Secret (Sticky) Formula to Exercise Endurance

triathlonEndurance athletes are an inspiration. They run, swim, and bike without fading as quickly as the rest of us. What stops us in our tracks? Cramps, hunger, boredom and overheating. Those athletes must have a secret we don’t know.

I asked eight marathon runners for their personal advice for endurance. Here they are:

  • How to avoid cramping: Fuel up one hour before a workout, and eat a banana and drink some coffee and water.
  • How to avoid hunger fatigue: Eat 1) peanut butter on toast, 2) scrambled eggs on toast, 3) oatmeal, or 4) a protein bar before working out.
  • How to stay cool, fresh and energetic: Work out in the morning or evening, when it’s cool and ozone layers are lowest. Sip water before, during, and after your workout.
  • How to keep going: This one is one part psychological and one part physiological. If you’re outside, stay off busy roads. Explore neighborhoods, parks, trails, and beaches. This keeps your mind interested while you’re avoiding automobile pollution.

Do you have additional tips for athletic endurance? Let us know in the comments below.

Shelly Bowen is a professional writer and Web content strategist based in California. She enjoys hiking, dirt biking, kayaking, and running in sand.

Post-Workout Chocolate Shake Recipe

shakeSome pre-workout prep for your post-workout beverage can give your fitness a delicious edge.

According to recent studies, milk might be just as effective at helping your muscles as sports drinks. Chocolate milk? Even better. The beverage provides the protein, carbohydrates, minerals, and fluids exercisers need most after a workout. Add whey protein for even bigger muscle benefits.

Post-Workout Chocolate Shake

1/2 cup lowfat milk
2 tablespoons nonfat vanilla yogurt
2 scoops (31 grams) of whey protein (chocolate or vanilla)
add teaspoon of dark chocolate coco powder (if you’re using vanilla whey protein)
8-10 ice cubes or to taste

Blend until smooth. Keep in a Thermos or cooler until after your workout. Drink within 10 minutes of the end of your workout for best results.

Source 1, 2.

Shelly Bowen is a professional writer and Web content strategist based in California. She enjoys hiking, dirt biking, kayaking, and running on the beach.

Recipe: Golden Apple Oatmeal

By admin  
Filed under Featured, Nutrition

apple-girlBefore a long run — or simply a long day — have some oatmeal to keep your energy levels up. With six grams of fiber to fill you up and 4 grams of protein, it should be a staple in your kitchen.

Breakfast Ingredients:
1 golden delicious apple, diced
1/3 cup apple juice
1/3 cup water
Dash of cinnamon
Dash of nutmeg
1/3 cup rolled oats, uncooked

Dice up the apples and combine all ingredients except the oats in a pot; bring water to a boil. Stir in rolled oats and cook for one minute. If you use multigrain oat cereal, you’ll get a chewier texture and will need to cook a little longer. Cover and let stand several minutes before serving.