Fuel Your Next Race

Training for a 5K, 10K, Half or Full Marathon is much more than just lacing up every week and logging miles, it’s also about starting and keeping a healthy lifestyle. Set the stage this year for your next PR with these top healthy foods that I incorporate into my diet everyday!

Plain Non-Fat Greek Yogurt
On average, non-fat Greek yogurt contains 18 grams of protein in a six-ounce serving. High in calcium, potassium, zinc, and vitamins B6 & B12, all of which help promote strong bones, increased energy, and immune function. For more energy try topping your six-ounce serving with high-fiber cereals or even blend with fresh fruit to make morning smoothies.

Quinoa
Start kicking brown rice out of the house and start incorporating Quinoa into your meals. This gluten-free carb source is not a grain but actually a seed that contains all nine essential amino acids, complete proteins, and full of dietary fiber to help lower your cholesterol and boost all the good stuff!

Eggs
Hands down Eggs are the best whole food with the highest quality of protein. Incredibly versatile and loaded with protein, runners can add this protein packed food to any meal or snack. Recent studies show Eggs are great for post-run workouts do to mineral choline which helps get rid of inflammation which may occur right after a hard, long run.

Bananas
As runners we see this easy-to-carry food after every race. Bananas are a great on-the-go source of energy that are packed with potassium, vitamin B6, vitamin C, and manganese. Eating foods like bananas can help runners stay fit and healthy throughout race session, while helping repairing tissue damage during recovery time.

Peanut Butter
My all time favorite food, Peanut Butter! When it comes to fueling for your next run, peanut butter is one of the top rated best foods for athletes. Packed with healthy fats, fiber, and protein, peanut butter provides runners with sustained energy throughout a long or short run. The healthy fats are digested slower than carbs, providing a feeling of fullness for longer periods, while releasing nutrients at a slower pass to help provide more energy throughout the run.

Wild Salmon
When it comes to fish, Salmon is the best. Not only is it flavor and filling, but is also a very high-quality of protein and healthy fat source. Per ounce, Salmon has 7 grams of protein, less than 1 gram of saturated fat, and a healthy dosage of omega-3 fatty acids. Salmon is great for recovery due to the anti-inflammatory agent found in the food, along with great healthy fats to help prolong your long runs and workouts. As a runner this means you can perform at your best for a longer period of time while recovery faster during your recovery periods.

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Fuel Your Next Race

SOME 5K Turkey Trot

Thanksgiving is a time to be thankful for those in your life as well as the accomplishments you’ve concord within the year. This Thanksgiving I’m more than ever thankful for the amazing support system of my family, friends, and coworkers as well as the two amazing legs that have helped me accomplish so much in my running career this year!

This Thanksgiving I had the honor and privilege of running the SOME (So Others Might Eat) 5K Turkey Trot in Washington, DC. SOME is a community-based organization that exists to help the poor and homeless in our Nation’s Capital by providing food, clothing, and healthcare to those that are less fortunate. This year hundreds of local runners came out to show their support towards a case that helps fight back against hunger here in the Nation’s Capital be fundraising and collecting non perishable foods. To learn more or to make a donation please visit, www.some.org

SOME 5K Turkey Trot

This year’s turkey trot was a bit on the chilly side with temperatures hovering around 40 degrees and cloudy. Since I was unfamiliar with the course, I was able to not focus on speed or an outcome but rather on having a good time and showing support towards a great cause and organization. The outcome was amazing, I was able to PR with a time of 17:28 finishing in 14th overall, 3rd in my age group, and with an overall pace of 5:33. I owe my continued accomplishments and PR’s to ENERGYBits, VIDA Fitness, Capital Area Runners, and the many individuals who have helped encourage me along my journey. Here’s to many more races!

iRun.Fit and I wish you and your family a Happy Thanksgiving from our running hearts to yours! Please take this time to be thankful for your accomplishments, individuals in your life, and for showing appreciation to those who have supported you throughout the year.

SOME 5K Turkey Trot