Fueling Your Long Runs
With marathon training and the heat of summer in full effect, I've been getting up earlier and earlier to cram in the miles. Sometimes it's just too early to break out the vitamix and make a smoothie. I need something I can just grab and eat while I'm waking up. Plus you don't have to worry about waking up the whole house with the blender. With that said, I've been a big fan of overnight oats pre long run. They are easy to digest, contain complex carbs, won't spike your blood sugar.
Chia seeds slow the conversion of carbohydrates into sugar, meaning the carbs you eat will be able to fuel your body for longer periods of time. They are also super absorbent (30 times their weight) so they help regulate body fluid levels and retain electrolytes, which is perfect for summer running. Oatmeal plays perfectly with chia, giving you slow-releasing carbs which will provide you energy source during your run. The banana gives you more carbs and just tastes delicious.
Grab a mason jar or tupperware and put the following in:
- 1/2 cup old fashioned oats
- 1/2 water or non dairy milk
- 2 tablespoons chia seeds
- 1 teaspoon cinnamon
- 1 small banana
Put the top on, shake well to mix and stick it in the fridge.
Wait overnight or at least 3 hours before enjoying.