Hello Runner,
I hope you're well and that this email finds you motivated!
As I write this, I feel highly motivated! My week has been super productive, not only at work, but also in training and running 🙂
Today I want to talk about motivation. It's a recurring theme in my sessions with clients or brief conversations with my friends who train every day.
The world would be wonderful if we were motivated 100% of the time in all areas of our lives, wouldn't it? But that's not the reality.
In my case, on the one hand, I struggle to stay motivated with content creation, and on the other hand, I'm (almost) always motivated for my training and running ⚡️
Maybe this is news to you, but the struggle with motivation can be a sign that you're not consuming enough fuel both for everyday tasks and for your training.
Gif by araldeutschland on Giphy
If you struggle with motivation, you may also have these signs and symptoms:
Low energy
Digestive issues
Always thinking about food (cravings)
Frequently tired
Performance plateau in training
Loss of period in female athletes
The point I'm getting at is that not only can underfueling affect your performance, but it can also have lasting consequences on your health 😔
The best strategy to avoid this is to eat more! Giving your body what it needs may require some effort and planning, but it is well worth it.
Follow these tips to make sure you eat enough during the day
Meal prep ahead of time → If you don't have time during the week to prepare your lunch or meals, set aside a few hours on Sunday to prepare everything! That way, you'll have food ready for the whole week.
Space meals out throughout the day → Don't concentrate your entire daily diet into three large meals. Eat more balanced meals—they can be smaller—throughout the day.
Prioritize pre- and post-workout snacks → Use snacks strategically to provide energy for your body and workouts.
Adjust your energy intake based on your training volume → Knowing how many calories you should consume to have enough energy for your daily activities and workouts is essential to avoid undereating.
Remember the tool (Weekly Food Checklist) I sent you last week? Use it to assemble your meals and/or packed lunches and ensure a variety of vitamins and minerals in your diet!
I want you to promise me that you won't let underfueling affect your performance, and hit that next PR 😉
Remember: working together with a sports dietitian to develop a personalized fueling strategy is a great way to make sure you are eating enough!
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso