Where do runners get their energy? First and foremost, WATER! Runners must stay hydrated! Fun fact: Coconut water is the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise. Everyday needs a balanced breakfast, ratio of protein, fat, carbohydrates and iron. This mix enables a runner's body to operate at peak performance. Day before run-More complex carbs- Ex: sweet potatoes, quinoa, lentils, kidney beans, whole grain pasta, but don’t forget about the healthy fats and protein as well. Why? It is the athletes main fuel and stored as glycogen which is then used for energy in the muscles. Day of run-breakfast ex- whole grain bagel, banana, oatmeal. Snacks: Apples, dates, grapes, bars (ex: dale's raw bar, larabar, budibar) after race: refuel-protein shake (brand examples: epic, vega, rebbl), recovery drink (coconut water) Fun Fact: The scent peppermint helps with athletic performance and focus! Whether it be oil or peppermint leaves. Day after run recovery and reloading (balanced meals). Don’t worry about overeating, total calories should not be restricted in anyway but remember how important vegetables are. Examples: Organic Dark leafy greens (spinach, arugula, swiss chard, etc.), other vegetables (mushrooms, broccoli, asparagus, etc.) Your plate should be half vegetables, and fill the rest with protein, and healthy fats. Before and after workouts - fruit, oranges and bananas, apples, berries, grapefruit (contains sufficient amount of fluid to aid in hydration, low in fiber but high in carbohydrates which help maintain blood glucose levels and maximize carbohydrate stores) Avoid fried foods ,candies, sodas (can send your blood glucose way down after causing severe loss of energy)
