Summer Fueling + Fitness
Ya’ll we went for 40 to 90 degrees in a matter of days literally like 2 weeks and that two week period was rainy as mess. But here we are, I always remember the first few super hot and muggy runs of the season leave me feeling drained with head pounding as I adjust to the climate and my intake of electrolytes + water. So tidbit #1: this is okay for a day or two, but if the headaches continue you either need to adjust your fluids or hold back a bit. Heat exhaustion is a real thing yo.
But most importantly you can do more than you think you can, because you were created by the one who does immeasurably more always. Keep moving, stay healthy, you have so much purpose & potential
So a few of you wanted to know my favorite fueling products and nutrition habits, and also some fun summer activities (that are mostly free/low-cost). So here we go!
Favorite products for pre & mid-training and/or racing:
Nuun – I bet you could’ve guessed that one. I’m on year #2 of being an ambassador for #teamnuun and still wholeheartedly believe in the product.
Honey Stinger – This is year #1 as part of the #hshive and is always my go to pre race fuel! They have gluten free options and they sit lightly on your stomach. They also have gummy options if you are carrying while racing.
Favorite products for recovery:
Quest – A few years ago I tried their cereal bars and while they were good they didn’t beat out my go-to’s. However, at the Hotlanta Half Marathon (which is always amazing) they gave out ample amounts of free product and their Protein Bar with only 1g of Sugar was a huge hit for me. And yes it’s gluten-free !
Apple + PB Fit – And now you might be thinking what is with the powdered peanut butter? And isn’t it a pain? It’s a slight inconvenience, but all of us need a little bit more inconvenience in our life but for a good taste and super high protein with out feeling weighed down it’s a great option for being on the go!
Van’s Ancient Grains GF Waffles – Really I can actually sit and eat a whole box of these easily, but they are delicious and nutritious – it’s cliche but real. Add some PBFit on there and it’s quality recovery on the go
Disclaimer: None of these replaces an actual meal, and water is always the number one workout + recovery fuel!
Nutrition: What I’ve learned:
Over this past year nutrition has been a primary focus of mine. And one thing that always got me was how to add the fat + carbs without all the sugar. Now, I enjoy a cupcake, donut, or muffin just as much as the next person, but these should be an exception not a rule so here are a few ideas:
Limit your protein or snack bar intake: these are great for once a day or once every other day, but they are *typically* full of sugar and they don’t replace a meal.
Eat high protein: Jon and I go through eggs like it’s our job, but we also like to keep things like beans, nut butters, and regular nuts and seeds around that we have besides the familiar animal protein.
Healthy fats are friends: Not only do things like almonds contain protein and healthy fats, they are also great for keeping you satisfied, reducing cravings, and helping you sleep. Snacking on almonds and adding avocado/guac to everything are a great way to keep your fat level normal and healthy!
So let’s look at a normal day:
a. Two egg scramble with veggies (tomatoes, green peppers, onions, and yes sometimes brussels b/c I love them), apple + nut butter, Vans Gluten-Free Ancient Grains waffle
b. Western Omelette with corn, black beans and salsa. Mixed fruit bowl w/ berries, honey, and lemon juice, and piece of toast.
Morning snack –
a. Apple + Pb Fit and Low Sodium organic popcorn
c. Almonds + Carrots w/ hummus
a. Turkey Sandwich w/ Udi’s gluten free bread, tomato, mustard, and lettuce add some berries and/or dipping veggies for a complete meal!
b. Summer Salad – Lettuce, Pumpkin seeds, berries, grilled chicken, with a lemon vinigarette. Add some homemade Texas Toast, or a handful of chips and guac to get your carbohydrates covered. Just remember portions!
Afternoon snack –
a. Any of the morning snacks
b. Snack bar with clean ingredients – see above for ideas!
a. Tacos w/ shredded chicken spiced with red chili powder, garlic, salt, and pepper with roasted veggies, black beans and corn, and salsa on top! Don’t forget the chips and guac!
b. Chicken & Veggie Stir Fry with roasted chicken, veggies over brown rice
d. Burgers topped with all the fixings (go easy on the cheese if you please) and a summer salad (minus the chicken) and easy on the dressing.
a. Trail Mix – My forever go to of almonds, popcorn, dried cranberries (low sugar), and chocolate
b. Anything dark chocolate – just take it easy 😉
If you want any of my specific recipe feel free to comment or reach out to me via social media!
So now we play: Check Em Out this summer:
November Project Atlanta – FREE – Various workouts Wednesday & Fridays around Midtown – check out: https://www.facebook.com/novemberprojectatlanta/
Corepower Yoga on the Roof Series at Ponce City Market – $10 : https://www.facebook.com/events/2103039469985272/
Big Peach Running Co – Group Runs (all around the city) – FREE – https://www.bigpeachrunningco.com/group-runs/
Dekalb 4-miler (7/14) and The 680 The fan Tailage 5K (8/4) – FREE for ATC members and $10 for Non-members : https://www.atlantatrackclub.org/
Can’t wait to see you all out there this summer – if you have any questions let me know!