Coachdougbowers; It's your life -

OK – so this is a complete plagiarism from an article I read a loooong time ago. I still agree with it, and since I’ve been receiving quite a few  questions about how to eat and when, because of the upcoming Spartan Sprint and Warrior Dash races, I thought I’d do a quick post.

So Kudos to whoever put together the whole article; thank you very much. If I ever find out who you are, I will gladly pay tribute.

Onward

Working out, running races of all sorts, exercising in one form or another; eating the right kind of foods at the proper time will help your body prepare and recover much better.

Now, that being said, everyone is different and so is their adaptability to foods. I have friends that can’t eat anything hours before running or going to the gym and I have friends that are munching on bagels at the start line. I also know pro athletes that eat nothing…and I mean nothing…but fruit. So these are pretty much generalizations, they work for me and basically make sense in the science of nutrition.

No techy details, just the basics or this could stretch into a book. ( Hmm, now there’s a thought.)  Anyway, I’ll add my comments as it goes along.

Before: Whole Wheat Toast with Sliced Banana and Cinnamon

When it comes to gearing up for workout, carbs are your body needs. The key is to have a mixed bag of complex and simple ones, so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

I find that I need to eat a minimum of an hour before I run or work out. I feel heavy and uncomfortable if I eat too close to start time.

After: Grilled Chicken and Mixed Vegetables

Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your ticker in tip top shape.

This will be the meal after I get home. Immediately after an intense workout it’s banaas and coconut water, fresh from the shell if possible.

Before: Greek Yogurt and Trail Mix

Getting ready for a long run? Eat some yogurt first. It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we’re talking about those little chocolates! But I will eat real pure chocolate niblets – but that’s me!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat, which means they take longer to digest. Too many and you could start feeling sluggish and slow as you sweat.

After: Veggie Omelet with Avocado

You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and monosaturated fats (the good kind!). Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K. These vitamins are stocked with antioxidants, the best boost for your body, inside and out.

I cook my omelettes with coconut oil. I feel it’s healthier and has a nice taste also.

Before: Smoothies

Need a snack on-the-go on your way to the gym? Stick with a smoothie. Not only are they time-friendly, building your own blend has a bunch of exercise benefits. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. If you’re picking one up, check the label to make sure it’s made from whey or milk-based proteins. And no need to go overboard — 10 to 20 grams of protein before exercising is plenty.

Make your own!

After: Salmon with Sweet Potato

Aside from the usual protein perks, salmon has bioactive peptides, small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.

Great combination but make sure your salmon is fresh and NOT FARMED or GMO!!

Before: Oatmeal with Fresh Fruit

Oatmeal is the workout buddy you never have to nag to exercise. It sticks with you throughout your workout by gradually releasing sugar into your bloodstream. Adding fruit to your bowl will help increase the fluid content of your pre-workout snack, keeping you hydrated.

This is a staple with me. Organic, large, steel cut oats and berries or dates with Almond milk.

After: Whole Wheat Tuna Fish, Hummus and Spinach Sandwich

If you’re a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to boosting your complexion and lowering blood pressure and inflammation.

The perfect sandwich…but I add hot peppers and sometimes Tumeric. I know – a little wacked but each to their own.

Before: Apple Wedges with Almond Butter

If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You’ll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up.

This is another favorite of mine. Sometimes I add a little cheese also. Hey ! We all have different tastes ok.

After: Chocolate Milk

Recent research has shown that chocolate milk is the latest craze in post-workout snacks, even over water and sports drinks. That’s because it has everything you need in one glass: carbs and protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy.

Sorry. Even though this is really popular right now, I don’t do the milk thing. Personal preference. I don’t drink that liquid that comes in bags or boxes they call milk. If I see it come from a free roaming cow, I’ll have a glass. Otherwise it’s coconut water for me – the water from two coconuts just makes my body go “Ahhhhh. That’s-a-so-good.”

There ya go. Now you should be able to fuel up, work out and cool down with all the nutrition your body needs. So? What are you waiting for? The races won’t wait for you…get moving!

Where’ s my coconut water?

Eat well, work hard, have fun, and as always…smile.

Doug