by Susan Lacke from Fit Bottomed Girls
What you eat before heading out the door to ride can make or break your workout. Starting a workout on an empty stomach can mean an express trip to Bonkville; eating too much can cause a mid-ride visit to –ahem – fertilize your neighbor’s rose garden.
So what’s a girl to do? Believe it or not, planning a pre-workout meal and snack isn’t as hard as many people would think. There are three key elements to consider when preparing sustenance before a sweat session:
If you have a time to eat a proper meal or snack before your workout, eat at least two hours beforehand, to allow your body to break down the food. In this meal, shoot for 400-600 calories.
Even if you’re pressed for time – say, you wake up minutes before an early-morning run – try to eat 100 to 200 calories (a gel packet, for example, or a few dates) with a healthy gulp of water 15-30 minutes before heading out the door, to top off your reserves.
By Caitlin Boyle of HealthyTippingPoint.com
During my last metric century, I ate an incredible amount of food: a few granola bars, juice, a handful of M&Ms, and as many donuts as I could cram in my mouth. I’d never seen an aid station offer glazed donuts before and snapped them up. All those simple carbohydrates provided me with the energy that I needed to cross the finish line, but by the end of the race, I felt rather depleted and yucky.
On one hand, fueling for endurance events is all about quantity – you need enough calories to sustain your activity. But to do your very best, you need quality, too. Donuts are delicious, but they’re not the most wholesome choice! And you’ll need to complement your food with a steady supply of fluids. If you’re exercising in hot weather or for longer than an hour, you may want to consider a drink with electrolytes (such as potassium, sodium, chloride, calcium, and magnesium), which will aid in hydration and muscle recovery.
Since that donut-laden ride, I’ve been seeking more natural fueling and hydration options. Whole, unprocessed foods are ideal, but the snacks also must be easy to carry and eat while on a bike.
Here are some of my favorite on-the-go selections for healthy, wholesome fuel and hydration: Continue reading
Food & fitness for your consideration // Fall is just around the corner, but salad season isn’t over yet
I’m sure that after I post this, we’ll find ourselves in another stretch of hot, humid days, but this last week has gotten me thinking of the leaves changing colors, the approaching Holidays, and slightly cold but still sunny days of Fall.
This morning on my ride to work, despite the high of 81, I was wearing layers and kinda wished I had gloves. It was chilly! You can tell that Fall is on the way with the crisp air and, unfortunately, shortening days. One good thing about the end of summer is the excess garden vegetables that somehow appear in bucketfuls when your co-workers get sick of making salsa and BLTs and end up with more produce than they can handle. Fresh midwest produce should never go to waste, so take advantage of the bounty with this delicious fresh mozzarella, tomato & basil recipe from the folks at Wisconsin Cheese: Continue reading
Food & fitness for your consideration // July means BBQ time baby!
Alright kids, who’s excited for the 4th of July? This Moxie lady!! Besides Christmas, which is an automatic winner in the Holiday game because of the family gathering aspect, the 4th of July takes a close second. Think about it: you get a day off to be low-key, hang out in the sun, wear some red-white-and-blue, and enjoy some fireworks just after the sun goes down. And since you have ALL DAY to enjoy yourself, I would recommend making your late afternoon barbeque a step above the rest with some Korean BBQ tacos and a refreshing Matcha Green Tea smoothie from Mrs. Regueiro’s Plate & Healthy Happy Life.
Korean Style BBQ Tacos