Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.
We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.
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We come together in this final episode to say THANK YOU and GOODBYE to all our dedicated listeners.
Before we say farewell we wanted to remind you that She Runs Eats Performs Podcast will be hosted for another 12 months. Although we are not planning any new content after mid-October, we hope you'll take the opportunity to dip into our back catalogue whenever you need help with a particular topic.
We also have a number of podcast playlists organised into "topic' areas:
Alison’s question is about TIME RESTRICTED EATING and fitting that in with her half marathon training.
Alison, she is running her first half marathon next spring. She is an early morning runner and usually runs in the fasted state. Also she never eats before noon as she follows a time restricted eating plan where she only eats between noon and 8pm each day. She has been following this food plan approach for over 12 months and uses it to manage her weight. Alison knows she will have to make some adaptations for her training and for race day and is looking for some tips and advice.
(04:14)
An overview of approaches to training around Time Restricted Eating that Alison can consider are:
· Plan her long run training to take place during her eating window
· OR on her long run days change her eating pattern … maybe her eating window could still be 8 hours but earlier in the day or perhaps have a longer eating window. It would also be key to mirror the approximate timings for race day, by that we mean if the start time is early in race day, it would be good to practice fueling for training during a similar time frame.
(06:05)
Tips when practicing pre/during and post fueling and adapting to time restricted eating
If you’re not used to eating early in the day, it’ll take your digestive system a little bit of time to get used to a change in eating patterns, so start trialing with small quantities of food and build up gradually. Alison has several months to practice her nutritional changes, so as long as she makes a plan and practices that’ll help everything go smoothly.
Season Announcement 2023 (1)
Thursday, August 10, 2023 • Duration 01:40
Hello, we just wanted to let you know we are pausing episodes for a 2-week break, we did a Listeners survey recently and lots of you said you tend to miss episodes if you’re busy with work or holidays.
So what we’ve decided to do is to take a 2 week pause every 10-12 weeks which gives us and you a breathing space to catch up, but for the majority of the year we’ll continue with our weekly show every Thursday.
So Karen and I thought we could make a recommendation for you this week. Since we are mid-August we thought you may like to listen to Episode 59 FOOD For SUMMER RUNNING we shared that back in the summer of 2021.
We look at 4 delicious summer foods and talk about how the nutrients in those foods may support your health and running performance and we give our suggestions for a 1-day food plan. So if you’d like to get a little foodie inspiration for NEW POTATOES, TOMATOES, WATERMELON and Radishes this would be a great episode for you.
Many of you are regular listeners but you also like to dip into our back catalogue, we are really pleased to hear that as much of our content is evergreen and that it is there for you whenever you need it.
We’ll be back with a new episode on 24th August, but we’ll pop back next Thursday with another episode suggestion … until then have a great week and remember don’t let nutrition be the limiting factor in your running performance!
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TOPIC REVIEW: Fasting and Performance
Episode 81
Thursday, December 23, 2021 • Duration 33:56
TOPIC REVIEW......Fasting and Performance
As the end of the year is nigh, we decided to have a look through our back catalogue of Podcast episodes and discovered we have released over 90 episodes and have had over 21,000 downloads since we started Podcasting back in April 2020, which is very exciting and all thanks to you, our loyal followers.
We went on to explore which of the episodes has been most popular, and the all-time most popular one is: Episode 18 Intermittent Fasting and the Female Runner. We then decided to review it and give you any updates on the subject. So here we will:
Pull out key highlights from Ep18
Introduce some new information from recent studies
Give tips on including fasting in your daily/training life
Some of you may also find this information helpful in getting you “back on track” with your healthy eating routines following the indulgences of Christmas.
In the past 10-15 years we have become aware of FASTING as a way to promote good health, longevity and weight loss. There are so many different fasting approaches it can be difficult to know if FASTING would be health promoting for YOU as an individual and if it would help you as a runner. Here we summarise Episode 18 Intermittent Fasting and the Female Runner.
(07:40)
The Different Approaches to Intermittent Fasting
(10:07)
The Benefits of Intermittent Fasting
(11:34)
The Drawbacks of Intermittent Fasting
HWHR Nutritional Non-Negotiables
Episode 13
Thursday, December 16, 2021 • Duration 32:17
Nutritional Non-Negotiables
Do you ever find it difficult to get started with changing your food plan and making it stick? It’s a common experience! One of the ways we support our clients is to help them discover and establish their personal nutritional non-negotiables which helps lead them to success in achieving their health goals.
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.
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
(00:39)
What we mean by nutrition non-negotiables and why we feel that they're important
Nutrition non-negotiables are the things that you would never do i.e. totally non-negotiable. So, it’s a tool to help you implement key nutrition practices consistently all the time. Nutrition Non-negotiables are like the big rocks in our food plan. They must happen, because they underpin everything else that we do nutritionally to get the ultimate results that we desire.
FOCUS on Festive Foods
Episode 80
Thursday, December 9, 2021 • Duration 55:29
FOCUS ON ... Festive Foods
We are going to fast forward to Christmas Day and chat about ENJOYING a traditional Christmas meal, getting the BALANCE right knowing that we are getting lots of amazing as well as delicious nutrients.
During our last episode, E79 Running through Christmas we talked about some simple tips and practices to apply to your food and drink choices over the full festive period, and how to realistically plan and manage your exercise and running over the holiday period.
Today, we’ll talk about the wonderful seasonal foods which tend to be included as part of a traditional Christmas meal and showcase their nutritional value.
Today we’ll share with you our suggestions for:
1. A balanced Festive Plate
2. An 80:20 approach! A little of what you fancy!
3. Socialising (in a healthy way) with friends and family
Christmas is a celebration, so enjoying traditional festive foods is part of that celebration, so we personally think we all should embrace that. Many of the festive foods at this time of the year are full of nutritional value so we should embrace that too. Festive over-eating and the tendency to have extra large portions may lead to weight gain, feeling bloated and sluggish after we’ve eaten which may have a knock-on effect on our energy next day and on our next training run.
The easiest thing we can do is follow everyday plate balance at every mealtime – which is ¼ plate of protein, ¼ plate carbohydrates and ½ plate of non-root veggies. We think on Christmas Day portions may be a little bit bigger but it’s key to get all 3 elements on your plate in proportion.
Running Through Christmas
Episode 79
Thursday, December 2, 2021 • Duration 54:35
Running Through Christmas
Christmas is fast approaching and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun.
BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performance.
So, here we give some HINTS and TIPS on 3 key areas of health to help keep you running into and through Christmas.
We give hints and tips on:
Eating
Drinking
Running
Show Notes
(04:53)
Eating Through Christmas:
DID YOU KNOW……..
Over half of the increase in body weight during adulthood is thought to take place during the Christmas holiday period
The average weight gain during this period is between 0.5Kg-1Kg (1-2 pounds)
It would appear that weight gained at this time (for many but not all) is never fully lost
Small amount gained BUT when looking at it over 10yrs it is a weight gain of 5-10Kg
So, what are the principle reasons for weight gain at this time of year?
The answer to this question is fairly straightforward. It is generally linked to:
Reduced exercise
Increased availability of energy dense foods e.g. cake, mince pies, Christmas pudding and of course alcohol
Bigger food portions
More social occasions
Research surveys show that the underlying reasons for this include:
– it is thought that individuals may consume 6000Kcal on Christmas day alone, which is 3 x the recommended daily intake. This intake could be more like 4 x the recommended daily intake for some people for example: people trying to lose weight, older people, post menopausal women
SPOTLIGHT ON...........Probiotics for Performance
Episode 78
Thursday, November 25, 2021 • Duration 53:06
SPOTLIGHT ON....Probiotics for Performance
Are you aware that Probiotics, in the form of food and/or nutritional supplementation, may support your running performance?
It is well known that Probiotics have the ability to enhance general health through modulation of the immune system and maintaining intestinal barrier integrity as well as by limiting pathogen adhesion to host tissue BUT a lot less is known about
Probiotics potential to enhance exercise performance. Research in the area of Probiotic use as an ergogenic aid in sport and exercise performance is relatively new, but growing especially linked to athletes and their Gastrointestinal health and Immunity. BUT research is also looking at Probiotics linked to specific aspects of exercise and performance including recovery, physical fatigue, and body composition.
So here we:
Delve into the effects of Probiotics on athletic performance
Discuss the different types of Probiotics (Food and Supplements)
Give advice on choosing Probiotics
SHOW NOTES:
(03:50)
Understanding Probiotics and What They Are
In our digestive system (and other parts of the body, but primarily the digestive tract) reside many different microbes that are both helpful and potentially harmful. This is known as an individual’s Microbiome – each person’s microbiome being unique to them.
Most microbes (also known as microbiota) are symbiotic meaning both the human body and microbiota benefit. BUT some, in smaller numbers can be pathogenic (promoting disease).
In a healthy body, pathogenic and symbiotic microbiota coexist without problems. BUT if there is a disturbance in that balance—brought on for example by an infectious illness, a certain eating style/diet choice, or the prolonged use of antibiotics or other bacteria-destroying medications then DYSBIOSIS (imbalance of the microbiota) occurs, stopping these normal interactions.
FOOD FOR Autumn Running
Episode 77
Thursday, November 18, 2021 • Duration 34:05
FOOD FOR Autumn Running
The weather is changing and there are lots of lovely seasonal foods to add to your menu. There is an opportunity to change in your food plan when the autumn arrives.
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,
We like to add warmth to our food with spices, so thought that would be a lovely focus for today’s conversation …
We will focus on ginger, turmeric and cinnamon to give some lovely taste and aroma to meals as well as supporting us nutritionally in our running.
We will outline the nutritional properties of each and consider how they may be added as part of your meal plan with some menu ideas.
SHOW NOTES
(03:24)
GINGER
We tend to think of Ginger as a spice, but it’s actually classified as a herb, ginger is a thick tuberous rhizome which grow underground. If you buy ginger fresh, you’ll see the outer skin is rough and brown and when you cut into it the hard flesh is a pale yellow colour. Ginger comes in lots of different forms – the fresh root, dried powdered, stem ginger, crystalised ginger and picked ginger. You may also buy the fresh root chopped and frozen so it’s easy to use.
The active ingredients are gingerols and shogaols. Ginger is widely researched and has been found to have properties such as being antioxidant, anti-inflammatory, antimicrobial, and also has anti-cancer activities. It’s particularly well known for its effectiveness in relieving digestive distress and symptoms such as dizziness and nausea related to pregnancy and motion sickness. Gingerols also inhibit inflammatory cytokines and have been shown to alleviate pain and inflammation related to arthritis.
How can a runner use ginger to support their health?
Why do runners need Vitamin D?
Episode 76
Thursday, November 11, 2021 • Duration 56:19
Vitamin D is often described as the SUNSHINE VITAMIN as it’s produced when skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits – produces Vitamin D3.
You may get small amounts of Vitamin D from your diet – it’s thought about 10% of your requirement may come from food. Vitamin D3 form is available from foods e.g. oily fish, butter, eggs.
Vitamin D2 found in plant-based foods e.g. mushrooms, fortified soya milk and almond milk, however D2 needs to be converted to D3 by the body and Vitamin D3 converted to its active form (Calcitriol) by the liver and kidneys.
We’ll talk about:
Why an optimal Vitamin D status is important for runners
How do you test for Vitamin D and what is an optimal Vitamin D status?
Practical suggestions to help you optimise Vitamin D status.
SHOW NOTES
05:34)
Why is Vitamin D important for optimal health and especially for runners?
Vitamin D is important for everyone and especially for runners. Vitamin D has wide ranging functions across the whole body. Vitamin D Receptors (VDRs), which mediate the biological functions of Vitamin D are found across the body in the cells of most organs and tissues e.g. brain, heart, skin, intestines, pancreas, bone, kidneys, prostate and breast, which demonstrates just how widely Vitamin D is utilised.
· Runners need to protect their BONES – we want to retain a healthy bone mineral density and protect against fractures E.g. stress fractures or fractures as a result of accidents. Vitamin D has a key role to play in the absorption and utilisation of calcium for strong bones
· MUSCLE function is very important for runners – Vit D has a role in muscle repair and remodelling which will help protect against injury and support performance and recovery.
· To keep up with training schedules and competition throughout the year it’s important to minimise/prevent COLDS/FLU/UPPER RESPIRATORY TRACT INFECTIONS which are a common complaint of runners during the colder months. It’s thought that Vitamin D supports the immune system by inhibiting viral replication and microbial entry into lungs.
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Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)
Remember to build in post run recovery fueling
ALWAYS choose healthy food (no processed/junk food)
Follow PLATE balance (macronutrients – Protein/Carbohydrates/Fat and micronutrients – vitamins and minerals)
Have a timed routine for your meals/snacks within “eating window”
Listen to your body – respond and adapt! Don’t be too rigid with the eating window during training days. If you experience any negative effects on performance, energy levels, or overall well-being, you might need to adjust your approach.
Janine’s question is about avoiding “hitting the wall” on a marathon race.
Janine ran her first marathon back in 2018. Unfortunately, she didn’t finish the race as she “hit the wall”, it was a horrible experience and she’s always felt cheated that she didn’t achieve her dream running goal.
She is a determined lady and has recently retired and decided she is going to give it another go but this time wants to do everything she can to avoid that happening again including managing her nutrition....
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.
3)Find out if you are the right fit for our Healthy Woman Healthy Runner Programme.
(13:50)
FEMALE FACTORS
If fasting leads to a high requirement for Cortisol, that takes priority over making female sex hormones and the knock-on effect from this is disruption in sex hormonal balance possibly leading to: disrupted periods, fertility issues, low sex drive, peri and menopause symptoms and other hormonally driven health conditions.
Women appear to lose more weight and percentage body fat than men following fasting
Metabolism of the substrates of Protein/fat/CHO may differ between males and females and this could be influenced by the menstrual cycle and oral contraception.
(17:03)
Updates on Intermittent Fasting and Sports Performance
(24:09)
Tips on Including Intermittent Fasting in YOUR Daily Life and Training
(28:01)
KEY TAKEAWAYS
Fasting comes in various forms – it is about choosing then approach that fits best with your running training and lifestyle
There are strengths and pitfalls to adopting a Fasting approach to everyday life and running training so be sure to weigh these up before embarking on any Fasting style
Remember fasting may impact on sex hormone balance in some women leading to disrupted periods, fertility issues, low sex drive peri and menopause symptoms
Ensure you have your everyday healthy eating plan embedded before embarking on Fasting to help limit its effects on BSB
Finally, remember Fasting is not for everyone…it will depend on your training, your lifestyle, your current health and other factors
Are nutrition foundations, the same as nutritional non-negotiables?
Nutritional foundations are broadly what everyone should have in place at least 80% of the time and doing that will promote good health. The next step is to add sports nutrition on top of foundations to promote good running performance.
Nutritional non- negotiables are more personal to an individual. So, it's something that will contribute to an individual achieving their health goals, and something that they'll stand by no matter what, because they know it's so important to feeling better and performing optimally.
(02:35)
Are non-negotiables the same for everyone or different?
In our Healthy Woman Healthy Runners Programme, we explain the range of non- negotiables and how they may impact on midlife health, but there's always going to be a personalised element. So usually, what we do is help clients rank what would make the biggest difference to them, and then work with them to put new practices in place, so that they'll soon be living in a way which encompasses their personal non-negotiables.
(05:12)
Typical mid-life health goals and how some nutrition non-negotiables would support health
Based on the feedback we’ve had from clients and women in our face book group;
TYPICAL MID-LIFE HEALTH GOALS
· Being a healthy weight
· Having optimal muscle tone
· Good energy all day – no slumps or dips
· Minimising hot sweats/flushes
· Good quality sleep
There are certain physiological drivers which lead to gaining weight, losing muscle tone, experiencing low energy, peri and menopausal symptoms and poor sleep. These physiological drivers tend to be related to fluctuating female hormones during peri menopause and decreasing
(06:53)
Protein Choices for your Festive Plate
(15:21)
Carbohydrate Choices for your Festive Plate
(18:51)
Christmas Vegetables Choices for your Festive Plate
(23:19)
How do you have an 80:20 approach around food and drink at Christmas?
(38:52)
Socialising in a Healthy Way
(47:59)
KEY TAKEAWAYS
1. A traditional Christmas meal has all the ingredients for a healthy plate
· Turkey is lean and protein rich and supplies tryptophan an essential amino acid which is a precursor for serotonin and melatonin
· The main source of carbohydrates on the festive plate are root vegetables e.g. carrots, parsnips and potatoes. You may also consider beetroot, sweet potatoes and celeriac
· Our favourite traditional non root vegetables are brussels sprouts and spiced red cabbage
· Add seasonal ingredients such as chestnuts, walnuts, sage and cranberries to your recipes
2. Follow an EVERYDAY PLATE BALANCE of ¼ plate protein, ¼ plate carbohydrates, ½ plate non root vegetables for your Festive Meals unless you are following a moderate or hard training plan.
3. Set your personal boundaries around what/when and how much you choose to eat and drink over the festive period.
4. Plan when you will return to your food and running plan.
5. When choosing food and drinks – ask...
Over-consumption
Sedentary behaviour – people are more relaxed and more sociable leading to reduced physical activity
Sleep – some studies (but not all) have shown than individuals tend to sleep more during the winter – suggesting there is less physical activity being performed – both incidental and scheduled activity.
Greater variety of “Christmas only” energy dense foods - such as the mince pies and Christmas pudding we mentioned earlier…. because these foods are available for a limited period only, some people tend to over-indulge
Family/friend peer pressure to eat/drink - “because it is Christmas” – this is very common
BUT, it is important to note that this is a generalization; some people do not change their eating/exercise habits at all during this period, however they appear to be in the minority
(13:35)
Hints and Tips to keep your NUTRITION on track over the festive period:
Follow the 80:20 rule: eat healthy 80% of the time and indulge in something you enjoy 20% of the time. Now this could be observed on a daily basis, so having a small amount of a “Christmas food” that you like each day.
Manage portion size: remember plate balance – ¼ plate protein, ¼ plate CHO, ½ plate vegetables. This is a very simple but essential and effective way of helping manage weight gain over the Christmas period.
Make your own food – by making your own foods you can manage what ingredients you use. You can also adapt recipes and substitute certain ingredients for healthier option for example replacing white sugar with coconut sugar or honey
Remain Mindful when making food choices – often...
As a result, the body may become more susceptible to illness/disease, primarily immune related disorders as 70% of the immune system resides in the digestive tract.
Probiotics (which can be taken in the form of food or nutritional supplements) are micro-organisms that are widely considered to be health-promoting. Both the World health Organisation (WHO) and the International Olympic Committee (IOC) state: “Probiotics are live micro-organisms that when administered orally for several weeks can increase the numbers of beneficial bacteria in the gut. These have been associated with a range of potential benefits to gut health, as well as modulation of immune function”.
In the general population research into Probiotics has determined their ability to enhance health in many different ways including:
Modulation of the immune response
Maintenance of the intestinal barrier
Limiting pathogen adhesion to host tissue
Production of different metabolites such as vitamins, short-chain fatty acids (SCFAs), and other molecules that act as neurotransmitters involved in gut–brain axis communication and health
BUT the research into Probiotics and their effects on sports and exercise performance is much more limited.
(08:11)
What is the research saying about Probiotics for Exercise Performance?
Recent research has indicated that probiotic supplementation could promote specific improvements in exercise performance through various pathways in athletes and physically active individuals using targeted strains of probiotics. The research appears to be focusing on Probiotics in athletes in relation to Gut health and Immunity but also particular aspects of exercise and performance including:
Recovery
Physical fatigue
Body...
Many runners report feelings of nausea and loss of appetite after long endurance runs, so using ginger perhaps in hot water or tea may help recovery and allow the runner to enjoy their post run food earlier. Ginger affects the gastrointestinal tract and its interaction with the stomach and nausea centre of the brain by absorbing and neutralizing gastric hormones, toxins and acids. Ginger tea is often used to help alleciate nausea and promote appetite.
Foodie ideas for using GINGER
· For drinks – we’ve already mentioned ginger tea and a ginger hot water steeper
· A lot of runners make porridge or overnight oats – adding some powdered ginger will give you a lovely warming flavour
· Ginger is used a lot in Asian style dishes – one of our favourite recipes is salmon or tofu with a soy and ginger marinade – it’s work with chicken too
· You may add ginger to flapjacks and protein bars
· Ginger and Lemon Juice Shot
Safety note – ginger contains oxalates which may contribute to formation of kidney stones so if that is a concern for you may wish to consume ginger with caution.
(11:13)
TURMERIC
Turmeric is a well-known anti-inflammatory spice, it belongs to the same family as ginger and in its fresh form, is a root with a tough brown skin and a bright orange flesh, you may also buy it in dried powdered form.
Turmeric is often used in a curry. The active ingredient is curcumin. Using curcumin alongside peperine (from black pepper) will make it more bio available. Curcumin is fat soluble, so cooking it in some fat like coconut oil or olive oil will help its absorption by the body. It’s attracted a lot of attention as an...
· Vitamin D supports the CARDIOVASCULAR SYSTEM for heart structure and function – remember the heart is a large muscle!! Vitamin D promotes vasodilation – vital for blood flow and the delivery of extra oxygen and nutrients to the muscles during exercise.
(09:52)
Is there is any evidence to suggest that Vitamin D improves running performance?
· Low vitamin D status could negatively impact the health and training efficiency of athletes – for all the reasons we’ve mentioned earlier
· There doesn’t seem to be clear evidence to support maintaining Vitamin D level at “supranormal levels” i.e. >100–125 nmol/L, in order to achieve an improved athletic performance – it appears that optimal status of 75-100nmol/L is recommended for optimal health and good sporting performance
(11:45)
As runners spend a lot of time outdoors you’d imagine that their Vitamin D status would be good – is this the case?
Evidence suggests that trends in Vitamin D deficiency in global populations are similar in athletic populations. That’s because of the risk factors and barriers for a low Vitamin D status.
We know that optimal sun exposure is key for Vitamin D production so location and lifestyle will play a factor:
· Living in the Northern hemisphere – generally less sun exposure
