Runners Nutrition Questions Answered
A background to Lesley’s question.
Aileen’s personal experience of disc injury and the treatment approach she took for recovery.
Aileen’s personal experience of reintroducing exercise.
The importance of consulting with a professional physical therapist and taking their advice over generic information on google!
Suggestions of some restorative exercise which may be considered under supervision of your professional physical therapist.
Rebuilding stamina during training to be race ready.
Aileen’s nutritional approach to using an anti-0inflammatory food plan and therapeutic supplements.
Pro inflammatory foods to eliminate or minimise during recovery.
Pro inflammatory cooking methods to eliminate or minimise during recovery.
Using anti-inflammatory food sources of omega 3 fatty acids
A reminder on adding in pre, during and post run fuelling as your distances increase during training.
A background to Charlotte’s question.
How to check if you are eating enough for all of your activities including running.
Eating for blood sugar balance to promote even energy levels and avoid energy dips and slumps.
Everyday foundational nutrition and planning your food to meet TDEE and training requirements.
Discussing two potential nutrient depletions which may contribute to low energy i.e. B12 and iron status.
Three considerations on eating to be lean:
- Eating for energy balance
- Using carbohydrates strategically
- Optimising protein intake for mid life age phase
Sources of BCAAs branch chain amino acids.
Adjusting your exercise plan to include the advice from ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP). When we get to midlife it’s important to complement our run training with resistance training and exercise with promotes flexibility and balance.