Cook Eat Run

Charlie Watson
  • 4.8 (97)
  • HEALTH & FITNESS
  • MONTHLY
Cook Eat Run

Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner. I believe that nutrition shouldn't be complicated, this podcast brings you evidence based nutrition advice specifically for runners. Everything you wanted to know but weren't sure who to ask. Plus everyday runners achieving amazing things, from couch-to-5K through to multi-stage ultra marathoners. Proudly produced by Decibelle Creative

  1. 1 NOV

    Are Gels Bad for Your Gut? Why gut health is a runner’s best friend with Gabrielle Morse

    This week Charlie chats with Gabrielle Morse, gut health expert from The Gut Health clinic about gut health for runners - foods to avoid, how to add extra fibre into your diet and what gut training means! Are energy gels are detrimental to gut health? How can runners optimise their gut health for better overall wellbeing? Gut Health Basics Gabrielle explains how gut bacteria affect everything from digestion to mental health.  Top Tips for Runners Discover easy ways to up your gut game. Think fibre, think variety, and learn how to fuel your runs with gut-friendly foods. Gut Training 101 Learn about gut training for better fibre and carb tolerance. Gabrielle shares tricks for handling gut issues on the run. Energy Gels: are they messing with your gut?  Are gels gut villains? Gabrielle talks about emulsifiers and FODMAPs, while Charlie suggests some natural alternatives. Processed Foods and Your Gut Gabrielle highlights the fibre failings of ultra-processed foods and how to balance them with plant-based goodness. Supplements: Yay or Nay? Find out when probiotics and supplements might help, and why food should come first. Don't miss out on the 10% discount on thi month’s featured products: Hummer gels and Supernatural Fuel energy pouches at XMiles with the code COOKEATRUN.  Check out Charlie’s list of recommended natural gels below: Veloforte  Hilltop  Spring  RawVelo  Activeroot.  Find out more here - https://xmiles.co.uk/blogs/news/fuel-with-100-real-food  Connect with Gabrielle Morse at the Gut Health Clinic for more tips. Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk  This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

    43 min

  2. 4 OCT

    Berlin Marathon debrief & CGM - are they useful for amateur athletes?

    Episode 13 - Berlin Marathon Debrief and CGMs This week on Cook Eat Run, Charlie and guest Alex Larson (@alexlarsonnutrition), a dietitian nutrition coach for endurance athletes, discuss the Berlin Marathon and the use of continuous glucose monitors (CGMs). She also chats with Lillie Bleasdale (@lilliesfitness on Instagram) a London Marathon championship athlete and founder & head coach of PASSA - an online running coaching collective for women. They discuss the importance of proper care for women’s health in sports and this impacts athletic goals. Berlin Marathon Training, fueling, and achieving performance goals, specifically a sub-three-hour marathon. Charlie discusses her adjustments in training and lifestyle that led to improved performance. Continuous Glucose Monitors (CGMs)  Charlie tested one herself to understand its relevance for athletes and patients with diabetes and Alex explains that while CGMs are crucial for people with diabetes, their use among athletes without the condition is unnecessary and costly.  Nutritional Insights Charlie and Alex look explore the body’s natural responses to food, particularly carbohydrates, and the importance of personalised nutrition strategies. The emphasis is on achieving athletic goals through proper fuel and training rather than fancy tech. Women's Health in Sports and Medicine Charlie and Lillie have an in-depth discussion about advocating for women's health in sport, particularly around conditions like endometriosis. They look at how this condition and adenomyosis has affected Lillie’s life and training with advice for women advocating for their own healthcare.  Cost and Affordability in Sports Lillie and Charlie observe the expenses involved in sports like running and triathlons, including race gear and equipment, and the differences between affordable sports (like running) and expensive ones (like cycling or triathlons). Charlie and Alex reflect on the challenges of training for long-distance endurance events like Ironman races, both in terms of time and cost. Connect with Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk  This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

    1h 1m

  3. 20 SEPT

    Fuelling for an Ultra with Dietician Amy Goblirsch

    This week on Cook Eat Run, Charlie chats with runner and dietitian Amy Goblirsch about her recent 100 mile race that she undertook just over a year postpartum, whilst still breastfeeding her youngest! Learn how Amy navigated pumping on course (and the additional hydration and fuelling challenges that brought) and how she tackled nutrition for a 24hour+ race, as well as tips to deal with on-the-run nasuea! Amy's Ultra Marathon Journey Amy recounts her experience of completing her first 100-mile race just one year postpartum. She discusses the leap from a 50k to 100 miles and how she managed her training alongside raising a young child. Amy's story is both inspiring and informative, providing a realistic look at the dedication and planning required for such an endeavour. Breastfeeding and Pumping During Ultras Amy shares her experience of breastfeeding and pumping during her 100-mile race. She talks about the logistical challenges, how she practised during training, and the support she received from race organisers and her husband. Nutrition Strategies for Ultra Marathons Amy and Charlie dive into the specifics of fuelling for ultra marathons. Amy shares her nutrition strategy, including the use of gels, real foods like grilled cheese and quesadillas, and how she adapted her plan on race day. She also offers tips on managing nausea and the importance of flexibility in your nutrition plan. Training and Day-to-Day Nutrition Learn how Amy balanced her training with day-to-day life, including the importance of back-to-back long runs and how she adjusted her daily nutrition to support her increased mileage. Amy provides practical advice on how to fuel your body for both performance and recovery. Top Tips for Aspiring Ultra Runners Amy offers her top tips for runners looking to tackle their first ultra marathon. From gradually increasing your carbohydrate intake to incorporating protein for muscle recovery, her advice is designed to help you build a robust nutrition plan that can adapt to the demands of ultra running. The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop Don't forget to use the discount code COOKEATRUN to save 10% on Morton gels and Active Root products at XMiles until the end of September. Follow Amy on Instagram at @the_running_dietitian Connect with Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

    35 min

  4. 6 SEPT

    An interview with Lizzie diamond - balancing parenting & high level running

    Episode 11 - Recovery Nutrition for Runners This week on Cook Eat Run, Charlie chats with Lizzie Diamond, known on Instagram as @runnerof4. Lizzie shares her inspiring journey of balancing marathon training with raising four children, her reasons for running, and how she fuels for her races. Dive into her story and discover practical tips for managing a busy life while pursuing running goals. Lizzie's Running Journey Lizzie reveals how she started running in 2017 after having three children and preparing for her wedding. Learn about her transformation from a theatre enthusiast to a marathon runner with a personal best of 2:47. Lizzie's passion for running and her drive to push her limits are truly inspiring. Balancing Training and Family Discover how Lizzie juggles marathon training with family life, thanks to the support of her husband, Ben. She shares her tips for finding a balance, including early morning runs and flexible strength training. Lizzie also talks about the importance of having a supportive network and how her children understand and support her running journey. Marathon Training Insights Lizzie provides a glimpse into her marathon training routine, including her weekly mileage, interval sessions, and long runs. She discusses the emotional and mental challenges of marathon training and the importance of recovery. Learn how Lizzie stays motivated and overcomes the difficulties of balancing training with other responsibilities. Nutrition and Recovery Charlie and Lizzie discuss the importance of nutrition in marathon training. Lizzie shares her pre-run and post-run nutrition strategies, including her favourite snacks and recovery foods. Find out how she fuels her long runs with gels and electrolytes and the importance of practising with different nutrition products. Top Tips for New Runners Lizzie offers valuable advice for new runners, including the importance of pushing boundaries, joining a local running club, and setting goals by booking races. Her tips are designed to help runners stay motivated and accountable, especially during the challenging winter months. Connect with Lizzie on Instagram at @runnerof4 to follow her journey and get inspired by her dedication and enthusiasm for running. Connect with Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk  This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

    42 min

  5. 23 AUG

    Can you lose weight safely and nail your endurance nutrition?

    Running and Safe Weight Loss with Bespoke Nutrition Coach Becky, from We Eat We Move This week on Cook Eat Run, Charley dives into the often controversial topic of running and weight loss with nutrition coach Becky from We Eat We Move Nutrition. Find out how to fuel for performance while aiming for weight loss, and listen out for practical advice no matter what stage of your journey you're at. Fuelling for Performance and Weight Loss Becky discusses the common pitfalls runners face when trying to lose weight, including the dangers of under-fuelling and the importance of managing expectations. Learn why it's crucial to fuel your runs properly and how to avoid the trap of fasted running and post-run bingeing. Practical Tips for New Runners For those just starting out, Becky emphasises the importance of building a solid running routine before focusing on weight loss. Discover how keeping a simple food diary can be an eye-opening tool to help you make better nutritional choices and improve your running performance. Seasoned Runners and Weight Loss Becky offers advice for experienced runners who want to lose weight without compromising their performance. Learn how to balance your nutrition during training cycles and why it's essential to focus on pre-run, intra-run, and post-run fuelling. Intermittent Fasting and Strength Training Charley and Becky explore the impact of intermittent fasting on running performance and discuss the importance of incorporating strength training into your routine. Find out why strength training is crucial for overall health and injury prevention, especially for female runners. Top Tips for Healthy Eating and Protein Snacks Becky shares her top tips for healthy eating and quick, easy protein-packed snacks to ensure you're getting enough nutrients to support your running goals. From boiled eggs to protein bars, discover convenient options to keep you fuelled throughout the day. Connect with Becky on Instagram at @weeatwemove_nutrition for more tips and visit her website to learn about her services and coaching programmes. Don't forget to use the discount code COOKEATRUN to save 10% on Goo Nutrition products and Noon Electrolytes at XMiles until the end of August. Check back next month for our September product features. Connect with Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month's featured products at Xmiles.co.uk This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

    27 min

  6. 9 AUG

    Swimming Nutrition with Lara Giusti

    Swimming Nutrition with Lara Giusti of Veloforte This week on Cook Eat Run, Charlie chats with Lara Giusti, co-founder and head chef at Veloforte, about the unique challenges of nutrition for swimming. Lara shares her journey of creating Veloforte to provide natural sports nutrition options and offers invaluable tips on how to effectively fuel for swimming, especially for those tackling triathlons or long-distance swims. The Birth of Veloforte Lara discusses the inspiration behind Veloforte, driven by the need for natural sports nutrition. Learn how her personal experiences and passion for real food led to the creation of a product range that caters to athletes seeking healthier fueling options. Challenges of Swimming Nutrition Swimming poses unique fueling challenges due to the lack of storage options and the water environment. Lara explains how to pre-fuel and post-fuel effectively, and offers advice on intra-swim fueling for those longer sessions. Discover why hydration is just as crucial in swimming and how to manage it. Practical Tips for Swim Fuelling From the importance of practising your fueling strategy during training to the logistics of carrying and consuming gels while swimming, Lara provides practical tips to ensure you’re well-prepared. She also covers the importance of carbohydrate loading and how to structure your nutrition leading up to race day. Product Highlights Charlie and Lara discuss some of Veloforte's standout products, including the endurance bars, chews, and the newly launched overnight oats. Learn why these products are favourites among athletes and how they can fit into your training and recovery routine. Connect with Veloforteand explore their range of natural sports nutrition products at Veloforte.com. Connect with Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

    29 min

  7. 12 JUL

    Should runners avoid all ultra processed foods?

    Should Runners Avoid All Ultra Processed Foods? This week on Cook Eat Run, we tackle the ever-controversial topic of ultra processed foods with renowned dietitian Nichola Ludlam-Raine, better known as NYX Nutrition. Join Charlie as she delves into Nicola's new book, "How Not to Eat Ultra Processed Foods," and uncovers practical advice for runners who often rely on these foods for fuel. Understanding Ultra Processed Foods Nicola breaks down what ultra processed foods (UPFs) are, tracing their origins and explaining why they have garnered such a negative reputation. Learn about the spectrum of UPFs, from junk foods like sweets and fast food to healthier options like hummus and wholemeal bread, and why not all UPFs are created equal. Making Informed Choices Discover how to make better food choices without eliminating convenience. Nicola shares tips on identifying healthier alternatives and balancing your diet to include nutrient-rich whole foods alongside occasional UPFs. She also offers practical advice for busy parents and athletes on how to navigate the complexities of food labels and ingredient lists. Sports Nutrition and UPFs Are sports nutrition products considered UPFs? Nicola addresses this pressing question and reassures athletes that using gels, bars, and drinks designed for performance is perfectly acceptable. Learn how to balance your diet to include these products without compromising your overall health, and get tips on pre-run and post-run fuelling strategies. Connect with Nic on Instagram at @nicsnutrition for more tips and to learn about her group coaching programme launching this July. Grab her new book “"How Not to Eat Ultra Processed Foods” Here: https://amzn.eu/d/09kpu0N6 Connect with Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJULY10 for 10% off site wide at Xmiles.co.uk This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

    26 min

  8. 28 JUN

    Let's talk about SWEAT baby; the science of sweat, hydration and sodium

    This week, Charlie takes a dive deep into the essential topic of sweat, sodium and hydration with Andy Blow, founder and CEO of Precision Fuel and Hydration. Understanding Hydration Charlie explains how dehydration impacts performance, leading to symptoms like increased heart rate, GI issues, and muscle cramps. Learn about the average fluid needs for men and women, and how to adjust for sweat losses during training and races. The Science of Sweat Are you a salty sweater? Discover why sodium is the most crucial electrolyte for runners, with average losses around 900 milligrammes per litre of sweat. Charlie discusses the importance of adding salt to your diet, particularly in pre and post-run foods and drinks.  Precision Fuel and Hydration’s Andy Blow Andy shares the journey of Precision Fuel and Hydration, from its inception to becoming a key player in the endurance sports nutrition space, and Charlie puts your questions to Andy about some of your favourite products.  Connect with Charlie online @therunnerbeans / www.therunnerbeans.com  Grab a copy of Charlie’s book ‘Cook Eat Run’  The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.uk This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

    41 min
See All (47)

Trailer

4.8
out of 5
97 Ratings

About

Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner. I believe that nutrition shouldn't be complicated, this podcast brings you evidence based nutrition advice specifically for runners. Everything you wanted to know but weren't sure who to ask. Plus everyday runners achieving amazing things, from couch-to-5K through to multi-stage ultra marathoners. Proudly produced by Decibelle Creative

Information

  • Creator
    Charlie Watson
  • Years Active
    2020 - 2024
  • Episodes
    47
  • Rating
    Clean
  • Copyright
    © Charlie Watson
  • Show Website
    Cook Eat Run

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