Marathon Training Day 20

Date: January 27th, 2018

Mental Status: #hydrate #energy #recovery #healthy lifestyle #healthysnacks

Training Download Walk Up Hill 2 miles/ Run 2 miles

Today’s Sha-nan-igans If you’re planning to go running or training later in the day, try to eat a meal at least two – three hours before you start. This means keeping your carb and protein levels high on roughly a 60:40 ratio and not pigging out on unsaturated fats that will slow your a** down!

“I am an eater, my family and friends can vouch for me.” I like to eat things that will help me to reach my goals! It doesn’t excite me to be super skinny and exhausted. I’d rather feel strong and look voluptuous. That to me is sexy!

Heres a few things I enjoy:

A Small Scooped Out Baked Potato – I fill it up with some turkey chili, a touch of cheese, and always eat the skin, it’s the healthiest part. Skins are loaded with disease fighting nutrients and are an excellent source of fiber.
A Small Portion of Pasta (with plenty of veggies)
Avocado Toast I know it’s so HOT right now. I love mine with a love it with a touch of salt and pepper & a piece of cucumber sliced on top

Don’t run on an empty stomach or your performance will be impaired.

Pre-training Eat a small meal or snack between one to two hours before you start your training.

Heres a few things I enjoy:

Fresh fruits Eating a variety of colors such as (green apples, oranges) is the best way to get a sufficient amount of vitamins, minerals, and other beneficial compounds.
Almonds contain tons of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure & may lower your cholesterol levels.
Celery & Peanut butter in addition to having just the right combination of crunch and creaminess is super healthy for you. The high-quality, unsaturated fat in the peanut butter fills you up while the celery adds no extra calories, carbs or sugars.
Protein Shakes deliver amino acids to muscle cells, helping them to recover after strenuous workouts

Snacking During The Day They say that Elite athletes keep their blood sugar level as constant as possible by snacking regularly and healthily throughout the day. Target the same snacks you would as a pre-training boost adding carbohydrates, fruits or even a protein shake.

Recovery If you’re putting in the work, your body will need a good recovery when you finish your training. Remember when the tank is empty it’s time to refuel.

Do this: After 30 minutes of finishing your class or run your body immediately needs the proper nutrients to repair your tired muscles and replace energy. That’s when you should order yourself one big delicious bowl of Acai. It’s cool and refreshing and leaves you energized!

Question: What do you do to enhance your overall performance?