Listeners Nutrition Clinic - March 2022

Listener's Nutrition Clinic March 2022This 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:How do I ensure I am eating enough to fuel the amount of activity I am doing? – posed by Liz 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  I have been on a low CHO diet for ages, how do I introduce them when I am scared of them? queried by RebeccaShow Notes:(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 trainingHer nutritionHer 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 snacksTiming of her food intakeHow to ensure she is eating enough(17:20)Some general TIPS to help all runners ensure they are eating enough for their training including:Don’t skip meals and don’t skimp on the meals surrounding training runs Focus on balanced mealsRemember 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 goTiming of her food intakeExamples 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 intakeThe use of a symptoms diaryObserving 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 thisAddress 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 yogurtRemember 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. We highlight:Her current weekly training planHer nutrition struggles (46:47)Our recommendations for Rebecca to help introduce carbohydrates strategically: We...