She Runs Eats Performs

• 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​​

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• 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 eatingIf 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....

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• 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.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(03:02)A quick reminder of the injuries that Karen has sustained:A chronic hamstring tendonopathy 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 healingNOTE: If you would like to receive these recipes, please contact us on: [email protected] 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 planKaren 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 RecoveryMy Journey To....Recovery From InjuryMy Journey To...Recovery FoundationsDisclaimer: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.A BIG thank you to our Show Sponsor

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• 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 planDownload Athletes Easy Training Plate Graphic(07:22)The 2 Nutrition and fuelling mistakes that beginner runners make:· Under Eating· Over EatingMost 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. TThey 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...

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• 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. 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(06:14)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 FCTORSThe 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: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 dayThe 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 periodsEating 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 oneTaste Always read the label before purchasing Marketing and Sales Spin (46:21)KEY TAKEAWAYSFirstly, 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% 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 actingIt 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 adaptationIf 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 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. 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

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