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Sara Malo

Choose Healthy and Happy!


I have a lot of women ask me about my diet or what are good foods to eat when running longer distance. I am going to be honest I am terrible with fueling my body properly. I am not a huge fan of eating in general or grocery shopping for that matter. The one right thing I do is drink a ton of water during the day. No matter if you are a runner or not I would recommend cutting out juices and soda and drinking just water. You really don't need all those sugars in your drinks and you would be amazed all the calories you don't need in those drinks.


One thing I have on my days I run is a protein shake. I know some runners have them before they run but I actually have my shake after my run. My current shake consists of zero calorie almond milk, a scoop of Gold protein mix, a handful of walnuts or almonds, flax seed, tablespoon of natural peanut butter and a full banana. It's essential I have at least one banana a day or I get terrible muscle spasms, like fall down life stopping muscle spasms. I try to eat a ton of blueberries especially if I do any runs over 10 miles. As a runner blueberries are one of the smartest fruits you can eat. Blueberries are packed with vitamins, minerals, fiber, and disease-fighting antioxidants. There's a lot of research out there showing just how powerful the antioxidant content in blueberries actually is. After I ran my first Boston Marathon I ate a quart of blueberries for a full week.


Other foods I eat for running fuel are cliff bars, a banana sandwich (banana, natural peanut butter on whole grain bread), handful of almonds, hard boiled eggs, dark chocolate and obviously pasta. It's also good on long runs to take a fuel belt with water and gatorade mix. I also use GU energy gels for anything over 12 miles. If you have never used the GU gels before good luck they are painful to get down. My last marathon I was using the lemon/lime flavor but it's hard to get used to them I am not a fan but they are a must. My brother who is my mentor for all of this actually drinks chocolate milk after long bikes or runs. I just don't like chocolate milk so that doesn't work for me. Another good tip that has helped me is having mini peanut butter cups on long runs but if it's the summer you need to have a mini cold pack in your fuel belt for those. When I was running the Hartford Marathon I think I ate 20 peanut butter cups and did my PR.


Bottom line you can't not eat or hydrate and run over 5 miles. Take it from me running long distance not properly fueled is a bad idea. There are tons of runners websites, facebook feeds, instagram posts to follow to keep you on point. One of my favorites is Runners World.


If you have any tips to share please chat me! Happy Saturday All...

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