Oddly enough, we often get asked a variation of the question, “How should runners properly fuel for races and/or training?” Thus, we figured we’d craft a post to address this in detail.
You’ve heard the stories in Runner’s World about high performance elite runners who eat a Snickers bar before they run, or donuts afterward, so you think you can, too. What goes without saying is that, while this may be working for talented runners, it’s not necessarily the best long-term plan when it comes to their health. It’s people like this who give the rest of the world the mindset that they can “work out to eat” without gaining a pound.
So what SHOULD the average runner, looking to train for that 5k/half marathon/marathon and hit a PR, eat on the daily? Here are our top suggestions for foods to add to a runner’s grocery cart:
- Healthy Fats — Avocado, grass-fed butter (we prefer Kerrygold), coconut oil, almond butter, and nuts such as almonds or walnuts.
- Healthy Starches — Sweet potatoes, black beans, and whole grains (we suggest Brownberry whole grain bread for your bread of choice).
- Healthy Proteins — Eggs, salmon, Greek yoghurt, and chicken top our list of great protein choices for runners. Though since low iron is a common ailment for distance runners, consider adding grass-fed/grass-finished beef to the mix as well.
- Low-Sugar Fruits — Mixed berries are a definite win, as are oranges and pears.
- Any Vegetables — You really can’t go wrong! All veggies are a good idea.
It goes without saying that the healthy foods runners should consume are the same that all of us should consume, and yes… you know we’re going to say it… All are 21 Day Fix approved, which is why we vote that runners consider the portion container system and Fixate cookbook.
Speaking of which, we would love to give you Chris Swisher’s favorite “carbo load” meal recipe, straight out of the Fixate cookbook. He consumes this meal 2 nights before a big race. Chris is a former Division 1 All-American, top 5k U.S. road performer, and now head high school track Coach… Not to mention co-founder of our Body Electric Team.
Chicken “Parmesan” on Zoodles with Ezekiel Garlic Bread
(Serves 4).
2 Red, 2.5 Yellow, 2 Green, 1 Blue, 3 tsp.
Ingredients:
4 organic, skinless chicken breasts
1 jar no sugar added marinara sauce (check the ingredient label! If you own Fixate, check out the recipe for “Grandma’s Tomato Sauce,” our personal fave).
1 Tbsp. cornmeal
1/2 tsp. onion powder
1/2 tsp. ground paprika
1/2 tsp. garlic powder
2-4 zucchini, spiralized
2 slices Ezekiel bread
3 tsp. olive oil
1/2 tsp. black pepper
1/4 tsp. cayenne pepper
1/2 tsp. dried oregano
1/2 tsp. dried thyme
1/4 tsp. Himalayan sea salt
1/2 tsp. baking powder
1/4 cup almond flour
1/4 cup coconut flour
1/2 cup almond or coconut milk (unsweetened)
1 large egg white
Instructions:
Combine egg white and milk in small bowl; whisk and set aside. Combine all dry seasonings and flour in bowl; mix well. Dip chicken breasts individually into the liquid mixture, then into the powder mixture until covered. Place in skillet on stovetop (pre-greased with olive oil) and cook 5 minutes on each side. Then, place skillet in oven at 425 degrees for an additional 10-12 minutes or until cooked thoroughly.
Meanwhile, sautee spiralized zucchini in a skillet with olive oil until warm. Then, heat marinara sauce. Finally, place Ezekiel bread slices on cookie sheet. Coat with olive oil, Himalayan salt, and a dash of garlic powder and bake at 425 degrees for 5 minutes, or until toasted.
Serve chicken and sauce atop zoodles with garlic bread on the side. (With a large glass of water, of course)!
As for the night before race day, Chris swears by a simple, staple meal:
3/4 lb. filet of wild sockeye salmon, grilled
1 Green container of asparagus
1 sweet potato, served with grass-fed butter and cinnamon
And on race day? We knew you’d ask. Chris goes with an Ezekiel English muffin topped with almond butter, with a glass of Shakeology before the race. He consumes Beachbody Performance Energize 30 minutes before race time, and finishes the race with a glass of Performance Hydrate and then finally, Performance Recover (Mmmmmm, that chocolate milk flavor never tasted so good).
Best of luck, runner friends!
Yours in Health & Fitness,
The Body Electric Team