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 â€” 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 â€” 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.
I don't know how I missed this article in Runner's World. I wasn't aware of the magical qualities of so many of these foods. Oil of cinnamon repels mosquitoes? That is too much! lol. I really appreciate these posts with PRACTICAL tips that are easy for any of us to try. Thanks!