This episode is talking all about our race day fuelling strategy:

• The night before
• The morning of
• Getting to the race, timing your food and extra tips
• Reminders for during the race
• What to do when you finish
• How to cope with the days after

You can find me on instagram @Siansecc and on tiktok @ssecc for more

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

The whole aim of these last few weeks of your marathon training block is to give you the best shot possible on race day and in this episode I talk all about:

• What tapering is and why we do it?
• How to structure your taper
• Common taper mistakes
• What carb loading is
• How to carb load without overcomplicating it
• Practical tips for race week

You can find me on instagram @Siansecc and on tiktok @ssecc for more

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

In this episode I talk all about:

• Why snacking is important
• How it supports our bodies and training
• Pre run snacks
• General snacks and how to build them
• Ideas for snacks
• Personalisation of snacks

You can find me on instagram @Siansecc and on tiktok @ssecc for more

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I talk about:

• Hydration strategies
• How much water we need and how to do it during a marathon
• What are electrolytes? When do we need them?
• Electrolyte strategies for the marathon
• Should you be using caffeine?
• How to get the most out of it
• What to do on race day

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

This week I’m talking about:

• What happens in your body after a run
• The 20-minute recovery window
• Why a 3:1 carb to protein ratio is often recommended
• Easy post-run snack ideas like chocolate milk
• Why a full balanced meal afterwards still matters
• And some practical tips to help you stay consistent with recovery nutrition.

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

This week I’m talking about:

• Pre-run meal building- carbs
• Meal ideas
• The night before
• Day before
• Hydration
• Digestion time
• Signs you need to change your breakfast
• How to work out what works for you
• Race day considerations
• Training your gut

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

This week I’m talking about:

• Why GI distress happens in marathons
• What gut training actually is
• What the research shows
• How to train your gut for carbs during the race
• How to train your gut to tolerate pre-race meals
• A practical gut training guide

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

He’s got a bit of a different approach to his nutrition and training so hopefully you’ll enjoy hearing from him!

The link to his fundraising page is here

We also answer some of your questions and talk through how we’re approaching balancing life and training

You can find Joe on instagram @joeseccombe and me @Siansecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I promise they’re not as bad as they sound and this week I talk all about:

• what gels actually are
• why we even need them
• when you’re meant to start taking them
• how many you actually need
• how to pick the right gel for you
• caffeine gels
• and whether you can just use real food instead

You can find me on instagram @Siansecc and on tiktok @ssecc and you can also watch this episode over on youtube!

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

They’re your new best friend I promise and in this episode I explain

1. Why you need protein, fat and fibre
2. Myth busting protein intake
3. When we should be eating protein, fibre and fat as runners and how much we should be aiming for
4. How to make healthy eating work for you

You can also watch the podcast on Youtube and as a note- this is the last week with these microphones and the sound will be soooo much better next week I promise! Thank you for bearing with us

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

They’re your new best friend I promise and in this episode I explain :

1. What a carbohydrate is and how they work
2. Simple and Complex carbs and when to have them
3. Carb myth busting
4. How much do you need to eat and how many carbohydrates is enough

You can find me on instagram @Siansecc and on tiktok @ssecc

You can also watch the pod on youtube @siansecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Welcome to Marathon Fuel School! Your 12 week guide for how to fuel your marathon.

In this episode, I’m talking all about the foundation and building balanced meal habits and plates.

We look at carbs, protein, fibre and fats as well as looking at why we need to support our fuel tank for marathon training.

You can find me on instagram @Siansecc and on tiktok @ssecc

If you want to watch the pod on youtube- you can find my channel here!

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Today I talk through a deep dive into it and explain what I have spent my time doing over the last 6 months as well as talk about the future implications for this.

Watch my youtube deep dive here

This will be the last podcast until the new year but I will be back with lots of exciting things so watch this space and check out the back catalogue of episodes in the mean time!

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I talk through the good, bad and ugly, my lessons and learnings from reflecting on my training block and also some tips for people looking to do Berlin in the future!!

If you want to see the vlog, find it here on my youtube

Find me on instagram at siansecc

Hosted on Acast. See acast.com/privacy for more information.

I’m here to reassure you that you’re going to be great, it’s totally manageable and give you my top tips

In this episode I’m discussing:

1. What is a taper
2. Why do we do it
3. The benefits
4. What is a carb load
5. Why we carb load and how it works
6. How to carb load in a manageable way
7. My top tips

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I talk all about:

• Demands of the 10k
• Race strategy options
• Fuelling
• Recovery

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

But what do we actually need to be thinking about, what should we be tracking and what do you need from a running watch?!

This episode I talk all about:

• Why we care
• Running watch run down
• Wearables explained
• 10,000 step myth
• Hype vs reality
• 
  

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

It allows us to stay healthy and happy and is something which truly brings balance into our training!

In this episode I chat about:

• What being a robust runner means
• How to be a robust runner
• Nutrition, training and balance

If you are looking for a training plan, you can use code SIANSECC for two weeks free on Runna.

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

So this week I break it down and explain exactly how it works and why it’s not all it’s cracked up to be!

The biggest study that I mention (that has also shown repeated results!!) is by Louise Burke in race walkers- being fat adapted essentially costs you more oxygen and makes performance worse!

That journal is found here: • DOI: 10.1371/journal.pone.0234027

The study by Romjin et al. 1993 can be found here: • DOI: 10.1152/ajpendo.1993.265.3.E380

Runna code: SIANSECC for two free weeks

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

We all know that sugar is one of the biggest contributors to oral health and as a sports nutritionist, I’m encouraging you to have LOTS of it- so how can we strike the balance?

I spoke to Dr Fallon all about how we can look after our teeth whilst also fuelling our running.

She is a fountain of knowledge and we spoke all about:

• What dental health means
• Why runners are at higher risk of dental problems
• What a good dental routine looks like
• How sugar affects our mouth
• Things we can do to protect our teeth

You can find Fallon on instagram and tiktok @Dr Fallon

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

This week, I break down what some of the key running sessions are and how you can go about building a training block that works for you!

Runna code: SIANSECC for two free weeks

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I talk through the science to help you decide if you should or should not and talk you through:

• Why we do it
• What the adaptation goals are
• Who it’s useful for
• How we do it

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Dr Jo Douglas is a Consultant Clinical Psychologist and also a keen runner. She is the Founder and Clinical Director of multi-award-winning psychological therapies clinic Collective Psychology, based in Surrey, Kent and online. As a clinical psychologist, her work is focused on helping people manage the emotional, cognitive and behavioural aspects of life that might be causing distress of keeping them stuck.

Her insight is amazing and there are definitely a lot of things I’ve taken from this episode!

We talk all about:

• ACT therapy
• Acceptance and managing our thoughts
• Mental health

Dr Jo is also the clinical director at Collective Psychology who you can find at: www.collective-psychology.com

Instagram: @collectivepsychology

Book mentioned: The Happiness Trap by Russ Harris

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I talk through the science to back up if you do or don’t need them as a runner. I also talk about:

• What electrolytes are, the main ones and what they actually do
• Busting the myths of electrolytes
• Cramp and salty sweaters
• Hydration and sodium guidance
• Key take aways to remember
• 
  

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Especially when you are desperate to get back to it, it can be hard to keep the brakes on but playing the smart game is definitely the way forward and hopefully this episode can help you with some ideas.

We cover:

• What’s happening in your body
• The risks of returning too soon
• Checklist for return
• Things that can help
• Red flags
• 
  

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Abi is a performance nutritionist who works with Aquatics GB and has traveled the world with Ultra-X crewing on multi-day ultras and supporting the athletes with their nutrition.

We chat all about:

• Carbs
• Flavour fatigue and how to avoid it
• The biggest mistakes
• Top tips
• Hydration strategies

Abi has so many interesting insights and useful tips- you can find her on insta @abii1999 and her food account@happetite

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

The perfect blend of speed and endurance, they can also just be a real vibe and you can do half marathon races for the fun without having too much of an impact on the rest of your life like training for a marathon can result in!!

This week I talk all about:

• Pacing a half marathon
• Nutrition
• Should you carb load?
• Race day and kit
• Top tips

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Understanding how it works in your body, the effects it has and how we can use it strategically can mean we get the benefits without the slightly upsetting side effects.

That’s why in this episode I cover:

• What caffeine does in your body
• The effect on endurance performance
• How to take caffeine effectively and what to avoid
• How to use it in your training

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Understanding what our body is doing, the adaptations that can help and the tricks we can utilise will make it alot easier and hopefully this episode will help shed some light on what is happening with your sweat, hydration and rate of perceived exertion!

I cover:

• The science of sweating
• GI issues in the heat
• Rate of perceived exertion
• Tricks we can utilise to help
• Acclimatisation

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

This week i’m very lucky to chat to Liz Newcomer all about this topic.

Liz is no stranger to marathon training, heading into her 10th marathon, and she shares her journey with carbs and lots of other insights.

You can find her on instagram @resilliencyinrunning and you can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I chat about:

1. The day after & post race blues
2. The week after
3. Nutrition
4. Returning to running
5. New goals and mentality
6. 
   

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I’m here to reassure you that you’re going to be great.

In this episode I’m discussing:

1. The week of the race
2. Mental prep
3. Being prepared for travel
4. Kit and what you need in your race day bag

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Polly has so many interesting insights and useful tips- you can find her on insta @pollygspence

Apologies again for the slight issues with the audio but I promise it gets better and we will be back to usual quality next week. Hopefully you will still learn lots from Polly!

You can find me on instagram @Siansecc and on tiktok @ssecc and I will see you next week

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I’m here to reassure you that you’re going to be great, it’s totally manageable and give you my top tips!

In this episode I’m discussing:

1. What is a carb load
2. Why we carb load and how it works
3. How to carb load in a manageable way
4. My top tips
5. Your questions answered
6. 
   

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Having recently begun her running journey, TJ is taking on London in the Spring and in this episode we talk all about everything you need to know if you’re marathon training too!

Find her on instagram @talillahenchoz and check out her podcast @navigatingwomanhood

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I’m here to reassure you that you’re going to be great, it’s totally manageable and give you my top tips!

In this episode I’m discussing:

1. How long to Taper for and why we do it
2. Common mistakes
3. Nutrition and recovery
4. Taper tantrums and the mental side of marathons
5. Race week

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

This week I’m talking end to end through marathon training nutrition- I’m here to reassure you that you’re going to be great, it’s totally manageable and give you my top tips!

In this episode I’m discussing:

1. Fuelling for different sessions
2. Recovery fuelling
3. Long runs
4. Gels
5. Carb loading
6. My top tips

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I am very lucky to be joined by Dan Osborn-Nash to talk all about sports physiology. An impressive runner and physiologist at Cardiff Met, Dan has great insight into the science behind our VO2max, lactate threshold and running economy and what this can mean for your training.

Find him on instagram @dan_nash94 and check out his podcast @physiology.of.endurance

You can find me on instagram @siansecc and on tiktok @ssecc

and I will see you next week

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Flora's insight into her recovery journey, learning to work with her body and outlook on longevity is hugely inspiring and something with can all learn from.

You can find her @foodfitnessflora on instagram and @florabeverley on Youtube

and you can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Running for Salomon UK, Fiona is a Strength coach, Pilates instructor and is launching a trail running retreats business in 2025.

Starting her ultra running journey in the lake district, she fell in love with the community and has had some huge wins in Europe since then as well as running for GB and NI. Starting the new season as a hot fav on the UTMB circuit, Fiona is also dedicated to getting people trail running and has launched her business Trail Retreats to encourage others in their trail running journeys

Find her on instagram @fipascall and more info on Trail retreats at @trail.retreats and https://www.trailretreats.co.uk/

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Emily Kier is a nutritionist who specialises in RED-S and works with individuals to help them recover and fuel their bodies and their sport. Working as part of a clinical team, she has a wealth of knowledge on the subject and gives us a great insight into what we can do as runners to support our bodies and our training.

If you think you need help with any of the issues discussed in this episode, please reach out to someone.

To work with Emily, you can find her on instagram @twicethehealth

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running,

TFR x

Hosted on Acast. See acast.com/privacy for more information.

Find me on instagram @siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I’m here to reassure you that you’re going to be great, it’s totally manageable and give you my top tips!

In this episode I’m discussing:

1. Finding a plan
2. Balancing life
3. Getting some good shoes
4. Fuelling your running and basic nutrition
5. Run types- long, easy, interval/speed
6. Being kind to yourself
7. My 3 top tips

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

SPRINT

• Running trainers
• My top 3 things to buy
• Building an outfit from the bottom up

Affiliate links for things I mention:

• Flip belt- https://amzn.to/4fbVLv0
• Gloves- https://amzn.to/3Dmyitu
• Ear warmer- https://amzn.to/41t32mI
• Scrunchies- https://amzn.to/3De5mUQ
• Chafe stick- https://amzn.to/3D3szsv
• Cap- https://amzn.to/3ORSiXM Hard pilates ball- https://amzn.to/3ONP1bZ Headphones- https://amzn.to/49tOZ2l
• My running watch- https://amzn.to/3ZNz2AV
• Winter leggings- https://amzn.to/4itn8mZ

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

SPRINT

• Running trainers
• My top 3 things to buy
• Building an outfit from the bottom up

MARATHON

• Shoe rotations
• Trail running
• Winter vs summer
• Things I love that make my life easier
• Things I don’t rate
• Things I would recommend if you’re starting to invest

Affiliate links for things I mention:

• Flip belt- https://amzn.to/4fbVLv0
• Gloves- https://amzn.to/3Dmyitu
• Ear warmer- https://amzn.to/41t32mI
• Scrunchies- https://amzn.to/3De5mUQ
• Chafe stick- https://amzn.to/3D3szsv
• Cap- https://amzn.to/3ORSiXM Hard pilates ball- https://amzn.to/3ONP1bZ Headphones- https://amzn.to/49tOZ2l
• My running watch- https://amzn.to/3ZNz2AV
• Winter leggings- https://amzn.to/4itn8mZ

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint:

• Basics of building a meal
• Energy
• My 3 top tips

Marathon:

• Eating around a run- pre and post
• Snacks
• Race day nutrition
• Diet culture and eating more than others
• 
  

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint:

• Basics of building a meal
• Energy
• My 3 top tips

Marathon:

• Eating around a run- pre and post
• Snacks
• Race day nutrition
• Diet culture and eating more than others
• 
  

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint:

• Recovery pillars- nutrition, sleep and rest are the most important to nail
• Recover pyramid example:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

• Things on top like foam rolling, massage, ice baths, hot and cold etc etc are bonus, you have to get the basics right
• More miles= more sleep
• Rest days, you actually have to rest
• Science of why muscles only recover at rest
• All training plans should be balanced

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint:

• Recovery pillars- nutrition, sleep and rest are the most important to nail
• Recover pyramid example:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

• Things on top like foam rolling, massage, ice baths, hot and cold etc etc are bonus, you have to get the basics right
• More miles= more sleep
• Rest days, you actually have to rest
• Science of why muscles only recover at rest
• All training plans should be balanced

Marathon:

• How much sleep
• What does a rest day actually look like
• What happens if you don’t rest
• What’s the driver in why you can’t rest?

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I am thrilled to be joined by Coach Anna who is a fountain of strength training knowledge! You can find her on Instagram @award_pt

In this episode I’ll be chatting with Anna all about:

• Why runners need to strength train
• The basics of how often and what to focus on
• Isometrics, plyometrics and compound movements
• Keeping it simple
• Areas to focus on
• 3 best moves
• Anna's biggest bit of advice

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint

• What actually are electrolytes and why do they help
• How much and when should you take them
• Before, during after?
• What do I do?
• Hyponautremia

Marathon

• Why are they so popular all of a sudden?
• The science behind how and why they help
• The impact on cramp
• Do you actually need them??

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint

• What actually are electrolytes and why do they help
• How much and when should you take them
• Before, during after?
• What do I do?
• Hyponautremia

Marathon

• Why are they so popular all of a sudden?
• The science behind how and why they help
• The impact on cramp
• Do you actually need them??

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint

1. The 10% run

2. Following a training plan

3. Managing intensity

4. The risks

5. How to pick a training plan that works for you

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint

1. The 10% run

2. Following a training plan

3. Managing intensity

4. The risks

5. How to pick a training plan that works for you

Marathon

6. Bone stress injuries

• https://www.instagram.com/p/CsCpQnavJI5/?locale=在线定做阿尔巴尼亚地址证明聘8}aBPpj%3F%3F%3F%3Fѧ%3F%3F%3Fɼ%3F%3F%3FVzTxR&hl=ar&img_index=2

7. Increasing nutritional intake

8. Sleep and importance of recovery

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

I know I found running to be a different language when I first started so save this episode and refer back to it at any point.

Useful RPE scales:

https://images.app.goo.gl/uJxpkKQ1RUWoTc649

https://images.app.goo.gl/fNbA8v5sgTrHK1iZ8

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Nutrition and a food first approach can have a big effect but it’s not all about the protein!

Sprint

1 Post-activity fuelling windows

2 What to have

3 Top tips

Marathon

4 Why you want to recover faster and what it even means

5 Energy availability

6 Undereating

7 Protein balance

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Resources

Recover pyramid example:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:

https://pubmed.ncbi.nlm.nih.gov/27097042/

Nutrient timing:

https://pubmed.ncbi.nlm.nih.gov/28919842/

https://pubmed.ncbi.nlm.nih.gov/28642676/

Protein:

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D

Protein & Carbs:

https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf

Hosted on Acast. See acast.com/privacy for more information.

Nutrition and a food first approach can have a big effect but it’s not all about the protein!

Sprint

1 Post-activity fuelling windows

2 What to have

3 Top tips

Marathon

4 Why you want to recover faster and what it even means

5 Energy availability

6 Undereating

7 Protein balance

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Resources

Recover pyramid example:

https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/

Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:

https://pubmed.ncbi.nlm.nih.gov/27097042/

Nutrient timing:

https://pubmed.ncbi.nlm.nih.gov/28919842/

https://pubmed.ncbi.nlm.nih.gov/28642676/

Protein:

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D

Protein & Carbs:

https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf

Hosted on Acast. See acast.com/privacy for more information.

This week I am talking all things in-activity carbohydrates including:

Sprint:

1. Why you need to fuel and what it does
2. What to take
3. Fuelling windows
4. Grams of carbs
5. Training your stomach

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

This week I am talking all things in-activity carbohydrates including:

Sprint:

1. Why you need to fuel and what it does
2. What to take
3. Fuelling windows
4. Grams of carbs
5. Training your stomach

Marathon:

1. My fuelling journey
2. Science of the sugar profile
3. Effects post run
4. Ultra’s and ‘real food’
5. Other options that aren’t gels

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint:

1. Eating breakfast is important
2. What you need to focus on eating
3. Digestion
4. Options and breakfast ideas
5. Race day

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Sprint:

1. Eating breakfast is important
2. What you need to focus on eating
3. Digestion
4. Options and breakfast ideas
5. Race day

Marathon:

1. Ideas for when you don’t have much time
2. Why you don’t want to have a protein shake
3. Effects on hormones
4. RED-S
5. Fasted running

You can find me on instagram @Siansecc and on tiktok @ssecc

Happy running, TFR x

Hosted on Acast. See acast.com/privacy for more information.

Fuelling your running with knowledge, science and nutrition- this is just a little intro episode to explain how we've got here and the concept behind the podcast.

Episodes will be weekly on Fridays (ready for your weekend runs!) and I will see you next time when I'll be talking all things Breakfast.

Follow me:

Instagram @siansecc

Tiktok @ssecc

Hosted on Acast. See acast.com/privacy for more information.