My date with destiny is here. Old ghost ultra tomorrow, 85km and lots of verts in the wilderness of the west coast of new Zealand. Nervous, but can't wait!!!
3 1629 hours ago
Throwing it back to my very first half marathon in 2016. Before I ran this race, I was 30 and I had never run more than 3 miles at a time. The task of running 13.1 was absolutely daunting, but for whatever reason I saw it as a bucket list “must”. Through my 2 months of training, I grew to have a love/hate relationship with running, mostly because I’m honestly not that great at it no matter how I try, and the other half of me loves the way my body and mind feel after being cleared of everything on a good, long run. What I learned is the meaning of that infamous term “it’s a marathon, not a sprint”.
Things that are worth it, take time and work. If that wasn’t the case, everyone would be running the race along side you. But the really amazing thing is that life gives us the chance to differentiate. To work really really hard to get to the point that we can do the things that not just anyone can do. So if you’re working toward something, keep going! Take the baby steps! And one day you’ll be at the finish line wondering how the heck you did it but proud as hell that you did. 😊💪🏼❤️ #halfmarathon#halfmarathonrunner#halfmarathonfinisher#runningmotivation#runner#girlswhorun#motivation#fitness#fitnessmotivation#fitgirls#nutritioncoach#runningnutrition#foodthatfuels#tbt#throwbackthursday#instainspo#instainspiration#dothethingsyoulove#dietitianapproved
6 5112 hours ago
Are you hydrated?
Water is the body’s most important nutrient. Make sure you are drinking water consistently! Don’t just load up the day before your long run or race!
But did you know that it’s also possible to drink TOO MUCH water?
Too much water can cause your electrolytes to get out of wack, (sweating a lot can also be a cause) which is why electrolyte imbalances are common among runners.
The 5 most common electrolytes
Help with muscle contractions and nerve signaling; stabalize blood pressure levels; maintain fluid balance, proper heart rhythms and contractions; and help with bone growth/strength, etc.
I’m a HUGE water drinker – I love water! No flavoring, no bubbles, just PLAIN water out of the faucet – especially well water! But, when I was training for my first marathon, I was CONSTANTLY thirsty. So I did what I knew best – I drank more water. Little did I know, I was drinking TOO MUCH water and flushing my electrolytes.
I needed to fix the problem – I didn’t want to feel thirsty all the time – I like to be in tune with my body. BUT I also wasn’t going to drink Gatorade/Powerade because of the unnecessary calories, additional chemicals, sugars, food coloring, and CRAP! AND a lot of sports drinks are HYPERtonic, meaning they are more concentrated than your blood so it may absorb slowly or even dehydrate you.
💥 My GO-TO is HYDRATE!
It's plant-based, all natural, no artificial colors, flavors, sweeteners or preservatives. It’s HYPOtonic, meaning it is less concentrated and therefore will absorb faster into your blood stream, ushering its electrolyte content and aiding the body’s fluid balance. AND, not only does it have the 5 most common electrolytes in it, but it also has Quercetin - an anti-histamine, antioxidant, anti-inflammatory, a great pain killer, and is beneficial for skin conditions!
I drink it every morning during my workout, and I drink it in the afternoons when I feel dehydrated since I run so much!
Let me know if you want to stop drinking the CRAP and start drinking the GOOD! Your body does so much for you - return the favor!
Grateful I am for following my heart in yoga and now being able to share this healing practice with others. 💕
I just knew it was “good for me”.
Although in the beginning it was at times frustratingly too “slow” and the thought of savasana (resting pose) gave me anxiety and feelings of guilt, I was still drawn back.
What I realize now is it was helping me to reconnect. To redevelop an intimate relationship with my body. To stop ignoring my body, to sense it’s communication, to trust it and honor it. I am able to see through the noise and with clarity know what best serves me.
For me “advanced yoga” is practicing in a way that best serves you in that moment. Some days it’s an arm balance or handstand, others it’s coming down and resting in child’s pose. What we practice on the mat we can take out into our lives.
This pic was taken earlier this month at a running camp with @runningintheburbs where I took them through a yoga and meditation practice followed by a nutrition workshop on “Nutrition for Optimal Health and Running Performance”. It was such a great day and I know the runners got a lot out of it!
Just seeing this picture brings so much joy. I am exactly where I am meant to be. ❤️
Thanks @pauljohnstone_photography for capturing this moment 💕😊
Hi running friends!👋I've had the pleasure of working with @runcoachcarl for years so when he asked me to guest post for his blog, I was jacked! .
We get into the truth about carb loading, eating late, diets, and fiber! Check out the top running nutrition myths dispelled in the profile link (👆) and if you are looking for a training plan or group workout in Atlanta, I definitely recommend checking him out!🙌🏼😊
I get a lot of emails with nutrition questions and a lot of requests to provide nutrition advice. There’s just one problem — I have no training in nutrition! So, I turned to a professional.
I asked @morgan.theyogidietitian, MS, RDN, E-RYT to help dispel some of the classic misunderstandings that she hears from runners over and over again. I think she did a great job covering a broad range of running-related topics while still going into good details on the topics.
Click the link in my bio to get her thoughts!
Should I take beetroot juice to improve my running?
I’ve been asked this question a number of times by patients so here’s what the science says!
How does it work?
Consuming beetroot juice increases our plasma concentration of nitrate and nitrite. These then increase our nitric oxide production which increases tissue blood flow (thus bringing more oxygen to our muscles). What does the research say?
A double-blind, randomized crossover study found that consuming beetroot juice for 3 days resulted in an improved VO2 max and Vpeak in recreational runners. However in another double-blinded randomized study conducted on elite runners, when supplemented with beetroot juice for 15 days, no change in VO2 max was noted however it did show to slightly improve the time to exhaustion.
What is it not good for?
However, beetroot juice has not been shown to reduce inflammation, muscle damage or soreness.
The takeaway message:
Incorporating beets and beetroot juice into your diet as a food (not a supplement) on a regular basis (not every day!) may cause some slight improvements in your running if you are a recreational runner. Beets are also a great food for supporting our liver detoxification and they are a source of many vitamins and minerals!
Caution: in individuals with kidney disease, consuming large amounts of beets may worsen kidney disease.
1. Effects of chronic beetroot juice supplementation on maximum oxygen uptake, velocity associated with maximum oxygen uptake, and peak velocity in recreational runners: a double-blinded, randomized and crossover study. Talitha F. de Castro, Francisco de Assis Manoel, Diogo H. Figueiredo, Diego H. Figueiredo, Fabiana Andrade Machado
2. Minimal muscle damage after a marathon and no influence of beetroot juice on inflammation and recovery. Physiologie appliquee, nutrition ET metabolisme [applied physiology, nutrition, and metabolism], 2017, 42(3), 263‐270 | added to CENTRAL: 31 May 2017 | 2017 Issue 5; DOI: . Clifford T, Allerton DM, Brown MA, Harper L, Horsburgh S, Keane KM, Stevenson EJ, Howatson
🍔You are what you eat🍟I’ve never felt the effects of this more than I am now. Running in excess of 45-50 miles a week has meant that I have needed to up my calorie intake. At first I did this with extra cake, ice cream and more processed food than I usually would consume. The theory was I could treat myself as I was running it off ❌ Wrong! The effects, unsurprisingly, were lethargy and a constant feeling of hunger. Since making healthier choices (increasing portion sizes on my main meals and introducing healthy snacks twice a day - such as banana with coconut yoghurt on or chia seed bars) my energy levels have peaked!! So watching the kids eat McDonalds while I had a cup of tea didn’t feel like torture today. I enjoyed my tea and enjoyed my egg, cheese and spinach wrap at home even more!!.
2 622 days ago
A little bit of rain doesn't stop us from enjoying an afternoon green tea and fruit scone sitting outside.
Happy it's warm enough to be outdoors so much this half term.
Green tea is often what I switch to after lunch. Luckily for me coffee doesn't affect my sleep at all, but it can impact my mood, making me feel a bit too jittery and not relaxed enough. Green tea gives a gentle caffeine hit along with a sense of calm.
What's your hot drink of choice on a Winter/Spring afternoon?
#tiptuesday in time for the impending ❄️ 🌧 🥶- how you recover from a workout determines how well you start the next one, and we can’t think of a tastier way to top off a day of training than with this line of all-natural products from @untappedmaple which have already been a hit since we brought it in last month. The single-serving gels are selling like hot cakes- and speaking of hot cakes- use the gels as syrup on your post-run nutrition or snag one of the waffles to keep stashed in your glove compartment for snacking on-the-go. We couldn’t help but love THIS idea straight from the folks at @untappedmaple - heat a cup of Lemon Tea or Ginger Mapleaid at the end of a chilly workout for a sweet treat that’s good for your muscles and your mind 😊 As @runnersworldmag’s 2018 Product of the Year award winner, we are pretty sure you can’t go wrong with any of these products for optimizing recovery or finding a unique gift for the runner in your life who has everything... and is sweet as syrup 😁 #teamrunabout#untappedmaple#runnersworld#runningnutrition
0 212 days ago
BREAKING: We now have the Campfire S’mores energy gel from @guenergylabs and we can’t get enough! Even one of our dedicated “chew only” runners decided to make the switch because the flavor is FIRE! 🔥It taste just like the inside of a S’mores Pop-Tart 😋 Stop on in and give it a go and don’t forget, all nutrition is buy 9 get 1 free! 🙌🏻 #jackrabbitnewport#campfiresmoresgu#guenergygel#runningnutrition
I have always struggled with nutrition whilst tackling longer runs. I have tried the tablets (absolutely kill my stomach and the 💨) and the gels.
So after seeing all the positive posts regarding #tailwindnutrition. I thought I would give it a go and I am all in. Great subtle taste and no stomach problems.
I used them for last 45 mins of today's run (on the uphill section) and they really helped me find my running legs.
If u haven't found yr solution to fuelling during racing, then give it a go. 💪💪💪💪💪👍👍👍👍
1:52:53 - I have a love hate relationship with this course. I love the swag and running through the city, but I hate the hills! Done with road racing for a few months and moving on to some trail running🌲 🌳 🏃🏽♀️
Just picked up a copy of this book! My boyfriend and I are looking forward to trying these recipes and cleaning up our diets as we start to ramp up our training and workouts for the upcoming race season. I really like that there are a variety of vegan, vegetarian, and meat based recipes, as well as some delicious treats that appeal to both of us.
Life can be busy with everyday responsibilities, shift work, long work hours, workouts, and then finding the time to prepare and eat nutritious clean meals. -
When I don’t eat well, my running and cycling workouts don’t go as well. I’m slower, tired, and have less energy. -
We are excited to start fueling our bodies better and improving our training with some good nutrition! 🍎
I’m interested to hear from other runners and cyclists. How do you maintain good nutrition with busy lives and training schedules?
Usually I'm an early bird. Awake at 6am, straight out of bed for bit of yoga and stretches, before getting on with the day 🤸
Today is different. It is the first day of half term holidays. Annoying cough woke my daughter at 2am and it took me a while to get back to sleep after sorting her out.
So I feel tired 💤
We've just had a lovely fun chat about what she learned yesterday at school. They were measuring their pulse before and after exercise. And learning about how the heart works 🤓
Lesson on food groups doesn't sound like it quite hit the mark. She says the most memorable part was discussing whether one particular picture was of carrots or sweet potato chips 🙉 At least they know sweet potatoes exist!
I have a lot to teach her 👩🏫 Not now though. Now is all about resting, reading and coffee ☕
How do you start your day?
The cookbooks I have been going through lately! (bottom right is mine, bought it after getting it from the library, rest are library loans). 📚 I used to look around the other girls in my heat/race and sometimes think "oh god, I'm the biggest girl here" 😫 trying to lose a little weight meant eating less, and pretty much never worked. 🤦🏻♀️ This year I'm trying to switch to instead cooking real, nutritious, SATISFYING foods for myself and follow my hunger signals. I don't care if I lose weight, gain weight, or stay the same. I want to be healthy while I train for a half marathon in May!! 🏃🏻♀️ This week from Run Fast Eat Slow I made the Immune Boost Smoothie 🥒, Can't Beet this Smoothie 🍒, Wild Rice Salad (amazing 11/10 super delicious) 🥗, Omega Sardine Salad 🐟, Flu Fighter Chicken Stew 🐓, and from Run Fast Cook Fast Eat Slow I made the Chocolate Peanut Butter Cups 🍫!! Body image can be hard with running and I really respect @shalaneflanagan and @elysekopecky for sending a healthy, positive message in their cookbooks. Ok... that's enough of the emoji overload in this post!!! Do yourself a favor and make wild rice salad you will not be sorry!!! #runfasteatslow#runningnutrition#run4prsathlete#runnersofinstagram#runnersbody#running#strongnotskinny#cooking
When this photo was taken I was still fine tuning my diet and routines to help my body feel its best. In 2017 I was very sick, and ended the year with severe #adrenalfatigue and an episode of #chronichives, #hashimotosthyroidotos, #acne everywhere, #chronicfatigue and so many other issues. I’ve been through the US medical system many times and decided that if I would have to take a bunch of pills and get no cure, I’d take it on myself to fix things. I learned everything I could about how to heal a body, how to nourish it and how to make it stronger through what goes in it, on it, and what happens to it every day. Nutrition was key- I took a course in holistic nutrition and learned everything I could about plants and their medicinal properties through reading and videos and talking to others who had experienced #plantbasedhealing as well. Now, I want to share this with you! A runners diet should NOT consist of tons of processed carbs, beer, sugar, and bananas! On this page, I’ll be sharing and teaching exactly what superfoods runners actually need to support optimal performance and healing of some of those nagging issues (chronic inflammation, acne that won’t quit, stomach upset, etc) follow along and tag your meals with #superfoodsrunner ♥️ let’s be better runners together
I’ve had a few requests to share my paella recipe after posting our paella party in BCN on my story 🇪🇸⠀
Paella is a great group dish (and perfect carb loading). I made it for eleven people and it fed us for two days 🥘⠀
50-75g arborio rice per person (depending on portion size) ⠀
Diced Chicken breast (approx 1/2 breast per person) ⠀
Chorizo (1 ‘ring’ for a group of 10) ⠀
Red peppers ⠀
Onion (1-2 for a group of 10) ⠀
Herbs/spices (approx amounts for 10):⠀
2 tsp Paprika ⠀
2 tsp Turmeric ⠀
2 tsp Parsley ⠀
4 cloves Garlic ⠀
Chilli flakes (optional) ⠀
2 tbsp Lemon juice ⠀
Chicken stock (approx 2 litres but check your rice packet) ⠀
Sweat the onions in a pan with a little oil. Once browning, add the chorizo and let it cook for a few minutes until the oils coat the onion. ⠀
Add the chicken and cook thoroughly until it’s all white. ⠀
Add the risotto rice and mix until all the rice is coated with the oils from the pan. ⠀
Add 1/4 chicken stock and simmer. ⠀
Add the herbs and spices. ⠀
Keeping adding stock as the rice absorbs, every few minutes. ⠀
After around 10 minutes add the mushrooms.⠀
Keeping cooking, mixing and adding the water until the paella reaches a thick, sticky consistency. This will probably take around 25-30 minutes. ⠀
If your paella starts to stick, add more stock (or boiling water) and let it absorb⠀
Add the peas 5 minutes before the end.⠀
Squeeze in lemon juice and serve.
4 1021:32 PM Feb 15, 2019
I'm the car not the driver!
I am here to tell anyone this when they start working with me!
Basically putting it in, this phrase always helps!
Does this mean when I take on clients I have some form a magic pill for people to run like mo farah and look as jacked as a Calvin klein model?
Not in the slightest!
I coach clients on the easiest way possible to change their diet to create habits which fit!
If clients are not wanting to create a little bit of effort each day to get results, then it doesn’t matter what coach you go with, you will always fail.
People want that end result but don’t realise what it takes to get there!
Tired stressful days?
Haven’t got time today?
Can’t be bothered?
You have to still turn up!
Speaking to a client the other day about how he has lost just over 12lb whilst being with me and ran his fastest ever half marathon!
He has a full time job which requires working away and also family commitments!
Does this mean he threw in the towel when things got tough! No!
He still held himself accountable and put in a small amount of effort each day.
Things where made easy for his lifestyle with the correct coaching, he was still able to fit in everything he needed to do and the results had shown.
90 days £98 per month spent = 12lb weight loss and Half marathon PB, not to mention the mental side to how you feel?
Worth the money spent for him? What do think?
Click my bio @dan_fresh_lifestyle_fitness
...soul food. My favourite snack before going to workout or a run is medjool dates with roasted macadamia nuts. The first picture was taken in Switzerland, the second one in Cambodia. Don't ask the difference in price. Here in Cambodia dates and nuts are so expensive that you could think they were made out of gold. 🙈 #medjooldates#macadamianuts#fuelup#preworkoutsnack#runningnutrition#histamineintolerance ...Seelenfutter. Mein Lieblingssnack vor einem Lauftraining oder einem Krafttraining sind Medjool Datteln mit gerösteten Macadamiakernen. Das erste Bild wurde noch in der Schweiz aufgenommen, das zweite in Kambodscha. Fragt nicht nach dem Preisunterschied. Hier in Kambodscha sind Datteln und Nüsse so teuer als ob sie aus Gold wären. 🙈 #medjooldatteln#macadamiakerne#energietanken#sporternährung#histaminintoleranz#seelenfutter
Was esst ihr, um Energie zu tanken vor einer sportlichen Aktivität?
What do you eat to gain energy before you start your workout or training session?
6 tempo miles, threshold and intervals all in 1 haha. 1 mi warm up, 1 mi intervals, 1 mi threshold trying to hold 8:30 pace, 3 miles at tempo 9:30ish pace. I always get nervous for my tempo runs because it is a shame and stressful when something ruins a quality run and I really want a quality workout and not just a run. Sometimes it is the wind, GI distress, lack of fuel, stiffness, etc that can mess up a quality run. I am glad today went well and it was my first time trying the Maurten 100 energy gel. I think it made me feel weird ingesting it before the run and I was worried I was allergic because I felt so odd. I think it just gave a burst of energy. I felt strong and energetic my whole run and not weird. I read they don't get absorbed by the stomach lining so your body absorbs it faster and turns it into energy. So far so good! #maurten#maurten100#maurtenenergygel#runningnutrition#temporun#threshold#endurancetraining#distancerunner
8 14510:52 PM Feb 12, 2019
Thank you to @maurten_official for sending me a sample pack of their energy gels and drinks👍🏼 really looking forward to trying these out!
🙈Just another smoothie bowl pic 🤷🏼♀️ #sorrynotsorry •
🏃🏼♀️Correct me if I’m wrong, but after a run in the summer heat an icy cold fruity loaded smoothie bowl is just the bees knees! 🐝 •
R E C I P E ⭐️
I tracked what I added to share this with you all. With smoothie bowls anything goes! The main thing is the consistency! Thick consistency is better than a thin smoothie soup, unless you like it like that 🤷🏼♀️
⭐️20g avocado 🥑 ⭐️25g protein powder (I currently have @cleanpaleoco in the pantry)
⭐️50g frozen blueberries ⭐️50g frozen banana 🍌 ⭐️60g frozen pineapple 🍍 ⭐️1 Tbsp. Cocoa or cacao powder
⭐️50g general berry smoothie mix
⭐️75mL your choice of milk 🥛 ⭐️4-6 Tbsp. Water whilst blending to get desired consistency. •
🍌Toppings....the fun part! 🤓 Add whatever floats your boat 🚤 On this specific recipe I added 1/2 banana, 1 Tbsp. Chia seeds, some goji berries, and some linseeds. Also added some shredded coconut but forgot to add before I took the snap 🤦🏼♀️ You can get as inventive as you want, with summer being in full swing there is endless fresh, delicious fruit you could add!🥥🍍🥭🍑🍒🍉🍇🍓🍐
🥥This bowl has a nice balance of healthy fat, protein, and is quite high in carbohydrates. Carbohydrates aren’t the devil 👹They are essential and incredibly nutrient-dense, as evidenced by this delicious, fibre-rich, nutrient loaded feast 😋
Just kidding, let’s talk #food: studies show that you should aim for the ratio of carbs:protein to be between 3-4:1. To calculate your carbs, multiply 0.5-0.7 (carbs per pound) times your weight. For protein, multiply .14-.23 times your weight. So for me at 150lbs, my ideal post-run meal(s) will be 75g of carbs with 30g of protein. A little less than a 3:1 ratio but those numbers are clean so we’re going with it
I don’t track or measure anything, but I wanted to give the trackers out there some computing to do! I don’t like that many carbs in one sitting, and I don’t like eating more than 20-25g of protein in one meal, so this ratio can (and probably should) be split up a bit in the hours post-run
And don’t fear fat! I love whole food replenishment because then you get all your macros and micros in synergy the way nature intended — and plus you need fat to transport your fat-soluble vitamins (ADE&K)
I find eggs, avocado, sardines, whole oats, bone broth, collagen, berries, veggies, potatoes, beets, greens, nuts and seeds to be the best for post-run. And then of course I have my little powerhouse upgrades I throw on every meal 🤫. #Carbs to replenish your muscle glycogen, #protein to rebuild muscle breakdown, and #fats for transport, flavor, and protection
Also, as I was researching there’s a lot of good evidence for tart cherry juice. The review says it may not be beneficial for the build stages of training but, “for an athlete who has already peaked in training and looking to improve recovery and faster return to competition, TC may be beneficial.” It’s all about the #polyphenols reducing immune and #inflammatory stress! Great tool to have surrounding endurance challenges. 8oz of juice twice a day or 480mg powdered tart cherries is what was studied. I’d start on the lower end if you’re new to it, always!
Hope this helps in everyone’s training! Peak season is only a few months away 🥳Thanks for the question @ibkacie!
My date with destiny is here. Old ghost ultra tomorrow, 85km and lots of verts in the wilderness of the west coast of new Zealand. Nervous, but can't wait!!!
3 1629 hours ago
Last run of 2017 is in the books and it sure was a good one! 👊🏻❤️💥 16 miles total - 6 easy miles, 14 x 1:30 at threshold effort with 1:30 easy running recoveries, 2 easy miles, 3 miles at marathon pace! Woo! 🙌🏻 This was a hard, awesome workout that really taught me to be in the moment. I was so grateful to be able to do it and to feel so strong.
For fuel on this run, I had 1 scoop of @genucan mixed with water about 30 minutes beforehand, sipped on @nuunhydration during and took one @muirenergy Pineapple Kale (fast energy) gel at mile 11. This worked great for me today!
A little note on fuel: I really think it is important that we practice healthy habits with fueling our bodies on the run and during our training, especially for longer runs and workouts. The old me did a lot of regularly fasted running and while it may have been in the moment fine and I was running super fast (for me) then, I paid for it later with adrenal health issues and pretty major GI distress. Now that I know better, I am doing better, and it is amazing to me what a difference it makes not only in my running but in my overall health and wellness. There is a time and a place and a strategy for fasted workouts and long runs - but it should not be a habit or a regular thing for overall health OR performance!
This week I ran my highest mileage week all year at 56 miles! I am feeling strong and very, very grateful - and SO excited for what 2018 has in store!! Happy last Saturday of 2017 everyone! I hope you all are celebrating the good things that you experienced and achieved in the last year, and are looking forward to the new year ahead!!!
Today’s run was hard. They can’t all be great! After running for 5+ years, I’ve learned and accepted that this is normal. You’re going to have bad runs. Sometimes bad weeks. It happens even when you’re doing everything right! I used to get frustrated with this, but now I know it’s normal and the bad runs are the best for building mental toughness 💪🏻
Something to add to those who might want a tip about training for events - it’s always smart to keep track of the factors that might contribute to feeling good or bad on your runs. Training is a good time to experiment with recovery techniques, fueling, gear, nutrition, etc. For example, I KNOW why today was hard. I’ve been in a calorie deficit this week (on purpose), so I don’t have as much fuel in the tank as I did last week. Also, I haven’t given myself an easy week in a while because of the half marathon that I ran a few weeks ago. Next week, I’m planning to take that easy week. Right now, building my mileage has been more of a priority.. and it has taken its toll on my performance.
If you are really committed or can’t figure out why you are feeling bad on your runs - keep a journal. I need to be better at this, because it’s a lot easier to identify those factors that work and don’t work for you if you’re tracking everything!
19 9394:01 PM Aug 16, 2018
I have never been naturally thin. Running has a special place in my heart because it has helped me to live a healthier lifestyle. HOWEVER.... Nutrition has been the key to managing my weight. .
Now that my training cycle is coming to an end, I’m realizing that I probably can’t be inhaling burgers and fries like I have been over the past couple of months 🙈. I really need to clean up the way I eat again. I’ve got some ideas in the works, but in the spirit of being more transparent with the nutrition side of things, I want to host an Instagram Live to talk about it, answer questions, and introduce a “nutrition challenge” for myself and for anyone else who wants to join in with me! .
So what questions do you have about nutrition? Running? Weight-loss? Post-baby fitness? My own experience? Let me know and let’s talk about it!👇🏼
As runner, taking care of my nutrition is one the key factors to achieve my goals, recover smoother, perform better, and stay injury-free.
For any endurance athletes, it’s all about carbs!! More than 60 % of our nutrition is based on carbs, they are used to replenish our energy stores and used during the endurance event. I will talk about it in details in the future posts.
Today, I’m going to talk about PROTEIN, I have heard so many times: ‘ I don’t care about protein intake, I don’t want to get bigger’ or ‘Protein shakes will make bulky’ ….
First thing, Endurance athletes have increased protein needs compared to other athletes, YESS ! and Not even concurrent strength training will make you bulky.
How come?! .. So, Protein helps to repair muscles used as a recovery support. This is why it’s very important for runners to have the right protein intake (0.6-1g/pound of bodyweight), it’s a must for a smooth recovery and that will make you ready for your next run.
My recommendation: Choose complete protein that have all essential aminos acids, I try to have more than 80% of my intake through food : Chicken, meat, eggs, fish.
The rest through Whey Protein as it’s an easy and convenient way to have protein before/after the workout or anytime during the day. I personally use @optimumnutritionarabia Gold Standard Whey and I’m really satisfied with it, it’s the world’s most trusted sports nutrition brand and it delivers all what I need for a smoother recovery.
If you have any questions, please don’t hesitate 👇👇👇
64 219512:31 PM Jan 31, 2019
Yep, thats me holding up a @spring_energy#canaberry . I helped develop this flavor with #springenergy and am very happy with how it turned out! Spring energy uses natural, whole food ingredients like rice and strawberries that taste great and work great with my body. Enter code “sage” for a discount off your order at MySpring energy [dot] com . Website link in bio! #canaberry#carbup#vegan#runningnutrition