How a Runner Fuels Their Workouts

I meant to get to this post earlier but I am finally getting to it now. It’s been hard juggling the school, work, running and blog. Trying to get back into the swing of things.

On a recent post I was left with questions/suggestion from one of my readers, and I am now taking time to answer it. It’s a great question and important to anyone in training.

“I was wondering if you could do a post on a day in the life of what you eat and the portions to fuel you for working out so much. I have so many restrictions on what I can’t eat (i.e. no nuts, legumes, fish, dairy, eggs, or wheat.) I don’t know if I’m fueling my body properly or how to make up for such restrictions and still work out.”

Disclosure: I am not a health expert (yet) or doctor, these are my own suggestions based on my experience, and are not standards everyone should follow without consulting their physician. I would love to help you make an individualized plan that works for you, after evaluating your health history (as a nutritionist in the making this is what I love to do).

My day to day eating really does look different, as some days are higher mileage and higher intensity. I have to be completely honest and say I don’t count calories and I don’t measure my portion sizes. I basically eat when I am hungry, and try to consume a balanced ratio of healthy fats, carbohydrates, and protein that works for me.

I know if I am not getting enough fuel if my clothes are getting looser and if I feel fatigued.

With all my running, I definitely consume more carbohydrates than I do protein. It’s what works for me. I consume most my protein from plant sources and beans or lentils (legumes). As you know I don’t consume meat and rarely, if ever, eat eggs. I do have cheese on occasion, but not like my husband does 😉

Here’s a sample of my diet for a typical day: 

• Breakfast: over night oats, oatmeal, smoothie with mix of greens, healthy fats and protein, GF toast with almond butter or little honey with coconut oil (2 slices), rice cake with almond or peanut butter topped with raisins, GF English Muffins with coconut oil or nut butter, granola and milk, pancakes, or quinoa
• Mid morning snacks: rice cake with nut butter or honey, picky bar, almonds or GF, Vegan granola bar of some sort, celery with nut butter and raisins or hummus
• Lunch: big salad with fresh veggies, piece of fruit with my lunch, sandwich on GF bread with avocado or hummus spread, soups, wrap or leftovers from dinner is the norm
• Afternoon snack: carrots or peas with hummus, or fruit of some sort (sometimes apple with nut butter), small burrito with refried black beans, trail mix, picky bar, pop corn, little chips with salsa
• Dinner: Pastas, Enchiladas, Tacos, Soups, Salads, veggie burgers, sweet potatoes, etc.

Typically breakfast is my biggest meal and I eat a smaller dinner. Snacks are very important to fueling my workouts. They help supply additional calories and keep my blood sugar at proper levels so I don’t get dizzy or light headed.

WATER!! I drink lots of water. It’s so important when in training and for everyday health. I try to drink 8-12 ounces before I even get to work, along with 1 cup of tea. Starting your morning with a glass of water, helps to kick your digestive system into gear, flush out toxins, and help loosen stool.

Here are my suggestions for meal prep: 

• A breakfast with high protein and fiber – Protein will keep you full longer, repair your muscles from exercise, and the fiber is needed for a healthy digestive system and bowel movements
• A lunch of colors – Eating lots of fruits and vegetables throughout the day is ideal. A big colorful salad helps to meet the recommended servings for fruits and veggies.
• A dinner with a balance of protein and carbohydrates – Think brown rice and chicken or fish or in my case beans. A quinoa salad with a protein source, enchiladas, casseroles, etc.

Substitutes and Tips for Those with Dietary Restrictions: 

If you have a food allergy and intolerance and you are worried about properly fueling yourself, there are ways to ensure proper nutrition.

• GF Pastas and Breads – There are a variety of great products from great brands for GF noodles and breads, so you can still have pastas and pizza that you enjoyed before without the wheat.
• Sub chicken and lean beef for legumes and fish – Can’t have legumes, then eat lean meats instead (if you aren’t a vegetarian of course). You can add meat in places where I would use beans or tofu.
• Dairy Alternatives – There’s almond milk and coconut milk (and many other forms of dairy free milks)  you can sub for dairy. They even make almond or coconut yogurts and kefir. Coconut oil is a great substitute for butter too. There’s now vegan cheese too!! So yummy!!
• Use applesauce or ground flax + water in baking for eggs–  It’s easy to make cookies, breads or muffins without eggs. Using 1/4 c applesauce for 1 egg, and 1 tbs ground flax + 3 tbs water  = 1 egg.
• Incorporate Quinoa into your diet – Quinoa is a great source of protein and is wheat free. It’s great for baking into cookies, soups or stews, as breakfast, and for making great salads.
• Eat the rainbow – In vegetables and fruits that is. Vegetables do contain some protein, as well as many other vital nutrients you need.
• Use protein powder -Protein powder is a great way to meet your protein needs. There are many great brands of clean powders, such as Vega One, and Garden of Life.
• Add chia seeds and ground flax – These are great additions to anyone’s diet and will supply you with additional calories if needed, but more importantly with healthy fats. Use in soups, sauces, smoothies, oatmeal, quinoa, and in your baking.

I hope some of these tips were helpful. There are so many more I could share. When you have dietary restrictions it’s important you are mindful of your nutrient intake, but know there’s lots of options now.

Hope you all have a great weekend!!

Until Next time Be Whole and Be Fit