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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blog posts
FOOD for Beginner Runners
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 [...]
Protein For Runners: Whey vs Casein
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 [...]
IT Band Syndrome and Running
IT Band Syndrome and Running 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 [...]