Eating on the Run
Posted by
Heather J.
Runners on the go with limited time and money need a food plan that combines solid nutrition, convenience, and relatively low cost. We need our carbs, moderate protein and fat, preferably consumed within three hours before running. Here’s a few ways to cover all of those bases, courtesy of Runner’s World:
Sandwiches: Select lean, low-sodium meats, such as chicken, turkey, and roast beef combined with fresh vegetables from the deli, or prepackaged, for a titanic pulse of the protein, carbs and the nutrients you need to keep you running long and strong. Don’t go for feature bloat; extra mayonnaise and cheeses are tough to digest when you’re running.
Salads: Bite-size fresh fruit and ready-to-go salads are full of antioxidants and vitamins, your personal warriors against the free radicals generated when you run hard.
Wraps: Lean southwestern-style wraps of beef or chicken will bolster your nutrient portfolio with protein for muscle repair. Add a dab of cayenne — it’ll clear your sinuses all the way to your VO2 max. Cayenne is also an antimicrobial and antiseptic, warding off post-race illness.
Bananas: At 95 percent water, a banana will hydrate as it delivers glucose, starches, electrolytes, vitamins, and minerals for pure aerobic pleasure. It’ll settle a nervous stomach with gut-soothing soluble fibers. The satiety value will muscle back any distracting hunger pains.
Pretzels: Soft or hard, these are a "sustainable energy source" with the steady release of glucose from easily digestible complex carbs.
Fig Newtons: Low fat and whole grain make these the preferred energy bars of many runners. Getting figgy with the iron content will deliver much-needed oxygen to working muscles, and the calcium will help prevent legs from cramping.
Krispie Treats: A pure carbo-load. Select these for quick-release energy and a speedy start.
Cinnamon: It keeps you focused during intense play. Sprinkle some in your beverage or grab a pack of chewing gum or hard candies and get a jolt of energy to boot. Keep the rest of the pack with you — oil of cinnamon repels mosquitoes.
Peppermint Sweets: Breathe easier with mint candy and get a mental boost too. Mint reduces anxiety and frustration, energy that could be better spent running.
Eating on the Run
Posted by Heather J.
Runners on the go with limited time and money need a food plan that combines solid nutrition, convenience, and relatively low cost. We need our carbs, moderate protein and fat, preferably consumed within three hours before running. Here’s a few ways to cover all of those bases, courtesy of Runner’s World:
Sandwiches: Select lean, low-sodium meats, such as chicken, turkey, and roast beef combined with fresh vegetables from the deli, or prepackaged, for a titanic pulse of the protein, carbs and the nutrients you need to keep you running long and strong. Don’t go for feature bloat; extra mayonnaise and cheeses are tough to digest when you’re running.
Salads: Bite-size fresh fruit and ready-to-go salads are full of antioxidants and vitamins, your personal warriors against the free radicals generated when you run hard.
Wraps: Lean southwestern-style wraps of beef or chicken will bolster your nutrient portfolio with protein for muscle repair. Add a dab of cayenne — it’ll clear your sinuses all the way to your VO2 max. Cayenne is also an antimicrobial and antiseptic, warding off post-race illness.
Bananas: At 95 percent water, a banana will hydrate as it delivers glucose, starches, electrolytes, vitamins, and minerals for pure aerobic pleasure. It’ll settle a nervous stomach with gut-soothing soluble fibers. The satiety value will muscle back any distracting hunger pains.
Pretzels: Soft or hard, these are a "sustainable energy source" with the steady release of glucose from easily digestible complex carbs.
Fig Newtons: Low fat and whole grain make these the preferred energy bars of many runners. Getting figgy with the iron content will deliver much-needed oxygen to working muscles, and the calcium will help prevent legs from cramping.
Krispie Treats: A pure carbo-load. Select these for quick-release energy and a speedy start.
Cinnamon: It keeps you focused during intense play. Sprinkle some in your beverage or grab a pack of chewing gum or hard candies and get a jolt of energy to boot. Keep the rest of the pack with you — oil of cinnamon repels mosquitoes.
Peppermint Sweets: Breathe easier with mint candy and get a mental boost too. Mint reduces anxiety and frustration, energy that could be better spent running.