Portable Real Food for Exercise

Can you fuel your ride, run or triathlon (or other sport) with real food?

YES!

In this Find Your Edge podcast, Chris Newport describes the options for using real foods that are easily portable for running, cycling, triathlon or other exercise like hiking, mountaineering, rock climbing and more. There are plenty of reasons why athletes avoid sports drinks and other engineered products like gels or energy chews. Whether they don’t agree with your gut or they don’t taste good, or they are too expensive, here are some options for portable foods for pre, during and post exercise.

Don’t Forget the Basics of Fueling

For this, we suggest downloading our Free Fueling & Hydration Cheat Sheet which lays out timing and amounts for pre, during and post workout fueling and hydration. Keep in mind that carbohydrates are the main player here, as the goal is to try to conserve as much glycogen as possible for endurance exercise.

Pre-Exercise Fueling

For pre-workout or breakfast options, try portable oatmeals that you can buy at the store or make yourself, like our Superfood Cereal. You can also find more recipes in our Race Day Portable Foods Recipe Book, Runner’s Recipes: What to Eat Before, During and After Runs, or Bars, Bites & Energy Balls.

During Exercise Fueling

During exercise, try our homemade sports drink. You can also raid the grocery or convenience store aisle, hunting for higher carbohydrate options that will suit the conditions you’ll be in (remember: chocolate melts in the heat!). Things like dried fruit, animal crackers, gummy bears, cookies, granola bars, chips, pretzels, and “squeeze pouches” (aka baby food) can work well. Be cautious with items that are too high in fat since they’ll delay gastric emptying. Think through some of the logistics, like how you’re going to carry your fuel options.

Recovery Fueling

Check out our Recovery Nutrition for a Fueling Edge as well as our Recovery Nutrition Guide & Recipe Book. There’s so many options, but the basics are replacing lost glycogen (aka carbs), getting some protein on board to support muscle protein synthesis and replacing lost fluid and electrolytes. This can be done with everything from a sandwich and water, Decadent Recovery Hot Chocolate, or a trip to your favorite local restaurant.

Whatever real food portable options you choose, be sure to TEST them out before race day to ensure everything “sits well” and that you’ve considered your logistics. Happy fueling!

Need help determining what portable foods work for your athletic goals?

Book a FREE Nutrition Consult with our expert licensed performance dietitians here.

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