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General Fitness & Nutrition: Runners Diet and Recipes

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    bryan.joiner

    This is a place to start listing your favorite dishes and their nutritional value, if you have that, to share with everyone. It can be Aunt B's chicken casserole or a protein shake for after working out. Advice, tips and diet information is all great to post and share with fellow runners.

    • CommentAuthorFree MemberKDogg
    • CommentTimeMay 26th 2008
     
    KDogg

    any kind of (tasty) pop after my run is great. Pop is actually good to help you recover your glycogen levels after a run.

    I imagine some people would debate whether or not pop is good for runners - I obviously think its okay assuming that you don't take in too many other calories elsewhere. 

     

  3.  
    Hillaryltarr
    After a workout, I like a cold green apple with peanut butter... It is about 300 calories (a small apple, and 2 tbsp. peanut butter), and gives you a protein boost! And, the cold crispness of the apple tastes GREAT after a long run!
    • CommentAuthorFree Memberpompom012
    • CommentTimeMay 26th 2008
     
    pompom012
    After a run I usually have chocolate milk... it has lots of protien and sugar and it tastes great too :D !
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    jonbartolotta
    Bowl of Cheerios with skim milk, bananna, glass of OJ.  That is my standard breakfast after my runs.  If I lift weights I usually have a glass of chocolate protein powder, cinnamon rasin bagel, and a glass of OJ.  Recently I have been drinking FRS.  I have not noticed too much of a difference in my energy levels but I believe the antioxidents and B vitamins helped with my recovery from the marathon I recently ran.   
    • CommentAuthorFree Membernat752
    • CommentTimeMay 27th 2008
     
    nat752

    I find that if I go for a run before breakfast, then a banana or a sports drink give a boost for a really good run.

    If I'm going for a run before lunch then porridge or museli is definitively a great breakfast!

     I usually find that I don't have much of an appetite after a run. Are other people the same?

    Something that I found out that affects me personally is to avoid oily fish (e.g. sardines) at lunch before an evening run as it repeats on one!

     Other than that, the most important thing for a runner like anyone else is to strive for a balanced diet right?  I've also noticed that its too easy to get carried away with the belief that you need to compensate for the exercise....

  7.  
    bryan.joiner

    I agree with the chocolate milk, i love it but i have started limiting it in my diet. I usually start off with toast and some water before i run and my main breakfast is oatmeal, a glass of milk and either an apple or an orange.

    I have always heard eat breakfast like a king, lunch like a prince and diner like a pauper but i do the exact opposite!

    Lately i have been eating a lot of chicken and this is by far my favorite variation: 1 chicken breast that has been sprinkled with lemon pepper herbs grilled with rice that is flavored with a small amount of lemon butter (make it myself). This goes great with a ceasar salad, just hold off on the iceberg lettuce and dont drown the greens with dressing!

    One other variation i really like is chicken that has been marinated overnight with some olive oil and hot sauce of your choice. Bake it. Then i take black beans and rinse them off while still in the can and mix them with rice and some sort of peppers and hot sauce again. This is a very cajun-like dish and tastes great!

    • CommentAuthorChampionship Membershiptruck38
    • CommentTimeMay 27th 2008
     
    truck38

    I love to drink a Pepsi or RC after a run. It feels great!!

    As for favorite dishes... Weight Watchers has a recipe for Chicken Parmigiana and it is very easy to fix and very delicious. Just get on weight watchers site and search for it. I don't think you have to be a member but I'm not sure.

  9.  
    twilighthours

    For me, it was a bowl of granola and soy milk, liberally sprinkled with dried cranberries and raisins and various types of chopped nuts.

     Any other vegetarians out there?

    • CommentAuthorFree Memberteamlewis5
    • CommentTimeMay 27th 2008
     
    teamlewis5
    Before a long run (10+) I'll have a piece of whole wheat toast with peanut butter and honey.  After the run, a hard boiled egg and an oatmeal pancake spread with unsweetened applesauce washing it down with a BIG glass of chocolate milk.  Kind of makes those long runs in Lowcountry SC worthwhile.
  11.  
    bryan.joiner

    im not a vegetarian but i give my respect to vegetarian athletes. my cousins are vegan but there is just something about meat that i love.....sorry :)

    interestingly enough, i thought that my gatorade was going to be an amazingly better choice of a drink than my old ways of soda but surprisingly it is not that great for you but it does give you back electrolytes. i have started drinking a lot more water and propel if i need flavor.

    tonights meal was chicken tortillas with hot sauce and cheese. amazing dish. 

    • CommentAuthorFree Membersailnoble
    • CommentTimeJun 13th 2008
     
    sailnoble
    I just started cooking with Teff (a staple of Ethiopian food). Teff is the smallest grain in the world, it is almost all germ and bran. It is 11 % protein, 3% fat and the rest are carbs, it also has a high leucine content (an essential amino acid which is not commonly high in grains). So far, I am finding it really easy to digest, which is nice because I usually have a hard time with eating and running. I have been eating these Teff cookies, and I feel like I have a lot more energy for my workouts (it could also be from the chocolate chips and cashew butter though) Here is the gist of the recipe: 1 cup Teff flour 1 cup whole wheat flour 1/2 tsp sea salt 2 eggs 1/4 cup honey 1/4 cup brown rice syrup 1 tsp vanilla 2 tbsp virgin coconut oil 1 cup cashew butter 3/4 pkg chocolate chips mix the dry ingredients, blend the wet ingredients separately add the wet to the dry, then fold in chocolate chips form cookie dough balls, then flatten with a fork bake at 350 for 12-15 min the amounts are not exact, I never measure when I am baking and I wasn't planning on sharing this recipe, but I am really finding it makes a good training snack! if the dough is too dry, moisten with a little water, if it is too wet..a little more teff..
    • CommentAuthorFree Memberprestopper
    • CommentTimeJun 13th 2008
     
    prestopper
    After mid-day runs a powerbar and a glass of chocolate milk. A gatorade before a morning run is nice and after I usually have cereal afterwords. I always try to drink a bottle or 2 of gatorade the day of a race.
    • CommentAuthorFree Memberima_runner
    • CommentTimeJul 23rd 2008
     
    ima_runner

    I'm all for the chocolate milk and apple with peanut butter- both personal faves. I've tried teff. It has an interesting texture and taste....very interesting. Unfortunately, that was the day I didn't go for a run, so I can't really describe any energy boosts.

    • CommentAuthorFree MemberDbitters
    • CommentTimeJul 23rd 2008 edited
     
    Dbitters
    The book Chi Running by Danny Dreyer has some great food recommendations. He suggests eating a good amount of protein after a workout to rebuild  your muscles. Also he suggests lots of fruits and veggies within the two meals following a run to replace all the vitamins and minerals you've used or lost during the workout. I have also found that taking a multiple vitamin helps me make it through a busy day after a long run in the morning. I find that I'm not as tired and prone to headaches. Check out the Chi Running website for recipes. There's a really yummy one for a brown rice breakfast with nuts, cinnamon, coconut, dried fruit, etc.
    • CommentAuthorFree Memberkatydhin
    • CommentTimeJul 29th 2008
     
    katydhin
    After a long run I can't eat all I want for the rest of the day (I long run in the afternoon)... So, when I get back, chocolat milk or limonade with small piece of bread and butter then shower and for dinner an avocado first (feels very good for the stomac! i don't know why though...) and some low fat meat such as fish with some pasta. I found out that fat food such as pizza or creamy cheese makes me feel sluggish and too full when I eat them on the same day as LR, when I eat those I end up still feeling full the next morning ...

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