Charlie is back with more nutritional knowledge that could give you the edge in your next race! Are beetroots the secret ingredient to a runner's success? Find out in today’s episode of Cook Eat Run, where Charlie chats with ICU dietitian and marathon winner Tom Hollis and Beet It Sports drink Brand Manager Jonathan Cartwright, about the power of nitrates in enhancing running performance.

Tom Hollis aka: Plantrunner

Tom, fresh off his Milton Keynes marathon victory, shares his personal strategy for tackling two marathons in 15 days and the role nutrition played in his recovery and triumph. From carb loading to the specifics of race day fueling, Tom gives us the lowdown on how he optimises his intake for peak performance.

Delve into the science behind nitrates, and why they might be more beneficial for recreational runners than elites. Plus, get practical advice on how to incorporate beetroot shots into your routine, and learn why a clean mouth might not be your best friend when it comes to nitrates…

Discover the potential of nitrates not just for race day, but also as a training aid, and explore the emerging trend of including nitrates in mid-race fueling.

Jonathan Cartwright: Beet It Sports

And if you're curious about the brand behind the beetroot magic, stick around for Charlie's interview with Jonathan Cartwright from Beet It Sports. Uncover the origins of Beet It, its evolution alongside groundbreaking research, and why its products might just be the natural performance enhancer for you.

Explore the range of nitrate products, from the classic shots to innovative crystals perfect for travel, and learn how to integrate them into your training and recovery — all while enjoying a special discount code for Cook Eat Run listeners when you purchase Beet It from the XMiles website.

Connect with Tom for more insights on nutrition and running at tomhollishealth.com and follow his journey on Instagram @plantrunner_rd.

Check out Beet It Sports beetroot shots and other products at https://www.beet-it.com/ / @beetitsport (also available at Xmiles.co.uk - remember to use discount code COOKEATRUN10 for 10% off site wide).

Connect with 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 COOKEATRUN10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

From carb-loading to ketones, this episode brings you a sub-3 Marathoner's Guide to fuelling success.

Fuel your passion for running with the latest episode of Cook Eat Run - Charlie Watson (now 16-time marathoner!) dives deep into the world of running nutrition with Andy, aka ‘The FOD runner’. Andy is a YouTuber, running coach, and sXMiles ambassador, and in this episode shares the secrets behind his sub-3 hour marathon success.

Charlie also shares her own Boston Marathon experience, revealing how a hot day led to on-the-fly adjustments to her hydration and sodium intake. Charlie shares her carb-loading techniques and how she managed to nail her nutrition despite the challenging conditions. Andy shares his approach to carb loading, and his experimentation with ketone supplements as a potential third energy source (don't miss Charlie’s view as a dietician as she unpacks the use of ketones and whether they're worth the investment at the end of the episode!)

This episode is packed with practical advice for runners of all levels, with super valuable insights on fueling, hydration, and the mental clarity that comes with proper nutrition.

Connect with 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 CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative

Ever hit the dreaded wall during a marathon? In this episode expert guest Meghann Featherstun from Featherstone Nutrition breaks down carb loading, the game-changing strategy that can help you avoid that fate.

Charlie and Meghann emphasise the significance of sufficient carbohydrate intake to sustain energy levels during endurance activities and dispel the misconceptions surrounding carb consumption. Meghann provides insights into the mental and physical benefits of carb loading and addresses common concerns, such as fibre management and hydration during travel. They discuss personalised approaches to carb loading, highlighting individual differences in tolerance and preferences.

Learn practical tips for managing your carb intake and why your brain might love those gels just as much as your muscles do. Tune in and turn your next marathon into your best one yet.

Meghann’s carb drinks and supplements recommendations:

Precision Fuel and Hydration Carb & Electrolyte Drink

Precision Fuel and Hydration Carb only drink

Maurten Carb Drinks

Skratch Lab Super High Carb drink

High Five Energy Drink

OTE Energy Drink

Tailwind

Styrkr dual carb drink mix

Connect with 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 CER-POD10 for 10% off site wide at Xmiles.co.uk

This podcast is produced by Buckers at Decibelle Creative decibellecreative.com / @decibelle_creative