She Runs Eats Performs Runners Health Hub

Sleep Essentials for Running Performance

Good sleep health is important for everyday physical and psychological health and wellbeing as well as running performance.

In this episode learn about why we need to sleep and discover the health and performance consequences of inappropriate sleep length and quality.

Run Lean Run Fast 


Body composition is important for a runner. High body fat and low lean muscle could result in slow, sluggish running, however low body fat may result in injury, illness and muscle breakdown. 


In this episode we’re talking dietary and training approaches to attaining optimal body composition, and also identifying factors influencing the ability to achieve an “ideal body composition”.


06:53


How genetics play a part in an individual’s body composition. 


09:40


We speak about energy in versus energy out, and does it need to be in a negative balance for weight loss to occur.  


12:12


Understanding the importance of food quality and nutrient density of foods we eat to encourage changes in eating patterns and food choices we make. 


20:43


Reviewing the female factors linked to optimal body composition eg. REDs, female focus on an ideal body weight and menopausal weight gain.


26:05


We review nutritional approaches to losing body fat and gaining lean muscle. 


32:00


Challenges people face when trying to achieve ideal body composition e.g. resistance weight loss, peri-menopause and menopause, yoyo dieting, low metabolic rate, imbalance of female hormones, over/undereating, toxic load. 


41:41


Benefits of ideal body composition for a runner e.g. speedy recovery, lighter and faster running and increased energy.


42:40


Moving on to the risks of suboptimal body composition e.g. sluggish running, muscle wasting and increased risk of injury/illness.


49:11


Key Takeaways:


Body composition is important for running performance


Be mindful of what you are striving for in body composition – is it realistic and healthy?


A combination of a nutrition plan and exercise (mix of resistance and cardiovascular) is important to achieve appropriate body composition


A general approach to macro nutrient composition would be healthy fat intake, optimal protein and strategic use of carbohydrates in line with training


Remember to assess the benefits and risks to balance your health with your running goals


Personalised plan to nutrition is always best


Related Episodes:


Sports Nutrition Foundations for Female Runners (https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners)


Macronutrients to Help Runners go Faster and Longer (https://she-runs-eats-performs.captivate.fm/episode/macronutrients-to-help-runners-go-faster-and-longer)


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 met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.


Together they host RUNNERS HEALTH HUB (https://my.captivate.fm/www.runnershealthhub.com) . A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.


We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER. (https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs)


If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Runners Nutrition Zone (https://the-health-heroine-school.thinkific.com/courses/runners-nutrition-zone) for short videos, recipes, downloads and LIVE training and Q&A.


If you’d like help from Karen and Aileen to design a...

Nutrition Basics for ALL Runners


Often runners interested in sports nutrition want to dive straight into nutrition specific to their training, however it’s vital that everyday nutrition is optimal so we’ll be sharing our recommendations for ensuring your nutrition basics are consistently in place so you can get the best from your sports nutrition.


We truly believe that consistently putting the Nutrition Basics in place every single day gives everyone and especially runners a foundation for great health, wellbeing and energy. You really need to have these important foundations in place before applying sports nutrition specifics to your running plan to get the best results. If not it’s a bit like wallpapering before you prepare the wall!


We will be sharing our thoughts on 3 important aspects of Nutrition Basics for ALL Runners which are:


1.   Quality of Food


2.   Plate Balance


3.   Timing of Meals and Snacks


05:24


Why the quality of your food is an important part of Nutrition Basics for all Runners.


12:40


Are there are female factors to consider when choosing foods e.g. consider potential toxins in foods (pesticides, chemicals that may have contaminated food during farming, processing and packaging), and how endocrine disruptors may be affect hormonal function and balance.


17:56


Tips on how to purchase foods wisely and how to minimise toxins.


23:36


Using a plate balance concept to ensure you are balancing macronutrients and plant foods, helping to manage portion sizes and balance blood sugar.


26:58


Understanding low GL carbohydrates and their impact on blood sugar balance.


35:33


The importance of eating vegetables every day e.g. eating a rainbow and having lots of variety and how that supports both immune and digestive health.


39:59


The timing of meals and snacks and why this is key for everyday health.


Key Takeaways:


1.   Quality of Food – minimize processed and junk foods, buy fresh, seasonal, local and organic where possible. Minimise exposure to pesticides, chemicals, additives, packaging in your food.


2.   Plate Balance – basic formula is ¼ plate of protein, ¼ plate of Low GL carbohydrate, ½ plate of non root vegetables, eat a rainbow, ensure you have lots of variety of different foods and adjust portions sizes to suit your physique/size


3.   Timing of Meals and Snacks – eat regularly – have meals evenly spaced e.g. 5 hours apart, avoid grazing, have 12 hours of no eating between dinner and breakfast, use protein based snacks strategically if required.


4.   Be consistent in your habits and food plan – every day


5.   Get your Nutrition Basics in place – then start to adjust your food plan to meet your training and race requirements.


Related Episodes:


Sports Nutrition Foundations for Female Runners (https://she-runs-eats-performs.captivate.fm/episode/sports-nutrition-foundations-for-female-runners)


Macronutrients to help runners go longer and faster (https://she-runs-eats-performs.captivate.fm/episode/macronutrients-to-help-runners-go-faster-and-longer)


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 met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.


Together they host RUNNERS HEALTH HUB (https://my.captivate.fm/www.runnershealthhub.com) . A place for like-minded runners who are looking for simple ways to support running performance, energy,...

Race Day Success - Nutritional Strategies for Runners
A modified carbohydrate super compensation strategy will support you in optimising muscle glycogen storage in the week prior to a race.
On race day consider what to eat and the timing of pre, during and post race food.

Are energy bars, gels and protein powders necessary for a runner?
A discussion on the pros and cons of using energy bars, gels and protein powders in a runners nutrition plan. How do they potentially enhance performance and recovery. Suggestions on what to use and how to use them to promote performance and good health.

Nutrient Timing for Running Performance
Learn WHAT to eat, WHEN to eat and HOW much to eat in pre, during and post endurance runs and races.