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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 woman needs to know to be a healthy runner. This podcast uses the following third-party services for analysis: Chartable - https://chartable.com/privacy
 
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The 33Fuel Podcast

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The 33Fuel Podcast

33Fuel Natural Sports Nutrition

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At 33Fuel we’re here for your Performance, Health and a Fitter Future for you and the planet - it’s our Fuelosophy. The 33Fuel podcast lives this Fuelosophy with great fitness, health and training content to fuel your performance today, your health tomorrow and a fitter future for us all. 33Fuel has been crafting award-winning natural sports nutrition since 2012 when we developed our first products at the kitchen table. Today we serve 1000s of customers in over 30 countries with a range that ...
 
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Great North Run: Nutrition Foundations This is if for … if you’re a first-time half marathon runner and the GNR is your first one OR if you are an experienced half marathon runner but perhaps haven’t focussed on nutrition before now. All the tips and advice we share will support you with any half marathon even if you’re not in the GNR . It’s import…
 
Understanding Body Composition Body composition is an area most runners focus on but maybe for different reasons. For some it may be about losing body fat to reach an appropriate weight, for others it may be to lose body fat to alleviate or prevent certain health concerns….and for others still it may be more about optimising lean body mass to suppo…
 
Please DOWNLOAD YOUR FREE EBOOK TO ACCOMPANY THIS EPISODE. Today we are covering Part 2 of Finding time for Food Planning for Runners. You may remember that in E92 we discussed the first 3 steps of “how to find time to fit in food planning” and we also talked about why food planning is so important for runners. The FIVE STEPS are: 1. STEP 1 Discove…
 
In this episode we discuss some foods to help promote great postmenopausal health as a woman and a runner so you may enjoy running into older age and minimise the risk of health conditions associated with postmenopausal years. We will focus on 3 groups of nutrients to support post menopause. We will outline the nutritional properties of each and co…
 
Healthy Mind for Happy Running Introduction Exercise and nutrition are known to play a role in developing and altering brain function and studies have shown that both exercise and nutrition could affect mind/mood and cognition positively and negatively. So, we: Outline some mind/mood symptoms runners may experience and why Discuss foods/nutrients t…
 
Fuelling....Marathon Running Introduction: Moving from moderate running to marathon running is a huge jump, and often runners forget to adjust their food plan accordingly. This can lead to a constant feeling of hunger, losing too much weight, getting ill or getting injured…all of which could affect performance. So, to help support YOU with your mar…
 
DOWNLOAD BONUS e book to accompany this episode Too busy to make a healthy food plan? INTRODUCTION “Food planning” seems to be the stumbling block or barrier to having a successful runners nutrition plan”. We know the feelings of frustration at never having enough time to shop for and prepare easy, healthy meals and snacks to fuel YOUR RUNNING. (it…
 
Hormonal symptoms can be very disruptive to a female runner so anything you can do to promote hormonal balance is going to help you enjoy your running and stick to your training plan. Today we are focusing on a major disruptor of hormonal balance which may influence PMS and Menopausal symptoms – we all know what they are don’t we? We are going to t…
 
The Vegan Diet for Running The Vegan Diet for Running……is it a suitable one? The vegan diet has certainly become very popular in recent years and many well know athletes have adopted this lifestyle choice, however is it suitable for a runner? We explore this question and: Delve a little deeper into what exactly the Vegan diet is Explore some of the…
 
Listener's Nutrition Clinic March 2022 This is the first episode of our LISTENERS NUTRITION CLINIC where we answer questions we have received from YOU, our listeners and followers. These are questions linked to YOUR nutrition for your running, performance and personal goals….so, if you have any questions you would like us to answer/discuss in this …
 
As a runner one of our key health goals is to stay healthy, avoid illness and infections so we can stick to our training programme and race schedule. Optimal Vitamin C status will support overall health, but in particular a few roles of Vit C, which could support a runner include: • Act as an anti-oxidant • Help protect against infections by suppor…
 
Introduction to Nutrigenomics for Runners Nutrigenomics is a relatively new approach to personalised nutrition and is still in its infancy in the world of sports nutrition. So in this episode we outline the definition of Nutrigenomics and introduce you to how it is currently being explored and adapted as an approach to personalised nutrition for at…
 
IBS, FODMAPS and Running IBS symptoms affect many runners, and symptoms can be very unpleasant and disruptive to training and race schedules and to overall running performance. In the general population, it’s estimated that 20% of the population experience IBS like symptoms. Women are twice as likely as men to report having symptoms of IBS. With re…
 
Exercise Induced Acid Reflux Why are we bringing this health topic to your attention today? There are 3 main reasons, firstly many runners experience exercise induced acid reflux, which is not a pleasant experience and can be disruptive to enjoying your run and also to performance. The second reason is that commonly people believe if they take step…
 
FOOD FOR....Autoimmunity Simply put……an autoimmune condition is when the body’s immune system becomes dysfunctional (for whatever reason…there are many!) and begins to mistakenly attack normal body cells. There are over 80 Autoimmune conditions including; Rheumatoid Arthritis, Psoriasis, Lupus and Hashimoto’s Thyroiditis. It is thought that women a…
 
Spotlighting Colostrum...What We Know We probably all know that Colostrum is the first milk produced by ALL mammals just before giving birth to nourish their newborn. BUT did you know that Bovine Colostrum has been used in sport as a potential ergogenic aid for almost 25yrs?? So, to enlighten us all further, in this episode we: Delve deeper into wh…
 
Managing Painful Joints and Running There are many reasons for runners developing painful joints; · Osteoarthritis (OA) is a wear-and-tear condition that occurs when cartilage breaks down over time. OA can affect all joints for example knees, hips, ankles, feet, elbows, hands · A friction issue between muscles/tendons and bones e.g. tendinopathy · …
 
Bicarbonate to Boost Running? Can you believe that Bicarbonate loading in athletes has been practiced for over 70yrs, which is amazing considering many people have no idea about it!! Also….can you believe that the household product Bicarbonate of Soda appears to be, or certainly was, the most common form!! Early studies suggested Sodium Bicarbonate…
 
Our winter health aims as a runner, are to protect against winter infections, support the immune function and promote circulation and blood flow in the cold weather. In this episode we focus on 4 seasonal fruits and vegetables to support health and running performance during the winter months. We outline the nutritional properties of each and consi…
 
Winter Running Nutrition and Safety Do you ever consider your nutrition for your winter running? As the nights draw in, the mornings get darker and the days get colder do you think about what foods and nutrients you may need to keep you healthy as you run through the winter months? In this episode we look at some key nutrients for you to consider, …
 
TOPIC REVIEW......Fasting and Performance As the end of the year is nigh, we decided to have a look through our back catalogue of Podcast episodes and discovered we have released over 90 episodes and have had over 21,000 downloads since we started Podcasting back in April 2020, which is very exciting and all thanks to you, our loyal followers. We w…
 
Nutritional Non-Negotiables Do you ever find it difficult to get started with changing your food plan and making it stick? It’s a common experience! One of the ways we support our clients is to help them discover and establish their personal nutritional non-negotiables which helps lead them to success in achieving their health goals. BOOK YOUR PLAC…
 
As events go, trail ultramarathons are far from easy to orchestrate. The many variables and interesting problems that are needed to be solved to pull together a safe and enjoyable trail race take a tremendous amount of inspiration, passion, work, sacrifice, and commitment from all involved from runner to race director. One of the unfortunate circum…
 
FOCUS ON ... Festive Foods We are going to fast forward to Christmas Day and chat about ENJOYING a traditional Christmas meal, getting the BALANCE right knowing that we are getting lots of amazing as well as delicious nutrients. During our last episode, E79 Running through Christmas we talked about some simple tips and practices to apply to your fo…
 
Running Through Christmas Christmas is fast approaching and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun. BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggis…
 
SPOTLIGHT ON....Probiotics for Performance Are you aware that Probiotics, in the form of food and/or nutritional supplementation, may support your running performance? It is well known that Probiotics have the ability to enhance general health through modulation of the immune system and maintaining intestinal barrier integrity as well as by limitin…
 
FOOD FOR Autumn Running The weather is changing and there are lots of lovely seasonal foods to add to your menu. There is an opportunity to change in your food plan when the autumn arrives. It’s an ideal time to make warming soups, casseroles and warm salads. The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac…
 
Vitamin D is often described as the SUNSHINE VITAMIN as it’s produced when skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits – produces Vitamin D3. You may get small amounts of Vitamin D from your diet – it’s thought about 10% of your requirement may come from food. Vitamin D3 form is available from foods…
 
Post-Pregnancy Eating for Running Are you considering getting pregnant or maybe you are pregnant or ready to return to running post-pregnancy? Whatever your situation this topic will give you lots of information and nutrition tips to ensure you return to your running post-pregnancy in a healthy and nutritionally balanced way. Even if you have passe…
 
Running-Induced Low Blood Sugar Levels Have you ever experienced the symptoms of low blood sugar? Symptoms including: shakiness, lack of focus, low energy and brain fog? Low blood sugar levels are quite common BUT, did you know they are known to occur at the outset of running training in susceptible individuals? This condition is known as Transient…
 
Pomegranate is sometimes described as a superfood. It’s nutrient dense fruit with many potent nutritional properties. It’s been used in ancient medicine and in cuisine around the world, in particular China, India and the Mediterranean region. You’ll find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit its…
 
Eating for Hill Drills Hill drills are an important part of many runners regular training routines and can help a runner become faster, fitter, stronger. BUT, hill running, especially downhill running, is known to cause microtears of muscle tissue. These microtears are important for triggering muscle remodelling and adaptation, however if they beco…
 
Muscle Power in Midlife Our natural biology in midlife is promoting muscle loss and fat gain which is driving the changes in our body shape during this life stage. So we thought we’d share our suggestions to influence a healthy optimal body composition. There are 3 areas we suggest you focus on nutritionally: · Eat for Energy Balance – eat enough t…
 
YOUR Marathon: Run, Refuel, Recover Do you ever think about WHAT and WHEN to eat AFTER a marathon? Many runners will consider what to eat BEFORE and possibly DURING but often food for recovery is neglected. BUT efficient and optimal recovery is important for enhanced performance, so here we consider: WHY a recovery strategy is important after a mar…
 
Becca Jones and Sonia Steely, both badass trail runners, are special guests on this podcast conversation about women in trail and ultra running, or more specifically, why there aren’t more women. You have seen it. 25k and 50k usually have a pretty even turnout, in fact, some races even have more ladies lining up to run than the fellas. It seems tha…
 
Plantar Fasciitis(PF) is a common health issue amongst the general population – it’s thought to account for 15% of adult foot complaints and runners are in the “at risk” group with prevalence rate in athletes around 21%. Plantar fasciitis accounts for about 10% of all running related injuries. PF usually develops with repeated impact or pressure, w…
 
Is caffeine good for running? Caffeine may support a runner as an ergogenic aid. An ergogenic aid being a performance enhancer, something which may support you in achieving a physical or mental edge whilst training or competing. Ergogenic aids can be foods, supplements, training techniques or equipment. Caffeine is well researched in sports science…
 
Muscle Mass to Power Your Running Performance Today we will talk about: · Why is lean muscle mass important for running performance? · The challenges of building and maintaining lean muscle mass as we approach mid-life and beyond. · Protein to support muscle mass · A suggested exercise framework to support midlife health Show Notes (06:24) Outlinin…
 
Running Nutrition; What is the Research Saying? In our Podcast episodes we often quote research and this is because we believe it’s vital that the information, we share is evidence-based alongside giving you our own personal views. So, here we explain a little bit more about the different types of research papers we access, the scientists we follow…
 
Protein Powders….Do Runners Need Them? Protein Powders (PP) are widely marketed at runners (and other athletes). The adverts can be enticing ….but do runners really need them? Here we discuss the benefits and potential drawbacks of Protein Powders before delving into how to make the best choices if indeed your personal circumstances suggest you may…
 
Thyroid Health and Running Performance Introduction Thyroid dysfunction is very common, especially in women. Did you know that in the US approx. 20 million people have some form of thyroid dysfunction? BUT at least 60% of that number are unaware they have a condition. Also, women are approx. 5%-10% more likely than men to develop a thyroid conditio…
 
Running journalist Kieran Alger is this week’s guest on the 33Fuel podcast. Alongside his own extensive personal running experience - 40+ marathons and plenty of ultras too - Kieran is one of the UK’s top running product testers. For 10 years Kieran has tested every piece of running gear under the sun. Whether it’s the latest pair of super shoes, w…
 
Typically, runners start considering nutrition when they get to half marathon distances. At this distance it’s time to time to adapt the amount of food you eat, particularly on heavy training days. In this episode we’ll talk about. How YOUR nutrition needs to change as running distance increases Pre, During and Post Running – what and when to eat H…
 
Doping and Running Introduction: Doping in Running is a controversial subject, but an important one to discuss. The World Anti-Doping Agency (WADA) works tirelessly to stamp out doping in the hope of achieving fair play in sport and achieving their “play true” core value. So, in this episode the aim is to inform you of the good work they are doing……
 
Gillian Killiner, founder of 121 Dietician, and one of the UK’s top dieticians is this week’s guest on the 33Fuel podcast. It was a diagnosis of Hashimoto’s - a thyroid disease that wrought havoc on her health – that changed Gillian’s life. The diagnosis and use of nutrition to treat and ultimately reverse the disease is what started Gillian on her…
 
An Introduction to Smoothies. Smoothies are an easy way to enjoy great nutrition and often people don’t know how to make a good homemade smoothie. A nutrient dense smoothie eaten strategically may be used by a runner to fuel pre and post running and recovery, both from training and from injury. We will talk about: 1. How adding Smoothies into your …
 
Tim Etherington-Judge spent years in the drinks industry promoting the world’s biggest brands, but his seemingly perfect lifestyle wasn’t all it seemed. Deeply unhappy, he reached the pit of his darkness in an Athens hotel room with a bottle of whiskey in one hand and a handful of pills in the other. But that wasn’t the end of the story. Tim is a c…
 
Designing Your Personalised Nutritional Blueprint Having a foundational everyday nutrition plan supports general good health and energy and to some degree will protect from ill health and developing chronic diseases. However GOOD Health is not OPTIMAL health and doesn’t always deliver PEAK PERFORMANCE. As nutritionists utilising the functional medi…
 
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