Meet Aileen and Karen
Nutritionists, Educators, Podcasters, Runners and Friends
We are busy working women, who run for health, fitness, achievement, and fun. Even as Nutritional Therapists, we have had our own personal “running performance” struggles. That’s why we came together to combine our nutritional expertise and running experiences to support runners like you …. a recreational or club runner or a weekend warrior …
Aileen and Karen designed the Free Female Runner Nutrition Guide considering the principles of nutrient timing for endurance runs (2hrs +)
to include:
- Preservation of stored glucose (glycogen) – in liver and muscles
- Prevent using protein for energy
- Sustain performance.
- Provide sufficient energy (Kcal) for specific training
- Support recovery and repair
- Pre, during and post training fuelling
When you are thinking about nutrient timing, consider your individual lifestyle, running goals, age, and digestive symptoms/conditions.
In our Free Runners Nutrition Guide you’ll find Nutrition Tips for Pre-Training:
A run up to 90mins at easy/steady pace could be completed in the fasted state.
If you are planning to run in excess of 90 minutes then consider eating approx.1-2hrs before the run to encourage the body to utilise fat as fuel.
If you are eating less than 1hr before starting your run have a quick release Carbohydrate (CHO) food to ensure speedy digestion/absorption.
In our Free Runners Nutrition Guide you’ll also find Nutrition Tips for During Training and Post Training. If you are stuck for ideas on what foods to eat pre, during and post running, our Free Runners Nutrition Guide gives you easy to make and eat real food suggestions.
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