Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm fine, but I'm tired.
I haven't slept well in over a week; I've been feeling anxious, my PMS has been really bad this month... and I can feel the fatigue building up. Despite that, I’m still training as best I can.
I’ve been working a lot lately and am making rest a priority whenever possible.
The weather is finally improving here in Barcelona. It’s still hot, but it’s cooler in the mornings and evenings now. I’m so grateful for that!
After working with many amateur runners for some time, I always analyze the main mistakes they make.
Most of them are basic mistakes, and they’re almost always caused by “forgetfulness,” embarrassment, and a lack of discipline.
These small mistakes cause runners to hit a plateau, stay stuck, and, in some cases, even regress.
Today, I’m going to discuss one of them…which is the main difference that separates amateurs from pro athletes. The mistake I see after a long run:
The famous “don't eat anything right after a long run.”
It doesn't matter if you're an amateur, a pro, or if you've just decided to get out of the house for the first time in your life to go for a long run. You have to eat something right after your run.
Long-distance running (> 60–70 minutes) is a form of exercise that significantly depletes our glycogen levels. So much so that it’s recommended to consume an energy gel (or another source) of carbohydrates starting at the 60-minute mark of the run. This will help maintain blood glucose levels and minimize glycogen loss.
Even if you take the gel(s), your body has already depleted a considerable amount of glycogen during the long run. And that amount needs to be replenished. The faster you replenish it, the better your recovery will be. And your next workout will be better, since your glycogen stores will be full.
Do you want to improve? Do you want to run faster? Do you want to take care of your body? Do you want to evolve? Then you have to eat right after your long training session.
Right after = immediately.
Not after 20, 30, or 40 minutes. Immediately.
Going for a run at the gym? Bring your post-run meal or snack to eat there.
Going for a run outside? Try to finish your run near home so you can eat right after you’re done.
Going for a run outside and have some money to spend? Finish near a nice coffee shop and order a meal or snack.
Do you have to drive to your workout location (e.g., a track)? Bring your meal or snack and leave it in the car or bag so you can eat right after you’re done.
No matter what your situation is, there are no excuses!
How much should you eat?
You’ll consume 1 g of carbs per kg immediately after finishing your workout, plus 1 g per kg 2–3 hours after your first meal.
Example: A runner weighing 70 kg will eat 70 g of carbs immediately after finishing their workout and an additional 70 g of carbs 2 to 3 hours after their first meal.
What does 70 g of carbohydrates look like in practice:
If your long run is on Saturday or Sunday morning, your first post-workout meal will be your second “breakfast,” and your second post-workout meal can be your lunch.
→ Important note: This meal or snack must include foods that are sources of glucose and fructose. This combination will be very effective.
What if I don't weigh 70 kg? How much should I eat?
In that case, you can either seek help from a sports nutritionist who will calculate everything for you, or you can do some calculations yourself to figure out the amounts!
I suggest the first option.
No matter which option you choose, make sure to eat something after your long run.
A little while ago, I posted a video on Instagram as a trial reel (to reach people who don’t follow me), with a poll. I wanted to know if people sit on the floor to eat after a long run, sit on the couch, go to a coffee shop, or just scroll on their phones and don’t eat anything.
30 people (I believe they’re runners) responded, and EVERYONE said they don’t eat anything after a long run.
I knew many would say they don’t eat anything, but I was hoping for a few responses saying they do eat something.
Anyway, don’t be that kind of runner. Take care of your body, honor your workouts, and be disciplined.
Product of the Week
This week's Product of the Week is the 226ERS Endurance Fuel Bar BCAA
I found this energy bar REALLY interesting. It’s perfect for after a long run when you need something convenient to take with you.
Each 60-gram serving contains 35 grams of easily absorbed carbohydrates and has a very clean list of ingredients.
If you pair this bar with a large banana, that’s already 60 grams of carbs to start replenishing the glycogen you burned during your long run.
Scientific References
Nutrition and Athletic Performance (2016). Medicine & Science in Sports & Exercise, 48(3), 543–568.
Track of the Week 🎧️
This week's Track of the Week is a really old song. From back when I used to go out partying. I've always liked it, and I think it's great for a run in zone 2 or 3.
I’ve chosen Teenage Crime by Jay Pryor
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