The fourth annual FRESH 15 will be here soon, and if you plan to run the race, you may be working toward longer distances during your training runs. As you increase exertion and distance, it’s important to properly refuel after a long run.
Nutritionists with Running Magazine recommend a high-protein snack within 30 minutes of running. After a six-mile run, eat an apple paired with a healthy fat, like cheese or almond butter. This will help replenish amino acids that are needed for your muscles. Also, the fruit and fat combo increases blood glucose levels to provide energy to your cells.
After a longer run between 7 and 10 miles, have a mini meal that includes protein, fat and carbohydrates. Egg or tuna salad on whole-grain toast is a good choice.
Also, stay hydrated by sipping on water throughout the day, and try to drink half your weight in fluid ounces. Snack on fresh fruit and nuts for additional energy.
Some great refueling choices you can find at FRESH include the following:
Full Circle Almond Butter: Made from 100% ground almonds. A great source of protein.
Full Circle Almond Milk: All-natural, rich and creamy non-dairy beverage enriched with calcium and vitamins A, D and E.
Dave’s Killer Bread: Made with whole-grains, certified organic, non-GMO, no high fructose corn syrup and no preservatives. Contains 5 grams of protein and fiber, 250 grams of Omega-3 and 22 whole-grains per serving.
Natural Sea Solid White Albacore Tuna: Ocean-friendly, wild-caught tuna packaged in BPA-free cans. Contains 179 milligrams of Omega-3 fatty acids.