Quick & Easy Fitness Fuel
Before, During & After
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Properly fueling for fitness is so important to make sure you feel good while working out, and afterwards during your recovery. It’s important to have a nutritious diet, but as I’ve gotten older (and train more!), I’ve learned that my body needs more than just a healthy diet to sustain my energy for a full week of fitness. Here are my must-have options that are great fuel sources, require zero cooking and taste good!
Before
1. Applesauce Squeezes
I have a hard time eating anything in the morning. I drink coffee for the first few hours and don’t like eating much or anything before an early morning work-out. This is fine for anything under 40 minutes, but for anything longer, I need more fuel to sustain my energy. My nutritionist recommended having an apple sauce squeeze for early morning workouts. These are delicious and super easy to get down when I have no appetite.
2. Bagel with cream cheese and a banana
If I am able to eat, an everything bagel with cream cheese and a banana is my go-to before a long weekend run. Carbs are essential for fueling a long run or workout. Bananas are quick and easy, and I usually have them on-hand, but a green smoothie like this one is also delicious and filling.
3. Carb snackies- Stroopwafels or Kind brownies
Carbs are underrated and key to fitness fuel! So like my morning options, I also go for quick carbs before a workout at any other time of the day when I feel hungry or that I just haven’t eaten enough. My two favorite carb snacks are stroopwafels and Kind brownies. Both of these snacks often seem more like a sweet treat, but they provide a great quick option for carbs pre-workout. While processed, they have gluten and dairy free options and are low in added sugar.
Pictured Right: The delicious not-so-healthy stroopwafel from the famous van Wonderen in Amsterdam- 10/10 recommend.
All Day
Water & Electrolytes
Travel ready.
For a long run or workout I will take water in either this water bladder or curved bottle that fits into my running belt. Once a day, and sometimes two on extremely hot days, I also have an electrolyte packet. LMNT electrolyte packets are my favorite – watermelon or raspberry. They taste great and, for me, cure headaches, muscle cramps, and dehydration-induced stomach issues.
During
Usually, for most workouts over 45 minutes, I fuel during the workout with carbs and electrolytes. I use LMNT in my water for electrolytes. For carbs, every 40-45 minutes, I have a gel or chew. The below two are my favorites- they actually taste good, and I almost immediately feel better and more energized after having them.
1. BPN Gels
I prefer Mango and Cinnamon Apple. The mango is sweet and tart and the cinnamon apple tastes like applesauce. They are small and it’s easy to carry multiples in your pockets or fitness belt. This is my favorite belt and vest for carrying all the necessities (gels, water, phone, tissues, sunblock, etc.)
2. Bonk Breaker Energy Chews
Like eating the kid fruit snacks I still love, but healthier. Sometimes having a squeeze gel is not appealing to my appetite, but these gummy chews are delicious and feel like more of a snack.
After
The International Society of Sports Nutrition (ISSN) research suggests that consuming protein within 4 hours after a workout can be beneficial for muscle recovery and growth.[i] I aim to have a protein shake within an hour after a hard run or workout. I always mix these 3 supps in a shaker bottle with vanilla unsweetened almond milk and it tastes like chocolate milk-
I look forward to protein shakes because of this chocolate vegan protein powder. Even if you aren’t lactose intolerant, this is delicious.
I try to regularly take collagen to support my skin and joints. Mixing collagen powder with the protein shake is an easy multi-task.
Creatine has been shown to enhance post-exercise recovery and support injury prevention.[i]
[i] Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8
[ii] Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
