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​

​

Hitting the Wall and Time Restricted Eating are todays's topics. Alison and Janine get their questions answered!

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 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.

(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....

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.

SHOW NOTES

(03:02)

A quick reminder of the injuries that Karen has sustained:

1. A chronic hamstring tendonopathy
2. An acute injury of the big toe

(04:22)

An update on Karen’s progress overall before delving into the current treatment strategy she is on:

Overall Karen is feeling VERY positive about her situation and the way her toe and tendonopathy are healing. Her current frustration is the pain she experiences in the hamstring tendon when she sits or drives for any length of time, however she has not yet addressed this with her Physiotherapist

(09:09)

Hamstring Tendonopathy:

Karen experienced a setback recently when out on a run. This and her treatment are discussed

(21:38)

An outline of Karen’s current training plan and how it has changed since the previous episode

(28:10)

Discussing changes Karen has made to her approach to her food and nutrition routine plus a chat about a couple of the breakfast choices she has introduced to support injury healing

NOTE: If you would like to receive these recipes, please contact us on: hello@runnershealthhub.com and we can add you to our mailing list where you will receive these recipes but many more as we send one out each Tuesday.

(35:15)

A quick review of Karen’s current supplement plan

Karen states she has found a supplement routine that works for her and that she is being diligent and consistent in taking them!!

(41:17)

Looking at the emotional and psychological impact of Karen’s journey to recovery with an emphasis on reflection and self-awareness

Download our FREE E book TOP Running Snacks and Nutrient Timing to Fuel Peak Performance

Related Topics:

Hamstring Injury: Nutrition for Fast Recovery

My Journey To....Recovery From Injury

My Journey To...Recovery Foundations

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.

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.

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...

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.

SHOW NOTES

(06:14)

Defining Whey and Casein and outlining their relevance to sports performance:

Whey and Casein are the two types of protein found in milk with Casein making up

80% of the protein and Whey making up the other 20%

(11:02)

Considering whether Whey and Casein should be taken together or separately to gain optimal benefit from each

(19:49)

FEMALE FCTORS

The ISSN (International society of sports nutrition) released a Position Stand earlier this year (2023) on the nutrition concerns of the female athlete, which contained excellent guidelines on protein intake around the menstrual cycle and peri/menopausal phases of life. Several highlights from this paper include:

1. Peri and post-menopausal women, regardless of sport, should aim for the upper end of the range of current recommended guidelines which is 1.8 – 2.2g per Kg of body weight per day
2. The ISSN suggest meals being moderate in protein (∼0.3 g protein per Kg of body weight) but eaten every 3 hours to maximise muscle protein repair and remodelling during prolonged (>24 h) recovery periods
3. Eating protein rich foods as close to the end of exercise as possible will support muscle building. The ISSN suggest 6-10g protein per kg of body weight

(25:27)

Outlining additional protein recommendations for the mid-life female runner and highlighting protein rich foods with a high content of leucine

(37:18)

Emphasising what to consider when purchasing a whey or casein supplement powder including:

• The reasons for taking one
• Taste
• Always read the label before purchasing
• Marketing and Sales Spin

(46:21)

KEY TAKEAWAYS

1. Firstly, just as a reminder….Whey and Casein are the two types of protein found in milk with Casein making up 80% of the protein and Whey making up the other 20%
2. Casein is slowly released and induces a prolonged release of amino acids whereas Whey is a soluble and rapidly-digested protein so is more fast acting
3. It is thought that Whey is best consumed immediately after exercise to promote MPS whereas Casein is best taken before sleep to support overnight muscle recovery and muscle adaptation
4. If a casein or whey supplement powder is what is most practical for you then we would recommend you choose the best quality powder you can afford to optimise absorption and bioavailability of the AAs contained within
5. Always read the label before purchasing - to ensure the ingredients are natural. Look out for bulking agents, chalks and sweeteners including artificial sweeteners – AVOID THEM.
6. Finally, just remember that although casein and whey have been well researched for their positive effects on athletic performance, the current cornerstone approach of any skeletal muscle hypertrophy (building) diet is to have a sufficient overall protein intake alongside regular exercise training!

Download our FREE E book

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

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...

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 Plan
• Nutrition 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.

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 taking
• Has 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...

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!

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