Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you doing?
I'm fine!
This week, I was caught off guard by my period arriving early, which brought with it a lot of headaches, lower back pain, swelling, and laziness. I took care of myself, took it easy with my workouts (focusing on yoga and Body Balance), rested, and by the middle of the week, I was already feeling better.
I took the opportunity to focus on work, studies, rest my body more, and focus even more on nutrition. No skipping meals around here! I believe I made the right choice.
Being healthy is also about listening to our own bodies.
Today I want to talk about something that can happen during training, and that something is called feeling hungry. It shouldn't happen, but unfortunately, it does.
Runs, especially long ones, are supposed to feel strong and worry-free. When your stomach starts to growl mid-run, not only can it stress you, but hunger can make you hit the wall.
Many runners experience that uncomfortable hunger mid-workout, and too often, the first thought is: “Maybe I just don’t have enough willpower.” But hunger during training isn’t about discipline—it’s about fuel.
If you’re cutting corners on meals, skimping on nutrients, or mistaking thirst for hunger, your body will let you know—loudly—right when you need energy the most.
Going hungry during workouts isn’t a badge of toughness. It’s a warning sign. It can hold you back from progress, slow recovery, and in the long run, even harm your health.
With the right daily fueling habits, you can stop battling hunger on the run and start running with steady, reliable energy.
Why We Feel Hungry During Training
Hunger during workouts is often linked to how you fuel before and throughout the day, not just right before the session. The main culprits:
Small or skipped meals* → not enough energy in the tank.
Macronutrient imbalance → too little protein, fat, or carbs.
Micronutrient gaps → iron, magnesium, and B vitamins are vital for energy metabolism.
Dehydration → thirst is often mistaken for hunger.
Low caloric density → eating “light” foods (like only salads) without enough energy to sustain training.
*Unfortunately, what I see most often in my clinical practice is runners who skip breakfast or fast until lunchtime. Most complain of a lack of energy to run at the end of the day, or when hunger strikes, they end up eating ultra-processed foods (high in fat and sugar) and feel sick in the middle of their run.
Why You Should Never Go Hungry
Ignoring hunger might seem harmless, but it works against you:
Deplete glycogen faster, leading to fatigue.
Trigger muscle breakdown instead of adaptation.
Harm recovery and immune function.
In the long term, it raises the risk of injury, burnout, nutrient deficiencies, and even hormonal disruption (especially from consistently skipping meals like breakfast).
TIPS
Daily Nutrition Needs for Runners
To keep your engine running strong:
Carbs: 45–65% of daily calories → your main fuel.
Protein: 1.4–2 g per kg of bodyweight → repair & recovery.
Healthy fats: 20–35% of daily calories → hormones & sustained energy.
Micronutrients: prioritize iron, calcium, vitamin D, magnesium, and B vitamins.
Balanced meals spaced throughout the day are non-negotiable. They prevent dips in energy, support recovery, and keep those mid-run hunger pangs away.
Step-by-Step Plan to Avoid Hunger During Training
Don’t skip breakfast. Carbs + protein to start the day (e.g., oats with fruit and yogurt).
Eat balanced meals. Include carbs, protein, healthy fats, and veggies.
Hydrate steadily. Drink water throughout the day, not just before a run. Drink during long runs, too.
Pre-run snack (90-120 min before). Carbs + small protein (banana + nut butter, toast + cottage + honey).
Quick pre-run primer (60-30 min before)- optional. Easily digestible carbs (gels, fruit juice, bagel + jam)
Post-run recovery (30–60 min after). Carbs + protein (smoothie with fruit, protein, and milk).
Match energy intake to output. Don’t fear calories—your body needs them, especially in high-mileage weeks.
What If You Still Get Hungry Mid-Run?
If you follow the plan above, hungry mid-run won’t happen. But in case it happens:
Short runs (<60 min): sip water, hunger is often thirst.
Long runs (60+ min): carry easy-to-digest fuel (energy gels, dates, raisins, sports drinks).
Take it as feedback. If you’re hungry mid-run, you’re probably under-fueling outside of training. Adjust tomorrow’s meals, not just today’s workout.
Real-Life Example
Here are two examples that commonly happen to runners:
Mistake 1: Skipping lunch or only eating a salad before an evening run.
Fix: Add quinoa + grilled chicken + avocado → carbs, protein, and healthy fats for lasting energy.
Mistake 2: Running on an empty stomach in the morning.
Fix: A quick banana + peanut butter or toast + jam → just enough to fuel without weighing you down.
Feeling hungry during runs is a common problem, but luckily, it's easy to solve!
Whenever I have a client with this complaint, as soon as we have a second consultation, they report that with minor adjustments, they no longer feel hungry during training. In other words, only those who want to suffer from it actually do.
If you know any runners who have this complaint, forward this to them. They’ll thank you later.
Track of the week 🎧️
This week's Track of the Week it's a song I discovered this week. It's really cool house music. Perfect for zone 3 or 2.
I've chosen the track Upside Down by Gui & Eider, Guri, Eider
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