Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you doing this week? I hope everything is fine!
Finally, I can say that I had a good week! Looking back, May was challenging for me. If I stop to think about it, I can't remember ever going through such a complicated month emotionally, mentally, and physically speaking.
Although it was tough, I am sure that not giving up on training was a key point for me. Pilates, yoga, and running helped me a lot. No matter how complicated life gets, making an extra effort to train is 100% worth it!
This week, it feels like I'm really back on Planet Earth, back to my routine... back to being myself.
My energy is back to normal, my desire to train has returned, I feel extremely good after each workout, and my work has been MUCH more productive.
Thank God May is coming to an end, and I hope June will be a good month for all of us.
Summer is almost here in the Northern Hemisphere, and it's already hot in Barcelona.
This week, it was harder to maintain the same pace until the end of the race due to the heat.
Additionally, I've noticed that my appetite, as well as that of other athletes, has changed.
I'm still hungry, but I don't want to eat as much as I usually do when it's hot out. Other athletes report the same thing.
In this situation, a decrease in food intake while maintaining the same training volume or intensity is not an option. This will lead to a drop in energy, difficulty recovering, and consequently, a loss of performance.
Since reducing food intake is not an option for those who continue training at the same volume and intensity, the best approach is to adopt strategies that overcome a lack of appetite.
Here are some.
STRATEGIES
Try Lighter Foods
Summer is centred on light, fresh foods that fill you up but don’t weigh you down.
→ Include white fish, tuna, and sardines in your meals as protein sources. Fish is lighter, even when baked, and goes well with salads and cooked vegetables.
Shift to Lower Fiber Options
If your recommended carbohydrate intake is high, it may be best to reduce your fiber intake, since fiber makes us feel full and can make it difficult to consume enough carbohydrates.
This doesn't mean you should eliminate fiber, just reduce your intake. If this is a problem for you, there are strategies you can adopt.
Be Smart with Recovery
Coming back from a long, sweaty outdoor run can be an exhausting and possibly nauseating event in itself.
In this case, you don't need to eat a solid meal right away. After 15 minutes, you can have a protein and fruit shake or a bowl of Greek yogurt with fruit as a recovery snack.
Have One Large Meal Per Day
You can choose one meal per day to be larger than the others. This could be lunch or breakfast, for example. The rest of your meals can be divided into smaller portions and eaten at different times.
Make adjustments according to what your body is telling you. If your evening meal is usually your heaviest, make sure to eat early enough that the food has time to settle and begin digestion before heading for the bedroom.
Focus on Fruits and Veggies
Fruit and vegetables are the two best carbohydrate options in a runner’s diet.
They are also fantastic as they contain tons of water, which helps with hydration status too.
Many of them are 80-95% water, making them a great slow-release hydration source when you eat them in decent quantities.
Don’t Forget Hydration
Maintain adequate hydration levels.
You must replace your losses from runs with your baseline needs.
This should be done before, during, and after your run, with continued hydration throughout the day.
I hope these strategies help you overcome your lack of appetite during the summer. I confess that I have already adopted some of them and can say that they work 100%
My favorite is the protein shake with recovery fruits, which I also have for breakfast. I find it super handy and delicious.
Track of the week 🎧️
This week's Track of the Week is another one from Fatboy Slim!
This one is a delight to listen to in Zone 2 or 3.
I've chosen the track Stuttgart (Fatboy Slim Presents Tosca & Lucas Santtana) by Tosca, Lucas Santtana, John Digweed, Nick Muir.
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