Tuesday, January 24, 2017

Tasty Tuesday : Running Fuel

Happy Tuesday everyone!  It's been a while since I shared a Tasty Tuesday post, but I have a good one planned for today.  Since this is my first marathon I'm training for while vegan, I get a lot of questions about what I eat for fuel.  I thought it would be helpful to share what's been working for me- before, during and after a run.  I'm always looking for new ideas to try out, so be sure to let me know what fuel you use!



Before Running

Roasted Sweet Potatoes - This is running fuel that I discovered works really well for me when I did my Whole 30 last year!  I like making a ton of roasted sweet potatoes and eating them throughout the week before a run.  They're great on their own, or I add some sauteed kale or spinach and vegan sausage.  For a sweeter option, I'll add almond butter and granola!

Baked Oatmeal - Making a big pan of baked oatmeal is another time saving meal that I make.  On Sundays, I'll cook a batch of oatmeal (I use this as a base recipe and change up the ingredients), then grab a piece each morning.  The oatmeal is a great kick start to my day!

Apple Sauce Packets - I'm pretty sure these are marketed towards kids, but I love apple sauce packets.  They're easy to grab when I'm in a rush in the morning, and give me just a little something in my stomach before I run.  I'll have one of these if I have an easy run planned in the morning.

Bananas - Not only are bananas cheap, but they're also easy to digest before a run!  Most days I'll grab a banana on my way out, but if I have more time I'll add some almond butter and cinnamon for a sweet treat.


During Running

Dates - This is another type of fuel that I discovered during my Whole 30!  Every gel out there has sugar added, so having fruits or vegetables were my only option.  I found out that cutting up dates into small pieces and having a piece every few miles during a long run really worked well!  They're easy to eat, and digest well when I have a small amount.

Apple Sauce Packets - I'm seriously obsessed with these things..I love having a little sweetness during a run and these hit the spot!  They're really liquidy too, which makes them easy to "drink" on the run.

Dried Mango - Mango is my favorite food, so getting to have some during a run is a treat to me.  These give me a little shot of energy and sugar when I need it, and they just taste delicious!

Nuun - I've been drinking Nuun for years during training!  I love how fizzy and delicious the flavors are, and they don't upset my stomach like other sports drinks do.  It does the trick, and doesn't give me cramps.


After Running

Smoothies - I usually can't eat anything right after running, so all of my post-run fuel is liquid.  One way to get in calories quickly is by making a smoothie.  I like to pack it with hydrating ingredients like coconut water, anti inflammatory ingredients like beets, and protein like chia seeds!

Plant Based Protein Powder - I don't really have protein powder much after runs, but I might stock up since my runs are getting longer and longer.  If anyone has a plant based protein powder that they like, please let me know in the comments!  I need suggestions :)

Tart Cherry Juice - There have been studies done about tart cherries and its ability to reduce inflammation and joint pain.  I don't know if it's a placebo effect, but this stuff is magical!  It's kind of expensive and hard to find, so I don't have it all the time, but it's really great after a run.  It helps me recover really quickly, and it tastes really good!  Sometimes I'll even throw this in my smoothie as well.



What are some of your favorite things to have as fuel?
Do you eat before running?  
Coffee before runs- yay or nay?  I like to have a shot of espresso!

17 comments:

  1. I'll take one of everything, thanks! I will add dried papya to the list :D and dried pineapple!

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  2. I'm seriously obsessed with those apple sauce packets too! My coworkers always gave me the crazy eye anytime I was eating one. I should pick these up again for a snack before my night classes! Your fuel is always so different from most, this was a great post!

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    1. Thanks Ciara! They're soooo good and so many flavors available :)

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  3. I want to like oatmeal because it's cheap, filling and healthy but I just can't get past the texture. I love oatmeal cookies, granola bars and power bites but I just can't do a bowl of oatmeal. I just might have to give the baked oatmeal a try!

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    1. I know what you mean..baking it makes the texture so much better!

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  4. Any ideas on adding pumpkin to the baked oatmeal? I like the idea of it as a grab and go breakfast since I never have time to sit and eat.

    My go to protein powder is Sun Warrior. I think it is the Warrior Blend Vanilla...whatever is sold at Costco is the one I get. It is vegan. I like to blend a scoop with a cup of non-dairy milk, a frozen banana, and a tablespoon or two of powdered peanut butter. Amazing after a long run.

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    1. I've added pumpkin to my baked oatmeal a bunch of times and it's been delicious! It also helps to bind the oatmeal a lot better. Thanks for the protein suggestion!

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  5. My favorite vegan protein powder brand is definitely Vega. I like their "protein & greens" blends, but they also have "sport" blends that have protein + turmeric + tart cherry, which is great after a workout!

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  6. Definitely make sure you have some sort of protein after a hard workout- your muscles need it! Vega is really good or you nuts/seeds will do the trick. I've also had success using Silken Tofu in smoothies.

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    1. Also Bob's Red Mill came out with a vegan protein last year that's really good!

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  7. Oh, this is interesting! I like knowing what works for other people. I think I'd like to try the applesauce packets but I can't get over the mental block that it's baby food. I love medjoool dates. LOVE THEM. I've forgotten about those! I eat a banana a day and they work great before a run (with coffee of course). Smoothies are good for after a run because I'm usually so thirsty that I will chug down a green smoothie without even tasting it.

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  8. I haven't dabbled in the world of protein powders yet, but Minimalist Baker did a big roundup recently so I thought I'd share!
    http://minimalistbaker.com/vegan-vanilla-protein-powder-review/

    Sarah

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  9. Im not a runner but I love to have some hearty baked oatmeal an hour or two before a workout. I usually top it with some kind of nut butter and fruit too!

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  10. I love having a date or two before a run. And yes to tart cherry juice after. I'm sooooo not a juice person (too sweet), but that stuff is tasty!

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  11. My Dad swears by tart cherry juice for inflammation too! I have another friend who's a runner that swears by beet juice, too.

    All of your fuel sounds deeelicious to me!

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  12. hmm i am intrigued by the terry juice! i love smoothies, they are really easy to drink after a run. i'm like you, i don't like to eat immediately following a run (or workout).

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