Eating and hydrating pre and post morning workout can be super helpful, if not critical, to performing and recovering well. Here are some staff suggestions that are easy to incorporate when you are short on time or inspiration.
Pre-run I have a glass of water with peanut butter toast or a granola bar and I can be out the door in 15 minutes.
For nervous folks on race day mornings who can’t stomach food, it might be easier to get your calories from liquids. Mixed with water, Tailwind Endurance Fuel covers calorie, hydration, and electrolyte needs. (Conner likes the lemon flavor.)
I have a cup of coffee and a banana before I head out on a ride.
I’ve found that I feel good on an empty stomach for my run. Well, other than my morning green supplement (vitamins & minerals) drink, coffee, water and…now and then a spoonful of peanut butter!
But don’t get between me and my post-run smoothie!
I’ve been trying to increase my hydrating in the morning to ward off feeling dehydrated after runs or during runs if it’s a long one. I’m drinking cold water because it helps me wake up at the same time. I like to add mango flavored Hammer Fizz for some electrolytes.
Before a ride or workout – 1 minute oatmeal mixed with cold or hot water!
My pre workout routine is a cup of coffee from my AeroPress and a bowl of instant oats. My time saving tip is to calculate all of the calories I need to consume during my workout the night before and gather all the gels/make my mix, so it’s ready to grab and go in the morning!
I like to roll out of my bed and go, so a cookie, a few bites of a piece of cake or bagel, some Gatorade- whatever I have in the cupboard that is easily digestible and I don’t have to do any work to eat is usually what I have before heading out the door.
After Workout/Race Fueling:
I like to drink a post-workout mix ASAP after a workout to kickstart my recovery process.
Ever since training for my first marathon a decade ago, for my long runs I keep a bottle of water in my car that I mix a packet of Hammer Recoverite in as soon as I finish.
I try to get some calories in within 15-20 minutes after finishing my run. A Snicker’s bar works great and gives me a little more time to stretch, shower and make something for breakfast.
For the easiest, quickest bang for your buck on getting convenient calories, this smoothie idea works great:
Oatmilk (or any kind of milk)
1 scoop protein powder like Hammer’s vegan or whey protein
1 scoop greens powder
(Sometimes with a scoop of peanut butter powder)