Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How has your week been?
My week was okay (lots of anxiety involved), and this time I thought it took longer to pass.
Last Sunday I went for a long run, and it was a good training session. I took the opportunity to try a new flavor of gel from a Brazilian brand, but unfortunately, I didn't like the taste very much. But the gel itself is good.
I'm a little discouraged about running here. There's only one route to run, and I'm afraid to go out alone (because of the increase in robberies). In that sense, I really miss Barcelona.
The first day of the sports nutrition conference was exciting, with lots of learning and networking. Today is the second and last day. I believe I'll have some news in my next emails.
Today, I bring you the story of a runner who felt stagnant and sought my help through my 1:1 consulting service.
He had been running for over 2 years.
He was disciplined, followed his training plan, and did his training sessions correctly.
But the feeling was always the same: he started well, slowed down in the middle, and didn't improve his pace.
When he came to me, he said:
“I don't know what I'm doing wrong. It feels like my body has stagnated".
Spoiler: it wasn't the training. It was the food.
Most runners think they need to train harder to break out of a rut.
But in practice, it's the body that needs more intelligence, not more effort.
This runner trained 4 times a week.
He slept well, ate “well” (according to him), and yet he kept stalling at the 6–7 km mark.
Here are the four simple adjustments we made that changed the game.
ADJUSTMENTS
✅ Adjustment 1 — Pre-workout with the right carbs
He ate only one piece of fruit, or nothing, or drank coffee. Result? Low glucose → pace drops.
➤ New pre-workout: white bread + banana + peanut butter
Result: more consistent energy from start to finish.
✅ Adjustment 2 — Protein after training
Before, he only ate something “light” after running. He opted for fruit or fruit juice + water.
➤ He started including a source of protein + real carbs (e.g., chicken + rice + vegetables or protein yogurt + fruit + granola).
Result: better recovery, less accumulated fatigue.
✅ Adjustment 3 — Proper hydration
He forgot to drink water during the day because of his busy routine and was too lazy to take a water bottle (or soft flask) to long training sessions.
➤ He started carrying a water bottle with him everywhere (car, office, home, etc.). He purchased a soft flask to take to long training sessions with the necessary amount of water to stay hydrated.
Result: less fatigue, more energy, more progress.
✅ Adjustment 4 — Eat enough (without fear)
He thought he needed to “dry out” to run faster, so he ate less.
➤ He started eating based on his training effort, without cutting calories unnecessarily.
Result: more lightness, more strength, more progress.
In five weeks, this runner unlocked his pace in the 15K and said:
“It seems like my body is finally working in my favor.”
Sometimes, you don't need to run more.
→ You just need to feed your body better so it can run better.
Strategic nutrition isn't about cutting back.
It's about adjusting to perform better!
Need a few adjustments to improve your running?
This is exactly the type of transformation I help runners create inside my tailored 1:1 sports nutrition.
Personalized strategic fueling to match your goals and lifestyle
Building real-world skills to eat with more clarity and confidence
Optimizing body composition, energy, and performance
If you're ready to get faster, feel better, and unlock your full potential, let's chat.
Track of the week 🎧️
This week's Track of the Week has a nice beat, good for a run in zone 3!
Press play and enjoy your run and the beat.
I've chosen the track The Spins by Mac Miller, Empire Of The Sun
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