She Runs Eats Performs

Avoiding Over and Under Hydration for Runners

We discuss the importance of hydration for running performance. Learn how to avoid over and under hydration and gather some tips on how to recognise and assess your hydration status.

Discover the link between the two most common performance limiting factors i.e. carbohydrate and hydration status.

Gain information on the benefits and pitfalls of including sports drinks in your nutrition and training plan.

Show Notes

(01:16)

We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance.  

(5:00)

Why is hydration important and why are we talking about this today?

(05:39)

Hydration status is a principal limiting factor in performance If people can get both carbohydrates and hydration optimal, then they've got a good chance of achieving whatever their running goals are.

If hydration status is suboptimal, then that could have a major impact on our running performance.

(06:37)

More than 2%, dehydration, it could result in numerous physical and psychological symptoms.

(07:35)

Hydration can increase the use of glycogen. So, if that's happening an athlete could suffer from suboptimal carbohydrate and hydration status at the same time, and that could lead to deterioration in sports performance and general health.

(08:18)

We take a look at the problems associated with over hydration (hyponatraemia), potentially a really serious situation for a runner.

(11:02)

How to ensure that we're drinking the right amount of fluids, plus some tips on how we can all approach our hydration status, remembering that hydration status is a performance limiting factor.

(15:27)

A look at the symptoms occurring when a runner becomes more than 2% dehydrated and the infamous situation of “hitting the wall”.

(18:03)

Adapting hydration in both hot and cold environments

(19:49)

Hydration pre, during and post exercise and the importance of everyday baseline hydration.

(23:12)

Discussing common symptoms related to electrolyte balance e.g. sodium, magnesium and muscle cramping.

(26:06)

How do we know we're dehydrated? An easy way to assess individual hydration levels.

(30:22)

Are sports drinks considered to be hydration? Learn the benefits and pitfalls of using sports drinks.

(34:59)

Understanding the effects on your health when using sports drinks containing artificial sweeteners.

KEY TAKEAWAYS

• Dehydration is a limiting factor in Running Performance
• Hydration status needs to be considered pre, during, and post training/event.
• Ensure you consider your hydration status on a daily basis, Think about:
• Having a glass of water by your bedHaving some water before leaving the house
• Start to carry a water bottle with you for all runs over 1hr
• Plan your running route around the availability of water fountains
• Consider purchasing a Camelbak
• Purchase electrolyte tablets/drops

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 

The Pros and Cons of Plant Based Eating for the Female Runner

Vegan eating has almost become mainstream in the last couple of years. Many runners and athletes have turned to a plant based diet. We look at the pros and cons of eating a plant based food plan, considering foundational health as well as the impact on running performance and female health.

Show Notes

(03:00)

Find out about Karen and Aileen’s personal and professional experience of plant based eating.

(08:31)

The role of a nutritional therapist in helping people transition to plant based eating.

(09:25)

The key nutritional concerns that anybody following a plant based diet should consider and how it may support general health and wellbeing – pros and cons.

(13:07)

The key nutrients are that people following a plant based food plan may miss out on e.g. B12, Iron, Essential Fatty Acids (Omega 3) and potentially food sources of Vitamin D and micronutrients from dairy foods, 

(20:48)

Considering nutrient testing to establish your nutrient status.

(26:00)

Plant based proteins – suggestions on what you may include in a healthy food plan.

(30:14)

Aileen and Karen’s favourite plant based recipe books and Chefs.

(32:42)

The female vegan runner – what do they need to consider nutritionally?

(38:47)

Scott Jurek, one of the greatest runners of all time and insights into his 100% plant based diet.

(42:09)

Views on research and anecdotal evidence regarding the long-term effects of plant based eating on running performance

(45:04)

Key Takeaways from this episode

• Plant based diet helps supports good foundational health for everyone
• To optimise nutrition status it’s important to focus on getting B12, iron, Vitamin D, optimal protein, essential fatty acids and micronutrients
• Female factors – focus on iron status and nutrition for bone health
• Get tested for key nutrient status (especially if you notice fatigue, low energy and poor recovery)
• Everyone is different – personalised food plans is best
• You can BE a healthy VEGAN!

Related Episodes:

Sports Nutrition Foundations for Female Runners

Performance Effects of Overtraining Syndrome

Macronutrients to Help Runners go faster and Longer

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 

Alleviate Runners Digestive Symptoms

Do you find you suffer from digestive symptoms during training and competition e.g. flatulence, diarrhoea, nausea? Delve into digestive distress and the risk factors for its development. There are some well-known causes including: reduced blood flow to the digestive tract, anxiety, food sensitivity and much more…. Find out what may be causing YOUR digestive symptoms and learn how they could be alleviated to ensure you can attain and maintain peak running performance. 

Show Notes

(01:51)

Discover the risk factors for digestive distress in runners.

(03:28)

Why does reduced blood flow in the GI tract during running lead to digestive distress.

(05:18)

Fertility and stress connections regarding endurance sports

(06:45)

The impact of pre race anxiety on digestive function.

(08:18)

How mechanical risks (bouncing effects of being a runner) may impact on digestive distress.

(10:00)

A deeper look into the effects of mechanical effects (bouncing) or running on our digestive system.

(13:40)

A look at the foods and drinks commonly thought to trigger digestive distress for runners

(17:11)

What runners may do to minimise the potential effects of particular foods on digestive distress.

(19:19)

The impact of common “over the counter” medications on digestion.

(20:43)

More risk factors, such as intensive exercise or endurance running and dehydration,

(22:48)

The importance of resolving day to day digestive issues and looking at common gastrointestinal symptoms.

(24:37)

Key Takeaways from this episode:

• Introduce small amounts of protein/CHO pre-training and build up
• Minimise or remove fat/fibre pre/during training
• Limit carbohydrate intake during training (30g and 60g/h) - practice during training to work out how much you need. Practice with different CHO food sources to find out which causes no or least digestive side effects
• Ensure any drinks/gels contain less than 10% carbohydrate concentration – remember most contain only 6% - but check!
• Remain hydrated - before and after as well as during. Guidelines suggest drinking every mile. Important to find out what works for you.
• Train in the environment in which you will be competing
• Remove or limit medications/supplements pre training
• Limit caffeine intake pre/during training

A final thought is that having an optimal digestive system is foundational and if it’s not then our advice would be to see a nutritional therapist or other health professional to resolve issues as running and racing and all that entails will exacerbate symptoms you may experience on training runs and race days.

Related Episodes:

Hydration and Running Performance

Nutrient Timing for Running Performance

Energy Bars, Gels and Protein Powders

Disclaimer:

The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

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

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

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

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

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

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Macronutrients to help Runners go Faster and Longer

Learn about the macronutrients (carbohydrate, protein, fat) and how they can each be utilised in various ways to enhance your running performance. We will be discussing their importance for energy production, muscle recovery and repair, immune support, and much much more…. For the female runner will take a look at the effects of low energy availability and its effects on hormone balance and the development of Relative Energy Deficiency Syndrome (REDs). 

Show Notes

(01:16)

We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance.  

(03:30)

Find about why carbohydrate is a limiting factor. 

(09:08)

Learn about energy availability and Relative Energy Deficiency Syndrome (REDs) and the female runner. 

(17:39)

Talking about protein and its importance for a runner. 

(27:44)

Discussing fat intake and running performance.

(37:07)

Key Takeaways from this episode:

• Carbohydrate (CHO) is the most easily digestible and ready available source of energy so the body taps into CHO for immediate requirements during training runs and races. We have limited storage for CHO and that’s why we need to manage top ups of CHO during longer endurance runs.
• PROTEIN consumption is mostly about muscle building and repair and recovery – supporting strength and power and energy production (supporting mitochondria) 
• FAT – from a running perspective – stored fat can be used as an alternative energy source to glycogen  – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.

Related episodes:

Sports Nutrition Foundations for Female Runners

Avoiding Digestive Issues as a Runner

Performance Effects of Overtraining Syndrome

Nutrient Timing for Performance

Energy Bars Gels and Protein 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 

Sports Nutrition Foundations for Female Runners

“When everything is equal, nutrition can make the difference between winning and losing”

A quote that sums up this episode and leads to the question….

”Could nutrition be the limiting factor in YOUR running performance? So, this episode aims to answer this question.

We explore the reasons for focusing on nutrition for training and consider why nutrition may be the element that's preventing runners achieving improvement in performance. We delve into the female factors surrounding nutrition and running performance and also take a deep dive into the two limiting factors in running performance i.e. carbohydrates and hydration from an athletic point of view as well as female angle. 

Show Notes

(05:10)

Introducing the Performance Triangle and outlining its importance in achieving peak running performance before moving on to discuss the influence of diet on performance. Thinking about the starting point for a runner when considering dietary changes to support their training. Considering the positive influence of an optimal everyday diet.      

(10:03)

Delving into running specific nutrition and discussing the starting point for all runners:

• Establishing your health goals
• Establishing your running performance goals
• Considering working with a nutrition professional to ensure the recommendations are personalised

 Moving on to outline some key generic principles of Sports Nutrition including:

• Efficient recovery from training
• Reduced risk of injury/illness
• Training adaptations
• Increased running Performance – the ultimate goal.  

 (13:23)

Discussing the known nutritional limiting factors in sports performance:

• Carbohydrate intake 
• Hydration

 (17:15)

The Female Factors:

1. Female HORMONES and hormone balance
2. Female hormones are complex and vary throughout the lifespan (e.g. menstrual cycle, peri menopause, post menopause, pregnancy, post partum) 
3. MUSCLE development is different for women
4. Lifestyle challenges potentially different from men
5. Higher RISK factors for females for certain health conditions or health concerns such as: 

• Thyroid
• Hormonally driven cancers 
• Autoimmune conditions 
• Osteoporosis
• Disordered Eating 
• Weight management

(22:33)

Looking at nutritional change and the potential challenges that may arise from this e.g. increasing/decreasing daily carbohydrate intake depending on training load, being mindful of hydration status on a daily basis 

(29:38)

Key Takeaways:

1. Remember the Performance Triangle is made up of 3 EQUAL sides: Training, Nutrition, Sleep/Rest – so give each EQUAL consideration for enhanced performance  
2. Everyday Nutrition Foundations need to be in place consistently day in and out before sports specific nutrition is introduced
3. Personal Health concerns and/or conditions and life stage need to be considered when introducing a nutrition plan to support running performance
4. Consider what YOUR CHO and Hydration requirements are in line with your training and race requirements and goals. 
5. There are many benefits to introducing SN alongside your running training including: adequate energy intake to fuel your running and including nutrient dense foods/drinks to help reduce the risk of injury and illness and maintain electrolyte balance.
6. Ultimately, the aim of SN, if applied appropriately and consistently, is to enhance running performance, thus aid you in attaining your running and performance goals.

 Related Episodes:

Macronutrients to help you run longer and faster

Vitamins and Minerals for the female runner

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 

Hello, Welcome to She Runs Eats Performs.

Our show is dedicated to YOU a midlife female runner.

We want to help you navigate the menopause transition and beyond, so you can enjoy your running and be your best.

We are Karen Campbell and Aileen Smith, we are both professional nutritionists and in our spare time we are runners, with a passion for delicious food and healthy living.

If you are frustrated or overwhelmed by all the media noise about nutrition, running and the menopause ….don’t worry … you are in the right place now!

We SWAP magic bullet advice for evidenced based nutritional knowledge and expertise.

We hope to inspire you to embrace simple and real food, to FUEL your health and running.

So once again … a warm welcome, thank you for joining us, and we look forward to sharing our weekly episodes with you.

WORK with US

If you’d like professional help from Karen and Aileen, please book a complimentary WORK with US call at www.runnershealthhub.com.

We’d love to have an informal chat to see how we may be able to help you meet your health and running goals with personalised nutrition.

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

​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