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Pre! During! Post!

What you eat before, during and after a workout can really help you get the most out of your time spent in the gym or running along the trails! I figured since we are heading into fall marathon training season, now is as good time as any to share what I personally do for workout nutrition! The peeps over at Eat The Bear Fit wanted to hear about my nutrition and helped inspire this post! They also have a great resource page for pre-workout supplements and fitness. You can check it out here!

Pre Workout:¬†I always try to eat a little something about an hour before I start a workout. I tell my clients to do the same because if you don’t have some carbohydrates in your system for energy there’s a good chance you will tire out easily or even get dizzy & pass out if you are doing strenuous exercises.

When I head out for a run, usually half a banana with a little peanut butter & coffee will do the trick. When I’m lifting or cross training I eat a clif bar. And usually coffee is had sometime before I start ūüėČ

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Seriously. Coffee. All. Day. Long.

Seriously. Coffee. All. Day. Long.

During Workout: If I have a running workout over 60 minutes I make sure to bring a Honey Stinger gel along for the run and will eat it slowly, starting at the 45 minute mark. If I’m strength training I won’t eat anything during, until after I finish¬†(see Post Workout). I always drink water throughout the workout and if it’s really hot outside, or i know i’m in for a tough sweat sesh, I throw a Nuun tablet in my bottle for the added sodium & electrolytes!

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Post Workout: To maximize muscle recovery it is important to eat or drink protein within 30 minutes post workout. Protein is essential for muscle building and repairing. When you workout you are creating micro tears in your muscles. The protein is needed after to repair muscles so you come out the other end gaining strength and lean muscle mass. Some days I use protein shakes and others I have nuts or greek yogurt. Honestly, it just depends whats on hand or if i’m home or at the gym. Either way, I ALWAYS make sure to have a post-workout snack of about 150-250 calories.

My current go-to has been watermelon & almonds.

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Coconut water & watermelon…most refreshing post workout drink!

coconut water & watermelon...most refreshing post workout drink!

TJ’s brand hemp protein, is not my favorite–it doesn’t mix well and is gritty (even when blended). But I love the texture chia seeds bring to liquid. Chia seeds are a great way to add protein & omegas to your recovery ūüôā

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Now that I shared what I do, what are your go-to’s for pre, during & post workout?


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Running High!

Last Thursday was the long run. I mean THE long run. The longest distance i would run before 26point2. It went as smoothly as I could have asked and it was a great prep for the Potomac River Run¬†Marathon i’ve been talking about for so long.

I set out to run on the tow path, just along the river where the race will be held. I don’t normally run on trails or dirt, so i needed to see how my legs, ankles and feet would handle with the different terrain. I chose to run in my Saucony Shadow Genesis’s. They are lightweight but more stable than my others. I wanted my ankles to be supported and it ended up being a great choice.

I’ve been so focused on speed over the last two years that it was strange, but so refreshing to settle into a pace that was comfortable (8:20-8:40) and just RUN. Sure I had my Garmin and I knew there was pressure to finish this long run feeling good, but I felt happy and rejuvenated the entire run. I generally struggle with staying mentally positive when i’m running for so long but today I fell in love with the long run.

There was a moment early on at mile 4.5 where I already felt a runner’s high—and again at mile 8—and again around 15. It was like the best roller coaster of emotions ever. I always say this, but runner’s are CRAZY. I literally had this manic happiness just listening to the pitter patter of my shoes on the dirt. With the canal on one side of me and the river on the other there was a ton to appreciate and keep my mind busy, all while feeling¬†proud and relieved my body was responding how i needed. There were moments I remembered where my running life started… in a residential neighborhood with a quarter mile loop. Then I thought of how lucky i am to be healthy. I pictured my life in the future, my wedding day, traveling to different countries and running in exotic locations. I broke down personal reasons I run and almost teared up (seriously don’t call me a baby, this stuff happens when your miles and miles into your own mind). Keeping thoughts positive and my mind active throughout the run is what made this particular run special.

sacont-hero

love this ad!

Okay enough with the sugar drops and lollipops.

The run was almost perfect. This is why training runs are important— to figure out what you need to do or change for race day. I can tell you, I need to fuel better. I drank two 16oz bottles of water w/Nuun & 2 GU packets. Hydration was spot on. I never felt thirsty but I could tell that 18 miles was all I was going to get out of my body that day because of food. That dreaded “wall” everyone talks about wasn’t far from me and i know that consuming only 200 calories over 18 miles just doesn’t add up to a successful race.

This is where i need your help! What do you eat or take with you or leave in your car to eat for your long runs? I’m figuring i need to eat about every 45-50 minutes. ¬†I don’t know if i can realistically eat 4-5 packets of goop, so give me some tips!! I have one final long run this week (14 miles) and i want to experiment with different fueling.

aaaaaand shoes.

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I bought a pair of Saucony Mirages on clearance for $49! I’ve read reviews that they are like a mix of the Kinvara & Shadow Gensis..which are the other Saucony’s I own and love. I’m gonna try Honey Stingers for the first time, found a pretty purple sweater and my favorite deodorant. ¬†Shopping was a success last weekend!

Peak Week Workouts!

Monday: 20 min TRX upper body, 10 abs

Tuesday: 6.5m running/walking, 15 min triceps, 10 abs

Wednesday: 7.5m 7:44/pace tempo 

Thursday: 18m 8:30/pace (pace ranged from 8:25-8:40)

Friday: 6m easy recovery 8:41/pace (with a few 30 second walk breaks)

Saturday: Rest

Sunday: 3 hrs of TRX Rip Training class, 6.3m tempo (7:28, 7:18, 7:10, 7:08 + cool down miles)

Total Miles:¬†44.3 <—personal record! ūüôā¬†

Alright, help me out — how do you fuel during marathons?