Runner’s Share: Pre-Run Fuel

Runner's Share

Need some suggestions for fueling up before you run?
Check out these awesome ideas from Instagram runners around the world:


PRE-RUN FUEL:

THE CARBS:

+ Oatmeal
+ Cream of rice
+ Cliff Bar
+ English Muffin
+ Toast
+ Cereal
+ Bagel
+ Nuun
+ Waffle
+ Honey
+ Saltine crackers

THE PROTEINS:

+ Peanut Butter
+ Egg Whites
+ Marigold Protein bar
+ Cliff Bar
+ Nuts
+ Hummus

THE FRUITZ:

+ Banana
+ Green Apple
+ Blueberries
+ Apple sauce
+ Raisins

THE OTHER STUFF:

+ Coffee
+ An oatmeal raisin cookie


WHAT ABOUT PRE-RACE MEALS?!

NIGHT BEFORE:

+ Pizza & donuts the night before
+ Heavy spicy stew with rich homemade broth and loaded with veggies
+ Chicken Parmesan
+ Nashville Hot Chicken Sandwich + a long island
+ Black bean and beet burger from No Meat Athlete
+ Cheeseburger
+ Steak & potatoes
+ Pizza and wine
+ Pasta or a turkey sandwich
+ PIZZA
+ Carbs & less protein (something easy to digest) and then water

DAY OF:

+ Home-made banana bread
+ A banana with a sprinkle of salt
+ Dried banana chips and Maurten gels during
+ Avocado bagel
+ Peanut butter and bread with half a banana
+ Nothing, oatmeal, or PB toast – depends on my race strategy or distance
+ Cliff bar, banana, 12 oz. salted water, and a 5 hr. energy
+ Bagel & cream cheese
+ Greek yogurt with granola or cereal
+ English muffin with laughing cow cheese
+ Bagel & honey
+ Sausage, egg, and cheese breakfast sandwich
+ Sourdough bread slices
+ Black coffee
+ MUST INCLUDE PEANUT BUTTER
+ Oatmeal (preferably chocolate chip)



THANK YOU TO ALL THE AMAZING RUNNERS WHO CONTRIBUTED THEIR IDEAS TO THIS POST:

@minimalinfluence – @sergio_guerra_r – @randyrunzmaine – @cris.tianlg – @kaf_runn – @runningbaldman – @jimmystixruns – @queen_authentic – @lea.zun – @scrubs_n_spandex – @andrewtram – @dontcallita_runback – @elaina_runs – @nomivv – @tbogda0471 – @dp_on_the_go – @ellakbuss – @lindseyandrew – @oli_beringer – @millzgotmiles – @zhanelturarbek – @t_perk13 – @ruben_sgomes – @j5thekosmostones – @dwaynejordan23 – @nartron3k – @siamese.runner – @fafi_stags – @trekettup – @caragiovannaa – @willa_jace01- @run_like_a_mother2 – @lenaclaudia – @dan_runs_downtown – @jordynefriedenfels – @thatsastep1 – @madisonbrookeharmer – @stevekorchinos – @elite.et – @1beer.1mile – @emily_kenyon4 – @mikefire53 – @stavlevyhalabe – @run_emc – @kelli.threet – @casi.lummer – @sprintergonedistance – @amystrahan – @sk1nnylegs – @lizzieroyer – @ambegezda – @_tony_trains – @runthefifty_ – @frumpycob – @hannalyn13 – @will.run.for.smiles – @innerathletemi – @xtyleryoungx – @wilson.50.by.50

Once you’ve explored, make sure to share your own suggestions below!

FUEL REVIEW: Mediterranean Orzo & Roasted Veggie Salad

Fuel Review

MEDITERRANEAN ORZO & ROASTED VEGGIE SALAD

INSPIRED BY: THIS RECIPE

AMY RATING:

SERVINGS:

+ 5-6 servings

NUTRITION INFO:

+ 420 calories/serving (6 servings)
+ 505 calories/serving (5 servings)

NOTES:

+ From start to finish – this recipe takes about an hour (including baking time of the veggies).
+ I chose to add black beans and corn to the recipe for some extra color and protein
+ You can adjust the seasoning and the ingredients to fit your preferences!

INGREDIENTS:

FOR ORZO & VEGGIES:

+ 1 red bell pepper
+ 1 yellow bell pepper
+ 1 orange bell pepper
+ 1 green bell pepper
+ 1 bunch asparagus
+ 1 can of corn
+ 1 can black beans
+ 1 onion
+ 2 tbsp. olive oil
+ 4 tsp. garlic
+ 2 cups grape tomatoes
+ 1 cup uncooked orzo pasta

FOR DRESSING:

+ 2 or 3 lemons (based on preference – I used 3!)
+ 2 tbsp. olive oil
+ 1 tsp. salt
+ 1 tsp. pepper

TOPPINGS:

+ 3 tbsp. parsley
+ 6 tbsp. crumbled feta cheese

STEPS:

STEP 1: VEGGIES

+ Preheat oven to 425

+ Prepare a sheet pan with olive oil (You may need two)

+ Chop up the peppers, asparagus, onion, tomatoes, and garlic
(Dice the peppers, cut asparagus in half or thirds, dice onions, cut tomatoes in half, mince garlic)

+ Toss the veggies with the olive oil on the sheet pan and ensure that all veggies are spread on the pan without overlap

+ Season with salt and pepper and put into the oven

+ Bake veggies in oven for 30-40 minutes (check regularly and continue to flip veggies every 10-15 minutes)

STEP 2: ORZO & DRESSING

+ While veggies are cooking, start boiling water for orzo

+ While waiting for water to boil, prepare the dressing

+ Add lemon juice, salt, pepper, and olive oil to bowl and whisk

+ Once water is boiling, add orzo to pot (orzo will take approximately 7-8 minutes to cook based on preference)

+ While orzo is cooking, open and rinse black beans and corn – set aside

+ Once pasta is finished, strain and place in bowl with a little olive oil
(enough to coat – this will help to keep the orzo from getting sticky while the veggies finish up)

STEP 3: PUT IT TOGETHER

+ Once veggies are finished, remove and dump into large mixing bowl

+ Add the rinsed black beans, corn, and pasta

+ Add the dressing

+ Toss lightly

+ Chop up parsley (enough to preference) and add to mixture

+ Taste & season to preference with salt and pepper (and lemon juice if you’d like more)

+ Split up into 4-5 containers based on calorie preferences

+ When you’re ready to eat a serving, top with feta cheese!

+ ENJOY!

How Important is Hydration?

Fuel

How important is it to get that agua in each day? Why do I need to drink it? & what happens if I don’t?

Getting enough water each day can be a HUGE challenge, especially since we’ve become so accustomed to such a fast-paced lifestyle with demands and distractions in every direction. But, and I am speaking some real truth here, YOU CANNOT PUT OFF YOUR HYDRATION. Getting enough water in is VITAL to your performance in any physical feat and your overall health and wellbeing. Read below to figure out why…


WHEN YOU’RE ON TOP OF YOUR HYDRATION GAME: 

We’ll start with the PRO’s of getting enough water – because – well, it’s always good to start with the good. Getting enough water is like the secret weapon of productivity. When you are fully hydrated your body is more effective, more resilient, more attentive, and overall just performs STRONGER, QUICKER, & BETTER.

Here are a few areas where you will see the impact of getting those glasses in: 

  • YOUR SKIN AND HAIR: When you are properly hydrated, your body can flush out more shit. Enough said.
  • YOUR WEIGHT: When you drink water, you fill your body up. It’s like a magic trick. If you fill your body with water, you can cut down on some false hunger cues, curb overeating, and boost your metabolism. Yes. You read that last part right. When your body isn’t hydrated, YOUR METABOLISM ISN’T AS EFFECTIVE. SEE FOR YOURSELF HERE MAN. Also, like, water will help you flush some stuff out…. if you catch my drift. Goodbyeeee constipation. Hellooooo water. 
  • YOUR ENERGY:  Your body needs water to be able to function properly. Obviously. But even MILD dehydration can cause fogginess, lack of energy, and feelings of fatigue. On the flip side; staying properly hydrated can give you a boost (especially when you know you’re making a healthy choice) which can rev up momentum for taking your next positive step in the day. 
  • THE CREAKS & CRACKS:  Water will help to coat your joints and nourish your muscles. This helps them operate effectively and efficiently. It helps YOU get a better lift, and your BODY recover. Hydration is essentially your insurance policy. 

WHEN YOU FALL OFF THE HYDRATION BUS:

Mid-day headaches? Annoyed with anyone and anything? Bit of dizziness keeping you down? Fatigue keeping you behind? Lack of energy at the end of the day? These are just a few of the MINOR issues that occur if your body isn’t getting enough water. And in the long run, not staying hydrated can lead to a slew of much more serious issues including heat injuries (especially for runners & athletes), kidney/urinary complications, seizures, and moreYour body absolutely, positively, NEEDS water to be able to operate effectively. Without it, your body will start to shut down. Here’s how…

  • TIRED AS SHIT:  Okay… guys. Who likes feeling tired? Yeah. That’s what I thought. Nobody. And this is just one of the FIRST signs that your body is lacking water. When you don’t get enough water, your body is exhausted. It has to WORK HARDER to do the things you do. It has to use MORE ENERGY because it is NOT RUNNING AS EFFICIENTLY. You will feel tired…. and that is gonna really bring ya down productivity wise. JUST BE SMART & DRINK MORE WATER.
  • YOU’RE NOT YOU WHEN YOU’RE THIRSTY:  When you’re not getting enough water your MOOD will be worse. Think about it: when you are tired, have a headache, have a cramp, etc…. You’re not gonna be happy about it. And this could impact your relationships, your job performance, and basically everyone and everything around you. Don’t be that guy. DRINK MORE WATER. 
  • WEIGHT GAIN:  As I said earlier, drinking water can help to curb cravings and boost your metabolism. On the other end, if you’re NOT getting your water, weird shit happens man. You get MORE cravings, your body metabolizes SLOWER, and because you’re so damn tired, YOU’RE LESS LIKELY TO WORKOUT. Don’t to this to yourself. DRINK MORE WATER. 

Bottom Line:

JUST DRINK YOUR WATER.

RUNNING SUPER FOODS

Fuel

Running Super Foods 

Which foods are the nutritional superheroes when it comes to boosting our energy, preventing sickness, and optimizing our performance? 

Broccoli

Broccoli is one of our MVP’s when it comes to nutrition. Offering a source of Vitamin K & C, Fiber, Folate, and Potassium; broccoli can reduce inflammation, boost our immunity, and improve our digestion (among many more things). Basically, broccoli can prevent you from getting sick before race day, help flush out toxins, and keep your body regulated.  

Oatmeal

Whether you’re a runner, or simply someone with a busy schedule, you know the importance of keeping your energy level up – and oatmeal will do just that! Oatmeal provides a healthy source of carbs to help us power through the day while also improving our blood circulation, reducing inflammation, and even lowering cholesterol. 

Sweet Potatoes

Sweet potatoes are a powerhouse when it comes to Vitamins – providing up to 4x the recommended daily amount of Vitamin A we need within just one potato! Sweet potatoes are also high in fiber, Vitamins D, C, B, and antioxidants. While keeping your energy up and your belly full, sweet potatoes can also help with vision (allowing you to keep your eyes on the trail, or road, ahead) and keep your immune system functioning at peak performance!

Cinnamon

Herbs and spices can offer a shocking number of health benefits – and cinnamon is no exception. This superhero spice can help to lower blood sugar,  keep our brains functioning longer, and can even help fight off infections and bacteria. ​While it’s medicinal properties are still being studied, many of the studies that have been conducted show evidence that cinnamon may be more powerful than we ever thought. One thing to keep in mind, however, is that cinnamon comes in different versions. What you need to know is Ceylon cinnamon > Cassia cinnamon. 

Grapefruit

Grapefruit, compared to some of the carb-dense superheroes we’ve already talked about, is extremely low in calories – yet it’s still PACKED with health benefits. Coming in at just over 50 calories per grapefruit – this citrus all-star is high in both Vitamin C and fiber. Grapefruits are a great food source for hydration, they keep our immune system functioning properly, and they can even keep your body’s insulin level at bay. What does that mean? Basically, they can regulate the sugar levels in your body while also fighting off bacteria and infection. Oh, one last thing, they can boost your metabolism! 

Berries

Berries – so many types, and so many superpowers! Berries have long been regarded as a major source of antioxidants, vitamins, and minerals. Berries have the powers to reduce inflammation (inflammation that can ultimately lead to some of our major diseases like heart disease, diabetes, and even cancer).  Outside of being such a defender against disease, berries help our artery efficiency, reduce oxidative stress, and guard against injury. 


Sources: 
https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#section3
https://www.health.com/nutrition/sweet-potato-health-benefits
https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section11
https://www.wellandgood.com/good-food/benefits-of-grapefruit/
https://www.healthline.com/nutrition/11-reasons-to-eat-berries