She Runs Eats Performs

Eating Enough to Run?

Low energy availability for performance is something that many athletes may suffer from. It may be as a result of trying to lose a little weight or trying to maintain a low weight for your sport. It may happen consciously or it may be that an athlete’s slips into this state without an understanding of what is occurring.

In this episode we are going to delve into the health and performance consequences of low energy availability before giving you some ideas of how to seek help and support if required and some hints and tips on how to avoid slipping into this scenario. 

SHOW NOTES

(05:18)

Why is it important to discuss this topic? 

Well, The short answer is because appropriate energy availability is essential for attaining and also maintaining exercise performance. But to expand on that: energy availability is dependent on energy intake from the diet matching the energy expenditure of exercise, where the energy expenditure of exercise is calculated as the energy expended, above that required for daily living. BUT for many runners (and other athletes) there is a mismatch between the two, leaving inadequate energy to support the normal functions of the body and exercise performance. 

Optimal energy availability for the healthy physiological functioning of the body is typically achieved at an energy availability of 45 calories per KG of free fat mass per day. Free fat mass is used as a measure because it is a good reflection of the body's most metabolically active tissue. 

(12:50)

The health effects of low energy availability (LEA) include:

Endocrine disruption –It is thought that hormones become disrupted in an effort to conserve energy for the most important bodily functions and processes.

Sex Hormone disruption –especially a decrease of oestrogen and progesterone production in women and testosterone in men potentially leading to fertility issues. 

Menstrual dysfunction – Low Energy Availability is thought to affect Gonadotropin Releasing Hormone pulsitility within the Hypothalamus, which then leads to the disruption to Leutinising Hormone and Follicle Stimulating Hormone, and oestrogen/progesterone, 

Impaired bone health – generally linked to amenorrhoea (loss of periods) and affects BMD, bone turnover, bone strength and an increased risk of stress fracture. 

Reduced Resting Metabolic Rate - as a result of reduced T3 thyroid hormone production. Appears to be really prevalent in endurance athletes.

Impaired blood cell formation and turnover (haematopoiesis) – this appears to be linked to low iron availability as a result of Low Energy Availability.

Compromised immune function – leading to increased risk of infection (such as URTI), inflammation, injury as well as GI symptoms. 

Impaired cardiovascular health – low oestrogen levels are associated with atherosclerosis and poor lipid status ie DHL/LDL levels. But severe Low Energy Availability (LEA) and Eating Disorders (ED) may lead to significant Cardiovascular changes including: irregular heart beat and hypotension

Gastrointestinal dysfunction – including altered sphincter function, delayed gastric emptying, constipation and increased intestinal transit time

Compromised muscle function – a daily protein intake of less than 30Kcal per Kg of free fat mass is known to reduce muscle synthesis

Psychological issues - are closely linked to LEA and these issues may precede or be caused by LEA. A higher drive for thinness, which is associated with DE/ED is one of the known leading triggers of LEA.

(22:56)

Low Energy Availability and Relative Energy Deficiency in Sport (RED-S) are very closely linked, in fact low energy availability underpins the concept of RED-S 

(25:38)

It is thought that LEA could impair sports performance via a variety of different mechanisms, which makes sense when you think about the various body systems that are compromised due to LEA. Some include:

• Poor recovery from training
• Suboptimal physical, psychological and emotional capacity 
• Impaired muscle mass and function 
• Compromised glycogen storage
• Reduced protein synthesis 
• Increased risk of illness and injury  

(27:50)

FEMALE FACTORS:

1. LEA is more prevalent in females than males
2. LEA is more prevalent in women competing in endurance sports (e.g. running, cycling, rowing) and sports where they need to make weight (e.g. gymnastics, dance, rowing, horse riding)
3. Women are at increased risk of impaired bone health than men as a result of LEA
4. Disordered Eating and Eating Disorders are more prevalent in women than men…and they are often a precursor to LEA.

(32:09)

What can be done to help prevent a runner developing low energy availability and this RED-S?. Increased awareness comes top of the list because recent surveys have found that less than 50% of health/sports professionals are able to identify aspects of LEA/RED-S. Additionally, only 19% of school nurses could identify the key symptoms. It would also appear that many female athletes think it is normal for active women to have irregular periods and appear to be unaware that menstrual dysfunction could be a risk factor for suboptimal bone health.

Could YOU be at risk of LEA?

1. Do you frequently train and forget to eat immediately afterwards?
2. Do you restrict your caloric intake to try and attain/maintain a lean physique?
3. Are you under pressure to keep below a certain weight for your sport?
4. Do you frequently skip meals but train hard?

If you answered yes to any of these questions you may be at increased risk of suffering from LEA and RED-S. 

(36:40)

Some practical strategies to help prevent LEA occurring include: 

• Eat if you feel hungry, do not go hungry for long periods of time 
• Think about the food choices you are making…are they nutrient dense? Eating sufficient micronutrients will be important too esp iron, calcium and vitamin D
• Remember to eat PRE/DURING/POST long training runs
• ALWAYS eat following any type of running (ensuring it is nutrient dense…remember it is not just about replacing the energy used. Use Athlete’s Plates as a guide
• Ensure you are taking onboard at least 45Kcal/Kg FFM/d – if you want to measure/log intake
• Consider the performance triangle ie. training/nutrition/rest and sleep 

(44:34)

KEY TAKEAWAYS:

1. Appropriate energy availability (EA) is essential for attaining and maintaining exercise performance but for many runners there is a mismatch between EI and Energy Expenditure of exercise leaving inadequate energy to support the functions of the body needed to maintain optimal health and performance.
2. Currently it is thought that optimal EA for healthy physiological function can be achieved at an energy availability of 45Kcal/Kg of FFM (free fat mass) per day. Health and performance appears to be negatively affected at an EA of 30Kcal/Kg FFM/d….so this is generally accepted as the threshold for LEA. 
3. The health effects of LEA are far reaching including: hormonal and menstrual dysfunction, compromised gastrointestinal function and suboptimal immune and cardiovascular health.
4. Running Performance is also affected in several ways including: poor recovery from training, reduced physical, psychological and emotional capacity, impaired muscle mass and function, compromised glycogen storage and an increased risk of illness and injury. 
5. Some steps you could take to prevent LEA developing include: eating nutrient dense foods regularly, never letting yourself get too hungry and not letting yourself be hungry for too long, remember to eat pre/during post long runs and ALWAYS eat something after ALL runs, no matter what the distance. 
6. Finally, but most importantly if you suspect you may be at risk of LEA then we highly recommend you work with a professional to help you to support your nutritional needs for everyday health and your running goals.

Related Episodes:

Ep6 The Performance Effects of Overtraining Syndrome

Ep50 Eat Sleep Run

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Painkillers for Running?

We feel it’s important to bring about awareness about the potential health risks associated with chronic use of painkillers by endurance runners. 

Some runners are using painkillers (paracetamol and non-steroidal anti inflammatories known as NSAIDS such as aspirin and ibuprofen) as a tool to over-ride symptoms of aches, sore muscles and injuries to help them continue to train or race.

Runners typically get into the habit of using over the counter painkillers to relieve sore muscles, to manage pain from injuries during a race, and to help reduce inflammation as a result of an injury.

Runners who use painkillers in this way may not be aware of the health risks or indeed alternatives. 

We will talk about:

1.    The background to chronic use of painkillers by endurance runners

2.    The health risks to runners when using painkillers and the potential impact on performance

3.    Alternatives to over -the-counter pain medication

SHOW NOTES 

(03:59)

Why we are talking about painkillers today, plus the main types of over the counter medications, their mechanisms of action and how the body processes them, and safety precautions.

 (12:43)

We consider how many runners typically are using over the counter medication and discuss if this medication is actually helping them.

 (20:54)

We suggest that runners should be considering is how often are they taking these medications? Especially if say they're doing it consistently, during training. Or if they've maybe got a busy race schedule. They may think that they're just taking painkillers occasionally, but how often is occasionally? It’s important to know your intake of pain medication as it appears that it’s the chronic load which may lead to long-term health issues.

(21:40)

There's a female factor to consider here. How much pain medication are you using to manage period pains?  As this may significantly increase your consumption of medication every month, without it necessarily being related to your running, but still contributing to longer-term health issues.

 (22:49)

What guidance may runners follow when using pain management for acute and chronic health issues?

The advice seems to be “as a runner, it’s not really going to help you as a management tool for relieving chronic pain and inflammation”. It’s more likely to lead to you running through pain and potentially leading to longer-term injury or health problems.

We always have to remind people to follow medical advice – however general guidance on medical websites is

·      For acute injuries, follow the advice of your medical practitioner or sports coach to manage an acute situation to minimise injury or to enable you to complete a specific sporting event

·      If you are required to take these medications to manage a diagnosed health condition again follow advice from your health practitioner e.g. aspirin for blood thinning

·      NSAIDS may impair kidney function and kidney circulation may be suppressed by dehydration so it’s advisable to maintain hydration and take NSAIDS at least 2 hours post run, and post urination, when you are rehydrated and only to take for a maximum of 4 days if you’re managing an injury

·      Paracetamol – say you’re using for a pre run headache or a niggling chronic pain – then it’s advisable to take a regular dose before, during or after a run. Be aware that taking amount above daily dose is a risk to liver health. Again, advice is no longer than 4 days in a row.

 (26:13)

 What we all need to consider is that when we are injured the body’s natural response is pain and inflammation. Pain is part of the body’s alarm to tell us something is going on! The medication we have been talking about has its role, in helping decrease the perception of pain so it’s bearable for us, and in the case of NSAIDs to help decrease inflammation, which may help to enable muscle function and motion, both of which may be important to long-term recovery. An individual should take advice from their medical practitioner or sports injury specialist. In our view pain medication should be used in acute situations and only in chronic conditions under medical supervision.

 (29:07)

An overview of the health risks associated with the chronic consumption of painkillers.

·      Dehydration and kidney disorders–dehydration impacts on kidney function and the consumption of NSAIDs can decrease kidney function; they inhibit prostaglandins which help regulate blood flow to the kidneys. The physical exertion of endurance running combined with the use of NSAIDs and possible dehydration can be a dangerous mix.

·      There is consensus that NSAIDs are a clear risk factor EAH exercise associated hyponatraemia - occurs when sodium levels in the blood are too low.

·      Gut and Digestive Issues – typically chronic use of these medications may lead to damaging the stomach lining and digestive tract and also may affect the gut microbiome – all of which put us at risk of digestive disorders and digestive symptoms. Also people may have heard of Leaky Gut or Intestinal Permeability (IP) – these types of medication contribute to IP and Autoimmune  conditions.

·      A really interesting aspect of research is the effect of NSAIDS on skeletal muscle, tissues, ligaments and bones. Research indicates that

·      NSAIDs may impede the synthesis of collagen

o  COX-2 and prostaglandins are important mediators in the responsiveness and subsequent adaptation of connective tissues to mechanical stimuli.

o  Athletes who regularly take NSAIDs before exercise may have reduced tissue adaptation potentially predisposing them to future injury

o  Prolonged use of NSAIDs has the potential to reduce the rate of bone matrix production and tissue repair leading to delayed healing of fractures and of acute tendon, ligament, muscle injuries

o  One study observed that the negative effect on musculoskeletal tissue healing can be diminished is the NSAID is consumed after exercise rather than pre or during exercise or in the absence of injury (which is typically what a lot of runners are doing)

 (32:46)

 The advice appears to be that if NSAID intervention is required (its use should be restricted to the minimal dose and for the minimal duration—for instance, during the early stage (up to 1 week) following injury when inflammatory signs and symptoms (i.e. active swelling and resting and/or night pain) are present. Taken during this stage, NSAIDs reduce pain and promote function following injury and there is evidence to suggest that short- term use limits the negative effects we have been discussing.

 (39:10)

We talk about the natural nutritional alternatives to over-the-counter medication e.g. 

·      Promote a balanced immune system and minimise risks of a high inflammatory load (food, environment and lifestyle) and chronic inflammation

·      Nutrients which work by inhibiting the inflammatory pathways in a similar way to NSAIDS are:

o  Omega 3 Fatty Acids

o  Turmeric

o  Green Tea

o  Resveratrol

o  Chilli Pepper

o  Tart Cherry Juice

o  Bromelain

o  Watermelon Juice

o  Beetroot Juice

(49:25)

 Athletes should consume these foods “chronically” to gain long-term benefits – so that means eating sufficient quantities regularly and consistently to get benefits. Also consuming a variety of these nutrients will help them work synergistically to modulate the pain and inflammation pathways. 

(52:08)

 Key Take Aways 

1.    Some runners are using painkillers as a tool to over-ride symptoms of aches, sore muscles and injuries to help them continue to train or race. 

2.    Typically, runners use Acetaminophen (paracetamol) or NSAIDS such as ibuprofen and aspirin.

3.    When runners choose to consume painkillers chronically and in the absence of injury there are clear health risks related to developing:

·      Liver and Kidney disorders

·      Exercise associated hyponatraemia

·      Gut and Digestive Issues

·      Delayed healing of fractures and of acute tendon, ligament, muscle injuries 

4.    Consider the amount of medication you consume - it’s the chronic load which appears to do the most long-term damage. A FEMALE factor to consider is how much pain medication are you using to manage period pains.

 5.    Follow the safety guidance (read medication leaflet) re: dosage and quantity over a 24-hour period.

6.    NSAIDs should not be used prophylactically (in the absence of injury) and that they do not represent a solo therapy or a substitute to active rehabilitation. They may be used in acute situations and under medical supervision only for chronic conditions. 

7.    NSAIDS may impair kidney function and kidney circulation may be suppressed by dehydration so it’s advisable to maintain hydration and take NSAIDS at least 2 hours post run, and post urination, when you are rehydrated and only to take for a maximum of 4 days if you’re managing an injury. 

8.    Paracetamol – used for example for a pre-run headache or a niggling chronic pain – then it’s advisable to take a regular dose before, during or after a run. Be aware that taking amount above daily dose is a risk to liver health. Again, advice is no longer than 4 days in a row. 

9.    It’s important to reduce your inflammatory load focusing on an anti-inflammatory food plan and supportive lifestyle – this will help your immune system work optimally and minimise risk of chronic inflammation.

10. Foods and nutrients such as Omega 3 Fatty Acids, Turmeric, Green Tea, Resveratrol, Chilli Pepper (Capsaicin), Tart Cherry Juice, Bromelain (derived from pineapple), Watermelon Juice, Beetroot Juice work by inhibiting the inflammatory pathways in a similar manner as NSAIDs. 

11. A nutritional approach is to eat a variety of these foods in sufficient quantities regularly and consistently to get benefits.

 12. Some of the nutrients may be used therapeutically in supplement form under the supervision of a qualified nutritionist or health care practitioner.

 Related Episodes:

Endurance Running and Immune System

Nutrition to Solve DOMS

Nutrition for Running Injury

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Focus on Calcium

We all know that calcium is good for our bones, but have you ever considered other ways this mineral may help support your running? 

In this episode we delve into the consequences of suboptimal calcium status on running performance with a particular focus on muscle contraction. We also consider some of the risk factors for poor calcium status before highlighting several key dietary strategies to help optimise a daily intake of calcium.     

SHOW NOTES

(03:13)

Calcium is a mineral that is well known to support bone and teeth. But did you know…..

• 99% of calcium is found in bone and teeth 
• A maximum of 35% of ingested calcium is actually absorbed into the body
• Of the 35% absorbed approx. 50% is excreted via the kidneys
• Calcium is held in a reservoir within bone, from which the body draws it when required 

(07:32)

Calcium has many functions within the body including:

• Regulation of hormonal release 
• Transmission of nerve impulses
• Blood clotting

But the principle ones a runner would want to focus on include:

• Bone health
• Muscle contraction
• Vasodilation
• Vitamin D and its metabolism
• Biosynthesis of ATP (adenosine triphosphate - our energy currency) 

(09:11)

Muscle Contraction is complex but put simply; each muscle fibre (or muscle cell) is made up of smaller fibres called myofibrils. These myofibrils contain even smaller structures called actin and myosin filaments. It is these filaments (actin and myosin) that slide in and out between each other that form the muscle contraction. Calcium is crucial to activating this muscle contraction cycle. If there is insufficient calcium available then the muscle contraction cycle slows and the muscle becomes fatigued really quickly.  

(14:11)

The hormones Calcitonin and Parathyroid hormone (PTH) alongside the pro-hormone Vitamin D are very important for maintaining blood serum Calcium balance (homeostasis). 

• Calcitonin helps build born when there's sufficient calcium available
• PTH stimulates bone demineralisation when blood calcium levels are low
• Vitamin D encourages absorption of calcium from the digestive tract when directed by PTH

The kidneys are also important in maintaining Calcium balance. When stimulated by PTH, they will increase the reabsorption of Calcium, thus less is excreted.  

Calcium plays an important role in the REGULATION of the energy cycle by activating various enzymes to produce ATP and as we know ATP is important within the muscle contraction cycle.

(20:00)

Thinking about the runner; if calcium levels are insufficient then it could lead to incomplete muscle contraction and early fatiguing of muscle. It may also increase the runner’s risk of developing a stress fracture, which could remove them from running for at least 12 weeks to recover.   

(23:16)

FEMALE FACTORS:

• It is thought that a low vitamin D and Calcium status could MODESTLY increase the risk of a woman moving into early menopause….so something to bear in mind for all our listeners who are pre-menopause. 
• A low vitamin D and Calcium status is thought to be associated with female conditions such as PCOS, PMS, and Endometriosis. Studies suggest this may be because the ovaries are a target organ for Active vitamin D3 PLUS Vitamin D3 receptors are found on ALL reproductive tissue. Studies that have supplemented Ca have found a positive correlation in the reduction of early menopause. 
• Females who are vegetarian or vegan may be at an even greater risk if they are not actively monitoring their Ca AND vitamin D intake.   

(27:56)

There are several potential risk factors for suboptimal calcium levels, some of which are within our control and others that are outside of our control. Examples include:

• Age
• Sweat rate 
• Diet
• Medications
• Nutrient depletion
• Health conditions/illness
•  

(35:00)

Suboptimal levels of calcium don't always produce symptoms initially, but as the insufficiency develops then symptoms will become apparent. These may include:

• Muscle aches, muscle pain, spasms, and cramps. 
• Tiredness and fatigue 
• Tingling and numbness generally in the arms or the hands, and the legs or feet and around the mouth Irregular heartbeat 
• Dry scaly skin
• Coarse hair that breaks easily. 

But remember, many of these symptoms could be associated with other nutrient deficiencies, so testing would be recommended to ensure the primary cause is being addressed. 

(38:35)

There are several nutritional interventions that could be considered to help reverse low Calcium status and encourage optimal levels. These include:

• Dairy products (but in moderation). Consider using sheep and/or goat dairy products or dairy alternative products
• Green vegetables including broccoli, kale, spinach
• Beans/peas e.g red kidney beans, chickpeas
• Nuts and seeds – especially sesame seeds and almonds
• Olives

Some of these foods, especially green leafy vegetables contain oxalates so cook them before eating.  

(45:00)

KEY TAKEAWAYS:

1) Calcium is classed as a mineral of which 99% is found in bone and teeth, only 1% is found in blood serum

2) A maximum of 35% of the calcium we ingest is absorbed from the GI tract and of the 35% absorbed…approx. 50% is excreted via the kidneys….so an optimal daily intake of calcium is essential to help maintain appropriate circulating levels to help prevent the leaching of it from bone

3)Calcium has MANY functions in the body, however the key ones for a runner include: 

• Bone support -  strength/structure and function
• Energy production – Ca helps regulate ATP production
• Muscle contraction – Ca initiates the contraction cycle

4) Although vasodilation i.e. the widening of blood vessels would also be importantThere are several ways the body controls calcium levels in bone and blood:

• Via the hormones calcitonin and parathyroid hormone – calcitonin absorbs Ca into bone whilst PTH leaches it from bone
• Via vitamin D and the absorption of calcium from the GI tract
• Via the kidneys – which controls how much Ca is excreted or reabsorbed. 

PTH is the master controller of vitamin D and the kidneys actions on Calcium

The thyroid gland controls Calcitonin synthesis and function

5) Some symptoms that may suggest Ca levels are suboptimal include:

• Muscle aches/pain/spasms/cramps – these are the earliest signs
• Tiredness/Fatigue
• Tingling and numbness in arms, hands, legs, feet and also around the mouth.

But there are many more and remember, many of these symptoms are also associated with other nutrient deficiencies, so best to test to ensure you are addressing the primary cause. 

6) There are many risk factors for low calcium levels, some of which are outside our control and some that are within our control. Examples include:

• Age
• Diet
• Sweat rate
• Medication

7) Finally, there are many foods that contain Ca….it is not just dairy products. Examples include:

• Broccoli, kale, spinach, rocket and other leafy greens
• Red kidney beans…plus other beans and pulses e.g. chickpeas
• Nuts and seeds – esp sesame seeds and almonds 
• Olives

But remember some foods contain oxalates that may inhibit Ca absorption, but they can be disarmed by boiling or steaming the foods

8) Finally, finally, as long as you are healthy and you keep your meals healthy and varied it is possible to achieve your daily Ca needs via the diet, even if you are vegetarian or vegan. 

Related Episodes:

Ep21 Bone health For Runners Part 1

Ep24 Bone health For Runners part 2

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Running with Hay Fever

Hay fever is a seasonal condition which affects many runners ranging from an irritation to a major disruption in run training and races and enjoyment of running. Around 25% of the UK population is affected by hay fever and there are lots of online articles outlining advice for runners, so we thought we’d talk about current lifestyle advice and add our own advice on what you may do nutritionally to support yourself over the coming months. We will cover:

1.    What is hay fever - symptoms and underlying causes?

2.    What changes can you make to your running routine to minimise exposure to pollen?

3.    What can you do nutritionally to help prevent or minimise hay fever symptoms?

SHOW NOTES

(00:33)

Our personal experiences of hay fever and how it affects our running plans.

(05:04)

What is allergic rhinitis? What are the different pollen types?

The medical name for hay fever is Allergic Rhinitis or you may have heard it called a Seasonal Allergy. Basically it’s:

·      An over-reaction of immune system to pollen

·      Leads to inflammation of nose, sinuses, eyes (itchy/watery), throat, tightening of the chest/wheeziness

·      25% of UK population affected by hay fever

There are different types of pollen which are seasonal:

·      Tree Pollen – spring – lots of different tree pollens

·      Grass Pollen – end spring and into summer

·      Weed Pollen – autumn

 So potentially the hay fever season lasts for a few months 

(07:40)

The medical risk factors for developing allergic rhinitis are:

·      Asthma

·      Eczema

·      Suppressed Immune System linked that Compromised Digestion too as, 70% of immune system lives in the gut

 We also should consider environmental factors – how much exposure do we have to pollen? As runners we are outdoors a lot so that probably puts us as a group into the high-risk category.

 (08:45)

An overview of symptoms and how they affect a runner:

The most typical affect is that hay fever symptoms weaken nasal flow up to 80% i.e. impairs breathing and cardiovascular system  and the chest may tighten.

Repetitive sneezing affects concentration, performance, energy (mental/physical and may affect sleep).

One sneeze and close of eyes takes a 1 second – so a series of sneezes will impact on your running time, we heard an example of 60 sneezes impacting on a 10K time of 1 minute – that is a lot of sneezes!

Sneezing is probably the most common symptom, but other symptoms may include:

·      Itchy nose/palate/throat

·      Itchy and watery eyes – there is a risk that infection may follow if eyes are rubbed a lot

·      Blocked nose and nasal congestion

·      A Runny nose

·      Post-nasal drip – which is the sensation of mucus running down back of throat

·      Wheezing and tight chest 

(11:21)

What is happening physiologically to trigger the symptoms of hay fever and the role of histamine. 

As the name suggests Allergic Rhinitis or Seasonal Rhinitis – the immune system is reacting to the seasonal air borne pollen particles (allergens) we are exposed to. The pollen enters the body in low doses by a diffusion process across mucosal surfaces of body tissue and cells. The body recognises these allergens as “invaders” and respond by making specific antibodies to fight them.

The anti-bodies made are called IgE anti bodies. These IgE antibodies are produced by plasma cells in the lymph nodes or locally where the allergic reaction occurs – in this case it’s the eyes/nose/throat/chest. The IgE then binds to cell receptors on different immune cells (mast, basophil and activated eosinophil) which are activated to attack the pollen invaders.

Some of these cells release compounds known as pre-formed mediators which may either increase or down regulate inflammation (which will have been activated by the immune system to deal with the “invasion”).

One of these mediators is HISTAMINE which causes the symptoms associated with allergies. HISTAMINE has a crucial role in the body – as it is released it dilates blood vessels allowing WBC and blood plasma proteins to reach the site of inflammation and help fight the problem. However, in the situation of an allergy it is likely that the immune system releases an excess amount of HISTAMINE very quickly and this is why we experience a very fast onset of symptoms and they can feel quite uncomfortable.

 (15:15)

Our thoughts on using anti-histamine over the counter medication and using nutrition and natural alternatives.

 (19:06)

The role of histamine in the immune system, histamine load and histamine intolerance.

 (21:29)

There are quite a lot of preventative measures which may be used to minimise exposure to pollen, especially if you know that you are at risk of experiencing hay fever like symptoms.

The obvious important step is to know the WEATHER and POLLEN forecast. Most weather channels report on pollen count nationally and regionally. Also, for the UK there is a great resource provided by University of Worcester – they provide pollen calendars for each region of UK. Local authorities also have pollen count info on their websites and some supplement companies give useful information  about what type of pollen is highest at a particular time.

TIPS

1.    Check pollen forecasts – LOW-MED-HIGH-Very HIGH

2.    Dry and windy weather is worst – pollen is small and will become airborne

3.    Post Rain humidity can help dampen down airborne pollen

4.    Prolonged rain can rupture pollen particles which may make it easier to enter lungs

 (26:26)

Making decisions about where and what time of day to run to help minimise your exposure to pollen.

Time of run training – avoid early am and late afternoon as this is when plants release pollen – so a lunchtime run would be best

Where to run

·      City – pollution may intensify air borne pollen and be exacerbated by dust

·      Keep away from roads and vegetation in parks, canals, river paths – although urban riversides often have wide paved pathways which may be ok

·      Avoid trail running on high pollen days – again you know your favourite trails and some may not pose a risk

·      Coastal and hilly areas are best choices for those high pollen days

(28:26)

What you may choose to do to physically protect yourself from pollen exposure. Think about eyes, noses, hands, what you may carry into your home on clothes and footwear.

·      Wrap-around SUNGLASSES are great at preventing pollen and dust getting into your eyes – wear them even when it’s not sunny they’ll protect you from airborne particles especially when the weather is windy

·      You may consider using a barrier like Haymax Allergen Barrier Balm When applied to the nostrils, it traps a proportion of the allergen which would otherwise travel up the nasal tract, where it then causes the reactions. The balm works under the principle that if enough is trapped, this will keep you below your sensitivity or trigger level so the reactions for that allergen will not be triggered.

·      We pick up pollen on our clothes, footwear, hair and pets – so change your clothes when you come indoors and perhaps think about rinsing the soles of running shoes

·      Another tip is to shower and wash hair after a run, so you don’t run the risk of transferring pollen particles to your eyes/nose once home

·      Face masks may protect us from airborne particles. However it’ll be really important to wash or dispose the mask of as soon as you get indoors.

·      Another tip is to keep windows closed – in the house and car. Especially consider the bedroom – during the day and at night-time too. That can be tricky especially if the room feels hot. You could maybe keep curtains or blinds closed during the day and have a fan or indoor air filter.

(37:18)

What to do nutritionally to prevent or minimise hay fever symptoms – starting with supporting a balanced immune system as a foundation throughout the whole year.

 (39:07)

 A functional nutrition approach includes:

·      Promote mucous membrane barrier health as the first line of defense and minimise exposure to pollen and allergens

·      Support and balance the immune system – support gut immunity, reduce inflammation, manage histamine load

·      Then consider how to manage allergic symptoms and production and breakdown of excess mucous

 Hay fever sufferers may consider:

·      Cutting down on foods which encourage mucous production such as wheat and dairy,

·      Minimising high histamine foods e.g. aged cheeses, cured meats

·      increasing consumption of foods with anti-inflammatory and anti-histamine properties (berries, onions, garlic, green tea and nettle tea)

·      Follow an anti-inflammatory food plan – low in sugar and processed foods, focussing on

oily fish, fruits and vegetables, nuts and seeds, and spices such as turmeric and ginger, which can help to reduce inflammation.

(42:03)

Spotlighting Quercitin – a natural anti-histamine

·      An antioxidant and is in the bioflavanoid family and is found in many fruit and vegetables.

·      It possesses anti-inflammatory properties and is a natural anti-histamine. 

·      It’s probably the most talked about Bioflavonoid in respect of hayfever.

·      Has membrane stabilising properties on the cells that release histamine producing an anti-inflammatory effect.

·      Best food sources of quercetin are found in onions, apples, cranberries, blackcurrants, capers, buckwheat although also found in many other food sources including citrus fruits, parsley and sage 

(45:11)

Spotlighting Honey Bee Propolis 

There are a lot of anecdotal stories about having a spoonful of local honey daily, preferably starting well before the pollen season, helping to manage hay fever. The principle behind it is desensitisation – the pollen that bees collect works well as an effective anti-allergen. 

·      Propolis is a sticky resin gathered by honey bees from leaf buds, the bark of trees and other botanical sources.

·      Bees metabolise the Propolis and use it to seal, disinfect and protect their hives.

·      Propolis has natural antibiotic, anti-fungal and antibacterial properties. 

·      Propolis is a complex food, and over 180 natural compounds have been identified including vitamins, minerals, fatty acids and amino acids.

 Propolis is available as a supplement and there are a few recent studies looking at the health benefits that honeybee products such as honey, propolis, and royal jelly. It’s commonly accepted that honey has anti-microbial and wound healing properties and so has a positive contribution to the immune system.

Some research (mostly cell-based or animal based rather than human studies) appear to indicate that propolis inhibits mast cell functions and mast cell-dependent allergic responses however other papers say there is not enough evidence to support this. 

(49:47)

Key Takeaways 

1.    Allergic Rhinitis commonly known as hay fever affects at least 25% of the UK population.

2.    An immune reaction to Tree, Grass and Weed Pollen may lead to

inflammation of nose, sinuses, eyes (itchy/watery), throat and a tightening of the chest/wheeziness. 

3.    Hay fever symptoms affect many runners ranging from an irritation to a major disruption in run training and races and enjoyment of running.

4.    Pollen may trigger an IgE Mediated Immune Response and a release of Histamine which sometimes is in excess of requirements leading to hay fever symptoms.

5.    Some people have a high histamine load due to certain foods and medications consumed and a genetic inability to clear histamine due to compromised production of enzyme (DAO) diamine oxide and histamine-N-methyltransferase. This may exacerbate their immune response to pollen.

6.    To minimise exposure to pollen

·      Check Weather and Pollen Forecasts

·      Avoid running in windy dry weather

·      Choose to run routes away from vegetation

·      Protect eyes with wrap around sunglasses

·      Use Allergen Barrier Balm in nasal passage

·      Shower, wash hair and change clothes/shoes when coming from outdoor to indoors

·      Keep windows closed 

7.    Nutritionally Support your Immune System all year round – ensure optimal vitamin and mineral status, in particular focus on Vitamin D, Zinc, Vit C, Beta glucans

8.    Ahead of the hay fever season (and throughout the spring and summer) consider adding in protective nutrients to your food plan e.g. with anti-inflammatory foods (oily fish, nuts, seeds, fruit and vegetables and foods with anti-histamine properties (berries, onions, garlic, green tea and nettle tea).

9.    Minimise mucous producing foods such as wheat and dairy and high histamine foods such as aged cheeses and cured meats.

10. Using Quercitin in food or as a supplement may be a natural alternative to over the counter anti histamine medications.

11. Eating local Honey and Honey Bee Propolis, are anecdotally thought to protect against hay fever symptoms.

Related Topics:

Endurance Running and Immune System

Nutrition Basics for ALL Runners

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Eat Sleep Run

Have you ever considered The Performance Triangle for your running performance? It is made up of three EQUAL sides consisting of Nutrition, Sleep (and rest) and Training, BUT how many of you give ALL three sides equal priority?

Here we discuss the interconnections of all three aspects of the Performance Triangle. We outline how neglecting one side of the triangle could impact on the other two sides. We then go on to highlight how focusing on just one aspect of the Performance Triangle could bring back balance to all three sides therefore support YOUR running performance.  

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

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

Show Notes

(05:44)

Outlining the Performance Triangle and how the 3 different aspects of it interconnect:

The Performance Triangle:

• Nutrition
• Sleep (and rest)
• Training

An example of how they interconnect is: Someone who is experiencing poor sleep may make poor food choices (e.g. crave carbohydrate/sugar rich foods), both of which could hamper running performance and increase the risk of injury and illness. 

BUT, most runners (and athletes in general) tend to focus on TRAINING, neglect nutrition and don’t consider the quantity and quality of sleep (and rest) they are getting on a regular basis.  

(08:15)

TRAINING – what needs to be considered:

• Timing of training
• Intensity of training
• Non-Functional Overreaching
• Overtraining Syndrome

(22:09)

SLEEP – what needs to be considered:

• Quantity of sleep (ideally between 7-9hrs)
• Quality of sleep
• Impact on insulin sensitivity
• Impact on glycogen repletion
• As little as 2-4hrs less sleep per night could impact health and performance

(27:05)

NUTRITION – what needs to be considered:

• Food (and beverage) choices
• Timing of food intake
• Quantity of food intake
• Quality of food intake

(41:28)

FEMALE FACTORS:

1. It is thought that women require 20mins more sleep than men - this is because (allegedly) women tend to multi-task and use more of their actual brain than men do. This means a greater need for sleep. Essentially, the more you use your brain during the day, the more it needs to rest while asleep. 
2. It is also thought that although women require more sleep (generally) they do not get it principally due to disturbed sleep during pregnancy, menopausal symptoms (night sweats), worry, and snoring partners.
3. Overtraining Syndrome can occur in both men and women, BUT it is more prevalent in women as it is closely linked with Relative Energy Deficiency in Sport and Female Athlete Triad 

(44:05)

Highlighting changes that could be made to help bring the Performance Triangle back into balance:

SLEEP:

• Get to bed at least 1hr earlier 
• Complete ALL work/home tasks by 8pm
• Power Off ALL electronics and TV at least an hour before going to bed 
• Prepare your bedroom for sleep 
• Choose something RELAXING to do before bed 
• Have a nap if required 

(50:26)

NUTRITION:

• Stop coffee intake by midday 
• Introduce a sleep friendly snack before bed – Protein/Carbohydrate e.g. cherries or kiwi fruit with Greek yogurt 
• Aim to have your main meal no later than 3hrs before bed 
• Increase Mg rich foods – DGLV, Nuts/seeds, dark chocolate – Mg known to support muscle relaxation and induce sleep 
• Increase daily protein intake – chicken, fish, eggs, turkey, Legumes –to support sleep, muscle strength and repair, to manage body composition and insulin sensitivity.

(53:02)

TRAINING:

• Introduce a rest day…or rest days
• Reducing training intensity
• Reassess your running goals

(59:05)

KEY TAKEAWAYS:

1. The Performance triangle is made up of 3 equal sides ands represents Training, Nutrition and Sleep (rest)
2. Although attention to the 3 sides of the Triangle need to be equal, most runners (and athletes in general) tend to place most focus on Training
3. BUT ignoring any one part of the triangle may cause the other 2 to suffer
4. “You snooze, you lose” is an outdated approach to performance, “You snooze (more), you win” is a better motto to follow
5. Remember the food choices we make as well as the beverages we drink can have far reaching effects on sleep and performance, as well as everyday health
6. And vice versa, poor sleep can result in poor food choices being made, both of which will affect exercise performance
7. We said Ignoring any one side of the triangle may cause the other 2 to suffer…..this could be supportive in reverse ie. just by paying attention to one aspect of the triangle it could help bring the whole Performance Triangle back into balance. 
8. Remember it will be different for everyone, so reflect on which side of the triangle is most out of balance for you and address it. This will help bring balance YOUR performance triangle, thus support YOUR running and performance. 

Related Topics:

Ep1 Sports Nutrition Foundations for female Runners

Ep6 Performance Effects of Overtraining syndrome

Ep13 Sleep Essentials for Running Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

HWHR Macros for Midlife

Have you ever considered what YOUR protein, carbohydrate, and fat needs are as you move into midlife? 

In this episode we explore some of the natural physiological changes of ageing and how these changes may impact on a female runner and her macronutrient needs. 

We delve into the loss of lean body mass and the increase in fat mass and their impact on running performance, risk of injury and the development of certain health conditions. 

BUT, it isn’t all negative, we also explore how nutrition, lifestyle and your running could support YOU in transitioning through midlife healthy, fit and injury free so you can continue enjoying your running into old age.  

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.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

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

Show Notes

(01:34)

Introducing 2 key physiological changes occurring with age before moving on to discuss them in more detail:

• Loss of lean body mass (muscle and bone)
• Increase of fat mass

Highlights include:

(02:43)

Bone Mass:

• Peak bone mineral density (BMD) achieved by the age of 25yrs – 30yrs 
• Reduction in BMD begins at 45yrs of age for women and 50yrs of age for men
• BMD reduces by approx. 1% per year in women and by approx. 0.3% in men
• Weight bearing exercise is known to support BMD

(06:59)

Muscle Mass:

• Loss of muscle mass is by approx. 1%-3% per year
• Loss of muscle mass increases to approx. 50% from aged 80yrs
• Loss of muscle mass thought to decrease by 3% per DECADE from aged 30yrs
• Strength exercise is known to support muscle mass

(11:38)

Fat Mass:

• Fat mass increases in people during their 50s and 60s 
• Fat mass begins decreasing from age 70yrs onwards
• Hormonal changes thought to be the principle driver of weight gain in women
• Fat gain is thought to be less in runners (and other active people) compared to their sedentary counterparts.   

(15:18)

Moving on to discuss the impact of the physiological changes of ageing on a female midlife runner including: 

Bone Mass:

• Increased risk of stress fracture
• Increased risk of developing osteopenia and osteoporosis

(17:50)

Muscle Mass:

• Reduction in muscle strength
• Increased risk of injury

(20:09)

Fat Mass:

• Reduced motivation for running
• Low energy

(26:54)

Now considering the individual macronutrients (protein, fat and carbohydrate) and a midlife female runner’s energy needs for each:

Reduced carbohydrate need due to:

• Lower metabolic rate
• Potential for weight gain
• Decline in the way carbohydrate is digested 

Some tips on how to adjust carbohydrate intake are also discussed. 

(31:48)

No change to fat need:

• Remains at 20% of overall macronutrient intake
• Should contain minimal saturated fats and negligible trans fats
• Should contain mainly unsaturated fats including Omega 3 and 6 essential fats

(36:27)

Increased Protein need:

• Individuals over 50yrs require 25% more protein
• Optimal intake would be between 1.2-1.7g/Kg of body weight
• Optimal intake would depend on demand for muscle repair, muscle remodelling and muscle adaptation of the runner 

(41:54)

Key Takeaways:

1. The ageing process is inevitable, but diet and exercise are key lifestyle factors that could help slow down the physiological changes associated with it 
2. As we get older it is worth considering our exercise regime so it incorporates both strength and aerobic exercise to bone AND muscle mass  
3. Remember we lose approx. 1% of bone mass per year and 1-3% of muscle mass from midlife onwards. 
4. Some weight gain is inevitable as we age due to hormonal changes, however the degree of weight gain is within your control. 
5. As we lose muscle and bone mass we become more susceptible to injury and health conditions including osteopenia and osteoporosis. Being mindful of WHERE we run to prevent any falls occurring may limit our exposure to fractures, but also to muscle and other soft tissue injury. 
6. As we age our energy needs reduce so it is important to adjust our macronutrient intake accordingly to help minimise weight gain, especially considering adjusting CHO and FAT intake. 
7. Remember we require up to 25% MORE protein to support muscle building and strength. 
8. Finally I would say that as we advance in years we can do so healthily and gracefully, if we are willing to make some tweaks to our lifestyles….so we can continue to enjoy our running from mid life into older age and the HWHR can provide the platform on which you can begin YOUR journey. A great way to start would be to join us on our next FREE online HWHR training, which is planned for 29th April 2021. All you need to do is click on the booking link at the top of the show notes. If you are listening to this after the end of April, click on the link anyways as we update it with the next training date for you.

Related Episodes:

Ep22 Fuelling the Ageing Runner

Ep43 FOOD FOR.....Hormonal balance and Running

Ep 47 Perimenopause and Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com  

Food Planning Tips for Busy Runners

We are going to give you a snap-shot of Food Planning Tips for Busy Runners which we look at in the Eat For Running Results part of the Healthy Woman Healthy Runner Method.

We will be talking about: 

1.    What do you need to think about when creating your runners food plan?

2.    Planning your Food Plate to meet your energy requirements.

3.    Practicalities of putting your food plan into action

4.    Having some fall-back food plans …. In case food plan A doesn’t work out!

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.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

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

Show Notes

(01:49)

What should we consider when creating our “runners food plan” and what questions do many runners have? In our experience, many runners, feel a bit confused about how to adapt their everyday food plan to meet their training requirements and also to help them enjoy their running, get good results and recovery as well as prevent injury and maybe even support their life phase or an underlying health condition. They are often not sure where to start and what foods and how much food to eat and when to eat those foods!

(03:44)

If you are new to planning food for your running, we suggest planning and scheduling your run training in your diary as a starting point ideally for a week ahead. This information is going to inform you of what your food and fuelling requirements are for your training and then you can consider the practicalities around what you are able to prepare and eat within the best time frames.

(07:15)

Understanding about why the time of day will influence what you choose to eat in relation to your run training plans. For example, choosing to run in a fasted state is best when it’s an early morning easy paced run under 90 minutes or planning meals giving enough time to digest food before a run.

 (07:54)

Choosing what to eat to support different types of run training.

• For runs under 90 minutes or in the 10k – it’s likely that everyday foundational nutrition will be adequate for your requirements.
• For speed/technical running, you may require a snack BEFORE training even if training is short and early morning as you will be burning more CHO than fat and glycogen stores are reduced in the morning following an overnight fast.
• When you’re running for longer distances for a longer duration of time you’ll need to start adapting your energy intake across your day and consider your requirements for fuelling during your runs and for post run recovery
• It’s likely that you’ll require more energy from carbohydrate at your meal-times and also have requirements for taking on board carbohydrate during your training runs as well as having a post run snack
• Your total Energy Requirements are personalised to your body composition as well as your training requirements – which is something we help you with in the HWHR method

(11:52)

Get access to our Free Nutrition Guide to help you make pre, during and post food choices

(13:12)

How do you know how much to eat i.e. energy in vs energy out? We suggest calculating your energy requirements based on BMR plus activity factors and personalising your food requirements accordingly to your run training plan.

(17:57)

Some insights into using different athlete food plates for different levels of training as an alternative to complex measurements of macros and calories.

(22:55)

We consider the practicalities of putting your food plan into action from time saving ideas to making conscious decisions. We suggest you give your food planning the same priority as the intention you put into deciding what training you’re going to do on a particular day. Remember we are focusing on helping you to “Eat For Running Results” or at the very least make your running easier and you less injury prone … so focus on that rather than I don’t feel like planning my food! 

(30:55)

Having a fallback food plan for the days with plan A doesn’t work out. Let’s be real! Life can get in the way sometimes so having alternatives in mind can support your overall nutrition plan. 

(37:41)

 Key Take Aways 

1.    Every week, plan and schedule your run training – consider what days, time of day, type/duration of run training and distances you’ll cover on each day.

 2.    Do some upfront food planning – create your favourite healthy meals and snacks for running days, write a shopping list and stock up.

3.    Calculate your energy requirements based on BMR and activity/training you plan to do and adapt your food plan to meet your personal requirements – an easy way to do this is to use our athlete food plates.

4.    Consider if there is any advance food preparation you can do to save time on the days you are doing run training e.g. bulk/batch preparation. 

5.    Make conscious decisions about what ACTUAL food choices you’ll make – ideally a day ahead at the latest. 

6.    Have a fall-back food plan for the days that your Plan A doesn’t happen. 

7.    Focus on “Eating For Running Results” or at the very least eating to make your running easier and you less injury prone.

Related Episodes:

Smart Food For Healthy Runners

In a Runners Kitchen

Healthy Fast Food 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.....Spring Running

Spring is in the air and the new season’s fruits and vegetables are ready to pick and enjoy…but have you ever considered how these delicious and healthy foods may support your running training and performance? In this episode we delve into the nutritional properties of FOUR seasonal foods and outline how they may support YOUR running performance. The foods discussed are:

• Cucumber
• Mint
• Spring onion
• Purple sprouting broccoli

Show Notes

(03:57)

CUCUMBER:

The humble cucumber contains at least 73 different phytonutrients as well as many micronutrients of which vitamin K is the most abundant. In fact a100g serving of cucumber contains 19% of the Govt RDA. A focus is given to the benefits of vitamin K for a runner before moving on to discuss 2 key phytonutrients, Quercetin and Naringenin. We delve into their antioxidant and anti-inflammatory properties and how they could help reduce a runner’s risk of injury and illness. Additional attention is given to their water content and its ability to maintain hydration. 

(12:19)

MINT

Mint comes from the family of herbs that also includes oregano, rosemary sage plus many others and there are at least 25 varieties of mint, however the 2 most popular mint varieties are peppermint and spearmint. Mint’s essential oils are thought to be the most health promoting aspect of mint, but mint leaf and rosmarinic acid within mint are known to support digestive health and reduce the severity of symptoms of hayfever. We delve into these nutrients and outline how they could support a running in training throughout springtime when hayfever tends to be at its worst. 

(18:41)

SPRING ONION

Spring onion comes from the allium family of vegetables. which includes garlic and both come from the larger LILY family, which also includes chives, and leeks. Spring onions are grown in warmer climates than regular onions and have a milder and sweeter flavour, The principle nutrients discussed that would support a runner are Allyl Propyl Disulphide (APDS), which ate known to support blood sugar balance and saponins and sapogenins, which are antimicrobial so may help protect against infections and illness.  

(24:15)

PURPLE SPROUTING BROCCOLI

Purple sprouting broccoli (PSB) contains all the nutritional properties of regular broccoli, but with added colour and flavour, The purple heads of broccoli start to bud in February in preparation for harvest in the springtime unlike regular broccoli, which is not in season until the summertime. Broccoli comes from the cabbage family. It is a brassica/cruciferous vegetable with a very high vitamin C content, which is important as an antioxidant and an anti-inflammatory nutrient. Here the focus is on the health benefits of the glucosinolates, of which sulforaphane and indole-3-carbinol are two important ones known to encourage the excretion of excess oestrogen hormones. Important nutrients for runners suffering PMS, peri-menopause symptoms or suffering from any other oestrogen driven condition to consider. 

(30:13)

FOOD IDEAS:

1. Food ideas for Cucumber: Raita with toasted pumpkin seeds, gazpacho soup, green juice or smoothie
2. Food ideas for Mint: Tabbouleh, fresh mint tea, aubergine and mint side dish, pea/mint and feta dip
3. Food ideas for Spring onion: tomato and onion salad, stir fry, guacamole, green egg scramble
4. Food ideas for Purple Sprouting Broccoli: sauteed with garlic and sesame seeds, broccoli and blue cheese quiche, Sprouted purple broccoli salad, baked broccoli with chilli and lemon yoghurt, broccoli and salmon super salad bowl

(43:29)

ONE DAY MEAL PLAN

Breakfast – Cucumber, Apple and Fresh Mint Juice followed by Green Egg Scramble

Lunch – Roasted Augberine and Quinoa Mint Taboulleh Salad

Evening Meal – Roasted Chicken served with a side dish of purple sprouted broccoli with chilli and lemon yoghurt dressing and baby potato salad with fresh mint

Snacks – 

• Cucumber Slices topped with Hummus
•  Pea, Mint and Feta Dip with Oatcakes
• Fresh Mint and Ginger Tea served with squares of dark chocolate
• Cup of Gazpacho Soup

(45:58)

KEY TAKEAWAYS

1. The key nutrients in Cucumber are Vitamin K and Silica to support connective tissue and bone health.  This is important for a runner to help prevent soft tissue injury and reduce the risk of experiencing stress fractures and the development of osteopenia and osteoporosis. Cucumber also contains an array of phytonutrients, which are anti-inflammatory, therefore could help prevent a runner becoming injured, but also encourage speedy recovery form any injury sustained. 
2. The key nutrients in Mint are its essential oils and Rosmarinic acid to support digestion and the immune system. It is thought to be quite effect tive against hayfever, which is the blight of many springtime runners. Also, many runners suffer from digestive distress, especially bloating, and flatulence.  
3. The key nutrients in Spring Onions are Allyl Propyl Disulphide and the saponins and sapogenins to support blood sugar balance and the immune system. This may be helpful to runners who afre prone to transient hypoglycaemia and/or frequent injury such as shin splints, tendonitis. 
4. The key nutrients in Purple Sprouting Broccoli are Sulphoraphane and indole-3-carbinol to support the excretion of excess oestrogen, which would be helpful to any female runner who suffers from PMS, Per-menopause symptoms or any other conditions/symptoms associated with oestrogen dominanace.

Related Episodes:

Avoiding Digestive Issues as a Runner

Perimenopause and performance

Hormonal Balance and Running

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com  

Restorative Rituals for Runners

Women and in particular mid-life women often feel they just don’t have enough energy …. they are spread thinly and running on empty.

Female runners want to run more often and for longer distances, train more, be faster, get a PB, cook healthy meals, focus on nutrition for running performance, look after their families, have time to socialise and do their jobs well.

Phew - It’s exhausting just listing out all those desires! But great aspirations and all entirely possible.

Finding optimal energy balance may feel elusive and that’s why we focus on this as part of Healthy Woman Healthy Runner Method. When nutrition, hydration and hormones are reset, if low energy is still an issue, we must zone in on the other things in life which may be energy drains. Often these energy drains may be aspects of lifestyle, like quality of sleep and rest or how they are managing their stress load or emotions.

Our solution is to identify the energy drains and use restorative rituals to plug the energy drains to restore and feel rejuvenated again.  

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.

You can choose either 12 noon or at 6pm (BST), whichever best suits your lifestyle.

Book for 12 noon GMT, 19:00 AWST, 21:00 ACST HERE

Book for 18:00 GMT, 13:00 ET, 10:00 PT HERE

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

Show Notes

(01:37)

 Why is Energy for Everything so important for a Healthy Woman Healthy Runner. Examples of typical energy drains.

• SLEEP – are you getting enough sleep, what is the quality of sleep like, what is your bedtime preparation like, is your sleep hygiene good
• REST – do you take regular days off work, from run training, for meal breaks and rest breaks during the day
• STRESS – what is your stress load, do you regularly empty your stress bucket, are you TIRED and WIRED or flat lining
• Is your SOCIAL life draining you?
• Is your RUNNING and exercise schedule tipping into overtraining syndrome
• Having a 24/7 business and personal lifestyle
• Being available to everyone all the time
• Sometimes it’s your emotions which are draining you – you may be feeling sad and low or maybe you are always on a HIGH

 We also take a look at what a Restorative Ritual is and why women resist this step in their well-being plan.

 (07:32)

 What distinguishes a Restorative Ritual from a healthy habit or routine?

 For example, a ROUTINE may be that every Saturday morning you do a long endurance run and you have a specific breakfast before your run.

HABITS may be what time you eat breakfast every day or that you always drink 1.5 L of water during your working day.

A RITUAL is described in the dictionary as being a series of actions performed in a prescribed order. Others have described a ritual as being performed with intention, meaning and mindfulness, and being infused with enjoyment, beauty and pleasure.

 (10:00)

 How do you go about creating a Restorative Ritual?

 The steps we suggest are:

1.    IDENTIFY what is draining your energy?

2.    Set your INTENTION

3.    PREPARE for your Ritual

4.    INFUSE your ritual with beauty, pleasure and enjoyment for you

5.    Finally EXPERIENCE your ritual

 (13:29)

 A Restorative Ritual for a woman who doesn’t make time for breaks during the working day …

 (18:00)

 A restorative ritual for a runner who is surviving of 6 hours sleep a night (or less) ….

 (24:17)

 Thinking about Restorative Rituals to support your running

 (25:00)

 Why is it important to use Restorative Rituals?

 If we were to look at using Restorative Rituals from a physiological viewpoint – what we are creating is an opportunity for our stress hormones to rebalance and to give our body an opportunity to rest and restore at various points during the day and the week. If we don’t allow rest and restoration we run the risk of nutrient depletion and imbalanced hormones and poor levels of energy.

What every woman wants …… is to feel refreshed after sleep and have a day without energy dips

So they can…….

Ö     Feel energised for daily life and for running performance

Ö     Cope with the demands of family/work AND their running training

Ö     Recover sufficiently and efficiently for their next training session

Ö     Reduce the stress in their lives giving space for appropriate recovery and recharging energy

 (26:59)

 Key Take Aways 

1.    There are many potential reasons for low energy e.g. what you eat, when you eat, potential nutrient depletions, your sleep and rest, your exercise and run training, stress load and emotions.

2.    Identifying your energy drains over and above nutrition and hydration is key to resolving low energy.

3.    Using Restorative Rituals can be transformative to plugging your energy drains

4.    A ritual involves setting an intention, preparation and infusing with pleasure, beauty and enjoyment.

5.    We suggest the following steps to creating and experiencing your ritual – Identify your energy drain – set your intention – prepare – infuse with pleasure – experience.

6.    Restorative Rituals are ESSENTIAL and if you feel they are indulgent – all the better you’ll enjoy them even more.

Related Episodes:

HWHR Combating Low Energy

HWHR Energy for Everything

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  

Ketogenic Diet and Exercise Performance

The Ketogenic diet is well known as an approach for weight loss, at least in the short term, and has been used as an adjunct treatment for epilepsy and other neurological conditions.  BUT, is it an appropriate diet for endurance athletes? In this episode we explore what the ketogenic diet is and our current understanding of its use as an approach to health before moving on to consider its influence on exercise performance. We then end by translating all this information into recommendations for you as runners. We look at the questions:

• What are the potential detrimental side effects for health and running performance?
• What are the benefits to performance from using fat as fuel?
• Could the Ketogenic diet be manipulated to support running performance?
• Could it be suitable for some runners but not others?
• Could it be suitable at certain times during a runner’s annual training cycle?

Show Notes

(06:12)

Defining the Ketogenic diet, which is a low carbohydrate:high fat diet where carbohydrate intake is reduced to as little as 10% of the overall daily macronutrient intake. Also, outlining some food ideas and quantities to consider if following this stye of eating.    

(15:04)

Looking at energy production when following a Ketogenic diet, thinking specifically about:

• Gluconeogenesis
• Ketogenesis

A brief introduction to gluconeogenesis is given before focusing on Ketogenesis in more depth including an outline of some of the known general health benefits and possible detrimental effects of this dietary approach. 

(27:43)

Moving on to consider how the Ketogenic diet may influence exercise performance. Thought is given to the benefits of using fat as fuel, but the demand for oxygen when shifting from carbohydrate to fat metabolism and the subsequent potential effects on performance are also debated.   

(48:15)

Translating all the information and current research theories discussed into recommendations for runners of all abilities. Considering aspects including:

• The potential for nutrient deficiencies
• Running in the fasted state and its ability to support efficient utilisation of “fat as fuel”
• Manipulating the ketogenic diet to support running training 

(57:12)

FEMALE FACTORS:

1. Regarding weight loss and blood sugar balance, the ketogenic diet has been found to have fewer positive effects in females compared to males
2. The influence of oestrogen may be a factor in WHY the Ketogenic diet is less effective in women besides men
3. The Ketogenic diet may be more suitable for post-menopausal women when oestrogen levels are naturally reduced. 
4. This diet is difficult to maintain in the long-term so may lead to rebound weight gain. Subsequent weight loss may be more difficult to achieve, especially for women in midlife.
5. This diet could lead to the removal of a complete food group; a food group important for general health, but also many female specific aspects of health, including: sex hormone balance, blood sugar control and cortisol stability.
6. More research is required into the ketogenic diet and its impact on female (and male) runners 

(1:00:13)

KEY TAKEAWAYS

1) The Ketogenic LCHF Diet is one where CHO intake is reduced to a minimal daily intake and replaced with a much higher intake of fat.

2) This diet appears to have a place in medicine as an adjunct treatment for certain medical conditions e.g. epilepsy

3) There is limited research into this diet and its effects on exercise performance, and the studies carried out to date do not appear to suggest it IMPROVES performance

4) BUT the studies do suggest The ketogenic could increase peak aerobic CAPACITY

5) The ketogenic diet appears to have several side effects including an increased risk of    

• Dehydration
• Electrolyte disturbances
• Hypoglycaemia
• Vitamin and mineral deficiencies

6) Also, it has been shown to be unsustainable in the long-term and when used as a weight loss strategy, can result in rebound weight gain when removed.

7) Finally, we would not recommend this approach for running performance, we suggest a more balanced diet and using the different macronutrients strategically to manipulate their performance enhancing capabilities

Related Episodes:

Ep2 Macronutrients to Help Runners Go Faster for Longer

Ep28 Nutrition Periodisation 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