She Runs Eats Performs

We spotlight 2 questions from listeners, the first is looking for advice on returning to training following a back injury/prolapsed disc injury. The second covers how to alleviate tiredness, the athletes food plate and how to focus on being leaner.

 (03:23)

A background to Lesley’s question.

(05:32)

Aileen’s personal experience of disc injury and the treatment approach she took for recovery. 

(09:31)

Aileen’s personal experience of reintroducing exercise. 

(10:58)

The importance of consulting with a professional physical therapist and taking their advice over generic information on google!

(11:58)

Suggestions of some restorative exercise which may be considered under supervision of your professional physical therapist. 

(14:09)

Rebuilding stamina during training to be race ready.

(18:01)

Aileen’s nutritional approach to using an anti-0inflammatory food plan and therapeutic supplements. 

(19:40)

Pro inflammatory foods to eliminate or minimise during recovery.

(20:53)

Pro inflammatory cooking methods to eliminate or minimise during recovery.

(23:27)

Using anti-inflammatory food sources of omega 3 fatty acids

(25:17)

A reminder on adding in pre, during and post run fueling as your distances increase during training.

(29:56)

A background to Charlotte’s question.

 (31:03)

How to check if you are eating enough for all of your activities including running. 

(34:41)

Eating for blood sugar balance to promote even energy levels and avoid energy dips and slumps. 

(36:47)

Everyday foundational nutrition and planning your food to meet TDEE and training requirements.

(39:28)

Discussing two potential nutrient depletions which may contribute to low energy i.e. B12 and iron status.

(41:26)

Three considerations on eating to be lean:

·      Eating for energy balance

·      Using carbohydrates strategically

·      Optimising protein intake for mid life age phase

 (46:37)

Sources of BCAAs branch chain amino acids

(48:04)

Adjusting your exercise plan to include the advice from ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP). When we get to midlife it’s important to complement our run training with resistance training and exercise with promotes flexibility and balance.

 (51:37)

We're all individual, and that the recommendations we suggest today may not be suitable for everyone. So, if you do feel that you require a more personalised approach to your nutrition for, for your running and for any other health concerns that you have, please get in touch with us to discuss how we could work with you. You may book a free introductory call with us. We’d love to hear from you.

Related Topics:

•   Muscle Mass to Power Your Running Performance
•   Muscle Power in Midlife
•   Run Lean Run Fast
•   Protein Powders do Runners need them
• Eating Enough to Run

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 

Having a trip or fall is a runner’s nightmare! “How will this affect my training?” How can I get back to training quickly? Did you know nutrition could be your secret weapon? You can heal from inside out and make a speedy recovery with our Nutritional First Aid tips. You may pay the price later on for failing to pay attention to seemingly minor injuries. 

This episode is for you if you’ve ever had (or worried about having) a trip or fall on a run and had to nurse a wound for longer than you’d wish. We want you to get back to full running strength as soon as possible!

SHOW NOTES 

(02:22)

Aileen and Karen share their “gory” running accident stories.

(05:39)

With any injury early treatment is likely to save you time and pain in the longer-term. Getting help early and having a focused strategy for recovery will help towards enabling an early return to training. We focus on:

1.    Immediate action

2.    Nutrition to support wound healing

3.    Awareness around avoiding running accidents

(05:47)

The first steps to take following a running accident. How to check the extent of your injury. Tips on cleaning and dressing wounds and how you may support yourself nutritionally in the first week following an injury.

(16:37)

The four phases on wound healing and how to support inflammation.

(19:07)

The basics of nutrition for wound healing and is food-based nutrition enough or should we consider supplements?

(21:48)

What to include in your nutritional fist aid kit.

 (22:35)

Can the R.I.C.E (Rest, Ice, Compression and Elevation) approach help with wounds? 

(31:03)

A little more on the phases of wound healing.

(33:35)

The aim of a nutritional approach to healing a wound is to support management of inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.

(34:36)

Key Nutrients to consider include:

Protein-rich foods such as meat, fish, eggs, cheese, lentils, beans and pulses will provide amino acids to promote the repair of cells, tissue and skin.

Vitamin C helps the body make collagen and is essential to wound healing because it helps the body form new tissue

Omega 3 fats and turmeric help manage pain, limit excessive inflammation and help to speed up recovery

(38:53)

The use of topical creams and ointments later on in the healing process i.e. when the wound is dry my help to promote healing. Suggestions are arnica cream, zinc ointment and aloe vera lotion or gel.

(43:10)

Minimising the risks of running accidents – our tips. 

(49:00)

Footwear – considering how your running shoes may contribute to the risk of accidents and wearing the correct show for the terrain and the weather.

 (53:32)

Our suggested ACTION after today’s episode is to stock up on the key nutrients for your nutritional first aid kit - consider protein powders, turmeric, omega 3s, vitamin C, collagen and some of the topical creams and ointments like arnica, zinc, aloe vera. If you need help choosing products please email us at [email protected].

(55:37)

Key Takeaways

1.    If you have an accident when out running, please assess the extent of your injury before continuing on your run please check for:

a.   Swelling

b.   Pain

c.    Open wounds

d.   Is there a potential broken bone or stress fracture

e.    Is there a potential soft tissue injury

Get help if you need it – attending to any injury early will help you recover well and avoid niggling recurring issues.

2.    If your injury/wound is not serious, then the first step (when you’re home) is to clean and dress the wound.

3.    You may support the healing process focussing on managing inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.

4.    You should be able to heal naturally and quickly however if your immune system is compromised for any reason additional nutritional support may be required.

5.    Our favourite healing nutrients are optimal protein, turmeric and omega 3 fats to manage inflammation and pain along with Vitamin C and collagen to promote tissue and skin growth.

6.    Nutrition may be your secret weapon to heal quickly and get back to your run training as quickly as possible.

Related Topics:

Nutrition For Running Injury

Nutrition For Soft Tissue Injury

Running with Painkillers

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 

Can MCT OIL promote your running performance?

You may have read a great deal in the media and in magazines about how MCT oil as a supplement could enhance your running performance.

As a result, maybe you are considering using it to support YOUR training. If so, then this episode is for you.

We outline exactly what MCT oil is and WHY it is thought to support endurance exercise….BUT….does it?...continue listening to find out.

We will:

1. Outline WHY we are talking about Coconut derived MCT oil today
2. Explain WHAT MCT oil is and how it is thought to support a runner….or not!
3. Give TIPS on how to introduce it into YOUR meal and supplement plan…if indeed it would be appropriate for YOU

SHOW NOTES

(08:01)

Uncovering WHY we chose to speak about this subject. Runners, just like the general population, are often looking for the “magic bullet” to help improve their performance as well as their general health. But we know the magic bullet doesn’t exist…although food and nutrition is known to help support health and performance. 

BUT…could MCT oil support performance or not? This is the question we aim to answer from an evidence-based point of view beginning with some background information on MCTs and the evidence for their use in medical conditions including: liver dysfunction and malabsorption conditions including Coeliac and Crohn’s Disease. 

In the 1990s the world of Sports Nutrition then began to explore the use of MCT oil as an additional energy source to the well-established use of carbohydrates….and it continues to be researched today.  

(16:47)

Exploring WHAT Medium Chain Triglycerides (MCTs) are; in short, they are a form of saturated fats, which are generally synthesized from coconut oil and get their name from the length of their chemical structure. 

Moving on to delve into HOW MCT oil may support a runner, if indeed it can!! A review paper written in 2022 suggests that, at present, the evidence for its use as an ergogenic aid is limited and not substantiated sufficiently for a nutritionist or other qualified practitioner to be recommending it. 

This review paper and other research papers suggest some of MCT oil’s limitations may be due to its tendency to cause digestive symptoms when taken orally in amounts greater than 30g per serving. Some digestive symptoms are severe including” vomiting and diarrhoea mostly occurring during or following exercise.  

(28:03)

Discussing MCT oil and its potential to support a healthy body composition. This is an area of research that has had more positive outcomes. An appropriate or optimal body composition would certainly help enhance a runner’s performance, therefore MCT oil may indirectly improve running performance. MCTs are thought to help maage body composition due to their ability to: 

• Increase satiety at each meal
• Reduce food intake overall
• Be burned as heat (thermogenesis) therefore very little deposited as body fat

(38:41)

FEMALE FACTORS

There is very limited information, however an older study (2003), having obese women as participants, concluded that MCTs (when compared to Long Chain Triglycerides) had more significant positive effects on:

• Energy expenditure
• Body composition 
• Fat Oxidation (the use of fat as fuel) 

The same study also concluded that using MCTs instead of LCTs in a targeted energy balanced diet offered better protection from long-term weight gain and suggested this was due to MCTs effects on energy expenditure and fat-burning abilities. 

BUT…this is data from one paper only and it is quite an old paper, however more recent research does appear to support this theory.

(41:20)

Providing some TIPS on introducing MCT oil into a meal and supplement plan, if appropriate!! The most important piece of advice is to avoid MCT oil as a supplement if considering using it purely as an ergogenic aid. 

BUT, MCT oil could be beneficial for:

• Weight and body composition management and maintenance
• Immune support – due to its antimicrobial properties against viral, bacterial and fungal infections
• Balance of gut bacteria 

REMEMBER to seek professional support in making the decision whether to introduce MCT oil into a supplement plan

Some general TIPS when considering MCT oil as a supplement include:

1. Be mindful of the amount of MCT oil taken because amounts greater than 30 grammes as a serving could lead to digestive symptoms
2. Increase intake of MCT oil gradually until a personal tolerable level is established 
3. Consider beginning with five grammes per day for several days. If no symptoms experienced, increase by five grammes and again observe for symptoms over several days. Follow this rule until 30g per day or a personal tolerable level is reached, whichever comes first. If/when symptoms are experienced reduce the dosage by five grammes and this would then be the personal tolerable level
4. Don’t exceed 30g of MCT oil per day because research does not currently recognise this

(45:02)

Outlining some foods containing up to 65% MCTs including:

• Coconut oil/butter
• Fresh coconut
• Dairy products e.g. butter, yogurt, milk
• Palm oil, although its use is controversial 

(46:47)

ACTION POINT

If/when considering purchasing MCT oil always check its quality beforehand. For example:

• Check how the MCTs were extracted, were chemicals and solvents used?
• Check ingredients for fillers and other non-necessary ingredients
• Choose organic wherever possible
• Choose brands from reputable suppliers. For example: Jarrow Formulas and Nutiva

(49:23)

KEY TAKEAWAYS

1) MCTs (or Medium Chain Triglycerides) are a form of saturated fatty acids and are generally synthesised from coconut oil 

2) Since the 1950s they have been researched for their nutritional properties to support general health. And since the 1990s there has been a focus on their potential as an ergogenic aid in sport principally as an additional energy source to glycogen

3) There is a great deal of hype around using MCT oil as an ergogenic aid BUT the science behind the hype is currently limited

4) There is more substantiated research into its potential to support general health including:

• Heart health
• Weight management/body composition
• Immune health

And a potential positive by product of supporting these areas of health could be improvement in running performance

5) MCT oil is 100% MCTs, however Coconut oil contains 62%-65% MCTs, and remember smaller amounts can be found in dairy-based foods including: butter, milk, and yogurt 

6) Finally….If you are considering purchasing MCT oil remember to check the quality of the product you purchase…choose organic wherever possible and check the labels for additional and unnecessary ingredients

RELATED TOPICS

Food For Gut Healing

Ketogenic Diet and Exercise Performance

Understanding Body Composition

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 

Resolving Runners Post Covid Fatigue

Today’s episode digs into why some runners struggle to return to pre covid form

For many runners, getting back to running post COVID involves taking time for rest and recovery, and gradually increasing their training plan over a few weeks.

Unfortunately for others, they continue to suffer with longer-term fatigue which impacts on their day-today-life as well as ability to run.

It can feel so frustrating when good foundational nutrition and rest just doesn’t seem enough to bounce back from Covid.

In this episode we explore potential root causes of your fatigue and how a functional nutrition approach may reveal underlying imbalances.

We’ll give you direction on a nutritional approach to help you restore energy levels so you can enjoy your running again.

If you are a runner who has never returned to your pre Covid form due to fatigue and exhaustion, this episode is for you.

We are going to consider:

1.    Mitochondrial injury and how this contributes to post covid fatigue

2.    The Aim of a Functional Nutritional programme to support post covid fatigue

3.    Protecting against seasonal infections

SHOW NOTES

(02:39)

 Aileen’s personal experience of post covid fatigue and the effect on her running and how covid is impacting on nutrition clinic clients

 (06:59)

Why resolving post covid fatigue is important for everyone but especially runners and how the health of your mitochondria is key to recovery.

 (12:01)

A look at how sub optimal mitochondrial health may be affecting your energy production capacity and ongoing fatigue. Plus, how the cell danger response phases are potentially compromised in recovery.

(17:30)

The aim of a nutritional programme would be to provide nutrients to:

·      Restore mitochondrial health e.g inflammatory status and oxidative stress and supplying building blocks of nutrients for cell repair and proliferation

·      Restore the phases of Cell Danger Response so they work optimally and

·      Provide optimal amounts of specific nutrients to fuel the kreb/citric acid cycle to enable energy production 

(20:39)

Functional Screening tests may involve:

Amino Acid Profile, we need optimal amino acids to effectively repair and replace cells. Assessing amino acid profile enables identification of which amino acids are depleted and we are able to suggest foods and supplements to move them to an optimal level.

Nutrient Status relating to the Krebs Cycle/Citric Acid Cycle (the process our bodies use to make energy). If required, we may add key nutrients which will support energy production and optimizing the CDR response. Three nutrients which may be considered are:

·      Carnitine

·      Creatine

·      CoQ10

Fatty Acid Profile, having optimal levels of fatty acids is important for both cell health and function as well as for anti-inflammatory actions. We highlight the role of SPMs (specialised pro resolving mediators). These SPMS support inflammation resolution by limiting the extent and duration of the acute

 (27:21)

How a personalised nutrition approach may help you get to the root cause of your fatigue and enable a targeted nutrition plan to be designed for you.

(30:14)

We share our reminder tips on how we can all support our immune system to protect against seasonal infections.

(33:22)

Aileen’s favourite supplements to help protect against seasonal infections.

(35:38)

Our FOOD FIRST TIP to protect against seasonal infections is to focus on eating a rainbow of vegetables and fruit both for immune health and good digestive health. We suggest eating -7-9 portions per day and having as wide a variety as possible over the week.

 (39:05)

 Key Take Aways

1.    Some runners struggle to get back to pre-covid fitness and run training due to long covid symptoms of fatigue. Mitochondrial injury may be an underlying reason for this which compromises their ability to produce energy.

2.    Some people are naturally able to recover and restore mitochondrial function, but others get in a STUCK position where their mitochondria are not naturally repairing, and this will contribute to fatigue.

3.    The aim of a nutritional programme would be to provide nutrients to restore mitochondrial health and provide optimal nutrients to fuel the mitochondria

4.    A functional nutrition practitioner may suggest functional screening tests to assess your amino acid profile, fatty acid profile and nutritional requirements to fuel the citric acid cycle.

5.    Nutrients to consider, would be CoQ10, Carnitine, Creatine, Omega 3 with SPMs and Antioxidants such as Alpha Lipoic Acid and Glutathione – we’d always suggest you consult with your nutritional or medical practitioner before taking any supplements.

6.    Finally remember to protect your immune system against seasonal infections with Vitamin D, Saccromyces Boullardii, Zinc, selenium, beta glucans and Vitamin C and eat a rainbow of vegetables and fruit every week.

Related Topics:

Endurance Running and Immune System

Listeners Nutrition Clinic 2

Why 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]

Happy Running!

Aileen and Karen

www.runnershealthhub.com 

Food Apps for Runners - A Review

Do you use a food App to log and track your food intake for your run training? Or maybe you have been thinking of introducing one to help monitor your macro intake for body composition or muscle development or just to ensure you are eating enough for your run training. 

There are so many Food Apps on the market these days that it can be difficult decide which one to use or, indeed, if you need to use one at all!! To help you make the correct decision we:

1. Introduce THREE Food Apps: MFP, NOOM, ATE and give an outline of the service they provide
2. Focus on how Food Apps could be SUPPORTIVE to health and running 
3. Discuss some potential DRAWBACKS to Food Apps

SHOW NOTES 

(01:39)

An introduction to the Food Apps Karen and Aileen use and what role these Apps play in supporting their nutrition and run training 

(06:34)

Introducing and reviewing My Fitness Pal (MFP) and giving an outline of the services it gives its users including: 

• It advertises as a weight loss tool
• It is a worldwide App therefore its food database is enormous
• It can track both food intake and daily exercise
• It can sync with other Apps. For example Garmin, Strava

(15:00)

Moving on to focus on NOOM and the services it provides to consumers including:

• It advertises as a tool to support behavioural change and mindful eating to help people manage certain health conditions they may be experiencing including; stress, anxiety, diabetes
• They have a programme-based approach, the programmes being 16 weeks in length
• They have psychologists and coaches on hand to answer any customer questions
• They provide daily short lessons on nutrition, habits and overcoming obstacles

(22:05)

Discussing the ATE App and its approach to logging daily food intake. The services it provides to customers include:

• A photographic approach to logging food intake – making it very simple to use
• Encouraging individuals to reflect on the emotion around the foods they eat – the WHAT and WHY of food choices and how it made them feel
• It encourages mindful; eating 
• It collates the photos into a graphic, which can be easily shared with friends or on social media 

(28:54)

Delving into the reasons why a runner may utilise a food app to support their health and running. The reasons for a runner using one of these apps will depend on their individual health and running goals but may include:

• To manage portion size for optimal body composition
• To manage the distribution of macronutrients (protein, carbohydrate and fat) for energy and muscle development and repair
• To ensure they are eating enough for their daily training
• To monitor progress towards a health or running performance goal

(45:25)

Considering some of the potential drawbacks to using a Food App to log daily food intake including:

• It is time consuming and can detract from the love and joy of preparing and eating food
• Some of the apps can be confusing to set up and difficult to use
• It could be easy to over or under eat for health, training and performance
• The pop up adverts on FREE apps are very irritating 
• Some apps can incur glitches resulting in data not being logged
• It could lead to addictive behaviour

(58:12)

KEY TAKEAWAYS

1) There is a plethora of Food Apps on the market all advertising that they can help you reach your weight, health and/or training goals…BUT which one is right for you? Are any of them the correct approach for your health and training goals?  A question to ask yourself and reflect upon before introducing one into your routine

2) When choosing one, make sure you KNOW what you want it to do for you For example: are you looking at body composition only? Are you wanting to eat more mindfully to support physical and emotional health? Are you willing to pay for the services?

3) Compare different Apps before making a choice – carry out a review just as we have done today to help you make the correct decision

4) They can be a great tool to monitor progress when working towards a personal goal – be it in your approach to eating or your sports performance. They can help keep you motivated and inspired to reach that goal

5) BUT…they could have drawbacks too including: 

• They may be time consuming
• They are not gold standard trackers so data may be inaccurate
• They may have glitches and may be difficult to use
• They may detract from your love of food and eating
• They may not provide you with the results you are looking for

6) Finally, remember, Food APPS may not be useful or appropriate for some people and we don’t recommend them for anyone who may suffer from, or has suffered in the past from, any form of disordered eating or an eating disorder. We recommend you seek medical support and liaise with a professional regarding your health and wellbeing

RELATED TOPICS

Understanding Body Composition

Eating Enough to Run

Run Lean Run Fast

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 

Phytoestrogens for Midlife

Phytoestrogens are compounds found in plant foods which have effects in the human body similar to that of body’s natural oestrogen. They are described as oestrogen mimickers and modulators;

Mimickers because they have a similar chemical structure to the oestrogen that our bodies produce naturally, and modulators because they may support increasing or decreasing oestrogen levels in the body by either activating or blocking oestrogen receptor sites.

Including phytoestrogens as part of our diet and a multi-factorial approach may help manage and minimise the typical symptoms women experience during the menopause transition and post- menopausal years e.g. hot flushes, night sweats, muscle aches and pains, dry/itchy skin, changes in libido, vaginal dryness, mind fog, mood swings, poor sleep.

Here we showcase their nutritional properties and share some ideas on how you may add these foods to your everyday food plan to support your female sex hormonal balance.

We........

• Outline what phytoestrogens are and why are they important in midlife
• Discuss the different families of phytoestrogens
• Give you some ideas of how you may easily add phytoestrogens into your food plan
• Share a one-day-food plan full of phytoestrogenic foods

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

(03:13)

What are phytoestrogens and how they could help us biologically. 

(05:25)

The role of oestrogen receptors 

(07:49)

Why including phytoestrogen foods in our diets may be supportive of women in midlife and including these foods as part of a multifactorial approach to managing menopausal symptoms.

(11:09)

Different types of phytoestrogens and whether isoflavones in the form of soy are health promoting or indeed contributors to health risks.

ISOFLAVONES – foods high in isoflavones are soybeans and legumes e.g. lentils, beans, peas. Soybean products include tofu, tempeh, edamame beans, soy milk/yogurt.

LIGNANS - foods high in lignans are flaxseed, sesame, pumpkin, sunflowers seeds, berries, tea, coffee, also other foods to consider are whole grains – rye/oats/barley

COUMESTANS foods containing coumestans are nuts, green veggies like spinach and cabbage, alfalfa sprouts and other plant sprouts

STILBENES – the most well-known stilbene is resveratrol found in grapes and peanuts

 (17:00)

Tips on using soy as part of an everyday food plan taking into account health concerns.

 (19:19)

Food sources of lignans and easy ways to add flaxseed to your food plan.

(21:55)

Using freshly ground flaxseed and keeping it fresh for therapeutic value.

(25:27)

Food sources of coumestans and stilbenes.

(26:37)

How to easily add phytoestrogens into your food plan.

·      Hummus –chickpeas and tahini will provide isoflavones. Add hummus as a condiment to lots of meals – it goes well with eggs, add a dollop into a bowl of soup, have it on a cracker or oatcake and with vegetable crudities 

·      Ground Flaxseed –add to yoghurt, porridge, smoothies, juices or as an ingredient to homemade crackers/flapjacks/bounce balls

·      Berries – frozen or fresh berries are a great addition to breakfasts or as a snack with yoghurt or in a smoothie

·      Nuts and seeds are an easy one – add a tablespoon of seeds every day on salads or veggies or soup or breakfast yoghurt or porridge. It’s an easy every day way to add lignans to your meal plan.

(28:52)

Our favourite ways to use soy in main meal recipes.

(32:46)

Our ideas for a 1-day Phytoestrogen rich menu plan.

(37:10)

ONE KEY ACTION POINT is to ADD a portion of ground flaxseed to your food plan every day!

Foods for Hormonal Balance

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'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 

Reaching A Performance Plateau

The Performance Plateau….have you ever reached it? Do you know what it is?

This phenomenon is commonly defined as a plateau in sports performance occurring when the body begins to adjust and adapt to the demands of the exercise being performed, therefore the athlete sees very little or no benefit from their training.

To further our understanding of this subject this episode will:

1. Outline what exactly it is and why it may occur
2. Focus on food and nutrition as one approach to help overcome the Performance Plateau. Then we will focus on
3. Give some food and nutrition ideas, as well as some training ideas to put in place to help you overcome, or prevent you experiencing a Performance Plateau

SHOW NOTES:

(04:01)

Defining the Performance Plateau Effect which, in science, is thought to evolve from the muscle-nerve-axis-associated performance and various cardiorespiratory parameters including VO2 Max but commonly recognised as when the body adjusts to the exercise being completed therefore the athlete no longer sees any performance benefits from their training.  

Moving on to explain WHY it is thought to occur and debating whether it should be seen as a positive or developmental stage of training.

(11:39)

Discussing some signs and symptoms that could suggest a performance plateau has been reached including:

• Running performance has stalled
• Body composition is not changing 
• Training feels easy
• Overuse and/or repetitive strain injury is an issue

Outlining some potential risk factors for the performance plateau occurring such as:

• Diet and nutrition
• Age
• Gender
• Genetics
• Overtraining

(15:10)

FEMALE FACTORS:

There is a known gender specific difference in the VO2 Max plateau with females having an earlier plateau than men. (Remember, VO2 Max is the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise). 

VO2 Max forms part of the cardiorespiratory system associated with a performance plateau. So, it would appear that women may reach a performance plateau earlier than men as a result of reaching a VO2 Max plateau sooner than men 

NOTE: This information also highlights the fact that at some point EVERY athlete would potentially reach a performance plateau that they cannot overcome because it is dictated by maximum physiological capacity.  

(18:55)

Delving into aspects of diet and nutrition that may contribute to the development of or help prevent the performance plateau effect occurring with a more detailed Focus on Nutrition Periodisation using the micro, meso, macro cycle concept:

Micro-cycle - This phase focuses on the changes in training and nutrition that occur in approximately one week.

Meso-cycle - This phase is seen as a small collection of micro-cycles that represent similar training or nutritional goals.

Macro-cycle - This phase is based around a much larger training block, encompassing anything from 3 to 6 months depending on the type of event the training is for. Or, this phase could be introduced during ‘out of race’ season. 

(29:20)

Looking at specific nutrients and how they may help prevent a runner reaching a performance plateau. Carbohydrate– known to be a limiting factor in sports performance, therefore could influence the development of the performance plateau effect if inadequate amounts consumed 

Protein – Running, especially endurance running is known to lead to catabolic effects on muscle therefore adequate protein is required to maintain muscle mass, thus reduce the risk of the performance plateau developing  

(44:37)

Considering how to put some of these food and nutrition ideas into place to help reduce the risk of a performance plateau occurring including:

• Reflect on your answers to the following questions: WHAT are you eating
• HOW much are you eating?
• Is it serving your training and performance goals?
• Ensure your diet is varied, try to avoid REPETITIVE eating
• Aim to increase protein intake on days when completing intense or skill-based training
• Remember to increase food portion sizes as your training increases
• Think about periodizing your nutrition around your training schedule and race calendar
• Maintain the FOOD-FIRST approach to macronutrients (carbohydrate and protein) wherever possible 

(52:43)

Giving a few ideas for training that may help you avoid the performance plateau effect:

• Gradually but regularly increase training volume
• Include variety of training. For example; steady state, hill drills, tempo running
• Introduce resistance/strength training cycles of approximately three to four weeks 

(56:25)

ACTION POINT to consider putting in place:

Reflect on what you eat:

It is repetitive?

Is it enough?

Are your food choices correct for the type of training you are doing?

Once you have reflected on these questions, consider what changes you need to make to support ongoing running performance. 

(57:34)

KEY TAKEAWAYS

1) A performance plateau is thought to occur when the body begins to adjust to the demands of the exercise performed therefore the individual does not see much, if any, benefit from it

2) Remember a performance plateau should not necessarily be seen as a negative state. It is actually a sign that you have made some progress. BUT it suggests that you are now ready to take the next step and increase training to help increase performance. 

3)There are several signs and symptoms that may suggest you have reached a performance plateau including: 

• Running performance has stalled 
• Training feels easy 
• You are no longer achieving body composition goals e.g increased muscle mass and reduced fat mass

4) Remember that WHAT you eat, HOW much you eat and WHEN you eat it (linked to the training you are completing) may help prevent OR be a risk factor in you reaching a performance plateau

5) In order to help prevent a performance plateau, training and nutrition need to be addressed in tandem. Focussing on one only may have limited effects

6)Remember the FOOD FIRST approach to your nutrition. Wherever possible choose whole foods rather than depending on commercial bars, gels and isolated nutrient supplements

7) If you require a whole food-based protein powder to support your performance then try Purition. This is the brand we recommend in this episode and you can find more information on our website: www.runnershealthhub.com

RELATED TOPICS

Nutrition Periodisation for Runners

Time Restricted Eating and Running Performance

Nutrient Timing For 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 

A FOCUS ON COLLAGEN

We are talking about Collagen today. Collagen comes from the Greek word kala spelt with a K, which means glue, and collagens strong fibres, tend to work like glue to hold things together in the body. So, holding muscle, bone tendon, ligaments, organs under skin all together!  Collagen is a popular supplement for promoting skin and connective tissue health, today we are:

·      Explaining why we’ve chosen to talk about COLLAGEN today and why it’s potentially supportive for a runner

·      Discussing what is COLLAGEN and what nutrients are required for collagen synthesis

·      Giving our insights into using Collagen as a supplement to support endurance running 

SHOW NOTES

(05:32)

What collagen is, why it is so important and what role it plays in the body – important for everyones health but especially for endurance runners to consider.

(12:06)

What contributes to a depletion in collagen status:

·      General ageing from our 20’s onwards

·      Menopause

·      High sugar diet

·      Smoking

·      Sunlight

(17:37)

The nutrients required by the body to make collagen and how you may optimize your food plan to include these vital nutritional building blocks.

 (19:03)

Our thoughts on whether diet alone can help with nutrient status for collagen production.

 (20:33)

Our suggestions on how you may optimize your food plan to include amino acids, glycine and proline alongside Vitamin C, Zinc and Copper plus tips on making or buying a bone broth. Our favourite bonth broths are from:

MINDFUL CHEF

COOME FARM ORGANIC

TAKE STOCK FOODS

PIPERS FARM

(23:02)

What may a vegetarian or vegan add to their food plan to optimise collagen production.

(25:52)

Aileen’s favourite Marine Collagen supplement – Your Zooki Collagen and a vegan alternative Feel Pro Collagen check end of show notes for discount codes.

31:56)

Reading supplement collagen labels and understanding about what you may be buying. 

(34:46)

A relatively new development in collagen supplement are Specific Collagen Peptides – what are they and how do they work

 (37:53)

 A quick review of:

The study on young, physically active individuals demonstrated that the daily intake of 5 g of collagen peptides led to a statistically significant reduction in activity-related knee joint pain after a 12-week treatment compared with placebo.

The improvement on joint discomfort was also accompanied by a statistically significantly reduced need for additional therapies such as physiotherapy or ice packs.

Overall, the study confirmed the efficacy of collagen peptide intake on activity-related knee joint discomfort making it a potentially interesting option for the treatment of joint pain induced by physical stress.

(40:51)

A quick review of:

Initially 131 women had taken part in a study looking at the effects of specific collagen peptides on bone mineral density (BMD) in subjects with osteoporosis or osteopenia. Collagen peptides are thought to improve calcium retention and directly influence bone metabolism by releasing growth hormones and regulating the osteoblast function.

The purpose of this follow-up was to determine the longer-term effects of the same specific bioactive collagen peptides after a total intervention time of 4 years. The follow up involved 13 women. In the follow-up, a daily intake of 5 g of specific collagen peptides showed a progressive increase in BMD, indicating an increased anabolic bone metabolism in postmenopausal women after a total of 4 years

(44:03)

Key Take Aways

1.    Type 1 Collagen makes up 70-80% of ligaments, tendons, joints and muscles and 90% of bones, skin and hair.

2.    Collagen is made naturally by the body – its key building blocks are amino acids- Glycine, Proline and one other available amino acid plus Vitamin C, Copper and Zinc – so it’s key to  optimise your food plan to include these vital nutrients.

3.    Collagen is important for the health of connective tissue, bones and gut health.

4.    As we age there is a natural decline in our ability to produce collagen and during the menopause transition, we may lose collagen alongside bone loss.

5.    Also, a high sugar diet, smoking and excessive sunlight may contribute to a lower collagen status.

6.    Read supplement labels and websites to check you are getting the best source of collagen.

7.    Specific bioactive collagen peptides are the newest collagen supplements which are designed to target specific parts of the body. WATCH this space we’ll share more in future episodes.

8.    Use our special discount code RUNNERSHEALTHHUB20 when purchasing Your Zooki Collagen or if you prefer a vegan alternative Feel Pro Collagen use code Partner20 at WeAreFeel for 20% off your first months subscription.

Related Topics:

Bone Health For Runners Part 1

Bone Health For Runners Part 2

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.

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 

The why, what and how an endurance runner may benefit from using turmeric as a food ingredient and supplement.

Turmeric is a well-known nutrient and it’s also very well researched … nearly 1600 studies listed on PubMed in the last 5 years. With regards to how it may be helpful for runners … well it’s because of the anti-inflammatory actions of turmeric. In this episode we:

·      Explain why it’s potentially supportive for a runner

·      Discuss the difference between turmeric and curcumin

·      Give insights into using turmeric as a supplement to support endurance running

(03:10)

What is Turmeric, its anti-inflammatory properties and why should endurance runners be concerned about managing inflammation and oxidative stress.

 Key aspects of turmeric supplementation support for runners:

·      Recovery after exercise and prevention of DOMS -delayed onset muscle soreness.

·      Use as an alternative to over the counter pain relief medication e.g. ibuprofen. In E53 Painkillers for Running - we discussed turmeric as a natural alternative to painkillers due to its anti-inflammatory properties.

·      Turmeric may help reduce joint pain – for some runners consistently road running day in and out may lead to joint pain.

·      Turmeric may be used as an anti-inflammatory aid to help recovery from injury.

·      Turmeric is known to support exercise-induced muscle damage, which can occur following hill training, especially downhill exercise, we focus on this in E72 Eating for Hill Drills.

(08:13)

What is the difference between turmeric and curcumin.

(10:12)

How to maximise the bioavailability of turmeric so you receive maximum therapeutic value.

(12:43)

Ideas on how to include turmeric in your runners food plan:

• Blend it into a to smoothie
• Add to porridge
• Great in curries e.g. sweet potato and lentil curry
• In soups e.g. Caulifower and turmeric soup
• Add to dips
• Add it to scrambled eggs or tofu
• Spice up a homemade hummus
• Roasted vegetables
• Make turmeric tea – in a similar way to the ginger tea
• Enjoy a Turmeric latte 

(14:12)

A simple recipe for Golden Turmeric Latte.

300ml of almond milk blended with ¼ teaspoon of powdered turmeric, ½ teaspoon of ground ginger and cinnamon with ½ teaspoon of vanilla extract and a pinch of black pepper.  You may drink it cold or warm it gently.

(15:59)

Our favourite turmeric supplement is Your Zooki Turmeric.

 What do we like about it?

·      1 sachet contains 750mg of curcumin (the active part of turmeric) which is a therapeutic dose in one sachet – often when you buy turmeric in capsule or tablet form you’d need to take several capsules per day to reach that amount. 

·      As with all of Zooki products the nutrient is wrapped in a lipo-shield which forms a protective barrier around the curcumin which helps deliver the nutrient through your digestive system so you get maximum benefit from the supplement

·      It’s tasty and convenient – I consume mine straight form sachet – some of my clients add to water or as an ingredient in smoothies, yoghurt or fruit. The sachets are also easy to pack when you’re travelling

·      I sachet a day is great as a foundational supplement. I sometimes increase the number of sachets if I’m recovering from an injury or illness – however do take professional advice if considering this.

If you’d like to give YOUR ZOOKI a try use our special discount code – RUNNERSHEALTHHUB20

When added at checkout, this discount code will provide you and your friends and family with 20% off the entire Zooki range, including bundles and subscriptions.

To find YOUR ZOOKI All you need to do is visit our website:

https://runnershealthhub.com/our-favourite-supplement-brands/

(22:12)

We discuss:

The Effects of Curcumin Supplementation on Muscle Damage, Oxidative Stress, and Inflammatory Markers in Healthy Females with Moderate Physical Activity: A Randomized, Double‐Blind, Placebo‐Controlled Clinical Trial

(25:02)

We discuss:

Modulation of Exercise-Induced Muscle Damage, Inflammation, and Oxidative Markers by Curcumin Supplementation in a Physically Active Population: A Systematic Review

(28:35)

The risks involved with taking turmeric or curcumin when taking certain medications

If you’re taking other medications, it’s a good idea to talk to your doctor or nutritional therapist before adding turmeric to make sure it doesn’t interact with your medication. 

Here are a few things to consider when taking turmeric:

·      Turmeric is considered a uterine stimulant, so it should be avoided during pregnancy.

·      Turmeric may thin your blood, so avoid it if you are taking blood thinning medication or you’re planning to undergo a surgical procedure.

·      Turmeric may also interact with some anti-depressant medication so before you take it please ask your doctor, pharmacist or nutritional therapist for advice

·      In some people, turmeric may cause an upset stomach, so don’t add this to your supplement plan right before race day. If you experience digestive upset, cut back on the dose or leave it out altogether. We always say don’t try anything new on race day!

(31:28)

Key Takeaways

1.    The key active nutrient in TURMERIC is curcumin.

2.    Bioavailability of curcumin may be enhanced with the addition of peperine and fat to aid absorption.

3.    Runners may consider using turmeric as anti-inflammatory support for exercise-induced muscle damage, for example after hill drills or as a natural alternative to painkillers.

4.    The minimum optimal dose to achieve a positive impact would be recommended doses between 150 and 1500 mg/day.

5.    If you are taking medication please check with your medical practitioner, pharmacist or nutritional therapist before taking turmeric supplements.

6.    Use our special discount code RUNNERSHEALTHHUB20 when purchasing Your Zooki Turmeric Supplement Sachets. When added at checkout, this discount code will provide you and your friends and family with 20% off the entire Zooki range, including bundles and subscriptions.To find YOUR ZOOKI All you need to do is visit our website:https://runnershealthhub.com/our-favourite-supplement-brands/

Related Topics:

E53 Painkillers for Running

E72 Eating for Hill Drills

E77 Autumn Food for Running

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell 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 

Autumn Soups for Runners

As the weather changes there are lots of lovely seasonal foods to add to your menu. It’s an ideal time to make warming soups, casseroles, and warm salads.

The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries. Our episode will focus on:

·      How adding SOUPS into your food plan may support you as a runner.

·      How to make an EASY SOUP– share all our practical tips.

·      Give some ideas for therapeutic soups using seasonal autumn vegetables to support health and running performance

SHOW NOTES 

(05:15)

How a healthy bowl of soup may combine a balance of macro and micronutrients for good health and for pre and post fuelling plus an overview of how this may be beneficial to a runner.

(09:27)

Practical TIPS on how to make a tasty homemade soup using simple ingredients. We talk about making a POTLUCK soup using leftovers and also how recipes may be helpful.

(13:29)

Making a soup using everyday kitchen equipment plus the timesaving equipment of a blender and food processor – not essential but great if you have them. 

(19:31)

Some freezer and storage tips for soups.

(22:22)

Our favourite prepared for you soups

(24:59)

Cauliflower, Kale and Cannellini Bean Soup

Cauliflower and Kale are very supportive of female hormone balance - because they contain glucosinolates which are converted to indole-3-carbinol, which has a potent hormone regulatory effect. The liver plays a key role in the production and clearing of hormones from the body - Indole-3-carbinol supports the liver detoxification processes through stimulating enzymes required to remove hormones (and other toxins) from the body.

This recipe also includes TURMERIC. Runners may consider using turmeric as anti-inflammatory support for exercise-induced muscle damage, for example after hill drills or as a natural alternative to painkillers.

Cannellini Beans are a great source of protein (1 cup contains 15g protein) and they are high in fibre. Also, they contain a range of vitamins, minerals and isoflavones – supportive of balancing female hormones.

(28:40)

Beetroot Apple and Coconut Soup

Nutritional Properties of Beetroot – contain nitrates which help promote blood flow and they have been shown to help dilate blood vessels. Nitrate helps to enable an increase and efficient flow of oxygen through the blood vessels, which clearly is going to provide us with more energy and for our running. Beet greens are also nutrient dense providing calcium, iron and vitamin C. This would be a good soup to have 2 hours before a training run.

(32:53)

Mushroom and Chestnut Soup

Use prepared vacuum-packed chestnuts which are available all year round, Chestnuts are a rich source of carbohydrate, vitamin C, folate and have lots of trace vitamins and minerals too, and contain some protein 2.4g/100g. Mushrooms are one of the few food sources of vitamin D and they contain betaglucans which are great immunomodulators so important to protect against infections of any kind. 

(36:05)

Our FREE Top 10 Soups for Runners Guide. Find out how to download your copy.

(37:35)

Key Takeaways 

1.    Soups may be a good addition to a runner’s food plan so long as they are

• Nutrient dense and made of natural ingredients
• Have a balance of Macro and Micronutrients in line with plate balance concepts or your training strategy

2.    Making a Soup can be a time saver if prepared in advance and may be used as a meal replacement, addition to a meal or as a snack – remember to consider the energy (calorific value of a soup) within your overall energy requirements

3.    Be prepared – all you need is a pan and perhaps a blender and some everyday ingredients in your store cupboard and freezer. 

4.    Soups are great to take to work or travel with if you prepare in advance.

 5.    Experiment with recipes and create your own favourite GO TO SOUP recipes and taste test and adjust to get it right for you.

6.    SOUPS can be designed for pre and post fuelling, for meal replacements and to support recovery from injury and remember to download our Free TOP 10 Soup Recipes for Runners

Related Topics:

Food For Autumn Running

Beetroot For Running Performance

Endurance Running and Immune System

Disclaimer:

The suggestions we make during this episode are for guidance and

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

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell 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