As you know, I'm getting towards the middle of my half marathon training. This is my first half post baby #2 (5th overall!) and I've realized how much my nutrition has tanked lately. Back before kids I was all about fuel timing and food journaling...now I eat when I eat and I run when I run and I often am not choosing the correct fuel, or eating it at the right time. I know I could be doing a better job, but I needed a refresher!
So, I reached out to my friend Julie. She's a Registered Dietitian who is a board-certified specialist in obesity and weight management. She runs an online nutritional business, "Nutrition With Julie", helping individuals to reach their desired health goals. Not only is she an expert in all things nutrition, she's a fellow runner, gluten and dairy free just like me, AND a loyal member of my doTERRA tribe.
Julie has some awesome, simple tips to help runners at any stage of training or life be better fueled. I hope you learn something new...I know I sure did! Enjoy!
Whether you’re an experienced runner or just starting out with a goal of running a 5 or 10k, nutrition plays an integral part of your daily routine. Some individuals choose to run first thing in the morning while others run later in the day or in the evenings. Many questions often asked include snacks or eating before runs, hydration during and after runs, are energy gels needed and what are the best types of food to eat post-run or race. Hopefully, I can tackle some of the questions for you!
If you are planning to run for less than an hour, a snack may not be needed. If you feel hungry or prefer to have a bite to eat, a small snack with a balance of carbohydrates and protein would be sufficient – for example, low-fat Greek yogurt with a handful of berries, half a banana with a small amount of peanut or almond butter, unsweetened applesauce or a handful of raisins (may be paired with a boiled egg white for the added protein – the yolk is beneficial and full of nutrients, but fat slows down digestion – save the yolk for post run).
For longer or more intense runs, a low-fat, low-fiber dish would be ideal. You want to avoid high fiber foods before runs to prevent any stomach discomfort. Ideally, it’s best to eat about 2 hours before your run to allow time for digestion. A balance of carbs, protein, and a small amount of fat will provide enough energy and fuel for that long run. An option may be scrambled eggs with spinach, a smoothie (Greek yogurt or a scoop of protein powder, a handful of berries, spinach, thinned with milk of choice), cottage cheese with fruit, yogurt and granola, a banana or apple with nut butter, white rice or white potatoes scrambled with an egg or chicken, or overnight gluten-free oats or quinoa with a scoop of protein powder.
After your running workout or race you can wait at least 30 minutes before eating to allow the body to return to a relaxed state, allowing for optimal digestion. An optimal meal would include a balance of carbs, protein, and fat such as chicken or fish with vegetables and a small sweet potato or eggs with vegetables and a slice of whole grain toast or sprouted corn tortillas.
Pre-and post run it’s important to be hydrated! Before your run, aim for at least 16oz of fluids about 2 hours beforehand to allow enough time for your body to process the fluids. Post run, the goal is to drink at least 16 to 24oz for each pound lost during activity. To have an idea of how much water to drink is to weigh yourself before your run and again afterwards to see how much water was lost through sweat.
What to drink post run? Water is always the best choice, as Gatorade and PowerAde are high in sugar – for those long runs when electrolytes need to be replaced, a better option other than a high sugar beverage would be coconut water, which is full of electrolytes and natural sugars to replace those glycogen stores. Other beverages to avoid are fizzy drinks, which can lead to bloating and discomfort after runs. Many studies have showed that after those long runs or an intense workout, low-fat chocolate milk is one of the best recovery fuels, as it has a balance of carbohydrates and protein and utilized in the body quickly and efficiently.
Of course with running, be sure to always listen to your body!
Thank you so much for the tips Julie! I had never thought or known to do egg whites pre-run, and the yolks post-run! Brilliant! If you have questions or are looking to optimize YOUR nutrition - I encourage you to reach out to Julie. You can email her HERE, follow her on Facebook, AND check out her YouTube Channel!
We're well on our way through the 2nd half of this pregnancy! How does this happen y'all? Time is seriously flying and it's about time for South Texas to get HOT and I'm NOT READY FOR THAT! I do, however, want to be ready for this little one to arrive so I've put together a to-do list for some stuff I'd like to accomplish in the next 4 months! I'm hoping a few of these things will help ease the transition for Miss Mak and make a football season baby a little easier than it could be!
1. Stock the Freezer!
I had this on my to-do list for baby #1 and it SO didn't happen. With football season upon us with a newborn, I want as much food and as little prep as possible for a few months! I've already started with a few freezer friendly crock-pot meals and am hoping to add a few each week to my current meal prep. It's super tempting just to use them now on days I don't want to cook though! We'll see if they last until August!! So far, I've made Chicken Pot Pie and Chicken Enchilada Soup - both GF and DF. Got any great recipes to share with me? Anyone want to come cook with me? I need some motivation and yummy ideas!
2. Create Busy Boxes
I love finding creative little activities for Miss Mak but it's so easy to get in a rut! One of the things I'm most nervous about (please don't tell me there are other things I should be more worried about!) is what Little M will get into while I'm nursing her little sister. While I know these busy bags/boxes won't work all the time, I hope they will be something special and quiet that she can do when I need her to (maybe. once in a while. come on. a mom can dream). I've found a ton of ideas on Pinterest and am trying to do the ones that I can pack in a pencil pouch and just a few in larger containers. I'm also trying to do things that involve Dollar Tree shopping and minimal prep. Check out this Pinterest board to see some of the things I'm going to try.
3. Create my labor & delivery oil kit!
I'm so excited to have essential oils at my disposal this time around! If only I had known about them sooner! I'm super excited to use a few during labor and I'm planning on having a few things prepped for post-partum recovery as well.
Labor Pain - oils like black pepper, wild orange, lavender and frankincense
Peri-Spray - y'all know this is a must! I'll do a recipe combining witch hazel, lavender, geranium and frankincense - possibly some helichrysum
Freezer Pads - pretty much the blend from the spray pre soaked in some pads and wrapped in the freezer.
Roller bottle set - These blends are some of my favorite for new moms - Happy Mama (bergamot, clary sage, frankincense, wild orange, grapefruit) Mama's Milk (fennel, basil, geranium) and Peaceful Baby (lavender, vetiver, cedarwood)
4. Finish my 2015 photo album
This just HAS to get done y'all. If I don't do it now, my kids will be graduating high school before I get their kindergarten pictures in an album. I used to scrapbook but seriously - who has time for that? Last year, I did a Shutterfly album and once I buckled down to upload pictures and design the book it went quite quickly and turned out awesome. I'm on February 2015 right now - so I'm going to have to get cracking soon!
Use this link to get your own free 8x8 photo book!
5. Sibling Prep
I don't think you can ever really prepare a 2-ish-year-old for having a new baby sibling, but we're trying to do the best we can. We talk about her baby sister a lot, kiss mama's baby belly, pray for her every night and currently LOVE playing with baby dolls. I'm planning to get a few books about being a big sister, and spend some time the summer playing with my friend's new baby to get her used to real life teeny ones!
6. Get a few 2nd child essentials
I joke that for your first child you have the entire baby section in your registry, and for baby #2 you just need a cook and a house cleaner. Now, I'd take those for sure, but I guess there are a few things we've decided we need to add to our must-have list.
Bob Revolution Duallie Stroller (affiliate)- I think I was searching for these the day I got a positive pregnancy test. It's #1 on my list for a reason! I love my single, use it EVERY SINGLE FREAKING DAY and MUST have one for my 2 kiddos! They are crazy expensive new, so I've been search for one used. I just found one the other day so I'm super pumped!a If you want to read more about why I love BOB so much - read my post here.
Back Pack Diaper Bag - I thought I was too cool for backpacks during round 1 but turns out, there are some pretty cool ones out there and they are just so dang practical. I need 2 arms free (or more if that were possible )with 2 kids so I think a backpack will be the way to go. I really like this one
Infant Insert for Ergo (affiliate) - I used a BOBA wrap when Miss Mak was a newborn and really liked it, and ended up not getting an Ergo until she was about 9 months old and getting big for a wrap. I like the flexibility of having both options, so I want to get an insert to make my Ergo newborn friendly too. I'll let ya know which one I end up using more! I have a feeling this little one will be worn much more than #1.
Rock N Play (affiliate)- I seriously think this is on every blog list I've seen for must-have's for #2. I think it's actually pretty awesome for your first kid too - but I didn't know about them then! I got one from a good friend of mine and I'm so excited about the portability of it and how cozy it seems! Can I sleep in one? The one I got is a lot like this one.
A few other basics like a new bath towel, some lightweight (Texas friendly) swaddle blankets and diapers. Of course diapers.
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7. Pull out all of our hand-me-downs!
We're lucky in the fact that not only are we having another girl, they are born in the same season so hopefully we'll be able to use all of Miss Mak's outgrown clothes! I just love a good hand-me-down, and it will be so fun to pull out clothes that M wore again! To be honest, most of M's clothes were hand-me-downs so this lucky little girl will be on round 3 or more. Oh to be the younger sibling...
I can't wait to pull out our totes and start organizing tiny clothes again!
how about you?
What kinds of things did you do to prepare for baby #2?
What were your must-haves?
Doesn't your kitchen just beg you to bake in the fall? Or is that just me? Even though we live in South TX where summer never ends (I thought I would never say that with an eye roll...) I have still been in a fall-ish mood lately and I've been getting back into the baking groove again!
Ever since Little M was teeny tiny, she's spent time with me in the kitchen. The kitchen is one of my favorite places. Baking is like therapy to me. Cooking a yummy dinner for my family is totally my love language. Is cooking even a choice as a love language? I'm not sure, I haven't read that book, haha! I'm sure like most parents out there, I wish for my kids to share some of my interests one day! I sure hope we can share a love of making food and that it can be something we do together for years to come! So...I'm doing my best to mold this little girl into an expert kitchenista as young as humanly possible!
Ah! This picture just makes me melt! She was SO LITTLE! This was when she was just a few months old, already hanging in the kitchen with mama! (And yes - I see that Bumbo is close to the edge. She wasn't wiggly yet and I was right there) :-)
Since I've been including Little M in my kitchen adventures for the last 12 months or so, I thought I would share some tips on how to make it work with such little kids! It's TOTALLY possible! Now that we have our little "kitchen helper stand" (more on that in a bit) Little M BEGS to join me in the kitchen. We've already had so much fun together whipping up little bites of love! You know what else is cool about it? I have seen a HUGE correlation between the food we make together and the food she devours at the dinner table. If I involve her in the cooking process, she almost always eats whatever it is! And this is a 1 year old! It really helps with older kids too who may be pickier!
A few notes before we start...
Remember! The kitchen can be a dangerous place. Be sure to supervise your kids of any age at all times! And - this post contains some affiliate links. Purchasing through these links doesn't cost you a cent more, but helps support my blogging (and baking) habits! Thanks for supporting Home Field Fitness!
10 Tips for Baking with Littles!
#1. Be prepared!
While I like to include Little M in everything, it is SUPER helpful to take 5 minutes of naptime to set out ingredients and utensils before you get started. Plus, it makes you feel like you're on the Food Network when you have everything right there! I also like to set the mood with aprons and some singing quality music. Typically 90's boy bands or Disney soundtracks because you know, only the best.
#2. Have a designated place for your Little.
This could be a Bumbo seat for really young ones, a high chair that you can bring into the kitchen or a kitchen helper stand for once they can stand! We absolutely LOVE this one! When your kids have their own safe place to help you from, it will help them stay engaged and involved instead of running off.
#3. Give them their own gadgets
This doesn't mean you have to go out and buy special kid kitchen tools (although these are really cute!). Just give them one of your plastic mixing bowls or measuring cups, a teaspoon or spatula and let them "work" away! Little M loves to stir!
#4. Talk through the recipe as you go
Regardless of how old your kiddos are, there is so much benefit to talking through these recipes. It helps with language development and they really do understand and soak up more than you even know. As they get older you focus on numbers (1 scoop! 2 teaspoons!), maybe the colors of the bowls you are using and sequencing (what comes next).
#5. Let them taste stuff!
I mean, come on - isn't that why you like to make food too? Of course they can't always eat all of the raw ingredients (look out for raw eggs!) but a lot of times it's totally fine to lick the beaters. There is typically at least one ingredient they can eat while you're cooking.
#6. Let them help as much as possible!
We started with stirring. It can be messy, but they will love it! As they grow, you can decide what jobs (stirring, pouring, measuring) they can help with.
#7. Keep a washcloth nearby
You have to be realistic. You kitchen will probably be messier if you have a little one helping you. But I promise you it's totally worth it! I keep a big damp rag right next to us and try to keep up with the mess as we go as much as I can.
#8. Teach kitchen safety!
It's never to early to establish rules in the kitchen. We always talk about how the oven and stove is hot. We talk about sharp knives that only mommy can use.
#9. Let them help wash the dishes
Hey! We may as well get them to do the dirty work too! Littles don't know that it's a chore...it's water and bubbles OH SO MUCH FUN! Maybe one day it will all pay off and they'll offer to wash the dishes FOR you!
10. Enjoy eating what you've made together!
We like to watch our muffins rise up in the oven with the light on, and can barely wait for them to cool off before we both dig in!
I hope and your littles find as much joy in the kitchen as we do - I would love to hear how your creations turn out!
how about you?
Do you like to include your kiddos in the kitchen?
How do you make it fun for both of you?
It's great to see you! I'm Alyssa and I blog about all the things I've found "essential" in my life as a fit mama and football coach's wife. You'll find all kinds of fun stuff here like workouts, oily info, football stories and more!
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I am not a licensed medical professional. All views expressed on this website are based on my own personal research and experiences. Please consult your doctor with any medical issues before beginning a training program.
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