Скачать или смотреть If you’ve been feeling sluggish during your runs or find that your recovery isn’t quite where you

If you’ve been feeling sluggish during your runs or find that your recovery isn’t quite where you want it to be, you’re not alone. Fueling is often the missing piece that keeps runners from reaching their potential. One common mistake is training fasted or under-fueling before a workout, hoping it will lead to better fat loss. But in reality, your body needs fuel to perform and recover. Here’s how to get it right: Pre-Workout Snack: Aim for 15g of protein and 30g of carbs about 30 minutes before your workout. This combination provides the energy you need to power through your run while helping to protect your muscles. Examples: Greek yogurt with honey and berries, a rice cake with protein peanut butter and half a banana, or a protein coffee with collagen. Post-Workout Recovery: Within 30 minutes of finishing your run, grab 30g of protein to kickstart muscle repair and replenish glycogen stores. My favorite is a quick protein shake with Equip protein powder, raw milk, and a frozen banana. 🍌 It’s easy to blend up and perfect for busy days. Why It Matters⤵️ 🏃‍♀️ Improved Performance: Studies show that consuming protein before and after exercise can improve muscle recovery, helping you bounce back faster for your next run. This is especially important for moms who are always on the go and need to maximize their energy. 🦵 Stronger Muscles, Fewer Injuries: Regularly hitting those protein targets helps prevent muscle breakdown and supports muscle growth, which translates into stronger legs and a more resilient body—keeping injuries at bay. 💡 Pro Tip: Aim for balanced meals with protein, carbs, and healthy fats within 90 minutes after a workout to keep your energy levels steady throughout the day. Think grilled chicken with sweet potatoes and sautéed spinach or a turkey wrap with avocado. What foods should you focus on? Comment LIST and I’ll send you my Fueling Foods List FREE!