Runners Nutrition Questions Answered - She Runs Eats Performs

Episode 123

Published on:

8th Dec 2022

Listeners Nutrition Clinic 3 - Disc Injury, Tiredness, Eating to be Lean

We spotlight 2 questions from listeners, the first is looking for advice on returning to training following a back injury/prolapsed disc injury. The second covers how to alleviate tiredness, the athletes food plate and how to focus on being leaner.


A background to Lesley’s question.


Aileen’s personal experience of disc injury and the treatment approach she took for recovery. 


Aileen’s personal experience of reintroducing exercise. 


The importance of consulting with a professional physical therapist and taking their advice over generic information on google!


Suggestions of some restorative exercise which may be considered under supervision of your professional physical therapist. 


Rebuilding stamina during training to be race ready.


Aileen’s nutritional approach to using an anti-0inflammatory food plan and therapeutic supplements. 


Pro inflammatory foods to eliminate or minimise during recovery.


Pro inflammatory cooking methods to eliminate or minimise during recovery.


Using anti-inflammatory food sources of omega 3 fatty acids


A reminder on adding in pre, during and post run fueling as your distances increase during training.


A background to Charlotte’s question.


How to check if you are eating enough for all of your activities including running. 


Eating for blood sugar balance to promote even energy levels and avoid energy dips and slumps. 


Everyday foundational nutrition and planning your food to meet TDEE and training requirements.


Discussing two potential nutrient depletions which may contribute to low energy i.e. B12 and iron status.


Three considerations on eating to be lean:

·      Eating for energy balance

·      Using carbohydrates strategically

·      Optimising protein intake for mid life age phase


Sources of BCAAs branch chain amino acids


Adjusting your exercise plan to include the advice from ACSM’s (American College of Sports Medicine) FITT_VP principle which is short for Frequency – Intensity – Time – Type (FITT) – Volume – Progression (VP). When we get to midlife it’s important to complement our run training with resistance training and exercise with promotes flexibility and balance.


We're all individual, and that the recommendations we suggest today may not be suitable for everyone. So, if you do feel that you require a more personalised approach to your nutrition for, for your running and for any other health concerns that you have, please get in touch with us to discuss how we could work with you. You may book a free introductory call with us. We’d love to hear from you.

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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.

Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

if this is your first time your show and you’d like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact us at

Happy Running!

Aileen and Karen 


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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.