Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was good, calm, despite following everything I always do. I may have trained less and practiced more yoga, which explains the calmness.
I managed to complete the 18k training last Sunday! I suffered a LOT in the last two kilometers, but I did it.
Thankfully, the temperature in Barcelona has improved, and the heat wave is gone. On the other hand, the humidity is crazy. I guess you can't have everything in life, hehehe.
Today I want to talk about antioxidant and anti-inflammatory strategies that help our bodies when we train hard, especially before competitions.
Well, it's almost September, and the year is just beginning. The holidays are practically over, and now it's time to get back to training for the upcoming races.
Whether it's 10K races, half marathons, marathons, etc., it's quite normal to experience overtraining. And overtraining doesn’t just tire you—it fills your body with inflammation and oxidative damage that can rob you of your best performance.
At this point, it is crucial to reduce stress inside your body so you arrive at the start line fresh and ready to perform.
Why Race Week Recovery Matters
Runners often underestimate the internal stress caused by high training volumes.
In the weeks leading up to a competition, the body accumulates oxidative stress—an imbalance between free radicals and antioxidants in the body.
This stress, along with chronic inflammation, can break down muscle tissue, slow recovery, and ultimately lead to poor performance on race day.
The good news is that there are easy-to-implement antioxidant and anti-inflammatory strategies that can help your body recover, repair, and arrive at the starting line in peak condition.
STRATEGIES
Antioxidant Strategies for Runners
Antioxidants are compounds that neutralize free radicals and reduce oxidative stress. During race week or overtraining periods, these are particularly valuable:
Vitamin C-rich foods: Oranges, strawberries, kiwi, bell peppers, mandarins
Vitamin E sources: Almonds, sunflower seeds, avocado, olive oil, nuts
Polyphenols & flavonoids: Berries, red grapes, açai, dark chocolate (70%+), green tea,
Carotenoids: Sweet potatoes, carrots, spinach
Supplement example to use during race week:
NAC (N-acetyl cysteine): 600mg/day
Vitamin C + Vitamin E: 200mg/day
Anti-Inflammatory Strategies for Runners
Inflammation is part of training adaptation, but excessive inflammation during race week can leave you sore, stiff, and fatigued.
Supporting your body with anti-inflammatory foods can make a huge difference.
Invest in these:
Omega-3 fats: Salmon, sardines, chia seeds, flaxseeds
Turmeric (curcumin): Potent anti-inflammatory, especially when combined with black pepper
Ginger: Known to reduce DOMS (delayed onset muscle soreness)
Green leafy vegetables: Kale, spinach, arugula
Supplement example to use during race week:
Omega-3: 1-3g/day
Curcumin + piperine: 400mg/day
Practical Examples for Runners
Swap your afternoon snack for a smoothie with blueberries, spinach, and chia seeds.
Add turmeric + ginger tea into your evening routine.
Include fatty fish 2–3 times in your race-week meals.
Replace processed snacks with a handful of almonds and dried cherries (both anti-inflammatory).
Remember:
Start early: Incorporate these foods in the week leading up to race day, not just the night before.
Balance, don’t overload: Too many antioxidants (especially in supplement form) can blunt training adaptations—focus on whole foods first.
Hydrate smartly: Antioxidants and anti-inflammatory compounds work best with proper hydration and electrolytes.
If you’re not sure how to implement these antioxidant and anti-inflammatory strategies into your race-week routine, I can help.
My 1:1 consulting services are designed to give you a personalized nutrition and recovery plan so you arrive at the start line strong, confident, and ready to perform. Click here to book a free discovery call.
Track of the week 🎧️
This week's Track of the Week it's the first electro swing song I've shared here. I thought it was an interesting rhythm for running. Besides, it's always good to change things up a bit :)
I've chosen the track Libella Swing by Parov Stelar
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