Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm fine.
This week was very busy for me at work. I felt exhausted every day by nightfall, but I was satisfied that everything had worked out.
Even with a lot of work and pending issues to resolve, I managed to follow both my training schedule and my personal life schedule, heheheh.
The big news this week is that I finally switched newsletter platforms! I've been wanting to switch for a long time, but this time the change was successful.
Now, if you missed or deleted any emails, or want to read any of them again, just visit my website and you'll find all the emails there, ready to be read!
On my new website, you'll also find my contact details, links, and nutrition resources.
My new web: https://www.anapaulaalonso.com/
Check it out and let me know what you think.
Today, I want to highlight the three biggest mistakes runners make with carbs.
I know that it can often be confusing for runners to know what they should follow in terms of nutrition—especially for beginners—because there are so many details, options, etc.
But these three major mistakes are made at the basic level, without even getting into the topic of supplementation.
As a runner, you have to understand that without a well-structured and solid nutritional foundation, there is no progress or achievement of goals.
You can't replace a solid foundation with supplementation and expect it to work. Maybe it will work for a short period of time, but it won't be sustainable in the medium or long term.
If you make one, two, or all of these mistakes, but want to achieve your goals, progress in running, and be satisfied, you need to fix your foundation.
Without further ado, let's get down to business!
Not eating enough
This is the first and biggest mistake runners make.
I believe that over 70% of clients who work out don't consume enough carbs.
The reasons: fear of gaining weight, fear of blood sugar spikes, fear of “inflammation,” etc.
→ Runners who don't consume enough carbohydrates (especially medium and long-distance runners ) tend to have low energy, poor performance, slow recovery, and possible injuries.
Following a daily diet with the correct amount of carbohydrate intake will provide energy, increase performance, promote good recovery, and prevent injuries.
Ideally, you should know or have an idea of the amount and types of carbs per meal that you should consume daily. Having a personalized meal plan with macronutrients and micronutrients calculated according to your routine is the best way to minimize the risk of not eating enough carbs.
Prioritize whole grains, fruits, and starchy vegetables in your daily diet. Fueling with carbs is crucial for both training and recovery, not just during races.
Gif by hbomax on Giphy
Fueling too close to a run
The second mistake is eating a relatively large meal before running.
The timing of your pre-run meal is important and should be followed to avoid digestive problems during training.
We know that each case is different, but as a rule of thumb, the ideal is:
→ 4 hours before running: eat a large, balanced meal.
Examples: rice + lentils + chicken and vegetables, or sweet potatoes + salmon + vegetables.
→ 2.5-2 hours before running: eat a meal with easily and quickly digestible carbohydrates and a little fat.
Examples: a bagel with peanut butter and jam or a banana with a slice of cheese, honey, and cinnamon.
→ 60-30 minutes before running: prioritize easily and quickly digestible carbohydrates.
Examples: gel, toast with jam, banana, fruit juice (orange), gummies, gel, sports drink, etc.
Overloading on fiber before races
Finally, the third and last mistake is choosing high-fiber foods two to one day before races. This happens a lot with runners who carb-load without professional help.
Consuming too much fiber in the days leading up to the race can cause bloating and digestive discomfort. And that will ruin your race.
→ Imagine training for three months for a half-marathon or marathon only to ruin it all with one silly mistake? No, you can't, can you?
Carb-loading is simply increasing your carbohydrate intake 4, 3, 2, and 1 day before race day.
There are a few different ways to carb-load, such as:
Increase your carb intake by 20% (one-fifth) 3 days before
Consume 10-12g of carbs/kg of body weight 2 days before the race
Start carb-loading 4 days before the race, and each day consume 1g more carbs/kg of body weight than you were already consuming.
During carb-loading—at least 48 hours before the race—the rule is to consume foods that are sources of carbs and low-fiber options.
Examples: white rice, pasta, white bread, pancakes, gummies, fruit juice, jam, oats, honey...
It doesn't matter if you're an experienced runner, intermediate, or beginner... if you make or have made these mistakes, it's okay. The problem is that you keep making the same mistakes.
What many people don't understand is that we won't always get it right the first time. Sometimes it takes time to get to know our bodies or adapt to changes, and that's okay!
Starting today, I challenge you to fix the mistake (with the corresponding recommendations) if you have identified with any of them.
If you feel lost and need help, please contact me. Reply to this email and tell me how I can help you. It will be my pleasure!
Track of the week 🎧
This week's Track of the Week it's a remix by one of the bands I've always enjoyed listening to. I think the vocals are out of this world. Perfect music to listen to when running in zone 4 or 5, depending on your pace.
Say My Name by Morgan Seatree, Florence + The Machine
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso