Having the proper nutrition before, during and after workouts is almost as important as the workout itself.  This is especially important when you are doing endurance sports.  I always bring along fluids and food for longer workouts. I’ve experimented with a lot of things over the years from sugary sports drinks to gel packets to gummies.  Since I started a paleo diet and bringing along paleo nutrition I have never felt better.  My GI issues are much better and I have more energy during workouts.  Here is a breakdown of how I fuel during an endurance workout.

Pre- work out :

  • My go to pre-work out meal is 2 eggs, 1/2 to 1 sweet potato and a handful of almonds. (I usually do endurance workouts first thing in the morning so this is also my breakfast)
  • If I’m doing a shorter workout, I will skip the sweet potato and just do 1-2 hard boiled eggs and a handful of almonds.

Fluids:

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  • I bring along water for shorter workouts and coconut water for longer workouts
  • Coconut water has a similar mineral and electrolyte makeup to plasma  without any  added sugar or chemicals so it’s an excellant hydration choice
  • Not all coconut water is created equal.  I like Amy and Brain or  Harmless Harvest coconut water.  Click here for my blog post on coconut water
  • On really hot days and on race days, I either add Elete electrolyte solution to one of my water bottles or take salt tablets. I try not to do these very often but I live in South Carolina and it it can get HOT during summer workout
  • I try to drink a 24 oz bottle of liquid every 20 miles that I ride
  • I don’t drink quite as much when I’m running.  I usually bring along a running bottle and sip it as I go. On hot days, I plan my runs so that I run back by my house or by the local YMCA to refill my bottle
  • I use this running water bottle by Amphipod

Food:

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  • I bring along Larabars and bananas for nutrition.  I’ve tried bringing other things such whole nuts but Larabars and bananas are just easier for me
  • On a ride I eat a bar or a banana every hour I’m on the bike ( for a 3 hour ride, I’ll bring 1 banana and 1 Larabar plus an extra bar just in case I need it)
  • On a run I eat a banana or Larabar about every 6 miles.
  • Be sure to read labels on Larabars as not every bar is paleo compliant.

Post work-out:

  • I immediately eat a lean protein and complex carbohydrate after my workout.  This is usually a chicken breast and another sweet potato

I’ve done a lot of reading on endurance nutrition, have  had advise from various coaches, and have years of race experience.  This is what works for me. You can use these same principals and experiment and find what works for you. If you are doing an endurance race like a marathon, half ironman, ironman, etc it is important to practice and fuel yourself on training runs/rides just as  you would during a race. Happy training 🙂