Nutrition Q&A with Janie (22 April 25)

Topics below, time covered in brackets. If you would like a 1:1 session with Janie please get in touch with her via instagram here.

• Gels v's real food what is best when racing? (1min)
• Do you have any recommendations around intermittent fasting for runners? Specifically with regards to a menstruating woman with a regular 28 day cycle. Does a 16 hour fast with an 8 hour eating window sound okay? (3:30)
• I have just been told that I have low iron, and told to take supplements, but the doctor has not provided any further advice. My ferritin levels are only just below 'normal' range but I read that runners should aim for higher levels of ferritin than non athletes. Is there a ferritin level that I should aim for?  A bit about me - I am 47, female, vegan, run (mostly on trail) 70-80km per week and have been taking iron supplements daily for the last year or so (but still testing low). What more could I do? (9:50)

• For long events, like 100 milers, l often hear advice to eat little and often, aim for 90g/carbs/hour etc. But would you also recommend proper food intake at normal meal times? Some aid stations provide hot food (pasta etc). Should this be factored into the 90g, or eaten (if I can stomach it!) in addition to this? (21:30)

• I've done 3 x 50k ultras and each time I get pretty horrendous nausea. Usually in the last third/quarter of the race. I struggle to get the recommended levels of carbs in especially once the nausea hits. I like (veleforte) chews - find them more palatable than gels. I've tried adding more savoury options like salted nuts, PB sandwiches and other real food like bars etc. I prefer water to carb drinks because they can make me feel nauseous too - I've tried several different ones. Is it a matter of keep trying different brands and just training my gut to fuel better or can you offer any suggestions? I have a road marathon in October and and can't imagine being able to stomach purely gels/chews (instead of the ultra picnic I usually carry with me €) (22:40)

• If I am going to be racing in hot conditions what neutron/hydration tweaks should I make? (29:00)
• What are your thoughts on creatine for runners? (33:30)
• What supplements would you advise for runners? (38:00)