Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was quieter in terms of training, as it is the week before the half-marathon. Finally, I'm going to run my first half-marathon tomorrow. I'm feeling a mixture of excitement and apprehension. But deep down, I know everything will be fine, because I've trained hard.
In terms of work, I got a lot done. I decided to take up a hobby that I developed a while ago but ended up not pursuing. The plan is for it to be both a hobby and a side hustle.
As I've always enjoyed eating out and discovering new places, I created a guide to healthy eating in Barcelona. The plan is to start with the city where I live and then expand to other European capitals (which I've already traveled to and tried many good places).
Since my role as a nutritionist is to promote good eating habits at home and away, I created interactive maps for anyone who wants to know where to eat healthy in Barcelona, where to get good coffee and matcha, and where to find the best brunch spots in the city.
The project is small, and for now, I only have an Instagram profile. For those who want to know more, click here.
Speaking of eating, meals... a very common situation for me is to receive runners at my clinic who work hard and don't have time to cook at home. Or they arrive home late, travel during the week, arrive tired, and end up succumbing to foods and meals they shouldn't.
To be clear, nutrition doesn’t need to be perfect to support performance. What matters most is consistency, fueling your body well enough, often enough, even on busy days.
For this reason, in today's email, I want to talk about emergency nutrition: smart, realistic food options for when you don’t have time (or energy) to cook, but still want to support your runs, recovery, and body composition.
They’re strategic tools for runners who train seriously and live full lives.
MEALS
Emergency Meals for Busy Runners
Fast, practical, and performance-friendly!
Breakfast (ready in under 10 minutes)
Option 1: Yogurt Power Bowl
Greek or skyr yogurt or protein-rich yogurt
Oats or granola
Fruit (banana, berries, or apple)
Optional: honey or nut butter
→ Balanced carbs + protein to kick-start energy and muscle recovery.
Option 2: Toast + Protein Combo
Whole-grain toast
Peanut butter or avocado
A boiled/poached egg or a glass of milk
Piece of fruit
→ Simple, filling, and balanced.
Lunch (ready in 20 minutes or less)
Option 1: Fast Grain Bowl
Microwave rice, quinoa, or couscous
Canned tuna, salmon, or chickpeas
Olive oil + frozen or fresh veggies
Fruit for dessert
→ A reliable mix of carbs, protein, and healthy fat for sustained afternoon energy.
Option 2: Wrap or Sandwich Upgrade
Whole-grain wrap or bread
Rotisserie chicken, eggs, or tofu
Cheese, hummus, or olive oil
Raw veggies
Fruit for dessert
→ Portable, customizable, and runner-approved.
Afternoon Snack (ready in under 10 minutes)
Option 1: Fruit + Protein
Banana, apple, or pear
Yogurt, protein shake, or a handful of nuts
→ Ideal before an evening run or to avoid energy crashes.
Option 2: Crackers & Spread
Whole-grain crackers
Hummus, peanut butter, or cottage cheese
→ Easy carbs + fats to keep hunger in check.
Dinner (ready in 20 minutes or less)
Option 1: Quick Pasta Recovery Meal
Pasta or gnocchi
Jarred tomato sauce
Eggs, tuna, lentils, or cheese
Olive oil
Fruit for dessert
→ High-carb, comforting, and perfect after hard training.
Option 2: Simple Plate Method
Couscous, rice, or boiled potatoes
Eggs, tofu, fish, or leftovers
Frozen vegetables
Olive oil or pesto
→ No recipe needed, just balance.
FOOD LIST
The Emergency Food List Every Runner Should Have at Home
When time is tight, your pantry is your performance ally. Stocking the right basics makes good fueling automatic.
Carbohydrates (your main fuel)
Pasta, rice, couscous, quinoa
Bread, wraps, crackers
Oats, granola
Potatoes (microwave-friendly)
Fruit (fresh, frozen, or dried)
Why it matters: Carbs fuel training, help with recovery, support the immune system, and protect energy availability—extremely important for runners training multiple times per week.
Protein (for recovery and adaptation)
Eggs
Greek yogurt/skyr
Canned tuna, salmon, sardines
Lentils, beans, chickpeas
Tofu or tempeh
Protein powder (optional but practical)
Why it matters: Protein supports muscle repair, helps maintain lean mass, and keeps meals satisfying—especially on busy days.
Healthy Fats (energy + nutrient absorption)
Olive oil
Nuts and seeds
Nut butters
Avocado
Cheese
Why it matters: Fats add calories when energy needs are high, and help meals feel complete and enjoyable.
You don’t need gourmet meals to fuel like a runner.
I've had clients who have spent seasons eating “emergency meals” and still managed to improve their running performance.
It all depends on how you put these meals together and when you eat them.
One of my roles is to adapt to my clients' routines and create plans that they can follow properly and that deliver results.
If you want personalized guidance to improve energy, recovery, and body composition without overcomplicating food, let’s work together.
Reply to this email to get started.
Product of the Week
This week's Product of the Week is the Decathlon bib belt.
When I saw this bib belt, I thought it was amazing. You put it around your waist or hips, attach the bib, and it even has space to store gels and other things.
It's comfortable, doesn't swing around, and you don't have to pierce your shirt to attach the bib.
The price is very reasonable, and if you run frequently, I think it's worth buying.
Track of the Week 🎧️
This week's Track of the Week is a VERY old and VERY lively electronic song. This one has to go on your race playlist.
I’ve chosen Where’s Your Head At by Basement Jaxx
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso