Staying hydrated and fueled properly before, during, and after a hard training session is necessary. It also helps you to recover and get the most out of your race preparation. With the Modo 8k coming up its good to have a few fueling options so you can stay motivated and healthy.
Food is fuel so it is important to eat before and after your runs. It is best to eat 1-2 hours before your run and have a recovery drink immediately after your run. After your run the muscle glycogen stores are low; it’s important to eat/drink right away to replenish your muscles so it does not effect your next run. Experiment to find out what foods and drinks work best for you and fuel your runs. Here are a few ideas for your next run.
Oatmeal – Pre or Post Run
Make it with milk or almond milk to add protein, top with berries and nuts or nut butter.
Chia Pudding (shown above) – Post Run
Chia has many health benefits and the minerals found in it can help with recovery. Add 1 cup of milk (almond, coconut or reg) 3 tbsp chia, 1 tbsp Honey. Shake in a jar and let sit for 1 hour.
Coconut Water – Pre or Post Run
It has fewer calories, less sodium, and more potassium than the average sports drink.
Beet Blueberry Smoothie – Post Run
Blend together a frozen banana, frozen blueberries, cooked beets, almond butter, ginger, almond milk, and coconut water.
Acai Berry Smoothie – Post Run
Blend together frozen acai smoothie pack, banana, 2 dates, Vega Recovery, and coconut water.
Blend together avocado, spinach, frozen strawberry, coconut water, your favourite protein powder, almond milk, and cinnamon.