She Runs Eats Performs

Runners Health Hub
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She Runs Eats Performs

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.

  1. Thank You, Farewell, and Best Wishes

    14/10/2023 · BONUS

    Thank You, Farewell, and Best Wishes

    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: ​Nutrition For Running Performance​ ​Healthy Woman Healthy Runner​ ​Running with Underlying Health Conditions​ ​Spotlight on Nutrients​ ​Nutrition for Bone Health and Soft Tissue Injury​ ​FOOD for Running​ ​Getting Nutrition Foundations in Place​ ​Focus on Everyday Food​ ​Nutrition for Life Stage​ ​Listeners Nutrition Clinic​ ​a href="https://click.convertkit-mail2.com/n4uw3vev03ivh8rpzwki6h7mrlwgg/z2hghnh38mrv6vbp/aHR0cHM6Ly9wbGF5ZXIuY2FwdGl2YXRlLmZtL2NvbGxlY3Rpb24vYjhiN2M2N2ItOTc4ZC00NGNmLWI1MDctZTA0NzJkZTBiMTcz"...

    18 min
  2. Listeners Nutrition Clinic 7

    12/10/2023

    Listeners Nutrition Clinic 7

    Hitting the Wall and Time Restricted Eating are todays's topics. Alison and Janine get their questions answered! A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES  (03:00) 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. We talk about Intermittent Fasting in Epiosde 18 It’s important to remember: Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)Remember to build in post run recovery fuelingALWAYS 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.  (10:37) Would you like some expert input into your food plan - Book a 1:1 Runners Food Diary Review (13:33) 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....

    34 min
  3. My Journey To.....A Speedy Recovery

    05/10/2023

    My Journey To.....A Speedy Recovery

    This is the third episode in our My Journey To.....series where Karen shares her experiences on her journey to recovery from a toe injury and hamstring tendonopathy. In this episode we hear about how Karen has totally changed her training and eating routine to support healing. We hope that by sharing Karen's experiences we will be helping you with recovery from injury either now or possibly in the future.

    49 min
  4. FOOD For Beginner Runners

    28/09/2023

    FOOD For Beginner Runners

    How to nail foundational nutrition for your easy short runs and for overall great health and well-being! Get this RIGHT and it’ll help you feel energetic and strong, get it WRONG and you may experience fatigue, poor recovery and be prone to injury. Listen today if you are beginner runner or if you are a beginner to nutrition for running. We are sharing some of the typical questions and the dilemmas that beginner runners face and will  also give some foodie suggestions for meal plans too. We’ll be outlining some key nutrition advice and tips for easy short training runs. A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES  (3:56)  Who is a beginner runner? They may be totally new to running or perhaps they’re building up to their first 5k or 10k race. This level of nutrition plan is great for any runner doing shorter duration runs of under 90 minutes. Every beginner runner has a different entry level when it comes to fitness, body composition, confidence and how they eat every day. Their goals for running, health, body composition and nutrition will vary too. (04:48)  The KEY Nutrition Principles a beginner runner or a beginner to nutrition for running should consider: ·      Choose quality nutrient dense food and ingredients ·      Use our easy training athlete plate ·      Eating 3 meals a day at regular intervals and avoid grazing on snacks ·      Eating a rainbow of colourful of non-root starchy vegetables at each meal ·      Following this approach 80% of the week makes it a sustainable plan Download Athletes Easy Training Plate Graphic (07:22) The 2 Nutrition and fuelling mistakes that beginner runners make: ·      Under Eating ·      Over Eating Most people will unintentionally under eat … but if they do that over a period of time, they may experience fatigue, lack of energy during a run, poor recovery and also there is a potential for muscle loss. Those who overeat may think they need extra food to fuel short distance running, when they don’t need to. A healthy everyday food plan is usually enough to sustain short distance easy running. T They may also be eating extra as they feel hungrier, this may be a result of their body adapting to their new exercise routine. If you eat more than your body requires you may gain weight or if one of your running goals is to lose or maintain weight this may not be achievable.   (12:13) Typical Questions from Beginner Runners  What do I need to eat when I go on a short easy run? As a beginner runner you will be running short easy distances. So normal healthy every day eating will be sufficient to sustain easy distance running. A supportive habit to develop is to eat 1-2 hours before you run, you’ll be adequately fuelled and that timing will give your digestive system time to work so you’re not running on a full stomach. It is important that you follow a healthy food plan as we’ve described earlier. (13:54)  Is fasted state running good for weight loss? Fasted state running means running early in the...

    50 min
  5. Protein for Runners: Whey vs Casein

    21/09/2023

    Protein for Runners: Whey vs Casein

    It is well documented that Whey is an excellent protein source for exercise performance...but what about Casein?? Which should you be taking? Should you be taking both? We aim to demystify the data and the 'media speak' on this subject so you as a runner can make an informed decision on which...if either...is best for your running goals.

    51 min
  6. IT Band Syndrome and Running

    14/09/2023

    IT Band Syndrome and Running

    Is your knee pain due to IT Band Syndrome? For some runners the pain levels can be very high, causing them to stop running and obviously that is disruptive to training. IT Band Syndrome or to give the condition it’s full name … Iliotibial Band syndrome (ITBS) …. is one of the leading causes of lateral knee pain injuries in runners … estimated to be in the range of 5–14% prevalence of all running-related injuries. In this episode we’ll be describing IT BAND SYNDROME and the underlying causes. We won’t talk about the physical therapeutic treatments or preventative exercises (we’ll leave that for you to consult with your physio or sports therapist). However, as pain and inflammation are synonymous with IT Band Syndrome, we’ll cover … ·      The risks associated with chronic use of painkiller medication ·      Nutritional support for managing inflammation status A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES  (06:11) What is IT Band Syndrome?  The IT band is a thickened band of tissue that runs all the way down the length of the outside of your thigh. The IT band works with your knee ligaments to help stabilise your knee joint. There are various theories around why ITB syndrome happens, but the common theory is that the condition is an overuse injury resulting from the IT band rubbing repeatedly against the lower end of your thigh bone as it joins your knee. This friction causes inflammation and pain. It’s also thought that other contributors are weak muscles in your hips or knees, or tightness in your IT band, and having slight differences in the length of your legs. (07:17) Why are runners at risk of developing IT Band Syndrome? ITBS is often described as an overuse injury, and it develops due to activities where you bend your knee like running. Some of the risk factors leading to ITBS include increased running distances, increased volumes of downhill running or fast running. The severe knee pain experienced may have been preceded by a recent spike in running loads … so that may be for a new runner or for someone who is increasing training distances over a short period of time.  (09:11) How do runners describe the symptoms of IT Band Syndrome? People talk about a sharp pain or ache on the outside of the knee, which may spread up or down the leg, and sometimes towards the hip. The outside of the knee may be tender to the touch and there may be some swelling. Usually, you’ll only feel pain during an activity like running or cycling, it may feel worse when running downhill. Often you can start a run pain-free, but the pain develops during a run and is alleviated by stopping. Unfortunately for some, the pain can affect them when walking or sitting too.  THE MANAGEMENT OF ILIOTIBIAL BAND SYNDROME WITH A MULTIFACETED APPROACH: A DOUBLE CASE REPORT  (12:41) The importance of a correct diagnosis from a professional sports injury specialist. Take professional advice from a physiotherapist or sports therapist as soon as you notice any knee pain. They will be able to professionally assess your situation, they’ll consider symptoms and your run training including; mileage/frequency/type of training. They may assess muscle strength and extensibility (that’s the ability to extend...

    44 min
  7. My Journey To....Recovery Foundations

    07/09/2023

    My Journey To....Recovery Foundations

    This is the second episode in our "My Journey To...." series where we are chatting about Karen's Journey to Recovery from Injuries. In this episode she updates us on her progress with an emphasis on her current: Treatment PlanNutrition Plan Training Plan The BIG question is.....is she back running?? Listen in to find out more! We hope that by sharing Karen’s journey, if you ever have to face a similar dilemma you’ll be able to tap into our advice to help your recovery. A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES (03:05) A recap on the injuries Karen is recovering from before moving on to discuss her current treatment plan. The two injuries are: 1. A chronic hamstring tendinopathy, which has been an issue for approximately two to three years 2. An acute big toe injury. This injury occurred in the late stages of a 20 mile and very hilly trail event Big toe injury diagnosis and treatment: An acute arthritic flare-up was diagnosed and the treatment plan includes: shockwave therapy and targeted exercises (08:47) An update on the hamstring tendonopathy treatment: Several new targeted exercises hare been prescribed Another session of shockwave therapy Heat therapy for 20mins twice daily (19:29) An update on Karen’s current nutrition plan including: Reducing coffee intake Being mindful of portion sizes at mealtimes Changing up breakfast Time restricted eating (TRE)  Exercising BEFORE breakfast   (30:16) The big question answered…… is, Karen back running? YES or NO!! before moving on to discuss Karen’s current nutritional supplement plan including: An exploration of the ones she is currently takingHas she experienced any side effects from taking them?Has she made any adjustments to her intake?Has she removed or included any new supplements and if so…WHY?? (42:43) Looking at how Karen is dealing emotionally with her current journey to recovery from injury with an emphasis on FOUR key words she would use to describe how she is feeling. The four words being: Anxious Disappointed Happy Positive (51:21) Outlining topics/updates to discussed on the next episode including: Shockwave therapy – any changes in severity of discomfort  Toe injury – is it continuing to improve…how far can Karen run pain free Training – Is running now up to 1hr…or maybe beyond?  Physio exercises – self-discipline and CONSISTENCY in doing them Nutrition – TRE – Has Karen managed to move from 12:12 to 14:10. And changes to breakfast   Supplements – any change?  Is Karen continuing to take them consistently!! Emotions – more positive than negative? Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance   Related Topics: Hamstring Injury: Nutrition for Fast Recovery Nutrition for Running...

    57 min
  8. Bananas for Running

    31/08/2023

    Bananas for Running

    Are Bananas a helpful food? Or are we eating them because our running buddy said so? Bananas are an easy everyday food and runners seem to love them. You’ll see them being eaten in abundance and the start of many races! But why are they the pre-race snack of choice?   Today we are shining a light on their nutritional properties and discover how they can pre/during and post fuelling: 1.    The nutritional properties and health benefits of a banana 2.    A look at how bananas can be used for pre/during/post fuelling 3.    Foodie suggestions for eating bananas – over and above the simple approach of just peeling one and eating it whole! A BIG thank you to our Show Sponsor AMAZING JANE ACTIVE WEAR. Please use discount code RHH10 for 10% off ALL purchases at www.amazingjane.com SHOW NOTES (03:56) Bananas are a Real Food Option for Runners. An encouraging move towards a FOOD FIRST approach is highlighted in a recent study published in 2023. Many athletes are interested in a food first approach, because food is seen to be a more cost-effective choice than sports products, and carbohydrate whole foods offer wider nutritional benefits, as they include other nutrients e.g., vitamins, minerals and fibre. READ MORE … Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach (05:23) Nutritional properties of a banana. Most runners would know that a banana contains Carbohydrate and Potassium. However they also contain other vitamins and minerals An average medium-large banana according to the USDA weighs approx. 118g and contains approx 30g CHO and includes a combination of glucose/fructose/sucrose Nutrient Value of 100g Banana More about bananas (07:37) GL Rating of a Banana (09:51) Green bananas vs ripe yellow bananas (10:49) Carbohydrate and sugar content of a banana. (12:40) Potassium An average banana contains 400-420mg of potassium which is approx. 9-12% of the recommended daily intake of potassium which ranges from 3500-4700mg per day for an adult. As an endurance runner we tend to sweat and as a result lose minerals (also known as electrolytes) such as potassium, sodium and magnesium which may lead to an electrolyte imbalance. This in turn can lead to muscle cramping in our legs or feet, or side stitches and can influence stomach cramps/diarrhoea. A banana will contribute to potassium status but don’t forget to include potassium rich foods in your everyday diet and and adding food and drinks to your pre/during/post nutrition plan to support electrolytes will be helpful. (14:52) Other vitamins and minerals Bananas also include trace amounts of other minerals such as calcium, iron, phosphorus, sodium, zinc, copper, manganese and selenium. 100g banana includes 8.7mg Vit C, 0.4mg of Vit B6 and 9.8mg choline.These nutrients are in small amounts but will contribute

    43 min
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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.

Information

  • Creator
    Runners Health Hub
  • Years Active
    2020 - 2023
  • Episodes
    196
  • Rating
    Clean
  • Copyright
    © Copyright 2024 Runners Health Hub
  • Show Website
    She Runs Eats Performs

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