So fueling during the run has been covered until I think we can finally consider it the dead horse — just so I can say: there’s no use beating a dead horse ;) Can I also say that I finally had something substantial (a banana English muffin with almond butter) before my half marathon this past Saturday, and I felt incredible! I do realize I broke my own rule of never trying anything new before race day, but I sure don’t regret it! So with breakfast, a gel 15 minutes before the start, and a gel at mile 6 or so I FINALLY raced a half marathon without bonking! I even hit a 7.5 minute PR! So, if I say it once, I’ll say it twice: FUEL YOUR RUN!! (Dead horse. I know.)
Now, onto recovery. I personally prefer this to fueling before and during the run because it means I HAVE to eat something — and who doesn’t love mandatory eating?! Show of hands? I shall proceed.
Recovery includes, but is not limited to: stretching, rehydrating, general recovery nutrition, and off days. More often than not we skip a lot of the recovery. Who has time for stretching and “team no days off” is trending. Dumb. So dumb. You need rest AND recovery. In fact, off days should be in their own category! But that’s another topic for another day.
The Decree of Recovery Nutrition
These are decrees. Rules. Not recommendations. Your body will thank you. And you will thank me :)
Recommendations. Not Rules.
If you’re like me, immediately eating after pounding the pavement is the last thing you want to do. But it’s the first thing I make myself do (after stretching, of course).
Recovery Snacks If you’re refueling between meals, a good rule of thumb is to eat back half of the calories you burned. If you burned 500 calories, eat 250 calories.
Protein + Carbohydrate Snacks:
Banana + 1 T Natural Peanut Butter ~200 calories
8 oz. Lowfat Chocolate Milk ~140 calories
Apple + Low Fat Mozz. String Cheese ~130 calories
Progresso Heart Healthy Chicken Noodle Soup ~180 calories (1 can)
Chobani 2% Greek Yogurt ~150 calories
Egg on Whole Wheat Toast + Orange ~250 calories
Chipotle Burrito Bowl. Need I say more? But choose wisely!
2 Scrabled Eggs + Oatmeal
Green Smoothie (Yogurt + berries + spinach/kale)
Peanut Butter + Banana + Strawberries Sandwich + 8 oz Skim Milk (post long run)
16 oz. Lowfat Chocolate Milk + Banana 3 oz.
Salmon + 1/2 c. Quinoa+ Green Veggie
Spinach + 3 oz. Grilled Chicken + 1/2 cup Berries + 1 kiwi + 1/2 apple + 7 prunes + 1 oz. Goat Cheese + 1/8 cup pecans + 2 T Light Vinagerette (aka… a fully loaded salad)