She Runs Eats Performs

FOOD FOR … STRESS

Running, especially long distance/endurance running is a stressor to the body, which is often associated with GI distress. GI distress is an area we discuss in detail in Ep3 when discussing Digestive Distress and again in Ep23 where we focus on Runner’ Gut.

Some stress can be outside our control, so to help us limit the stress we experience it is important to address the stressors that are WITHIN our control.

From a health and nutritional view point as a runner, our aims for this episode are to consider some foods that may help limit the stress load on the body and also help us cope with the stress we cannot control.  

Show Notes

(00:33)

Our non-nutrition approach to supporting running related stress load – sleep, yoga and pilates. We also introduce the 4 foods we are spotlighting in this episode.

·     Mackerel

·     Red Bell Peppers

·     Mushrooms

·     Dark Chocolate

(04:08)

Mackerel

It is the Omega 3 Fatty Acids contained within Mackerel (and other oily fish) that are thought to help reduce the effects of stress and Omega 3 FAs are already very well known for their anti-inflammatory properties.

The metabolism of Omega 3 FAs results in the production of DHA and EPA and it is these metabolites that are thought to help reduce the effects of stress by exerting their influence on cortisol (the chief stress hormone) either directly or indirectly.

A study in 2010 showed that EPA/DHA could blunt the increase in cortisol found after intense exercise. The proposed mechanism of lowering cortisol was the ability of DHA/EPA to reduce the production of a very potent inflammatory molecule (cytokine)known as interleukin-6 (IL-6), IL-6 can stimulate the HPA-Axis (hypothalamic-pituitary-adrenal axis) leading to increased cortisol levels. So, controlling inflammation is a critical goal in reducing excess cortisol.

A more recent study, completed in 2012, which revealed another target of EFAs. This study proposed that substances called pro-resolution molecules (including lipoxins, resolvins, and protectins), are used by the body to turn OFF chronic inflammation. EPA and DHA have a major influence on enhancing production of these molecules, therefore are potentially influential in reducing chronic inflammation and thus cortisol levels.

We can see from both these studies, it appears to be the influence of DHA and EPA on inflammation that helps diminish cortisol levels, thus reducing the stress response

(7:25)

Red Bell Pepper       

Stress leads to the overstimulation of the adrenal glands as requirements for the stress hormones (especially cortisol) are required. This energy intensive process uses up significant amounts of certain nutrients, especially vitamin C, Magnesium and Vitamin B5. As a result, these nutrients may become depleted. For a runner, these depletions may lead to an increased risk of injury, illness (URTI/UTI), low energy, poor recovery and ultimately poor performance.

Bell peppers are a good source of Vitamin C. All bell peppers have a vitamin C content but red bell peppers have the highest content. For example, red bell peppers contain 190mg per 100g of pepper whereas green bell pepper contains 128mg/100g.

By adding red bell peppers to your diet on a regular basis may help to increase the body’s vitamin C status. This could help reduce the effects of low vitamin C levels caused by stress.

(09:05)

Mushrooms

Mushrooms, especially Shitake, Maitake and Reishi have played an essential role in Asian medicinal traditions for many centuries. As the scientific evidence increases regarding their health benefits, they are becoming more and more popular in the western world as a food source as well as being used therapeutically for health.

We have discussed mushrooms and their healing properties in other Episodes including Ep14 when discussing the immune system.

We have included mushrooms today because they are a rich source of vitamin B5 otherwise known as Pantothenic Acid. B5 could be insufficient in times of stress due to the overstimulation of the adrenal glands.

One of the principle functions of B5 is the synthesis of coenzyme A (CoA), which is important in the metabolism of FATS/PRO/CHOs for energy production. So, for a runner, low B5 availability could lead to low energy, fatigue and poor recovery from training.

Also, the Vit B5 content of mushrooms varies depending on the mushroom variety. For example when comparing dried mushrooms, Shiitake contains the highest amount with a content of 7.93mg per 100g followed by Maitake with a 3.67mg Vit B5 content/100g.

Fresh, raw mushrooms sees oyster mushrooms having a 2.4mg content of B5 with the button mushroom varieties having 1.54mg/100g. This may not sound a lot but then we only require approx. 5mg of B5/d….although the need would potentially be higher in times of stress.

(13:51)

Dark Chocolate

With regards to Dark Chocolate, we are thinking about its Magnesium content. Magnesium is required in over 300 biochemical processes within the body including the metabolism of the macronutrients and the production of energy. For us as runners Magnesium is also required to maintain bone health and is integral in muscle contraction/relaxation.

If stress is high and we have compromised Mg levels then our running performance will suffer.

Dark chocolate COULD be part of an overall strategy to increase Magnesium  intake alongside other magnesium rich foods.

When considering which dark chocolate to purchase, ensure it contains at least 70% cacao solids….aim for at least 80% if you can.

A good quality 100 gm bar of dark chocolate would contain approx 170 mg of magnesium. This is a reasonable amount of Magnesium per 100g, however we would not advocate you have this amount of chocolate per serving. A serving of around 2-3 squares, so approx. 30mg would be recommended, which would be approx. 55mg of Magnesium.

(17:28)

A summary of the key nutritional properties of these 4 foods

1.    The principle nutritional properties of Mackerel in supporting the reduction of the health effects of stress are the Omega-3 Fatty Acids, more specifically DHA and EPA, which are known to reduce the effects of stress by exerting their influence on cortisol.

2.    The principle nutritional property of Red Bell Peppers in reducing the effects of stress is Vitamin C. This nutrient is depleted in chronic stress due to the over stimulation of the adrenal glands, so we must replace it to help avoid any detrimental effects to our health or our running.

3.    The principle nutritional property of Mushrooms in reducing the effects of stress is Vitamin B5. Like Vitamin C it is required by the adrenal glands in high amounts during times of stress, therefore other processes requiring B5 may suffer leading to health issues.  

4.    The principle nutritional property of Dark Chocolate in diminishing the effects of stress is its magnesium content. Magnesium is also depleted in times of stress and as it is required in so many bodily/enzymatic processes and is needed by a runner for energy, muscle contraction and relaxation and optimizing bone health.

(18:58)

Our menu and recipe ideas

Food ideas for Mackerel: fishcakes, smoked mackerel pate,

Food ideas for Red Bell Pepper: stuffed peppers, roasted peppers with garlic, roasted pepper soup    

Food ideas for Mushrooms: chestnut and mushroom soup, mushroom pate, portobello mushrooms with goat’s cheese, mushroom risotto, mushroom moussaka

Food ideas for Dark Chocolate: as it is, chocolate coated strawberries and cherries, chocolate coated flapjacks, cacao trail mix, chocolate and almond butter cups

(28:24)

Our 1-Day Menu Suggestions

Breakfast – Sauteed Mushrooms with Spinach and Egg on Rye Bread

Lunch – Roasted Red Pepper and White Bean Soup

Evening Meal – Mackerel Fish Cakes with Rocket Salad

Snacks – Smoked Mackerel or Mushroom Pate on Oatcakes, Red Pepper Hummus with Carrot Sticks, Cacao, Goji Berries and Pumpkin Seed Trail Mix, Cherry and Chocolate Drizzle Flapjack

Related Topics:

High Stress Poor Performance

Healthy Woman Healthy Runner Lifestyle Essentials

Download your FREE GUIDE Top Running Snacks and Nutrient Timing

 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  

2020 Review

We thought rather than a nutrition topic this week we'd do a bit of a review this year, it’s nice to take time to reflect on the year and in particular some of the subject areas we have covered and how it’s been for us as runners during COVID.

We would like to say a really BIG THANK YOU to everyone who has supported us and listened to our episodes throughout the year. We launched towards the end of April 2020 and have published 40 episodes!

We have covered so many topics, our aim has always been to share our expertise and demystify sports nutrition so our listeners may apply practical nutritional ideas to their running food plans. We’ve chosen topics based on the questions we are asked from our clients and the members of our FB GROUP “Easy Nutrition for Healthy Runners HUB”.

So far, our themes have focused on PERFORMANCE, BODY COMPOSITION, PROTECTING IMMUNE SYSTEM (very topical this year), INJURY PREVENTION AND RECOVERY, DIGESTIVE HEALTH, FEMALE HEALTH CONCERNS (Healthy Woman Healthy Runner) and PRACTICAL FOOD IDEAS.

We are always looking for suggestions on topics you'd like us to cover, so please send your ideas to [email protected]

We wish you all a very HAPPY, HEALTHY and enjoyable running year in 2021. With very best wishes from Aileen and Karen xx

 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….. POST TRAINING

From a health and nutritional view point as a runner, our aims post training includes efficient recovery so we are nourished and energised ready for the next training session. Additionally, the type and timing of our food intake post training is important for minimising the risk of DOMS, muscle loss, injury and illness.

Show Notes

(00:50)

Karen and Aileen’s favourite post-race foods.

(04:31)

Why we require to fuel correctly post training.

From a health and nutritional view point as a runner, our aims post training includes efficient recovery so we are nourished and energised ready for the next training session. Additionally, the type and timing of our food intake post training is important for minimising the risk of DOMS, muscle loss, injury and illness.

(05:51)          

The 4 foods we’ll be discussing today are:

1.   Quinoa

2.   Sweet Potato

3.   Honey

4.   Cinnamon

(06:46)

Nutritional Properties of Quinoa

Quinoa is a complete protein meaning it contains all 9 Essential Amino Acids that the body cannot produce by itself. For runners this is particularly important because the BCAAs (leucine, iso leucine and valine) are essential AAs and they are required post-training for building and repairing muscle. Quinoa is also a very good source of Mg, which is important for muscle relaxation so may help reduce the risk and/or severity of DOMS following exercise. Mg is also key for bone health so may help reduce the risk of stress fractures.

(08:59)

Nutritional Properties of Sweet Potato

Sweet potato is a root vegetable, therefore has a high Carbohydrate content but, unlike many other carbohydrate rich root vegetables, sweet potato is thought to help stabilise blood sugar levels and improve insulin response to carbohydrate/sugars rather than de-stabilise blood sugar sensitivity. It is sometimes classified as an “antidiabetic food”. For a runner post-training, it would be a great food to introduce approx. 1-2hrs post-training when a more slow-release carbohydrate is required to maintain blood sugar balance whilst also continuing to replenish glycogen stores (if an endurance run has been completed).

(12:27)

Nutritional Properties of Honey

Honey is high in carbohydrate in the form of simple sugars so is an ideal food to consume IMMEDIATELY after training, so in a 20-30 minute window following training. By consuming a quick release carbohydrate food at this time, it helps maximise glycogen repletion so could help reduce recovery time ensuring that you are ready and energised for your next run.

Honey is also known to have other health benefits including antimicrobial properties, which may benefit a runner by reducing the risk of infections, which are common in long distance runners, especially Upper Respiratory Tract Infections. It’s is important to stress here is that the quality of the honey will determine the health benefits contained within. Most commercial honeys are processed, clarified, and filtered, which greatly reduces the nutritional content. Raw honey is superior and is known to retain more of the phytonutrients lost during the regular processing of honey.

(15:16)

Nutritional Properties of Cinnamon

Cinnamon has been found to have many therapeutic properties and it is thought that the active ingredients cinnamaldehyde and eugenol contained in the essential oil of cinnamon are responsible for most of the health benefits associated with cinnamon. Cinnamon is known to be carminative (i.e. reduce flatulence) so, post-training it may be helpful for runners who tend to suffer from some degree of runners tummy or trapped wind/cramping during running.

Additionally, Cinnamon is a rich source of manganese; two teaspoons containing 0.76mg of manganese, the equivalent to one third of the recommended average daily intake. Manganese is an important enzyme cofactor essential for the metabolism of carbohydrates, lipids and proteins so could support optimal utilisation of these macronutrients post training.

(18:53)

Summary of the Nutritional Properties of our 4 foods:

1.   Nutritional property of Quinoa is protein to support muscle building and repair post-training

2.   Nutritional property of Sweet Potato is slow release carbohydrate to support glycogen repletion and blood sugar balance post-training

3.   Nutritional property of Honey is quick release sugars to support speedy glycogen repletion IMMEDIATELY post training

4.   Nutritional properties of Cinnamon are the phytochemicals contained within the essential oil of cinnamon known to help alleviate many digestive symptoms including flatulence and constipation, which many runners suffer from.

(20:1)

Recipe and Menu Ideas

·     Food ideas for Quinoa; quinoa pancakes, quinoa and avocado salad, quinoa porridge

·     Food ideas for Sweet Potato: sweet potato and spinach curry, baked sweet potato with cottage cheese and herbs, sweet potato energy balls.

·     Food ideas for honey: roasted aubergine with honey, salad dressing, honey flapjacks

·     Food ideas for cinnamon: yogurt with baked fruits and cinnamon, cinnamon smoothie, fruit and cinnamon crumble

(27:22)

Check out our suggestions for a 1-Day Menu Plan

(29:05)

Top Takeaways

The key nutrient in Quinoa that we discussed was Protein, which is essential for muscle repair and muscle building post training.

The key nutrient in Sweet Potato that we highlighted was carbohydrate. Sweet potato contains slow-release carbohydrate required for glycogen repletion and blood sugar balance post training.

The key nutrient in Honey we focused on was carbohydrate again but this time in the form of quick-release sugar to support efficient glycogen repletion IMMEDIATELY post training

Finally the key nutrients in cinnamon that we highlighted were the phytonutrients known to help alleviate many digestive symptoms including flatulence and constipation….which many runners suffer from.

 Related Topics:

Macronutrients to help runners go faster and longer

Nutrient Timing For Performance

Download your FREE GUIDE Top Running Snacks and Nutrient Timing

 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….. DURING TRAINING

The key strategy behind eating during training is to maintain glucose/glycogen levels, so the types of foods you eat are VERY important. This is where quick release, glucose rich sugar foods can be used strategically to maintain performance.

Also, it is important not to eat foods containing fat and/or protein at this time as this will slow down the digestion/absorption rate of the sugars, which will delay utilisation that could impact performance.

It is not always necessary to eat during a run. It will depend on how long you are running for, the distance you are running, the intensity of the run, your metabolic rate amongst other individual factors. As a rule of thumb, if your run is less than 90mins then there is no need to eat DURING a run. BUT this may not be the case for everyone, E.G. someone with diabetes may require additional feeding.

From a health and nutritional view-point as a runner, our aims during running are to ensure we have sustained energy throughout so we can maintain performance, BUT also to help reduce the risk of injury and illness and support speedy and efficient recovery following training so we are ready and energised for our next run.

Show Notes

(02:49)

Introducing the 4 foods we will spotlight in this episode:

·     Medjool Dates

·     Raisins

·     Mango

·     Bread.

(03:39)

Medjool Dates

We have chosen medjool dates in particular because their natural sugar content per date is very high. To make a comparison:

·     1 medjool date contains 18g of CHO of which 16g is sugar

·     1 Deglet Noor date (another type commonly eaten in the UK) contains only 5g of CHO of which 4g is sugars.

So, you would need to eat approximately 4 Deglet Noor dates to get the equivalent quick release sugar content. As runners, we want to achieve maximum natural sugar content from as little food as possible during a long run so a medjool date is a great choice of quick release carbohydrate.

Another important nutritional property of dates is their soluble fibre content i.e. Beta-D-Glucan fibre. This may be beneficial to runners who suffer from runner’s tummy, as Beta-D-Glucan is known to absorb and retain water as it travels through the GI tract, thus adding bulk and softness to the stool. There may be a need to consider your hydration as a result of the absorption of water by dates.

(05:53)

Raisins

We have chosen raisins for their natural sugar content for running and a small 30g box contains approx. 23g CHO of which 21g is sugar.

Raisins are an excellent source of Boron, a trace mineral which has an important place in supporting health. For runners, its principle function would be to support bone health, although boron is also known to support immune function, help balance sex hormones and optimise vitamin D metabolism to its active form.

Studies have found that it helps in the regeneration of bone by reducing urinary excretion of calcium and magnesium, both of which are key in the maintenance of bone mineral density. Calcium and Magnesium are linked to bone health, vitamin D would be key here too as boron is needed for the metabolism of vitamin D.

(10:00)

Mango

Mango is delicious and like all the other tropical fruits (e.g. pineapple, papaya, banana) it is incredibly sweet.

The Carbohydrate content of fresh mango is 15mg per 100g weight of flesh (so roughly a large slice of mango) of which 14g are sugars. The problem with mango is it is not very transportable for a runner, so possibly dried mango may be more practical. A 42g pouch of dried mango contains roughly 33g of CHO of which 28g are sugars. A word of caution here as many dried mango products contain added sugar so do read the ingredients before you purchase.

Fresh mango is also rich in Vitamin C, which for a runner is important for immune support to help reduce the risk of injury and illness. Vitamin C is also important in the synthesis of collagen so key in bone regeneration (like Boron) and soft tissue maintenance. The dried variety contains much less vitamin C due to the fact that it is a water-soluble vitamin, thus lost in the drying process….so fresh is best from this health point of view. 

(13:07)

Bread

Generally, bread is an overused as a convenience food, however for a runner, if used strategically it could be beneficial.

Eating bread during a run is not something that most of us probably do…however, if you are an ultra-distance runner eating “real food” on the run (pardon the pun) becomes more important. A sandwich is probably an easy food to carry if the runner does not want to stop to eat (many ultra runners will stop though, especially if the distance is beyond 50 miles).

So, thinking about the type of bread…white bread could be used here as it is in the form of quick release Carbohydrate, plus there is a lack of fibre, which could help minimise digestive distress, which is common amongst ultra runners.

Apart from its energy content, there are NO natural nutritional benefits to eating white bread…although it will generally be fortified with certain nutrients

(15:53)

A recap on the principle nutritional properties of ALL 4 foods for a running DURING TRAINING is their energy content in the form of sugars. In addition…….

1.   The principle nutritional property of Medjool dates for a runner that we discussed is Beta-D-Glucan; a soluble fibre that may help reduce the risk of runner’s tummy for some individuals

2.   The principle nutritional property of Raisins for a runner that we discussed is Boron, a trace mineral known to support bone regeneration.

3.   The principle nutritional property of Mango for a runner that we discussed is Vitamin C, a water-soluble vitamin well known for its immune boosting properties, therefore helping reduce the risk of illness and injury. It is also important in the synthesis of collagen so key in bone regeneration and soft tissue support.

4.   The principle nutritional property of Bread, principally white bread, is carbohydrate, it does not naturally contain any other nutritional properties, although it is generally fortified with certain nutrients.

 (17:36)

Our Favourite Food and Menu Ideas for these 4 foods

·     Medjool dates: dates stuffed with walnuts, dates stuffed with cottage cheese, dates stuffed with cottage cheese and almonds

·     Raisins: raisin flapjacks, raisin granola bars, overnight oats with raisins, raisin granola

·     Mango: Mango and oat smoothie, Mango and flax smoothie, Mango and chia smoothie

·     Bread: banana and honey white sourdough sandwich, chicken and rocket with tomato white bread sandwich, avocado and cottage cheese brown bread sandwich (if tolerated).

25:50

A summary of the key nutrients of each food and how they support a runner’s health.

We have principally chosen these foods for their energy content to fuel us during our long runs, however they have additional benefits including:

Medjool dates – the key nutrient we discussed was soluble fibre in the form of Beta-D-Glucan, which could help reduce the risk of runner’s tummy during a run.

Raisins – the key nutrient discussed was Boron, which is known to support bone regeneration

Mango – the nutrient highlighted here was vitamin C, which is known to support the immune system as well as being important for bone and soft tissue health.

Bread– white bread does not naturally contain any nutritional properties as they have been processed out, however most breads are fortified with certain nutrients. The nutrients vary depending on the bread product.

Related Topics:

Bone Health For Runners

Nutrient Timing For Performance

Download your FREE GUIDE Top Running Snacks and Nutrient Timing

 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 Runners Nutrition Zone for short videos, recipes, downloads and LIVE training and Q&A.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.com

Happy Running!

Aileen and Karen

[email protected]  

FOOD FOR…..PRE-TRAINING

From a health and nutritional view point as a runner, our aim is to ensure we are fuelling our bodies appropriately to maintain our performance throughout the run….but also to support efficient recovery afterwards.

What we eat beforehand may also help reduce the risk of cramping and injury during or following our run.

In this episode we will discuss 4 foods to support your Pre-training fuelling. 

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

The 4 foods we’ll be discussing today are

• Maple Syrup
• Eggs
• Flaxseed
• Avocado

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

Show Notes

(00:39)

Discover Aileen and Karen’s “Go To” Pre-Running Meals and Snacks

(03:42)

Maple Syrup is a great vegan alternative to honey, which can be used in exactly the same way pre-training. The reason we are recommending it here is for its Carbohydrate content in the form of simple sugar, which is required for immediate energy. To let you see how beneficial this food could be for pre-training (endurance running lasting more than 90mins)100g of maple syrup contains 67.1g of CHO of which 59.5g is sugar…mostly glucose. Now as glucose is the raw material required for producing energy its uptake and utilisation is going to be far more rapid than if it was oats for example, which would need to be metabolised and broken down into glucose, which is going to take time.

Maple syrup could be an excellent food choice if there is very little time between eating and running. However if someone was leaving at least an hour between eating and running then a slower release CHO choice would be more beneficial….like the oats mentioned.

(08:37)

Eggs are a “complete protein” food, in that they contain ALL 9 essential Amino Acids (AA’s) , which the body cannot produce. It is the egg’s protein content we are considering here. As runners we need protein for building lean muscle as well as muscle repair and recovery. Protein is also important for maintaining soft tissue strength and suppleness, again helping reduce the risk of injury. The Branch Chain Amino Accids (BCAA’s Leucine, Iso-leucine and Valine) are the principle AA’s for muscle protein synthesis (MPS) and as eggs are a complete protein, they contain these AA’s. From a practical point of view eggs are fast to cook and for most people easy to digest which again is important for pre run timing.

(11:15)

Flaxseed is known to be a potent anti-inflammatory food due to its Omega-3 Fatty Acid content, in fact it is one of the principle foods for vegans and vegetarians as a source of Omega 3’s.

Exercise, especially endurance exercise (or high impact exercise) is known to be pro-inflammatory, therefore it is important to try and counteract this by eating foods that could diminish or limit the pro-inflammatory effects. Inflammation, if not addressed could increase a runner’s risk of injury but also illness, especially URTI and UTIs, which are common complaints in runners, especially in distance runners.

The Omega-3 content of flaxseeds are in the form of Alpha-Linolenic Acid (ALA) rather than the DHA and EPA form found in oily fish. The forms found in oily fish are highly bioavailable to the body, however ALA requires converting into DHA and EPA.

This process requires an enzyme, which, in some people, is less available. Also, it depends on certain nutrients being present so nutrient deficiencies could limit the conversion too.

So, although flaxseed oil contains twice the amount of Omega-3 as fish oil, its anti-inflammatory benefits are generally less potent due to potential limitations on the bioavailability of DHA and EPA. However, for vegetarians and vegans flaxseed is an important source of Omega-3 PLUS it contains several other nutritional properties important for good health.

(14:26)

Avocado - The reason we have chosen avocado is for its natural levels of potassium. ½ an avocado contains 680mg of potassium which is significant when you think that the recommended daily allowance (RDA) for potassium is between 1.9g and 5.6g.

Potassium is an important electrolyte that can become diminished in distance runners or when running in intense heat or in runners with a high sweat rate if not replaced sufficiently.

(20:01)

A recap on the Nutritional Properties of each food we have discussed

The principle Nutritional property of Maple Syrup in supporting a runner pre-training is its CHO content. Specifically, its simple sugar content, which is predominantly in the form of glucose so a great source of quick to access energy.

The principle Nutritional property of Eggs to support a runner pre-training is the PROTEIN content. Adequate intake of the essential amino acids, especially the BCAAs could reduce the risk of injury and also support muscle recovery and repair as well as MPS.

The principle Nutritional property of Flaxseed to support a runner pre-training is the Omega 3 FAs content. Omega-3 is a potent anti-inflammatory nutrient so could help reduce the risk of injury and illness, both of which are common in runners. 

The principle Nutritional property of Avocado in supporting a runner pre-training is potassium. Potassium has many functions in the body including glycogen storage and is one of the electrolytes that is known to be lost in sweat. Low potassium levels are known to lead to significant symptoms if not addressed.

(22:13) Ideas on how to use these 4 ingredients in your food plan

Food ideas for Maple Syrup: banana and maple smoothie, Greek yogurt with maple and seeds

Food ideas for eggs: Huevos Rancheros, Boiled eggs on oatcakes with wholegrain mustard

Food ideas for flaxseed: mixed salad with flax oil, fruit and flax smoothie

Food ideas for avocado: oatcakes with banana and avocado, guacamole with crudités

 (33:09)

Check out our 1-day Menu Plan Suggestions using the 4 foods spotlighted today

(34:53)

Key Takeaways:

Maple Syrup’s key nutrients is Carbohydrate, Maple syrup is good for providing quick release sugars ideal for promoting energy ahead of run training.

Eggs key nutrient is Protein good for building lean muscle, as well as muscle repair and recovery and is also important for maintaining soft tissue strength, suppleness, and helping reduce the risk of injury when running.

Flaxseed– key nutrients is Omega 3 Fatty Acids which are anti-inflammatory and may support reducing the risk of injury and illness common in runners. 

Avocado – key nutrient is Potassium supporting electrolyte balance and good for promoting glycogen storage important for energy production.

Related Topics:

Episode 3: Avoiding Digestive Distress as a Runner

Episode 9: 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  

Pressing The Pause Button

This is not our usual weekly episode. 

We explain why we are pressing the pause button on releasing episodes for the next two to three weeks. We will be back though on Thursday the 10th of December. 

We look forward to connecting again with you very soon. 

FOOD FOR…….SLEEP

Sleep is important for a runner BUT for it to be restorative, optimal sleep needs to be in place CONSISTENTLY. So, in this episode of our FOOD FOR….SPOTLIGHT SERIES we discuss 4 foods known to promote sleep duration and sleep quality, therefore supporting restorative sleep to help reduce YOUR risk of injury or illness.  

Show Notes

(04:01)

Indicating the importance of restorative sleep, with an emphasis on how it may support the immune system. Moving on to outline the four foods to be discussed in this episode:

1. Turkey
2. Tart Cherries
3. Samphire
4. Liver  

(07:21)

Exploring the nutritional properties of Turkey in supporting enhanced sleep. Focusing on Tryptophan; one of the essential amino acids of proteins. Tryptophan is essential for the production of serotonin, which is further metabolised to produce Melatonin; the key neurotransmitter known to induce sleep. 

(14:29)

Moving on to discuss Tart Cherries and their Melatonin content; the key neurotransmitter (hormone) known to induce sleep. Melatonin’s antioxidant properties are also acknowledged. 

(22:33)

Introducing Samphire, a sea vegetable, containing good levels of the mineral Magnesium. Magnesium is known to have an indirect effect on sleep, as it is required in the conversion of Tryptophan to Serotonin. Additional effects of Magnesium on sleep quality and duration are also discussed.    

(28:25)

Thinking about Liver and how it could support sleep. Liver has a high content of vitamin B12, a nutrient thought to indirectly influence sleep by helping alleviate insomnia. Finishing off with a recap of the nutritional properties of the four foods discussed:

• Turkey: Nutritional property discussed – Tryptophan
• Tart Cherry: Nutritional property discussed – Melatonin
• Samphire: Nutritional property discussed – Magnesium
• Liver: Nutritional property discussed – Vitamin B12

(33:18)

Food and recipe ideas for Turkey: Turkey mince lasagna or chilli or burgers, Indian inspired turkey salad,  

(35:24)

Food and recipe ideas for Tart Cherries: homemade granola, trail mix, cherry and cacao smoothie, cherry sauce for poultry, homemade flapjacks 

(38:23)

Food and recipe ideas for Samphire: fish or seafood salad, on sourdough with duck eggs, an accompaniment to any fish dish.  

(40:37)

Food and recipe ideas for Liver: sautéed with onions and vegetables, sautéed liver and apple salad, liver paté, frozen liver puree to add to gravies and casseroles. 

(45:25)

Check out our suggestions for a one-day Sleep Supporting meal plan.

(48:02)

Key Takeaways:

The principle nutrient in Turkey is Tryptophan, which supports melatonin synthesis. PROTEIN is a key macronutrient of turkey, which is important for muscle building as well as the muscle repair and recovery element of running. 

Tart Cherries are excellent sources of Melatonin, which is important for the sleep-wake cycle. They are also a rich source of ANTIOXIDANT AND ANTI-INFLAMMATORY COMPOUNDS, which are important for immune protection for a runner.  

Samphire is also an excellent source of Magnesium, an important co-factor in the synthesis of serotonin, which is a precursor to melatonin production. It is also a rich source of IODINE, which is key to thyroid function, thus linked to metabolism and metabolic rate, which is important for body composition for a runner 

Liver is known to have the highest content of B12 of all types of meat. It is known to help alleviate insomnia. Liver is also a well known source of IRON, which is a key nutrient in the production of energy for running.

Related Topics:

Episode 13: Sleep Essentials for Running Performance

Episode 19: High Stress, Poor 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 For ... Metabolism

As runners our aim is to maintain optimal metabolism and metabolic rate to support our running performance as well as our body composition. Nutrition (and exercise) are central to this goal, so in this episode we discuss FOUR foods known to optimise metabolism and metabolic rate. We also share some delicious and easy to prepare meal and recipe ideas for you to try out in the kitchen. 

Show Notes

(04:02)

Defining Metabolism and Metabolic Rate in a simple way whilst also considering the 3 key aspects of Metabolic Rate, which include:

• Basal Metabolic Rate OR Resting Metabolic Rate
• Thermic Effect of Food
• Energy used during physical activity

(08:03)

Introducing the first of the 4 foods being highlighted in this episode. Discussing chicken and its nutritional content known to support Metabolism and Metabolic Rate. Protein is the key nutrient here due to its effects on Basal Metabolic Rate (BMR). It is thought that the digestion and absorption of Protein can raise BMR by approx. 20%-30% 

(11:16)

Moving on to discuss Grapefruit and the phytonutrient Naringenin found within, which is thought to increase energy expenditure, therefore influencing metabolic rate. Also discussing the novel idea of Naringenin being able to express Brown Adipose Tissue (BAT), which has been researched for its thermogenic effects (i.e. heat creation). 

(16:31)

Introducing Sardines and their Omega 3 Fatty Acid content, which is the nutritional property thought to support Metabolism and Metabolic Rate. Omegaa 3 FAs influence is thought to be via their ability to suppress lipogenesis i.e. limit the synthesis of “fat”.

(20:41)

The fourth food and its nutritional property linked to Metabolism and Metabolic now being discussed. The Capsaicin content of Jalopeño Peppers is thought to induce thermogenesis therefore increase Basal Metabolic Rate. Capsaicin is also thought to induce browning of white fat (in other words, changing the ‘fat’ so as we know, i(white fat) into thermogenic brown adipose tissue). 

(25:54)

Looking at some recipe and menu ideas using the foods discussed:

Chicken – Roast chicken, chicken bone broth, chicken curry or casserole

Grapefruit – Grilled grapefruit with cinnamon, nutmeg and maple syrup, Grapefruit Granita, Grapefruit salad

Sardines – Sardine pate, sardines on sourdough with watercress, cherry tomatoes, chopped garlic and parsley, sardines with lemon, chickpeas and parsley. 

Jalapeño peppers – Add to soups and stews, guacamole, bean chilli, chilli con carne

(34:47)

A one-day meal plan:

Breakfast: sardines on sourdough with the tomatoes and parsley

Lunch: chicken tray bake - chicken pieces (drumsticks, thighs, breast), baby potatoes, cooked artichokes, lemon wedges and fresh rosemary roasted in the oven. Serve it with a salad. 

Dinner: Bean Chilli served with brown rice

Snacks:  Grilled grapefruit with cinnamon, nutmeg and maple syrup. Mexican guacamole with vegetable sticks, sardine paté on oatcakes, grapefruit granite

(38:27)

Key Takeaways: nutrients of each food and how they could support your running:

• Chicken’s key nutrient is PROTEIN, which is good for the muscle building and repair element of running  
• Grapefruit is a good source of soluble fibre in the form of pectin, which is good for the reduction of digestive distress element of running 
• Sardine’s key nutrient is Omega 3, which is good for the anti-inflammatory element of running 
• Jalapeño pepper is a good source of potassium, which is good for the electrolyte balancing element of running

Related Topics:

Episode 18: intermittent Fasting and the Female Runner

Episode 20: Resistant Weight Loss for Runners

Episode 1: HWHR Weight Loss and the Mid-Life Runner

 Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.com

Happy Running!

Aileen and Karen

[email protected]      

FOOD FOR... Gut Healing

As runners we want our digestive system to be in optimal health to help prevent digestive distress, which is known to affect many runners and could lead to compromised running performance. In this episode of our FOOD FOR…SPOTLIGHT SERIES, we highlight 4 foods (salmon, turmeric, kefir, banana) known to help reduce digestive inflammation, heal the gut lining and rebalance the gut microflora, so you can keep on running and achieving YOUR peak performance.  

Show Notes

 (01:03)

Outlining the four foods to be highlighted: Salmon, Turmeric, Kefir, and Banana then moving on to discuss the key nutrient in Salmon known to support gut healing: Omega 3 Fatty Acids

 (09:01)

Moving on to discuss the key gut-healing nutrient of Turmeric: Curcumin

(12:25)

Now considering the influence of Kefir on gastrointestinal health and healing: thinking about its influence on the gut microbiota.

 (16:15)

Thinking about bananas and how they may support to gut healing: discussing their soluble fibre and insoluble fibre content as well as their content of the amino acid cysteine, which is important for glutathione production.  

(20:47)

Discussing meal ideas and recipes utilizing the four foods known to support gut healing. Initially thinking about salmon and turmeric. Some great ideas to inspire you in the kitchen and all of them quick and easy to prepare. 

 (27:48)

Now moving on to meal and recipe ideas for kefir and banana. Some more great ideas to inspire you in the kitchen. 

 (32:37)

Compiling a one-day meal plan for you to help you introduce salmon, turmeric, kefir and banana into your diet to support gut health and healing for your running.

 (36:41)

Key Takeaways: nutrients of each food and how they could support your running:

• Salmon’s key nutrient is omega 3, which is anti-inflammatory so could help reduce the risk of injury and illness from running
• Turmeric’s key nutrient is Curcumin, which is also anti-inflammatory and a potent antioxidant so may support the neutralisation of free-radicals produced from the metabolic processes of running
• Kefir’s benefits to health are the beneficial bacteria it contains, which will help support a runner’s immune system, in the digestive tract but also systemically.  
• Bananas key nutrients are the fibres, cysteine and quick release CHO they contain. So, they are excellent at fuelling our running as well as supporting the digestive tract.

Related Episodes:

Episode 3: Avoiding Digestive Issues as a Runner

Episode 14: Endurance Running and the Immune System

 Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

FOOD FOR ...... Winter Running

From a health and nutritional view point our winter health aims (as a runner) are to protect against winter infections, support the immune function and promote circulation and blood flow in the cold weather.

In this episode we focus on 4 seasonal fruits and vegetables to support health and running performance during the winter months. We outline the nutritional properties of each and consider how they can form part of your meal plan with some menu ideas. Finally, we share an example 1-day meal plan using these 4 winter foods.

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

Show Notes

(02:01)

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

(02:48)

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

(04:06)

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

(05:15)

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

(09:16)

Food ideas for butternut squash including, roasted and stuffed with lentils, tofu and vegetables, roasting the seeds for snacks and making soups, risotto and curries

(13:04)

Food ideas using cranberries including, red cabbage with cranberries and apples, cranberry sauce and relish, cranberry and beetroot compote

(15:39)

Food ideas using pears including, pear, goats cheese and walnut salad, as an accompaniment to a cheeseboard, pear and chia jam, poached pears with chocolate, pear compote for breakfast or for a crumble

(18:00)

Food ideas using beetroot including, roasted for a side dish, beetroot hummus, beetroot, apple and coconut soup, a dip made with cannellini beans

(21:00) Check out our suggestions for a 1-day Winter Warming Menu Plan.

KEY TAKE AWAYS:

· Butternut Squash for carbohydrate, vitamin C, and B vitamins for fuel, energy and supporting your immune system

·  Cranberries for Proanthocyanidin (PAC) to support immune system, protect against infections, especially urinary tract infections

·  Pears for Epicatechin to support blood flow and contraction and relaxation of arteries

·  Beetroot for nitrates to support dilation of blood vessels and efficient flow of oxygen via blood vessels

Related Episodes:

Ep7 Vitamins and Minerals for the Female Runner

Ep14 Endurance Running and the Immune System

Ep 29 Nutrition for Winter Running

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com