Pre-Exercise Snacks & Meals for Events and Endurance Training: By Lauren
She Rocks Fitness is excited to have Lauren write another post on Hump Day! Make sure you try out some of her suggestions before your run, bike ride, or circuit training this week and weekend. She Rocks Fitness is a HUGE fan of Almond Butter! It is a great addition to snacks and meals before my long runs on the weekend. It’s amazing!
One of my favorite additions to my meals prior to extended durations of exercise is chia seeds. And, yes, I am talking about those same seeds you may have used to grow a chia pet a couple of decades ago. The use of chia seeds for endurance events dates back to the Aztecs for many reasons, only a few of which I will mention. Chia seeds are believed to slow the release of the carbohydrates you consume with them, giving you lasting energy. They naturally absorb and retain water, keeping your body hydrated. And they have a nutritional profile comparable to dark leafy greens and salmon. You can read more about the benefits of chia seeds here.
Chia seeds can be used in the same way you use ground flax seeds, but you may have to increase the amount of liquid that goes along with them because of their “gelling” effect. They have an added benefit over flax seeds, because they do not need to be ground before consumption to receive the full nutritional benefits. You can find them at your local health food store or online. Personally, I enjoy them in cooked oatmeal, yogurt, and smoothies.
A few ideas for snacks higher in fat and protein for workouts exceeding 3 hours in length or workouts designed to train for an endurance event would be:
- 1/2 C of oats cooked with milk, almond milk, water, or some combination, topped with 1 serving of fruit, 1 Tbs freshly ground flax or chia seeds, 1 Tbs nut (almond, peanut, or sunflower) butter, and agave nectar to taste
- 1/3 C of oat bran cooked with milk, almond milk, water, or some combination and 1 Tablespoon of chia seeds, topped with 2 eggs over easy/medium/hard, salt, pepper, and salsa served with an 8 oz. glass of no-sugar-added fruit juice or a serving of fruit on the side
- 1 whole grain bagel toasted and topped with 2 Tbs nut butter and 1 banana and served with an 8 oz. glass of low fat milk
- 1 whole grain bagel toasted and topped with 2 Tbs cream cheese and 2 tsp jelly or jam and served with an 8 oz. glass of orange juice
- Stir fry made with a little oil, 1 C cooked rice and any vegetables you have in the fridge and served with an 8 oz. glass of no-sugar-added fruit juice.
These ideas will be a great way to get you started, or give some new things a try. I hope you enjoy them! Again Feel free to contact me at firstname.lastname@example.org if you have any questions or comments.
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