Archive | fuel RSS feed for this section

Fuel Is Your Friend

18 Jul

This is a Guest Post from our friend Natalie Wynn. You can read her blog at ::

If you have ever run a race of any distance you know the importance of fuel for your run. However, showing up to the starting line of a race and snagging a bagel from the sponsor table probably isn’t the best way to ensure that you are prepared. I unfortunately learned the hard way when I set out for a 10 mile run one morning with only a tablespoon of peanut butter as my fuel. Let’s just say I was thankful for those energy bites that I had stored in my water bottle pouch, otherwise you would have seen me on a bench somewhere along the path.

There are many different expert opinions and articles you can read that tell you all about the amount of food you should eat, at what time, and what types of foods. But only you know your body and just like any normal person, I wanted to find out what best worked for me. So I opened my pantry.

The best part about fueling for a run is that you don’t need to go buy some high-performance drink or drop $50 at your local sporting goods store on the “best” fuel.  What is natural and wholesome will sustain you. You have all the resources you need in your kitchen!

My top 3 recipes for race day or a long training run are listed below. They are each less than 300 calories, (especially if you use lower calorie milk), and will give you the energy you need to start off your run right. A good rule is to consume 300-calories/150lb athlete an hour before your exercise. (Source)

Morning Runners Oats

–       ¼ cup of Rolled Oats

–       ½ cup of Almond/Coconut Milk

–       ½ Banana (sliced)

–       1 tbsp of Honey/Agave

–       Pinch of Cinnamon

Add ingredients to a jar with a lid or glass, and cover. Leave the jar in the fridge overnight and it will be waiting for you in the morning.

Banana Bites Energy Bowl

–       1/2 Banana (sliced)

–       1 Tbsp of Peanut Butter

–       ¼ cup of Oats

–       1 Tbsp of Honey/Agave

Mix together ingredients in a bowl and grab a spoon!

Pump Me Up Pancakes

–       1 Egg

–       ½ Cup of Almond/Coconut Milk

–       ½ Banana (mashed)

–       ½ Cup of Oats (ground into oat flour)

Mix ingredients and cook in griddle. Top with peanut butter & honey for a little extra kick!


For me personally, I like to eat one hour before I run so that my food has time to settle and kick in for energy. You want enough carbs to sustain you and a little bit of protein, but not too much. Dairy products can sometimes make your stomach feel sick so I suggest Almond or Coconut Milk with the above recipes.

Remember, fuel is your friend and one of the best ones you will find on race day.

Want to learn more about fueling for a run? Here are some helpful articles I have learned from:

How to Fuel for Your Workout


Marathon Fueling Q & A


Quick Bites