Graduated Compression Socks were not a widely known product some 10 to 20 years ago, but in 2017, thanks in part to their application in sports, these socks are now common in many circles. What was once a medical product reserved only for patients with venous insufficiencies, is now a well-adopted technology chosen proactively by […]
As the owner of her own rock climbing guide business, there’s no obstacle big enough that LEGEND Brand Ambassador, Whitney Vestal, can’t climb over. “Climbing is scary and overcoming that is a huge part of why I like climbing,” Whitney said. “Every day I climb and don’t cry is a big accomplishment!” Whitney also does […]
Athletes aren’t the only ones using their legs all the time. Professionals everywhere spend hours a day on their feet whether it be moving from meeting to meeting or patient to patient. Thankfully, there is now relief for professionals who experience swelling that results from traveling or long hours of walking. TJ Johnson, CEO of […]
Jason Knight, TV News Producer and LEGEND Compression Brand Ambassador, is a family man. Everything he gets out of running comes back to that fact, for better or for worse. “Running is the key to preventing a family history of diseases that include diabetes, high blood pressure and heart disease,” Jason said. “I run now, […]
When it comes to runs I choose to sign up for, the ‘run’ part is only half the fun. The other half is the fun stuff that comes along with it. If a race boasts cookies and beer at the finish line, I say “Sign me up!” If I can wear exciting, bright attire, like […]
Trails are as different and individual as the humans who run them. Some are in extraordinary settings, others exist as snaking oases in the midst of urban sprawl. What makes a trail especially worthy of a run depends on what criteria you consider important. Do you prefer dusty canyons? Wildflower meadows? Lush forests? Mountain ridges? […]
For LEGEND® Compression Brand Ambassador Jasmin Niemiec, running is not only her life; it’s her business. As an entrepreneur, Jasmin coaches female fitness professionals who want to make a healthy living their business too. The Start of a Life-Long Passion Jasmin’s passion in this area stems largely from the lifelong bonds that resulted […]
Your training plan may say it’s time for your lunchtime five-miler, but your grumbling stomach begs to differ. So how can you get through your workout without keeling over from hunger? Have a snack, of course.
“The right snack can prevent premature fatigue on a run and keep blood-sugar levels steady, thwarting cranky moods that might cause you to peter out early,” says sports dietitian Jan Dowell, M.S., R.D. She recommends eating up to 150 calories if you’re running within 15 to 30 minutes and as much as 300 calories if you have an hour or more to digest.
And, yes, it’s okay to have a nibble if you’re trying to lose weight, just keep it on the lighter side. The options below contain carbohydrates for quick energy, a bit of protein to hold off hunger and some electrolytes to keep your fluid levels balanced.
Best of all, these snacks take little or no prep, so you can grab a bite and go.
1. Applesauce or Pudding
These options are great because they give you the carbs with little or no fiber!
This snack quenches your thirst while providing more than your daily need of vitamin C, a vitamin that helps prevent muscle injuries.
Just make sure you choose a cereal with low or no fiber. Muscles can convert simple carbs into energy faster than fiber-rich foods.
The natural sugars are a good source of quick carbs. Also, they are packed with potassium, which aids muscle function.
5. Iced coffee drinks
The milk provides some protein while the caffeine can help your focus during a run.
6. Carrots and Hummus
This protein and carb combo will help keep you satisfied during long runs.
This whole grain snack is great for longer runs because it will stick to your ribs without feeling heavy.
8. Sweet Potato
High in carbs, this snack will provide long-lasting energy for your run.