Summer Running Series: Fueling Your Workout

Drumroll… Welcome today’s guest writer, my running partner extraordinaire, Jerri Wright! She is an expert on all things nutrition. She can whip up a batch of tasty cupcakes with nothing but aguave necter and almond flour (neither of which are ever in my cupboard, but whatever) plus she is MY RUNNING PARTNER. And I love her.

Here is what Jerri says about fueling your workouts…

Proper nutrition before, during, and after exercise allows a speedy recovery for your body.  

Before You Run:

Eat forty-five minutes prior to intense running or weight training.  Eating a light snack before exercise may increase fat-burning.  Your body prefers to use carbohydrates as fuel, so carb up!

For my early morning runs, I start with a simple carbohydrate: a banana.  On longer runs, set up fuel stations every four miles.  Andi and I lay out water along with bananas, oranges, or Clif Shot Blox.

After You Run:

Do not let more than forty-five minutes pass before your post-exercise snack. Without another snack, cortisol levels can rise and cause the body to retain fat.  Post snacks also help your body’s cells recover quickly.

Post workout meals should contain a small protein, carb, and a healthy fat.

Here are some suggestions: a protein shake (I like Jay Robb Whey Protein Shakes) with a tablespoon of almond butter and half banana.  Be Kind Bars, string cheese with a small apple, a handful of almonds and fruit, or may favorite, one egg with half cup of veggies.

You know your body better than anyone else.  What one person can eat before a run might make another person feel sick to their stomach. Andi can inhale a peanut butter sandwich and a cup of coffee before we run.  I’m good with a banana and nothing else. Try out different foods and see what works best for your stomach. Always practice your eating routine for at least a couple of weeks before a race.

Jerri

Tags: Running