8 Delightful Recipes For Runners
Runners have very specific needs when it comes to nutrition, no matter if you’re training for a 5K or increasing your mileage for a marathon this fall. “Determining your body’s ideal ratio of protein, fat and carbohydrates is key for boosting running performance and staying healthy,” says MyFitnessPal registered dietitian Elle Penner, M.P.H., R.D. “During peak training and racing season, serious runners might aim for 12 to 15% from protein, 60 to 70% of calories from carbohydrates and 15 to 28% from fat. Minerals, antioxidants and vitamins are important, too,” continues Penner.
She also tells us that, micronutrients (potassium, magnesium, vitamin C & B) bolster immunity, support heart health and even aid in muscle recovery. The following eight recipes for runners are not only tasty, but also are helpful to find the optimal nutrient balance. And… you just might snag that PR!
1. Love and Zest I High Protein Oatmeal:
Thanks to egg whites, this oatmeal is packed with 10g of protein! If you need an even bigger protein boost, top with chia seeds or sliced almonds.
Nutrition Facts (per serving): Calories: 240; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 167mg; Carbohydrate: 44g; Dietary Fiber: 6g; Sugar: 17g; Protein: 11g
2. Elle Penner I Power Greens Breakfast Skillet:
This breakfast pan is loaded with leafy, dark greens and sweet, caramelized onions. Unbelievable: it only contains 17g of protein.
Nutrition Information (per serving): Calories: 285 ; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 5g; Cholesterol: 271mg; Sodium: 357mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 4g; Protein: 17g
3. The Runners World Cookbook I Meat & Grain Burgers:
You don’t have a grill? No problem! For these drool-worthy Meat & Grain Burgers you only need your oven. The mouthwatering Meat & Grain Burgers are roasted and are packed with 27 grams of protein for less than 400 calories.
Nutrition Facts (per serving): Calories: 381; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 85mg; Sodium: 497mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 5g; Protein: 27g
4. Cook Smarts I Sweet Potato & Black Bean Tacos:
If you’re looking for a quick and easy meat-free meal, we have the perfect tip for you. Sautéed sweet potatoes are the perfect filling for tacos, because they chock-full of protein and fiber, plus they are the perfect solution for when you have a very short timeframe or for a last-minute weekday dinner.
Nutrition Facts (per serving): Calories: 439; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0 mg; Sodium: 685mg; Carbohydrate: 75g; Dietary Fiber: 17g; Sugar: 7g; Protein: 14g
5. Elle Penner I Simple Green Protein Smoothie:
Don’t know what to eat after your morning workout? We recommend this simple breafkast smoothie, which also can easily be thrown in a travel mug while you’re heading out the door to start your morning commute.
Nutrition Facts (per serving): Calories: 309; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 6mg; Sodium: 95mg; Carbohydrate: 63g; Dietary Fiber: 6g; Sugar: 47g; Protein: 15g
6. Elle Penner | Red Cabbage Smoothie:
You will be overwhelmed not only because of the gorgeous color the smoothie has, but also by how undetectable the cabbage is. The secret: you have to mix in one banana, a cup of blueberries and just a little bit of vanilla yogurt. Yummy!
Nutrition Facts (per serving): Calories: 194 ; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 86mg; Carbohydrate: 44g; Dietary Fiber: 6g; Sugar: 29g; Protein: 6g
7. Lorimer Street Kitchen I Peaches and Cream Chia Seed Pudding:
You either can serve this heavenly tasting meal for dessert or as a sweet treat for breakfast. The chia seed pudding is totally creamy and filling because it’s full of protein and fiber – helping you build strong muscles.
Nutrition Facts (per serving): Calories: 218; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 144mg; Potassium: 663mg; Carbohydrate: 35g; Dietary Fiber: 8g; Sugar: 28g; Protein: 11g
8. Running With Spoons I Chocolate Peanut Butter Bites:
Craving something sweet? Try these easy bites to alleviate your sweet tooth. You don’t even need to turn on the oven or get out your mixer. Can’t believe it? Try it out!
Nutrition Facts (per serving): Calories: 120; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 1mg; Sodium: 3mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 6g; Protein: 3g