Summer Eating Guide for Runners
- Andrea Cozzarelli
- Jul 9, 2017
- 3 min read
No matter what time of year it is, fueling is an important consideration for all runners. Whether you are training for a 5k or a marathon, what you eat and when is an essential part of training. Now that its summer time most of us are pulling out the grill, hitting the beach, or hoping from cook out to cook out. No matter what your summertime plans are we have some tips to keep you on track!
One of the best parts of summertime is the variety of fresh fruits and vegetables available at your local grocery store. Many of these fruits and vegetables you can find year round but often they have been imported or modified to enable them to grow in conditions that aren't the most suitable. The summer however is peak season for many items to grow so the flavor is amplified and extra nutritious. Plus, when the weather is hot, raw or cold foods become much more appealing allowing you get more or different nutrients from the foods you eat. For example, you absorb different nutrients from spinach when it is raw than when it is cooked. Eating seasonally and including more raw foods during the summer months will help to up the variety of nutrients you are getting, save you money, and be much more satisfying! Read this link on eating seasonally and the benefits: http://lifehacker.com/why-eating-seasonally-and-locally-is-better-for-you-an-1563025065 Also check out this Runners World article for healthy no cook recipes: http://www.runnersworld.com/recipes/5-no-cook-recipes-for-summer
If you are heading to the beach pack plenty of water and healthy snacks! One such healthy snack that is not only super tasty but great when you're sitting beach side is watermelon. Being about 92% water it is super hydrating which is essential if you don't want to sacrifice your training while on vacation. Plus keeping hydrated will help protect your skin. Also pack things like salted mixed nuts. The salt will help you retain fluids and nuts are a healthy fat to sustain you for longer. For more healthy beach snacks check this link: https://www.thedailymeal.com/7-healthy-snacks-pack-beach-day
If your summer is jam packed with cook-outs then your best best is to be prepared. The occasional burger is just fine but when they come jam packed with cheese & bacon and are paired with lays potato chips, a rich potato salad, and a slice of cookie cake, it can add up. If you aren't sure what options will be at your next cook out volunteer to bring a healthy side dish, and perhaps angel food cake with fresh strawberries for a lighter dessert. This way you can eat your burger and know that you will have healthy sides to keep from over doing it! For some grilling tips check this link: http://www.runnersworld.com/fridge-wisdom/how-to-grill-up-a-healthy-burger
For post workout on a hot summer day try packing a cold bottle of BiPro protein water and a banana. BiPro protein water is refreshing after a hard run and packs 20g of protein, perfect for recovery. A banana is a good carb source for replacing glycogen stores and has an added boost of potassium, an electrolyte commonly lost through sweat. Also pack a bottle of water with some type of electrolyte replacement added to it. Something like Nuun or UCAN hydration are great options. If you are a salty sweater try, The Right Stuff.
Each day this week we will share a new healthy recipe specifically designed for runners! Runners need the right balance of carbs, fats, and proteins so this week will be focused on just that, recipes that will keep you on track for your fall goal race!
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