Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm fine!
This week I had a myofascial release massage that helped me a ton. I hardly feel the muscle contract anymore, but I'm still stretching until I'm 100% better.
I've gone back to running, but just very lightly. I've gone back to yoga class (which I probably shouldn't have stopped in the first place, but the heat was unbearable this summer and I just didn't feel like it).
Other than that, it’s been a lot of work and studying around here. Anyway, everything’s going as expected.
Oh, and tomorrow I'll be volunteering at the Barcelona-Calella Ironman. I'm really looking forward to helping the runners because I'll be stationed at one of the race's hydration stations.
I'll tell you all about it in my next email
Today I want to talk about the case of one runner in particular.
→ She came to see me because she was feeling extremely tired at the beginning of the week, with sore legs for days, a headache, and no desire to do even basic things.
The first consultation lasted about an hour. She answered everything I needed to know.
Regarding her daily nutrition, I’ve already found some serious flaws, all related to the way she views nutrition
But the biggest mistake I discovered was when we talked about the long runs that took place on the weekend.
Wrong things I've spotted
The first problem I noticed was that she was afraid of sugar; she bought sugar-free products at the grocery store. I’m talking about jam, chocolate, cookies, snack bars, yogurt, candy, etc...
The second problem I noticed was that she ate VERY healthily. Her diet was largely plant-based, and she avoided processed foods.
The third problem I noticed was that she ran her long weekend runs on water alone. She didn’t take a gel, didn’t eat a banana, didn’t bring any candy…nothing, zero.
I was really shocked, and honestly, I don't even know how she managed to keep going in that situation. I don't think she could take it for much longer; that's why she came to me!
After identifying the mistakes, I asked her why she bought only sugar-free products, why she avoided processed foods, and why she only drank water during her long runs.
Her answer:
“As for sugar, I don't think it's good to eat too much of it; it’s not healthy. So I avoid it as much as I can.
As for processed foods, I don't think they're healthy for people. That's why I avoid them.
And as for going on a long run with just water, I don't see anything wrong with that. I can run just fine; I don't think I need anything other than water.”
After hearing that answer, it was clear to me that she was a runner who didn’t realize her diet needed to be that of a runner, not that of someone who doesn’t exercise.
→ Just a note: most amateur runners have this mindset. And I’m not talking about runners who run 5k a week…I’m talking about those who run 30k or more.
My Take
I explained to her that runners don’t need to avoid sugar because their bodies burn it as “fuel” when they run.
In fact, we runners need sugar.
I also added that runners who have been training regularly for a while have a more efficient, faster metabolic response to glucose than sedentary people.
In addition, I emphasized that processed foods (yogurt, cheese, bread, canned goods, jams, etc.) ARE part of a healthy diet and that runners need them to meet their daily nutritional needs.
I then explained that, during workouts lasting more than 60 minutes, runners need to consume carbs to help maintain their glycogen stores.
Finally, I helped her understand that avoiding sugar and processed foods was causing her to run low on energy. Her glycogen stores weren’t being replenished. Combined with her long runs without carbs to help…fatigue, leg pain, headaches, and extremely slow recovery were bound to happen.
What I changed
When creating her nutrition plans, I included:
High-quality processed foods
Sugary foods (jam, cereal, honey, etc.)
Pre-run meals or snacks consisting only of simple carbohydrates
Intra-run nutrition (gels and gummies) based on the duration of her long runs
Post-long-run meals or snacks with a good amount of carbs
The Outcome
After one week of following the plan, she told me she had more energy, was sleeping better, and no longer had pain in her legs or a headache. She also told me that her recovery after long runs was much faster and that on weekend afternoons she could go for a walk with family or friends or go shopping without any problems.
This case I’m sharing today from one of my clients is very common in clinical practice.
There’s absolutely no way she could follow a super-healthy diet (the kind people who do yoga or Pilates follow), run 30 km a week, and still expect any improvement in her performance.
The risk of her getting injured and entering REDs was quite high.
→ Many runners come to me with a mindset that doesn’t align with their reality. And before creating meal plans, my job is to explain how a runner’s diet works, which differs from that of a sedentary person or someone who practices a sport other than an endurance sport.
If you feel like something isn't quite right, that you're not getting the results you'd like, and you need help, let's talk. I'd be happy to help you.
Product of the Week
This week's Product of the Week is the 226ERS High Fructose Gel XS Speculoos
It’s been a little while since I tried this 226ERS gel.
I’m a huge fan of Speculoos, so when I saw a gel with that flavor, I couldn’t wait to try it!
I liked it because, since it has 140 mg of sodium, it has a slightly salty taste. And it needed that, because it’s really sweet. I wish it weren’t quite so sweet.
But you can really taste the Speculoos.
I wouldn’t have two or more of this flavor during the same run because I think I’d get sick of it. But that’s just my personal opinion. It’s up to each person.
Track of the Week 🎧️
This week's Track of the Week is another remix of an old song. I love J-Lo's vintage music (judge me), and I thought this song was perfect for an easy run.
I’ve chosen Waiting for Tonight by FISHER, Jennifer Lopez
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