Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you feeling this week? I wish you’re safe and fine!
What a crazy start to the week in Spain hahaha....you must have read the news about the blackout, right?
Like everyone else, it took me by surprise. Fortunately, I was a few blocks from home. I had food, water, batteries, candles, a lighter, a book, and Spotify premium.
Luckily, it was a beautiful day in Barcelona, so I walked. On the way, I met up with a friend who joined the walk, and then we went for an espresso in the cafés of Barça. We didn't find anything. On my way back home, I found a boutique hotel with a generator, wifi, coffee, drinks...everything you need!
I had my full coffee, told my family and friends I was fine, and went home. The lights came back on at dawn, when I was already asleep!
Who would have thought that this week would have “two holidays”?
Apart from the days off, work, training, and studies went according to plan.
Today's topic is nutrient timing. I see a lot of runners who even know what to eat, but don't know when to include certain foods and in which meals.
Knowing how to fuel your workouts effectively during the day according to your workouts is key to your performance success!
Everyone has different individual needs and schedules (work, studies, family dynamics, training schedule, etc), so timing scenarios may vary a lot.
I'm going to talk about the 3 main scenarios: morning workout, midday workout, and late afternoon workout. These are the most common scenarios in practice.
TIMING
Morning Workout
In this scenario, the challenge is to eat something before training. And most people go out to train while fasting. But for those seeking performance, fasting in this case will only get in the way.
The ideal here (so you don't have to wake up early to eat) is to opt for liquid carbohydrates or even pureed carbohydrates.
Options:
Sports drinks that are rich in carbs
Orange juice
Grape juice
Carbohydrate gel
Fruit puree
Banana
Energy chews
For runners who have already trained their gut, you can even eat something more solid, like a slice of bread with honey or a waffle. But bear in mind that carbs in liquid form will be digested more quickly, and the chances of GI issues are very low.
→The focus here is on a pre-workout focused on carbs. Avoid fiber, fat, and protein.
If you have time to eat a larger breakfast and will only be training after dropping your child(ren) off at school, you can focus on more solid foods and add a little protein to this breakfast.
In this case, avoid a breakfast full of fiber and fat.
Midday Workout
Incredibly, this is a very common scenario and perhaps the one that confuses people the most about what to eat before and after.
If you only have time to run during lunchtime, eat a basic snack (rich in carbs) mid-morning.
Options:
Fruits
Dates
Banana with granola
Energy bar
As soon as you get back from training, eat a full lunch to help you recover.
Another option → if the run is a little later (after 2 pm), you can have a lighter lunch rich in carbs with a little protein, and after the race, have a recovery snack with the combo of carbs + protein.
Options for a lighter lunch:
Couscou + lentils + steamed vegetables
White rice + baked fish + boiled vegetables
Boiled potatoes + shredded chicken + side salad
Late Afternoon Workout
This is the most common scenario of all, especially for most runners who lead a normal life.
Here, the ideal is to have an afternoon snack / pre-workout rich in carbs and then a dinner to recover + proper hydration.
If training is long here, don't forget about intra-run nutrition*!
Fueling up during your long workouts will prevent you from going to bed in a calorie deficit and taking much longer to recover.
Options for snacks:
Greek yogurt + fruits
Normal yogurt + half a portion of protein powder + banana
Bagel + banana + peanut butter
Options for dinner:
Spaghetti bolognese + cooked veggies
Vegetable omelette + white rice
Couscous + baked salmon + sautéed greens
*In this post below, I explain about intra-workout nutrition.
For all scenarios, the key is planning and organizing.
I hope these examples inspire you to fuel your runs and improve performance.
→ The most important thing is not to train on an empty stomach!
Track of the week 🎧️
This week's Track of the Week is a great remix by Black Coffee (a DJ I adore!) with vocals by Drake and Jorja.
Perfect music for both running and cycling!
I've chosen the track Get It Together by Drake, Black Coffee, and Jorja Smith.
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