This is a sponsored post written by me on behalf of Clif Bar & Company for IZEA. All opinions are 100% mine.
I feel like most people in this world naturally gravitate towards either cardio or strength training. I know for me, I’m 100% a cardio girl. I can happily go run for an hour – a la this photo…
…But building up the motivation to lift weights or do some body weight exercises takes a little more effort.
Of course, I know that it’s essential to include some strength training in my routine. The amount varies based on where in the season I am leading up to longer road races and triathlons. If it’s the off-season, I typically plan on 2-3 days of strength training a week. During the competition phase of my season, that may drop down as low as one day a week (to give myself enough time for the endurance work).
One thing I’m trying to do more often right now is include short bursts of strength training throughout the day. The goal is to help me build more overall into my week. CLIF sent me this infographic developed by Bob Seebohar (a fellow sports dietitian, USAT elite triathlon coach, exercise physiologist and NSCA Certified Strength and Conditioning Specialist – woah!) and it came at the perfect time. It’s got little tips to help you fit in your strength work each day and energize your body!
I went ahead and implemented all these tips this week…
Did squats while refilling my water bottle
Set a daily push up goal (though I still do modified ones and am nowhere near 100 each day!)
Stocked my gym bag with Clif organic energy food oatmeal for food on-the-go if I need to eat before my workout
Incorporated strength training with some chair dips at the playground while watching my son
Did a reverse pyramid workout, including lunges! (why am I making such a strange face in this photo?!)
More gym time too
I’m also making it a priority to do some regular strength training sessions at the gym right now. The combination of mixing little mini sessions during the day plus some regular, heavy weight sessions will be great for me as I’ve admittedly neglected that for a little while now.
Tips for Pre and Post Exercise Nutrition
With either running or strength training, remembering to nourish your body correctly is key to maximizing your results. While you don’t need to worry about eating before and after short little mini sessions a la my photos above, you do need to think about it for your longer workouts.
Pre Workout
Eating before either a strength training session or a longer run provides energy and allows you to keep your intensity up. Your pre-workout food options can be a number of choices that provide carbohydrate – think toast with a little peanut butter and sliced banana, a bowl of cereal with milk, or some homemade trail mix with cereal, pretzels & dried fruit.
Post workout
When it comes to post workout, you don’t need recovery food after every single workout. I mean, after doing a few chair dips and lunges outside I’m not going to scarf down a meal. But if you are doing a tough strength training workout or a longer endurance workout (1.5-2+ hours), structure your meal plan so that you build in a way to refuel within 30-60 minutes. This maximizes muscle repair and recovery. You should include protein, and should also include some carbohydrate (less after a moderate strength session; more after intense HIIT or a long run/ride/brick). Think a turkey sandwich with a piece of fruit, some greek yogurt topped with berries, or a sweet potato topped with chicken and veggies.
What if you’re busy and don’t have time to cook?!
Now I’m all about these whole food options and they’re always the first thing I’ll suggest. But what about those times where you don’t have time to make a meal from scratch before or after your workout? If you’re running behind in the morning or rushing to the gym during a work break, I understand that having a pre-packaged option can be key. That’s where CLIF products can be helpful.
Their organic energy food pre-workout pouches are great before early morning workouts, or to throw in my gym bag in case I need to eat on my way there later in the day. They’re quick to eat, taste pretty good (though I’m not a huge fan texturally of oatmeal in general), and contain nutritious ingredients. Here’s what you’ll find in one of their new flavors, the Apple Cinnamon Oatmeal pouches:
Organic oatmeal, organic apple puree, organic apple juice concentrate, organic sunflower seed butter, organic quinoa, organic maple syrup, sea salt, organic cinnamon, citric acid.
See? Nothing crazy and out of the ordinary there – just nutritious ingredients to energize your body. It’s similar to what you might use if you were making an apple cinnamon grain bowl at home. And they have a tasty new Banana Maple Oatmeal variety as well.
On the flip side, Clif Builder’s Protein Bar is tasty for a post-workout treat. These contain 20 grams of soy protein and about 30 grams of carbohydrate – a good option for after a tough strength session. If you’ve just done a long run or ride, you can combine one of these bars with a piece of fruit to include additional recovery carbohydrates.
Your body optimally uses about 20-30 grams of protein at a time for muscle repair and recovery, so eating smaller amounts like this more frequently throughout the day will likely benefit your body more than having a giant portion of protein at one meal.
While I’m trying to incorporate more strength training in my routine, I’ll be keeping these bars in my bag as an back-up option to my normal whole food recovery meals – perfect if I’m running errands right after the gym.
If you want to find out more about Clif’s organic energy food or builder’s bars, or order some now, you can visit their website.
Share with me: Do you naturally gravitate towards cardio or strength training? How do you like to fit strength training into your routine? What are your favorite pre and post workout foods? Have you ever tried these Clif pouches or bars?
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Great info! Love the Clif pouches! I need to give those a try before my early morning workouts.
I had never had their pouches until I tried ’em for a few weeks as part of this post. They’re good! (My son is also obsessed with them and tries to steal the oatmeal ones from me).
Wonderful tips! I saved them for later, I haven’t tried the cliff pouches yet but it’s now on my list!
Awesome! Hope you get a chance to check ’em out Charlene.
Love these tips! I used to be 100% cardio girl as a competitive runner, and now I’m the OPPOSITE, doing little cardio and lifting heavy at crossfit! I’ve been loving the new change, strength is so so important to work on no matter what!
So interesting Sarah! Have you written about why you made the switch on your blog? I’ll have to browse around to read more! 🙂
Great tips! I especially like that you broke things down into manageable goals, and I love that “5 Tips” graphic too!
Thanks Katie! Those SMART goals, right? 😉
Those are great tips to get more strength training in throughout the day! I like the water bottle idea.
Me too, that was one of my fav tips from Bob.
These are great tips! And side note: I just listened to a podcast with the Clif bar founder and it made me love them even more!
I didn’t even realize there was a podcast! I’ll have to check it out – thanks for sharing!
That banana oatmeal flavor looks like it would be my JAM!
I liked that one the best!
Great tips! I use to be all cardio, than all strength, and now really switching things up! I’ve never seen those oatmeal pouches, I’ll have to check them out. I make oatmeal or something for the girls or grab a bar for them before their early morning soccer games but it’s hit or miss on if they eat it or not. At least they would have more options with these and I wouldn’t be out or carting around food in the car all day they didn’t eat.
It sounds like the oatmeal pouches could be perfect for an on-the-go option for them Sarah!
Great read!! Idef try to incorporate both kinds of works outs, cardio and strength to get the most of my workout.
I’m trying to do more of both, but I just love the cardio, haha!
Great tips and I think it’s awesome you are incorporating strength training into your regular exercise routine. Strength training is so important for us – our bones and our metabolism!
Yes, so very true Chrissy. (PS – great minds – and names – think alike! 😉 )
Great tips! I’ve always been pretty balanced between cardio and strength training. I love lifting heavy. There’s something about it that really makes me feel empowered! Plus, it helps burn more calories even when I’m sitting at my desk working BONUS!
You’re right, there is a really good feeling that comes along with lifting something heavy. When I do strength training at the gym, I love the 5×5 plan for that reason.
I used to be all about the cardio, but then I fell in love with weight lifting. Now I do a combo of both. I love to mix it up and get sweaty either way.
I can’t have those bars due to my soy allergy, but the oatmeal pouches look good!
Love the tips for adding in more strength training for runners!
Ugh, a soy allergy is tough! I had to eliminate soy for a year when I was nursing my son (along with dairy and eggs; luckily he outgrew all his allergies) and I was shocked at just how much food contained it.
Love the Clif bars, curious about the pouches! My favorite pre-workout snack? Banana, always.
Bananas are a go to for me too. Before a long race though, I’m all about bagels.
I definitely love my cardio—I need the runner’s high! Luna bars are my favorite pre-workout snack.
I’m with you Allyson. There’s something about running that is just so exhilarating (and it’s great for my anxiety)!
Strength training really makes a stronger runner , as well! I like the push-up challenge above. Breaking up 100 push ups throughout the day!
Definitely true. I had my fastest race times a few years ago after I spent the off season really focused on strength work as well as running.
I love Clif’s products! I’m pretty obsessive about reading food labels – I have been since the federal government first started requiring the nutrition facts label – and I love that Clif’s products are made with “real” food. I love the Clif Kid Z bars – they’re made out of ingredients I’d use if I was baking them, and at 120 calories, they hit that “sweet spot” for nutrition during a long workout or race.
Those Clif Z bars are soooo good. The brownie ones are so tasty!!
Thank you for your advices! The Clif is a great idea – compact, fast and very nutritious. Love it!!!
Thanks for your sharing. It is really helpful and inspiring. I am so impressed with reverse pyramid routine. And the Clif is such a nice recommendation.
Honestly, I quit cardio and strength training 2 months ago, but I think I’m starting again with walking lunges. It is more suitable for me now. It’s also sound great with banana maple oatmeal.
Hope you enjoy getting back into your fitness routine!
That’s a good idea for pre/post workout nutrition. However, I’m gonna put more fruit and vegetables on it. Anyway, thank you Chrissy
Cool !!! Your tips are so helpful. However, i usually use oatmeal for post-workout though cause someone just said oatmeal helps to keep our bodies continue burning fat after cardio (oops but i’m not pretty sure :p). Thanks for your review i’m gonna try them in the future, and the Clif may be my favorite one cause everything tastes so good with cinnamon 🙂
Yea, not sure on the oatmeal burning fat claim 😉 But it’s a good choice for either pre or post workout nutrition!