Topics Covered (Time of question in brackets). If you would like a 1:1 session with Janie please get in touch with her via instagram here. The information on probiotics can be found here.
- I’m a regular runner (4–5 runs per week) and since having children I’ve started experiencing runner’s diarrhoea, which I never had before. I’ve already explored the pelvic floor/physio route and was advised to look at diet next. My diet hasn’t changed significantly and is generally healthy with mostly home-cooked meals, including plenty of beans, pulses and other fibre-rich foods. There doesn’t seem to be a clear pattern between what I eat and when symptoms occur. It also doesn’t happen on every run, but it does seem more likely on longer runs or when I’m running faster. Given that I run frequently, I’m reluctant to significantly reduce fibre overall. Are there specific dietary strategies that might help (for example timing of fibre intake, types of fibre, or pre-run foods to avoid)? How do endurance runners balance getting enough fibre for general health while minimising gastrointestinal issues during runs? I’d also be interested to know what types of nutrition tend to be best tolerated during runs (especially longer runs), as I’m unsure what might help fuel performance without worsening GI symptoms. (00:01)
- What should I eat before a run or race? And is timing important? (7:20)
- Is 'Carb Loading' still a thing?" how do you do it? (14:00)
- What and how much should I eat during long runs or races? (18:30)
- I’ve done a number of endurance events and not really had any gut issues. I struggle to take in the 80-90 g of carb per hour using a mix of gels and solid food. I normally take cake, chia bars, gels and biscuit bars to get the carbs. I also use the Precision Hydration drinks for hydration but recently started taking high carb drinks but worried I am not getting the balance right between the drinks that help replace salt loss and those with the carbs. Any suggestions on hydration and food intake that makes digestion easier. Taking a carb gel every 30 minutes on a very long run can be expensive. (23:30)
- What is the 'Golden Window' for recovery?" Must I eat within 30 minutes of a workout? What happens if I don’t get fuel in 30 mins? (30:00)
- Should runners take supplements? (33:30)
- Do I really need Creatine? (36:30)
- Is there a general rule for base calories / minimum calories for men and woman and then adjusted accordingly for activity levels, especially to avoid something like REDS? (40:00)
- Any thoughts on collagen supplements? Marine or bovine? (44:30)
- Is plant-based protein as effective as whey? (45:00)
- How much protein do endurance athletes need? (48:20)
