Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was great!
I enjoyed the rest of my vacation with my family, then returned to Barcelona.
I needed a week off from work and studying. I wanted to relax completely, and that's exactly what I did.
Other than that, I ate well and walked at least 10,000 steps every day with my father.
Now, I'm back to my routine of work and training.
In my previous email, I discussed iron and its causes of iron deficiency.
Today, I will focus on the lack of recovery after long runs. Iron deficiency and an inability to recover from running have similar symptoms and can both be disastrous for your performance and overall health.
If waking up tired after a hard workout is bad, waking up even more tired on a day when you should be rested is even worse.
You wake up on a day without training and expect to feel more energetic. But instead, you feel sluggish, unfocused, and even too lazy to move.
This isn't “laziness” or “lack of discipline” — it's your body telling you that recovery hasn't really happened.
The role of glycogen in energy
Glycogen is how your body stores carbohydrates in your muscles and liver.
→ It is the main source of energy during running, especially during longer (> 60 min) or more intense workouts (zone 4 and 5 training)
The problem: once it's used up, you need to replenish it.
If you don't, you go into “energy-saving mode” — slower metabolism, lethargic body, and reduced mental performance.
How does this affect your daily life?
Low productivity: a lack of glycogen not only affects your running, but also your mental clarity and focus at work.
Mood swings: Carbohydrates also influence neurotransmitters such as serotonin.
Increased hunger (or craving for sweets): your body seeks quick energy to compensate.
Feeling of body weight: “empty” muscles do not have the same strength or endurance.
Why does this hurt your next workout?
Training with low glycogen is like trying to run with an almost empty gas tank:
You won't be able to reach the same intensity.
Your perceived effort increases, and the workout seems harder than it should be.
Post-workout recovery worsens, creating a cycle of accumulated fatigue.
If this continues, you enter a state of overreaching, which is overloading without adequate recovery. This increases the risk of injury and performance decline.
RECOMMENDATIONS
What you SHOULD DO after a long run
Replenish your body with quality carbohydrates within two hours after training, as this is when your body absorbs them best.
Combine them with protein to repair muscle fibers.
You can eat a 2:1 ratio (carbohydrate: protein)
Distribute your carbohydrate intake throughout the day, not just before training.
Monitor signs of persistent fatigue. Waking up tired for several days in a row is a warning sign.
What you should not do after a long workout
→ Fasting
→ Drinking only water or coffee
→ Drinking beer or other alcoholic beverages, as alcohol contributes to dehydration
→ Avoiding protein in your recovery meal
→ Delaying your post-workout meal
→ Staying on your phone or taking a shower and only eating 4 hours after your workout
Post-Run Snacks to give a try
Greek Yogurt with Fruit (add a drizzle of honey or a sprinkle of granola if you like) - My Fav!
Peanut Butter and Banana on Whole Grain Toast
Protein Shake + Fruit
Chocolate Milk
Cottage cheese toast with fruit jam (or with a piece of fruit) - My Fav!
Protein Oatmeal with Nuts and Berries
Recovery Smoothie
Protein Bar + Fruit
Hummus and whole-grain crackers
If you run in the late morning, your recovery meal can be your lunch.
If you run in the late afternoon, your recovery meal can be your dinner.
Think of your body as a car. Running uses up fuel (glycogen) and causes minor damage to the structure (i.e., muscles). If you don't refuel or perform maintenance when necessary, the car will not only lose performance, but it will also break down.
If you need to, try adjusting your recovery this week and see how you feel during your next workout.
Track of the week 🎧️
This week's Track of the Week it's a song by a Mexican singer that I've been listening to a lot in recent weeks. I found a remix version and thought the beat was perfect for running.
I've chosen the track Disfruto (Extended Version) by Mindblow, Grooveboy
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