Some would say there are key components to being a runner. Whether it’s your go-to path or must-carry fanny pack, every runner has their own necessities for the perfect vibe. One of the major cornerstones of being a runner is what you eat, your meals; your food is your fuel.
It’s important that you fuel yourself with key ingredients to feel your best while you exercise and invigorate your body and mind. What comes to mind for most when healthy eating is discussed is bland rabbit food or #fitfood that isn’t necessarily appetizing. We’re here to share with you tasty yet healthy recipes for runners.
Snacks! – Keep it Simple
Before a run, I like to chow down on a few spoonfuls for a quick boost. According to Everyday Health, “Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable.”
After a run, I like to recharge with a filling lunch. Recovery foods should be rich in carbs and proteins. My favorite is sliced plantain (or banan peze, as my Haitian family and I call it) paired with a side of canned tuna and fresh avocado with a little squeeze of fresh lemon juice and black pepper. This refreshing lunch makes me feel full and like I’m on an island.
For my Fellow Carb-aholics
We all love carbs; it’s true! Eating to fuel your body for running doesn’t necessarily mean eating less of what you love. For high-intensity runs like race training or long distances, you need more carbs to convert into energy. Runners can enjoy sweet potatoes, oatmeal, lentils, and whole wheat pasta!
A few of my favorite recipes are:
Don’t Forget Dessert
After a long day of running and eating healthy, you deserve a treat!
- Smoothie Bowl: Tabitha Brown makes an excellent, easy smoothie bowl. The almond milk, fruit, and chopped nuts make for a filling dessert or breakfast.
- Baked Brown-Sugar, Apple & Cranberry Oatmeal
- Fresh fruit makes an excellent dessert. My favorite is mango. “They’re filled with carbs, but they’re also seeping with Vitamin C (for your immune system), and inflammation-fighting antioxidants and electrolytes.”
Eating for health will boost your athletic ability—whether you’re a leisure runner or a distance runner. To keep track of my detailed meals, I like to use Nike Studio NYC’s Running Journal where I can record notes like “need a banana after this run” to keep me aware of what my body needs.
These runner recipes can be tweaked to fit any dietary preference—dairy free, vegan, vegetarian, plant-based, etc. Most are simple, quick recipes that leave you plenty of time to do what you love.
For more info on shaping a running regimen like training plans and running tools, visit Nike’s resource hub for runners, Nike Studio NYC.
Nike Studio NYC
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