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Sept 17, 2010 - September 17, 2010

How to Prevent Sluggish Days after an Early Morning Run

Amber Wilson, MS, RD

NewLife Nutrition

 

Does waking up early for a long run leave you feeling tired and sluggish for the rest of the day?  Make sure your body is getting the food it needs before and after your early runs with the following energy-building tips.

1.      Focus on Dinner the Night Before – If your early workout doesn’t leave you time to eat breakfast, make sure to fuel your body with a hearty dinner the night before.  Try a mixture of lean protein (skinless chicken and turkey, lean cuts of beef and pork, fish and seafood, beans and tofu), veggies, and complex carbohydrates (whole wheat pasta, brown rice, quinoa, buckwheat noodles, etc.).  This will top off your glycogen stores before bed and supply you with plenty of energy the next morning.

 

2.      Try a Pre-Run Snack – A small, pre-run snack can help to prevent that crash of energy at the end of your run.  Try a banana or a glass of chocolate milk about 30 minutes before you run out the door.

 

3.      Refuel your Body 30 Minutes After Running – The 30 minute window after you finish your run is your best chance to replace your glycogen stores for the day.  A post-workout meal (including both carbs and protein) will also help to prevent an afternoon slump in energy.  Try an egg sandwich on whole grain bread, non-fat Greek yogurt mixed with berries and low-sugar cereal, or a whole grain waffle spread with peanut or almond butter.

 

For more whole grain recipes, check out my blog at:  http://www.new-life-nutrition.com/blog/

 

4.      Hydrate Throughout the Day – Drinking plenty of water throughout the day will also help to keep you energized through the afternoon.  If you get tired of drinking plain water, try adding freshly sliced fruit (lemons, limes, oranges and strawberries) or mint for extra flavor without the calories.

Have a question about nutrition?  Email me at a.wilson@new-life-nutrition.com and I’ll blog about the answer.


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