Hello Runner,

Welcome back to your weekly moment of endurance nutrition!

Happy Weekend!
How are you? I hope you are doing great!

I'm fine and feeling re-energized ⚡️

I've already done some long runs (since returning to “normal”), some on the treadmill, and I'm still doing Pilates, yoga, and weight training.

Work is going great, and some new developments will be announced soon!

Perhaps not everyone knows this, but as soon as I graduated from nutrition college, I started working mainly with people who wanted to lose weight or become healthier.

After a while, I specialized in sports nutrition and then started working with athletes.

About 10-11 years ago, when I started running, I knew almost nothing about sports nutrition in general, let alone how to take a carb gel. My pace was slow, and I wasn't improving as a runner. I only signed up for 5K races...I was afraid to sign up for 10K races. After about three years of running, I stopped.

Nowadays, after specializing in sports nutrition and returning to running, I understand that food is not just a support for training, IT IS PART OF TRAINING.

When you run well but eat poorly (or not at all), your body attempts to compensate. However, over time, the consequences become evident: reduced energy, slow recovery, and stagnation.

It seems like an exaggeration, but that's what I see in almost all the runners who come to me:

They think that training more will solve the problem.

But they ignore what they put on their plates before and after the race.

It's like putting the wrong fuel in a race car. Eventually, the engine will complain.

I'm pretty sure you know Eliud Kipchoge, right? If you don't, just Google him.

Eliud is an elite athlete, unlike most people. He grew up running; it's his life, he lives for it.

When I see him running at his normal pace (which is extremely fast for me), it doesn't even look like he's struggling. But what about his diet? Can he eat anything he wants? Is he free to eat whatever he wants? I went looking for this information.

Because of the long distances he covers, a lot of his diet is protein and carbohydrates.

There is no binge eating for the double Olympic marathon gold medallist - he only eats at specific times during the day.

Here's what Eliud eats:

Interesting, isn't it?

He wouldn't have gotten as far as he did if diet weren't part of his training.

What I find most admirable is that he emphasizes the importance of nutrition because he knows that without it, his body won't perform optimally. Running well or maintaining a fast pace isn't enough.

When you start treating food as part of your training, everything changes:

It's a mindset adjustment before it's a perfect meal plan.

And most importantly, you don't have to eat 100% right all the time.

You need to eat right at the moments that impact your performance.

→ If you run frequently and work hard, you deserve a diet that matches your discipline!

Strategic nutrition is not a luxury. It's what transforms a frustrated amateur into a high-performing one.

Tell me: do you feel that your diet matches your training?

Reply to this email with a “yes” or “no” — I'd love to know. I read every response.

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