Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was okay.
At the beginning of the week, I hurt my neck and was in a lot of pain for three days. Because of that, I didn't train as I should have and took it easy.
I focused on work and some pending issues I needed to resolve.
The good part is that I got a lot done at work, had a massage, went for a pedicure, and did some shopping!
Today's topic is dietary discipline during race week: what to follow and what to ignore.
Race week often brings a strange mix of excitement and anxiety.
Training is done. Fitness is built. And suddenly, nutrition feels louder than ever.
Everyone has advice. Social media is full of “last-minute hacks.” Well-meaning friends share tips that worked for them.
→ This is exactly the moment when clarity matters most.
Dietary discipline during race week isn’t about being rigid or perfect. It’s about protecting the work you’ve already done.
A basic mistake during this week: an unfamiliar food, a drastic change, a poorly timed meal, can be surprisingly costly on race day. Not because you “ruined everything,” but because digestion, energy, and hydration are sensitive when stress is high.
Here’s what to follow, and what to ignore to stay grounded, fueled, and confident.
TIPS
Follow consistency. Ignore last-minute experiments.
Race week is not the time to try:
New supplements
New “superfoods”
Drastic macro changes
Trendy fueling strategies you didn’t practice
Your gut doesn’t care what’s popular. It responds to what it knows.
→ Stick to foods, timing, and routines you’ve already used successfully in training.
I know it may be boring (or you may be tired of the same meals), but familiar meals can reduce digestive stress and free up mental energy, both of which are important on race day.
Example:
If you’ve trained with simple carbs, lean protein, and low-fiber meals, keep that pattern. This is not the week to suddenly “eat cleaner” or more restrictively (cut calories).
Follow fuel availability. Ignore fear of eating “too much.”
One of the most common mistakes during race week is subtle under-fueling.
Training volume drops. Appetite changes. Stress rises. And runners unintentionally eat less, especially carbs!
But race week is not about weight or control. It’s about energy availability.
Carbs support:
Muscle glycogen
Nervous system readiness
Mood regulation
Perceived effort on race day
Remember: you’re preparing your body to perform.
Follow digestive calm. Ignore extremes.
More is not better, and neither is less.
Avoid extremes like:
Very high fiber
Excessive fat
Large unfamiliar portions
Extremely spicy foods
Alcohol, “because training is done.”
The goal is a calm, predictable digestive system.
Boring is powerful during race week.
Meals that digest well allow your body to focus on performance, not problem-solving.
Follow structure. Ignore the noise.
Race week is mentally demanding. Nutrition should reduce stress, not add to it.
Simple structure helps:
Regular meal timing
Planned snacks
Known hydration routines
When structure is in place, you’re less likely to make impulsive choices driven by anxiety or external advice.
→ If a tip didn’t come from your own experience, your coach, or your dietitian, it probably doesn’t belong in your race week.
Now is the time to be selfish and stick to your plan, and what has worked so far.
Follow preparation — not control.
Dietary discipline during race week isn’t about being strict. It’s about being intentional.
You’re not trying to change your body in seven days.
→ You’re supporting the body you’ve already trained.
Small, avoidable mistakes, such as skipping meals, experimenting, and under-fueling, don’t show up immediately. They show up late in the race, when energy fades, and execution matters most.
Giphy
Product of the Week
This week's Product of the Week is Shokz OpenRun Headphones.
I bought these headphones over a year ago, and I can say with absolute certainty that they are the best running headphones I have ever had.
Of course, I haven't tried all the ones on the market, but I say this because I've always had problems with headphones. Most of them fall out of my ears shortly after I start running.
These are the only ones that don't wobble, don't fall out, don't hurt, and best of all, you can hear the music and the sounds around you. So you don't run the risk of being hit by a car.
I highly recommend them.
If your choices are familiar, balanced, and supportive of energy, you’re on the right track.
Discipline here isn’t about doing more — it’s about not doing anything unnecessary.
Trust the process. Trust your preparation. And let nutrition do its quiet, powerful work.
Race week nutrition should feel reassuring, not stressful.
Save this email and return to it when the noise gets loud.
Track of the Week 🎧️
This week's Track of the Week is a very danceable song, perfect for summer and ideal when you need a boost while running.
I’ve chosen Fire Fire by Shimza, AR/CO, Kasango
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