Eating for your Run
Food is Fuel, we know… we know. But when? How much? What kind? How do you choose what to eat before running? During? After? Adding some snack-sense to your working out could be the difference between a fired-up sweat session or a lack-luster lolly-gag. All of the following are recommended ideas for a 60-90 workout session.
A Snack Before
Try a smallish-combo of protein, fat, and simple/complex carbohydrates. Here are some other great ideas from Fitness Magazine. Give your body ideally an hour to process your fuel. Caffeine will give you a little jolt as well.
- A cup of oatmeal with berries and almonds
- Small slice of toast with nut butter and banana
- A few pieces of dark chocolate-dipped fruit
A Snack During
Grab n’ go a small amount of a simple carbohydrate to give you a boost without a cramp. Check out this article from Greatist on what snacks are best while running (marathonees– hear ye, hear ye!) to keep you on track.
- Dried Fruit
- Fruit Juice
A Snack After
Hungry after your trip to the gym? You should be. Try to get some protein in within 2 hours (try within 20 min if possible) of working out to aid muscle-repairs and reduce soreness the next day. A 200-400 cal snack with carbs and protein (banana-cashew smoothie, anyone?) should do you right. US News and World Report has some lean ideas here.
- A small greek yogurt with honey and oranges
- Coconut rice pudding with slivered almonds
- Egg and avocado wrap