Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you today? I hope your week has been great!
I'm doing well and have had a great week.
I did two treadmill workouts because I've had enough of taking the car (I don't really like driving) to go far out to a running track. I've really got used to life in Barcelona - a flat city where you can get out of the house and start running in the street.
Here (where I am), you have to drive to do absolutely everything. But anyway, that's what I've got.
On a positive note, treadmill training is also good, especially for controlling a steady pace and incline. You can also do HIIT training.
Since the year is almost over, today I'm bringing you a session of FAQs.
I've selected the most frequently asked questions in my practice and also those asked by my athlete friends, who always ask me for tips and recommendations.
Q&A
Do I need to take Carbo Gel if I'm running a 5k race?
No. For training sessions of up to 60 minutes, there is no need to use supplementation. For longer workouts (> 60-70 minutes), however, you can add a gel at an average interval of 25 to 45 minutes.
For 5km races, you can use the gel as a pre-run, about 15 minutes before you set off!
***This rule applies to road running. For trail running, the rule is different.
Do I need to take Carbo Gel if I'm running a 10k race?
No, if you do 10k in less than 60-70 minutes. It's the same with a 5k (you can use the gel as a pre-run, about 15 minutes before you set off). You can also eat more carbs the day before the race.
If you run a 10k in more than 60-70 minutes, you don't need a carbo gel, but you could consider another strategy, such as candies.
Do I need to carb load every time before I go running?
No. Carb loading is only done before longer races > 90 minutes (half-marathons, marathons). It's not necessary to carb-load every time before training.
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Do all runners need supplements?
No. It's not necessary, but depending on the runners' routine, level of training, context, and needs, supplementation helps and can be a great ally.
I don't feel hungry in the morning. Do I need to eat breakfast?
Yes, eating breakfast is important because runners have higher energy demands than people who don't train. If you skip the first meal of the day, you will risk ingesting less energy than you need for training, affecting your performance.
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As a runner, is it okay to eat ultra-processed foods?
Yes. Ultra-processed foods can be a valuable tool in a runner's diet to meet the high energy demands of intense training and competition.
Ultra-processed foods also play a role in:
Helping a runner reach their energy requirements
Improving performance through adequate fueling
Preventing an array of health issues related to low energy availability and relative energy deficiency in sport
Maintaining a healthy relationship with food
Because they are digested and absorbed rapidly, ultra-processed foods can provide immediate fuel, which is particularly useful during periods of heavy training or when quick recovery is needed between sessions.
I don't sweat as much during my workouts, and my sweat isn't salty. Do I need electrolytes?
It depends. Some runners may not sweat as much and don't have a salty sweat. But if the training/race is long, if the surroundings are very hot and humid (summer), if the athlete is limiting sodium through diet - for some specific reason - and if fluid losses are more than 2%, the runner should take electrolytes.
If I eat sweets/candies during training (intra-training nutrition), will it make me fat?
No, thinking that the amount of candies has been calculated to provide you with the energy you need during the training/event.
Eating more sweets during a race won't make you fat, but it might cause GI issues.
Remember that no food is fattening or slimming; it always depends on the context and quantity.
What is the best carb gel?
The best carbo gel is the one you can adapt to and consume as much as you need, taking into consideration the time you're exposed to physical activity and other factors that require a carbohydrate intake. And to know that, you have to test different brands and flavours.
Do I need to eat fewer carbohydrates on days off (no training days)?
It depends.
→ In the off-season: Less activity means less need to load muscle glycogen stores and less use of carbs/glycogen as energy.
You still need carbs every day, but not as much as when you're doing high-volume training.
→ On days off: On the days that you don't train, it's interesting to keep the amount of carbs the same or even increase it a little so that you can replenish the muscle glycogen stores that were depleted during the last training session. That way, you’ll have plenty of energy for your next training/races.
The questions chosen have general answers, i.e., they suit and work for most runners.
As I've already mentioned in several emails, runners have different nutritional needs, different routines, allergies, intolerances, health conditions, etc. And because of this, one or another answer may be different depending on the runner's context.
If you have any questions you'd like to ask me, you can reply directly to this email or send me a message on Instagram (@anapaulaalonso.nh).
Track of the week 🎧️
This week's Track of the Week is one of my favorite Kanye songs. Good one to listen to during Zone 2 or 1. This is the song to end a training session on a high note.
I've chosen the track Love Lockdown by Kanye West.
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso