You optimise your training load. You track your recovery. You invest in your nutrition. So when the research points to antioxidants reducing oxidative stress from exercise, supplementing seems like a logical performance lever to pull.

But what if that investment was quietly working against your returns?

This is one of sport nutrition's most counterintuitive findings: in certain situations, high-dose antioxidant supplements can interfere with the very physiological adaptations your training is designed to produce. For athletes focused on long-term gains, understanding this trade-off isn't optional but rather strategic.

The Signal You Don't Want to Silence

Exercise generates reactive oxygen species (ROS). In excessive amounts, ROS cause cellular damage. But at the levels produced during regular training, ROS function as critical signalling molecules. Thes are the biological triggers that tell your body to adapt and grow stronger.

This is hormesis in action: a controlled stressor driving a beneficial response. Specifically, ROS signals initiate mitochondrial biogenesis, boost your body's own antioxidant enzyme production, improve insulin sensitivity, and drive muscle remodelling. These are the fundamental physiological upgrades that separate a trained athlete from an untrained one.

Flood your system with high-dose antioxidant supplements, and you risk silencing those signals and potentially blunting the return on every training session.

Chronic supplementation with approximately 1,000 mg/day of vitamin C and/or 200–400 IU/day of vitamin E has been shown to reduce activation of key pathways involved in mitochondrial development and endogenous antioxidant defences.^[1][2] A 2026 review published in Antioxidants framed this as a redox balance problem: the goal isn't zero oxidative stress, it's the right amount.^[2]

This concern applies specifically to chronic, high-dose supplementation. Context matters: illness, extreme training loads, and specific recovery protocols are different conversations.

The scale of this issue is significant as vitamin C is taken by nearly 60% of athletes^[3] many of whom may be unknowingly compromising their adaptation response.

The Smarter Play: Food First

Dietary antioxidants sidestep this problem. Consumed through whole foods, antioxidants arrive in lower doses alongside other nutrients and phytochemicals that modulate their absorption making interference with training adaptation far less likely.^[2]

Vitamin C from whole foods also plays a critical structural role beyond antioxidant activity — it is essential for collagen synthesis and tendon repair, and enhances iron absorption both critical for athlete health and energy production.

Beyond vitamin C and E, other whole-food antioxidant sources offer targeted recovery benefits: blueberries have demonstrated reductions in exercise-induced muscle soreness and inflammation, while tart cherries support both recovery and sleep quality without the risk of blunting adaptation.

Top 10 Vitamin C–Rich Foods

Per 100g — FSANZ Australian Food Composition Database (AFCD)^[5]

Vitamin E–Rich Foods

Per 100g — FSANZ Australian Food Composition Database (AFCD)^[5]

 The Bottom Line

Stand firm and demand a return on every investment including nutritional ones. Antioxidant-rich whole foods deliver recovery support, structural benefits, and immune resilience without compromising adaptation. Routine high-dose vitamin C or E supplements may do the opposite.

Build your antioxidant strategy around food first. Reserve supplementation for specific, evidence-based applications and let your training deliver the results it was designed to produce.

Per and polyfluoroalkyl substances (PFAS) are synthetic chemicals used to make products resistant to water, oil, and heat. Known as “forever chemicals” due to their persistence in the environment and human body, PFAS are increasingly linked to adverse health outcomes. In Australia, PFAS contamination has been detected in higher levels near defence sites, airports, and industrial zones, raising concern for communities and health-focused individuals.

PFAS Exposure and Health Risks

PFAS accumulate in the body over time and contribute to a range of health effects. For athletes and active individuals, these risks are particularly concerning due to the potential impact on immune function, hormone regulation, and cardiovascular health.

• Immune system suppression: PFAS exposure may reduce antibody response to vaccines and impair immune resilience (Bline et al., 2024).
• Hormonal disruption: Thyroid function and reproductive hormones, reducing energy levels, metabolism, and fertility (Teymourian et al., 2021). Evidence points towards delayed menstruation in girls, and earlier menopause.
• Neurotoxicity: Cognitive and behavioural changes, potentially affecting focus and recovery (Nannaware et al., 2024).
• Cardiovascular effects: High cholesterol, blood pressure, and risk of heart disease (Wen et al., 2023).
• Cancer risk:  Kidney and testicular cancers (Teymourian et al., 2021).
• Kidney issues: Higher levels of uric acid and reduced kidney function

Common Sources of PFAS in Daily Life

• Non-stick cookware such as Teflon pans
• Waterproof and sweat-resistant activewear and outdoor gear
• Stain-resistant carpets and upholstery
• Cosmetics including foundation, mascara, and lipstick
• Food packaging like grease-resistant wrappers e.g protein bar wrappers
• Cleaning products and firefighting foams
• Contaminated water from groundwater, bore water and seafood produced in contaminated water

Safer Alternatives to PFAS-Containing Products

Here are practical recommendations for switching to PFAS-free alternatives:

• Cookware: Choose stainless steel, cast iron, or ceramic-coated pans instead of non-stick varieties.
• Athletic wear: Opt for natural fibers like organic cotton, bamboo, or PFAS-free synthetics. Brands now label PFAS-free gear.
• Cosmetics: Use clean beauty products certified PFAS-free. Check ingredient lists for fluorinated compounds.
• Food packaging: Store food in glass or stainless steel containers. Avoid microwave popcorn bags and fast food wrappers.
• Cleaning products: Use eco-certified cleaners without fluorinated surfactants.

At present the Australian Government does not support testing of PFAS exposure through medicare. PFAS pose a significant health risk, especially for athletes and wellness-focused individuals. By understanding exposure sources and making informed swaps, you can reduce your PFAS burden and protect long-term health.  

Get in touch to discuss your current levels of PFAS and other toxin exposure. 

The term ‘biotic’ is derived from the Greek word biōtikós, meaning ‘pertaining to life’, and refers to the ecosystem made up of living organisms and their environment.

Postbiotics is a relatively new term in the ‘-biotics’ field. Postbiotics, are bioactive compounds produced by non-living microorganisms during a fermentation process.

Probiotics - the beneficial or friendly bacteria

Probiotics are found in yoghurts, and fermented foods such as miso, tempeh, kimchi, kefir, sauerkraut and kombucha. Strains like Lactobacillus and Bifidobacterium are frequently found in these foods and supplements. Probiotics are live microorganisms, and have specific health benefits when consumed in adequate amounts. Australians have a growing awareness of gut health’s importance in health, with 29% of adults consuming probiotic-rich foods and supplements regularly (Roy Morgan).  

Probiotics assist with neurotransmitter production (gamma-aminobutyric acid (GABA), serotonin, dopamine, and norepinephrine) used by our brain for sleep, mood, motivation, concentration and behaviour.  Probiotics have been shown to improve digestion, digestive tract barrier function, mineral absorption, energy metabolism and satiety. They can also be useful when reducing the risk of intestinal infections.

Prebiotics: Fuel for Your Gut Microbiome

If probiotics are the friendly bacteria, prebiotics are their food. These non-digestible fibers nourish beneficial bacteria in your gut, helping them thrive. Think of prebiotics as the foundation for a healthy microbiome. Foods rich in prebiotics include bananas, garlic, onions, asparagus, and whole grains.  Since gut health plays a crucial role in nutrient absorption—including iron—incorporating iron-rich foods can further support overall well-being. Try adding iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to nourish both your gut and your body.

Synbiotics: The Perfect Pair

Synbiotics combine probiotics and prebiotics into a single product, creating a synergistic effect that enhances gut health. For example, a yoghurt fortified with inulin (a prebiotic fibre) is a classic synbiotic food. These products deliver beneficial bacteria and the nourishment they need to thrive, offering a one-two punch for your digestive system.

Postbiotics: The Byproducts of Gut Health

Postbiotics are the bioactive compounds produced when probiotics consume prebiotics. These byproducts, such as short-chain fatty acids, enzymes, and peptides, reduce inflammation, support immune function, and improve gut barrier integrity. They provide beneficial solutions for conditions like irritable bowel syndrome (IBS) and metabolic disorders.

Unlike probiotics, postbiotics are not live organisms, making them more stable and easier to incorporate into supplements and functional foods. They offer similar health benefits to probiotics without the challenges of keeping live bacteria viable.

Why Gut Health Matters

A balanced gut microbiome doesn’t just affect digestion; it influences mental health, immunity, hormones, and even athletic performance. 

By embracing gut health, you’re not just supporting your digestive system; you’re nurturing a foundation for overall well-being.

Whether you’re an athlete seeking peak performance or someone aiming for better health, your gut deserves attention. Start small, stay consistent, and let us show you how these simple changes can transform your life from the inside out

According to a study published in the Journal of Athletic Training, up to 91% of endurance runners experience dehydration during a training session or competition. Additionally, research from the American Migraine Foundation suggests that dehydration is a known trigger for headaches in female athletes, affecting them more frequently than their male counterparts.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete.

What causes dehydration? 

Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

Why does dehydration affect women more than men?

The answer lies in the complex interplay between hormones and hydration levels in the female body.  Recent research has revealed that women's hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

Estrogen and fluid balance

Estrogen plays a significant role in regulating fluid balance. Studies have shown that estrogen can affect how the body retains and excretes fluids, leading to fluctuations in hydration levels throughout the menstrual cycle. During the follicular phase in the first half of the menstrual cycle, estrogen levels rise, promoting fluid uptake. Higher oestrogen may reduce the risk of dehydration and associated symptoms, such as headaches, during this phase.

Progesterone and fluid excretion

On the other hand, the luteal phase, which occurs in the second half of the menstrual cycle, is characterised by higher levels of progesterone. Progesterone has diuretic properties and promotes fluid excretion from the body. As a result, women may be more prone to dehydration and electrolyte imbalances during this phase, increasing their susceptibility to headaches.

The impact of hormonal changes

Hormonal changes associated with menstruation, pregnancy, and menopause can also impact fluid balance and hydration status in women. For example, menstrual bleeding leads to the subtle loss of blood and fluids, increasing the body's demand for hydration. Studies show regular adequate water intake can alleviate the severity of period pain, shorten the length of menstrual bleeding and reduce the average number of pharmacological pain medications required during menstruation. Pregnant women experience significant shifts in fluid distribution and metabolism to support fetal development. In contrast, menopausal women may experience changes in thirst perception and kidney function, affecting their ability to maintain optimal hydration levels.

The effect on athletic performance

The implications of these hormonal fluctuations extend beyond mere discomfort; they can significantly impact athletic performance and overall well-being. Dehydration impairs physical performance and affects cognitive function, mood, and thermoregulation. Therefore, female athletes should consider adjusting their hydration strategies to accommodate their unique hormonal profiles and menstrual cycles.

Tips to mitigate dehydration headaches

So, how can female athletes mitigate dehydration headaches? Here are some practical tips:

1. Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
2. Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog: Hydration: The Key to Peak Performance.
3. Focus On Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals.
4. Eat Nourishing Food: Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs: Magnesium for Bone Health. 
5. Get Sufficient Iron: Don't forget about iron! Including iron-rich snacks in your diet can help support energy levels and overall well-being. Check out the iron-rich snack recipes we've prepared for you in our Iron Rich Snacks e-recipe book.
6. Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps. 
7. Avoid Too Much Caffeine: Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body's hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Overall, moderation and balance are key in coffee consumption and hydration. Enjoy your coffee as part of a balanced diet and lifestyle. However, prioritise adequate fluid intake to support your overall health and well-being, especially if you're an endurance runner or enjoy other strenuous physical activity.

Understanding how women's hormones impact dehydration can minimise the risk of dehydration headaches. Remember, hydration is not just a quenching thirst; it's a vital component of athletic success and longevity.

Get in touch to learn more and start your journey today.

As a fellow marathoner, I've had my fair share of pacing struggles. Many of my earlier marathons were approached with a “go for broke” mindset, only to find myself dropping off my initial pace by over 30 seconds per kilometre in the later stages of the race. The final kilometres were a grind to keep my legs moving in the right direction. I understand the frustration and the many factors that can impact your ability to hold a consistent pace for the full 42.2kms.

Inadequate carbohydrate intake and glycogen depletion, dehydration, mindset and mental focus, physiological issues such as gastrointestinal issues or cramping and pacing strategies (or lack thereof) are all factors that can influence your finishing time.

With the right approach and understanding, you can optimise your pacing strategy and run the race of your life.

A well-paced runner outperforms those who start too fast or too slow.

In part one of this blog we explore your target pace using marathon pacing calculators, adjusting pace for race conditions and negative split concepts.

Understand Your Target Pace:

Before embarking on your marathon journey, it's essential to have a clear understanding of your target pace. Utilise a marathon calculator to determine the pace required to achieve your desired finishing time. By knowing your target pace, you can establish a realistic pacing strategy and avoid starting too fast, which can lead to early fatigue. Some of our favourite marathon pacing calculators include Strava's Race Pacing Guide and Garmin Connect's Race Predictor.  Both provide a convenient way to gauge your fitness level and plan your pacing accordingly.

Estimating your target pace will be influenced by your overall health, level of fitness and experience, race conditions, and the marathon course itself. I have always found it useful to base my race pace on the feedback from key long runs and marathon-specific sessions.  Proper nutrition plays a crucial role in sustaining energy levels throughout training and race day. Include iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to help maintain endurance and prevent fatigue.

Understand the conditions and racecourse:

Studying the racecourse, including undulations and likely race conditions, is always recommended to build confidence in your race pacing strategy. Going over the course prior to race day can be helpful, but if this isn’t possible, seek out videos of the course from previous years and speak to runners who have completed the course.

Practice Negative Splits:

One effective pacing strategy for marathon runners is to aim for negative splits, where the race's second half is faster than the first. Research published in the International Journal of Sports Physiology and Performance suggests that runners who implement a negative split strategy often achieve faster overall race times and experience fewer performance declines late in the race.

By starting conservatively and gradually increasing your pace, you can conserve energy for the later stages of the marathon, enabling you to finish strong. Don’t forget to consider potential congestion in the first 5km if competing in a big city marathon. Negatively splitting long runs can be a useful way to practice this strategy. Generally speaking, if you are competing in a flat marathon with limited wind, aim to run the second part of the race 1-2 minutes quicker than the first half.

At the Athlete Sanctuary, we encourage our athletes to listen to their bodies, trust their training, and embrace the journey toward becoming stronger, more resilient athletes.

Whether you're a seasoned marathoner or preparing for your first race, prioritising pacing can make all the difference in your marathon experience. If you are keen to better understand how to enjoy the thrill of crossing the finish line strong, contact us to discuss your next marathon goal.

According to a study published in the Journal of Athletic Training, up to 91% of endurance runners experience dehydration during a training session or competition. Additionally, research from the American Migraine Foundation suggests that dehydration is a known trigger for headaches in female athletes, affecting them more frequently than their male counterparts.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete. Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

So why does dehydration affect women more than men?

The answer lies in the complex interplay between hormones and hydration levels in the female body.

Recent research has revealed that women's hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

Estrogen plays a significant role in regulating fluid balance. Studies have shown that estrogen can affect how the body retains and excretes fluids, leading to fluctuations in hydration levels throughout the menstrual cycle. During the follicular phase in the first half of the menstrual cycle, estrogen levels rise, promoting fluid uptake. Higher estrogen may reduce the risk of dehydration and associated symptoms, such as headaches, during this phase.

On the other hand, the luteal phase, which occurs in the second half of the menstrual cycle, is characterised by higher levels of progesterone. Progesterone has diuretic properties and promotes fluid excretion from the body. As a result, women may be more prone to dehydration and electrolyte imbalances during this phase, increasing their susceptibility to headaches.

Hormonal changes associated with menstruation, pregnancy, and menopause can also impact fluid balance and hydration status in women. For example, menstrual bleeding leads to the subtle loss of blood and fluids, increasing the body's demand for hydration. Studies show regular adequate water intake can alleviate the severity of period pain, shorten the length of menstrual bleeding and reduce the average number of pharmacological pain medications required during menstruation. Pregnant women experience significant shifts in fluid distribution and metabolism to support fetal development. In contrast, menopausal women may experience changes in thirst perception and kidney function, affecting their ability to maintain optimal hydration levels.

The implications of these hormonal fluctuations extend beyond mere discomfort; they can significantly impact athletic performance and overall well-being. Dehydration impairs physical performance and affects cognitive function, mood, and thermoregulation. Therefore, female athletes should consider adjusting their hydration strategies to accommodate their unique hormonal profiles and menstrual cycles.

So, how can female athletes mitigate dehydration headaches?

Here are some practical tips:

1. Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
2. Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog Hydration the Key to Peak Performance.
3. Focus on Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals. Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs: Magnesium for bone health.
4. Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps.
5. Avoid too much caffeine. Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body's hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Overall, moderation and balance are key in coffee consumption and hydration. Enjoy your coffee as part of a balanced diet and lifestyle. However, prioritise adequate fluid intake to support your overall health and well-being, especially if you're an endurance runner or enjoy other strenuous physical activity.

Understanding how women's hormones impact dehydration can minimise the risk of dehydration headaches. Remember, hydration is not just a quenching thirst; it's a vital component of athletic success and longevity.

Get in touch to learn more and start your journey today.

Drawing upon findings from recent medical journals, let's explore other impacts fasting can have on metabolism and performance.

Decreased Resting Metabolic Rate

Fasting has been shown to reduce resting metabolic rate (RMR), the number of calories your body burns at rest. A slowed metabolic rate can reduce overall energy expenditure across the day and potentially hinder weight management efforts.

Impaired Substrate Utilisation

Fasting shifts the body's fuel source from carbohydrates to fat, a process known as metabolic inflexibility. While this may seem beneficial for fat burning, it can impair the ability to utilise carbohydrates, which is essential for high-intensity exercise performance efficiently.

Altered Hormone Levels

Fasting can disrupt hormone levels involved in metabolism, appetite regulation, and energy balance. For example, prolonged fasting may lead to increased production of cortisol, a stress hormone that can promote muscle breakdown and increase fat storage.

Reduced Muscle Glycogen Stores

Fasting before exercise can deplete muscle glycogen stores, the primary fuel source for high-intensity exercise. Reduced glycogen supply can impair endurance, power, and overall performance during a run.

Slowed Recovery

Fasting can delay recovery by limiting the availability of nutrients needed for muscle repair and glycogen replenishment. Lack of critical nutrients can prolong muscle soreness and fatigue and impair subsequent training sessions. This further impacts your motivation to train consistently and burn calories.

Slows down metabolism

A slow metabolism is not good news for runners keen on losing weight. Our blog, Weight Loss for Athletes, may be helpful.

Final thoughts

In conclusion, fasting before a run can slow metabolism, impair substrate utilisation, alter hormone levels, deplete muscle glycogen stores, and delay recovery, ultimately compromising athletic performance.

To optimise metabolism and performance, it's essential to fuel your body with a balanced meal or snack before exercise. In a previous post, we discussed some of our go-to recommendations for pre-run snacks.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and tailored meal plans, visit www.athletesanctuary.com.au.

Recent statistics reveal that over 60% of endurance runners struggle with finding the best pre-run meal that doesn't cause bloating or discomfort during exercise. Additionally, studies have shown that female athletes, in particular, face unique challenges when it comes to sports nutrition, often requiring specialised guidance to achieve peak performance. Fasting has become popular in running culture but, sadly, has also led to many lost opportunities and poor performances. If you currently avoid eating before a run, you may be surprised by the impact fasting has on performance and your metabolism.

Key Tips for Pre-Run Nutrition

1. Timing is Everything: Aim to eat a light snack 30-60 minutes before you run.
2. Choose the Right Carbs: Carbohydrates are your body's primary fuel source during exercise. Aim to have at least 20 grams of carbohydrate before a run. Opt for easy-to-digest carbs low in fructose, like toast or banana, which are less likely to cause digestion issues.
3. Listen to Your Body: Every runner is different, so paying attention to how your body responds to foods is essential. Keep a food diary to track what works best for you and adjust your pre-run meal plan accordingly.

Based on findings from recent studies, here are guidelines for fueling your morning run tailored to various distances:

Easy 8km Run

• Consume a light carbohydrate-rich snack 30-60 minutes before your run.
• Opt for easily digestible options like a banana, a small bowl of porridge or Bircher muesli, or a slice of toast with honey.

Moderate 20km Run or Speed Session

• Aim for a balanced pre-run meal containing carbohydrates, a little (5-10 grams) protein, and healthy fats at least 60-90 minutes before you run.
• Consider options like granola and berries with milk, porridge + honey + banana, a smoothie with banana, spinach, and protein powder or two pieces of sourdough with almond butter and honey + a glass of orange juice.

Long Run 30km+

• Plan a substantial pre-run meal rich in carbohydrates, with moderate protein and a small amount of healthy fats, 2 hours before your run.
• Examples include those mentioned above for 20km but increase the serving size.

Incorporating these pre-run nutrition guidelines can enhance your performance and energy levels during your morning runs. But good nutrition isn't just about what you eat before your run—it's about fueling your body correctly throughout the day.

Daily Nutrition Matters

In addition to fueling your morning run, aim to maintain a balanced diet across the entire day that includes:

• Plenty of carbohydrates from whole grains, fruits, and vegetables to fuel your runs.
• Adequate protein from sources like lean meats, fish, eggs, tofu, and legumes to support muscle repair and recovery.
• Healthy fats from sources like nuts, seeds, avocado, and olive oil to provide sustained energy and promote overall health.
• Hydration throughout the day, aiming for at least 2-3 litres of water/fluids daily and electrolyte-rich beverages for longer runs or hot weather conditions.

By prioritising good nutrition across the day, you'll set yourself up for success on your morning runs and beyond.

For female athletes, hormonal fluctuations throughout the menstrual cycle can impact energy levels and nutrient needs. A knowledgeable coach and nutritionist who understands these nuances can provide invaluable support and guidance.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and further information on fueling your morning run book now.

Recent Australian statistics reveal that many female athletes actively seek effective weight management strategies to enhance their performance. With 67% of runners expressing concerns about weight impacting their performance and 23% battling bloating and digestive issues, there's a clear need for tailored solutions that prioritise health and performance for endurance runners.

Safe weight loss tips

Embarking on a weight loss journey as an endurance runner requires a careful and evidence-based approach. Safe weight loss is not just about shedding kilograms rapidly; it's about achieving a sustainable balance that supports optimal performance and overall well-being. Based on recent medical research and expert guidance, here are guidelines on what safe weight loss looks like over time:

Set Realistic Goals:

Aim for gradual weight loss, typically around 0.5-1 kilogram weekly. This allows for a more sustainable and manageable approach, reducing the risk of negative impacts on performance and health.

Take an Individualised Approach:

Recognise that optimal weight differs for everyone. As the Journal of Sports Sciences (2021) highlights, a personalised assessment is crucial to understanding your body's unique needs and determining a realistic weight loss goal. Weight loss depends on many factors, including age, genetics, activity levels, nutrition, hormones, body type, muscle mass and state of health.

Preserve Muscle Mass:

Focus on losing fat while preserving muscle mass. The International Journal of Sports Nutrition and Exercise Metabolism (2019) emphasises the importance of maintaining strength and power during weight loss, which is crucial for endurance athletes.

Make Gradual Changes to Nutrition:

Implement gradual changes to your nutrition. The British Journal of Sports Medicine (2020) recommends a steady approach to weight loss to avoid negative impacts on performance, health, and hormonal balance. Gradual changes also allow the athlete to incorporate necessary changes into their lifestyle, making them easier to adhere to and more sustainable.

Take a Holistic Approach to Wellness:

Embrace a holistic approach that goes beyond the numbers on the scale. Consider other factors such as digestive health, hormonal health and stress. The Journal of the International Society of Sports Nutrition (2018) suggests these factors can impact training and competition experiences.

Consult with Experts:

Seek guidance from a qualified sports nutritionist and health professional. Kate Smyth combines naturopathy, targeted sports nutrition, and female-friendly coaching techniques based on her experience and the latest research.

Monitor Your Progress:

Monitor your progress regularly and make adjustments as needed. The Journal of Science and Medicine in Sport (2022) emphasises the role of ongoing nutrition optimisation in supporting endurance performance. Adjusting fuelling techniques, food volumes, and nutritional density helps to avoid issues such as REDs during a weight loss phase.

Listen to Your Body:

Pay attention to how your body responds to changes in nutrition and training. Consult a healthcare professional to adjust your plan if you experience any adverse effects or performance declines. Fuelling for performance is always better than restricting fuel for weight loss, which will likely impact performance.

Stay Hydrated and Nourished:

Ensure proper hydration and nourishment. Weight loss should not compromise your body's essential needs, and maintaining proper hydration and nutrient intake is crucial for overall health. Hydration has been a popular topic. Read some of our recent blogs on the topic of hydration and electrolytes.

Celebrate Non-Scale Victories:

Acknowledge and celebrate non-scale victories, such as improved energy levels, better sleep, and enhanced overall well-being. These indicators are just as important as the numbers on the scale.

Remember, safe weight loss is a journey that requires patience, dedication, and a commitment to your overall health and performance. By following these guidelines and consulting with experts, you can achieve your weight loss goals while optimising your endurance journey.

Learn More & Book Your Consultation:

Achieving weight loss as an endurance runner doesn't mean compromising your health or performance. At the Athlete Sanctuary, we're committed to helping you unlock your full potential through a holistic approach that addresses your unique needs.

Ready to embark on this transformative journey? Book an appointment to learn more about our approach to nutrition, and book your consultation today. Your peak performance and well-being await!

Recent Australian statistics shed light on the criticality of hydration in sports. According to the Australian Institute of Sport, dehydration can reduce athletic performance by up to 30%. Another study by Sports Dietitians Australia highlights that even 2-3% body weight loss due to dehydration significantly impairs endurance and cognitive function. These figures are a wake-up call for athletes to prioritise hydration in their training and competition regimes.

Hydration helps maintain balance

Hydration is more than just quenching thirst; it's about maintaining balance in your body. When you're well-hydrated, your heart pumps blood more efficiently, nutrients are transported effectively, and waste products are removed promptly. This harmonious state enables athletes to train harder, recover faster, and perform better.

But how much water is too much? This is a common question asked by athletes. Overhydration or hyponatremia is a real concern, especially in endurance sports. It occurs when the body's sodium levels are diluted. A sports nutritionist plays a pivotal role in guiding athletes to find their individual hydration balance—neither too little nor too much.

Ways to hydrate

Innovations like hydration gels and flasks have revolutionised how athletes hydrate during running and other endurance sports. A hydration gel provides a concentrated energy source and essential electrolytes, aiding in sustained performance. Similarly, a hydration flask is convenient for carrying fluids, ensuring athletes stay hydrated without interrupting their momentum.

Hydration and sports nutrition

But hydration is not just about water and electrolytes; it's part of a larger picture - sports nutrition. A well-designed nutrition plan, tailored by a sports nutritionist, can significantly enhance an athlete's performance. It integrates hydration strategies with energy needs, recovery nutrition, and overall health maintenance.

Dehydration headaches are a telltale sign of inadequate hydration. This symptom can impair physical performance and affect mental focus and decision-making skills, crucial in competitive sports. Recognising early signs of dehydration and responding promptly is essential.

Athletes must also consider specialised hydration packs, especially during long training sessions or competitions. These packs are designed to carry water and other essentials, enabling athletes to hydrate on the go. This tool is particularly useful in sports where stopping for a drink can mean losing precious time or momentum.

Your hydration plan should be tailored to your specific needs

However, hydration is not a one-size-fits-all approach. Factors like individual sweat rates, weather conditions, and the intensity of the activity all play a role in determining hydration needs. This is where consulting with a sports nutritionist becomes invaluable. They can help devise a personalised hydration strategy that aligns with the athlete's body requirements and sporting goals.

Book an appointment to explore how our personalised hydration strategies and expert sports nutrition advice can transform your athletic performance. Speak with Kate, our Olympic marathon runner turned naturopath and sports nutritionist, and take the first step towards achieving your sporting dreams!