FUEL YOUR RUN

Gels, gummies and bars have a time and place, but these energizing edibles are chemical-free and easy to make yourself.  

BEFORE

Eating a combo of protein and carbs 60-90 minutes ahead of your run will give sustained energy.  Oatmeal (with soy or 1% milk) and nuts digests quickly. Bonus: Walnuts can reduce inflammation and endurance.

DURING

For training runs of 90+ minutes, simple sugars, like a banana and a packet of honey, break down fast for energy.  Experiment with timing to find your biggest payoff.

AFTER

Eat carbs and protein within 30 minutes of your run to replenish glycogen stores and speed recovery.  Baby carrots and hummus are an ideal snack.  Sip water, too!

4.4   AVERAGE NUMBER OF MILES WOMEN COVER WHEN THEY HIT THE ROAD FOR A RUNNING WORKOUT.

SOURCE:  SELF MAGAZINE 3/2016  pg. 86