Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm fine! Still a little anxious, but I must say I'm doing well.
It's been a busy week, as I'll be returning to Barcelona soon. So, I'm making the most of the little time I have left to tie up loose ends, see loved ones, and take care of myself.
Last week's conference was simply amazing! In addition to learning a lot, I got up to speed on sports nutrition and did some networking (very important).
About the conference, one of the topics that caught my attention was the health of athletes' microbiota. It's a topic that few in the field talk about, but one that can have a huge impact on performance.
Today, I want to talk about why you need to have a healthy gut and some foods you can include in your daily diet that will help balance it.
Whether you are an amateur athlete, sportsman, or runner, your focus is on maximizing your performance and overall health, right?
If you nodded your head or said/thought yes, you MUST know that a healthy gut directly impacts your sleep, recovery, mood, etc.
So if your gut isn't healthy or functioning well, your performance will suffer, no matter what.
What is a Healthy Gut?
It refers to the well-being of your digestive system and the microorganisms that inhabit it, known as the gut microbiome.
A healthy gut is crucial for proper digestion, nutrient absorption, immune function, and even mental health. It involves a balance of good and potentially harmful bacteria, fungi, and viruses within the intestines.
IMPROVEMENTS
What can you do to IMPROVE your microbiota?
Focus on real food
Reduce emulsifiers/sweeteners/preservatives
Increase fiber intake
Polyphenols
I'm going to focus on specific foods that are easy for you to include in your diet and that will increase diversity and certain types of beneficial bacteria. Here they are:
→ Green Tea
→ Avocado
→ 85% cocoa chocolate
→ Fermented Foods
Kimchi, Kombucha, Kefir, Yogurt, Sauerkraut, sourdough bread, etc
→ Oat bran
→ Berries
→ Walnuts
In addition to these foods, there are other complementary options. These include:
Omega-3
Probiotics
But of course, each case is unique and needs to be evaluated to determine whether supplementation is necessary.
If you, as a runner, still don't care about the health of your microbiome, here is a list of benefits you get from improving it:
Reduces inflammation, allowing for faster recovery times
Increases your hydration by regulating the transport of electrolytes
Improves energy metabolism by supplying muscles with oxygen and nutrients
Enhances neurological function, leading to an increase in mental toughness and focus
Boosts your stress resilience so you can train harder and for longer
Regulates your immune system so you’re less likely to get sick
I think you can see how important it is to improve and maintain a healthy gut as an endurance athlete, right?
Need to improve your gut health?
In my 1:1 consulting service, I use some tools to assess the health of your microbiota and make the necessary adjustments to improve its health.
→ All runners report improvements in their digestive system, sleep, and performance after a few simple adjustments.
If you feel you also need adjustments, let's chat!
Track of the week 🎧️
This week's Track of the Week it's an EDM classic! Who can't wait for the weekend to begin?
This one is for listening to on Thursday and Friday runs! Turn up the volume!
I've chosen the track The Weekend (Radio Edit) by Michael Gray
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