I received this question from a running friend that, frankly, I don’t know how to answer, so I’m turning to you my been-there-done-that, seen-it-all veteran running friends.
Here is L’s question (and she’s not planning to work out in the evening, so she doesn’t need to fuel up for an after-work workout):
I am a 40ish runner who is experiencing a big lack of energy. I run and workout in the mornings, usually at 5:30 a.m., and by the time late afternoon arrives I am ready for bed. I am wondering if there are any diet tricks to help boost my energy. Magic shake? Go-to snack? Any advice would be greatly appreciated! Oh, and I should add that I’m trying to limit my caffeine intake past noon. — L.
My initial response is that everyone’s motivation is lacking right now. I think most of us want to hibernate under fleece blankets all winter. It’s a tough season to run through with all the darkness and cold. But, the truth is that we’ve been very, very lucky this winter to have enjoyed some fantastic winter running weather, so maybe her lack of motivation and flagging energy has nothing to do with the weather.
* What do you think? Any advice for L?
* What foods keep you going all day?
* How do you get over the 3 p.m. slump without mainlining caffeine?
First, Congrats for being a good morning runner! That in it’s self is a tough hurdle to overcome. Keep it up!
Second, my best advice is water and a little snack with sugar in it. I try to continuously drink water in the afternoon so I can feel hydrated and awake. A tall glass of ice cold water really helps me to stay alert without adding any caffeine to my afternoon (I too try to avoid the 3 pm caffeine urge!).
I also try to have some trail mix or granola bar at my side so I can get some quick sugar, which for me helps me from feeling so tired as well. If you mix some peanuts, Cherrios, M&M’s and pretzels, you can have a healthier snack with a little sugar to boost your energy. Try to mix the sugar with other nutrients like protein to help balance the snack. Chowing down on a candy bar is often too much sugar, leaving you feeling great for an hour and then right back to low energy.
If all else fails, take a 15 minute “smoke break” and walk outside. The fresh air and movement can always help restart your afternoon.
Hope this helps!
Went to the doctor once and said “Something is wrong with me; I’m tired”.
Full physical and the reply was
“Not a thing is wrong with you at all. AND, you would be surprised how many people I see, saying the same thing as you at your age (I was then 30). You need to understand why. At 30, your metabolism changes for the first, really noticeable time. You are not 20 anymore. And remember….it will change again”.
I was relieved to know I was ok, and moderately depressed that I was no longer in the best metabolism age.
I do not see motivation as a problem with L. She gets up and runs at 5:30 am. But metabolism may be in need for a check with the doctor.
The caffeine high creates a caffeine low when suspended.
Trick your brain. I put 3/4 amount of coffee in the pot, and sometimes 2/3.
I save on coffee, have a very close flavor to using recommended amounts, and intake less caffeine. I can drink more coffee, as there is less caffeine.
I stop at 2 pm and switch to tea.
The Republic of Tea carries my two favorites. I used to get this in Florida living there, then online, now Wegman’s carries several (in the specialty area, not with regular tea/coffee). Wegman’s West it is across from cheese, top shelf (on your left) on main aisle, before you wobble left for seafood, etc.
Round, unbleached tea bags are in a “pringle-like” can. They are Fair Trade and majorly expensive. 35 to 50 round bags are $8 to $11. You save the airtight can and buy bulk refills. Online http://www.republicoftea.com
Their website is awesome and easy. Hit the top tabs and use the second,
“Tea Collections”. Fair Trade items are in there. Or use this link direct:
http://www.republicoftea.com/fair-trade-certified-tea/c/F_1001_2/
Favorite two:
1) Cranberry Blood Orange……so GOOD, words can not describe.
2) Mango Ceylon—”Metabolic Frolic Tea”.
From the can, “This most favored tea is light, sweet and intoxicatingly fragrant. Mango and sunflower blossoms are blended with superior black leaf teas to produce an uplifting taste. A favorite retreat for coffee lovers. Wonderful on ice.”
You will find that YOU are worth the price of this small extravagance.
Also, we grow a wonderful apple locally called Mutsu. It is a Japanese hybrid, and skip anyone who tells you Crispin is the same. It arrives very late in the apple season. I buy 15 bushels every year (late Oct. or early Nov.) and another 8 bushels to give away at Christmas. They last until April if stored correctly. Price went up last year to $12 a bushel.
You pay THAT for 12 apples in winter.
In your garage or outdoor hut for mower, etc, store these in boxes, put moving pads galore on the floor and around all stacked boxes to protect against freeze (Jan/Feb around here). These will last until April if stored as I said. I fill my fridge two bottom drawers as needed, from boxes nearby my snowblower. COVER the rest well or lose them to freezing temps.
You will then make a lot of applesauce.
Cut three Mutsu in half and wedge the core out of both sides.
Plate the six pieces, and munch late in the afternoon
(Note: cut when you are gonna eat or they brown out).
These are splendid with a cup of hot tea, and revive the weakest of souls among us.
Good luck L !!