Female Endurance Athletes: Staying Healthy During Menopause and Beyond

It’s encouraging to see women’s experience of the menopause being discussed more openly than it used to be. In the UK currently, the topic seems to be a common one in the media, which can only be a good thing if it raises awareness of the issues that women experience, the impact it can have on their work and family life, and the options that are available to help reduce that impact by helping to reduce symptoms. These include making nutritional and lifestyle changes, and possibly hormone replacement therapy (HRT). Continue reading

High carb or low carb? A practical guide to optimising your endurance sports nutrition

carbs in endurance sportsAs a nutritionist who specialises in working with triathletes, cyclists and runners to improve their endurance sports performance, while at the same time needing to ensure that they remain in good health, I spend a lot of time discussing carbohydrate intake. Traditionally, a high carb diet has been seen as the obvious choice for endurance athletes, given that carbohydrate provides the main source of energy when training hard or racing. But recent years have seen the emergence of the alternative low carb high fat (LCHF) or ketogenic diet, which seems to improve the body’s ability to use fat as fuel at higher intensities, reducing the need for carbohydrate. This approach has been gaining popularity in the endurance sports community, particularly among those involved in longer distance events such as ultra-marathons or Ironman, where taking on large amounts of carbohydrate may cause gastrointestinal distress or be impractical. Continue reading