Nutrition Nut on the Run: Fuelling Up for a Heavy Running Schedule
Life can get pretty hectic, and it’s easy to let our health fall by the wayside when we’re constantly on the go. But as a self-proclaimed nutrition nut on the run, I’m here to tell you that it is possible to maintain a healthy lifestyle no matter how busy you are. With a little bit of planning and a whole lot of determination, you can fuel up with the nutrients you need to keep up with even the busiest of schedules!
Here’s a guide for all you nutrition nuts on the run who are also fuelling a heavy running schedule 🏃🏃♂️🏃♀️
The Ultimate Guide to Fuelling Your Heavy Running Schedule
As a nutrition nut on the run, I know firsthand how challenging it can be to keep up with a heavy running schedule. Between the early mornings, the long miles, and the constant hunger pangs, it can feel like you’re always on the brink of bonking. But fear not, my fellow runners! With a little bit of planning and some smart choices, you can fuel your body with the nutrients it needs to crush your next run – without sacrificing your sense of humour.
Make a Plan and Stick to It
When you’re constantly on the go, it’s easy to fall into the trap of grabbing whatever food is most convenient – even if it’s not the healthiest option. But by taking just a few minutes to plan your meals and snacks for the day, you can make sure you’re getting the nutrients you need to keep your energy levels up.
The Importance of Fuelling Properly for a Heavy Running Schedule
As any seasoned runner knows, fuelling properly is key to performing your best on race day. But what exactly does “fuelling properly” mean? Simply put, it means making sure your body has the energy it needs to keep up with the demands of a heavy running schedule. This means eating a balanced diet of carbohydrates, protein, and healthy fats, as well as staying hydrated and getting enough rest.
Carbs are Your Friend (Yes, Really)
As a nutrition nut on the run, I know that carbs can be a controversial topic. Some people swear by a low-carb diet, (we have information about low carb diets on the website) while others believe that carbs are the key to athletic success. But when it comes to fuelling a heavy running schedule, there’s no denying that carbs are your friend.
Carbohydrates are your body’s primary source of energy, and they’re crucial for powering through those long training runs. But not all carbs are created equal – opt for complex carbohydrates like whole grains, sweet potatoes, and quinoa, rather than simple carbs like sugary snacks and refined grains.
Protein is Important, Too
While carbs are key for energy, protein is crucial for recovery and repair. When you’re running long distances on a regular basis, your muscles take a beating – and they need protein to repair themselves and grow stronger.
But that doesn’t mean you need to chug protein shakes and eat nothing but chicken breast. There are plenty of delicious, protein-packed foods that can help you recover after a tough workout, like Greek yogurt, nuts and seeds, and even tofu.
Hydration, Hydration, Hydration
When you’re constantly sweating and exerting yourself, it’s crucial to stay hydrated. Dehydration can lead to fatigue, cramps, and even heat stroke – none of which are fun to deal with on a long run.
Make sure to drink plenty of water throughout the day, and consider adding an electrolyte drink or sports drink to your routine for longer runs. And don’t forget to listen to your body – if you’re thirsty, drink up!
Pack Your Own Snacks – Nutrition Nut on the Run
Instead of relying on vending machines or fast food restaurants for your snacks, take the time to pack your own. Some healthy options include:
- Pre-cut veggies and hummus – Looking for a snack that’s both satisfying and good for you? Try dipping your favorite veggies in hummus. Hummus is made from chickpeas, which are packed with fiber and protein, and it’s a great source of healthy fats. Plus, veggies like carrots and celery are packed with vitamins and minerals that will keep you feeling energized throughout the day.
- Fresh fruit and nut butter – a match made in heaven! This snack is not only delicious but also packed with nutrition that will keep you going all day long.
- Homemade trail mix with nuts and dried fruit – A tasty combination of nuts, seeds, and dried fruits, trail mix is a great way to get a quick boost of energy on the go. It’s also packed with healthy fats, fiber, and protein, which makes it a satisfying snack that will keep you full for longer. Just make sure to choose a mix that’s low in added sugar and salt.
- Hard-boiled eggs – This protein-packed snack is easy to prepare and easy to take with you wherever you go. Hard-boiled eggs are not only low in calories, but they’re also packed with nutrients like vitamins B12 and D, and minerals like selenium and iodine. Plus, they’ll keep you full for hours, making them the perfect snack to keep on hand during a busy day.
- Apple Slices with Almond Butter – For a snack that’s both sweet and savory, try slicing up an apple and dipping it in almond butter. Apples are packed with fiber and essential vitamins, while almond butter is a great source of healthy fats and protein. Plus, this snack is easy to prepare and easy to take with you on the go.
- Greek Yogurt – Looking for a snack that’s high in protein and low in sugar? Look no further than Greek yogurt. This creamy treat is packed with probiotics, which can help promote good gut health, and it’s a great source of calcium and vitamin D. Plus, it’s easy to grab and go, making it the perfect snack for when you’re in a hurry.
Prep Your Meals in Advance
When you’re short on time, it’s tempting to reach for pre-packaged meals or takeout. But by taking a little bit of time to prep your meals in advance, you can ensure that you’re getting the nutrients you need without sacrificing flavor. Some easy meal prep ideas include:
- Mason jar salads with protein, veggies, and a healthy dressing
- Quinoa bowls with roasted veggies and your choice of protein
- Sheet pan dinners with roasted veggies and your choice of protein
Know Your Nutrients
It’s not enough to just eat “healthy” – you need to make sure you’re getting the right nutrients to keep your body running smoothly. Here are a few key nutrients to keep in mind:
Protein is essential for building and repairing muscle tissue, and it’s also important for maintaining healthy skin, hair, and nails. Good sources of protein include:
- Chicken, turkey, and other lean meats
- Fish and seafood
- Beans and legumes
- Nuts and seeds
Contrary to popular belief, not all fats are bad for you. Healthy fats, like those found in avocados, nuts, and fatty fish, can actually help improve heart health and brain function.
While it’s true that simple carbohydrates (like those found in sugar and processed foods) can cause blood sugar spikes, complex carbohydrates are an important source of energy for the body. Good sources of complex carbohydrates include:
- Whole grains (like quinoa, brown rice, and whole wheat bread)
- Fruits and vegetables
- Legumes and beans
Carbohydrates are the primary fuel source for your muscles during exercise, so it’s important to make sure you’re getting enough of them in your diet. Foods like whole-grain bread, pasta, and rice are all good sources of carbs that can help you power through your runs.
The Importance of Rest and Recovery
When you’re training hard for a big race, it can be tempting to push yourself to the limit – but that can actually do more harm than good. Your body needs rest and recovery to repair itself and come back stronger.
Make sure to prioritize rest days in your training schedule, and don’t be afraid to take an extra day off if you’re feeling particularly fatigued. And don’t forget about recovery nutrition – make sure to refuel with a mix of carbs and protein after a tough workout to help your muscles recover.
Prioritize sleep – Nutrition Nut on the Run
It can be tough to get enough shut-eye when you’re constantly on the move, but getting enough sleep is crucial for overall health and well-being. Make sure to prioritize a good night’s sleep, even if it means sacrificing a few extra hours of work or socializing.
Don’t forget to have fun!
Yes, training for a big race can be challenging and exhausting – but it should also be fun! Don’t forget to enjoy the process, whether that means trying out a new running route, signing up for a fun race with friends, or treating yourself to a post-run treat.
The eternal question – can food make you run faster?
Well, while there’s no magic potion that will turn you into Usain Bolt overnight, there are definitely some foods that can give you a boost when it comes to running. But what about foods that can specifically make you run faster? Well, there’s some evidence to suggest that caffeine can improve performance by increasing alertness and reducing fatigue. So, if you’re looking for a little boost before your run, a cup of coffee or tea might just do the trick.
And then there are the so-called “superfoods” – foods that are packed with nutrients and antioxidants that can help improve overall health and athletic performance. Some examples include blueberries, chia seeds, and leafy greens like spinach and kale.
But at the end of the day, the most important thing when it comes to running is consistent training and a healthy, balanced diet. So, make sure you’re fueling your body with plenty of carbs, protein, and nutrient-dense foods, and keep putting in the miles. Who knows? Maybe one day you’ll be breaking records and inspiring the next generation of runners.
Can any supplements make me run faster?
Ah, the allure of supplements – the idea that you can pop a pill or drink a potion and suddenly become a superhuman athlete. Well, as much as we’d all love for that to be true, the reality is a little more complicated.
Some of the more common supplements marketed towards runners include creatine, beta-alanine, and nitric oxide boosters, but the evidence for their effectiveness is mixed at best. And then there are the more questionable supplements, like deer antler velvet and rhino horn powder, which have been touted as performance-enhancing substances despite a total lack of scientific evidence.
While some supplements may provide small benefits in certain areas, the only way to truly improve your running performance is through consistent training, proper nutrition, and good old-fashioned hard work.
That being said, there are some supplements that can help support your overall health and well-being, which in turn can improve your athletic performance. For example, omega-3 fatty acids have been shown to have anti-inflammatory effects and may help improve cardiovascular function, while vitamin D is important for bone health and may also have performance benefits.
But the bottom line is that there’s no substitute for good old-fashioned hard work and dedication when it comes to running. So, put down the supplements and lace up your running shoes – the only way to get faster is to get out there and run!
For more info on running nutrition check out veloforte.com
Frequently Asked Questions
Q: Can I still eat out and maintain a healthy lifestyle?
A: Absolutely! Look for healthy options on the menu, and don’t be afraid to ask for substitutions or modifications.
Q: How can I stay motivated to eat healthy when I’m always on the go?
A: Remember why you’re doing it – to feel good and have the energy to keep up with your busy life. And don’t beat yourself up if you slip up – just get back on track as soon as you can.
Q: Is it okay to have a cheat day?
A: As a nutrition nut on the run, I don’t really believe in “cheat days.” After all, when you’re committed to a healthy lifestyle, every day is a chance to fuel your body with the nutrients it needs. But that’s not to say that you can’t indulge in the occasional treat – just make sure it’s a conscious decision, and that you don’t go overboard.
Q: What are some healthy options for when I’m craving something sweet?
A: There are plenty of healthy ways to satisfy your sweet tooth! Some of my favourite options include:
- Fresh fruit
- Dark chocolate (in moderation, of course)
- Smoothies made with frozen fruit and almond milk
- Yogurt with a drizzle of honey
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