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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 woman needs to know to be a healthy runner.

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Warning: This podcast is a series podcast

This means episodes are recommended to be heard in order from the very start. Here's the 10 best episodes of the series anyway though!

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Welcome to She Runs Eats Performs

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Welcome to She Runs Eats Performs, the podcast for female runners of all abilitiesIn this trailer Aileen and Karen outline what She Runs Eats Performs has in store for you. Our Podcast includes 3 x series:Sports Nutrition for female runners – where we delve into a health-related topic and how nutrition specific to your running may help minimise the risk factors for running induced ill health and injuryHow to be a Healthy Woman Healthy RunnerFood For…..series where we discuss specific foods to support running performance Usually, we co-host the show, discussing sports nutritional science and especially adding in the FEMALE FACTORS every woman needs to know to be a healthy runner.The show typically runs for between 40 and 60 minutes and releases every Thursday.We are really conscious that runners are busy people who are short of time and are action takers, so we always summarise our shows with KEY Takeaways.We’d love you to join us on She Eats Runs Performs, please tell all your running friends that the show is available to listen to for free.Our final message is ‘don’t let nutrition be the limiting factor in your running performance’ so please join us on She Eats Runs Performs, and let us know if there are any topics you’d like us to cover.Happy Running!Disclaimer:The suggestions we make during this show are for guidance andadvice only, and are not a substitute for medical advice or treatment.If you have any concerns regarding your health, please contactyour 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. 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're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our 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 personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

1min

9 Apr 2020

Rank #1

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Sports Nutrition Foundations for Female Runners

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Sports Nutrition Foundations for Female Runners “When everything is equal, nutrition can make the difference between winning and losing”A quote that sums up this episode and leads to the question….”Could nutrition be the limiting factor in YOUR running performance? So, this episode aims to answer this question.We explore the reasons for focusing on nutrition for training and consider why nutrition may be the element that's preventing runners achieving improvement in performance. We delve into the female factors surrounding nutrition and running performance and also take a deep dive into the two limiting factors in running performance i.e. carbohydrates and hydration from an athletic point of view as well as female angle.  (05:10)Introducing the Performance Triangle and outlining its importance in achieving peak running performance before moving on to discuss the influence of diet on performance. Thinking about the starting point for a runner when considering dietary changes to support their training. Considering the positive influence of an optimal everyday diet.      (10:03)Delving into running specific nutrition and discussing the starting point for all runners:Establishing your health goalsEstablishing your running performance goalsConsidering working with a nutrition professional to ensure the recommendations are personalised Moving on to outline some key generic principles of Sports Nutrition including:Efficient recovery from trainingReduced risk of injury/illnessTraining adaptationsIncreased running Performance – the ultimate goal.   (13:23)Discussing the known nutritional limiting factors in sports performance:Carbohydrate intake Hydration (17:15)The Female Factors:Female HORMONES and hormone balanceFemale hormones are complex and vary throughout the lifespan (e.g. menstrual cycle, peri menopause, post menopause, pregnancy, post partum) MUSCLE development is different for womenLifestyle challenges potentially different from menHigher RISK factors for females for certain health conditions or health concerns such as: ThyroidHormonally driven cancers Autoimmune conditions OsteoporosisDisordered Eating Weight management(22:33)Looking at nutritional change and the potential challenges that may arise from this e.g. increasing/decreasing daily carbohydrate intake depending on training load, being mindful of hydration status on a daily basis (29:38)Key Takeaways:Remember the Performance Triangle is made up of 3 EQUAL sides: Training, Nutrition, Sleep/Rest – so give each EQUAL consideration for enhanced performance  Everyday Nutrition Foundations need to be in place consistently day in and out before sports specific nutrition is introducedPersonal Health concerns and/or conditions and life stage need to be considered when introducing a nutrition plan to support running performanceConsider what YOUR CHO and Hydration requirements are in line with your training and race requirements and goals. There are many benefits to introducing SN alongside your running training including: adequate energy intake to fuel your running and including nutrient dense foods/drinks to help reduce the risk of injury and illness and maintain electrolyte balance.Ultimately, the aim of SN, if applied appropriately and consistently, is to enhance running performance, thus aid you in attaining your running and performance goals. Related Episodes:Macronutrients to help you run longer and fasterVitamins and Minerals for the female runnerHydration and Running PerformanceDisclaimer: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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

33mins

9 Apr 2020

Rank #2

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Macronutrients to Help Runners go Faster and Longer

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Macronutrients to help Runners go Faster and Longer Learn about the macronutrients (carbohydrate, protein, fat) and how they can each be utilised in various ways to enhance your running performance. We will be discussing their importance for energy production, muscle recovery and repair, immune support, and much much more…. For the female runner will take a look at the effects of low energy availability and its effects on hormone balance and the development of Relative Energy Deficiency Syndrome (REDs). (01:16)We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance.  (03:30)Find about why carbohydrate is a limiting factor. (09:08)Learn about energy availability and Relative Energy Deficiency Syndrome (REDs) and the female runner. (17:39)Talking about protein and its importance for a runner. (27:44)Discussing fat intake and running performance.(37:07)Key Takeaways from this episode:Carbohydrate (CHO) is the most easily digestible and ready available source of energy so the body taps into CHO for immediate requirements during training runs and races. We have limited storage for CHO and that’s why we need to manage top ups of CHO during longer endurance runs.PROTEIN consumption is mostly about muscle building and repair and recovery – supporting strength and power and energy production (supporting mitochondria) FAT – from a running perspective – stored fat can be used as an alternative energy source to glycogen  – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.Related episodes:Sports Nutrition Foundations for Female RunnersAvoiding Digestive Issues as a RunnerPerformance Effects of Overtraining SyndromeNutrient Timing for PerformanceEnergy Bars Gels and Protein PowdersRace Day Success: Nutritional StrategiesDisclaimer: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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

39mins

16 Apr 2020

Rank #3

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Avoiding Digestive Issues as a Runner

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Alleviate Runners Digestive SymptomsDo you find you suffer from digestive symptoms during training and competition e.g. flatulence, diarrhoea, nausea? Delve into digestive distress and the risk factors for its development. There are some well-known causes including: reduced blood flow to the digestive tract, anxiety, food sensitivity and much more…. Find out what may be causing YOUR digestive symptoms and learn how they could be alleviated to ensure you can attain and maintain peak running performance. (01:51)Discover the risk factors for digestive distress in runners.(03:28)Why does reduced blood flow in the GI tract during running lead to digestive distress.(05:18)Fertility and stress connections regarding endurance sports(06:45)The impact of pre race anxiety on digestive function.(08:18)How mechanical risks (bouncing effects of being a runner) may impact on digestive distress.(10:00)A deeper look into the effects of mechanical effects (bouncing) or running on our digestive system.(13:40)A look at the foods and drinks commonly thought to trigger digestive distress for runners(17:11)What runners may do to minimise the potential effects of particular foods on digestive distress.(19:19)The impact of common “over the counter” medications on digestion.(20:43)More risk factors, such as intensive exercise or endurance running and dehydration,(22:48)The importance of resolving day to day digestive issues and looking at common gastrointestinal symptoms.(24:37)Key Takeaways from this episode:Introduce small amounts of protein/CHO pre-training and build upMinimise or remove fat/fibre pre/during trainingLimit carbohydrate intake during training (30g and 60g/h) - practice during training to work out how much you need. Practice with different CHO food sources to find out which causes no or least digestive side effectsEnsure any drinks/gels contain less than 10% carbohydrate concentration – remember most contain only 6% - but check!Remain hydrated - before and after as well as during. Guidelines suggest drinking every mile. Important to find out what works for you.Train in the environment in which you will be competingRemove or limit medications/supplements pre trainingLimit caffeine intake pre/during trainingA final thought is that having an optimal digestive system is foundational and if it’s not then our advice would be to see a nutritional therapist or other health professional to resolve issues as running and racing and all that entails will exacerbate symptoms you may experience on training runs and race days.Related Episodes:Hydration and Running PerformanceNutrient Timing for Running PerformanceEnergy Bars, Gels and Protein PowdersDisclaimer: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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

32mins

23 Apr 2020

Rank #4

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Plant-Based Eating for Runners

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!The Pros and Cons of Plant Based Eating for the Female RunnerVegan eating has almost become mainstream in the last couple of years. Many runners and athletes have turned to a plant based diet. We look at the pros and cons of eating a plant based food plan, considering foundational health as well as the impact on running performance and female health.(03:00)Find out about Karen and Aileen’s personal and professional experience of plant based eating.(08:31)The role of a nutritional therapist in helping people transition to plant based eating.(09:25)The key nutritional concerns that anybody following a plant based diet should consider and how it may support general health and wellbeing – pros and cons.(13:07)The key nutrients are that people following a plant based food plan may miss out on e.g. B12, Iron, Essential Fatty Acids (Omega 3) and potentially food sources of Vitamin D and micronutrients from dairy foods, (20:48)Considering nutrient testing to establish your nutrient status.(26:00)Plant based proteins – suggestions on what you may include in a healthy food plan.(30:14)Aileen and Karen’s favourite plant based recipe books and Chefs.(32:42)The female vegan runner – what do they need to consider nutritionally?(38:47)Scott Jurek, one of the greatest runners of all time and insights into his 100% plant based diet.(42:09)Views on research and anecdotal evidence regarding the long-term effects of plant based eating on running performance(45:04)Key Takeaways from this episodePlant based diet helps supports good foundational health for everyoneTo optimise nutrition status it’s important to focus on getting B12, iron, Vitamin D, optimal protein, essential fatty acids and micronutrientsFemale factors – focus on iron status and nutrition for bone healthGet tested for key nutrient status (especially if you notice fatigue, low energy and poor recovery)Everyone is different – personalised food plans is bestYou can BE a healthy VEGAN!Related Episodes:Sports Nutrition Foundations for Female RunnersPerformance Effects of Overtraining SyndromeMacronutrients to Help Runners go faster and LongerVitamins and Minerals for the Female Runner 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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

48mins

30 Apr 2020

Rank #5

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Hydration and Running Performance

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Avoiding Over and Under Hydration for RunnersWe discuss the importance of hydration for running performance. Learn how to avoid over and under hydration and gather some tips on how to recognise and assess your hydration status.Discover the link between the two most common performance limiting factors i.e. carbohydrate and hydration status.Gain information on the benefits and pitfalls of including sports drinks in your nutrition and training plan.(01:16)We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance.  (5:00)Why is hydration important and why are we talking about this today?(05:39)Hydration status is a principal limiting factor in performance If people can get both carbohydrates and hydration optimal, then they've got a good chance of achieving whatever their running goals are.If hydration status is suboptimal, then that could have a major impact on our running performance.(06:37)More than 2%, dehydration, it could result in numerous physical and psychological symptoms.(07:35)Hydration can increase the use of glycogen. So, if that's happening an athlete could suffer from suboptimal carbohydrate and hydration status at the same time, and that could lead to deterioration in sports performance and general health.(08:18)We take a look at the problems associated with over hydration (hyponatraemia), potentially a really serious situation for a runner.(11:02)How to ensure that we're drinking the right amount of fluids, plus some tips on how we can all approach our hydration status, remembering that hydration status is a performance limiting factor.(15:27)A look at the symptoms occurring when a runner becomes more than 2% dehydrated and the infamous situation of “hitting the wall”.(18:03)Adapting hydration in both hot and cold environments(19:49)Hydration pre, during and post exercise and the importance of everyday baseline hydration.(23:12)Discussing common symptoms related to electrolyte balance e.g. sodium, magnesium and muscle cramping.(26:06)How do we know we're dehydrated? An easy way to assess individual hydration levels.(30:22)Are sports drinks considered to be hydration? Learn the benefits and pitfalls of using sports drinks.(34:59)Understanding the effects on your health when using sports drinks containing artificial sweeteners.KEY TAKEAWAYSDehydration is a limiting factor in Running PerformanceHydration status needs to be considered pre, during, and post training/event.Ensure you consider your hydration status on a daily basis, Think about:Having a glass of water by your bedHaving some water before leaving the houseStart to carry a water bottle with you for all runs over 1hrPlan your running route around the availability of water fountainsConsider purchasing a CamelbakPurchase electrolyte tablets/dropsRelated episodes:Sports Nutrition Foundations for Female RunnersMacronutrients to Help Runners go Faster and LongerDisclaimer: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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

41mins

7 May 2020

Rank #6

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Performance Effects of Overtraining Syndrome

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Balancing Energy Intake with Energy Expenditure for Female RunnersOvertraining syndrome is more common amongst runners than you would think. Often an enthusiasm for running, improving performance and body composition can lead to runners being over zealous with their training plans. Many focus on training and neglect to pay attention to their requirements for good nutrition and adequate rest.The inter-play of chronic over exercising with insufficient energy intake (from food) and insufficient sleep/rest may lead to a prolonged and unexpected decrease in performance and deterioration in both physical and mental health.We discuss the Sports Performance Triangle, Female Athlete Triad (FAT) and Relative Energy Deficiency in Sport (REDs).Fascinating insights into the importance of balancing energy intake with energy expenditure to promote running performance and overall great health.(03:00)What is the definition of overtraining syndrome and how does is manifest in runners.(05:09)What are the triggers for this overtraining syndrome and the links to the sports performance triangle?(09:08)An overview of overtraining syndrome, Female Athlete Triad (FAT) and Relative Energy Deficiency in Sport (REDs).(10:08)The Female Athlete Triangle and the inter relation with low energy availability, menstrual dysfunction, and low bone mineral density.(13:15)Relative Energy Deficiency in Sport (REDs) and how it encompasses the health male and female athletes and the impact on poor health and sporting performance.(18:20)The importance of adjusting food/energy intake to meet increased energy expenditure as your endurance training increases.(23:00)The links between REDs and Disordered Eating, Eating Disorders and reduced athletic performance.(27:12)How to notice the early signs of overtraining syndrome and how to guard against the development of REDs.(33:01)The Key Takeaways from this episode:It is important for a runner to consider training, nutrition, and sleep/rest in equal measure to help prevent the development of Over Training SyndromeRemember that it may occur in men as well as women, so be aware of this with running colleagues and partnersImportant to take on sufficient food to fuel the amount of exercise you are undertakingInsufficient energy intake will result in a deterioration in running performance and may lead to other health issuesConsider working with a sports nutrition professional to ensure you are fuelling appropriately and taking onboard sufficient nutrients overall Related Episodes:Sports Nutrition Foundations for RunnersDisclaimer:The suggestions we make during this episode are for guidance andadvice only, and are not a substitute for medical advice or treatment.If you have any concerns regarding your health, please contactyour 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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

35mins

14 May 2020

Rank #7

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Vitamins and Minerals for the Female Runner

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Key Vitamins and Minerals for the Female RunnerNutrient status is very important for the female runner, especially for musculoskeletal health and for performance. Learn about Iron, Vitamin D and Magnesium regarded as foundational nutrients for good health.Discover how to recognise the signs and symptoms of insufficiency and what foods to include in your food plan to promote nutrient status.(02:28)What are the key vitamins and minerals we should consider as female runners and why they are important for performance.(06:48)The role of iron in supporting support oxygen and blood, and energy production plus reasons we may be at risk of depletion i.e. menstruation, heel strikes (haemolysis) and secretion of hepcidin in the digestive system.(10:28)Highlighting the signs of insufficiency or deficiency in iron status and typical signs and symptoms to check for.(13:25)Choosing iron rich foods – what are the best sources (including plant based).(16:21)Vitamin D (the sunshine vitamin) and why is it so important for the female runner (bone health, muscle contraction and immune health)(20:03)Food sources and supplementation of Vitamin D.(21:48)Magnesium and the importance for runners (energy function, bone health, electrolyte balance, and conversion of glucose to glycogen. (23:43)Common signs and symptoms of suboptimal magnesium.(27:59)Foods sources rich in magnesium.(31:30)Key Take Aways from this episode:It is important to consume a balanced and varied diet to ensure an adequate intake of ALL nutrients on a daily basis.Women need to take extra care and consider some key micronutrients to support their running performance, especially iron.Supplements have a role. However, food comes first. If a true deficiency becomes apparent, then supplements may be necessary whilst also introducing key foods.Be aware of your body and mindful of signs and symptoms – address them, don’t ignore them.Related Episodes:Sports Nutrition Foundations for Female RunnersPerformance Effects of Overtraining SyndromeDisclaimer:The suggestions we make during this episode are for guidance andadvice only, and are not a substitute for medical advice or treatment.If you have any concerns regarding your health, please contactyour 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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

35mins

21 May 2020

Rank #8

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Nutrient Timing for Performance

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!Nutrient Timing for Running PerformanceLearn WHAT to eat, WHEN to eat and HOW much to eat to fuel endurance training runs and races to gain optimal running performance. Gain insights into applying nutrient timing to pre, during and post endurance running phases. Discover why each of these phases are crucial to sustain performance, improve recovery and help prevent injury. An overview of WHAT, WHEN, HOW much carbohydrate you should eat in each of the phases and how to include protein in pre and post training phases of your nutrition plan. Learn why what you eat and how much you eat is as important as the timing of your food intake.(03:36)Karen explains what nutrient timing is and why it’s important for performance and recovery.(05:00)An outline of some key nutrient timings related to pre, during and post training runs and races.(07:06)Detail on HOW nutrient timing supports the runner in each phases i.e. pre, during and post training runs and races and why it’s important.(11:00)The challenges of post run eating, what you should eat immediately after a run and within 2 hours of completing an endurance run.(13:04)Female factors – is nutrient timing different for the female runner?(14:00)Nutrient timing pre training and when to run in a fasted state.(17:39)Nutrient timing following a training run or race and why it’s important to overcome the challenge of feeling unable or unwilling to eat after an endurance run.(19:58)Carbohydrate – HOW MUCH and WHAT types of carbohydrate should runners being eating PRE endurance running and most crucially WHEN?(25:55)How protein should be used in nutrient timing.(28:05)Tips for POST training eating.(31:11)How much carbohydrate is required DURING an endurance run.(33:49)The KEY TAKE AWAYS from today episode are:Nutrition is important pre-during and post trainingEach time frame for eating is equally important to help: fuel training, assist recovery, repair muscle and prevent injuryCHO is they key nutrient for fuel but PRO is also important at key points pre and post trainingFat intake does not really change, but it is important that it is adequate and from quality food sources. Worth remembering that Omega 3 fats are important anti-inflammatory nutrients so will support recovery, repair and help prevent injury/illnessWhat you eat and how much you eat is as important as the timing of the food intakeRelated Episodes:Macronutrients to help runners go faster and strongerEnergy Bars, gels and powdersRace Day Success: Nutritional StrategiesDisclaimer:The suggestions we make during this episode are for guidance andadvice only, and are not a substitute for medical advice or treatment.If you have any concerns regarding your health, please contactyour 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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

37mins

28 May 2020

Rank #9

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Energy Bars, Gels and Protein Powders

BOOK YOUR PLACE on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method.We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM!BOOK HERE!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.(03:11)The key reasons runners use ergogenic aids.(03:58)The performance effects of bars and gels and understanding about how carbohydrate blended gels work and why that may make a difference to performance.(12:08)The potential budget and nutritional drawbacks of using commercial bars and gels i.e. cost, artificial sweeteners and flavourings, GI distress and possible weight gain.(20:46)Some suggested brands of gels and bars.(23:51)How protein foods and protein powders may support a runners nutrition plan e.g. muscle repair and synthesis, mitochondria production, reducing injury risk and DOMS, efficient recovery, and metabolism.(32:07)An overview of the role of BCAA’s.(38:35)Some suggested brands of protein powders.(45:04)Female considerations for ergogenic aids of gels, bars and protein powders.(47:18)The Key Take Aways from this episode:Trial bars and gels to discover which you preferChoose the most natural ones available to youAlways read the labels – general rule of thumb: the more ingredients there are, the less natural they are likely to beAlways practice with products during trainingNever introduce a new product on race dayObserve for any digestive issues - change product if any experiencedConsider making your ownAre they necessary? – think about the distances you are runningBut remember…food comes first!Related Episodes:How to avoid digestive problems as a runnerHydration and running performanceMacronutrients to help runners go faster and strongerDisclaimer:The suggestions we make during this episode are for guidance andadvice only, and are not a substitute for medical advice or treatment.If you have any concerns regarding your health, please contactyour 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. 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.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 for short videos, recipes, downloads and LIVE training and Q&A.If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at www.runnershealthhub.comHappy Running!Aileen and Karenhello@runnershealthhub.com

52mins

4 Jun 2020

Rank #10