Wednesday, July 8, 2015

Ways to Fuel Your Training

I'm by no means an expert on what is right or wrong for what to use to fuel for workouts and training but I thought I would share what works for me. You always hear about how food affects your performance and I believe that is true. In general I believe that if you eat pretty healthy for the most part you will feel good when you run. Not only do healthy meals help with performance but fueling correctly helps a lot as well.

Here are ways that I fuel for runs:


Before a run:
I like to hydrate with water or tea in the morning. For food, if it is a long training run I take a Chia Squeeze or a honey stinger waffle just so that I have something in my stomach and I don't get hungry and head out the door plus they both give a little bit of extra energy.
Sometimes if I have time for breakfast before I run, I eat either a bowl of cereal (Cheerios or Puffins) or I eat a Belvita Soft Baked Banana Bread then head out. If I am doing a half marathon race, I usually eat a bagel and supplement with a Chia Squeeze. I also sometimes take EnergyBits 10-15 min before the race to help with my energy.

During a run:
I drink Nuun. Love the stuff and love that they have a variety of flavors. If I am doing a longer run I take GU after about the 6 mile mark when I am doing a half marathon and another at mile 9 or 10.
After a run:
I like drinking chocolate milk, or sometimes I mix almond milk with some Healthy Scoop A and a little bit of chocolate protein powder. If I am running with friends and it takes a while for me to get home, I enjoy eating a Quest Protein bar. My favorite flavor is Chocolate Chip Cookie dough. So good!

Hydration is definitely key in performing well in your runs. Even more so now in the summer. You especially want to hydrate well before a race. I made the mistake in the spring of not hydrating enough and it really messed up my race. I was tired and fatigued a lot faster. A good rule is that you don't want to feel thirsty. If you feel thirsty you need to drink a lot more. During long runs I use the Simple Hydration water bottle for my runs usually over 6 miles and it is an awesome bottle that easily hooks to my Flipbelt. I put Nuun or water in the bottle and I am good to go.
Everyone is different so what works for me may not work for you. Do you have any helpful tips for fueling? What works for you?

19 comments:

  1. I have tried and like everything you've listed here. I have recently switched over to a drinks that not only have electrolytes but also sugar/carbs though for my long runs and half marathons. I take SunRype bars on long runs and for half marathons but sometimes I still grab a gel during the race if I feel the need. I like how most races give them out during the race. The Clif brand was given out at one of the last races I attended. I like the ones with caffeine! Thanks for sharing Sharon and have a great day!

    ReplyDelete
  2. This sounds a lot like what I do! The funny thing is that everyone is recommending the Simple Hydration water bottle for me to use, and I think after hearing so many great things about it I'm going to have to try it out!

    ReplyDelete
  3. I don't see how runners chew anything while they run...like a honey stinger waffle. I would get choked. I could do like you and eat it before a run. I typically eat a little yogurt before I head out on a early morning run just to put something in my stomach. In a half marathon, I take GU at mile 4.5 and 9.

    ReplyDelete
  4. Hailey @ Striding StrongJuly 8, 2015 at 5:53 PM

    These are great tips! I haven't taken anything during a half before, but I think I may change that for my next one and then I'll need to figure out what to take for a marathon. I tried a honest stinger gel once and couldn't get it down, so I'm not sure if it's the texture or what, but I'm willing to try again and haven't tried the GU brand, do you have a favorite flavor?:) I tried Nuun once too, I can't remember the flavor, but I wasn't a fan, but I've heard such great things that I think I just got a hold of the wrong flavor for me. I just bought cherry limeade and can't wait to try it! Quest Chocolate Chip bars are amazing!

    ReplyDelete
  5. Victoria CalderonJuly 8, 2015 at 6:37 PM

    Great tips! As my runs get longer and longer during my half marathon training, I need to play around with my nutrition and see what works!

    ReplyDelete
  6. Yes, it's great when the races give out gels! Sometimes since I already have one in my pocket, I grab one for the next race. :) I like the ones with caffeine too!

    ReplyDelete
  7. Definitely try out the Simple Hydration bottle! I have a discount code since I'm a member of their Run Team. Let me know if you want it. :)

    ReplyDelete
  8. Yeah, I agree. Seems it would be too much extra work and energy to eat a waffle on the run- to open up the package and then be careful to eat it while running.

    ReplyDelete
  9. Thanks Hailey!! I like the Tri berry flavor for GU. It is a matter of texture and can be hard for some to get down as well. As to Nuun, I like the watermelon and fruit punch. Love that Nuun has so many flavors! Hope cherry limeade works for you!

    ReplyDelete
  10. Thanks Victoria!! Hope you find what works for you!

    ReplyDelete
  11. I love Honey Stingers Fruits chews during runs because I cannot keep gels down.

    ReplyDelete
  12. I was so surprised how much I enjoyed the chocolate milk they gave out at the RnR half at Nashville, I am now a big believer!

    ReplyDelete
  13. I really enjoy Zico Coconut Chocolate Water following a long run. So glad the blogging world introduced me to Honey Stingers (everything) - soo good. I haven't tried Mamma Chia yet, will need to pick one up to see how I like it :) Fun to experiment during training runs.

    ReplyDelete
  14. That's great! I have yet to try their fruit chews.

    ReplyDelete
  15. I am always hungry in the morning so I need to eat a real breakfast w coffee of course and then wait to digest before heading out on a run.

    ReplyDelete
  16. Yes, chocolate milk is awesome after a race! Glad you are a believer now! :)

    ReplyDelete
  17. Yes, love the blogging world because it has introduced me to so many new things!! :)

    ReplyDelete
  18. Oh yes, sometimes I drink coffee too, especially if I really need a wake up!

    ReplyDelete
  19. Yes, I've gotten used to the waffles this last week. Love the chocolate and strawberry flavors!

    ReplyDelete