She Runs Eats Performs

Hello, we just wanted to let you know we are pausing episodes for a 2-week break, we did a Listeners survey recently and lots of you said you tend to miss episodes if you’re busy with work or holidays.

So what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.

So Karen and I thought we could make a recommendation for you this week. Since we are mid-August we thought you may like to listen to Episode 59 FOOD For SUMMER RUNNING we shared that back in the summer of 2021.

We look at 4 delicious summer foods and talk about how the nutrients in those foods may support your health and running performance and we give our suggestions for a 1-day food plan. So if you’d like to get a little foodie inspiration for NEW POTATOES, TOMATOES, WATERMELON and Radishes this would be a great episode for you.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

Many of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it.

We’ll be back with a new episode on 24th August, but we’ll pop back next Thursday with another episode suggestion … until then have a great week and remember don’t let nutrition be the limiting factor in your running performance!



Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

FOOD FOR SUMMER 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.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

This is the first episode of our new series titled: "A Journey To...." 

Over the coming weeks we will be tracking Karen's Journey to....Recovery From Injury and she will update us on treatment, training and nutrition. We hope by sharing Karen's journey you, if you find you are injured, will be able to tap into our advice to help your recovery. 

In this episode Karen outlines where she is on her journey. She will share:

•      Her programme of rehabilitation and treatment 
•      Her current nutrition and supplement plan for recovery 
•      What her current training status is 
•      How she is feeling emotionally and psychologically 
•      What her next goals are with regards her recovery

 

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(06:14)

Outlining Karen’s injury:

A chronic hamstring tendon injury and an acute big toe injury

(13:38)

Enquiring into Karen’s treatment strategy including:

• Acupuncture 
• Sports Physiotherapy 
• Shockwave Therapy 
• Muscle Massage Gun 

(25:11)

Focussing on the physical activity Karen CAN do whilst she cannot run including:

• Cycling
• Swimming
• Strength and Conditioning 

Moving on to highlight the adjustments Karen has made to her meal plan to support recovery. The principal adjustments she has made to her food plan to-date are linked to:

• Coffee intake 
• Portion sizes at mealtimes 

(34:53)

Delving into Karen’s current nutritional supplement intake to support recovery. The nutritional supplements Karen is taking are mostly Turmeric-based due to the anti-inflammatory properties of curcumin, the bioactive component of turmeric. These supplements include:

• Rhythm Nutrition Turmeric liquid
• FEEL Joint Support capsules
• Pulsin Curcumin and Black Pepper powder – this also doubles up as a protein powder because it contains 16g of protein per serving

Additional anti-inflammatory and joint/soft tissue nutritional supplements Karen is taking including: 

• Terra Nova Glucosamine and Boswellia blend
• Biogena Vegan Omega 3 capsules
• Vitamin D drops

(43:14)

Running is a big part of Karen’s life, so how is she dealing emotionally with the fact that she cannot run at the moment?

If she was to sum her feelings up in FOUR words they would be:

• Sad – that she can’t run
• Irritated – at herself for not taking action earlier
• Frustrated – that healing takes time!
• Determined – to all she can to return to full performance as quickly as she can through nutrition and supplements, rehabilitation treatment and physical exercise 

(48:07)

What Karen hopes to discuss on the next episode including:

• Shockwave Therapy – what was it like and did I see any immediate improvement?
• Toe injury – what is the diagnosis?
• Acupuncture – is it helping?
• Training – Can she run yet?
• Nutrition – effects of reducing caffeine and how she is coping with eating smaller portion sizes of food
• Nutritional Supplements – are they effective? Any side effects from them? Is she taking them consistently!!
• Emotions – is she feeling any more positive about her situation and her ability to run or does she feel she is losing form and muscle mass. This would be a dilemma!!
•  

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 

Related Topics:

Hamstring Injury: Nutrition for Fast Recovery

Nutrition for Running Injury

Nutrition for Soft tissue Injury

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Menobrain symptoms can disrupt your run training and take away the joy of being active. The good news is Nutrition and lifestyle can help to minimise Menobrain symptoms. Join us today and we’ll share some nutritional strategies to support you.

Negative peri menopausal or menopausal symptoms have the potential to disrupt your run training and your energy, recovery and motivation.

When we say menobrain we are talking about a collection of medically recognised cognitive symptoms.

These symptoms are commonly experienced during the menopause transition … and can severely affect your quality of life. Mind and mood symptoms are commonly experienced by women going through the menopause transition.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES 

(03:15)

Definition of Menopause brainfog.

Women may say:

• They are losing their mind
• They can’t remember or recall things – like names, words, numbers or work information
• They lose their chain of thought
• They feel forgetful, they forget appointments or events or why they’ve gone into a room!
• They talk about fogginess, lack of concentration or focus
• Women make jokes … oh it’s just my menobrain!

Often women who have always felt they have a balanced mind/mood suddenly feel “different”, and during peri menopause start to experience low mood, which may feel as severe as depression and one aspect of this is brain fogginess/forgetfulness and lack of focus and concentration.

(04:40)

The connection between sex hormonal fluctuations and neurotransmitters

 Oestrogen has an important role in brain function. It’s a growth promoting hormone and can promote the growth of nerve cells in the brain and can stimulate neurotransmitter pathways. Progesterone is also involved in serotonin and GABA pathways.

 Key brain neurotransmitters are serotonin (the ‘feel-good’ neurotransmitter), GABA (the ‘calming’ neurotransmitter) and dopamine (the ‘pleasure’ neurotransmitter), all of which have vital roles to play in supporting balanced mood.

 (08:20)

Brain fog in menopause: a health-care professional’s guide for decision-making and counseling on cognition

 (08:57)

Aileen’s personal experience of menobrain symptoms and how she approached investigating underlying imbalances and corrected nutritional deficiencies.

 (15:30)

Three Key Nutrients to support cognition and help alleviate symptoms.

Magnesium Glycinate

Magnesium can support calming of the nervous system and supporting the GABA system which has a calming role. Low level anxiety can accompany foggy brain symptoms just because we are worrying about why it’s happening. Magnesium glycinate includes the amino acid glycine which readily crosses the blood brain barrier and has a calming effect on the brain. Some studies have shown improvements in sleep following glycine supplementation - this is helpful as sleep may often be impacted during the menopausal transition and taking steps to improve sleep has the potential to positively influence mood and anxiety. Magnesium tends to be depleted when we are stressed so topping up to optimal levels is important.

 Vitamin B6 (in the active supplement form of pyridoxal-5-phosphate)

All of the B vitamins are important to support energy and the nervous system however vitamin B6 has an important role to play in supporting production of both GABA and serotonin. Ideally take Vitamin B6 supplements in the active supplement form of pyridoxal-5-phosphate – check labels before you buy.

Folate

Folate is the natural form of B9 which you get from food/supplements and the digestive system converts it into active B9 (5- MTFH). We’d suggest if you are supplementing you buy it in the 5-MTHF format for maximum bio availability. Many studies have found an association between low serum folate and the incidence of depression. 

(20:12)

What can lead to nutrient deficiencies – it’s not your fault!

(23:43)

Book a FREE healthy Woman Healthy Runner Discovery Call

 (25:57)

Taking a multi-factorial approach to hormonal balance during the menopause transition.

(28:37)

Some modifiable lifestyle factors supportive of cognitive health and wider health benefits include:

·      Healthy body composition

·      Exercising for 150 minutes per week at a moderate-intensity aerobic activity – so easy running would be ideal

·      Avoiding excessive alcohol intake

·      Not smoking

·      Having a healthy BP of 120/80

·      Healthy Everyday Food Plan

 

A key message is that “heart health = brain health”. Look after your cardiovascular health and it’ll help lower the dementia risk.

 

(31:41)

One Key Action Point

If you are experiencing cognition symptoms which are disrupting your quality of life, don’t put up with those symptoms, consult with your medical practitioner or nutritional therapist, and if possible, get some basic tests done to identify nutritional deficiencies and then take supplement advice to correct them.

If you’d like professional nutritional support, please book a free work with us call and we can suggest the best way to work with us.

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 

Related Topics:

Managing Mind and Mood Symptoms

Hormone Health in Mid-Life

Perimenopause and Performance

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Questions around eating protein and carbs may sound basic however it’s key you get it right! Interestingly the two of the most common questions we receive from listeners are: 

1.    How do I eat enough protein?

2.    What should my carb intake be?

Join us today as a refresher on these two important macronutrients.

If you have any questions you would like us to answer/discuss in this space then please get in touch with us at [email protected].

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

 (05:20)

 Why is protein important for a mid-life female runner?

 When we exercise, muscle tissue breaks down and then the body activates muscle protein synthesis (MPS) to repair muscle.

The ratio of MPS to MPB (breakdown) determines whether muscle tissues are built or lost. If MPS is higher than MP Breakdown, muscle growth is achieved. If MPB is higher than MPS, the opposite occurs. When we eat protein, it’s digested and broken down into amino acids which are used for many functions including muscle rebuilding.

 (06:25)

How much protein should mid-life women eat on a daily basis?

 Midlife women have specific requirements for protein intake. Research indicates that protein intake for women in this group is between 1.2g – 1.6g/kg/BW per day.

We may not digest and absorb protein optimally as we age and ageing skeletal muscle has a reduced ability to respond to amino acid levels so that’s why we require to consume more protein daily than younger women.

As an example for a woman weighing 70kg – her daily protein requirements would be between 84g – 112g of protein per day.

If you don’t want to calculate your protein intake per day in grams then an easy approach is to have ¼ plate of protein at every meal so 3 times per day plus protein based snacks.

 (07:37)

 Should you eat all your protein in one meal or spread it across the day?

There is conflicting research regarding whether there are benefits to spreading protein intake across the day or eating all your protein in one meal.

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

OUR MANTRA is to eat protein with every meal or snack not only to promote MPS but also to manage blood sugar as protein slows down the absorption of glucose into the bloodstream. The key is to be consistent. Personally I’d never have a meal that didn’t include protein.

 (10:35)

 An example of daily protein intake is you’re an omnivore like Aileen.

 (11:28)

An example of daily protein intake is you’re an vegetarian like Karen.

 (12:48)

Plant based protein sources for vegans.

 (15:11)

Are you ready to move away from DIY nutrition to personalised nutrition? Book a complimentary work with us call to find out more about our personalised nutrition programmes.

 (17:21)

What should my carb intake be?

 (18:05)

An overview of different types of carbs and what their role is for a runner.

• LOW GL - Complex Carbs - Slow Release Carbs
• HIGH GL - Quick Release Carbs

 (20:33)

How much carbohydrate do I need?

 (23:08)

What is the impact of over or under eating carbohydrate foods?

 (24:27)

Aileen’s insights into following a very low carbohydrate food plan and the impact of health and on running performance.

 (29:38)

The importance of eating enough carbohydrate – not too much and not too little and Aileen’s experiment using a blood sugar monitor.

 (34:15)

An action step to get you started:

Portion control and plate balance is key for both protein and carbohydrate consumption. Take a moment before you eat, check out your plate, ask yourself is the protein and carb portion right for you today? And if it isn't, adjust the portion size. Either add something to your plate or eat a bit less of something. Keep practicing and be mindful of what you are eating and your choices are impacting on energy, health, body composition and running performance.

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 Related Topics:

Love Your Liver

Hormone Health in Mid-Life

Perimenopause and Performance

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Running is a journey….a journey that takes us to many places both physically and metaphorically. In this episode we introduce you to a new series we are launching titled “A Journey to…….” 

It is a series where Karen or Aileen will share a journey we are on. Through sharing our experiences and journeys we aim to help you travel your own road knowing that you are not alone. Hopefully our guidance and the information we share will support you on your running journey. In this introductory episode we outline:

1.     Why we decided on this idea

2.     What the first My Journey to…series will be about

3.     What to expect from each episode

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:26)

Outlining WHY we decided to start this ‘Journey’ series including:

Feedback from our listeners telling us they like it when we share personal experiences

We feel that when someone shares their personal story many people can relate to what they are experiencing. This can help validate the listener’s feelings and emotions around their encounter. 

Also, the person sharing their story can then empathise with the listener’s personal struggles, whatever they may be. For example: training struggles, nutrition struggles, injury struggles. 

When struggling with a situation, be it training, injury, or health conditions one can feel very alone with it. It helps when you hear about someone facing a similar dilemma 

We aim to give guidance and information to you, our listeners, through sharing our experiences so your journey may be easier, quicker and more manageable

Finally, we are introducing a ‘My Journey…’ series to show everyone that we can all go through highs and lows as a runner for many different reasons….even us!! But ‘a problem shared is a problem halved’

(09:35)

Introducing the FIRST ‘My Journey….’ of the new series 

The first ‘My Journey to….’ Will be Karen’s journey to recovery from injury. It is a chronic injury that she has not addressed in the past, which is now leading to additional compensatory injury and affecting her running performance. 

She has made some tentative steps towards getting treatment for the injury and discussing how she can keep training (without running) to maintain:

·       Endurance

·       Stamina

·       Muscle mass

·       Body composition 

…and so much more!!

(19:02)

Highlighting what to expect from each ‘My Journey….’ episode: 

An outline and update of Karen's injury and recovery status 

Her current rehabilitation treatment 

The current nutrition/supplements/testing Karen is undertaking 

Her current training status 

Her current psychological and emotional status around her injury and rehab because as we know, an injured runner is not always a happy runner!! 

An outline of what Karen hopes to share in the next episode regarding her recovery progression  

The first Episode will be released on Thursday 3rd August…so look out for it!!

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 

Related Topics:

Nutrition for Running Injury

Managing Painful Joints and Running

Hamstring Injury: Nutrition for Fast Recovery

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.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Ultra-distance running is becoming more and more popular, however there is limited information on what to eat to fuel these distances. 

Do you struggle to eat ENOUGH for your ultra training?

The food and nutrition needs of an ultra-runner DURING training and in-event is going to be different from other endurance runners….even marathon runners. 

So, in this episode we:

1.     Outline some Core Eating Habits for an ultra-runner to consider

2.     Highlight some REAL FOOD ideas for ‘eating on the run’

3.     Give some practical solutions on how to include these foods during YOUR ultra-distance run training and events

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:33)

Outlining the FIVE core eating habits of an ultra runner as proposed by the American sports nutritionist and author Matt Fitzgerald: These core eating habits are:

1.     Eat everything

2.     Eat Quality

3.     Eat Carb Centred

4.     Eat Enough

5.     Eat Individually

(14:42)

Highlighting some REAL FOOD ideas to eat during the long hours of training or the long hours of running in an event including:

• Pizza Bread
• Tofu ‘cheese’ sandwich
• Trial wrap with a filling of hummus and olives

(21:03)

Sharing some of Aileen’s REAL FOOD ideas that she takes with her on her long hikes including:

• Plant-based burgers in a bun
• Rice cakes
• Salty foods
• Sweet potato wedges

(30:03)

Considering some of the practical issues an ultra runner might have to overcome when determining which foods to take on a long run:

• How to carry the food
• Accessibility of food
• What foods are available at the checkpoint stations during an event
• Always have a nutrition back-up plan  

(40:23)

KEY TAKEAWAYS

1) Remember to think about putting in place Matt Fitzgerald’s FIVE CORE HABITS: 

·       Eat everything

·       Eat Quality

·       Eat Carb Centred

·       Eat Enough

·       Eat Individually

2) As distances increase, surviving on bars, gels and medjool dates is just not going to work!! The body will require more substantial snacks…and in some instances…a proper meal…so REAL FOOD!!

3) When you begin practicing with REAL FOOD and recipes, choose ones that will be easy to make as well as easy to carry to help keep you inspired rather than it feeling like a chore!!

4) Some food ideas you could start practicing with include: pizza, sandwiches, plant-based burgers, sweet potato wedges….remember to share your experiences with us…I will share mine

5) Investing in durable and appropriate equipment is essential for any ultra-runner….including a back pack for all the food and fluids that will be required. There are so many choices out there so do your homework and choose one that fits with YOUR needs…not what a friend recommends you purchase!! 

6) Finally, remember to PRACTICE PRACTICE PRACTICE different eating strategies in training until you find what works for you so you can go into an event feeling confident and prepared for any eventuality

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Related Topics:

Nutritional Needs of an Ultra Runner

Eating Enough to Run

Designing Your race Day Nutrition Plan

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.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Knowing how to plan your everyday meals around run training is tricky!

Today we are sharing our tips and planning techniques to help you plan to eat the correct foods at the correct times in the correct amounts to fuel training.

This becomes increasingly important as a runner increases their training load. Very few people have the same daily routine so it’s helpful to be able to be flexible with your food choices as well as your training schedule.

If you eat at the same food at the same time every day, regardless of your run training that can result in hunger, cravings, and low energy and poor recovery.

Today we are going to cover:

1. What to consider when syncing your training and food plan to support you

2. Planning your food around morning run training

3. Planning your food around evening run training

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(04:26)

Where to start when synchronising food plans with training. Consider:

Training plans/intentions - consider distance, type of training, timing of training, and then start planning out your training “on paper” so you can factor food into your plan.

Ideally map out one week so you can see at a glance what training you’ll be doing and at what time.

On training days it’s key to ask yourself what your requirements are for pre/during and post fuelling and what athlete plate should you be following i.e. for easy or moderate or hard training.

It’s also important to consider what you have been eating and drinking before your run and that may include the day before your training run.

(10:11)

Pros and Cons of being an early Morning Runner

Positives:

• Fasted state running – if you are planning an easy run of less than 90 minutes in duration you may run in a fasted state – so no food, only water. Fasted state running will support fat metabolism
• Energy boost before work – gets the endorphins active

Cons:

• Waking early – make sure you are getting enough sleep so perhaps going to bed earlier
• Time restrictions – you’ll need to factor in time for your run and recovery before going on with the rest of your day
• Enhanced warm up after a night in bed – remember to warm up before starting your run

 

(11:29)

Planning Tips for Morning Runners

1. Our advice would be if planning a long run early morning so a run that will be 90 minutes or longer:
2.  Prepare the night before e.g. lay out running kit, snacks and water for during the run and prepare your pre run breakfast
3. Eat a carbohydrate rich meal the night before
4. Prepare breakfast the night before - maybe eat it before you get dressed so you are factoring in some time to digest your food. Choose easy to digest foods and you may even consider a liquid breakfast like a smoothie

 

(14:31)

A planning example for a morning runner who is doing a long run say 2.5 hours plus covering 13-14 miles and they plan to set off from home at 630am.

Most people will need at least 1 hour to digest food before setting out on a run. So, if you plan to start running at 630am, you’ll need to eat at 530am. When you are practiced in eating before running, you may be able have a shorter eating window.

Our suggestion would be to have a glass of water as soon as you wake up, then eat your pre run breakfast, then get dressed and do your warmup before leaving. Choose a high carbohydrate breakfast. Overnight oats are a great choice or a pre-made smoothie or perhaps a banana on toast.

Don’t forget to pick up your water and during run snacks before you leave home and remember to factor in a quick release carbohydrate snack within 30 minutes of finishing your run followed by eating a meal or snack within 2 hours and include CHO and protein to ratio of 4 parts CHO to 1 part Protein.

(19:19)

If you’d like some help with EASY NUTRITION FOR HEALTHY RUNNERS check out our programme.

To say THANKYOU 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.

 

(22:01)

Pros and Cons of being an evening runner

Positives

• Optimal fueling – if you’ve been eating appropriately during the day you will be fueled up which will help energy reserves and also your daily activities will have helped to warm you up so will in turn reduce the risk of injury
• De-stressor – if you’ve had a busy day having an evening run can be a de stressor of the mind

Cons – are not the same for everyone but you may have to consider:

• Low energy as a result of whatever activities you’ve undertaken during the day, you may feel tired, it could be as a result of what you’ve been eating or drinking – starting a training run feeling tired is not a good idea
• Sleep disruption – some people find that exercise in the evening is stimulating so can disrupt sleep patterns so early evening runs would be more supportive than a late evening run
• Running may suppress your appetite you may inadvertently under eat which can lead to poor recovery and low energy
• Also food related you may find you have less time after your run to prepare an evening meal
• Less consistency – there is more chance that “life” will get in the way, and you may not always be able to stick with your intention to do your training – so potentially less consistency, however if your regular routine is evenings you will be fine! We all have different preferences

(24:29)

A planning example for an evening runner who is doing a long run of 2.5 hours plus covering 13-14 miles and they plan to set off from home at 630 pm after a day at the office and a 1-hour commute home by car.

So, they’d be finishing work around 500pm. They’d arrive home at 600pm and have a 30-minute turnaround time before heading out on their run and complete their run around 900pm.

Assuming that they won’t be able to eat whilst driving the first thing they should do as soon as they walk through the door at home is have a QUICK RELEASE CHO snack e.g. a banana or a fruit smoothie or some dried fruit like medjool dates, then go and get changed, collect their snacks and water for fuelling during their training run and off they go.

(27:18)

Ideas to help you fuel adequately earlier in the day if you are planning an evening run.

1. Have a substantial lunch and if possible make that your main meal of the day around 1pm-2pm and that should keep you adequately fueled, also consider adding in a late afternoon snack say around 400pm which would include a combination of protein and carbohydrate e.g. a homemade flapjack or oatcakes with hummus or cottage cheese.
2. Hydration is important so drink water regularly throughout the day so that you are starting your training run in a well hydrated state.
3. Follow the same principles as a morning runner, so a Quick Release CHO snack within 30 minutes, and then a light meal or snack ideally 2 hours before bedtime so there is adequate time to digest food, so sleep is not interrupted. Soup is a good choice or maybe eggs with toast or a baked sweet potato with a topping. If there is enough time a great tip is to eat half your evening meal before your run and eat the remainder when you get home. This practical tip works if you have enough time and it may work if you are going for a shorter evening run.

 (30:38)

An easy action step to get started

1.  Look at your diary and pick the day and time of your next long training run, get out a piece of paper and map out a timeline for the day.
2.  Note down the time you’ll start and finish your run then noted down your usual mealtimes.
3.  Choose meals which will support the level of your training then if required add in pre and post run snacks.
4.  We hope that will help you start to develop a habit around planning food around your training requirements.

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

 

Related Topics:

We have many episodes discussing these areas but the ones I’d suggest you listen to if you’d like a bit more information are:

Nutrition Periodisation For Runners

Food FOR PRE TRAINING

Food FOR DURING TRAINING

Food For POST Training

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Have you ever suffered from DOMS (delayed onset muscle soreness)? If so, you will know how sore and debilitating it can be. Most runners will have suffered from it at some point… but may have just accepted it as a “side-effect of running” BUT, if not addressed, DOMS may lead to severe EIMD (exercise-induced muscle damage), and time out from training.

So….we are going to revisit the research and give you some nutrition and lifestyle tips and tools to help you recover effectively from DOMS.

If you are currently experiencing DOMS, or experience it regularly and find it frustrating and debilitating, then definitely listen in to find out more about the emerging nutritional approaches to support you. We will:

1. Recap on the definition of DOMS and highlight the typical signs and symptoms of its development
2. Outline the current evidence-based nutritional approaches to supporting recovery from DOMS
3. Discuss how to put these nutritional recommendations into practice

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES

(05:15)

Defining DOMS (Delayed Onset Muscle Soreness) as:

A symptom of EIMD (Exercise-Induced Muscle Soreness) and is associated with a perception of severe soreness and discomfort. DOMS typically occurs 24 –72 h after unaccustomed and/or high-intensity eccentric muscle contractions e.g. running downhill.

Signs and symptoms a runner may experience that would suggest DOMS as an issue include:

·       Inflammation

·       Pain

·       Swelling

·       Decreased muscle function 

·       Muscles that feel tender to the touch

·       Reduced range of motion 

·       Muscle fatigue 

(08:37)

Outlining some potential risk factors in the development of DOMS including:

·       Being new to running

·       Overtraining (can produce skeletal muscle cell breakdown creating DOMS)

·       Age 

·       Gender

·       Nutrition and Hydration status 

(12:38)

FEMALE FACTORS:

1. Research is mixed regarding the susceptibility of DOMS in women besides men
2. Some research suggests that women may be less susceptible to muscle damage from exercising than their male counterparts due to the influence of the hormone oestrogen
3. Other studies show that women are MORE susceptible to muscle damage, BUT that they generally recover faster than men. For example: One study showed that after downhill running it took men 72 hours to recover from DOMS but for women, it took 24 hours only 

(15:13)

Highlighting the phytonutrients to be discussed before moving on to discuss each in more detail:

·       Curcumin

·       Anthocyanins and flavonoids 

·       Betalain

·       Quercetin

·       Isothiocyanate

(29:02)

Considering ways of introducing these phytonutrients into a regular food plan to help limit the effects of DOMS including:

Beetroot Juice:

Tart Cherry Juice (or Montmorency Juice) 

(36:03)

Focussing on Turmeric and how it could be introduced into the diet regularly to support the effects of DOMS including:

Turmeric tea

Add freshly grated (or powdered) turmeric to scrambled eggs or scrambled tofu

Add some freshly grated turmeric to soups and stews or add to a smoothie

(41:45)

Highlighting foods containing Quercetin and how they could be introduced into the diet:

• Green tea
• Apples
• Peppers
• Blueberries 
• Dark green vegetables

(46:04)

ACTION POINT

Take time to reflect on your own experience of DOMS and EIMD and consider WHICH foods or supplements you may need to consider. If therapeutic doses of these phytonutrients would be required then work with a professional to ensure the correct supplements and dosage are prescribed for your needs and goals.  

(48:00)

KEY TAKEAWAYS

1) DOMS is classed as a symptom of EIMD (Exercise-Induced Muscle Soreness) and is associated with soreness and discomfort. It typically occurs 24 –72 h following exercise

2) There are many risk factors for the development of DOMS to be mindful of including:

·       New to running

·       Type of running

·       Age

·       Gender

·       Nutrition and Hydration status

3) Many Phytonutrients found in plant foods have been researched for their antioxidant and anti-inflammatory properties known to help diminish or limit the effects of DOMS caused by EIMD. These phytonutrients include:

·       Curcumin

·       Anthocyanins and flavonoids 

·       Betalain

·       Quercetin

·       Isothiocyanate

Isothiocyanate is “the new kid on the block” so data on this nutrient is limited…but looking promising

4) Including these nutrients in your diet regularly and CONSISTENTLY through your food choices could help “top up” and maintain their levels

5) The foods containing these phytonutrients could easily be incorporated into your daily diet through juices and smoothies or by adding them to salads, soups, stews, casseroles

6) BUT if DOMS and injury are an issue then therapeutic levels of these phytonutrients may be required through supplementation. We highly recommend you work with a practitioner when consider nutritional supplementation to ensure levels are suitable and safe for your needs

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance 

Related Topics:

Nutrition to Solve DOMS

A Focus on Turmeric

FOOD FOR SLEEP

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.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

A big THANK YOU to everyone who listens to She Runs Eats Performs and also a thank you to those of you who took part in our 2023 Listener Survey. 

We really appreciate your feedback as it helps us create the best podcast possible, with topics you’ll love and to help grow our listener community.

Today we'd like to share the key results of our listener survey and also announce the winner of our free prize draw.

 Key results of the survey:

 1.    You like episodes to be between 30 and 60 minutes long – so we will do our best not to go over 60 minutes

2     You are interested in nutrition for:

a.    Fuelling your running – pre/during and post training

b.    Injury Prevention and Bone Health

c.     Menopause and post menopause

d.    Digestive Health

e.     Managing body composition

f.      Fuelling longer distances like ULTRAS

g.    Everyday family friendly food ideas

We are always looking for topic suggestions so if you have an idea drop us a line at [email protected]

Many of you are regular listeners but you also like to dip into our back catalogue and search for topics relevant to you at the present moment – we are really pleased to hear that much of our content is evergreen and that it is there for you whenever you need it.

Lots of you said you tend to miss episodes if you’re busy with work or holidays, so what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.

It's been really interesting to find out what aspects of the show are important to you which are:

·       We share real food menu and food examples

·       The information we share is evidence based nutrition

·       You like our tips to fit in with a busy lifestyle

·       Our advice is tailored to midlife female runners

·       You like the KEY Takeaways at the end of each episode

·       And it’s important to you that we are both qualified nutritional therapists

Thanks again from both of us to everyone who completed the survey and all of you who listen to us. Our show is dedicated to YOU … a midlife female runner who wants to enhance your health and running performance as you navigate the menopause transition and beyond.

We want to share our FOOD FIRST approach and help you to action simple food concepts, tips and plans to support your running performance and any female health challenges.

We hope you’ll continue to join us and we’d love to hear from you so we can create the best possible podcast for you.

Remember … don’t let nutrition be the limiting factor in your running performance.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​

Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com 

 

Time Zone changes and flights prior to a race can “upset your biology” and this adds a few more considerations to take when preparing for race day. Listen today so you may be fully prepared and avoid problems which any affect your race day plan.

Today we are going to talk about:

1. Tips for staying healthy on a flight

2. Planning ahead before you leave home

3. Some real food suggestions to help you at your destination

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

SHOW NOTES 

(03:17)

The aspects of health may be affected by travelling to a different time zone are energy, digestion, immune system and sleep patterns. We talk about why it's important to avoid issues so you are race ready.

(04:08)

One of the most important things to do is to plan to arrive at your destination a 2 or more of days before your race so your body has time to get in sync with the local time. 

(06:23) 

Tips to minimise the impact of a long-haul flight.

·     Eat an easy to digest satisfying meal when you arrive at the airport

·     Stay away from caffeine and alcohol

·     Take your own healthy snacks and teabags for the flight

·     On the flight drink water only and aim to sleep

·     Avoid stimulating your mind with the inflight entertainment or music.

·     Promote sleep by using an eye mask, noise cancelling ear buds and inhale relaxing essential oils to help you relax and sleep

·     After take-off change your watch to your destination time zone – it may help get your brain in sync with local time

When you arrive at your destination, do your best to immediately sync with local time. So, if it’s daytime stay awake until local bedtime and if it is night-time, then go to bed and set an alarm to wake up at local morning time. That’ll help get your sleep patterns regulated.

(10:26)

Tips to alleviate travelers’ constipation and bloating include:

·     drink plenty of water during the flight (avoiding alcohol and caffeine as we have already said)

·     when you arrive and eat plenty fresh fruit and vegetables and stay hydrated

·     consider taking some magnesium during and after the flight as this will help relax the bowel.

For most people their regular pattern of bowel movements will return within 1-2 days.

(12:20)

Supporting the immune system prior to travel.

These suggestions apply to anyone doing any race whether it’s near to home or further afield … if you’ve put a lot of effort into training … the last thing you want is to have a minor illness or infection in the days before your race.

Make the week leading up to your race supportive of your running goals – regular meals, minimal alcohol, optimal nutrition, and hydration, plenty of time for relaxing and sleep, keep your social calendar light on commitments and schedule in easy light activity for active recovery.

Consider adding some immune and digestive protective supplements e.g. a good quality multi vitamin and mineral designed for the immune system, Vitamin D, and perhaps some echinacea plus a probiotic to support your gut microbiome.

 

(15:38)

 Food Planning ahead of your trip. The important thing is NOT to leave anything to chance.

Our advice is to plan/prepare/shop for/arrange/request whatever you require. You may be in in a hotel or self-catering or perhaps if you have a fridge in your hotel room you can make some of your own food. Listen to get our tips for the airport, in-flight, and at your destination. We help you to think about your food to eat whilst travelling, in the days leading up to the event and for race day.

(19:14)

At Your Destination - what can you do ahead of travel to make food choices easy.

·     Packing Food Essentials for the days leading up to the race and race day will help save time shopping at your destination

·     Also check out information from your race organizer as they may be providing some food or may suggest local facilities

·     If you’re self-catering – make a shopping list and plan how you’ll do the shopping

·     If you are in a hotel … check their menus and room service options and search online shops and restaurants were nearby. It’s always a good idea to book a table for the time you require well in advance. If it’s a big popular race there will be hundreds or maybe even thousands of runners competing for table bookings

(21:04)

A couple of weeks before travel  plan your race day nutrition timeline. Listen to Episode 134 Designing your Race Day Nutrition for more information.

(24:13)

An eating approach to help you at your destination.

·     Avoid eating any food you are not used to (avoid digestive issues)

·     Choose simple easy to digest food

·     Drink bottled water

·     Follow your usual nutritional and hydration foundations

·     Eat at your normal times – don’t leave more than 5 hours between meals and snacks.

·     Follow plate balance including protein, carbohydrate and vegetables

(25:32)

The benefits of planning recovery time before you step onto a flight home.

(28:20)

Taking a common sense approach to making food choices – doing the best you can with what is available.

(30:25)

Our list of easy to pack food items which can be easily used for simple meals and snacks. You may not need ALL of these items but hopefully it’ll give you some ideas. You can pack some boxes or bags of easy to pack foods for traveling: 

Ö     Oats

Ö     Nuts/Seeds

Ö     Dried Fruit

Ö     Nut Butter _ you can find sachets from some brands

Ö     Oatcakes and Crackers

Ö     Flap jack Bars

Ö     Bars and Gels – we prefer brands who focus on natural ingredients e.g. Huma, Velaforte, Stinger

Ö     Protein powder – there are sachets from Purition – when you get to your destination just buy some almond or coconut milk to mix up your own shake

Ö     Fruit Puree Sachets

Ö     Miso Soup sachets – you could add some chopped fresh veggies

Ö     Small tins/cartons of beans/pulses/tofu/fish 

(32:52)

Our travel checklist – if you’d like a copy, please drop us a line at [email protected] and we can email it to you.

(33:59)

ONE ACTION POINT to get you started after today’s episode:

If you have a race in your calendar that involves long-haul travel … get your diary out and allocate some time 2 weeks before your travel to do some food planning and shopping.

 We’d love to hear about your travelling tales when racing in a different time zone please share with us at [email protected]

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Related Topics:

Design Your Race Day Nutrition Plan

Race Day Success Nutritional Strategies

Sleep Essentials 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.

A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com

​Also, when you're ready, here are FOUR ways that we can help you:

1) Join Easy Nutrition For Healthy Runners HUB. Please join our FREE private facebook group for education, tips, inspiration with like- minded female runners.

2) Get our Easy Nutrition For Healthy Runners Online Programme. As a THANK YOU, please use COUPON CODE POD to get 33% discount off the full price which brings the price to £199. 

3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme. Please book a free Discovery Call.

4) If you love our FREE stuff but need more help and would like to find out which of our services would be best for you. We’d love to have a short informal (no obligation) chat to see how we can help you. Book a free call here.

We love to hear from our listeners - what are your nutrition and running goals, challenges and successes, please drop us a line at [email protected]

 

Best Wishes and Happy Running!

Karen and Aileen

www.runnershealthhub.com