She Runs Eats Performs

Nutritional Needs of an Ultra Runner

Ultra-distance running is becoming more and more popular, however there is currently limited information on the specific nutritional needs of an ultra runner. 

So, if you are an ultra runner...or you are considering moving into ultra distance running then you are in the right place because we will:

1. Highlight the rewards and health risks associated with ultra-distance running 
2. Discuss the key nutrients to focus on for this distance 
3. Give TIPS on FOOD to eat to fuel your ultra-running

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

SHOW NOTES 

(04:29)

Outlining the definition of ultra-distance (or ultra-marathon) running and highlighting several famous ultra-events.

(10:09)

Discussing some of the rewards from running ultra-distances. The rewards from running these distances are both emotional/psychological and physical. 

(13:47)

Delving into the potential risks from running ultra-marathons including:

• Macronutrient and/or micronutrient depletion
• Dehydration and electrolyte imbalance
• Muscle damage 
• Oxidative stress – from metabolic/ biological processes occurring during running

(16:51)

Considering the KEY nutrients required for running ultra-distances: Carbohydrates and Electrolytes/Hydration, as well as outlining important factors affecting the total daily energy intake requirements of an ultra-runner

(26:17)

Focussing on Hydration and the ultra-runner and why a targeted hydration strategy is required

(33:02)

FEMALE FACTORS

When comparing food choices between male and female distance runners the NURMI-Study (Nutrition and Running High Mileage - International) 2019 found that female athletes: 

1. Have a greater prevalence of unintentional calorie imbalance than males in order to reach and maintain the appropriate body composition required for an optimal endurance performance 
2. Were generally more health conscious than males
3. Made “healthier” food choices than males with a greater intake of foods including: fruits, vegetables, and whole foods 
4. Mainly prefer to consume dietary sources containing more micronutrient density to fulfil their health-related concerns whereas male athletes seem more interested in consuming macronutrients, especially from protein sources, aiming to maintain and improve muscle mass and strength 
5. It was also found that the prevalence of consuming high-fibre meals (as an indicator of a healthy diet) was considerably higher in females than males

(40:27)

Giving some TIPS on foods to eat to help fuel YOUR next ultra-run or ultra-event coming up including:

 Food choices Pre and Post training/event would be similar to marathon training…you would just want to have more of it!! 

It is DURING training/event that food choices change because gels and bars are just not enough!

Use of gels/bars/medjool dates may be sufficient for a 50K event but beyond this distance food choices NEED to change 

For ultra-distances there needs to be a balance of macronutrients (Carbohydrate, protein, fat) in the food choices made DURING the run because the physical stress on the body is immense. 

(46:42)

Highlighting Foods to consider including:

• Fruit and nut flapjacks
• Fresh/dried fruit 
• Chicken and cheese sandwich 
• Slice of a potato-based frittata 

(51:12)

KEY TAKEAWAYS

1. Remember “Ultra-marathons are defined as foot races that exceed the traditional marathon distance of 26.2miles (or 42.2Km)”
2. There are many rewards from running ultra distances including: self satisfaction and achievement and increased physiological adaptations such as mitochondrial function.
3. BUT, there are many risks too including: compromised immunity, dehydration, muscle damage
4. To try to minimise these risks, a detailed and targeted approach to nutrient and fluid intake is imperative, especially CHO and sodium/electrolytes
5. Remember bars and gels are just not enough when completing an ultra-marathon, REAL FOOD with a balance of macronutrients will be required during the event
6. Finally, every ultra runner is individual therefore their food and nutrient requirements will be different, so consider working with a registered nutritional professional to ensure your choices are appropriate for your needs!!  

Related Topics:

Marathon Running: Hitting the Wall

Fuelling Marathon Running

Does Dehydration Impair Exercise 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.

If this is your first time listening to our show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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. 

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

5) 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 

Digestive distress or Runners Gut affects many endurance runners.

Inconsistent digestive health can be a major disruptor to run training and races. It can lead to anxiety, poor performance and impact on our enjoyment of running.

You may be someone with no history of digestive problems, but something may have triggered change, which results in the disruptive digestive symptoms.

Runners may be regularly experiencing constipation or diarrhoea and loose stools or perhaps having urgency to go. Symptoms may be due to underlying health issues, nutrition or aggravated and triggered by running.

Often people make jokes about this topic, perhaps as a defence mechanism, but it’s really no joking matter, and there are ways you can resolve underlying digestive issues.

If you’ve been putting up with digestive issues and managing symptoms around your run training, it’s worth considering how you may take action to help alleviate those symptoms and disruptions.

Endurance running alone may contribute to digestive distress, however if you have poor gut health in general then it’s likely that endurance running will exacerbate symptoms so our aim today is to help you understand why you may have a problem and what you may do to get to the root of the problem and take action to resolve it.

We’ll talk about:

1. How and Why Endurance Running Affects Digestive Health

2. Constipation and diarrhoea – what may be contributing to it and how you can alleviate these digestive issues

3. Managing food triggers

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

SHOW NOTES

(06:06)

We are all aware the endurance running creates a physical stress on the body and that includes the digestive system. The areas to consider are physiological and mechanical:

• Physiological – we must consider the impact of stress hormones and reduced blood flow to the Gastrointestinal tract

• Mechanical – bouncing effect of running and how that affects the digestive system in particular the bowel

(07:25)

The impact of stress on the digestive system. Anxiety or excitement tends to be especially high before a race event and this anxiety or excitement is thought to affect gastric hormone secretion, which in turn may affect intestinal/gut motility.

(10:13)

Why some runners think that running activity helps them manage constipation.

(12:32)

How the colon works in relationship to having a bowel movement.

(13:59)

Chronic Constipation

If you experience long transit times (optimal transit time is 12-24 hours) and less than one bowel movement per day this may lead to compromised absorption of nutrients and a buildup of toxic materials in the colon and potentially recirculation of toxins and hormones.

From a female health perspective, having a regular daily bowel movement will help eliminate excess oestrogen. The liver converts hormones into a water-soluble form, and they are transported into the gut where they can be safely excreted via the stool. However, if your bowels aren't moving, oestrogen sticks around longer than it should and goes back into circulation in the body. That can lead to hormonal symptoms.

(15:57)

What are some of the potential reasons for constipation?

There are many contributory reasons for chronic constipation - dehydration, a low fibre diet, medication, magnesium deficiency, sedentary lifestyle, alterations in gut microflora, muscular and neurological conditions, stress and toilet habits. Constipation is very common and often people with constipation say it’s something they have lived with for years.

(17:55)

Suggestions to help alleviate chronic constipation

IMPORTANT: Sometimes the bowel can be compacted with a buildup of waste so if you are constipated, it’s important to make nutritional changes slowly and gradually to your food plan.

• Consider supplements such as magnesium and artichoke to help relax the bowel – only do this with professional medical or nutritional supervision.

• Establish a regular toilet habit at the same time every day (even if you don’t “go” it may help stimulate the bowel to move, and over time the bowel may start to respond

• Being well hydrated is important, if you’re not hydrated then the stool will dry out and may not move through the colon easily

• Add soluble and insoluble fibre to your daily diet ( build up fibre content gradually)

(20:16)

The role of fibre in digestive health.

(23:01)

What are some of the potential reasons and health concerns for diarrhoea symptoms ?

Potential reasons for diarrhoea or loose stool (a watery bowel movement. For example, there may be an infection – it could be bacterial, viral or parasitic. There may be a digestive health condition such IBS or inflammatory diseases such as coeliac, Ulcerative Colitis, Crohns or other conditions such as pancreatitis or hyperthyroidism. There are stress triggers and food intolerances or an inability to digest FODMAP foods to consider too … and you should consider if your run training plan a contributor too.

Apart from the obvious distress that having diarrhoea/loose stools/urgency to go leads to, there are a couple of health concerns to point out – firstly it may lead to dehydration and secondly malabsorption of nutrients. With diarrhoea, food moves too fast through your bowels for nutrients to be absorbed.

It’s important to have a medical professional or qualified nutritionist investigate reasons for chronic diarrhoea – don’t put up with it – your body is sending a sign that something needs addressing and you need to rule out any potentially serious health concerns.

(29:33)

The foods which are commonly associated with triggering exercise induced symptoms such as bloating, cramps, urgency to do and diarrhoea are:

• Dairy foods containing Lactose

• Spicy foods

• Coffee/caffienne

• Alcohol

• High Fibre foods

• High consumption of sports gels and drinks – they often contain a high amount of sugar/sweeteners

• FODMAP foods - Fodmaps are found naturally in many foods. They are a collection of short-chain carbohydrates (sugars) that are poorly absorbed fully in the gut which may trigger IBS like symptoms in some people. These carbohydrates are rapidly fermented by bacteria in your intestines to produce gas. FODMAPS can also pull water into your gut. Water and the production of gas stretches and bloats your gut to trigger IBS like symptoms.

(31:38)

Examples of FODMAP FOODS

Some typical foods everyday foods which are high in FODMAPS are Ripe Bananas, Dates, Mango, Watermelon, Butternut Squash, Pumpkin, Various Breads containing wheat, Pasta, Avocados, Onions, garlic, Sweet Potato.

FODMAP intake is high among endurance athletes both surrounding exercise (that’s pre/during/post training and races) and habitually. Runners often choose High FODMAP foods particularly around PRE-RACE FOOD CHOICES.

(33:36)

Using a food/symptoms/training diary to identify food triggers.

(36:12)

TIPS for calming digestion pre-race:

• Resolve digestive issues long before race day as stress/anxiety/excitement will exacerbate symptoms

• Practice eating/drinking race day nutrition well ahead of race day so you’ll know what works for you and your digestion is trained

• In the 2 days leading up to the race avoid eating any of the triggering foods or drinks that you’ve identified from your food diary.

• Don’t overload with high fibre foods – eat just enough fibre to keep your bowel moving regularly

• Ensure you are well hydrated before and during the race

• If you are using sports gels have water alongside them and don’t overconsume

• Get good rest and sleep in the days before the race

(38:12)

KEY Takeaways

1. Please don’t put up with digestive symptoms - the earlier you acknowledge and act on them by seeking professional support, the quicker you will be back to peak running performance. Consult with your GP to rule out any serious health condition and a book in with qualified nutritionist to help resolve functional digestive symptoms. WE CAN HELP.

2. Some of the symptoms you are experiencing may be as a direct result of your running training, especially if you are a distance runner – you may need to adapt your training.

3. Everyday hydration as well as hydration during run training and races is vital for digestive health.

4. Your aim should be to have a regular daily bowel movement – Bristol stool type 4

5. Build up fibre content in your diet gradually including soluble and insoluble fibre

6. Complete a 7-day food/training/symptoms diary to help identify potential food triggers

Book a complimentary WORK with US call if you are interested in our personalised 1:1 nutrition programmes and testing.

Related Topics:

E3 Avoiding Digestive Issues as runner

E23 Runners Gut

E31 Food for Gut Healing

E 78 Spotlight on Probiotics

E87 IBS Fodmaps and Running

Disclaimer:

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

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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. 

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

5) 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 

Race Day Nutrition is often overlooked leading to running on empty, an under-par performance, experiencing fatigue during the race and sometimes unpleasant symptoms.

All of which can be distracting to say the least. On the plus side – get it right and we’ll perform, recover, and feel better and potentially have the edge – it’s a WIN-WIN and our mantra is “don’t let nutrition be the limiting factor in your running performance”.

Today we are going to talk about:

1.    Your Race Day Nutrition Timeline

2.    Our Real Food suggestions for what and when to eat

3.    Finally … our personal Race Day Nutrition non-negotiables

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

SHOW NOTES

(03:35)

What NOT to do! Aileen and Karen share their experiences. One of the cardinal rules is that on race day you NEVER EAT OR DRINK anything you haven’t practiced in training.

(05:54)

Our approach to designing your race day timeline to include nutrition and key timings. 

Email us at [email protected] if you’d like our template.

(12:18)

What and when to eat for your pre-race meal. Suggestions for eating at home and for some ideas if you are eating whilst travelling. 

(20:42)

Should I drink coffee pre-race?

(22:19)

Quick tips on pre-race hydration and electrolytes.

There are many different brands of electrolytes out there but one we like and recommend are Elete Electrolyte because they are easy to use, easy to carry and mostly tasteless…just a hint of sodium in your water.

 We both use ELETE and we’ve set up a special offer for you to try them out – you’ll get all the details on our website – go to SHOP and look at our FAVOURITE Supplements page – you’ll find ELETE Drops with discount CODE RHH15 which will give you 15% discount, please feel free to share with your running friends.

 (23:52)

Pre- Race Real Food snacks containing quick release carbohydrates. 

(24:46)

During race fuelling – what and when?

(27:29)

Simple real food suggestions and hydration reminders

(30:52)

Post-Race Recovery Nutrition 

(33:45)

Should I treat myself with food and alcohol after a race? 

(36:25)

An introduction to our 1:1 Personalised Nutrition Services and an invitiation to book a free WORK WITH US CALL

(39:41)

Some of our nutritional non-negotiables when it comes to preparing for and executing a nutritional race-day plan

(46:51)

KEY TAKEAWAYS

1.    Create your race timeline and add key times you’ll be eating and drining

2.    Calculate when you should eat working backwards from your race start time

3.    Eat Carbohydrate rich pre-race meal approx. 2-3 hours before race

4.    Hydrate optimally before the race

5.    Eat a quick release CHO snack 30-60 minutes before the race

6.    Fuel with 30-60g quick release CHO foods per hour during race and keep hydrated

7.    Remember to eat a Quick Release CHO food within 30 minutes of end of race.

8.    Plan a post run snack or meal approx. 2 hours after race with CHO:PRO with a ration of 4:1

Related Topics:

Race Day Success Nutritional Strategies

FOOD For Pre Training

FOOD For During Training 

FOOD For Post Training

Alcohol and Running is it ok?

Is caffeine good for running?

Your Marathon - Run, Refuel, Recover

Fuelling Marathon Running 

Great North Run Get Race Ready

London Marathon being Prepared for Race Day 

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.

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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. 

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

5) 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 

Many runners experience illness and infection, especially upper respiratory tract infections and digestive illness and concerns. These issues can lead to time away from running, or at least a reduced training load until fully recovered, which can be frustrating.

There appears to be significant developments in the approach to supporting an athlete's immune health nutritionally, so here we outline the current scientific thinking on this subject. 

We give you:

1. An overview of the potential paradigm shift in optimising an athlete’s immune health

2. An introduction to the nutritional influence in supporting this paradigm shift

3. Some ideas of how to introduce the nutritional recommendations into your meal plan

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

 SHOW NOTES

(05:23)

Outlining the key paradigm shift with regards to immune health and athletes and discussing the new and current scientific thinking. 

The paradigm shift involves the concept of immune reset resistance versus immune tolerance

(11:16)

FEMALE FACTORS:

Two recent studies carried out on female athletes showed that approximately HALF of them were classified as having low energy availability (LEA). This LEA appeared to be associated with a 4-8 times higher risk of developing an upper respiratory tract infection (URTI). It must be stressed that it was an association with, rather than a causation of an URTI. BUT it does suggest that LEA may be a risk factor for reduced immunity and infection. 

(12:38)

Delving into the nutritional influence in supporting this paradigm shift in immune health of athletes. 

The key nutrients of interest include:

• Protein
• Probiotics
• Vitamin C 
• Vitamin D

(28:22)

TIPS on introducing Probiotics and Vitamin C into a regular meal plan

(37:09)

Giving advice regarding testing Vitamin D levels

(38:18)

KEY TAKEAWAYS

1. The current scientific thinking about immune health in athletes is shifting from the concept of immune resistance to the idea of immune tolerance
2. Focusing on immune tolerance it thought to mean more targeted nutritional supplementation could be used in reducing the infection burden in athletes 
3. Regarding immune tolerance in athletes, the current nutritional focus is on Protein, Probiotics, Vitamin C and Vitamin D
4. Introducing adequate amounts of foods containing these nutrients/microbes into your meal plan on a regular basis may be sufficient to maintain already adequate levels
5. BUT…if insufficiency or deficiency in any of these nutrients/microbes are present then nutritional supplementation may be required
6. Finally, we recommend you work with a qualified practitioner when considering nutritional supplementation as requirements and suitability of supplements needs to be personalised

Related Topics:

Endurance Running and Immune Health

Spotlight on Probiotics for Performance

Spotlight on Vitamin C 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.

If this is your first time your show and you’d like to know more about us please check out our TRAILER.

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

1)Check out our free downloadable resources

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

3) 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. 

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

5) 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 

Support balancing female hormones with brassica vegetables as part of your food plan. To help you choose natural plant foods to support your mid-life symptoms we are going to give you a snap-shot of … Boosting Brassicas for Hormonal Health … we’ll talk about:

·      Why Brassicas are supportive of health, especially hormonal health

·      How you can maximise their nutritional properties to get the best from them

·      Ideas for your food plan

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Book your place on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.

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

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

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

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

SHOW NOTES 

(01:38)

Brassicas - people either love them or hate them as they sometimes have a slightly bitter taste. There’s lots you can do to make them palatable and easy to include in your food plan, and it’s worth it as there are so many health benefits from eating them. 

(04:13)

Nutrient Value of Brassicas include Vitamin C, K, A, B9 (folate) as well as being rich sources of potassium and phosphorus and contains smaller amounts of calcium, magnesium iron and zinc.

Brassicas are a good source of FIBRE which is important for the digestive system and will help you have regular bowel movements which is important for many reasons but will help with the elimination of excess hormones.

The Brassicas – An Undervalued Nutritional and Health Beneficial Plant Family a joint publication from The James Hutton Institute, Dundee and Herriot Watt University in Edinburgh. At the end of the pdf you’ll find some tables which list nutrient content of the different vegetables in this category.

(06:09)

What is it about brassica vegetables that is known to be supportive for hormone balance?

(07:05)

How to maximise the nutritional properties of brassicas with preparation and cooking methods.

(08:54)

Should we buy fresh or frozen?

(10:48)

Should we be concerned about packaged brassica vegetables and how should we store them at home?

(12:50)

How to cook brassicas to preserve nutrient status.

(15:05)

Introducing the HEALTHY WOMAN HEALTHY RUNNER PROGRAMME and an invitation to book a free DISCOVERY CALL.

(18:10)

Food tips on how to add brassicas into your food plan. We share ideas for raw and cooked dishes: soups, salads, and side dishes. We and talk about goitrogens in brassicas and the potential impact on thyroid health.

(21:27)

SOUP TIP

Any soup can be enhanced by adding some shredded greens like kale or broccoli or maybe tender stem.  Add just before serving so the brassica vegetables are gently cooked.

(21:58)

SALAD IDEAS

Use a base of watercress and rocket with shredded cabbage and slices of radishes and top with sprouted broccoli seeds.

Steam some broccoli florets and keep in fridge to add to a superfood salad.

Favourite salads of ours are Kale, Avocado with Sun Dried Tomatoes or a raw Cauliflower Tabouleh.

(23:59)

Karen’s stir fry and steam cooking makes a delicious side dish of brassica vegetables.

(25:08)

Introducing Microgreens as a way of boosting nutrients. Beyond Microgreens sell products like Broccoli Boost and Radish Boost. They are a US based but health food suppliers sell their products around the world.

They also have some great blogs explaining about the nutritional properties of brassicas and how to grow your own sprouts.

 (26:53)

ONE KEY ACTION

We suggest adding some of the brassicas to your shopping list and aiming for 3 portions of these vegetables every day …  we hope we’ve given you all some tips on how to get the best out of eating brassica vegetables.

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

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.

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

if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our TRAILER.

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

If you would like to find out more about our Healthy Woman Healthy Runner Programme please book a FREE Discovery Call

Hamstring Injury: Nutrition for Fast Recovery

Have you ever suffered from a hamstring injury?   

Did you know…. it is thought to be one of the most frequent injuries experienced by athletes?  

If you have ever experienced a hamstring injury, you will know how painful it can be…and if severe enough, it can take you away from your run training for quite some time.   

So, the aim of this discussion, is to ensure that by the end of the episode you feel more informed on signs and symptoms to observe for and what to do nutritionally and around training if any “niggles” are experienced. 

So, we……   

1. Give an overview of the mechanisms and risk factors associated with Hamstring Injuries  
2. Outline some exercises and training considerations to help prevent and speed up recovery from injury 
3. Discuss nutrition to help prevent and speed up recovery from a hamstring injury 

SHOW NOTES

(04:13)

What are the hamstrings?

The commonly known Hamstrings refers to a group of 3 muscles that run along the back of the thigh, from the hip to just below the knee.

What causes a hamstring injury?

It is thought that most hamstring injuries occur during sprinting due to excessive muscle strain caused by eccentric contraction during the late swing phase of the running gait cycle”

(07:45)

What are the risk factors for the development of a hamstring injury?

There are many potential risk factors when considering the potential for one to occur. These risks include:

Previous hamstring injury - especially if a runner has returned to training BEFORE the injury has healed completely

Age -.risk of injury increases as we age

Inadequate warm-up before exercise and lack of stretching following exercise are known to be contributing factors 

A pro-inflammatory diet may influence the development of a hamstring injury due to chronic low-grade inflammation

And many more that we discuss  

(12:03)

FEMALE FACTORS

1. Females are known to have a lower risk of hamstring injuries than males. This is thought to be related to oestrogen-induced muscle stiffness, in other words, optimal oestrogen has been reported to contribute to a decrease in muscle stiffness and to increase muscle strength
2. Age would be another factor because as we know, oestrogen levels drop at menopause, therefore increasing a female’s risk of developing a hamstring injury…or indeed, any muscular injury

(14:06)

A focus on exercise and training considerations to help prevent and speed-up recovery from a hamstring injury. 

Prevention is always better than cure with all aspects of health and sporting injuries are no less important when considering good health. There are many ways to potentially limit the development of a hamstring injury.

The presenting S/S will depend on the severity of the injury but may include:

• Sudden and sharp pain in the back of the thigh
• Swelling and tenderness over the affected area 
• PLUS++

(17:07)

Defining Proximal Hamstring Tendinopathy

This injury is thought to be is quite rare besides a hamstring muscle injury and the typical symptoms differ significantly from a hamstring muscle injury.

The principal symptoms for this type of injury include:

• Gradual onset and increase of pain in the back of the upper thigh
• The pain can be felt deep into the buttock area
• PLUS ++

What can you do to manage a hamstring injury?

On experiencing an injury it is very important to STOP RUNNING and seek professional support and advice. For example, from a physiotherapist

RICE Therapy: REST – ICE – COMPRESSION - ELEVATION

(22:33)

What is RICE Therapy?

The acronym RICE stands for: REST – ICE – COMPRESSION – ELEVATION and may be helpful in the first 2-3 days following an injury to help manage the swelling and inflammation.

(28:20)

A “Food First” approach to prevention and care of a hamstring injury

Eating “real food” containing targeted nutrients to support injury healing is the primary approach we use here at Runners Health Hub, but this does not mean we use a ”Food Only” approach, it would depend on the individual and the severity of the injury.

If you would like to chat to us about YOUR needs for injury prevention or healing, book a FREE call with us HERE

(41:17)

KEY TAKEAWAYS

1. Just to remind you that…most hamstring injuries occur during speed running and most likely occur due to excessive muscle strain caused by eccentric muscle contraction during the late swing phase of the running gait cycle
2. There are many risk factors for a hamstring injury occurring including: running style (e.g. posture, heel striker), age, tired/weak muscles, chronic hormone imbalance and a pro-inflammatory diet
3. Females are known to have a lower risk of hamstring injuries than males due to the influence of oestrogen, however the risk increases at menopause
4. A runner could limit their risk of developing a hamstring injury by warming up/cooling down appropriately, foam rolling and stretching CONSISTENTLY as well as including strength training
5. If you were to develop a hamstring injury then we recommend you stop running immediately and consult with a qualified musculoskeletal practitioner  BUT…Immediate action you could take yourself would be to Introduce RICE therapy for the first 2 or 3 days. REST, ICE, COMPRESSION, ELEVATION
6. Finally, when thinking of nutrition to help prevent and/or promote healing from a hamstring injury…remember the FOOD FIRST approach and include the Key nutrients: protein, omega 3 fatty acids, Vitamin C and E and polyphenols found in plant-based foods

Related Topics:

Nutrition for Running Injury

Nutrition for Soft Tissue Injury

Do Runners Need Vitamin D?

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

if this is your first time your show and 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 us at [email protected]

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

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Make Bone Building part of your food plan. Endurance runners are at risk of bone stress injuries, and a high percentage of midlife females are also at less a risk of losing bone mineral density, leading to a risk osteopenia or osteoporosis, which in turn increases the risk of bone injuries.

Women should be concerned about bone health at every stage of life … what you do now will pay dividends in older age. Today we’ll share our suggestions for a bone building food plan which can become part of your everyday nutrition.

The KEY Imbalances which drive Bone Mineral Density loss are inflammation, low protein intake, poor glycaemic control, hormonal imbalance (stress hormones/sex hormones) and compromised digestion, so following food plan to support these imbalances is key.

We’ll cover:

1.    What you need to consider for an optimal bone building food plan

2.    Our suggestions for meals and snacks

3.    Tips to ensure you promote optimal absorption of structural bone building nutrients

 SHOW NOTES

(03:02)

What is the personal motivation to include bone building nutrients into our food plans. 

(04:25)

How a LOW GL and anti-inflammatory food plan including bone building nutrients support the underlying reasons for poor bone health. 

(06:51)

Following a healthy everyday nutrition balance plate will support a low GL food plan which may be enhanced by choosing foods containing bone building nutrients.

(08:47)

Protein requirements for mid-life women. Ideally being 1.2g-1.6g protein/kg/body weight per day. You do not need to calculate every gram of protein but please ensure you eat adequate protein at every meal and snack and it’s best to spread your protein intake across the day. Our MANTRA is “eat protein with every meal and snack”. Another tip would be to add a protein shake into your daily plan to help you hit your protein targets.

(09:54)

Requirements for Calcium, Magnesium and Vitamin D.

(11:52)

Tips on how to assess your food intake of key bone building nutrients.

(14:28)

A bone building food plan relies on taking every opportunity to add foods rich in calcium and magnesium as well as some key trace minerals such as: boron, manganese, selenium, silicon, strontium, zinc and copper.

(15:30)

Our favourite food choices to maximise calcium content.

(16:49)

Bone Building Breakfast Choices.

(21:03)

How to add magnesium rich foods.

(23:31)

Bone Building Meals – for lunch and dinner – focusing on soups, salads and vegetables alongside calcium rich protein choices.

(29:15)

How do you make or choose a soup which is in line with your health and training strategy? To help you solve the dilemma we created our Free TOP 10 Soups for Runners EBOOK! Download our fabulous free ebook TOP 10 soups for runners

(31:41)

Optimising absorption of bone building nutrients.

There are some foods (phytates and oxalates) and drinks (caffeine, soft fizzy drinks, alcohol) which may affect your ability to absorb and retain nutrients. The most effective thing to do is to minimise your intake of these classes of foods and if you do eat them, it’s best to consume them away from your bone building meals and snacks.

We also review and interview with Dr Deanna Minich on the Funktional Nutrition Podcast and Dr Minich’s paper Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds  

(41:30)

Key Takeaways

1.    When it comes to food planning to support bone health begin with your everyday healthy food plate - consists of ¼ plate protein, ¼ plate complex carbohydrates (whole grains ideally/root vegetables/fruit), ½ plate vegetables and salads.

2.    Think PROTEIN AND PLANTS to maximise your calcium and magnesium intake

3.    Get you Vitamin D status tested – Vitamin D is vital to maximising the bioavailability of calcium and magnesium.

4.    Include Soups, Salads and Smoothies throughout your weekly food plan as that’s an easy way to maximise variety and diversity of foods and nutrients.

5.    Minimise caffeine, alcohol and fizzy drinks.

6.    We have focused on the key bone building nutrients today, but remember they best work together and require a range of micronutrients for optimal function. Having lots of variety in your food plan will help you get the widest range of nutrients. If you need more specific advice please book a complimentary work with us call.

Related Topics:

Healthy Bones for Female Runners

Endurance Running and The Immune System

Bone Health for Runners Part 1

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

if this is your first time your show and 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 us at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Listeners Nutrition Clinic 4

This is the 4th of our Listeners Nutrition Clinic episodes. These are episodes dedicated to answering questions we have received from YOU, our listeners. They are questions linked to YOUR nutrition for your running, performance and personal goals

We host these episodes every few weeks so, 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].

Hopefully the hints and tips we give will help support the individual posing the question…but also give you all some food for thought!

The 3 questions we are discussing today are:

1. What should I eat prior to a FAST 5K race?
2. What is the difference between raisins and sultanas and which should I choose for my run training?
3. What food/snacks should I eat DURING my forthcoming 70K ultra run?  

SHOW NOTES:

(04:39)

Q1. What should I eat prior to a FAST 5K race?

Outlining some recommendations for someone completing a 5K training run at an easy pace including:

• Follow an everyday healthy meal plan CONSISTENTLY
• Ensure a BALANCED intake of complex carbohydrate and protein rich foods and 7-9 portions vegetables DAILY
• Run a 5K (easy pace) in the fasted state to encourage efficient use of fat as fuel 

(10:00)

Discussing what to eat prior to a 5K race being run at pace:

• What to eat and how much to eat will depend on the amount of time lapsing between rising and racing
• If travel time is to be included (2hrs+ between rising and racing) then a balanced breakfast including complex carbohydrate and protein would be important
• Eating enough to feel satisfied but not full would be recommended
• Having an additional quick release carbohydrate snack approx. 30-60mins before the race begins would also be recommended to top up blood glucose levels
• If minimal time is available between rising and racing then quick release carbohydrate food choices need to be considered  

Foods to consider approx. 2hrs pre-race:

• Nutrient dense smoothie containing oats, protein powder, almond milk and berries
• Overnight oats or porridge with added nuts and seeds or nut/seed butter
• Scrambled egg on brown toast

Foods to consider approx. 30-60mins pre-race:

• Banana
• Medjool dates
• Raisins

Foods to consider if short time lapse between rising and racing:

• Smoothie containing tropical fruit (for example: papaya, mango, banana, pineapple) blended with yogurt, coconut water or milk (almond, coconut, oat)
• Banana
• White bread toast topped with honey or maple syrup

(15:45)

Q2. What is the difference between raisins and sultanas and which should I choose for my run training?

DID YOU KNOW….

• Raisins, sultanas and currants are the dehydrated (or dried) version of different types of grapes (that is an easy one that I am sure everyone knows!!)
• In the US, the term “raisin” is applied to both raisins and sultanas but to distinguish the two, sultanas are referred to as “golden” raisins
• Internationally, and in fact, in most countries, including the UK, raisins and sultanas are differentiated by the TYPE of grape and the processing method used

The most common types of grapes include:

• Raisins – Muscat, Malaga, Monukka, and Flame, Thomson Seedless…the most common in the US 
• Sultanas – most common one is Thomson seedless
• Currants – Zante currant

Regarding the processing: 

• Raisins and currents go through a natural process, usually sundried for around three weeks. The grapes darken as they dry, which gives raisins/currents their dark brown colour.
• Sultanas are typically coated in an oil-based solution prior to drying to speed up the process
• It is this coating and fast drying process that gives sultanas their lighter colour than raisins and currants
• In Australia some of their sultanas are made without the drying solution. The grapes are dried naturally in a similar way to raisins. As a result, they are darker in colour than “golden” sultanas. 
• When purchasing Australian sultanas though, you do need to be discerning because not ALL of them are “natural” sultanas. There are brands available where they contain an oil coating
• With “Golden raisins” from the US, the grapes may also be treated with a preservative called sulfur dioxide to retain the lighter colour of the grape

(20:00)

• Considering which vine fruit would be most suitable for run training and WHY?
• Raisins would be our favoured variety because they are produced naturally
• Both are portable and easy to eat during a run
• Both contain approx. 22g of natural sugars per 28g therefore are a good source of quick release carbohydrate for running
• An alternative could be medjool dates because one medjool date contains 18g of natural sugars and is also very portable

(30:03)

Q3. What food/snacks should I eat DURING my forthcoming 70K ultra run?

When it comes to deciding what an Ultra runner eats during an event, it is REALLY important that they have PRACTICED, PRACTICED, PRACTICED during training because any new/unfamiliar foods eaten during and event…especially towards the end of the race could result in nausea/vomiting and/or digestive distress. 

• Having REAL food during an ultra-event is recommended, however a mixture of real food and bars/gels may be sufficient a 70K race
• Real food for a 70K event could consist of sandwiches with a filling of choice. For example, honey, maple syrup, chocolate spread as it is easy to have “on the run”
• Aim to eat foods rich in quick release carbohydrates wherever possible to ensure glucose is being delivered efficiently to the muscles to be used as fuel. 
• Eat REGULARLY during a 70K (approximately every hour) to help maintain glucose absorption and uptake by muscles

So, which foods to choose?

In the case study being discussed, the client chose to eat every hour. Her choice was

to eat approx. every hour. So her strategy was….

• 1st Snack – ¼ of a white bread jam sandwich
• 2nd Snack – Maurten Gel
• 3rd Snack - ¼ of a white bread jam sandwich
• 4th Snack – 2/3 Maurten Bar
• 5th Snack - ¼ of a white bread jam sandwich
• 6th Snack – Maurten Gel (possibly with added caffeine)
• 7th Snack - ¼ of a white bread jam sandwich
• 8th Snack – Depending on how you are feeling at this point:
• ¼ Chocolate spread sandwich OR Maurten gel with caffeine

She also carried extra snacks (dried mango pieces)…just in case, which she needed!

BUT……. This runner also consumed one of the drinks provided at the official stations. Following this she felt very nauseous and thought she was going to vomit, however the nausea subsided eventually.

So…what can be learned from this runner’s experience?

It is really important to self-cater unless you know the products that will be available at the official stations AND that they have been trialled during training.

IF IN DOUBT…..DON’T……

AVOID any food that has not been consumed and tolerated prior to race day!! 

(40:00)

KEY TAKEAWAYS

1. Running a 5K in the fasted state would generally be ok for anyone running at an easy pace
2. BUT…if the 5K is to be raced at speed then eating BEFORE the event would be recommended….eating enough to feel satisfied, but not full as this could lead to a stitch or digestive symptoms occurring.
3. Dried vine fruits (raisins, sultanas and currants) are an excellent source of quick release carbs with a small box (28g) containing approx. 22g natural sugars 
4. BUT…If choosing dried vine fruits as an energy source for endurance running, remember raisins and currents go through a natural drying/dehydrating process, however sultanas are typically coated in an oil-based solution prior to drying to speed up the process…so choose wisely
5. When completing an endurance event from Half Marathon to ultra-distance it is important to PRACTICE PRACTICE PRACTICE you nutrition strategy during training
6. IF IN DOUBT….DON’T!! In other words…be nutritionally self-sufficient during endurance events and DON’T have any food from the official stations, unless you have done your homework, found out what is available and TRIALLED it beforehand in training.    

RELATED TOPICS

Race Day Success: Nutritional Strategies

Food For Pre-Training

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

if this is your first time your show and 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 us at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Have you hears the news?

Our Healthy Woman Healthy Runner Programme is opening soon and we'd love you to join us. The doors open on 27th March 2023 ... not long now! BOOK A free DISCOVERY CALL to find out more.

The Healthy Woman Healthy Runner Method and Programme came about because we felt there was a NEED for a simple approach which solved the challenges that many midlife female runners face.

We hear all the time about the challenges mid-life women face:

·      Tiredness

·      Body shape changes and loss of muscle tone

·      Irregular/heavy periods

·      Poor sleep

·      A busy lifestyle

When we designed the Healthy Woman Healthy Runner METHOD we were mindful of all these challenges, and we are totally focused on how we can help you resolve them.

 It’s safe to say, we have both walked in your steps when it comes to experiencing these mid-life challenges … we understand what you are going through and how transformational it can be to use nutrition to support and minimise the impact of these challenges.

 We are on a mission to help mid-life women who value their health and want to enjoy their running by making simple and targeted nutrition and lifestyle changes.

 If you are interested in joining us or finding out if you are a good fit for the HWHR programme, the next step is to book a Discovery Call with us.

 It’s a short informal call, we want to make sure you are the best fit for the programme – we don’t want you investing in the programme if it isn’t the right fit for you or us.

 Booking a Discovery Call doesn’t mean you are committed to buying the programme, it just gives you an opportunity to find out more and have any of your questions answered, and if the Healthy Woman Healthy Runner programme is for you, then we can make the arrangements to get you booked onto the programme. We’ll put the booking link onto our show notes and it’s on our website too.

If you’re in a different time zone just let us know as we can accommodate you both for a discovery call and on the Healthy Woman Healthy Runner Programme! Email us at [email protected]

Next FREE training will be late spring/early summer.

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

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

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

Happy Running!

Karen and Aileen

www.runnershealthhub.com 

Nutrition for Strength Training

Gone are the days when runners just go out and run…. most runners tend to include many different training approaches

BUT…do you consider what to eat for the different styles of training you do?

There is a lot to cover so in this episode we talk about WHAT and WHEN and HOW MUCH to eat for your STRENGTH TRAINING days. We:

1. Give an overview of strength training and how it is thought to support running
2. Focus on some food and nutrition recommendations to support strength training
3. Discuss how to put the recommendations into practice for YOUR training

SHOW NOTES

(06:13)

Outlining various ways in which strength training is thought to support running performance including:

• Running Economy - the amount of oxygen (O2) the body uses to maintain a certain pace
• Sprint speed
• Lean muscle mass
• Power

Also, DID YOU KNOW…..

Heavy resistance training (HRT) and plyometric training (PLY) are the most common strength training methods used by distance runners apparently…..Plyometrics being the  jumping action during exercise for example jump squats. 

(10:37)

Discussing the TWO key macronutrients known to support strength training. Namely:

• Carbohydrates
• Protein

Concentrating on Carbohydrate and its influence on strength training including:

• Maintaining training performance 
• Helping recovery post-training
• Facilitating glycogen replenishment for future training sessions

NOTE: It is recommended that when completing strength training no more than 4g/Kg/Body Weight per day (BW/d) should be consumed to help optimise training performance and adaptations.

BUT…it is still important to ensure adequate energy intake overall. REMEMBER…if/when in energy deficit the body will breakdown muscle to use the protein for energy production!! So any strength training efforts could be in vain!! 

(13:58)

Concentrating on Protein and its influence on strength training including:

• Increasing muscle mass (hypertrophy)
• Limiting risk of muscle injury
• Muscle repair 
• Muscle remodelling

NOTE: An intake of between 1.6 g/kg/BW/d and 2.2g/Kg/BW/d of protein is required to maximise fat-free mass gains when completing strength/resistance training in bodybuilders/weightlifters.  

BUT….runners would not be aiming for the upper level as this could potentially lead to increased hypertrophy (or muscle bulking), which is NOT the desired outcome!! Lean muscle mass is generally the aim of strength training for runners.

We believe that between 1.6g-2g/Kg/BW/d of protein would be suffice for most runners completing strength training. 

REMEMBER… the even spread of protein servings over the course of the day is recommended to maximise Muscle Protein Synthesis (MPS) over a 24hr period aiming for approximately 20g of protein per serving. 

(18:47)

FEMALE FACTORS

1. It is recommended that midlife females should consume approx. 1.6g/Kg/BW/d of protein to help MAINTAIN muscle mass because we lose muscle at quite a significant rate as we age. Preserving muscle mass can help slow this process…although it cannot stop it!!
2. Some studies have observed that females focusing on physique-oriented sports (for example body building/weight lifting) consume between 160-415 g/day (2.8-7.5 g/kg) of CHO compared to their male counterparts who consume between 243-637 g/day (3-7.2 g/kg). So, at the lower end, where energy restriction may be observed/the aim - females consume LESS carbohydrate (CHO), however at the upper end where hypertrophy is potentially the desired outcome - females consume MORE CHO than their male counterparts. This is possibly because it is genetically easier for males to “bulk up” than females.  

(24:19)

Carbohydrate for strength training

Studies have shown that only 24% – 40% of muscle glycogen is depleted during a standard session of resistance training so, although carbohydrate intake is important for strength training, a HIGH intake of CHO on a gym day is not essential!!

BUT…when in a state of low energy availability, for example following an overnight fast, there is evidence that insufficient carbohydrate intake could impair performance during strength training. 

So, if you go to the gym first thing in the morning then having a CHO rich snack or light breakfast beforehand may benefit training. 

Food ideas to consider pre-training include:

• A banana
• A small amount of overnight oats or porridge made with oat milk or another milk alternative
• A couple of dry oatcakes…or maybe you could mash some banana on top
• An apple or pear

NOTE: It is NOT essential to have a carbohydrate snack immediately after training BUT…ensure adequate amounts of CHO (approx. 3-4g/Kg/BW/d) is consumed throughout the day

Carbohydrate choices to include: 

• Wholegrains e.g. brown rice, quinoa, whole grain couscous, millet, amaranth
• Legumes e.g. lentils, beans, pulses
• Root vegetables e.g. sweet potato, beetroot, squash, swede, parsnips, carrots 

(32:08)

Protein for Strength Training

Guidelines suggest having approximately 1.6g/Kg/BW/d of protein but with each serving containing no more than 20g of protein split into approximately 5-6 portions throughout the day. This could be: 

• A portion with each meal = 3
• 2-3 protein snacks throughout the day and evening

NOTE: It is recommended that one of the protein servings to be consumed immediately after a strength training session because MPS is enhanced when protein consumed within the first 30 minutes post strength training. 

This could be a good time to have a protein shake because it is:

• Portable
• Easy to consume
• Easy to digest and absorb
• Contains an appropriate amount of protein per serving

Something to consider!

REMEMBER to choose protein foods containing the Branched Chain Amino Acids (BCAAs), especially Leucine, which is known to be the master trigger of the muscle building cascade.

Protein foods containing BCAAs include: 

• Meat, poultry, and fish
• Eggs
• Dairy products, such as milk and cheese
• Nuts and seeds
• Soy products, such as tofu and tempeh
• Legumes, including beans, peas, and lentils

(37:36)

ACTION POINT to consider putting into place:

An easy one is to ensure that you have a carbohydrate snack BEFORE you do any strength training…and be CONSISTENT in this. 

As runners it is easy to forget (or maybe not bother!) because you are used to getting up and running in the fasted state.

BUT this is not beneficial for strength training. So, remember to have that banana or whatever food choice best suits YOU!

(38:36)

KEY TAKEAWAYS

1) Strength training could support your overall running performance in several ways including:  

• Improving running Economy 
• Improving sprint speed
• Improving lean muscle mass

2) Both Carbohydrate AND Protein are important for supporting strength training:

• Carbohydrate for maintaining performance and energy recovery following a training session
• Protein for Muscle Protein Synthesis, muscle repair, remodelling etc

3) The recommended daily intake of CHO when completing strength training is no more than 4g/Kg/BW per day

4) The recommended daily intake of Protein when completing strength training (to build lean mass) is approx. 1.6g/Kg/BW/d

5) Remember to spread your protein and CHO intake throughout the day, ensuring you include complex carbohydrate food sources and approx. 20g protein per serving. Aim for 5-6 servings of protein throughout the day.

6) If completing your strength training first thing in the morning - have a quick release carbohydrate snack before you train to help maintain performance throughout your training.

Related Topics:

Protein Powders: Do Runners Need Them?

Muscle Mass to Power Your Running Performance

Stamina for Running Performance

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

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

if this is your first time your show and 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 us at [email protected]

Happy Running!

Aileen and Karen

www.runnershealthhub.com