She Runs Eats Performs

Nutrition to Solve DOMS

DOMS, Delayed Onset Muscle Soreness, can be debilitating for any runner. For some it can potentially mean time out of training or missing that big race.

In this episode we explain what DOMS is and who may be at risk of developing it. We also outline the key signs and symptoms to observe for and delve into the world of nutrition.  We explore how nutrition could help reduce the risk of a runner developing DOMS and/or how it could support recovery from DOMS.

Show Notes

(05:00)

DOMS – discovering what it is and who might suffer from it. 

(13:38)

Delving into the key signs and symptoms of DOMS, which include tenderness and stiffness  

(15:26)

Discussing blood markers markers used to determine the degree of muscle damage from DOMS.

(17:29)

Outlining the Female Factors linked to DOMS. Are women more susceptible?

(21:31)

Discovering how nutrition may help reduce the risk of DOMS and/or support recovery from it.  

(27:00)

Thinking about additional approaches to support recovery from DOMS e.g. sports massage, cold/hot compress.

(31:00)

Key Takeaways:

• DOMS can happen to anyone, but women may be more susceptible
• Be mindful of DOMS when adjusting training up or changing running style eg. from road to trail.
• Build up training slowly to try and avoid/reduce risk/severity of DOMS, especially if you are new to running
• If DOMS symptoms are severe STOP training for a period if time – it will be worth it in the long term.
• Consider your diet – is it anti-inflammatory or could it be a risk factor for DOMS? Listen to E14 for some great food ideas.

Related Episodes:

Endurance Running and Immune System

Vitamins and Minerals and the Female Runner

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Endurance running and the Immune system

A healthy Immune system is vital for everyone at all times. This year during the COVID-19 pandemic the immune system is something talked about amongst everyone. As runners we have a vested interest in being in peak health so we can run and race all year round and particularly in these times we are all really keen to doing everything we can to protect against possible infections.

We focus on:

1. The impact of endurance running on our immune system

2. The female factors we need to consider for immune health

3. How you may support your immune system nutritionally

Show Notes

(04:09)

An introduction into the importance of a healthy immune system for a runner and for everyday health.

(07:54)

Insights into Professor David Nieman’s research on the impact of long-distance endurance running and potential for suppressed immunity leading to post race and training infections, and why running more than 20 miles a week can increase risks of infections or illnesses.

(11:00)

The 60/60/60 approach to managing your training to reduce risks of suppressed immunity as a runner.

(15:27)

A quick overview of how the immune system functions and what may happen when the immune system is suppressed.

(19:00)

The potential risks to a runner if their immune system is suboptimal – upper respiratory infections and compromised recovery from injury and illness.

(22:36)

Karen’s personal insights into utilising nutrition to recover from injury.

(27:08)

The female factors we need to consider for the immune system and insights into autoimmune conditions.

(33:25)

How to support our immune systems for everyday health, but also as a runner plus a look at some key nutrients to support the immune system e.g. Vitamin D, Polyphenols and Beta Glucans

(39:00)

A spotlight onto research about carbohydrates and the immune system.

(41:32)

Tips on using antioxidants as nutritional supplements.

(43:51)

Supporting nutrition for your immune system with your food plan.

(46:12)

Key Takeaways

• Moderate and consistent exercise promotes the immune system
• Marathons and ultra marathons can lower your resistance for 24 to 72 hours afterwards
• Try the 60/60/60 approach which means run less than 60 miles a week, mostly at low intensity (60% of max VO2 corresponds to 75% of max heart rate), and mostly in workouts that are less than 60 minutes at a time to minimise negative impact on the immune system
• Eat optimallly - macronutrients (Protein, Carbohydrate and Fat) and micronutrients (vitamins and minerals)
• Test for Vitamin D
• Eat foods containing polyphenols beta glucans, zinc, selenium, vitamin C, other antioxidants, omega 3 fats
• Focus on consuming quick release carbohydrates at timed intervals during training and races

Related Episodes:

Nutrition Basics for ALL Runners

Vitamins and Minerals for the Female Runner

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Sleep Essentials for Running Performance

Good sleep health is important for everyday physical and psychological health and wellbeing as well as running performance.

In this episode learn about why we need to sleep and discover the health and performance consequences of inappropriate sleep length and quality. 

We also delve into and discuss specific foods and nutrients known to either help or hinder deep sleep.

Show Notes

(06:19)

Learn about WHY we sleep and find out the definition of Good Sleep Health.  

(09:16)

Discover the importance of sleep for physiological and psychological health and wellbeing. 

(11:07)

Learn about the health and running performance consequences of poor sleep health. 

(14:01)

Exploring the Female Factors linked to sleep. Do females get enough sleep? 

(15:53)

Is the cumulative amount of sleep you get over a day as important as a long period of sleep? Listen in to discover if a cat nap during the day could be beneficial to health.  

(18:33)

Moving on to discuss the interconnections between sleep and nutrition. The negative impact of caffeine and alcohol.

(26:07)

Discussing key aspects of food and nutrition to support good sleep highlighting specific macronutrients and micronutrients including: protein, carbohydrate, B vitamins and magnesium. 

(41:39)

Discover the primary negative effects of poor sleep health on running performance with a focus on poor sleep’s impact on recovery.

(44:28)

Key Takeaways:

• Sleep is important for everyday health as well as running performance
• Poor sleep can affect recovery from training and blunt training adaptations
• Carbohydrate and protein rich foods consumed early evening may support sleep
• Quick release CHO and protein for dairy products have been shown to be most beneficial, but remember to keep your choices healthy
• Any food consumed in the evening, make sure it is eaten at least 1hr before bed
• Remember eating too much too late can have adverse effects on sleep
• Kiwi fruit and tart cherries, as well as Mg and B vitamins are important for serotonin and melatonin production. 
• Try and ensure you get approx. 8hrs sleep per night CONSISTENTLY

Related Episodes:

Sports Nutrition Foundations for Female Runners

Vitamins and Minerals for the Female Runner

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Run Lean Run Fast 

Body composition is important for a runner. High body fat and low lean muscle could result in slow, sluggish running, however low body fat may result in injury, illness and muscle breakdown. 

In this episode we’re talking dietary and training approaches to attaining optimal body composition, and also identifying factors influencing the ability to achieve an “ideal body composition”.

Show Notes

(06:53)

How genetics play a part in an individual’s body composition. 

(09:40)

We speak about energy in versus energy out, and does it need to be in a negative balance for weight loss to occur.  

(12:12)

Understanding the importance of food quality and nutrient density of foods we eat to encourage changes in eating patterns and food choices we make. 

(20:43)

Reviewing the female factors linked to optimal body composition eg. REDs, female focus on an ideal body weight and menopausal weight gain.

(26:05)

We review nutritional approaches to losing body fat and gaining lean muscle. 

(32:00)

Challenges people face when trying to achieve ideal body composition e.g. resistance weight loss, peri-menopause and menopause, yoyo dieting, low metabolic rate, imbalance of female hormones, over/undereating, toxic load. 

(41:41)

Benefits of ideal body composition for a runner e.g. speedy recovery, lighter and faster running and increased energy.

(42:40)

Moving on to the risks of suboptimal body composition e.g. sluggish running, muscle wasting and increased risk of injury/illness.

(49:11)

Key Takeaways:

• Body composition is important for running performance
• Be mindful of what you are striving for in body composition – is it realistic and healthy?
• A combination of a nutrition plan and exercise (mix of resistance and cardiovascular) is important to achieve appropriate body composition
• A general approach to macro nutrient composition would be healthy fat intake, optimal protein and strategic use of carbohydrates in line with training
• Remember to assess the benefits and risks to balance your health with your running goals
• Personalised plan to nutrition is always best

Related Episodes:

Sports Nutrition Foundations for Female Runners

Macronutrients to Help Runners go Faster and Longer

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Nutrition Basics for ALL Runners

Often runners interested in sports nutrition want to dive straight into nutrition specific to their training, however it’s vital that everyday nutrition is optimal so we’ll be sharing our recommendations for ensuring your nutrition basics are consistently in place so you can get the best from your sports nutrition.

We truly believe that consistently putting the Nutrition Basics in place every single day gives everyone and especially runners a foundation for great health, wellbeing and energy. You really need to have these important foundations in place before applying sports nutrition specifics to your running plan to get the best results. If not it’s a bit like wallpapering before you prepare the wall!

We will be sharing our thoughts on 3 important aspects of Nutrition Basics for ALL Runners which are:

1.   Quality of Food

2.   Plate Balance

3.   Timing of Meals and Snacks

Show Notes

(05:24)

Why the quality of your food is an important part of Nutrition Basics for all Runners.

(12:40)

Are there are female factors to consider when choosing foods e.g. consider potential toxins in foods (pesticides, chemicals that may have contaminated food during farming, processing and packaging), and how endocrine disruptors may be affect hormonal function and balance.

(17:56)

Tips on how to purchase foods wisely and how to minimise toxins.

(23:36)

Using a plate balance concept to ensure you are balancing macronutrients and plant foods, helping to manage portion sizes and balance blood sugar.

(26:58)

Understanding low GL carbohydrates and their impact on blood sugar balance.

(35:33)

The importance of eating vegetables every day e.g. eating a rainbow and having lots of variety and how that supports both immune and digestive health.

(39:59)

The timing of meals and snacks and why this is key for everyday health.

Key Takeaways:

1.   Quality of Food – minimize processed and junk foods, buy fresh, seasonal, local and organic where possible. Minimise exposure to pesticides, chemicals, additives, packaging in your food.

2.   Plate Balance – basic formula is ¼ plate of protein, ¼ plate of Low GL carbohydrate, ½ plate of non root vegetables, eat a rainbow, ensure you have lots of variety of different foods and adjust portions sizes to suit your physique/size

3.   Timing of Meals and Snacks – eat regularly – have meals evenly spaced e.g. 5 hours apart, avoid grazing, have 12 hours of no eating between dinner and breakfast, use protein based snacks strategically if required.

4.   Be consistent in your habits and food plan – every day

5.   Get your Nutrition Basics in place – then start to adjust your food plan to meet your training and race requirements.

Related Episodes:

Sports Nutrition Foundations for Female Runners

Macronutrients to help runners go longer and faster

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 

Race Day Success - Nutritional Strategies for Runners

To get the best out of your nutrition and running performance, you should have a specific food plan starting 6-7 days before a race. Using a modified carbohydrate super compensation strategy will support you in optimising muscle glycogen storage in the week prior to a race.

On race day you’ll need to consider what to eat and most crucially the timing of pre-race food and how to manage food and ergogenic aids during a race. The final phase of your nutritional plan take place after the finish line. We look at what to eat immediately after a race, and for the 6-8 hours afterwards to ensure you are replenishing glycogen stores and promoting muscle protein synthesis.

This strategy and plan must be practiced and refined in training so please don’t wait until just before your race to try this. Practice! Practice! Practice! We don't cover hydration in this episode but please remember this is key to success as well as what you eat.

Show Notes

(02:58)

An introduction to race day success and busting the myths around pasta parties and some insights into the pros and cons of carbohydrate super compensation as a strategy to optimise muscle glycogen storage.

(17:22)

Strategies to optimise liver glycogen storage pre-race i.e. timing of food on race day.

(21:40)

The potential for rebound or reactive or transient hypoglycaemia, how to recognise the symptoms and what to do to manage it.

(28:23)

Addressing practical issues around eating and getting to the start line fully satiated and carbohydrate replete.

(34:20)

Tips on managing food and energy intake during a race.

(36:46)

Managing food and energy intake during a race – what to eat and when.

(42:02)

What to eat after the finish line to promote recovery and enhance muscle protein synthesis.

(47:38)

The Key Takeaways from this episode:

• Tapering of exercise and nutrition is important in the week leading up to a race
• Reducing CHO intake to 50% of total macronutrient intake for the first 3 days then increasing to 70% for last 3 days is thought to be optimal for supporting performance on race day
• Have a substantial pre-race meal 3-5hrs before the start then a quick release CHO snack within the hour before the race begins
• Choose natural products wherever possible to fuel your run
• Train the digestive system to receive food immediately following the race.
• Regular protein and CHO combined meals/snacks up to 6hrs after the race will help enhance glycogen repletion plus Muscle Protein Synthesis, muscle recovery and reduce risk of DOMs and injury

Related Episodes:

Nutrient Timing for Running Performance

Hydration and Running Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Are energy bars, gels and protein powders necessary for a runner?

A discussion on the pros and cons of using energy bars, gels and protein powders in a runners nutrition plan. How do they potentially enhance performance and recovery. Suggestions on what to use and how to use them to promote performance and good health.

Show Notes

(03:11)

The key reasons runners use ergogenic aids.

(03:58)

The performance effects of bars and gels and understanding about how carbohydrate blended gels work and why that may make a difference to performance.

(12:08)

The potential budget and nutritional drawbacks of using commercial bars and gels i.e. cost, artificial sweeteners and flavourings, GI distress and possible weight gain.

(20:46)

Some suggested brands of gels and bars.

(23:51)

How protein foods and protein powders may support a runners nutrition plan e.g. muscle repair and synthesis, mitochondria production, reducing injury risk and DOMS, efficient recovery, and metabolism.

(32:07)

An overview of the role of BCAA’s.

(38:35)

Some suggested brands of protein powders.

(45:04)

Female considerations for ergogenic aids of gels, bars and protein powders.

(47:18)

The Key Take Aways from this episode:

1. Trial bars and gels to discover which you prefer
2. Choose the most natural ones available to you
3. Always read the labels – general rule of thumb: the more ingredients there are, the less natural they are likely to be
4. Always practice with products during training
5. Never introduce a new product on race day
6. Observe for any digestive issues - change product if any experienced
7. Consider making your own
8. Are they necessary? – think about the distances you are running

But remember…food comes first!

Related Episodes:

How to avoid digestive problems as a runner

Hydration and running performance

Macronutrients to help runners go faster and stronger

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 

Nutrient Timing for Running Performance

Learn WHAT to eat, WHEN to eat and HOW much to eat to fuel endurance training runs and races to gain optimal running performance. Gain insights into applying nutrient timing to pre, during and post endurance running phases. Discover why each of these phases are crucial to sustain performance, improve recovery and help prevent injury. An overview of WHAT, WHEN, HOW much carbohydrate you should eat in each of the phases and how to include protein in pre and post training phases of your nutrition plan. Learn why what you eat and how much you eat is as important as the timing of your food intake.

Show Notes

(03:36)

Karen explains what nutrient timing is and why it’s important for performance and recovery.

(05:00)

An outline of some key nutrient timings related to pre, during and post training runs and races.

(07:06)

Detail on HOW nutrient timing supports the runner in each phases i.e. pre, during and post training runs and races and why it’s important.

(11:00)

The challenges of post run eating, what you should eat immediately after a run and within 2 hours of completing an endurance run.

(13:04)

Female factors – is nutrient timing different for the female runner?

(14:00)

Nutrient timing pre training and when to run in a fasted state.

(17:39)

Nutrient timing following a training run or race and why it’s important to overcome the challenge of feeling unable or unwilling to eat after an endurance run.

(19:58)

Carbohydrate – HOW MUCH and WHAT types of carbohydrate should runners being eating PRE endurance running and most crucially WHEN?

(25:55)

How protein should be used in nutrient timing.

(28:05)

Tips for POST training eating.

(31:11)

How much carbohydrate is required DURING an endurance run.

(33:49)

The KEY TAKE AWAYS from today episode are:

• Nutrition is important pre-during and post training
• Each time frame for eating is equally important to help: fuel training, assist recovery, repair muscle and prevent injury
• CHO is they key nutrient for fuel but PRO is also important at key points pre and post training
• Fat intake does not really change, but it is important that it is adequate and from quality food sources. Worth remembering that Omega 3 fats are important anti-inflammatory nutrients so will support recovery, repair and help prevent injury/illness
• What you eat and how much you eat is as important as the timing of the food intake

Related Episodes:

Macronutrients to help runners go faster and stronger

Energy Bars, gels and powders

Race Day Success: Nutritional Strategies

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 

Key Vitamins and Minerals for the Female Runner

Nutrient status is very important for the female runner, especially for musculoskeletal health and for performance. Learn about Iron, Vitamin D and Magnesium regarded as foundational nutrients for good health.

Discover how to recognise the signs and symptoms of insufficiency and what foods to include in your food plan to promote nutrient status.

Show Notes

(02:28)

What are the key vitamins and minerals we should consider as female runners and why they are important for performance.

(06:48)

The role of iron in supporting support oxygen and blood, and energy production plus reasons we may be at risk of depletion i.e. menstruation, heel strikes (haemolysis) and secretion of hepcidin in the digestive system.

(10:28)

Highlighting the signs of insufficiency or deficiency in iron status and typical signs and symptoms to check for.

(13:25)

Choosing iron rich foods – what are the best sources (including plant based).

(16:21)

Vitamin D (the sunshine vitamin) and why is it so important for the female runner (bone health, muscle contraction and immune health)

(20:03)

Food sources and supplementation of Vitamin D.

(21:48)

Magnesium and the importance for runners (energy function, bone health, electrolyte balance, and conversion of glucose to glycogen.

 (23:43)

Common signs and symptoms of suboptimal magnesium.

(27:59)

Foods sources rich in magnesium.

(31:30)

Key Take Aways from this episode:

• It is important to consume a balanced and varied diet to ensure an adequate intake of ALL nutrients on a daily basis.
• Women need to take extra care and consider some key micronutrients to support their running performance, especially iron.
• Supplements have a role. However, food comes first. If a true deficiency becomes apparent, then supplements may be necessary whilst also introducing key foods.
• Be aware of your body and mindful of signs and symptoms – address them, don’t ignore them.

Related Episodes:

Sports Nutrition Foundations for Female Runners

Performance Effects of Overtraining Syndrome

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 

Balancing Energy Intake with Energy Expenditure for Female Runners

Overtraining syndrome is more common amongst runners than you would think. Often an enthusiasm for running, improving performance and body composition can lead to runners being over zealous with their training plans. Many focus on training and neglect to pay attention to their requirements for good nutrition and adequate rest.

The inter-play of chronic over exercising with insufficient energy intake (from food) and insufficient sleep/rest may lead to a prolonged and unexpected decrease in performance and deterioration in both physical and mental health.

We discuss the Sports Performance Triangle, Female Athlete Triad (FAT) and Relative Energy Deficiency in Sport (REDs).

Fascinating insights into the importance of balancing energy intake with energy expenditure to promote running performance and overall great health.

Show Notes

(03:00)

What is the definition of overtraining syndrome and how does is manifest in runners.

(05:09)

What are the triggers for this overtraining syndrome and the links to the sports performance triangle?

(09:08)

An overview of overtraining syndrome, Female Athlete Triad (FAT) and Relative Energy Deficiency in Sport (REDs).

(10:08)

The Female Athlete Triangle and the inter relation with low energy availability, menstrual dysfunction, and low bone mineral density.

(13:15)

Relative Energy Deficiency in Sport (REDs) and how it encompasses the health male and female athletes and the impact on poor health and sporting performance.

(18:20)

The importance of adjusting food/energy intake to meet increased energy expenditure as your endurance training increases.

(23:00)

The links between REDs and Disordered Eating, Eating Disorders and reduced athletic performance.

(27:12)

How to notice the early signs of overtraining syndrome and how to guard against the development of REDs.

(33:01)

The Key Takeaways from this episode:

• It is important for a runner to consider training, nutrition, and sleep/rest in equal measure to help prevent the development of Over Training Syndrome
• Remember that it may occur in men as well as women, so be aware of this with running colleagues and partners
• Important to take on sufficient food to fuel the amount of exercise you are undertaking
• Insufficient energy intake will result in a deterioration in running performance and may lead to other health issues
• Consider working with a sports nutrition professional to ensure you are fuelling appropriately and taking onboard sufficient nutrients overall

Related Episodes:

Sports Nutrition Foundations 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