Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm doing well, and I had a good week.
Last Sunday, I had a blast cheering on the runners at the Barcelona Marathon.
I saw the elite runners flying past me, and I saw my friends from the running club tearing it up on the streets. There were so many people out cheering, way more than last year. It was really cool and exciting.
I shouted so much that for a moment I lost my voice.
I think it’s so amazing and inspiring to see people achieving their goals after months of training and sacrificing moments of their lives. It’s in that moment that we realize it’s worth it and that we can achieve anything if we set our minds to it.
This week I studied a lot and kept up with my training. Little by little, I’m increasing my running pace, and I’ve been feeling good. What used to be unthinkable: running 200 meters at 4:50, I can now run 1 kilometer at that pace.
This month, I received questions and inquiries on social media about the effects of GLP-1 receptor agonist medication (Ozempic, Wegovy, Mounjaro) used by runners on nutrition.
And that took me by surprise, because even though GLP-1 receptor agonists are a hot topic these days, I hadn’t seen anything yet about how these medications relate to running.
And the truth is that, since it’s such a recent topic, we still don’t have good studies or guidelines on the use of GLP-1 medications in endurance runners/athletes.
By now, what we do have is data from clinical practice. In other words, we analyze the signs and symptoms of people who use this type of medication and relate them to an appropriate diet for runners. We make the necessary adjustments for each client and monitor how the diet and the runner’s progress are going.
Let me explain everything.
What you need to know
GLP-1 receptor agonists (a highly effective class of medications for treating type 2 diabetes and obesity) work by mimicking a gut hormone that signals fullness to the brain, slows digestion, and reduces appetite significantly.
Running, meanwhile, is one of the sports that has some of the highest nutritional demands of any physical activity.
Runners taking GLP-1 medication face some challenges, including:
Lower energy and carbohydrate availability, making it difficult to meet energy and nutrient requirements in the diet; this can lead to low energy availability, which may result in REDs
Meeting carbohydrate requirements, especially before and during training
Meeting daily protein requirements
Increased gastrointestinal discomfort during running
Low tolerance for intra-run carbohydrates
Loss of lean body mass, particularly muscle mass
Additionally, runners who use these medications have lower glycogen stores, leading to a drop in performance. This means that:
The perceived effort will be greater during training
Recovery will be impaired and take longer
Injuries may occur
Respiratory tract infections may occur
It is important to note that GLP-1 receptor agonists do not reduce the body’s dependence on carbohydrates for energy; they only reduce hunger!
Since hunger is reduced, runners taking this medication NEED TO EAT BETTER.
STRATEGIES
What to prioritize in your diet
→ Choose more nutritious carbohydrate-rich foods that are also sources of micronutrients and fiber, such as:
Fruit at every meal, rice, potatoes, sweet potatoes, cassava, oats, and pasta.
→ Reduce consumption of ultra-processed foods outside of sports contexts, i.e., outside of your training window.
→ Intra-run and post-run supplementation (inside sports context) is a powerful ally in this situation; that is, gels, chews, energy bars, sports drinks, protein powders, and other ergogenic aids that support endurance can be used.
Quick Nutrition Solutions
Pre-run fuel when you don't feel like eating.
If a full meal before a run feels impossible on medication, think small and strategic:
→ A slice of toast with honey, a small glass of juice, a pouch of fruit purée, or half a banana with a rice cake.
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Aim to eat something 45-60 minutes before you head out. Keep portions modest.
Make protein the non-negotiable after every run
Recovery protein is the hardest target to hit on GLP-1 medication because appetite suppression is strongest in the period right after exercise.
Set a simple rule: within 30-45 minutes of finishing, have a protein source, even a small one.
→ A single-serve Greek yoghurt, a glass of milk, a small protein shake, or a couple of boiled eggs all work.
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According to the International Society of Sports Nutrition (ISSN) guidelines, around 20-40g of protein post-exercise is the target. Get as close as you comfortably can.
Rethink your mid-run fuelling approach
Because GLP-1 medication slows gastric emptying, gels, chews, and drinks that would normally pass through quickly may feel heavier or cause more nausea than before.
If that sounds familiar, try switching to very small amounts taken more frequently.
→ A few sips of a sports drink every 10-15 minutes rather than a full gel every 45.
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Liquid carbohydrates tend to move through the stomach more easily than solids.
Eat by the clock, not by hunger
One of the most practical shifts you can make as a runner on GLP-1 medication is to schedule meals and snacks at set times, regardless of whether you feel hungry.
→ Think of it like taking a supplement: you do it at a specific time because it serves a purpose, not because you feel like it.
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Use calendar reminders or alarms if needed.
Three small main meals plus two planned snacks across the day, timed around your training, will keep your energy availability far more stable than waiting for hunger signals that may never clearly arrive.
On GLP-1 medication, the appetite is no longer a reliable training partner.
It won't remind you to eat before a run, prompt to refuel after one, or push you toward the protein your muscles need to rebuild.
You have to do that work consciously, with a plan.
→ If you're running on GLP-1 medication and feeling like you're guessing at your nutrition, you don't have to figure it out alone.
I work with runners one-on-one: building a practical fuelling plan that fits medication, your training load, and routine.
If that sounds like what you need right now, reply to this email and let's have a conversation.
Product of the Week
This week's Product of the Week is the Hyperice massage gun.
When these massage guns first came out, I thought they’d just be another fad.
Nowadays, one of the things I love most after a run—besides eating—is using this massage gun.
I think it really helps with muscle recovery, especially after intense workouts.
For anyone who works out frequently, I think it’s worth the investment.
Track of the Week 🎧️
This week's Track of the Week is a song by a DJ duo I love, remixed by another DJ I also like. The original version is already great, but this one is way better! Perfect for getting pumped up during workouts on days when we’re feeling down.
I’ve chosen Sun Came Up - Claptone Remix by SOFI TUKKER, John Summit, Claptone
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