Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you doing?
I'm doing great!
Tired from training, which is back in full swing, but I'm fine.
Tomorrow I'll do my first 18K long run, and I'm already a little anxious. However, since I performed really well on my last 15K and felt great, I'm hopeful. Especially since the heat wave here in Barcelona has let up (thank God)!
I'm looking for a new pair of running shoes to buy. I haven't decided which one yet. I'm looking for one with medium cushioning, neutral foot strike, and good responsiveness. Do you usually wear shoes with these characteristics? If so, could you recommend one? Just reply to this email. I'd love to hear your recommendations!
Today, I bring up a topic that is not often discussed, but is extremely important, especially for women → Bone Health.
If you are a runner, I am sure that you either monitor your heart rate, track your pace, or analyze your workouts. But when was the last time you thought about your bone density?
While you're building cardiovascular fitness and muscle strength, your bones might be quietly becoming your weakest link—and the thing that could end your running career.
Female athletes are more likely to have poor bone health than males. Between 28 - 45% of female endurance athletes have low bone density.
The Female Athlete Risk Factor
Hormonal fluctuations: Estrogen plays a crucial role in bone formation. Low estrogen (from intense training, low body weight, or menstrual irregularities) accelerates bone loss
Lower peak bone mass: Women typically achieve lower peak bone density than men
Nutritional gaps: Female athletes often under-fuel, creating deficiencies in bone-building nutrients
The Female Athlete Triad: The combination of low energy availability, menstrual dysfunction, and low bone density creates a perfect storm for bone problems
Every reduction in bone density increases the risk of fracture. Which means time off training and competing, and enjoying life.
If you are an athlete or amateur athlete, you should build or improve your bone mineral density as soon as possible. Especially in your 30s, before you reach 40.
Key Nutrients for Bone Health
Calcium (dairy, leafy greens, fortified alternatives)
Vitamin D (sunlight, oily fish, fortified foods, supplements if deficient)
Protein (essential for bone matrix)
Magnesium, Vitamin K, Phosphorus (nuts, seeds, whole grains, veggies)
Here are two ways that you can begin to use right now to promote your bone health
TIPS
Include Calcium-rich foods in your pre-training meal
Eating a calcium-rich dairy-based meal 90-120 minutes before exercise can provide protective effects on bone metabolism.
Option 1: Greek yogurt parfait with almonds, berries, and granola
Option 2: Smoothie with fortified almond milk, spinach, banana, and almond butter
Option 3: Oatmeal with milk and fruits
Refuel after exercise with carbs and protein
Refuel immediately (0-60 minutes post-training) and prioritize replenishment to reduce inflammation and support bone recovery.
→ Choose a protein source (20–30g), carbs (1–1.2 g/kg), plus calcium + vitamin D-rich foods.
Option 1: Chocolate milk (classic for a reason - calcium + protein)
Option 2: Protein smoothie with fortified plant milk or cow milk
Option 3: Salmon with rice & leafy greens
Beyond Nutrition - Lifestyle Factors
Training Considerations:
Include weight-bearing and resistance exercises
Vary impact levels (low, moderate, high)
Don't fear rest days—bones need recovery too
Monitor menstrual health as a marker of hormonal balance
Sleep and Stress:
Prioritize 7-9 hours of quality sleep (growth hormone peaks during sleep)
Manage chronic stress (cortisol can accelerate bone loss)
Consider meditation or yoga for stress management
Here’s a challenge for you this week: every time you sit down to eat, ask yourself, What’s on my plate that’s helping my bones? It could be as simple as salmon at dinner, almonds as a snack, or a smoothie with spinach and milk.
→ Small habits make a big difference — and your bones will thank you every mile!
Track of the week 🎧️
This week's Track of the Week it's really enjoyable, with a beat that matches the rhythm of running. Perfect for zone 2 or 3 runs. Or for your running conversion.
I've chosen the track Falling Back by Drake
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso