Pre-Run Snacks

The first one is the Cabot Legacy Virtual Race where I chose to run a 10K. It is to benefit Feeding America and is a virtual race {←click that link to read more} October 25th.

The second is the Jazz Half Marathon, November 1st, where I am hoping to run in 2 hours or less and raise money for children's cancer {feel free to donate}. {My first half marathon in February was 2:07}

And the third is the Big Easy Run Fest on the Sunday before Thanksgiving, and this one is for fun - no minding the time.

Needless to say, I am becoming super diligent about what I'm eating to properly fuel my body for all my training runs.

Nutrition is really important when it comes to performance, and there's a delicate balance between fueling your body, maximizing the nutrition you get from your food, and that "I just ran 5 miles so I can eat whatever I want" thought process...

Most recommendations for a pre-workout snack are to have more carbohydrates to give you easily accessible energy and some protein for sustainability.

Things like excessive fiber, fat, and spicy foods aren't recommended close to a workout because they can cause stomach issues that are less than desirable during your run/walk/workout of choice.

Recommendations are great and all, but they're just recommendations. And guidelines can be confusing if you're not a mathematician or don't have the time to calculate carb to protein ratios just for a pre-run snack.

So I did a little light research {i.e. Google search} for pre-workout snacks, and found lots of ideas. Many of them didn't make me feel all that great...

In fact, many were for processed foods that made me feel sad. I get that you want some simple carbohydrates, but there are so many great options that provide other nutritional benefits other than just empty carbs to fuel your workout. It almost feels like it's a missed opportunity to provide your body with high quality nutrition.

[Tweet "Five #wholefood #snack ideas for fueling your run that don't involve packaged or processed foods"]

How about replacing those sad items with fruits and veggies?

Bananas are great examples. They are higher in natural sugar than other fruit {like berries} and have less fiber. It may not be ideal for someone trying to lose weight to eat bananas all the time but if you are trying to fuel your 4 mile interval run in the next hour, a banana is the fruit for you.

Beets are another great choice! They also have more natural sugar than other veggies {like spinach} for quick energy. Plus, they have naturally occurring nitrates {the good kind} which can help increase blood flow and help improve high-intensity exercise tolerance {i.e. improved exercise performance}.

Basically, you can find high quality {read: lots of vitamins, minerals, antioxidants, etc.} simple carbohydrates in certain fruits and veggies. And in my humble opinion, those are your best bet*

Therefore, each one of these snacks includes a fruit or a vegetable. Even if you aren't planning to exercise, these are great snack choices because they will help keep your energy up {with the high quality carbohydrates} matched with some protein to keep your energy levels stabilized. Pair your snacks with some water to make sure you are properly hydrated and you should be good to go!

Beets + Goat cheese + Sunflower seeds

How much: 1 cup sliced beets, 1 oz. goat cheese, 1 tablespoon sunflower seeds

Nutrition: 169 calories, 10.2g fat (4.5g saturated), 15.2g carbohydrates, 3.9g fiber, 7.1g protein

Why? Beets have been shown to improve exercise performance {see above}. Goat cheese has protein and the sunflower seeds add a little crunch & flavor + a touch of extra protein

Banana + Peanut butter + Cinnamon

How much: 1/2 medium banana, 1 tablespoon peanut butter, dash of cinnamon

Nutrition: 158 calories, 8.2g fat (1.3g saturated), 16.7g carbohydrates, 2.7g fiber, 4.7g protein

Why? Bananas are lower in fiber {which can cause stomach upset during workouts} and have more natural sugar {to provide quick energy}. They also have potassium that works to balance electrolyte and fluid levels in the body. Cinnamon helps to control your blood sugar, and the peanut butter provides you some protein {about 4 grams per tablespoon}.

Celery sticks + Almond butter + Chocolate chips

How much: 6 stalks of celery, 4 teaspoons almond butter, 2 teaspoons semi-sweet chocolate chips

Nutrition: 176 calories, 14.8g fat (2.5g saturated), 10.4g carbohydrates, 2g fiber, 3.8g protein

Why? Celery is another veggie high in nitrate {like beets}, so they can boost your performance. Almond butter, like peanut butter, has the staying power of protein. And the chocolate chips make it fun. Feel free to omit the chocolate chips or substitute with dried fried like raisins or unsweetened cherries.

Cottage cheese + Tomatoes + Basil

How much: 1/3 cup cottage cheese, 1 cup sliced tomatoes, 1 tablespoon basil {or any herb} -- also delicious if you drizzle in a little balsamic vinegar

Nutrition: 111 calories, 2.4g fat (0.8g saturated), 12.8g carbohydrates, 3.1g fiber, 11.2g protein

Why? Cottage cheese is packed with protein and pairs well with tomatoes and basil for extra flavor. Tomatoes have tons of antioxidants and vitamins.

Grapes + Cheese

How much: 1 cup grapes {about 16 grapes}, 1 oz. cheese

Nutrition: 172 calories, 9.3g fat (6.1g saturated), 15.8g carbohydrates, 0.8g fiber, 7.6g protein

Why? Cheese offers a good amount of protein {roughly 7 grams} per ounce. Grapes are easy to eat, portable, and are packed with phytonutrients.

 

I tried to stick to around 150-200 calories, 10g or less of fat, at least 10g carbohydrates, 1-4 g fiber, and 5-15g protein, but these are just rough estimates

These have all been tested by me and my ultra-sensitive stomach. All were personally approved for this message 🙂

*Note: these should be eaten around one hour to 30 minutes before exercising to give your body time to digest.
However, everyone is different so be sure you try these out before you use on a race day. These are just recommendations that I found to give me the most bang for my nutrition buck.

Take note: I hold a very special place in my heart for every single fruit and vegetable. I enjoy all fruits and vegetables. They are all good for you and all have their own important position in a healthy diet. In pretty much any instance, a piece of fruit or vegetable is going to be the better option. My point of this post is to share some healthier options than your typical granola bar {packed with lots of added sugar}, graham crackers + honey {more added sugar and refined carbs}, and/or fig cookies {just say no}.

What is your favorite pre-run snack?

Meme