Trader Joe’s is a favorite supermarket among many of us because of its fair prices and unique food choices. You can spend hours walking the trails and you will find many options that fit perfectly into your diet, which contain all the nutrients needed to maintain your workout.
But sometimes these options can feel overwhelming, so we spoke to two registered nutritionists about the elements they consider the best foods for runners: Angie Asche MS, RD, CSSD, owner of Eleat Sports Nutrition and author Nourish your body,, and Sarah Schlichter, MPH, RDN, founder of Nutrition for Running and host of the Nail Your Nutrition podcast. They spoiled their choice of charging before, in the middle and after launch. As a quick refresh:
- The breakfast should ideally be rich in simple, fast-acting carbohydrates to supply energy, but there should not be too much fiber to cause GI problems. These carbohydrates are digested quite quickly and can be eaten 30 to 60 minutes before running.
- Medium snacks are best for light to moderate efforts that are 90 minutes or longer (or high-intensity efforts for 60 minutes), and they should contain simple carbohydrates and sugars to give you fast energy. Depending on your workout and individual needs, it is recommended that you recharge every 30 to 45 minutes.
- After a breakfast or meal, there should be a 3: 1
→ No matter what you are looking to improve in your life, find it with Runner’s World +!
Prerun: Organic spaghetti from yellow lentils and brown rice
If you’re loading carbs for a big race, you’ll want to keep these spaghetti in your closet. Made with yellow lentils and brown rice, it is high in carbohydrates, protein and fiber to provide energy and keep you full all day or night. Not to mention that it is gluten and vegan free, which makes it profitable for runners with dietary restrictions.
Prerun: dried mango with spices from Chile
Schlichter says dried fruits like mangoes make an excellent pre-breakfast snack because they not only provide carbohydrates but also have small amounts of iron and antioxidants, she says. Schlichter likes mango-flavored chili to taste, but she also recommends mango slices or dried mangoes for runners who only want the taste of tropical fruits.
Prerun: Gluten-free Granola Ginger Turmeric
When you are tired of the same old granules, this variety of ginger turmeric will surely amaze your tastes. It is made with oats, crispy brown rice, coconut and hot spices such as turmeric, ginger powder and cinnamon. “This is a great pre-introduction option with a high-carbohydrate content to replenish glycogen stores before running,” says Schlichter. “Both turmeric and ginger help reduce inflammation.” She also recommends wearing this granola together over ultra distances to change things and alleviate fatigue from taste and texture.
Prerun: Track Mix Crackers
Spicy, sweet and crunchy, these crackers deliver to the taste and texture department. “A mixture of mung beans, sesame seeds, raisins, pumpkin seeds and cashews creates a taste in every bite,” says Schlichter. “These crackers provide sodium, carbohydrates, fats and proteins so they can work as a snack before a run,” she added.
Midrun: Medjool dates with organic bones
With almost 30 grams of carbs in just three dates, these juicy and sweet dried fruits are perfect to put in your package for the long term. They are not only portable and easy to eat, but also provide potassium, an electrolyte lost in sweat. Sprinkle a piece of salt on top to replace sodium loss and soften the sweet taste. “I’ve worked with ultra runners who eat them while running, but most runners enjoy them as an early breakfast before running,” says Ashe.
Midrun: Organic fruit crushers with apple sauce
If you are tired of sports gels while running, choose something more natural, such as squeezing apple puree. Prepared only with organic fruits, these bags are available in different flavors, such as apple mango, apple banana, apple strawberry and more. Not to mention, each pack is small, with only 15 grams of carbs, so you can relax it during a shorter, more intense run or take a few with you for a longer run.
Midrun: Cold pressed watermelon juice
Watermelon makes a refreshing and hydrating juice that offers a lot of potassium. It also has an amino acid called L-citrulline, which can reduce muscle soreness after running. If drinking something while running is your style, try adding a dash of salt to watermelon juice for a dose of carbohydrates and electrolytes.
Postrun: Omega Trek Mix
Postrun: Muffin with dark chocolate proteins
“Morning runners who either miss breakfast or don’t know what to eat can count on [Trader Joe’s] a dark chocolate muffin with protein for easy eating, which works great at home or on the go, ”says Schlichter. One container contains 12 grams of protein and 31 grams of carbohydrates to help muscle recovery and replace glycogen stores. “Just remove the lid, add liquid and microwave for 60 seconds and you’ll get a flexible muffin with protein,” she says.
Postrun: green goddess salad dressing
Prepared with avocado, green onions, lemon, chives, basil and garlic, this dressing is full of flavor and goes well on salads, grain bowls or roasted vegetables. “Avocados are a great source of healthy fats for runners, and this dressing is ideal as part of your post-run diet,” says Ashe.
This content is created and maintained by a third party and imported on this page to help users provide their email addresses. You may be able to find more information about this and similar content on piano.io