Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
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Today's reading time is about: 4 minutes.
Many amateur athletes, like you and me, spend months training hard, but on race day, we fall short—not because of fitness, but because of poor nutrition. We’ve all seen it: the runner hitting the wall at mile 20, the triathlete bonking halfway through the bike, or the cyclist fading in the last climb. Lack of a fueling strategy is one of the most common mistakes, yet also one of the most preventable. So, what does the science really say about how to fuel before, during, and after competition?
¿Hablas español o conoces a alguien que sí?
Endurance Mindset en Español (waitlist): desde cero al maratón, con ciencia y estructura. Compártelo o regístrate y forma parte desde el comienzo. 🏃♂️📩
Pre-Race Nutrition: Carbs are King Research published in the Journal of Applied Physiology confirms that carbohydrate loading 1–3 days before endurance events significantly boosts muscle glycogen stores, delaying fatigue and improving time-to-exhaustion.¹ Practical takeaway: meals rich in complex carbs (like rice, oats, or pasta) in the days leading up to your event can set the stage for success. For amateurs, this doesn’t mean overeating, but fueling smartly.
During Competition: Fuel the Effort: A consensus statement in the European Journal of Sport Science highlights that **athletes performing over 90 minutes need 30–60 grams of carbohydrates per hour, and in ultra-endurance events, up to 90 grams/hour.**² This can be gels, sports drinks, or even real food like bananas or dates. Pairing carbs with sodium-based electrolytes prevents cramping and dehydration—two of the most common race-day pitfall
Post-Race Recovery: Protein + Carbs Combo: A systematic review in Sports Medicine shows that **a 3:1 or 4:1 ratio of carbs to protein within 30–60 minutes after exercise accelerates glycogen resynthesis and muscle repair.**³ This is essential for both elite and amateur athletes who want to recover quickly and prepare for their next training session. Think chocolate milk, Greek yogurt with fruit, or a balanced smoothie.
Fox News
Post of the week
Long-distance running tied to higher risk of colon cancer, early study suggests.
Nutrition is not an afterthought—it’s part of your training plan. This week, try building your own fueling strategy for your next long run, ride, or swim:
Pre: plan your carb-focused meals in the 24–48 hours before.
During: practice fueling every 30–45 minutes with carbs + electrolytes.
Post: test different carb+protein recovery options to see what feels best for you.
Fuel smart, race strong, recover faster.
Coach Henri. Your Endurance Mindset Team
What's Going On in the World of Running?
Here’s a snapshot of the latest news in endurance sports, packed with groundbreaking challenges, inspiring stories, and epic race updates:
Registration is officially open for the 130th Boston Marathon presented by Bank of America.
Endurance legend Kilian Jornet is on a jaw-dropping new mission: every day he’ll cycle a Tour de France–length stage and then run a marathon—traveling only on his feet or bike between 14,000-foot peaks across Colorado, California, and Washington. It’s his boldest project yet—both physically and spiritually.Cycling Weekly
Russ Cook—known for having run the length of Africa (10,000 miles!)—opened up about the mental strategies behind his epic challenges. He emphasizes both the macro (purpose-driven goals) and micro (daily focus and accountability), and now mentors fellow adventurers through the Huel Limit Seekers Fund.Talksport
Today's Quote.
"He who chases two hares catches neither." Priest and philosopher Desiderius Erasmus reminds us of the power of concentrating on a single target. Source: Adagia
Taken from James Clear, is the Author of Atomic Habits Cofounder of Authors Equity, and I really enjoy his content.
What part of race nutrition do you struggle with most?
Let us know what interests you the most at the 'Preferences' link below! ¡Cuéntanos qué temas te interesan más en el enlace 'Preferencias' al final de este correo!
References
1. Burke, L. M., et al. (2011). Carbohydrate availability and endurance performance. Journal of Applied Physiology, 110(3), 861–872. https://pubmed.ncbi.nlm.nih.gov/21660838/
2. Jeukendrup, A. (2014). A step towards personalized sports nutrition: Carbohydrate intake during exercise. European Journal of Sport Science, 14(sup1), S48–S56. https://pubmed.ncbi.nlm.nih.gov/24791914/
3. Jentjens, R. L., & Jeukendrup, A. E. (2003). Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Medicine, 33(2), 117–144.https://pubmed.ncbi.nlm.nih.gov/12617691/
Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
