Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm doing great!
I'm back in Barcelona now, back in the heat.
Unfortunately, my “vacation” went by way too fast. It's that old saying: “All good things must come to an end.”
I had an absolute blast in Brazil! I ate everything I wanted and everything I was entitled to. Now, I'm back to work 100%, back to training, and back to my usual diet.
This time, when I came back, I really struggled with jet lag. It took me about three days for everything to get back to normal, including my digestion.
Since I’ve never talked about it here in the newsletter, today’s topic is jet lag and ways to beat it. I’ve always talked about sleep and its importance, especially for recovery. But the truth is that many runners and athletes travel to compete and end up suffering from jet lag.
Why does it happen?
Jet lag occurs when you travel across multiple time zones (usually more than 3 time zones) faster than your body's circadian rhythm can adjust.
Your internal clock regulates sleep, alertness, hormone production, digestion, metabolism, and even physical performance.
After a long flight, your watch may say it's morning, but your brain and body may still think it's the middle of the night. Or the opposite.
This lack of synchronization between the brain and the body can cause you to:
Feel sleepy during the day
Lie awake at night
Wake much earlier or later than planned
Experience digestive problems
Feel mentally foggy
Struggle to hit your usual training pace
Interestingly, your muscles, liver, gut, and even your immune system each have their own biological clocks. These "peripheral clocks" also need time to adjust after long-haul travel.
Eastward travel is usually harder
Most runners notice that flying east (for example, New York to London or London to Tokyo) is more challenging than flying west.
Travelling east requires your body clock to move earlier, meaning you need to fall asleep before your body is ready.
Travelling west is generally easier because it simply extends your day, something the human circadian system naturally handles better.
As a rough guide, your body typically adjusts by about one time zone per day, although individual responses vary considerably.
STRATEGIES
10 Ways to Beat Jet Lag
→ Start adjusting before you fly
If possible, begin shifting your bedtime, wake-up time, and meal schedule by 30–60 minutes each day for two or three days before departure. Small changes before you leave can make a big difference after you arrive.
→ Use daylight to reset your body clock
Natural light is the strongest signal for your circadian rhythm.
Flying east? Get outside early in the morning.
Flying west? Spend more time outdoors in the late afternoon or evening.
Even a 20–30 minute walk outside can help your body adapt.
→ Eat on local time
As soon as you arrive, start eating breakfast, lunch and dinner according to the local clock, even if you're not especially hungry. Meal timing helps synchronise your digestive system and metabolism with the new time zone.
→ Stay hydrated
Aircraft cabins are very dry, and even mild dehydration can increase feelings of fatigue.
Drink water regularly before, during and after your flight, and consider electrolyte drinks if you're racing in a hot climate.
→ Don't rely on alcohol
Although alcohol may make you feel sleepy initially, it reduces sleep quality and increases dehydration. If you're travelling for a race, keeping alcohol to a minimum is one of the simplest ways to support recovery.
→ Use caffeine wisely
Caffeine can be a useful tool, but timing matters.
Having coffee in the morning after you arrive can improve alertness and help you stay awake until bedtime. However, drinking it late in the day can delay your body's adjustment.
→ Keep moving
A short walk after landing or an easy run the following morning can help reduce stiffness and reinforce your new daily schedule. Save hard training sessions until you've recovered from travel.
→ Consider melatonin
Melatonin is one of the few supplements with good evidence supporting its ability to reduce jet lag, particularly after crossing several time zones.
The key is timing; it should usually be taken close to your intended bedtime at your destination. Because the optimal dose and timing vary, it's worth discussing its use with your healthcare professional before travelling.
→ Look after your gut
Long flights, dehydration and unfamiliar foods can upset digestion.
Choose familiar meals before an important race, avoid overeating after landing and continue drinking plenty of fluids.
→ Give yourself time (if you have it)
A useful rule of thumb is that your body adjusts by roughly one time zone per day, although this varies between individuals.
If you're travelling for a major race, arriving several days early is one of the best performance strategies you can use.
There isn't a magic food, supplement, or vitamin that eliminates jet lag. Instead, the best approach combines good nutrition with smart sleep habits, strategic light exposure, hydration, and well-timed exercise.
Strategies for combating jet lag are always included in the guides that my clients (who travel to competitions) receive. The same goes for carb-loading strategies, what to do on competition day, and other advice.
When choosing a sports nutritionist who specializes in running, make sure they’ll help you with pre-race strategies and other important aspects, not just your daily meal plan.
Product of the Week
This week's Product of the Week is CLIF BAR Chocolate Chip.
I bought this energy bar before my trip and took it with me.
I LOVED the flavor, the size, and the ingredients.
Although it’s an energy bar, it contains 10 g of protein and almost 6 g of fiber, which means it’s not a good option to eat during long training sessions because it can cause gastrointestinal issues.
Energy bars for eating during long runs should contain only carbohydrates.
If you want to take it with you as a snack along with a piece of fruit, this is a good option.
Track of the Week 🎧️
This week's Track of the Week is another old song that I love. But it's a good choice for runs in zones 1 or 2.
You can probably tell by now that my favorite songs are the old ones, right? I get the impression that they don't make good music as they used to these days.
I’ve chosen Sonnenkind by MOWE, Charlie Boulala
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