Ep82: Siân Seccombe - The Nutrition Mistake That Could Be Slowing You Down

In this episode of 5 Miles Easy, hosts Rose Harvey and Steph McCall invite nutrition expert Sian to discuss the nuances of running nutrition, particularly the importance of energy availability and RED-S. The conversation begins by establishing why exercise can be mentally refreshing and the benefits of disconnecting from digital devices during recovery. Sian shares her journey into sports nutrition, influenced by her experience as a marathon runner and her past struggles with energy deficiency.

Sian explains that RED-S stands for Relative Energy Deficiency in Sport, describing it as a syndrome rather than a disease, and outlines its multifaceted nature. She emphasizes that RED-S can manifest differently for each athlete, affecting performance and health, including hormonal issues, energy availability, and increased risk of injuries. The discussion delves into the need for holistic approaches to gauge energy availability, highlighting the importance of understanding individual lifestyle stresses.

The episode also covers diagnosing RED-S, the role of blood tests, and the spectrum of symptoms. Sian underlines that awareness of health signals is crucial for all runners, not just those diagnosed with RED-S. The recommendations include a proper fueling strategy that emphasizes adequate carbohydrates and the timing of nutrients before and after runs, particularly for recovery.

Throughout the discussion, Sian emphasizes the significance of using food to fuel athletic performance and mitigate under-fueling risks. She suggests practical strategies for efficient meal planning and nutrient timing, cautioning against the dangers of restrictive eating patterns. The episode ends with insights on protein and fat needs, the significance of vitamins and minerals, particularly iron, and a final note on the benefits of a nourishing diet for optimal performance.