Clean Fuel for Your Workout

3 Aug

Clean Fuel for Your Workout

Disclosure: This is a sponsored post. I was paid to represent the brands featured in the blog post and the associated TV segment.

We are less than 2 weeks away from the 38th running of the America’s Finest City Half Marathon. Over 8,000 runners are getting geared up to complete the scenic 13.1 mile course throughout San Diego.

If you’re training for the AFC half – or any distance athletic event – you need to fuel your workout and recovery properly. Here are a few of my tips for filling up with clean fuel:

Pre-Workout Routine with Carb & Protein

  • The key to fueling your pre-workout meals and snacks is to combine carbohydrate for fuel with a little protein for your endurance
  • I love combining a banana and LARABAR as a great pre workout snack. LARABARs are a convenient and simple fuel perfect for any lifestyle: they’re gluten-free, paleo, vegan, non-GMO, whole…you name it!
  • LARA fruit and nut bars come in 20 flavors, all of which have 9 ingredients or less. My personal favorite is the Peanut Butter Cookie flavor which has just 3 ingredients: dates, peanuts, and sea salt – that’s it
  • You can pick up LARABARS at most health-minded retailers, or from their online store at larabar.com.

larabar

Hydrating the Healthy Way

  • We can’t talk about summer running without mentioning hydration. I’m not a huge fan of straight water all the time, so I’m always on the lookout for tasty, healthier sports drinks
  • BODYARMOR is one of my current favorites – it’s a new, natural sports drink that has more potassium-packed electrolytes and vitamins than any other sports drink; plus it contains coconut water for an added kick
  • There’s no artificial ingredients in BODYARMOR, which makes it a great option for younger athletes who don’t need all of the extra sodium and artificial ingredients found in other sports drink
  • You can find BODYARMOR in 7 delicious flavors at local retailers or online at shop.drinkbodyarmor.com

 

BodyArmor-New-Flavors-300x236

DIY Recovery Smoothie

  • For recovery, timing is key. You want¬†to get your body refueled ASAP to help replenish vital nutrients and energy lost during your workout. A good goal is to aim to consume at least 300¬†calories within 30 minutes of completing your run
  • Another rule of thumb is to combine carbohydrate (for glycogen replenishment) with protein (for muscle repair) in a 4:1 ratio for your recovery snack
  • I love to make my own recovery smoothie – check out this easy recipe that fits the 300 calorie, 4:1 ratio

DIY Berry Banana Recovery Smoothie

Ingredients

  • 1 cup nonfat milk
  • 2 oz nonfat berry-flavored Greek yogurt
  • 1 cup ice cubes
  • 1 cup frozen berries
  • 1 frozen banana

Directions

  • Blend all ingredients in a food processor or blender until desired consistency

Nutrition Information

  • 290 calories
  • 60 grams carbohydrate
  • 15 grams protein
  • 1 g fat
  • 6.5 g dietary fiber
  • 135 mg sodium

For more information on clean fuel for your workout, check out my segment on San Diego Living today.

One Response to “Clean Fuel for Your Workout”

  1. Elizabeth Shaw August 3, 2015 at 6:56 pm #

    Great reminders Katie! I will be sure to share this with the HDH on the Move crew running in the marathon. Welcome back :) !

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