Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you? I hope you’re feeling good this week!
This week I feel much better than the other week when I was suffering from anxiety.
I started the week with a 6k run with the club (Urban Athletics Barcelona) - which I confess wasn't that comfortable.
Two days later, I had to say goodbye to one of my best friends. She returned to Brazil after three years living in Spain. It wasn't easy, I cried a lot, and even now, if I think about it, I'll cry again. But that's life, and we have to move on.
Otherwise, work, study, and training continue as they should!
As soon as I specialized in sports nutrition (focused on endurance), I started creating content and getting more into this field. Since then, I've been to a few running clubs here in Barcelona, and I've met a lot of people who have started and still want to start running.
When people ask me what I work with and I tell them I'm a sports nutritionist, the first thing they ask me is, “What should I eat as a beginner runner?”
→ Like almost all nutrition-related answers, it depends!
A beginner runner can already start at a good pace and run more than 10 km easily. Others might start slower and manage 3 or 5k at most. In other words, there are different types of beginners.
Today, I'm going to tell you how I would put together a beginner runner's diet. I'll focus on those who, at most, run 3 to 5k at a more leisurely pace.
If you're a long-time reader, you already know that calorie expenditure, the amount of macronutrients/micronutrients, hydration, timing, periodization, etc., are very individual parameters that must be calculated and planned for each person.
In addition, behavior, body composition, routine, and so on change from person to person and are crucial when putting together a diet.
Those who are just starting to run and at most do 3 to 5k (in less than an hour) per run twice a week, at a slower pace, use fat more as an energy source. This doesn't mean you need to go on a low-carb diet, but you don't need to overdo it on the carbs.
The carbohydrate recommendation for light-intensity exercise is 3-5g/kg of body weight/day. And since the race lasts less than 60 minutes, there's no need to refuel during exercise.
When it comes to protein, we can calculate 1.4g/kg body weight/day. And fat would be ~20-30% (< 10% saturated fat).
A light runner's meal should consist of :
• 1/4 carbs
• 1/4 protein
• 1/2 vitamins and minerals (vegetables, leaves, and fruit).
BEGINNER RUNNER
Sample Diet
Breakfast
Option 1: whole wheat toast with smashed avocado + scrambled egg + a piece of fruit
Option 2: Low-fat Greek Yogurt + a drizzle of honey + banana + mix of seeds
Lunch
Option 1: Spaghetti + chicken bolognese + parmesan cheese + side salad + pear
Option 2: Quinoa + grilled chicken breast + avocado + stir-fry vegetables
Afternoon Snack
Option 1: peanut butter with banana on whole wheat toast
Option 2: rice cakes with cream cheese or cottage cheese and fruit jam
Dinner
Option 1: Couscous + lentils + boiled eggs + stir-fry vegetables + strawberries
Option 2: Brown rice + edamame + grilled/baked white fish + baked vegetables + kiwi
The recommendations for hydration are: the average daily water intake for men is about 15.5 cups (3.7 liters), and for women, about 11.5 cups (2.7 liters).
For those who run early in the morning, you can eat something 30 minutes before running and then have breakfast.
For those who run at lunchtime, you can fit in a morning snack.
It all depends on your routine and training schedule.
This example is very helpful for those who are lost and want to eat well to improve their performance. But when we make an individualized plan, the results are always better and guaranteed.
In my 1:1 consultation, my clients learn about healthy sports nutrition, receive a personalized plan aligned with their goals, lifestyle, and training demands, and we always keep in touch to make any necessary adjustments.
Track of the week 🎧️
This week's Track of the Week is by an Indie Rock band from Ireland that I love. This is perfect for cheering up your run on a day when you're feeling down!
I've chosen the track Undercover Martyn by Two Door Cinema Club.
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