Laura Schulte, known for her inspiring fitness and nutrition tips on Instagram, has in a post Give an insight into your diet on one of your intensive running days. Finally, 18 kilometers were on her training plan – and she reveals what she eaten to master this challenge optimally.
Breakfast: The perfect start
Two hours before her run, Schulte starts the day with a rice flake porridge, which she refines with banana, a little protein powder and almondmus. “The carbohydrates give me the necessary energy, the protein prepares me for the stress,” explains the runner. Of course, a coffee should not be missing and gives it the additional kick for the run.
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When running: energy in gel format
Laura uses a gel during the long run. “A gel offers fast, slightly available energy and is well tolerated, especially in the case of longer runs,” she explains her choice. She also explains the decision to do without dried fruit: “Dry fruits are more difficult in the stomach and can lead to digestive problems.”
After the run: hydration and balanced meal
Immediately after the run, Laura ensures that her body gets enough liquid and electrolytes again. This is followed by a balanced meal in the form of a colorful bowl. “Calculated is the be -all and end -all,” she emphasizes. As a small snack, she treats herself to two medjool dates with nutm.
Dinner: recharge your batteries for the next day
In the evening, spaghetti bolognese, salad and apple strudel with vanilla ice cream are on the menu. Laura Schulte says: “I would say that yesterday I was definitely able to fill up my energy reserves!”
Conclusion: listen to the feeling of hunger
Especially after intensive training sessions, Schulte pays attention to taking enough energy and listening to their feeling of hunger. “A nutrient -rich diet and sufficient energy supply help me to optimally support my body and to stay productive and healthy in the long term,” she summarizes.
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