Fueling for fitness classes + training
Hi friends! Hope you’re enjoying the morning. I started mine off with a short run in our brand-spanking-new brisk weather. It’s amazing what a little cool breeze can do for an outdoor workout! I’m determined to savor it as long as possible. I did 3 miles and then came home for a short stretch… it was glorious.
Something that I’ve been asked pretty often lately is how I fuel for the classes I teach in addition to the current half marathon training. As you can see on my weekly fitness plan, the days I’m not teaching are pretty low-key, save for chasing around an active little lady. The days I do teach have been pretty crazy lately since I have track practice on Wednesday and long runs on Saturday. I could probably skip out on the track practice and easy weekly run, but I’m excited to see how well I do with my race when I train properly. To be totally honest, I’m still trying to figure the whole extra running fuel thing out. Since my teaching schedule is so volatile, it’s hard to know when I’ll have a chance to have a meal in between classes, how much to eat without feeling like a have a food baby, and making healthy choices. Aaaaand sometimes those locker room cookies taste way too amazing to pass up.
Some of the tips and tricks that have helped me:
-Gels and shot bloks. So they’re not “real food,” but can do the trick if you’re looking for a quick dose of fuel. Lately I’ve been taking a few shot bloks at miles 4 and 8, and also have one gel right before starting my long runs and track workouts. The mocha flavor gives me a nice boost of energy, too 🙂 In a worst-case scenario, I usually have some gels in my backpack if I teach two classes back-to-back and don’t have time for a full meal.
-The breakfast bomb. This is what I’ve been packing for breakfast on my long run + teaching days and it’s a bomb of protein and calories to replenish my energy for the classes ahead. In a jar: 1 cup cooked quinoa, a container of goat’s milk yogurt, a pack of egg white protein, a scoop of sunflower butter, frozen berries + chia seeds. It can be made ahead, is portable, and absolutely delicious.
-Making sure to plan and prep ahead. If I know it’s going to be an intense day, I have all of my snacks packed to take with me or quickly eat when I stop at home.
It’s all still a work in progress, and I’m glad it’s not a full lifestyle change. With my extra running days, things have been more intense than usual, but I’ll be able to jump back into my normal routine when it’s over. On normal days, I can gauge it by how I feel, but on teaching days, sometimes I feel like my intuition is broken. Sometimes I won’t feel hungry at all but will know I need to replenish, and others, I feel an extra ravenous beast.
Here are some of my all-time favorite quick and easy snacks when you’re active or on-the-go:
–Amazeballs (the classic never dies)
–Breakfast cookie (make in a container the night before to grab in the morning)
-Smoothies (these aren’t the best when you make them in advance, buuuut you can make a smoothie pack to quickly add milk and blend right before drinking)
-Veggie and hummus wraps
-Homemade sports drink (LOVE this stuff!)
-Protein bars (I really love the Vega Sport Chocolate Coconut)
-Fresh fruit bowl
-Banana with nut butter
So tell me friends: anyone else out there with an active job and currently training for an event?
What’s your favorite on-the-go snack?
Hope you have a great day!!
xoxo
Gina
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Great tips! I know that during anytime I do fitness training it’s so draining energy wise so it’s so important to bring a bunch of little Snacks that I can have all throughout the day. I even brought some green juice just for some added nutrients. I found that really helped.
My favorite on the go Snacks are definitely homemade protein bars or just a simple apple with a handful of nuts.
Ugh I managed to gain five pounds when I trained for my half. Now that it’s over I’ve lost it all and feel normal again, but all that running made me so hungry.
I’m an intuitive eater so I just tried to be prepared and listen to my body, but it’s hard.
Getting the timing right for my training has been quite a challenge for me recently. I seem to eat too close to training (weights or running) or try to last until after. Either way I end up with gut bomb (if I eat) or no energy (if I don’t eat). Got any tips on timing when talking about fueling?
for those situations, i like a small snack. do you like bananas with almond butter?
I am determined to try your amazeballs this week! It is officially on my “to-do” list! 🙂
I really want to live where you are – the views look amazing where you are running!
Great tips! I seriously can’t believe how much you fit into a week as far as work/training plus being a mama. You are quite amazing <3
wow, thank you, lovely!
When I’m doing a lot of running, my go to is a scoop of almond butter with chocolate chips dropped on top of it. Carbs, protein and totally delicious. And it takes me less than a minute to eat and run (no pun intended).
Fresh fruit and roasted chickpeas are my faves!
Great tips! I definitely don’t have the intense workout schedule you have, but my job requires me to be running around and on my feet a lot, so I do have to pack snacks with me. My favorites are fruit and trail mix packets from Trader Joe’s. They’re already individually sized so I can just grab one on my way out the door!
those trail mix packs are awesome! i’ll have to grab some next time we’re there
These are some wonderful tips! My favorite on the go snacks are raw almonds, granola bars or energy bites.
loooove granola bars 🙂
Sounds crazy! I cant imaging having that much energy but at least you get to eat great snacks?
Sounds like you are quite busy! I sometimes think about looking into teaching group fitness classes, but I’m not ready to leave my little one with a sitter. Maybe once she’s in school. I feel busy as it is, I don’t know how you do it!
My favorite on the go snack is either a protein shake with pb2, a banana, flax seeds and coconut oil. It keeps me full! I also make a yummy no bake pb ball and they are great to grab. I’ll have to re your amaze balls!
Thanks for the tips!
i’m very lucky that family watches liv while i’m at work, and tom is home when i’m running. it’s busy, but i’m glad we found a balance that works for us. 🙂
xoxo
Great tips! I’ll have to try some of these out!
I have a very active job (I teach 13 fitness classes per week, plus 4 dance classes for kiddos). I’ve only had this schedule and job for about a month and a half, so I’m really still just getting used to it. I wanted to get into training mode for at least a half marathon, but I’m still adjusting. Once I can figure out the whole “fueling” thing, maybe I can start training for a winter race. I’m basically a ravenous beast all of the time. M, W, & F are especially hard because I have three classes back-to-back with no time to refuel. I’ve been packing a lot of fruit and relying on ready-to-drink protein shakes that have some carbs too. I love seeing the snack ideas, so keep ’em coming 🙂
LOVE that first photo – I adore the southwest (i’m from Vegas).
I tend to automatically reach for bars (like Lara or Kind), but I really want to break that habit…
Your schedule is super crazy! It looks like you’ve been figuring out how to fuel yourself properly though, so high five!
I’m training for a marathon and the mocha gel is my savior. Love the flavor and the energy boost. Otherwise I love snacking on nuts (walnuts & almonds) and popcorn!
My fav go-to snacks are a fruit (usually apple) and nuts – super easy on the go and no assembly required – or veggies and hummus when I have a bit more time 🙂
I love hard boiled eggs and some crackers for an on the go snack!
Your little snacks look so light and yummy!
I love amazeballs! And mini lunabars are perfect! They are so tiny 🙂
prepping food ahead helps us! although there are sometimes we get behind and have to just make do with what food we have around.
Homemade sports drink?? What’s in that?
i second this!
My go to snack for extra fuel is an apple or banana and PB, but any nut butter would do. Easily portable and doesn’t require a fridge or anything. It’s simple, but it’s classic.
I always like to have almonds or peanuts around for snacking.
For runs, I find that sugary granola bars, candy, or dates do the trick either before or during a workout. They’re easy to digest and cheaper than gels. I even ate pieces of a Pop Tart once during a run, haha! Just throwing in my two cents in case you get sick of the gel stuff or want to save a little. I don’t know anything about the actual nutrition, just that all those things have worked for me.
I love trail mix as an on the go snack, my only problem is not eating the whole bag at once…
they sell the portion size little bags at trader joes 🙂 otherwise, i’ll eat all the chocolate out of the costco sized bags haha
My latest snack obsession is an organic cheese stick from Joe’s with a handful of crackers. Those little sticks have 8 grams of protein in them and the combo is surprisingly filling.
i have trouble with this too. i always feel like there are just not enough options, especially since i try to eat GF. i’m always trying to incorporate more fruits & veggies even in the form of snacks.
also for your bfast- do you eat it before or after your morning workout? and why.. i wasnt sure.
i cant decide if its best for me to eat before or after, is uauslly depends on what time i get up/the night before but its tricky to gauge! :/
thankss:D (&for this post!)
it depends on what i’m doing. if it’s cardio or weights, i like to do it first thing on an empty stomach but if it’s a long run i have a banana with almond butter and a mocha gel, the rest of breakfast after
Every morning before working out I drink a coffee blended with coconut oil and grass-fed butter. It’s yummy and gives me a great boost with no crash later on. The breakfast is right after the workout.
I love you snacks and the pictures!
Thank you for sharing.
Training on top of a full teaching schedule is my weekly struggle. 🙂 Everyday is different and somedays i can’t get enough food, others I’m too tired to care. Ha. 🙂
I teach group fitness and I am training for a half marathon too!! I don’t teach quite as often as you, but there are weeks when I sub more than others (this week!) and other weeks are just fine. I agree that it is hard to find a balance…I’m still trying to figure it out too!
I’m currently training for a half marathon and as the runs get longer. I’m trying to figure out the whole fueling thing too. I’ve been using clif shot bloks on my long runs, but they are so sweet. I think I need to try a different flavor. Usually after my run, I go to my mom’s house for a big breakfast, bacon or sausage with eggs and toast. That usually hits the spot, at least for a bit!
So helpful! I’m about to head to a resort and my days are filled with fitness activities – this is great! I just wish I’d have access to make my own Amazeballs while I’m away 🙂