Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you this week? I hope you’re doing great!
I feel great this week! I'm still in my holiday routine, working, enjoying my family, and all the good things Brazil has to offer!
Speaking of good things, I took the chance on Black Friday to buy the headphones I've been wanting for so long, and I also bought a beautiful yellow long-sleeved t-shirt to run in! Even though I really enjoyed my holidays, I feel a mini urge to go back to Barcelona to debut my new purchases.
The temperature in São Paulo dropped a little this week (we reached 18 degrees, which is considered cold for this time of year - btw it's funny to see people running in the street in long-sleeved T-shirts at this temperature), which was great for running training and sleeping!
Even though I'm here, I've been talking to friends from Barcelona and other European cities every day. And it seems that winter has arrived there for good.
With that in mind, today I want to bring you some basic tips and tricks that will make a big difference during winter training and competitions!
TIPS
Choose roasted and steamed vegetables instead of raw ones
If you lose the desire to eat raw vegetables and salads in winter, opt for roasted or steamed options.
Whenever we roast vegetables, they are easier to digest. In fact, this tip applies at any time of the year if you have problems digesting salads and vegetables (especially in the evening at dinner).
The golden tip here is to make the most of herbs and spices when roasting vegetables. This will make them more enjoyable to eat.
Try this one:
Ingredients
Olive oil
Sage
Thyme
Rosemary
Salt and pepper
Directions
In a large bowl, toss the vegetables with the olive oil, sage, thyme, rosemary, salt and pepper.
Roast the vegetables in the oven or Airfryer. I prefer roasting in the Airfryer because it's quicker.
Focus on healthier carbs
Winter is the perfect season to enjoy slow-digesting complex carbohydrates, especially for long, cold runs.
Slow-digesting carbs like squash, sweet potatoes, barley, farro, and quinoa are easy to prepare, and you can cook them in big batches.
Remember to consume them 4-3 hours before training to avoid GI issues. Only consume fast-digesting carbs close to training sessions.
Soup for recovery
Smoothies are great recovery options, but what about soup?
Bone broth is an excellent post-workout option. It provides hydration, electrolytes, protein, and collagen. Everything you need as an endurance athlete to recover optimally.
To make it complete, just add a source of carbohydrate (noodles or quinoa) to the broth.
Warm drinks to hydrate
Summer and heat can increase the sensation of thirst, just as winter can suppress it.
Since hydration is a very important factor, in winter you can opt for hot drinks to keep you hydrated.
Herbal tea, hot water with lemon, apple tea with cinnamon, and even warm cocoa powder with milk after a workout are great options.
Replace fresh berries with frozen ones
During the winter, it can be harder to find fresh berries to buy and even more expensive. But you don't have to stop eating them.
Opt for frozen berries, as their nutritional properties are the same as fresh ones.
This also applies to other fruits.
Invest in frozen veggies
Depending on where you live, fresh vegetables may be less available in winter. But that's no excuse to stop eating them.
As with berries and other fruit, opt for frozen. The nutritional properties are the same, and even the waste can be much less as they last longer.
In some cases (places where temperatures drop significantly), winter might present unique challenges for outdoor athletes. Also, cold-weather activities can require more energy than you might expect.
Remember that individual needs vary based on activity type, intensity, and personal physiology.
Pay attention to your body's signals, and if you need to make any adjustments, I'm here for you!
Track of the week 🎧️
This week's Track of the Week is an old school hit by one of the best British Dj ever. In 2013, it was voted to be number 10 on a list of 50 of the greatest Dance Tracks. Good one for long runs this winter.
I've chosen the track Right Here, Right Now by Fatboy Slim.
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso