Cook Eat Run, a podcast that talks to runners about real food. Hosted by Charlie Watson; Registered Dietitian, author of Cook Eat Run, and thirteen time marathoner. I believe that nutrition shouldn't be complicated, this podcast brings you evidence based nutrition advice specifically for runners. Everything you wanted to know but weren't sure who to ask. Plus everyday runners achieving amazing things, from couch-to-5K through to multi-stage ultra marathoners.
Proudly produced by Decibelle Creative
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From Quick Fixes to Long-Term Health: The PureSport Philosophy with CEO Dan Temm (00:27:12)
This week on Cook Eat Run, Charlie Watson sits down with Dan Temm, the CEO of PureSport, to explore the dynamic world of sports supplements and the importance of community in the brand's ethos.The Origins of PureSportDan shares the inspiring story behind PureSport, founded by two professional rugby players who sought a healthier alternative to opioid-based painkillers. They embarked on a journey to discover natural solutions, leading to the development of their innovative product line.Product Evolution and InnovationCharlie and Dan discuss the evolution of PureSport's offerings, from CBD products to their latest additions like creatine and adaptogens.Community ConnectionThe significance of community for PureSport, and how the brand's grassroots approach fosters genuine connections among athletes. Dan emphasises the joy of engaging with customers through local run clubs and events, creating a supportive environment for all fitness levels.ChallengesThe challenges PureSport has faced, including product development hurdles and the importance of transparency in building trust. Dan shares anecdotes about the brand's commitment to addressing customer concerns and maintaining open communication.Exciting Future PlansDan hints at upcoming product launches, including running gels catering to the specific needs of athletes. Head to the website for more information on PureSport products Connect with Dan on Linkedin Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.comGrab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Creatine for Runners: The Game-Changer You Need to Know About with Dana Sowards (00:30:44)
This week on Cook Eat Run, Charlie Watson is joined by Dana, a sports nutrition expert, to delve into the increasingly popular topic of creatine supplementation for runners.Understanding CreatineCharlie and Dana kick off the discussion by breaking down what creatine is and its natural occurrence in the body. Dana explains how creatine plays a crucial role in energy production, particularly during high-intensity activities, and why it’s gaining traction among endurance athletes.Who Can Benefit?The conversation highlights that while creatine is often associated with strength and power athletes, endurance runners, especially women over 30, can also reap significant benefits. Dana discusses how creatine can aid in muscle recovery, combat age-related muscle loss, and even improve brain health, making it a worthwhile consideration for many.Supplementation GuidelinesListeners will learn about the recommended dosages, the best forms of creatine to take, and how to incorporate it into their daily routines. Dana shares insights on the importance of hydration and addresses common concerns regarding gastrointestinal issues that some may experience with supplementation.Practical Tips and TimingCharlie and Dana provide practical advice on when to take creatine, how to mix it into your diet, and the potential weight gain that may occur. They also discuss the importance of monitoring your body’s response to supplementation and adjusting accordingly.Key TakeawaysAs the episode wraps up, Dana emphasises the importance of keeping a journal to track any changes and benefits experienced while taking creatine. She encourages listeners to consult with a sports dietitian if they have any concerns or negative side effects.For more information and to connect with Dana, follow her on Instagram @a_dash_of_dana or visit her website for additional resources and insights.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Bicarbonate of Soda: The Secret Weapon for Runners with Tom Hollis (00:36:22)
This week on Cook Eat Run, Charlie Watson welcomes back Tom Hollis, a registered sports nutritionist and seasoned runner, to explore the fascinating topic of bicarbonate of soda and its potential benefits for runners.Understanding Bicarbonate of SodaTom breaks down the science behind bicarbonate of soda, explaining how it works within the body, particularly during high-intensity exercise. He discusses the relationship between lactate production, hydrogen ions, and muscle fatigue, shedding light on why this common kitchen ingredient is gaining traction among endurance athletes.The Resurgence of BicarbDespite its long history in the running community, bicarbonate of soda is experiencing a resurgence thanks to new products that mitigate gastrointestinal issues often associated with its use. Tom explains how these innovations are making it more accessible for runners of all distances, from 5Ks to marathons.Practical Application and DosageCharlie and Tom discuss practical tips for incorporating bicarbonate of soda into training routines, including recommended dosages and timing for optimal performance. Tom shares his personal experimentation with bicarb, detailing both the successes and challenges he faced during his trials.Performance InsightsListeners will gain insight into the potential performance benefits of bicarbonate supplementation, including its impact on perceived exertion and overall running efficiency. Tom shares his thoughts on how small improvements can add up over time and the importance of establishing a solid nutritional foundation first.For more information on Tom’s coaching services and nutrition advice, visit his newly launched website at tomhollishealth.com and follow him on Instagram @tomhollisruns.Thinking of trying bicarbonate of soda for your training? Don’t forget to save 10% on Morton's bicarb system at X Giles with code COOKEATRUN.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Run Stronger: A Guide to Strength Training for Runners, with Emma Kirk-Odunubi (00:32:42)
This week Charlie Watson welcomes Emma Kirk Odunubi, a running coach and sports scientist, to discuss the often-overlooked yet crucial topic of strength training for runners.The Importance of Strength TrainingAs Charlie reflects on her own neglect of strength training, Emma shares her journey from injury-prone cardio enthusiast to a strong, injury-free runner. They delve into the significance of incorporating strength training into a runner's routine, particularly as they age and set ambitious running goals.Understanding the BasicsEmma breaks down the essentials of strength training, explaining why it's vital for injury prevention and improving performance. She emphasises the importance of single-leg exercises, as runners predominantly land on one leg at a time, making stability and strength crucial for efficient running.Practical Tips for Integrating StrengthDiscover how to effectively incorporate strength training into your existing running schedule. Emma provides actionable advice on habit stacking and how to replace one run with a strength session without compromising your training. She also discusses the ideal timing for strength workouts relative to running sessions.Nutrition for Strength TrainingCharlie and Emma discuss the nutritional aspects of strength training, highlighting the importance of proper fuelling before and after workouts. Emma shares her insights on the necessity of protein for muscle recovery and the role of carbohydrates to sustain energy during longer training sessions.Long-Term BenefitsAs they wrap up, Emma elucidates the long-term benefits of strength training for runners, including improved efficiency, faster times, and enhanced overall fitness. They also touch on the importance of strength training for women over 30, addressing misconceptions and encouraging a shift in mindset towards weightlifting.For more insights and to connect with Emma, visit her website at emmakirkodanuobie.com or follow her on Instagram @emmakirkyo.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Should I be taking collagen? Boosting Performance for Runners with Sian Seccombe (00:38:30)
This week on Cook Eat Run, Charlie Watson dives into the world of collagen with special guest Sian Seccombe. Sian, an ultra runner and sports nutrition enthusiast, brings her expertise to discuss the science, benefits, and misconceptions surrounding collagen supplementation, especially for female runners over 30.Collagen UncoveredExplore what collagen is and why it's a hot topic in the running community. Sian explains the role of collagen as a protein and its importance in connective tissues, particularly for those recovering from injuries or undergoing intense training.Supplementation InsightsCharlie and Sian delve into the nuances of collagen supplements, discussing the difference between marine and bovine collagen, the importance of hydrolysed forms, and what to look for when choosing a supplement. They also tackle the question of whether runners should supplement and the potential benefits for injury prevention and recovery.Real Food FirstSian highlights how a balanced diet can provide necessary proteins and amino acids. They discuss collagen-rich and collagen-boosting foods, and how vitamin C plays a crucial role in collagen synthesis.Practical Tips for RunnersLearn about the best practices for incorporating collagen into your diet, whether through supplements or food. Sian shares tips on timing, dosage, and how to ensure your body gets the nutrients it needs to support your running goals.Connect with Sian on Instagram @siansecc & Tiktok siansecc , and check out her podcast ‘The Fuelled Runner’. Thinking about adding collagen to your routine? Save 10% on Pillar Performance and SIS collagen at XMiles with code COOKEATRUN.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Deep Dive: Pillar Performance (00:41:33)
This time on Cook Eat Run, Charlie Watson is joined by Dr. Dan Plews from Pillar Performance to delve into the science behind micronutrients and their impact on athletic performance. Dan, the head of research at Pillar Performance, shares insights into how specific supplements like magnesium, omega-3s, and collagen can enhance recovery and performance for athletes.Understanding MicronutrientsDan explains the vital role of micronutrients such as magnesium and omega-3s in an athlete's diet. He highlights how these nutrients support various physiological processes, including muscle function, inflammation reduction, and overall metabolic health.Magnesium: The Unsung HeroDiscover why magnesium is crucial for athletes, especially those losing it through sweat during high-intensity workouts. Dan discusses the benefits of Pillar Performance's triple magnesium blend designed to maximise absorption and minimise gastrointestinal distress.Omega-3s for Optimal RecoveryDan emphasises the importance of omega-3 supplementation, particularly for athletes, due to its anti-inflammatory properties and benefits for heart, brain, and muscle health. Learn how to integrate omega-3s into your routine effectively.Collagen and Tendon HealthExplore the benefits of collagen supplementation for joint and tendon health. Dan explains how collagen peptides can improve tendon stiffness and force production, making it a valuable addition to an athlete's regimen.Supplementation StrategiesDan shares practical advice on how to incorporate these supplements into your daily routine, ensuring maximum benefit and absorption. He also discusses the importance of consistency and the right timing for each supplement.Listen to the PILLAR Performance Podcast here: https://podcasts.apple.com/au/podcast/the-pillar-performance-podcast/id1657287702https://open.spotify.com/show/61jzgXksYsWryVDHFF4lDsGot fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Sydney Marathon Unveiled: A World Major in the Making with Heather Jensen (00:47:17)
This week on Cook Eat Run, Charlie is joined by her friend Heather Jensen to discuss the Sydney Marathon, which is set to become a World Marathon Major in 2025. Heather shares her experience running this as part of the World Age Group Championships, spilling the beans on the course, the Expo, and her personal journey to the finish line at the Sydney Opera House!Sydney Marathon: A New MajorHeather talks about the excitement surrounding Sydney's upcoming status as a World Marathon Major and reflects on her own experience running the race. She shares her journey from receiving the invitation to participate in the Age Group World Championship to crossing the finish line.The Sydney Expo ExperienceWhile the race itself was phenomenal, Heather notes the Expo could use a few improvements! She shares her insights on what to expect and offers advice for future participants on timing their visit to the Expo to snag the best merchandise.The Course and ChallengesHeather describes the Sydney Marathon course as challenging, and compares it to other majors like Boston and New York, offering tips on how to prepare for the unique demands of the race.Fueling and Nutrition StrategiesHeather discusses her fueling strategy, including the use of Goo Energy Labs gels and salt sticks, and how she adapted her nutrition plan for the Sydney Marathon. She emphasises the importance of personalising your fueling strategy to ensure optimal performance.Top Tips for Sydney MarathonHeather shares her top tips for running the Sydney Marathon, including training for varied weather conditions and hill workouts. She also stresses the importance of enjoying the city and making the most of the marathon experience.Follow Heather on Instagram at @tryandrungirlGot fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Are Gels Bad for Your Gut? Why gut health is a runner’s best friend with Gabrielle Morse (00:43:07)
This week Charlie chats with Gabrielle Morse, gut health expert from The Gut Health clinic about gut health for runners - foods to avoid, how to add extra fibre into your diet and what gut training means!Are energy gels are detrimental to gut health? How can runners optimise their gut health for better overall wellbeing?Gut Health BasicsGabrielle explains how gut bacteria affect everything from digestion to mental health. Top Tips for RunnersDiscover easy ways to up your gut game. Think fibre, think variety, and learn how to fuel your runs with gut-friendly foods.Gut Training 101Learn about gut training for better fibre and carb tolerance. Gabrielle shares tricks for handling gut issues on the run.Energy Gels: are they messing with your gut? Are gels gut villains? Gabrielle talks about emulsifiers and FODMAPs, while Charlie suggests some natural alternatives.Processed Foods and Your GutGabrielle highlights the fibre failings of ultra-processed foods and how to balance them with plant-based goodness.Supplements: Yay or Nay?Find out when probiotics and supplements might help, and why food should come first.Don't miss out on the 10% discount on thi month’s featured products: Hummer gels and Supernatural Fuel energy pouches at XMiles with the code COOKEATRUN. Check out Charlie’s list of recommended natural gels below:Veloforte Hilltop Spring RawVelo Activeroot. Find out more here - https://xmiles.co.uk/blogs/news/fuel-with-100-real-food Connect with Gabrielle Morse at the Gut Health Clinic for more tips.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative
Berlin Marathon debrief & CGM - are they useful for amateur athletes? (01:01:17)
Episode 13 - Berlin Marathon Debrief and CGMsThis week on Cook Eat Run, Charlie and guest Alex Larson (@alexlarsonnutrition), a dietitian nutrition coach for endurance athletes, discuss the Berlin Marathon and the use of continuous glucose monitors (CGMs). She also chats with Lillie Bleasdale (@lilliesfitness on Instagram) a London Marathon championship athlete and founder & head coach of PASSA - an online running coaching collective for women. They discuss the importance of proper care for women’s health in sports and this impacts athletic goals.Berlin MarathonTraining, fueling, and achieving performance goals, specifically a sub-three-hour marathon. Charlie discusses her adjustments in training and lifestyle that led to improved performance.Continuous Glucose Monitors (CGMs) Charlie tested one herself to understand its relevance for athletes and patients with diabetes and Alex explains that while CGMs are crucial for people with diabetes, their use among athletes without the condition is unnecessary and costly. Nutritional InsightsCharlie and Alex look explore the body’s natural responses to food, particularly carbohydrates, and the importance of personalised nutrition strategies. The emphasis is on achieving athletic goals through proper fuel and training rather than fancy tech.Women's Health in Sports and MedicineCharlie and Lillie have an in-depth discussion about advocating for women's health in sport, particularly around conditions like endometriosis. They look at how this condition and adenomyosis has affected Lillie’s life and training with advice for women advocating for their own healthcare. Cost and Affordability in SportsLillie and Charlie observe the expenses involved in sports like running and triathlons, including race gear and equipment, and the differences between affordable sports (like running) and expensive ones (like cycling or triathlons). Charlie and Alex reflect on the challenges of training for long-distance endurance events like Ironman races, both in terms of time and cost.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Fuelling for an Ultra with Dietician Amy Goblirsch (00:34:54)
This week on Cook Eat Run, Charlie chats with runner and dietitian Amy Goblirsch about her recent 100 mile race that she undertook just over a year postpartum, whilst still breastfeeding her youngest! Learn how Amy navigated pumping on course (and the additional hydration and fuelling challenges that brought) and how she tackled nutrition for a 24hour+ race, as well as tips to deal with on-the-run nasuea! Amy's Ultra Marathon JourneyAmy recounts her experience of completing her first 100-mile race just one year postpartum. She discusses the leap from a 50k to 100 miles and how she managed her training alongside raising a young child. Amy's story is both inspiring and informative, providing a realistic look at the dedication and planning required for such an endeavour.Breastfeeding and Pumping During UltrasAmy shares her experience of breastfeeding and pumping during her 100-mile race. She talks about the logistical challenges, how she practised during training, and the support she received from race organisers and her husband. Nutrition Strategies for Ultra MarathonsAmy and Charlie dive into the specifics of fuelling for ultra marathons. Amy shares her nutrition strategy, including the use of gels, real foods like grilled cheese and quesadillas, and how she adapted her plan on race day. She also offers tips on managing nausea and the importance of flexibility in your nutrition plan.Training and Day-to-Day NutritionLearn how Amy balanced her training with day-to-day life, including the importance of back-to-back long runs and how she adjusted her daily nutrition to support her increased mileage. Amy provides practical advice on how to fuel your body for both performance and recovery.Top Tips for Aspiring Ultra RunnersAmy offers her top tips for runners looking to tackle their first ultra marathon. From gradually increasing your carbohydrate intake to incorporating protein for muscle recovery, her advice is designed to help you build a robust nutrition plan that can adapt to the demands of ultra running.The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop Don't forget to use the discount code COOKEATRUN to save 10% on Morton gels and Active Root products at XMiles until the end of September.Follow Amy on Instagram at @the_running_dietitian Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
An interview with Lizzie diamond - balancing parenting & high level running (00:42:19)
Episode 11 - Recovery Nutrition for RunnersThis week on Cook Eat Run, Charlie chats with Lizzie Diamond, known on Instagram as @runnerof4. Lizzie shares her inspiring journey of balancing marathon training with raising four children, her reasons for running, and how she fuels for her races. Dive into her story and discover practical tips for managing a busy life while pursuing running goals.Lizzie's Running JourneyLizzie reveals how she started running in 2017 after having three children and preparing for her wedding. Learn about her transformation from a theatre enthusiast to a marathon runner with a personal best of 2:47. Lizzie's passion for running and her drive to push her limits are truly inspiring.Balancing Training and FamilyDiscover how Lizzie juggles marathon training with family life, thanks to the support of her husband, Ben. She shares her tips for finding a balance, including early morning runs and flexible strength training. Lizzie also talks about the importance of having a supportive network and how her children understand and support her running journey.Marathon Training InsightsLizzie provides a glimpse into her marathon training routine, including her weekly mileage, interval sessions, and long runs. She discusses the emotional and mental challenges of marathon training and the importance of recovery. Learn how Lizzie stays motivated and overcomes the difficulties of balancing training with other responsibilities.Nutrition and RecoveryCharlie and Lizzie discuss the importance of nutrition in marathon training. Lizzie shares her pre-run and post-run nutrition strategies, including her favourite snacks and recovery foods. Find out how she fuels her long runs with gels and electrolytes and the importance of practising with different nutrition products.Top Tips for New RunnersLizzie offers valuable advice for new runners, including the importance of pushing boundaries, joining a local running club, and setting goals by booking races. Her tips are designed to help runners stay motivated and accountable, especially during the challenging winter months.Connect with Lizzie on Instagram at @runnerof4 to follow her journey and get inspired by her dedication and enthusiasm for running.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.uk This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Can you lose weight safely and nail your endurance nutrition? (00:27:08)
Running and Safe Weight Loss with Bespoke Nutrition Coach Becky, from We Eat We MoveThis week on Cook Eat Run, Charley dives into the often controversial topic of running and weight loss with nutrition coach Becky from We Eat We Move Nutrition. Find out how to fuel for performance while aiming for weight loss, and listen out for practical advice no matter what stage of your journey you're at.Fuelling for Performance and Weight LossBecky discusses the common pitfalls runners face when trying to lose weight, including the dangers of under-fuelling and the importance of managing expectations. Learn why it's crucial to fuel your runs properly and how to avoid the trap of fasted running and post-run bingeing.Practical Tips for New RunnersFor those just starting out, Becky emphasises the importance of building a solid running routine before focusing on weight loss. Discover how keeping a simple food diary can be an eye-opening tool to help you make better nutritional choices and improve your running performance.Seasoned Runners and Weight LossBecky offers advice for experienced runners who want to lose weight without compromising their performance. Learn how to balance your nutrition during training cycles and why it's essential to focus on pre-run, intra-run, and post-run fuelling.Intermittent Fasting and Strength TrainingCharley and Becky explore the impact of intermittent fasting on running performance and discuss the importance of incorporating strength training into your routine. Find out why strength training is crucial for overall health and injury prevention, especially for female runners.Top Tips for Healthy Eating and Protein SnacksBecky shares her top tips for healthy eating and quick, easy protein-packed snacks to ensure you're getting enough nutrients to support your running goals. From boiled eggs to protein bars, discover convenient options to keep you fuelled throughout the day.Connect with Becky on Instagram at @weeatwemove_nutrition for more tips and visit her website to learn about her services and coaching programmes.Don't forget to use the discount code COOKEATRUN to save 10% on Goo Nutrition products and Noon Electrolytes at XMiles until the end of August. Check back next month for our September product features.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month's featured products at Xmiles.co.uk This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Swimming Nutrition with Lara Giusti (00:28:38)
Swimming Nutrition with Lara Giusti of VeloforteThis week on Cook Eat Run, Charlie chats with Lara Giusti, co-founder and head chef at Veloforte, about the unique challenges of nutrition for swimming. Lara shares her journey of creating Veloforte to provide natural sports nutrition options and offers invaluable tips on how to effectively fuel for swimming, especially for those tackling triathlons or long-distance swims.The Birth of VeloforteLara discusses the inspiration behind Veloforte, driven by the need for natural sports nutrition. Learn how her personal experiences and passion for real food led to the creation of a product range that caters to athletes seeking healthier fueling options.Challenges of Swimming NutritionSwimming poses unique fueling challenges due to the lack of storage options and the water environment. Lara explains how to pre-fuel and post-fuel effectively, and offers advice on intra-swim fueling for those longer sessions. Discover why hydration is just as crucial in swimming and how to manage it.Practical Tips for Swim FuellingFrom the importance of practising your fueling strategy during training to the logistics of carrying and consuming gels while swimming, Lara provides practical tips to ensure you’re well-prepared. She also covers the importance of carbohydrate loading and how to structure your nutrition leading up to race day.Product HighlightsCharlie and Lara discuss some of Veloforte's standout products, including the endurance bars, chews, and the newly launched overnight oats. Learn why these products are favourites among athletes and how they can fit into your training and recovery routine.Connect with Veloforteand explore their range of natural sports nutrition products at Veloforte.com.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Should runners avoid all ultra processed foods? (00:25:55)
Should Runners Avoid All Ultra Processed Foods?This week on Cook Eat Run, we tackle the ever-controversial topic of ultra processed foods with renowned dietitian Nichola Ludlam-Raine, better known as NYX Nutrition. Join Charlie as she delves into Nicola's new book, "How Not to Eat Ultra Processed Foods," and uncovers practical advice for runners who often rely on these foods for fuel.Understanding Ultra Processed FoodsNicola breaks down what ultra processed foods (UPFs) are, tracing their origins and explaining why they have garnered such a negative reputation. Learn about the spectrum of UPFs, from junk foods like sweets and fast food to healthier options like hummus and wholemeal bread, and why not all UPFs are created equal.Making Informed ChoicesDiscover how to make better food choices without eliminating convenience. Nicola shares tips on identifying healthier alternatives and balancing your diet to include nutrient-rich whole foods alongside occasional UPFs. She also offers practical advice for busy parents and athletes on how to navigate the complexities of food labels and ingredient lists.Sports Nutrition and UPFsAre sports nutrition products considered UPFs? Nicola addresses this pressing question and reassures athletes that using gels, bars, and drinks designed for performance is perfectly acceptable. Learn how to balance your diet to include these products without compromising your overall health, and get tips on pre-run and post-run fuelling strategies.Connect with Nic on Instagram at @nicsnutrition for more tips and to learn about her group coaching programme launching this July.Grab her new book “"How Not to Eat Ultra Processed Foods” Here:https://amzn.eu/d/09kpu0N6Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJULY10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Let's talk about SWEAT baby; the science of sweat, hydration and sodium (00:41:19)
This week, Charlie takes a dive deep into the essential topic of sweat, sodium and hydration with Andy Blow, founder and CEO of Precision Fuel and Hydration.Understanding HydrationCharlie explains how dehydration impacts performance, leading to symptoms like increased heart rate, GI issues, and muscle cramps. Learn about the average fluid needs for men and women, and how to adjust for sweat losses during training and races.The Science of SweatAre you a salty sweater? Discover why sodium is the most crucial electrolyte for runners, with average losses around 900 milligrammes per litre of sweat. Charlie discusses the importance of adding salt to your diet, particularly in pre and post-run foods and drinks. Precision Fuel and Hydration’s Andy BlowAndy shares the journey of Precision Fuel and Hydration, from its inception to becoming a key player in the endurance sports nutrition space, and Charlie puts your questions to Andy about some of your favourite products. Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Why do runners get GI issues and how can we avoid them? (00:30:52)
This week on Cook Eat Run, we're addressing a common yet often overlooked issue for runners: gastrointestinal (GI) problems. Join Charlie as she sits down with registered dietitian and seasoned marathoner Kristy Baumann to explore the common mistakes that lead to GI distress during runs and, more importantly, how to prevent them.Understanding GI IssuesKristy breaks down what GI issues encompass, from gas and bloating to diarrhea and vomiting, and explains why these symptoms are so prevalent among runners. Learn about the factors that contribute to these problems, including diet, hydration, and the physical impact of running on the digestive system.Preventing GI ProblemsDiscover practical tips to avoid GI issues, such as the importance of hydration, the role of sodium and electrolytes, and the benefits of a well-planned carb load. Kristy also shares her insights on how to train your stomach to handle race-day nutrition and the potential impact of race-day nerves.Special ConsiderationsFor runners with specific conditions like inflammatory bowel diseases, Kristy offers tailored advice on managing symptoms and choosing the right nutrition products. She also discusses the potential benefits of modifying what you wear during a run to alleviate GI discomfort.Real-Life ExperiencesCharlie and Kristy share their own race-day disasters and the lessons they've learned from them. From the pitfalls of trying new gels on race day to the consequences of poor pre-race food choices, their stories highlight the importance of preparation and practice.Connect with Kristy on Instagram at @marathon.nutritionist for more tips and to learn about her group coaching programme launching this July.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUNJUNE10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Deep dive into Styrkr with Jamie Runnings & Styrkr’s Christian Sanderson (00:51:22)
In this episode of Cook Eat Run, we delve into the world of sports nutrition with a focus on the innovative brand Styrkr. Join Charlie as she chats with founder Christian Sanderson and avid runner Jamie, known on Instagram as @jamies.running, about their experiences with Styrkr products and how they enhance their training and performance.Jamie’s Running: Fueling Early Morning RunsJamie, an early morning runner and Styrkr enthusiast, shares his fuelling strategies for those pre-dawn runs. From using Styrkr's Mix 90 carb drinks with caffeine to incorporating their rice bars and gels, Jamie provides practical insights on how to optimise performance and avoid GI issues. He also discusses his training regimen, including his preparation for the Chicago Marathon.Christian Sanderson: The Styrkr Story Christian shares the fascinating journey of Styrkr, from its inception in his own kitchen to becoming a go-to brand for endurance athletes. Learn about the key products that have made Styrkr a standout in the market, such as the Mix 90 carb drinks, Gel 30 Nitro, and the award-winning Bar 50 rice bars, which Christian originally created with his daughter.Charlie also taste-tests some of Styrkr’s products, including the Bar 50 rice bars and the Styrkrthon protein bars - tune in to get her verdict!Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Can beets make you a better runner? (01:03:38)
Charlie is back with more nutritional knowledge that could give you the edge in your next race! Are beetroots the secret ingredient to a runner's success? Find out in today’s episode of Cook Eat Run, where Charlie chats with ICU dietitian and marathon winner Tom Hollis and Beet It Sports drink Brand Manager Jonathan Cartwright, about the power of nitrates in enhancing running performance.Tom Hollis aka: PlantrunnerTom, fresh off his Milton Keynes marathon victory, shares his personal strategy for tackling two marathons in 15 days and the role nutrition played in his recovery and triumph. From carb loading to the specifics of race day fueling, Tom gives us the lowdown on how he optimises his intake for peak performance.Delve into the science behind nitrates, and why they might be more beneficial for recreational runners than elites. Plus, get practical advice on how to incorporate beetroot shots into your routine, and learn why a clean mouth might not be your best friend when it comes to nitrates…Discover the potential of nitrates not just for race day, but also as a training aid, and explore the emerging trend of including nitrates in mid-race fueling.Jonathan Cartwright: Beet It SportsAnd if you're curious about the brand behind the beetroot magic, stick around for Charlie's interview with Jonathan Cartwright from Beet It Sports. Uncover the origins of Beet It, its evolution alongside groundbreaking research, and why its products might just be the natural performance enhancer for you.Explore the range of nitrate products, from the classic shots to innovative crystals perfect for travel, and learn how to integrate them into your training and recovery — all while enjoying a special discount code for Cook Eat Run listeners when you purchase Beet It from the XMiles website.Connect with Tom for more insights on nutrition and running at tomhollishealth.com and follow his journey on Instagram @plantrunner_rd.Check out Beet It Sports beetroot shots and other products at https://www.beet-it.com/ / @beetitsport (also available at Xmiles.co.uk - remember to use discount code COOKEATRUN10 for 10% off site wide).Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
London & Boston Marathon debrief episode with Andy Raynor, aka FOD Runner (00:49:22)
From carb-loading to ketones, this episode brings you a sub-3 Marathoner's Guide to fuelling success.Fuel your passion for running with the latest episode of Cook Eat Run - Charlie Watson (now 16-time marathoner!) dives deep into the world of running nutrition with Andy, aka ‘The FOD runner’. Andy is a YouTuber, running coach, and sXMiles ambassador, and in this episode shares the secrets behind his sub-3 hour marathon success. Charlie also shares her own Boston Marathon experience, revealing how a hot day led to on-the-fly adjustments to her hydration and sodium intake. Charlie shares her carb-loading techniques and how she managed to nail her nutrition despite the challenging conditions. Andy shares his approach to carb loading, and his experimentation with ketone supplements as a potential third energy source (don't miss Charlie’s view as a dietician as she unpacks the use of ketones and whether they're worth the investment at the end of the episode!)This episode is packed with practical advice for runners of all levels, with super valuable insights on fueling, hydration, and the mental clarity that comes with proper nutrition.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Fueling the Distance: Mastering Carb Loading for Marathon Season (00:37:12)
Ever hit the dreaded wall during a marathon? In this episode expert guest Meghann Featherstun from Featherstone Nutrition breaks down carb loading, the game-changing strategy that can help you avoid that fate. Charlie and Meghann emphasise the significance of sufficient carbohydrate intake to sustain energy levels during endurance activities and dispel the misconceptions surrounding carb consumption. Meghann provides insights into the mental and physical benefits of carb loading and addresses common concerns, such as fibre management and hydration during travel. They discuss personalised approaches to carb loading, highlighting individual differences in tolerance and preferences. Learn practical tips for managing your carb intake and why your brain might love those gels just as much as your muscles do. Tune in and turn your next marathon into your best one yet.Meghann’s carb drinks and supplements recommendations:Precision Fuel and Hydration Carb & Electrolyte Drink Precision Fuel and Hydration Carb only drink Maurten Carb Drinks Skratch Lab Super High Carb drink High Five Energy Drink OTE Energy Drink Tailwind Styrkr dual carb drink mix Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Fuelling Your marathon: The Ultimate Guide to Energy Gels & Hydration (00:21:13)
In this episode of Cook Eat Run, we're stripping things back to the essentials with a comprehensive guide on how to fuel your runs effectively. Whether you're a marathon newbie or a seasoned pavement pounder, we've all faced the conundrum of what to munch on. No more Haribo and Lucozade Light - Charlie’s come a long way since then! She’s here to share the lessons learned from her own trial and error – so you can skip straight to the success part.Charlie spills the beans on how she taste-tested every gel, chew, and carb drink under the sun, and shares the highlights (and lowlights) of her summer-long nutrition experiment, diving into the world of carbs, caffeine, and electrolytes, exploring options from high-carb gels to natural fuel choices. Get the lowdown on texture, taste, and how to avoid the dreaded "runner's trots”, plus tips on how to train your gut for race day (and why caffeine might just be the cheaper performance booster you've been looking for).Don't miss out on practical advice for race day, including how to carry your fuel, whether to walk or run while refuelling, and a sneak peek at what's on course at major marathons.Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
The return of Cook Eat Run, with XMiles (00:01:24)
The Cook Eat Run Podcast is back!Join Charlie Watson (@therunnerbeans) and learn how to fuel your runs, feed your body, and sprint into the world of sports nutrition in this brand new series, now in partnership with XMiles - the one stop nutrition shop.In this season, Charlie is unwrapping the secrets of marathon fueling strategies, diving into the details of what keeps you going mile after mile. Make sure you’re subscribed so you don’t miss upcoming episodes featuring interviews with top sports nutritionists, elite athletes, and cutting-edge brands. Get the scoop on CBD, understand the power of nitrates, master the art of carb loading, and unlock the potential of caffeine for peak performance.Xmiles is also dishing out a 10% discount code exclusively for Cook Eat Run listeners site wide, so lace up, press play and let’s get going - your next PB starts here! Connect with Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code CER-POD10 for 10% off site wide at Xmiles.co.ukThis podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative
Lets Talk Egg Freezing & IVF (01:03:37)
This chatty episode with Evgenia Koroleva, ultramarathoner, founder of OneLDN and creator of The Curve Transformation (the first Female Body Transformation program designed for you around your menstrual cycle). At 34 Evgenia decided to freeze her eggs to give her options, 'options to have babies later in life, for those of us who are still keen to pursue our careers; options to adult a little bit later; options to not settle for a partner who is less that what we deserve and options to have babies just coz we want to and its a part of our DNA as a woman to create new life, even if we don’t find a person to do it with, and at a stage of our life when we would feel a lot more financially secure.'We discuss how the medications felt, the injections, costs of treatment and timeframes to egg freezing/IVF. Whilst this isn't the typical running content found on the Cook Eat Run podcast, I hope you find it interesting, informative and can share it with others who may benefit from listening. Hosted on Acast. See acast.com/privacy for more information.
Could slowing down help you run faster? (00:53:32)
Running coach and the runner behind Run to the Finish, Amanda Brooks chats about her experience with Low Heart Rate training, how slowing down can help you run faster (especially over half-marathon, marathon and ultra distances!) and the best way to get started. We discuss the pros and cons of LHR training, the best HR monitors and why now could be the perfect time to give it a go! Click here to find out more about the Run to the Finish online group running group and 1:1 run coaching with Amanda and her team. Find Amanda Brooks on instagram and at www.runtothefinish.com Hosted on Acast. See acast.com/privacy for more information.
The Benefits of Running with Others (00:51:27)
We're missing running clubs, group runs, parkrun and races... but there's more to the running community than just the accountability we get from running with others. In this episode I chat with Mark West (@run4mh) and Mark Speed from Runners Need about group running and why it's such an important part of their running journey. We chat about; virtual racesmarathons mental health parkrun the benefits of running with others how to find people to run with Run Talk Run running after CovidBrooks Run Happy Team If you've been struggling at all with your mental health recently, this episode if a must listen. Mark West is a mental health first aider with the NHS and we discuss Run Talk Run, Talking Therapies and the impact of covid on our running. Please leave a rating and review if you enjoyed the show, and don't forget to subscribe! Hosted on Acast. See acast.com/privacy for more information.
