While out for a run earlier this afternoon a fellow runner and I were discussing different race fuel. It seems every running and sporting goods store has a gel, goo, chomp, or juice in every flavor under the sun. Undoubtedly sports supplements are effective and aid endurance athletes in achieving maximum performance.
Also true is the number of "clean eating" athletes that eat foods as close to their natural state as possible. Clean eaters focus on fruits, vegetables, whole grains, lean proteins, and healthy fats. It can be challenging enough finding foods for breakfast, lunch, and dinner...even more challenging is finding pre workout, post workout, and endurance race fuel. Below are some ideas on how to stick to a clean eating diet while properly fueling for your race, workout, or endurance event.
Pre Exercise 3:1 carbs to protein
Smoothie with Protein Powder
Bread, English Muffin, or Rice Cake with Peanut Butter
Quinoa with Milk and Berries
Fruit and yogurt
Banana with Almond Butter
During Exercise 30-60g carbs/hour
1/4 cup Dried Dates
1/2 Plain Bagel
Low Fat Crackers
Medium Banana
1/4 cup Raisins
4oz Dried Sweet Potato
2oz Dried Mango
Handful Pretzels
Post Exercise 4:1 carbs to protein
Oatmeal with Walnuts and Fruit
Brown Rice and Eggs
Turkey Wrap
Quinoa and Vegetables
Greek Yogurt and Berries
Protein Shake with Banana
Whole Grain Bread with Hummus
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