Listeners Nutrition Clinic March 2022

March 17, 2022

Listeners 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 hello@runnershealthhub.com.  

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
LISTEN HERE Episode 90: Listeners Nutrition Clinic March 2022

Our Sponsors For This Show

A big thank you to our Show Sponsor Runners Health Hub

Please use COUPON CODE HUB to get 33% discount on Easy Nutrition for Healthy Runners Programme

SHOW NOTES

Listeners Nutrition Clinic March 202

(03:10)

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

(06:05)

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

(17:20)

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

(23:36)

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 Claire. Background 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

(29:07)

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

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

(35:37)

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

  • Consider whether there be an underlying food sensitivity/intolerance occurring? Maybe keeping a food and symptoms diary could help determine this
  • 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
  • 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

(44:57)

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

  • Her current weekly training plan
  • Her nutrition struggles

(46:47)

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

FINAL MESSAGE

Listeners Nutrition Clinic March 202

  • Remember it is not about overeating CHO, it is about eating ENOUGH of them to fuel your running and performance and recovery
  • Remember that we are all INDIVIDUAL. The recommendations suggested today may not be suitable for EVERYONE
  • 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
  • You can book an introductory call with us via our website www.runnershealthhub.com 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 Episodes:

Eating Enough to Run
Macronutrients to help Runners go Faster and Longer
Runners Gut

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

If you’ve enjoyed our Listeners Nutrition Clinic March 2022 article, click here to find more blog posts.

You can also find out more on Facebook, Twitter, Instagram and YouTube.

DOWNLOAD YOUR FREE NUTRITION GUIDE: TOP Running Snacks and Nutrient Timing