FOOD FOR … Autumn Running

November 18, 2021

FOOD FOR … Autumn Running

The weather is changing and there are lots of lovely seasonal foods to add to your menu.

It’s an ideal time to make warming soups, casseroles and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries,

We like to add warmth to our food with spices, so thought that would be a lovely focus for today’s conversation …

We will focus on ginger, turmeric and cinnamon to give some lovely taste and aroma to meals as well as supporting us nutritionally in our running.

We will outline the nutritional properties of each and consider how they may be added as part of your meal plan with some menu ideas.

LISTEN HERE Episode 77: FOOD For … Autumn Running

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SHOW NOTES

FOOD FOR … Autumn Running

(03:24)

GINGER

We tend to think of Ginger as a spice, but it’s actually classified as a herb, ginger is a thick tuberous rhizome which grow underground. If you buy ginger fresh, you’ll see the outer skin is rough and brown and when you cut into it the hard flesh is a pale yellow colour. Ginger comes in lots of different forms – the fresh root, dried powdered, stem ginger, crystalised ginger and picked ginger. You may also buy the fresh root chopped and frozen so it’s easy to use.

The active ingredients are gingerols and shogaols. Ginger is widely researched and has been found to have properties such as being antioxidant, anti-inflammatory, antimicrobial, and also has anti-cancer activities. It’s particularly well known for its effectiveness in relieving digestive distress and symptoms such as dizziness and nausea related to pregnancy and motion sickness. Gingerols also inhibit inflammatory cytokines and have been shown to alleviate pain and inflammation related to arthritis.

 How can a runner use ginger to support their health?

Many runners report feelings of nausea and loss of appetite after long endurance runs, so using ginger perhaps in hot water or tea may help recovery and allow the runner to enjoy their post run food earlier. Ginger affects the gastrointestinal tract and its interaction with the stomach and nausea centre of the brain by absorbing and neutralising gastric hormones, toxins and acids. Ginger tea is often used to help alleciate nausea and promote appetite.

Foodie ideas for using GINGER

  • For drinks – we’ve already mentioned ginger tea and a ginger hot water steeper
  • A lot of runners make porridge or overnight oats – adding some powdered ginger will give you a lovely warming flavour
  • Ginger is used a lot in Asian style dishes – one of our favourite recipes is salmon or tofu with a soy and ginger marinade – it’s work with chicken too
  • You may add ginger to flapjacks and protein bars
  • Ginger and Lemon Juice Shot

Safety note – ginger contains oxalates which may contribute to formation of kidney stones so if that is a concern for you may wish to consume ginger with caution.

(11:13)

TURMERIC

Turmeric is a well-known anti-inflammatory spice, it belongs to the same family as ginger and in its fresh form, is a root with a tough brown skin and a bright orange flesh, you may also buy it in dried powdered form.

Turmeric is often used in a curry. The active ingredient is curcumin. Using curcumin alongside peperine (from black pepper) will make it more bio available. Curcumin is fat soluble, so cooking it in some fat like coconut oil or olive oil will help its absorption by the body. It’s attracted a lot of attention as an anti-inflammatory supplement but today we are just focusing on using it as a food ingredient.

 We’ve talked about turmeric in a few episodes including …

In E53 Painkillers for Running, we recommend turmeric as a natural alternative to painkillers due to its anti-inflammatory properties.

Curcumin is known to support exercise-induced muscle damage, which can occur following hill training, especially downhill exercise, we focus on this in E72 Eating for Hill Drills.

Foodie ideas for using TURMERIC

  • Add to smoothies
  • Make Soups e.g. Turmeric Cauliflower Soup
  • Add to porridge
  • Always great in curries e.g. Sweet Potato and Lenti;
  • Add to dips
  • Add it to scrambled eggs or tofu
  • Spice up a homemade hummus
  • Roasted vegetables
  • Make turmeric tea – in a similar way to the ginger tea
  • Blend it into a smoothie
  • Enjoy a Turmeric latte

Turmeric Latte

300ml of almond milk blended with ¼ teaspoon of powdered turmeric, ginger and cinnamon with ½

Pina Colada Calmer Smoothie (Anti-Inflammatory Post Run within 30 minutes) which includes turmeric, ginger and cinnamon!! Listen to E62 Smoothies for Runners where we chatted about making your post run smoothie a therapeutic recipe.

(16:51)

CINNAMON

Cinnamon comes from the inner bark of a tree native to Sri Lanka, but there’s also a Chinese variety. You may purchase it in a powdered form or a cinnamon stick which is a quill like tube. The medicinal properties in cinnamon are from oils found in the bark: cinnamaldehyde, eugenol, and linalool.

The influence of cinnamon on glycaemic control has been widely researched, with regards to management of diabetes and insulin control. Antioxidants, in cinnamon, may act like insulin, assisting glucose in moving out of the bloodstream and into cells. Meaning that glucose is readily available for fuel.

Cinnamon is known to promote weight loss and this action has been well researched. As we’ve touched on, cinnamon regulates blood sugar. When blood sugar is balanced this results in less cravings and more even energy levels which tends to lead to a person manging their food intake and not over-eating.

Cinnamon helps regulating blood sugar by increasing insulin sensitivity. Insulin is a hormone produced by the pancreas regulating blood sugar levels. Increased insulin sensitivity, will keep your insulin levels balanced, reducing fat storage as well as sugar cravings. In menopausal women, oestrogen levels reduce and this may lead to insulin resistance, so using cinnamon as a regular ingredient may support body composition.

Foodie ideas for using CINNAMON

You may use cinnamon in sweet and savoury dishes in a similar way to using ginger

  • Add grounded cinnamon to porridge, yoghurt and smoothies at breakfast
  • Cinnamon powder may be added to hot drinks like tea or coffee, if you have sweet tooth the cinnamon may reduce the need to sweeten your drink.
  • You could make a Cinnamon Latte – blend half a teaspoon of grounded cinnamon in warm unsweetened almond milk.
  • Poaching or stewing fruit such as apples, pears or plums with cinnamon is a delicious snack or dessert. Serve with chopped nuts and yoghurt.
  • Cinnamon is used in savoury dishes especially in Moroccan and Middle Eastern dishes e.g. tagines, cous cous, as a rub or marinade on meat and fish and in casseroles
  • A few ideas for you to try cinnamon and cumin spiced carrots, cinnamon and apricot glazed salmon, cinnamon spiced basmati pilaf, lemon spiced lentils, spicy squash soup

(25:02)

Our Suggestions For a 1-Day Food Plan – see below

Our 1-Day Food Plan “FOOD FOR … Autumn Running”

KEY TAKEAWAYS

YOUR MARATHON: Run Refuel Recover

  1. The key purpose of a recovery strategy is so that enhanced performance can be achieved during subsequent running training and events
  2. Appropriate and optimal recovery is known to support glycogen repletion and muscle and body protein remodelling and repair, which are vital for enhanced performance
  3. Overtime, adequate recovery is thought to help support the metabolic and muscular adaptations stimulated by exercise resulting in enhanced performance
  4. CHO and PRO are the key nutrients to be considered for optimal recovery, however hydration and micronutrient status also need to be addressed…after all, CHO and hydration are the two known limiting factors in exercise performance
  5. During intense/prolonged exercise; Liver glycogen is used to maintain blood glucose levels whereas muscle glycogen is broken down to be used as energy for the mitochondria and the muscle contraction process
  6. Nutrition is not the only factor supporting recovery from a marathon. There are many lifestyle factors that could be considered too including:
    • Sleep
    • Sports Massage
    • Foam rolling and stretching
    • Magnesium baths
    • Compression garments
    • No Alcohol
    • Low stress
  1. IF CHO intake DURING exercise has been suboptimal (ie below 1g/Kg/h) adding protein to a CHO snack/meal/beverage AFTERWARDS, is known to increase the rate of glycogen resynthesis
  1. The timing of food intake post-training is also an important aspect of marathon recovery. They key timings are:
    • Within 30mins following the run – quick release CHO
    • 1-2H after CHO:PRO combination in a ratio of 4:1 – eat in this way every 2hrs up to approx. 6hrs after the marathon
    • After 6hrs return to normal healthy eating
  1. Finally, remember these are recommendations, everyone is different therefore, timing, amounts and types of food/nutrition need to be adapted and personalised to the individual runner’s requirements and preferences.

Related Episodes:

Eating For Hill Drills
FOCUS ON Smoothies for Runners
Running with Painkillers

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.

Remember we are available to support you if required contact us at hello@ runnershealthhub.com

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