Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was good :)
Sunday's competition didn't go as planned. After 5 km, I started to feel pain in my calf and had to stop several times to stretch during the race. Not to mention that it rained heavily before the start, someone stepped on my foot hard, and in the middle of the race, it was absurdly hot and humid.
Aside from the race, training continued as usual, as did work.
Wednesday was a holiday, and I took a trip to the mountains to recharge my batteries. It was the best thing I could have done!
I've talked about recovery here a few times, but today I want to emphasize recovery for those who run every day (yes, some people do that) and for those who train twice a day (runners and triathletes). Also valid for those training for a marathon, where the training load is high.
The reality of training on consecutive days or doing two workouts on the same day is not easy. Runners and triathletes who train every day know that pain is part of the process. But obviously, there are ways to alleviate that pain, and that's where nutrition, hydration, rest, and other strategies come in.
With the right strategies, you can speed it up, reduce soreness, and show up ready for the next session.
Why Recovery Between Consecutive Workouts Matters
Running or training hard on back-to-back days (or with two sessions/day) places stress on your body. Every workout leaves a mark:
Muscles develop tiny microtears → soreness and stiffness
Glycogen (your muscles’ main fuel) is depleted → heavy, sluggish legs
Nervous system gets taxed → fatigue, slower reaction times, reduced coordination
When you recover poorly, your next session feels heavier, slower, and harder than it should. Over time can stall endurance and progress
Timing & nutritional periodization
Think of recovery nutrition as fuel for the next session, not just a reward for the one you finished.
The recovery window (0–60 min post-workout): Muscles are primed to absorb carbs and protein. Refueling now speeds up glycogen replenishment and jumpstarts muscle repair.
Consecutive days: What you eat after today’s run directly affects tomorrow’s energy. Skip recovery fuel, and glycogen stores remain half-empty when you head out again.
Double sessions: The gap between workouts is short, so fast-digesting carbs [glucose or sucrose (glucose + fructose)] + protein right after session one are essential for performing well in session two.
What Happens if Recovery Fails?
Acute (short-term):
Heavier legs, more soreness
Slower pace feels harder
Dehydration headaches
Poor sleep quality
Chronic (long-term):
Accumulated fatigue
Higher risk of overuse injuries
Suppressed immune system: more colds or illnesses
Plateaued or declining performance
STRATEGIES
Nutrition: your fastest recovery tool
The right fuel at the right time is the best shortcut to faster recovery
Carbohydrates → restore glycogen for quick energy. Think 1–1.2g carbs/kg bodyweight in the first hour after a hard session.
Protein → rebuild muscle fibers (~20–30g high-quality protein).
Fluids + electrolytes → replace what you lost in sweat, especially sodium.
Antioxidants & micronutrients → help reduce inflammation and support immune health (berries, leafy greens, citrus, nuts). Here, the focus is on foods rich in antioxidants, not supplementation.
Practical recovery strategies for daily runners & triathletes
Quick carb + protein snack (within 30 mins): banana with chocolate milk, or toast with peanut butter.
For double sessions: recovery smoothie with fruit, protein powder, and nut butter—portable and quick.
Main meal (within 2 hrs): rice or pasta with lean protein and vegetables.
Hydration check: aim to replace 150% of fluids lost (urine color is a simple gauge).
Sleep & downtime: at least 7–9 hrs; no supplement replaces proper rest.
Active recovery: light stretching, mobility, or foam rolling to improve circulation.
The most effective way to reduce post-exercise stress, inflammation, and oxidation is to eat carbs.
The ideal carbohydrates are those found in fruits and complex carbs (whole grains, legumes, and starchy veggies).
There are two peaks in glycogen synthesis after exercise. The first peak occurs in the first hour, and the second peak occurs two hours later.
→ For triathletes who need to replenish glycogen quickly because they have another training session immediately or later, consider a liquid meal containing carbs + protein. Generally, a liquid recovery drink is better and more quickly absorbed.
Example:
Workout from 10-11 a.m.
At 11 a.m.: drink a shake with carbohydrates + whey protein
At 12:30 p.m.: eat carbs (e.g., rice, pasta)
At 2:30 p.m.: time for the next training session.
Please note: when carbohydrate intake is delayed by up to 2 hours after exercise, muscle glycogen concentration after 4 hours is 45% lower compared to consuming the same amount of carbs immediately after exercise!
Recovery isn’t “extra credit.” It’s an essential part of your training plan. If you run every day or stack two workouts into one, nutrition is what keeps you strong, resilient, and ready for the next challenge.
Try one new recovery strategy this week and notice how your legs feel on day two.
Track of the week 🎧️
This week's Track of the Week it's a bit of an old song, but it's been on my running playlist for years. I've always found it exciting, and it gives you that boost you need when running. Whenever it plays, it makes me happy!
I've chosen the track Great DJ (Calvin Harris Remix) - by The Ting Tings, Calvin Harris
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