We asked our Reach the Beach Park’s team runners what they eat and drink to prepare for and recover from exercise. We received a great mix of their advice for breakfast, energy-packed snacks, sustenance while running, and post-run meals. Here are their responses…
Will says, “Trader Joe’s Organic Fair Trade Shade Grown Ethiopian Medium Dark Road Coffee. Essential breakfast of champions on those early morning race days.”
Grant says, “I’m always very cautious about what to eat before a marathon or other long race. Last thing I want is to end up having to make a pit stop mid-run! This is my breakfast on the morning before marathons:
- Oatmeal – Carbohydrates for endurance! Oatmeal stays with me and provides slow-burning energy. Plus whole grains like oatmeal foods are less processed and contain more natural nutrition!
- Banana – Another source of carbs. Potassium also helps prevent cramping. Bananas are also considered a “safe” pre-run food because they’re unlikely to cause gastrointestinal issues.
- Peanut Butter -For protein (I like mine with honey on top)! Calorie rich fuel for energy and to keep me feeling full. Protein is needed to build and repair muscles damaged during training as well.
- Honey – Honey’s natural unrefined sugars are easily absorbed by the body and can help maintain blood sugar level during a run. Honey was even used by runners in the Olympic Games in ancient Greece in as an energy”
Mike says, “I discovered this breakfast sandwich during a recent vacation in Mexico when there were more tomatoes and avocados than I thought we could ever eat, and we managed to eat them all!
Now I still love 2 Eggs, Half of a Tomato (lightly cooked), half an Avocado, piled on one slice of toasted ‘When Pigs Fly Raisin Cinnamon Bread’ as a pre-workout meal because of the quick carbs and how easily everything is digested. Before I leave, I boil two Green Tea bags that have Caffeine for a little healthy boost at the gym.”
Becca says, “I love anything made by ‘KIND.’ My favorite Kind item is their Dark Chocolate & Sea Salt Bar because it’s healthy, tasty, and portable and STILL tastes like a sinful treat!” (You are what you eat)
Kate says, “If you want to jump this high – go for some no-bake protein energy bites loaded with complex carbs, fiber, protein, and Omega-3s!
Here’s the recipe: Mix all the following together until it looks like dough: 1 cup of oats, ½ cup of chunky peanut butter, ½ cup unsweetened desiccated coconut, ½ cup mini chocolate chips, 1/3 cup honey, ¼ cup ground chia seats, 2 tbls vanilla protein power, and ¼ tsp cinnamon. Roll into 1-1/2 inch balls and refrigerate for 30 minutes. Last step is to eat them!”
Michele says, “So probably not the healthiest running favorites but there are benefits to some sweets in moderation. Organic Surf Sweet Fruity Bears are perfect for that mid-run boost needed on longer runs to avoid that horrible wall. I put about five or six gummies in that little pocket built into running shorts or in a running belt and pop one or two every few miles. Also, DARK CHOCOLATE is okay! I’m convinced that a little bit about an hour before a run can improve performance and a little after can help reduce inflammation!”
Jewels says, “Yes, it doesn’t look like much now, but how yummy it will be with due time, some TLC from the sun/water gods and some good old fashion veggie sweet-talkin’!? Cucumbers are one of my favorite veggies; I have loved from day one. (“Cuc” is even one of my nicknames dubbed by one of my co-workers) I am growing this sweet little thing and plan to add it to a large, expansive home garden.
Recipe to try.. Make Cucumber Salad with Sour by whisking ½ cup sour cream, 2 tbls lemon juice, ½ tsp sugar, and 2 tbls chopped dill, salt, and ground pepper together and then toss it around 1 red onion sliced thin, and about 4 to 6 thin sliced cucumbers.”
Lily and Goose say, “We choose ‘Annie’s Mac’ with fresh local kale, onions, and peas. Even when camping! My thoughts are the more greens the better and Goose likes it because he says that he can cheeze out :)”
Cait says, “Nothing like some fresh veggies picked right out of the garden!! As you can see the cucumber is rather large but it still tasted great. Being able to grow your own food is both empowering and delicious and leads to some great summer recipes.
Warning: don’t work in the garden right before running. However, a fantastic post running recipe is cucumber infused lemonade. Peel the cuc and slice it thinly and put in some fresh homemade lemonade. Simple and refreshing!!”
Adam says, “I enjoy salad after my workouts. I typically add some chicken, bacon bits, carrots, craisins, and a couple croutons. Top it off with a drizzle of choice dressing and it makes for a quick, light meal that satisfies me for hours.
Bananas… I like to eat a banana anytime during the day or after a workout. Bananas are rich in carbs, potassium, fiber, and natural sugars that will recharge you from that post-workout/run drain and keep you on the move, as well as prevent muscle cramping. I usually keep a bunch of these on hand around the house or in my cooler bag at work when I need a quick snack or recovery food.”
Stacy says, “I love re-hydrating with coconut water after a hot, sweaty run! Tastes really good and the potassium helps with recovery.”
Running for planet Earth,
the New Hampshire State Park Bloggers Reach the Beach Team