Runners Trots

Whether you're an all star athlete or avid fun runner this is a runners nightmare..

What is Runners Diarrhoea?  Runner’s Diarrhoea also known as Runner’s trots or the gingerbread man is a quick onset of a bowel movement or discomfort experienced by runners during or immediately after a run; most commonly during long distant running. Although not spoken about openly it is common enough to happen in up to 25% of runners.

Most runners will usually experience after the 20km mark. So for some runners can often happen for the 1st time during an event as most marathon training programs don't often include runs longer than 20km. 
Symptoms:  Typical symptoms are nausea, cramping, gas, reflux, the urge to have a bowel movement, and diarrhoea. Generally, symptoms are mild enough not to cause serious problems.
What causes it?  There are multiple theories as to the cause trots to do with; exercise and its effect on blood flow to the intestines, electrolyte imbalance causing colon stimulation and intense exercise increasing the production of gastric hormones. 
Speaking in plain terms, runner’s trots are often due to the stress of a long run or a high intensity workout, hydration status, and diet. Whatever the cause may be, there are adjustments in training, diet, and medication that may aid in providing symptom relief. 
Management: Resolving runner’s trots can often be a cycle of trial and error.  Wearing comfortable, loose fitting clothing when you run can provide some relief as tight clothing around the waist may aggravate diarrhoea. You might also consider reducing the intensity or distance of your runs until the diarrhoea improves. Then gradually increase your activity as your signs and symptoms allow.
Diet can play a major role in experiencing symptoms of trots. If trots are common to your running routine, start with thinking “plain” or “basic.” Consume a few pieces of toast or an energy bar a couple hours before a morning run. Add foods one at a time to have a much clearer understanding of which foods prompt trot symptoms. For example, a very common nutritional trigger of trots is lactose. Drink your glass of milk with caution before a morning run.
The following are more nutrition tips that may be helpful in preventing the onset of runner’s trots:

·         Avoid eating within 2-3 hours of a run.
·         Stay well hydrated. After running, drink plenty of fluids. Large volumes of water or juice can worsen diarrhoea, and warm drinks may as well.
·         Limit lactose/dairy products before a run. However, chocolate milk may make for a great post run recovery drink.
·           Limit foods that cause flatulence or loose stools.
·         Avoid eating a high fibre meal before a run. Consider reducing the amount of fibre consumed in your days leading up to the run. 
·         Limit or avoid high fat foods and high sugar foods the meal before, even the night before your run.
·         Limit or avoid caffeine before a run.
·         Try eating foods that are naturally more constipating such as oatmeal, bananas, pasta, plain bagels, and rice.
·         Keep in mind that heat is a stressor. Stay well hydrated during runs in warm weather conditions.

·         Try to have a bowel movement before a run.

Roast Pumpkin Salad

Roast Pumpkin Salad


½ pumpkin sliced thinly
1 Spanish onion thinly sliced into rings
½ iceberg lettuce shredded
1 cup of rocket
1 cup spinach
½ cup slithered almonds
1 avocado
Dressing (we like ranch)

  • -       Pre heat oven to 180°c. Slice pumpkin lay on tray. Drizzle olive oil. Cook for 10 mins or until soft and starting to brown.
  • -       Whilst pumpkin is cooking. Wash or lettuce’s and layer on plate starting with iceberg, then rocket then spinach.
  • -       Top with onion.
  • -       Once pumpkin is cooked add to salad. Top with almonds then avocado.
  • -       Drizzle with dressing.

Note. Is great on its own or can also be served with rosemary roast lamb or Cajun chicken.

With Cajun Chicken

With Rosemary Roast lamb and garden salad

Go green for 2014

With the weather warming up and a delicious Christmas break (with too many bites of pudding) what better way to start 2014 then with a smoothie detox. We've got you sorted for 8 days with these green, tropical and berrie mixes. 


·                     1 mango;
·                     300 ml of coconut water;
·                     2 handfuls of spinach;
·                     6 mint leaves;
·                     dash of cinnamon;
·                     dash of turmeric;
·                     dash of spirulina;
1.            Mix everything together in a blender;
2.            Enjoy :)

·                     1 bunch of kale
·                     1 frozen banana
·                     Handful of grapes
·                     1 cucumber
·                     1 green apple
·                     1 tbsp peanut butter
·                     1 tbsp chia seeds
·                     1 tbsp coconut water
3.            Mix everything together in a blender;

·         1 cup of mixed berries (blueberry, strawberry, raspberry, boysenberry)
·         4tbls muesli
·         3tbls plain yoghurt
·         3 tbls apple juice Dash of honey
·         Top up with milk till berries are nearly covered
1.     Blend in a blender or bar mix and enjoy!!


·                     2 oranges
·                     ½ lemon
·                     1 cup spinach
·                     1 avocado
·                     1 cup of mango cubes
·                     1 tsp wheatgrass
1.    Blend in a blender or bar mix and enjoy!!

·                     3 tbsp water
·                     1 green tea bag
·                     2 tsp honey
·                     1 ½ cup frozen blueberries
·                     ½ banana
·                     ¾ cup milk
1.     In small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2.     In blender combine berries, banana, and milk.
3.     Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.)

·                     1 cup yogurt
·                     Handful of ice
·                     1 cup of diced pineapple (fresh or tinned)
4.            Mix everything together in a blender;

·                     1 cup MILK
·                     1 cup coconut water
·                     1 tsp spirulina
·                     2 tsp flaxseed meal
·                     ¼ cup frozen berries
·                     2 tbsp yoghurt
·                     Pinch of cinnamon
1.     Blend in blender and enjoy.

·                     ½ cup orange juice
·                     1 cup of strawberries
·                     1 banana
·                     1 ½ tbsp. gound flax seeds
·                     1 tsp of chia seeds
·                     1 tsp sunflower
·                     1 tsp pepitas
·                     4 tsp yogurt

  1. Mix everything together in a blender;

H20 hydration

Summer is here and with today's weather hitting well into the 40s its important to remember to stay hydrated. 

Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health.

You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you exercise, or if you have a fever. If you don’t replace the water you lose, you can become dehydrated.

Symptoms of dehydration include:
  • Little or no urine, or urine that is darker than usual
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headache
  • Confusion
  • Feeling dizzy or lightheaded
Don’t wait until you notice symptoms of dehydration to act. It can be hard to recognize when you’re dehydrated, especially as you age. Actively prevent dehydration by drinking plenty of water.

How much water do i need?

On average a person needs 35-45ml/kg/d so for a person that's
 60kg = 2040ml/d
 70kg = 2450ml/d
 80kg = 2800ml/d
 90kg = 3150ml/d

You also need an additional 600-1000ml per 1 hour of exercise and should generally try and have consumed this by 30 minutes post workout. 

Tips for staying hydrated

  • Keep a bottle of water with you during the day. Consider carrying a reusable water bottle and filling it from the tap rather than purchasing bottled water, which is expensive and creates plastic bottle waste.
  • If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
  • If you’re going to be exercising, make sure you drink water before, during and after your workout.
  • Start and end your day with a glass of water.
  • When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
  • Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.
  • Drink water when you go to a restaurant. Not only does it keep you hydrated, its no calorie, and it’s free!



A good breakfast really is the best way to start the day. So what does a dietitian eat.... Muesli of course!! It ticks the boxes for fibre, GI, and dairy and you can have it with any fruit of choice. We love heading to the South Melbourne Markets where we get our favorite muesli from Rita's Coffee and nut shop!

Of course we imagine not everyone can get to the markets so here are some tips for choosing muesli.
  1. Choose a raw or natural muesli as muesli can often be roasted in oils and sugars adding to the calorie content. Better to leave that granola for a brunch date!
  2. Choose one with at least 5grams of Fibre.
  3. Serving size is generally half a cup
  4. Be careful if making a bircher as some tradition recipes use condensed milk which can be very sweet and calorie dense. 

Apple Muesli.

1/2 cup muesli (we use a natural nut muesli)
3 tbls Yogurt (We like chobani greek)
1 apple Julienne
2 tbls apple juice
Honey to drizzle
  • -          Place muesli in bowl, add apple juice and mix.
  • -          Place yogurt on top followed by fresh apple.
  • -          Drizzle honey over and Enjoy.

Core time

We often get asked what our go to core workout is.

We found we get the best results by using body weight and doing full body exercises over isolation of a smaller muscle groups ie just crunches.

We use:

  • Swisse/stability ball
  • TRX straps 
  • 5kg round free weight
  • Bosu ball
or a combination.
The biggest benefit to training using the stability ball, bosu or TRX exercises is that they are very effective at targeting core muscles, those muscles that are essential for stability and good posture but are often overlooked when exercising with fixed position or isolated muscles equipment such as those found in gyms.

Place your shins on a ball and walk your hands out until you're in the plank position. Pull your abs tight to keep your body stable.

Plank > Pike
10 reps repeat 3 times.
Make sure plank is flat to begin with and only raise pike as high as core stays activated.

Plank > jack knife
10 reps repeat 3 times.
To add to difficulty can start with hands on bosu ball.

Reverse plank > Hamstring curl
10 reps repeat 3 times.
Can be advanced with a rollout

Plank > Leg Raise
Alternate legs for 10. Repeat 2 times.

Stability ball > DB press core roll
10 reps repeat 2 times
Holding a dumbbell at your left shoulder, lie on a stability ball, keeping your hips in line with your knees (A). Push the dumbbell straight up to full extension (B). Grab your left wrist and rotate your body to the left, keeping your hips in position (C). Return your shoulders to the ball and lower the weight to your shoulder. That's 1 rep. Finish the reps on the left, then repeat on the right.

Plank > rollout
Can be done 2 ways depending on core stability and strength.

We hope you feel the burn as much as we do!!