Tania Freitag-Duque as a guest on The Rest Day: Nutrition in Running
Magdalena Bürk
Nutrition is not an accessory. It is the foundation for every Recovery.
Tania Freitag-Duque studied medicine in Colombia and worked there as a doctor. She then moved to Munich, completed her studies in molecular biology at LMU, and subsequently specialized in Sport and Performance Nutrition.
Today, she works as a sports nutritionist with TUM and the Olympic Training Center Bavaria. She supports athletes from a wide range of sports, from combat sports to weightlifting to swimming. She is also a passionate runner herself, so she knows exactly how theory feels in everyday life.
Nutrition as the Foundation of Recovery
For Tania Freitag-Duque, good recovery doesn't start after training, but already in everyday nutrition. Those who consume too few carbohydrates have neither enough energy for the run nor for the subsequent recovery.
Her advice for beginners is simple: first get the basics right instead of immediately relying on supplements. Enough carbohydrates in daily life, sufficient fluids, and mindful nutrition after training do more than any supplement.
For fluid intake, she recommends compensating about 150 percent of the weight lost through sweating, ideally within six hours.
After every competition or intense training, Tania Freitag-Duque follows the 4 R's of Recovery: Rehydration, Refuel, Repair, and Rest. Carbohydrates, protein, fluids, and recovery are inseparable for her.
- Tania Freitag-Duque
Myth Check: Beetroot and Sour Cherry Juice
-
Beetroot juice has long been a solid trend in endurance sports. Tania Freitag-Duque provides a scientific perspective: The nitrates it contains can improve blood flow through vasodilation, positively impacting running economy. According to the Australian Institute of Sport's categorization, this supplement falls into the highest evidence class A. However, she emphasizes the importance of context: Effects and tolerance are individual. Anyone wanting to try it should test it during training, not on race day, according to Tania Freitag-Duque. -
She remains nuanced even with sour cherry juice. Initial studies, particularly from team sports like soccer, indicate a possible effect on muscle soreness after tightly scheduled games. For endurance athletes, she sees it as a potentially interesting tool after particularly intense training blocks, but consciously not as a permanent solution, as the body also needs inflammatory stimuli for training adaptations.
More of that?
Tania Freitag-Duque talks in detail on our podcast The Rest Day about sports nutrition, myths in running, and why the basics often offer more benefits than any supplement. Don't miss it.
Learn more?
LISTEN NOW
Listen now. The full episode with Dr. Philip Lübke is available now on Spotify, Apple Podcasts, and YouTube.
