Beating The Heat

If anything, I would say if you can avoid training in the heat-DO IT! But as for people like me where a treadmill doesn’t always do the trick or replacing the open road with a stationary bike in a spinning class isn’t in your training regime-then here are a few hints and suggestions for you!

This past weekend I braved the New York City heat at 6:30 in the morning with a training run. I hydrated through the night before and didn’t set a high-mileage goal but was hoping to end up somewhere around 7 miles.

While overall I hit my goal, it still wasn’t worth it! I felt fatigued and did everything I was supposed to do-drank water before during and after, ate a half hour before and a half hour after. But after much research and great efforts of trying out the best pre and post workout foods and liquids-I have come to new conclusions.

Before Exercise:

*High carbohydrates

*Low fats and fiber

*Common foods your body is used to

Side note: I chose to eat Greek yogurt with high-fiber cereal and fresh blueberries-while the berries are great because they carry a lot of natural amino acids and are easy on the digestive system, the cereal and yogurt made my stomach ache and gave me cramps.

Suggested Foods:

*Fresh fruits

*Banana with peanut butter

*Bagel or english muffin with jam

*Granola bars

During the workout, depending on how much you sweat-you need more then just water in this kind of weather. Anything with electrolytes can be beneficial whether it is a sports drink or something natural like coconut water.

“Push carbs to restore muscle fuel reserves, and some protein to help in the repair and building of muscle tissue. There is no time for dilly-dallying-eating for recovery should begin within 30 minutes of finishing a workout.” -Christopher D. Jensen, Ph.D and writer for Powerbar.com

After Exercise:

*MORE LIQUIDS

*Carbohydrates

*Protein

Suggested Foods:

* Eggs (recommended with veggies) and toast

* Yogurt and berries

* Potato Chips (they’re always given out after races to restore sodium levels)

* PB & J sandwich on whole wheat toast

* Trail mix with nuts and dried fruits

* Cottage cheese/low fat cheese and fruits

* Lean meats-like turkey or chicken breasts

Everyone has their own favorite snacks pre, post and during workouts especially because every body is different. But hopefully these suggestions were helpful and stay hydrated!!