Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you doing? I hope you're well!
I'm fine. I managed to recover from a brief cold. It's been an intense week of work and training!
This time, I can say that my limits were tested running in the cold, with lots of wind and drizzle.
Today, I want to talk about weight loss during training, a subject that is often questioned as to whether or not it is possible.
Is it really possible to lose weight without compromising performance? If so, how?
The answer is: yes, it's possible.
If runners want to work on their body composition during training, without compromising performance, they should do it gradually and slowly.
Runners can't do it through the quick-fix, restrictive diet-style tactics. Also, it's important to have realistic expectations and patience when it comes to weight loss.
In my opinion, it’s best to focus on weight loss during your off-season. This is the time when runners are not training for a specific competition, and it won’t hinder performance.
Take a look at some strategies that are possible.
Strategies
Healthy Weight Loss
The best ways to lose weight in a healthy context are:
Eliminate mindless eating: Identify times and places where you tend to eat mindlessly, and take action:
Eliminate the food from the situation (e.g., you don’t need ice cream to watch television at night)
Eliminate the distraction (e.g., don’t scroll through social media while eating breakfast)
Change the setting (e.g., take your lunch and snacks to the cafeteria rather than eating at your desk)
Getting enough protein
Hydrating well every day
Improving nutrition to support recovery and reducing stress and inflammation.
Snacking strategically
→ Runners who have high training loads or run medium/long distances tend to feel more bloated more often, due to the stress the body undergoes during training and high cortisol levels.
→ As soon as training decreases, and with dietary re-education, the body returns to normal.
Working on a runner's body composition will depend on a few factors:
Short-distance runners (5-10k) find it easier to lose weight and maintain their weight.
Middle-distance runners (15-21k) are more complicated due to training loads and tend to take longer to lose weight.
Long-distance runners (> 30k) are also more complicated due to the high training load and stress that the body undergoes.
This is an average, and as each runner is different, each may react differently to a body composition process.
I know that there are many runners who are unable to consult with a sports nutritionist for various reasons. With this in mind, I have created a specific resource for these runners.
→ This resource is intended for beginner and intermediate runners and runners in the off-season.
Boost Your Running - A Full Nourishing Program is a complete product. Designed for those who already run and want to improve their nutrition or even lose weight without compromising their performance!
It includes:
4-Week Meal Plan: Includes complete and balanced meals (breakfast, lunch, dinner, pre-workout, and post-workout);
🥙 Macro Calculation: Calculate the amount of daily macronutrients (protein and carbs) you need to get healthy and improve your performance with a quick and easy calculator.
Recipes: A variety of easy-to-follow recipes are included in your meal plan, ensuring that every meal is not only delicious but also packed with the nutrients your body needs to excel.
🛒 Shopping List: Detailed shopping list outlining all the ingredients you'll need for each week of the plan, saving you time and hassle.
🚫 Foods to Avoid: Stay on track with your fitness goals by steering clear of processed foods, sugary snacks, and high-fat meals that can hinder your progress and leave you feeling sluggish.
💧 Hydration Guide: Keep your body hydrated and performing at its best with the hydration guide, offering tips and reminders on how to maintain proper fluid intake throughout the day.
💦 Fluid Loss Calculation - BONUS: For heavy sweaters, it includes a fluid loss calculator. This tool helps you estimate how much fluid you lose during a run. By inputting details like your weight before and after a workout, and the amount of water consumed, the calculator provides tailored hydration recommendations.
I'm announcing this firsthand to those of you who follow me and read my weekly newsletter.
It won't be until next week that I launch it on my social networks.
Don't waste time and start 2025 the right way, nourished and crushing your workouts!
Track of the week 🎧️
This week's Track of the Week is from one of my favorite electronic music duos!
This song has a great beat, perfect for a steady pace.
I've chosen the track Bloom - Lane 8 Remix by ODESZA, Lane 8.
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso