• Home
  • About
  • Contact
  • Blog
    • Instagram
    • Pinterest

FITaspire

Health & Wellness

  • Health & Wellness
  • Nutrition
  • Recipes

How To Fuel Your Running (Part 3)

January 26, 2012 By Heather Blackmon

.

It’s an appropriate day to be sharing my thoughts on Post-Run Fuel, as I’ll be taking my own advice this evening. I don’t typically run long during the week, but with this weekend’s festivities and a failed long run last weekend, it was time to get creative.

I hadn’t really shared much about my long run this past weekend, but if you follow me on twitter you probably know things didn’t go as planned. I think I got a little over-ambitious last week with adding in a little BodyRock and stepping up the intensity of my TRX workouts, which left me with tired legs on Sunday. We all make mistakes! So, instead of risking an injury, I stopped very short of my planned distance and spent several hours sulking.

After I returned to my senses, I made a new plan, which included a 20 mile run from work to home tonight! Sounds like fun, right?! My bags are packed and I’ll be ducking out of work a little earlier than usual to hit the pavement. I’ve run from home to work a few times, but it will be interesting to see how the route is in reverse. Wish me luck!!

(source)

———————-

Okay – enough about me, let’s get back to the final post in this Running Fuel Series! In case you’ve missed the first two posts in this series:

  • Part 1: Pre-Run Fuel
  • Part 2: Running Fuel

Post-Run Fuel

After workouts of less than 90 minutes, something as simple as chocolate almond milk is all I need. For longer workouts, I am looking for something a little more substantial to replace lost fluids, top off glycogen stores, and a little protein to help repair my tired muscles. In most cases, a smoothie is my go-to treat, adjusting the flavors to match what I’m in the mood for.

After many long runs, I made a basic chocolate-banana smoothie:

  • 1 cup almond milk
  • 1 banana
  • 1 tablespoon peanut butter
  • 1 heaping tablespoon ground flaxseeds
  • 1 serving chocolate protein powder (I use Sun Warrior or Vega)
  • 4-6 ice cubes

This is a pretty filling smoothie, so it keeps me satisfied for a while after my run. Of course you could add strawberries, raisins, dates, or whatever else you have that sounds tasty to mix up the flavors easily.

I have a hard time eating anything solid for at least an hour after a long or hard workout. This actually makes the post-race treats at most races completely wasted on me. Smoothies are liquid energy that I can stomach, which is why it’s my recovery “food” of choice.

What’s your favorite post-run fuel? Have a favorite recovery food recipe to share – link up in the comments!

Once I’ve refueled and am ready for something more solid, I try to make my next meal very nutritious and healthy – really topping off my reserves and allowing my body to have everything it needs. Green salads (most likely kale, in my case), Miso Soup, maybe a Blackberry-Chocolate Stuffed Muffin? Okay, maybe that muffin isn’t exactly health food, but it would sure taste good! 😉

Filed Under: Nutrition, Running Tagged With: Fitness

« What I Ate Wednesday: 14th Edition
Review: Vegan Yum Yum »

Search the website

Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

Which is more YOUR thing - camping near an alpine Which is more YOUR thing - camping near an alpine lake or shredding on a local trail? ⬇️

In both cases, we need to protect the land we enjoy on our adventures. And Leave No Trace is one program that helps with that - especially those that have a high rate of degradation through a program called Hot Spots. 

I'm excited to be partnering with @leavenotrace and @onxbackcountry to celebrate and preserve all these beautiful outdoor places. And for all of June, $10 of every onX Backcountry membership is being donated towards Leave No Trace’s Hot Spot program. A great way to get access to my favorite backcountry app AND support LNT! 

I added a link in my bio if you're interested in learning more, so you can help #ExploreandRestore!
.
.
.
.
.
.
#vailcolorado #vailcolorado #coloradooutdoors #coloradoinstagram #coloradoproud #womenwhoexplorecolorado
"Do one thing every day that scares you." - Eleano "Do one thing every day that scares you." - Eleanor Roosevelt

What scares me is probably different than what scares you.

I am admittedly a timid mountain biker - but getting better every day.

I'm afraid to face plant, but still working on crow pose in yoga.

⬇️ What is one thing that scares you & how are you working on it?
.
.
.
.
.
#mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #allaboutadventures #sheisthewild #mountainlife #liveyouradventure
Am I the only one still (basically) living in yoga Am I the only one still (basically) living in yoga clothes?

For at least part of the day, it's just easier to put on yoga pants, sports bra, and a "zoom-appropriate" top. Or a button-up layered over my workout tank. It makes it SO much easier to squeeze in a workout when I have time.

Tell me I'm not the only one who's not going back to work clothes?!
.
.
.
.
.
.
#vail #yogalifestyle #yogaliving #vaillife #vailcolorado #mountainlife #vailvalley #outtherecolorado #mountaingirls #womenofthewilderness #womenwhoexplorecolorado  #lovethelifeyoulive #vaillive
Wait, should I look at the camera? 📸 But reall Wait, should I look at the camera? 📸

But really, keep your gaze straight ahead to keep your neck safe in bridge (or Setu Bandha Sarvangasana). It's rare that a version of this pose isn't included during cooldown in my classes.

Do you love bridge as much as I do?
.
.
.
.
.
.
#asana #goodvibes #bridgepose  #energy #feeltheyogahigh #happymindhappylife #myyogalife #letyourlightshine #letyourpranaflow #coloradoyogalove #coloradoyoga #practiceyoga #yogajourney #yogalifestyle #yogaliving #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
Follow on Instagram

Connect with FITaspire:

  • Instagram
  • Pinterest
© 2021 FITASPIRE, LLC · TICKLED PINK THEME BY RESTORED 316