Trader Joe’s is a popular supermarket among many of us because of its fair prices and unique food options. You could spend hours walking through the corridors. And you’ll find plenty of options that fit perfectly into your diet, which contain all the nutrients you need to train.
but sometimes These options can feel overwhelming. So we spoke with two registered dietitians about the items they think are the best foods for runners: Angie Asche MS, RD, CSSD, owner of Eleat Sports Nutrition, and author of The Healthy Diet. energize the body, and Sarah Schlichter, MPH, RDN, founder of Nutrition for Running and host of the Nail Your Nutrition podcast, they opted out for pre-, mid-, and post-run refueling. For a quick review:
- A pre-run snack should be rich in fast-acting, simple carbohydrates to supply energy. But there shouldn̵7;t be too much fiber to cause GI problems. These carbs are digested relatively quickly and can be eaten 30 to 60 minutes before a run.
- Running snacks are best for easy to moderate efforts of 90 minutes or longer. (or high intensity effort over 60 minutes) and should include simple carbohydrates and sugars to give you energy quickly. It is recommended to refuel every 30 to 45 minutes, depending on exercise and individual needs.
- A post-run snack or meal should include a 3:1 carbohydrate to protein ratio to replace glycogen stores and promote muscle recovery. (in other words Food should contain 1 gram of protein for every 3 grams of carbohydrates.)
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Prerun: Organic Yellow Lentil Spaghetti and Brown Rice
If you’re loading carbs for a big race. You’ll want to keep this spaghetti in your cupboard. Made with yellow lentils and brown rice, it’s high in carbs, protein and fiber to provide energy and keep you full all day or night. Not to mention being gluten-free and vegan, it benefits runners with dietary restrictions.
Prerun: Chilean Dried Mango
Schlichter says dried fruits like mangoes are a great pre-run snack. because not only carbohydrates But it also contains small amounts of iron and antioxidants. Schlichter likes Chili Spiced Mango for its great flavor. But she also recommends Freeze Dried Mango or Just Mango slices for runners who only want a tropical fruit flavor.
Prerun: Gluten-Free Ginger Turmeric Granola
When you’re bored with the same old granola This ginger turmeric is sure to wow you. made from oats Crispy brown rice, coconut, and warm spices like turmeric, ginger powder, and cinnamon, Schlichter says, “is a great pre-run, high-carb alternative to shutting down glycogen stores before a run. “And turmeric and ginger can help reduce inflammation.” She also recommends taking this granola with you the extra distance to switch things up. and reduced taste and texture fatigue.
Prerun: Trail Mix Crackers
Both savory, sweet, and crunchy, these crackers come in the flavor and texture department, Schlichter says, a blend of green beans, sesame, raisins, pumpkin seeds and cashews. “These crackers provide sodium, carbs, fat and protein, so they can serve as a pre-run snack,” she adds.
Midrun: Organic Medjoule Dates
With almost 30 grams of carbohydrates in just three days. These luscious dried fruits are so perfect to put in your pack for the long haul. Not only easy to carry and easy to eat. but also potassium which is an electrolyte lost with sweat Sprinkle a little salt on top to replace the sodium loss and adjust the sweetness. “I’ve worked with special runners who eat these snacks while running. But most runners like to have a pre-run snack,” says Asche.
Midrun: Organic Apple Sauce Fruit Crusher
If you are tired of sports gel during your run. Go for a more natural product, like squeezed applesauce. Made from only organic fruits This suction bag comes in a variety of flavors, such as apple mango. banana apple Apples, strawberries, and more, not to mention. Each pack is small. It has only 15 grams of carbs, so you can eat one carb during a shorter, more intense run, or bring some with you for a longer run.
Midrun: Cold Pressed Watermelon Juice
Watermelon makes a refreshing and hydrating juice that contains plenty of potassium. It also contains an amino acid called L-citrulline, which may help reduce muscle soreness after running. If drinking while running is more your style Try adding salt to watermelon juice for carbs and electrolytes.
After the run: Omega Trek Mix
After the run: Dark Chocolate Protein Muffins
“A morning runner who skips breakfast or doesn’t know what to eat. [Trader Joe’s] Dark Chocolate Protein Muffins for an Easy Meal At home or on the go,” Schlichter says, one container has 12 grams of protein and 31 grams of carbohydrates to help with muscle recovery and instead of glycogen storage. Gummy with protein,” she says.
Postrun: Green Goddess Dressing
Made with avocado, onion, lemon, chives, basil, and garlic, this dressing is full of flavor and pairs well with salads, grain bowls, or grilled vegetables. run And this salad dressing is perfect as part of your post-run meal,” says Asche.
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