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Macronutrients to Help Runners go Faster and Longer
Episode 216th April 2020 • She Runs Eats Performs • Runners Health Hub
00:00:00 00:42:04

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Macronutrients to help Runners go Faster and Longer

Learn about the macronutrients (carbohydrate, protein, fat) and how they can each be utilised in various ways to enhance your running performance. We will be discussing their importance for energy production, muscle recovery and repair, immune support, and much much more…. For the female runner will take a look at the effects of low energy availability and its effects on hormone balance and the development of Relative Energy Deficiency Syndrome (REDs). 

Show Notes


We're speaking about carbohydrates proteins and fats, which are the key energy nutrients in relation to running performance.  


Find about why carbohydrate is a limiting factor. 


Learn about energy availability and Relative Energy Deficiency Syndrome (REDs) and the female runner. 


Talking about protein and its importance for a runner. 


Discussing fat intake and running performance.


Key Takeaways from this episode:

  • Carbohydrate (CHO) is the most easily digestible and ready available source of energy so the body taps into CHO for immediate requirements during training runs and races. We have limited storage for CHO and that’s why we need to manage top ups of CHO during longer endurance runs.
  • PROTEIN consumption is mostly about muscle building and repair and recovery – supporting strength and power and energy production (supporting mitochondria) 
  • FAT – from a running perspective – stored fat can be used as an alternative energy source to glycogen  – endurance athletes can become very efficient at utilising fat for energy = sparing glycogen.

Related episodes:

Sports Nutrition Foundations for Female Runners

Avoiding Digestive Issues as a Runner

Performance Effects of Overtraining Syndrome

Nutrient Timing for Performance

Energy Bars Gels and Protein Powders

Race Day Success: Nutritional Strategies


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 met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

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

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If 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 them at

Happy Running!

Aileen and Karen 


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