Listener’s Nutrition Clinic March 2022

This is the first episode of our LISTENERS NUTRITION CLINIC where we answer questions we have received from YOU, our listeners and followers. 

These are questions linked to YOUR nutrition for your running, performance and personal goals….so, if you have any questions you would like us to answer/discuss in this space then do get in touch with us at 

We will host this Listeners Clinic periodically and will choose 3 questions we have received from our listeners to discuss; giving some TIPS that will hopefully support the individual posing the question…but also give you all some hints and guidance.

The questions we answer today are:

  1. How do I ensure I am eating enough to fuel the amount of activity I am doing? – posed by Liz 
  2. I am struggling with urgency to go (runner’s trots), could it be linked to what I eat, I am hoping you can help me asked by Claire  
  3. I have been on a low CHO diet for ages, how do I introduce them when I am scared of them? queried by Rebecca

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Show Notes:


Giving some background information linked to Question 1: How do I ensure I am eating enough to fuel the amount of activity I am doing? posed by Liz. Looking at:

  • Her training
  • Her nutrition
  • Her symptoms/concern


Our recommendations for Liz to help support her running and nutrition concerns: We discuss:

  • Her food choices for breakfast, lunch and snacks
  • Timing of her food intake
  • How to ensure she is eating enough


Some general TIPS to help all runners ensure they are eating enough for their training including:

  1. Don’t skip meals and don’t skimp on the meals surrounding training runs 
  2. Focus on balanced meals
  3. Remember to eat PRE/DURING/POST training runs where appropriate


Introducing Question 2: I am struggling with” urgency to go” (runner’s trots), could it be linked to what I eat, I am hoping you can help me asked by ClaireBackground information includes:

  • Her struggles with and thoughts about why she experiences urgency to go
  • Timing of her food intake
  • Examples from her detailed one-day food diary

 Some additional information on her current fibre intake is discussed  


Our recommendations for Claire to help resolve her “urgency to go” concerns: We discuss:

  • Adjusting her fibre intake
  • The use of a symptoms diary
  • Observing for potential triggers including: foods, beverages, medications/supplements, anxiety


Some general TIPS to help all runners who may be suffering from “Urgency to go” include:

  1. Consider whether there be an underlying food sensitivity/intolerance occurring? Maybe keeping a food and symptoms diary could help determine this
  2. Address pre-run eating habits – think about what you eat immediately before a run, and work backwards – do you need to do a food swap e.g. if dairy yogurt is the trigger then swapping it for a coconut yogurt
  3. Remember sugar prompts the body to release more water into the GI tract, which can make the stool looser – so if your diet has a high sugar content…try reducing it


Outlining Question 3: I have been on a low CHO diet for ages, how do I introduce them when I am scared of them? A query from Rebecca. We highlight:

  • Her current weekly training plan
  • Her nutrition struggles 


Our recommendations for Rebecca to help introduce carbohydrates strategically: We discuss:

  • Introducing Carbohydrate foods slowly
  • The timing of carbohydrate intake
  • How much carbohydrate to eat depending on training load 


Our final message:

  1. Remember it is not about overeating CHO, it is about eating ENOUGH of them to fuel your running and performance and recovery
  2. Remember that we are all INDIVIDUAL. The recommendations suggested today may not be suitable for EVERYONE
  3. If you feel you require a more personalised approach to your nutrition for your running then do get in touch with us to discuss how we could work with you 
  4. You can book an introductory call with us via our website Just click on the “work with us” tab on the tool bar at the top right side of the home page and complete the form

Related Topics:

Eating Enough to Run

Runners Gut

Macronutrients to help Runners go Faster and Longer


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 Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

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If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running – please contact them at

Happy Running!

Aileen and Karen