Cook Eat Run

This week on Cook Eat Run, Charlie Watson sits down with Dan Temm, the CEO of PureSport, to explore the dynamic world of sports supplements and the importance of community in the brand's ethos.The Origins of PureSportDan shares the inspiring story behind PureSport, founded by two professional rugby players who sought a healthier alternative to opioid-based painkillers. They embarked on a journey to discover natural solutions, leading to the development of their innovative product line.Product Evolution and InnovationCharlie and Dan discuss the evolution of PureSport's offerings, from CBD products to their latest additions like creatine and adaptogens.Community ConnectionThe significance of community for PureSport, and how the brand's grassroots approach fosters genuine connections among athletes. Dan emphasises the joy of engaging with customers through local run clubs and events, creating a supportive environment for all fitness levels.ChallengesThe challenges PureSport has faced, including product development hurdles and the importance of transparency in building trust. Dan shares anecdotes about the brand's commitment to addressing customer concerns and maintaining open communication.Exciting Future PlansDan hints at upcoming product launches, including running gels catering to the specific needs of athletes. Head to the website for more information on PureSport products Connect with Dan on Linkedin Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.comGrab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, Charlie Watson is joined by Dana, a sports nutrition expert, to delve into the increasingly popular topic of creatine supplementation for runners.Understanding CreatineCharlie and Dana kick off the discussion by breaking down what creatine is and its natural occurrence in the body. Dana explains how creatine plays a crucial role in energy production, particularly during high-intensity activities, and why it’s gaining traction among endurance athletes.Who Can Benefit?The conversation highlights that while creatine is often associated with strength and power athletes, endurance runners, especially women over 30, can also reap significant benefits. Dana discusses how creatine can aid in muscle recovery, combat age-related muscle loss, and even improve brain health, making it a worthwhile consideration for many.Supplementation GuidelinesListeners will learn about the recommended dosages, the best forms of creatine to take, and how to incorporate it into their daily routines. Dana shares insights on the importance of hydration and addresses common concerns regarding gastrointestinal issues that some may experience with supplementation.Practical Tips and TimingCharlie and Dana provide practical advice on when to take creatine, how to mix it into your diet, and the potential weight gain that may occur. They also discuss the importance of monitoring your body’s response to supplementation and adjusting accordingly.Key TakeawaysAs the episode wraps up, Dana emphasises the importance of keeping a journal to track any changes and benefits experienced while taking creatine. She encourages listeners to consult with a sports dietitian if they have any concerns or negative side effects.For more information and to connect with Dana, follow her on Instagram @a_dash_of_dana or visit her website for additional resources and insights.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, Charlie Watson welcomes back Tom Hollis, a registered sports nutritionist and seasoned runner, to explore the fascinating topic of bicarbonate of soda and its potential benefits for runners.Understanding Bicarbonate of SodaTom breaks down the science behind bicarbonate of soda, explaining how it works within the body, particularly during high-intensity exercise. He discusses the relationship between lactate production, hydrogen ions, and muscle fatigue, shedding light on why this common kitchen ingredient is gaining traction among endurance athletes.The Resurgence of BicarbDespite its long history in the running community, bicarbonate of soda is experiencing a resurgence thanks to new products that mitigate gastrointestinal issues often associated with its use. Tom explains how these innovations are making it more accessible for runners of all distances, from 5Ks to marathons.Practical Application and DosageCharlie and Tom discuss practical tips for incorporating bicarbonate of soda into training routines, including recommended dosages and timing for optimal performance. Tom shares his personal experimentation with bicarb, detailing both the successes and challenges he faced during his trials.Performance InsightsListeners will gain insight into the potential performance benefits of bicarbonate supplementation, including its impact on perceived exertion and overall running efficiency. Tom shares his thoughts on how small improvements can add up over time and the importance of establishing a solid nutritional foundation first.For more information on Tom’s coaching services and nutrition advice, visit his newly launched website at tomhollishealth.com and follow him on Instagram @tomhollisruns.Thinking of trying bicarbonate of soda for your training? Don’t forget to save 10% on Morton's bicarb system at X Giles with code COOKEATRUN.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

This week Charlie Watson welcomes Emma Kirk Odunubi, a running coach and sports scientist, to discuss the often-overlooked yet crucial topic of strength training for runners.The Importance of Strength TrainingAs Charlie reflects on her own neglect of strength training, Emma shares her journey from injury-prone cardio enthusiast to a strong, injury-free runner. They delve into the significance of incorporating strength training into a runner's routine, particularly as they age and set ambitious running goals.Understanding the BasicsEmma breaks down the essentials of strength training, explaining why it's vital for injury prevention and improving performance. She emphasises the importance of single-leg exercises, as runners predominantly land on one leg at a time, making stability and strength crucial for efficient running.Practical Tips for Integrating StrengthDiscover how to effectively incorporate strength training into your existing running schedule. Emma provides actionable advice on habit stacking and how to replace one run with a strength session without compromising your training. She also discusses the ideal timing for strength workouts relative to running sessions.Nutrition for Strength TrainingCharlie and Emma discuss the nutritional aspects of strength training, highlighting the importance of proper fuelling before and after workouts. Emma shares her insights on the necessity of protein for muscle recovery and the role of carbohydrates to sustain energy during longer training sessions.Long-Term BenefitsAs they wrap up, Emma elucidates the long-term benefits of strength training for runners, including improved efficiency, faster times, and enhanced overall fitness. They also touch on the importance of strength training for women over 30, addressing misconceptions and encouraging a shift in mindset towards weightlifting.For more insights and to connect with Emma, visit her website at emmakirkodanuobie.com or follow her on Instagram @emmakirkyo.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative

This week on Cook Eat Run, Charlie Watson dives into the world of collagen with special guest Sian Seccombe. Sian, an ultra runner and sports nutrition enthusiast, brings her expertise to discuss the science, benefits, and misconceptions surrounding collagen supplementation, especially for female runners over 30.Collagen UncoveredExplore what collagen is and why it's a hot topic in the running community. Sian explains the role of collagen as a protein and its importance in connective tissues, particularly for those recovering from injuries or undergoing intense training.Supplementation InsightsCharlie and Sian delve into the nuances of collagen supplements, discussing the difference between marine and bovine collagen, the importance of hydrolysed forms, and what to look for when choosing a supplement. They also tackle the question of whether runners should supplement and the potential benefits for injury prevention and recovery.Real Food FirstSian highlights how a balanced diet can provide necessary proteins and amino acids. They discuss collagen-rich and collagen-boosting foods, and how vitamin C plays a crucial role in collagen synthesis.Practical Tips for RunnersLearn about the best practices for incorporating collagen into your diet, whether through supplements or food. Sian shares tips on timing, dosage, and how to ensure your body gets the nutrients it needs to support your running goals.Connect with Sian on Instagram @siansecc & Tiktok siansecc , and check out her podcast ‘The Fuelled Runner’. Thinking about adding collagen to your routine? Save 10% on Pillar Performance and SIS collagen at XMiles with code COOKEATRUN.Got fuelling and nutrition questions? Episode topic suggestions? - find Charlie online @therunnerbeans / www.therunnerbeans.com Grab a copy of Charlie’s book ‘Cook Eat Run’ The Cook Eat Run Podcast is sponsored by XMiles - the One Stop Nutrition Shop - use discount code COOKEATRUN for 10% off this month’s featured products at Xmiles.co.uk This podcast is proudly produced by Decibelle Creative decibellecreative.com / @decibelle_creative