more days per week.

A unit is quite a small amount of alcohol and the number of units you drink depends on the size of your glass and the strength of the alcohol.

For example, a 250ml glass of 11% alcohol equates to 2.8 units whilst a 250ml glass of 14% alcohol equates to 3.5 units – 14 units across a week would equate to 5 x 250ml 11% glasses or 4 glass of 14% alcohol. It pays to check labels and know your glass measurements.

 (11:14) 

What is considered as moderate alcohol consumption?

 Moderate intake is defined as up to one drink a day for women and up to two drinks a day for men, according to the Mayo Clinic (one drink is defined as a 12-ounce beer, a 5-ounce glass of wine, or 1.5-ounce serving of 80-proof distilled spirits.)

In the UK guidance is based on units of alcohol with guidance being to drink no more that 14 units in a week.

The Chief Medical Officers’ guideline for both men and women is that (UK government 2016)

·      To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis.

·      If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days.

·      If you have one or two heavy drinking episodes a week, you increase your risks of death from long term illness and from accidents and injuries.

·      The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis.

·      If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink-free days each week.

 (14:12)

What is binge drinking?

Binge drinking usually refers to drinking lots of alcohol in a short space of time or drinking to get drunk.

According to UK NHS - binge drinking would be considered as a single-episode drinking of:

·      8 units of alcohol in a single session for men

·      6 units of alcohol in a single session for women

Examples: 6 units is 2 pints of 5% strength beer or 2 large (250ml) glasses of 12% wine - that doesn’t feel like a lot especially if you are someone who has lots of alcohol- free days – the key would be to sip over a few hours

To reduce short term health risks from single occasion drinking episodes to a low level is to reduce them by:

1.    limiting the total amount of alcohol you drink on any single occasion

2.   drinking more slowly, drinking with food, and alternating with water

(16:29)

 Drinking alcohol the Mediterranean way

 Research around the Mediterranean Diet indicates low-to-moderate consumption of wine, mainly red, during meals may be beneficial to health – low to moderate ranging from 50ml – 150 – 300ml per day depending on what study you read. Key being to be following Mediterranean food plan and drinking with your meals and not outside of meals. It’s thought that the polyphenol contents of wine that is the protective nutritional element.

 (17:54)

 The short-term health impacts of chronic alcohol consumption and how do they affect a runner?

·      Dehydration - alcohol is a diuretic, alcohol intake can lead to dehydration (anyone who has ever suffered from a hangover knows this). Studies have shown alcohol may also decrease uptake of glucose and amino acids by the skeletal muscles, adversely affects the body’s energy supply, and impairs metabolic processes during exercise.

·      Disturbed sleep – drinking alcohol before bedtime often leads to sleep disturbances – as alcohol is a diuretic you may have to go to the toilet more during the night, alcohol may also dysregulate your blood sugar balance overnight. Often your sleep cycle may also be disrupted so you don’t get the rest you require which may impact on your training and energy levels the following day

·      Hangover – may slow down your reactions so you may be more at risk of injury – it goes without saying hangovers and running do not mix! Potentially, if you are dehydrated before you run, your brain may be slow in function, you may have a slower reaction time, your co-ordination may not be optimal, your technique may not be as it should be, all of  which may lead to a risk of injury.

(21:27)

 Longer-term health and performance impact of chronic alcohol consumption on endurance runners.

 The American College of Sports Medicine (ACSM) is fairly clear on its view on alcohol and its effects. Their guidelines state the following; “Acute alcohol ingestion is not associated with improvement in exercise capacity and may decrease performance levels; the consumption of alcohol may perturb the body’s temperature regulation mechanisms during exercises particularly in a cold environment.”

Some areas that we’d be particularly concerned about are:

·      Body composition changes – alcohol mostly is full of empty calories i.e. not really adding any nutritional value, and excess calories will get stored as fat particularly around the stomach area. Most runners are aiming for a lean body composition. Also drinking alcohol may lead to blood sugar dysregulation which drives cravings and overeating.

·      Muscle building and repair – alcohol impairs muscle protein synthesis 

·      Negative impact on immune system – alcohol consumption suppresses the immune system meaning that you are at a higher risk of infection and if you sustained an injury you may not heal quickly and optimally.

(23:59)

 Female Factors

 Pregnancy - Drinking in pregnancy can lead to long-term harm to the baby, with the more you drink the greater the risk. These include a range of lifelong conditions, known under the umbrella term of ‘foetal alcohol spectrum disorders’ (FASD). The severity and nature of this are linked to the amount drunk and the developmental stage of the foetus at the time. If you are pregnant or think you could become pregnant, the safest approach is not to drink alcohol at all, to keep risks to your baby to a minimum.

Men vs Women - drinking within the low-risk guidelines, overall levels of risk are broadly similar for men and women; although the risks of immediate harms such as deaths from accidents are greater for men; longer term harms from illness are greater for women.

 National Institute on Alcohol Abuse and Alcoholism say research shows that alcohol use and misuse among women are increasing:

·      Studies show that women start to have alcohol-related problems sooner at lower drinking levels than men. On average, women weigh less than men. Alcohol resides predominantly in body water, and pound for pound, women have less water in their bodies than men. This means that if woman and a man of the same weight drink the same amount of alcohol, the woman’s blood alcohol concentration (BAC, the amount of alcohol in the blood) will tend to be higher, putting her at greater risk for harm.

·      Women of all ages have less lean muscle mass than men, making them more susceptible to the effects of alcohol. There is an age–related decrease in lean body mass and the resultant decrease in total body mass increases the total distribution of alcohol in the body.

·      Women have less lean muscle mass than men throughout adulthood and, therefore, are less able to metabolise alcohol throughout their lives, more so as we get older. 

·      Liver enzymes that metabolise alcohol become less efficient with age. Compared with younger adults, and with older men, older women have an increased sensitivity to alcohol.

https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/women-and-alcohol

https://www.niaaa.nih.gov/sites/default/files/publications/Women_and_Alcohol.pdf

https://pubs.niaaa.nih.gov/publications/arh26-4/308-315.htm

 (30:45)

 How long before a race should you stop drinking alcohol?

There is no specific guidance, alcohol affects different people in different ways, however we’d say remember you have put a lot of thought and effort into preparing for a race and being in your best health before a race is going to help you get your best performance. You want to have good quality sleep, feel energised, have a robust immune system, have an optimal hydration status and be fully alert. We’d say only to ever drink moderately and ideally stop 1-2 weeks before an important race event if you want optimal performance.

If you choose not to stop alcohol in the run up to a race then obviously drinking alcohol the evening before a race is NOT RECOMMENDED!! Sometimes pre-race get togethers can lead to having an alcoholic drink and if you fall into that then YOU MUST ensure you are adequately hydrated – before bedtime and the next morning before your race.

Having a celebratory drink after a race or a training session

Drinking alcohol post-race or post exercise may affect your muscle glycogen recovery levels. Post exercise, your body will be looking to rapidly replace the glycogen that was used up during your run. Normally eating healthy carbohydrates would replenish glycogen. However, if you drink alcohol at the expense of eating healthy carbs your muscle glycogen stores may fail to replenish which means recovery is going to be impaired.

Remember we said alcohol is a diuretic, it should be limited immediately after exercise when rehydration is important for recovery. 

Ideally, it's best to wait for a couple of hours or more after a race or training run before you indulge in alcohol. So best to rehydrate and ensure you have replenished lost body water and electrolytes before hitting the bar or opening a bottle!

Be careful not to overdo it especially following a race … if you’ve cut down on alcohol during training, you may find that your tolerance to alcohol is lower than it was when you started your race training. If you're taking alcohol close to the finish line, the dehydration can make you feel the effects of alcohol more quickly. Also, eat some food at the same time so you aren't drinking on an empty stomach.

 (39:59)

 Lifestyle tips to help manage alcohol consumption

Choose your alcoholic drinks carefully:

• Choose good quality, more naturally produced wines and spirits.
• Opt for dry wines which have a relatively low sugar content.
• Avoid regularly drinking beer, cocktails, soft drink mixers and alcopops - too much sugar results in blood sugar fluctuations which can lead to energy dips, cravings and lack of concentration, all of which will be bad for your race prep and performance
• Consider the alcohol content of your drink – check the label
• Choose smaller glasses
• Drink alcohol with food
• Have a large glass of water alongside every alcoholic drink.
• When socialising choose a cut-off time during the evening when you’ll stop drinking alcohol
• Have some alcohol-free days every week
• Don’t bow to peer pressure if you feel it’ll affect your health or performance. Don’t feel pressurised to drink alcohol or to drink more than you wish too just because you are in a group
• Use Drink Aware APP to assess your alcohol consumption

 Know your units! Very roughly ….

Wine – small 125ml is 1.5 units, 175 ml is 2.1 units, 250ml is 3.0 units

Beer – will vary on strength so on average – bottle 330ml at 5% is 1.7 units and a can 500ml is 2 units and a pint is 2 units.

Spirits – 1 shot 35ml is 2 units – remember you’ll be adding a sugary soft mixer drink too!

Alcopop - will vary but roughly 275ml is 1.5 units

Our Favourite Non Alcoholic Drinks when socialising

·      Kombucha with a splash of fruit juice and sparkling water

·      Seedlip (non alcoholic botanical gin like) and Tonic

( 51:46)

 KEY TAKE AWAYS

1. The health risks associated with chronic alcohol consumption (over years) include various cancers, strokes, heart disease, liver disease, and damage to the brain and nervous system
2. Binge drinking usually refers to drinking lots of alcohol in a short space of time or drinking to get drunk. According to UK NHS - binge drinking would be considered as a single-episode drinking for women this equates to 6 units of alcohol in a single session
3. To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis
4.  If you regularly drink as much as 14 units per week, it is best to spread your drinking evenly over 3 or more days.
5.  The potential impact of chronic alcohol consumption on a runners performance includes dehydration, disturbed sleep, potential risk of injury, changes to negative body composition, impaired muscle protein synthesis, and negative impact on the immune system.
6.  Cease drinking alcohol if you are planning a pregnancy and also during pregnancy to prevent ‘foetal alcohol spectrum disorders’ (FASD).
7. When drinking within the low-risk guidelines, overall levels of risk are broadly similar for men and women; although the risks of longer term harms from illness are greater for women.
8.  Preparing for races – consider your race goal and stop drinking alcohol 1-2 weeks ahead of your race – optimise energy and minimise risk of injury and being unwell.
9.  Be cautious regarding drinking alcohol immediately following training or races – rehydrate and replenish glycogen stores with healthy carbohydrates before drinking alcohol
10.  Lifestyle TIPS – include choosing alcoholic drinks with low sugar content, choose lower alcoholic % drinks, control measure of alcohol, drink a glass of water alongside any alcoholic drink and choose to have several alcoholic free days every week.

  Related Episodes:

Love Your Liver

Does Hydration Impair Performance

Race Day Success

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

Heart Healthy Running

Running is well known for its health benefits to the heart….but in what way? We explore this question whilst also acknowledging that running could be detrimental to heart health under certain conditions. There are also many risk factors for heart dysfunction including:

• Diet
• Smoking
• Stress
• Age
• Gender

We delve into these before moving on to address the ones that are within our control therefore could be adapted/changed to promote a healthy heart. 

SHOW NOTES

(04:57)

Let’s have a quick look at HOW the heart works. Put simply, the heart is a large muscle divided into four chambers: the left and right atrium, and the left and right ventricle. In essence, it is a muscular pump that creates a “pressure head” needed to pump blood around the body. Arteries take blood away from the heart, whilst the veins carry blood to the heart. The heart works in a repeating pattern of contraction, and relaxation, which is known as the cardiac cycle. This repeating cycle is how blood pressure is measured i.e. heart muscle contraction is the systolic reading of blood pressure whilst heart muscle relaxation is the diastolic reading of blood pressure. 

(06:24)

Looking at the potential negative effects of running on heart health including:

Sudden Cardiac Death – this is tragic but occurs very rarely and is usually linked to an undiagnosed heart condition.

Athlete’s Heart Syndrome - thought to be most prevalent in middle aged amateur male long-distance runners. Possibly because they begin running in mid-life and tend to do too much too quickly i.e. inadequately trained leading to functional and structural maladaptations.  

(17:37)

Discussing the positive effects of running on heart health including:

Increased heart mass – potentially to a level similar to that of elite athletes

Reduced heart muscle damage following a heart attack – from 3-5 consecutive days of moderate exercise

Increased cardiac mitochondria - our energy powerhouses

Reduced risk of arterial fibrillation – a condition casing an irregular and possibly abnormally fast heart rate

Maintenance of cardiac output as we age – linked to ventricular compliance

(25:44)

Considering the risk factors for cardiac dysfunction including risk factors within and outside our control.

Risk factors outside our control include:

• Age
• Gender
• Ethnicity
• Familial history
• Genetic predisposition

Risk factors within our control include:

• Diet 
• Activity levels
• Smoking
• Alcohol
• Stress 

(31:47)

FEMALE FACTORS:

1. Females at lower risk of cardiovascular disease besides men, however they are still at risk especially as they age.
2. Women are at greater risk of suffering as stroke besides men, especially as they get older
3. Although women are at lower risk of CVD than men, it is still the number one killer of women in the UK…and USA. The death rate is higher than that from breast cancer.
4. Certain ethnic groups are at increased risk of CVD including those of South African and Asian origin.  

(35:39)

How can nutrition and lifestyle support a healthy heart? 

Here we need to think about the risk factors WITHIN our control; the ones we could change or remove.

One style of eating that is known to be supportive to heart health is the Mediterranean Diet. This diet is considered a functional diet and there is increasing scientific evidence supporting its beneficial effects on heart health. The Mediterranean Diet is one focus containing primarily plant-based foods such as vegetables, fruits, the low glycemic index, whole grains, and complex carbohydrates (e.g. legumes, so the the lentils, peas, beans), nuts, herbs and spices. It is also rich in the essential fatty acids found in oily fish, and seafood. Red meat is present in the diet but only between 5-10 times per month. A little red wine is also enjoyed.

The DASH (Dietary Approaches to Stop Hypertension) Diet is another eating style that is heart healthy. It is similar to the Mediterranean diet but there is a specific focus on reducing salt and sodium intake to approx. 1500mg to 2300mg. 

(50:55)

Additional recommendations to help minimize the risk factors for cardiac dysfunction include:

• Stop smoking
• Limit alcohol intake
• Reduce Stress
• Maintain appropriate body composition 

(54:36)

KEY TAKEAWAYS:

1. REGULAR and MODERATE physical activity is very beneficial to heart health and it is thought that as little as around 15mins of physical activity per day could have significant preventative effects towards cardiovascular events e.g heart attack 
2. BUT it has to be acknowledged that running…..long and intensive running…can be deleterious to heart health, especially in mid-life poorly trained male runners
3. There are many risk factors for cardiovascular disease some of which are outside our control and others that are within our control
4. It is important for us to acknowledge and change/remove the risk factors within our control e.g. diet, smoking, stress
5. Dietary changes to consider include following a Mediterranean style of eating and drinking and considering this alongside the DASH diet, which has a specific focus on reducing sodium intake
6. Lifestyle changes you could introduce include; getting sufficient sleep CONSISTENTLY, stopping smoking (if you do), reducing the stressors in your life 
7. Finally, keep on running….you are already taking care of your heart by running regularly,,,but just remember to maintain MODERATE levels of exercise…or if you are an endurance runner, ensuring you train appropriately. It may be worth investing in a running coach who can personalise your training

Related Episodes:

Ep22 Fuelling the Ageing Runner

Ep38 Food For stress

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.

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Aileen and Karen

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Focus on Eggs For Runners

Eggs contain and impressive array of nutrients. They are are powerhouse of protein including branched chain amino acids, healthy fats and are packed with micronutrients.

We discuss 4 Nutrients found in Eggs and talk about how they may support your nutrient status and running performance.The 4 nutrients we discuss are:

1.    Protein

2.    Fat

3.    Choline

4.    B12 

We will outline the nutritional properties of each and consider how EGGS may be added as part of your meal plan with some menu ideas and we’ll answer some FAQs we often receive on Eggs.

SHOW NOTES

(01:48)

An overview of the nutritional content of an egg. 

(04:51)

Protein content of an egg and how this may support a runner:

• repair and remodelling of muscle
• energy production
• post recovery
• nitrogen balance

 We outline recommended protein intake and how a portion of 2 eggs contributes to overall protein intake in a day.

Eggs contain all 9 essential amino acids including the 3 branched chain amino acids – leucine, isoleucine and valine which are vital role in triggering the anabolic muscle building cascade.

(11:30)

Fat Content of an Egg and how this may support a runner.

Approximately 9% of an egg is made up of fat.

Fat is a macro nutrient and a source of energy. It helps absorb some vitamins and minerals, it’s needed to build cell membranes of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and modulating inflammation.

For a runner the benefits of consuming healthy fats are:

•      Speeds up metabolism

•      Modulate inflammation

•      Protection against cell damage (oxidative stress) post exercise

•      Energy source – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.

•      Muscle repair

 (14:09)

The different types of fat include in an egg i.e. saturated, monounsaturated and polyunsaturated.

 (16:41)

An overview of cholesterol content of an egg and its vital role in the body.

(18:31)

Choline and how it may support a runner.

Choline is used by nerve cells to manufacture a closely related chemical called acetylcholine. Acetylcholine allows nerve cells to communicate with each other. If we translate that to our running, acetylcholine is signalling to our leg-muscle cells in your body to move and to run.

It is thought that endurance running under 2 hours or to half marathon distance does not affect blood levels of choline. However, in a study in 2013 (so quite old) found that trained athletes, running a 26 km marathon had reduced plasma choline by approximately 40%.

Some exercise scientists believe that this may be a contributor to fatigue striking near to the end of a marathon, there may not be enough choline left to keep acetylcholine in optimal supply. There’s ongoing research into whether choline supplementation before and during races will solve this potential problem.

 (22:44)

Vitamin B12 and how it may support a runner:

Vitamin B12 is required to produce and maintain red blood cells, nerves, and DNA. Getting too little B12 can lead to anemia, a deficiency of red blood cells, which can cause you to feel tired and weak.

Vegans are at higher risk of this deficiency. Signs of B12 deficiency include, extreme tiredness, lack of energy, weak muscles, a sore tongue, pins and needles and depression.

The impact of low B12 status on a runner:

•      When you don’t absorb enough B12 from your food to make red blood cells, your body’s oxygen capacity decreases, along with your endurance.

•      Some research suggests that athletes with poor or marginal nutritional status for vitamin B12 may have decreased ability to perform high intensity exercise.

•      In women specifically, higher B12 levels correlate with enhanced athletic performance. This is likely due to B12’s role in the synthesis of new cells, such as red blood cells, and to its role in the repair of damaged cells as the body rebuilds tissues.

(28:23)

 A summary of the key nutrients discussed:

Protein – provides 6.4g of protein per medium sized egg, includes all the essential amino acids including Branched Chain Amino Acids (Leucine, Isoleucine and Valine – important for triggering the muscle building cascade).

Fat – is an essential source of energy, source of energy. It helps absorb fat soluble vitamins, it builds cell membranes and sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation.

Choline – is used by nerve cells to manufacture acetylcholine, signalling muscle cells to contract. Blood-choline levels appear to reduce after 2 hours of endurance running which may contribute to fatigue in marathon runners

B12 – has a vital role in producing and maintaining red blood cells, nerves, and DNA. Deficiency may impact on oxygen capacity and endurance ability.

(34:04)

Eggs are the ultimate healthy FAST Food choice. We chat about our favourite egg dishes for breakfast, brunch, lunch, supper and for snacking.

(43:52)

What if you don’t like an EGG but can eat them as an ingredient in a dish – we share more recipe ideas.

(47:59) 

Q. How many eggs should I eat every week? Are there any health risks if I eat them every day?

We talk about research past and present and the discuss the old out of date thoughts about eggs and cholesterol. Our summary is for most people, eating eggs a few times a week will be health promoting, however if you are at risk of cardiovascular disease you may wish to limit your consumption to between 2 and 7 eggs a week as advised by your health practitioner.

As nutritional therapists, we advise people to have a varied diet, so it’s a good idea to choose other foods as well as eggs.

(54:32)

Q. I did a food intolerance test a few years ago and was told I should eliminate eggs from my diet – should I do this forever or can I add eggs back in as I miss eating them?

Eggs are a common allergen and sometimes can be identified as a food intolerance with an IgG Test. People often will take a food intolerance test if they are concerned about investigating symptoms such as digestive symptoms, skin complaints, headaches, fatigue.  IgG antibody test will identify reactions to the food and drinks that you are consuming. Often food intolerances are linked to a compromised digestive system meaning you are not digesting foods effectively and the immune system reacts to the food and that causes the symptoms. Removing the food will help dampen down the symptoms and you may feel better. However, it’s always recommended that you investigate and resolve the digestive issues, then after a few weeks or months it may be possible to re-introduce the specific food in small quantities and monitor your reaction. So yes, try a small amount to begin with and build it up slowly, if you get the symptoms back consult with a nutritional therapist – we can help.

To clarify we have been discussing eggs as an intolerance as distinct from an allergy – if you have been diagnosed with an IgE allergy you should not eat that food again.

(57:49)

Q. Should I be concerned about cholesterol in eggs?

In past years there was a lot of discussion about the potential risks of over-eating eggs and how they may contribute to high cholesterol levels.

Research studies in the late 1960’s suggested that cholesterol-rich foods may elevate blood cholesterol and, hence, increase the risk of coronary heart disease (CHD) e.g. (Kannel et al., 1969).

It’s thought this research was weak, as it didn’t take into account other variables such as other foods eaten or pre-existing high LDL cholesterol levels.

Studies undertaken in the last 20 years have concluded that:

•      For the general population there is no longer the need to limit egg consumption unless you have (Gray and Griffin, 2009), (FSA),

•      Research suggests that one to two eggs daily can be consumed with no effect on endothelial function or total cholesterol (Katz et al., 2005).

•      However, individuals diagnosed with diabetes or hypercholesterolaemia may be at increased risk of CVD when egg intakes exceed seven per week (Hu et al., 1999; Qureshi et al., 2007).

•      Heart UK advises that people with familial hypercholesterolaemia, a genetic condition where there is increased sensitivity to dietary cholesterol, should restrict their egg intake to 2-4 eggs per week.

SUMMARY is for most people eating eggs a few times a week will be health promoting, however if you are at risk of CVD limit your consumption to between 2 and 7 eggs a week as advised by your health practitioner”

At nutritional therapist we advise people to have a varied diet so it’s a good idea to choose other foods as well as eggs.

Q. I did a food intolerance test a few years ago and was told I should eliminate eggs from my diet – should I do this forever or can I add eggs back in as I miss eating them?

Eggs are a common allergen and sometimes can be identified as a food intolerance with an IgG Test. People often will take a food intolerance test if they are concerned about investigating symptoms such as digestive symptoms, skin complaints, headaches, fatigue.  IgG antibody test will identify reactions to the food and drinks that you are consuming. Often food intolerances are linked to a compromised digestive system meaning you are not digesting foods effectively and the immune system reacts to the food and that causes the symptoms. Removing the food will help dampen down the symptoms and you may feel better. However, it’s always recommended that you investigate and resolve the digestive issues, then after a few weeks or months it may be possible to re-introduce the specific food in small quantities and monitor your reaction. So yes, try a small amount to begin with and build it up slowly, if you get the symptoms back consult with a nutritional therapist – we can help.

To clarify we have been discussing eggs as an intolerance as distinct from an allergy – if you have been diagnosed with an IgE allergy you should not eat that food again.

Q. There are so many choices of eggs to buy – what is the healthiest?

It’s key to buy the best quality to ensure the best level of nutritional value. Nutritional content of eggs really starts with healthy hens, so how they are bred, looked after and what they eat.

There is lots of information available from Industry Regulators and Reputable Suppliers, in the UK check out:

https://www.rspcaassured.org.uk/farm-animal-welfare/egg-laying-hens/

https://sunrise-eggs.com/eggs-explained/

https://www.laidinbritaineggs.co.uk/

https://www.egginfo.co.uk/egg-facts-and-figures

https://wickedleeks.riverford.co.uk/features/animal-welfare/ethical-eggs-organic-versus-free-range

https://wickedleeks.riverford.co.uk/features/environment-ethics-animal-welfare-organics/flocks-sake-what-makes-ethical-egg

In UK Eggs are classified as:

0 – ORGANIC (always free range and 6 hens per square metre of useable area and a maximum flock size of 3,000 birds

1 - FREE RANGE - hens must have continuous daytime access to runs which are mainly covered with vegetation and a maximum stocking density of 2,500 birds per hectare. The hen house conditions for free range hens must comply with the regulations for birds kept in barn systems, with a maximum stocking density of 9 hens per square metre of useable area. 

2 - BARN (In UK this means kept indoors, not as romantic as “barn” description evokes – electric light up to 16 hours a day, a barn may have 4 floors, up to 6000 birds.

3 - CAGE - In the UK battery cages have been replaced by larger, ‘enriched’ colony cages. In the UK, most of the new enriched colony cages are designed to contain between 40 and 80 birds, enabling better use of the space and giving them more room to move around the colony.

Birds tend to sleep on perches and lay eggs in nest box areas which is one of the most important behavioural needs for laying hens. When the eggs are laid they roll onto a conveyor belt out of reach of the birds to await collection.

Food is supplied in troughs fitted to the cages and an automatic water supply is provided. The units are kept at an even temperature and are well ventilated. Lighting provides an optimum day length throughout the year. British Lion Quality eggs produced by hens in cages do not use "farm" descriptions, farmyard / countryside scenes nor pictures of hens roaming freely on the egg box.

Q. How are Organic Hens Fed?

I Organic Hens are fed on non-GM grain or feed and are encourages to forage outdoors means that they get to eat a variety of plants, grubs and insects which adds variety to their diet and helps keep them healthy. Also, the routine use of antibiotics is banned by organic standards. This means hens can’t be fed ABs as a preventative measure to stop them getting ill and instead they can only be used to treat hens if they do get ill.

https://www.soilassociation.org/organic-living/what-is-organic/organic-eggs

 Q. Some Egg suppliers advertise Omega 3 enriched eggs – how do they achieve that?

It appears that farmers include sources of omega 3 such as flaxseed and chia seed in the food mix given to hens. Also, some brands advertise that their eggs are fortified with extra Vitamin D. Amounts of these specific nutrients are not listed product labels, so it’s difficult to assess how much they contribute.

Our best advice is to buy your eggs from a reputable farmer or egg supplier and that way you’ll be assured of the quality and nutritional status of your egg.

(1:10:20)

Key Take Aways

 Protein – to support adequate intake of the essential amino acids, especially the Branched Chain Amino Acids (BCAAs) may reduce the risk of injury and also support muscle recovery and repair as well as Muscle Protein Synthesis. For a runner, protein is essential for:

•      Repair and remodelling of muscle after endurance runs

•      Energy production

•      Post recovery

•      Nitrogen balance (to ensure we are not breaking down muscle faster than we are building muscle) 

Fat – is an essential source of energy, source of energy. It helps absorb fat soluble vitamins, it builds cell membranes and sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For a runner, fat is important for:

•      Metabolism

•      Modulate inflammation

•      Protection against cell damage (oxidative stress) post exercise

•      Energy source – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.

•      Muscle repair

Choline to support the production of acetylcholine. It is important for signalling muscle cells to contact. Blood-choline levels appear to reduce after 2 hours of endurance running which may contribute to fatigue in marathon runners

B12 – has a vital role in producing and maintaining red blood cells, nerves, and DNA. Deficiency in runners may impact on oxygen capacity and endurance ability.

 We also share lots of ideas on how to add eggs into your food plan and some important insights into choosing eggs.

Related Episodes:

Macronutrients to help runners go faster and longer

Endurance Running and Immune System

Nutrition to Solve DOMS

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...