10 Best Foods for Runners & Run Happy Recipes

March 17, 2014

March is National Nutrition Month. Last week, I introduced you to my friend Kyle Pfaffenbach, a performance nutrition consultant for the Brooks Beasts Track Club, who shared lots of guidance on how we can use nutrition to help our running performance. Today, Kyle is helping us take those learnings one step further by sharing his thoughts on the 10 best foods for runners … and challenging us to make recipes using these ingredients. I’ve been in the kitchen this month testing out some run happy recipes, and I’m sharing 2 today that use some of these ingredients.

10 Best Foods for Runners on runladylike.com

The 10 Best Foods for Runners

Sweet Potatoes

Whole Wheat Pasta

Quinoa

Salmon

Eggs

Mixed Nuts (almonds, walnuts, pistachios)

Radishes

Tomatoes

Apples

Mixed Greens (spinach, spring mix, arugula)

Why should we eat these 10 foods for runners?

According to Kyle, sweet potatoes, whole wheat pasta and quinoa are high in complex carbohydrates and help runners by filling our muscle glycogen stores, which is a major energy source during high intensity workouts and races. Kyle recommends a higher percentage of complex carbs in the days leading up to a race (aka carb loading), which can maximize glycogen stores and contribute to improved performance.

Salmon, eggs and mixed nuts provide quality protein, which is critical for recovery and providing our muscles with what they need to recover from and adapt to training stress. Kyle says that salmon and eggs represent complete high quality proteins, meaning they contain all 9 essential amino acids in ample amounts.

Finally, radishes, tomatoes, apples and mixed greens provide the vitamins, minerals and phytonutrients to keep our immune systems strong and metabolic processes optimized. Kyle says that while there is nothing performance enhancing about these foods, every balanced diet requires a lot of fruits and vegetables and are an important part to every runner’s diet.

Run Happy Recipes

I don’t know about you, but eating a plain bowl of quinoa or a whole tomato on its own isn’t all that appetizing. So, I took the Brooks Running team’s challenge to come up with a few recipes using some of Kyle’s 10 foods for runners. I’m no chef, but I’m pretty happy with 2 recipes I created.

Grilled apple, fig & goat cheese sandwich with balsamic mixed greens on runladylike.com

Grilled Apple, Fig & Goat Cheese Sandwich with Balsamic Mixed Greens
Run Happy ingredients featured: Apple, mixed greens, radishes

Servings: Makes 1 sandwich

Ingredients

  • 1 apple (Choose your favorite kind. I use a gala apple.)
  • 3-4 dried figs, finely chopped
  • 1 ounce goat cheese
  • Honey (enough for drizzling)
  • 2 slices of cinnamon raisin bread (I use the flourless sprouted grain cinnamon raisin Ezekiel bread)
  • 1-2 cups mixed greens (spinach, spring mix, etc.)
  • Sliced cucumber
  • Sliced radish
  • Balsamic vinegar
  • Extra virgin olive oil (optional)
Grilled apple, fig & goat cheese sandwich with balsamic mixed greens on runladylike.com

Directions

  • Peel the apple using a vegetable peeler. Slice half of the apple very thinly into large, circular pieces. You will only need half of the apple for 1 sandwich. Reserve the other half for later (squeeze a little lemon juice on it before storing to prevent it from turning brown), or simply double the recipe and make 2 sandwiches.
  • Spread a half ounce of goat cheese onto each slice of cinnamon raisin bread. Drizzle the goat cheese with honey.
Grilled apple, fig & goat cheese sandwich with balsamic mixed greens on runladylike.com
  • Place the sliced apple onto both pieces of bread (the honey will help keep them in place). Drizzle one side with a little more honey, and place the chopped figs onto that slice.
Grilled apple, fig & goat cheese sandwich with balsamic mixed greens on runladylike.com
  • Press both pieces of bread together so that the apples and figs touch. Place the sandwich onto a non-stick skillet that has been heated to medium/medium-low. Toast on each side for 90 seconds each, watching carefully not to burn the raisins on the outside of the bread.
Grilled apple, fig & goat cheese sandwich with balsamic mixed greens on runladylike.com
  • While the sandwich is heating, place 1 to 2 cups of mixed greens on a plate. Toss with the cucumbers, radishes and balsamic vinegar.
  • When the sandwich is done grilling, cut it in half with a large knife and serve with the mixed green salad on the side.

Nutrition Information (Sandwich only): 420 calories, 6 grams fat, 11.5 grams fiber, 70 grams carbs, 12 grams protein, 46 grams sugar, 572 mg potassium

 

Quinoa-stuffed tomatoes on runladylike.com

Quinoa-Stuffed Tomatoes
Run Happy ingredients featured: Tomatoes, quinoa, mixed greens (spinach)

Serves 4

Ingredients

  • 1 cup whole grain quinoa uncooked (I use Eden Organic)
  • 1 and ¼ cup chicken stock (I use Kitchen Basics unsalted)
  • 4 large firm, ripe tomatoes
  • 4 slices nitrite/nitrate-free all natural bacon (such as Applegate)
  • ½ cup onion finely chopped
  • ½ cup zucchini finely chopped
  • 1 teaspoon minced garlic
  • ½ cup Portobello or baby bella mushrooms, stems and gills removed, finely chopped
  • 2 cups spinach
  • ¼ cup scallions, green part only, chopped
  • ½ tablespoon fresh thyme
  • ½ cup + 2 tablespoons grated parmesan (use freshly grated or Sartori brand … I LOVE Sartori)
  • Salt and pepper to taste
Quinoa-stuffed tomatoes on runladylike.com

Directions

  • Preheat oven to 500 degrees (or broil setting).
  • Prepare the quinoa according to package directions, using chicken stock instead of water. Omit any salt if package directions call for it. Set aside.
  • Slice the stem/top off each tomato using a paring knife. Carefully hollow out each tomato using the paring knife to cut a circle around the pulp and seeds and using a spoon to scoop out the pulp and seeds. The tomatoes should look like tiny cups or bowls. Place the tomatoes cut-side down on paper towels to let drain.
Quinoa-stuffed tomatoes on runladylike.com
  • Meanwhile, cook the bacon according to package directions on a skillet over medium heat (this should take about 6 to 8 minutes, turning once). Once cooled, finely chop the bacon.
  • In the same skillet, use the bacon fat to sauté the onion, garlic, mushrooms, zucchini and thyme until soft and tender, about 5-6 minutes. Add the spinach, green onion and bacon and cook until the spinach is wilted. (For a lighter version, cook in a different skillet with just 2 teaspoons of extra virgin olive oil.)
Quinoa-stuffed tomatoes on runladylike.com
Quinoa-stuffed tomatoes on runladylike.com
  • Add the quinoa to the vegetable and bacon mixture and stir until combined. Stir in ½ cup of Parmesan cheese. Season with salt and pepper to taste.
  • Remove the tomatoes from the paper towels and place them cut-side up on a baking sheet that is lightly oiled (to prevent sticking). Sprinkle them with salt and pepper. Scoop the quinoa mixture evenly into each tomato cup. Sprinkle the top of each stuffed tomato with the remaining Parmesan cheese.
  • Broil the stuffed tomatoes for 30 seconds or until the cheese is melted. Remove and serve immediately.

If you are someone like me who enjoys tomatoes in recipes but not eating whole tomatoes, an easy spin on this recipe is to chop up 2 tomatoes (pulp and seeds removed) and sauté them with the other vegetables above, creating a quinoa and vegetable side dish instead of the quinoa inside the tomatoes. Or, you can follow the instructions above but use a red bell pepper instead of a tomato for the “cup.” Roast the pepper for 10 minutes cut-side down on 400 before stuffing it with the quinoa.

Note: You will likely have extra quinoa mixture left over. Store the leftovers in the refrigerator and eat for lunch with grilled chicken the next day or serve as a side dish with another meal.

Are these 10 foods for runners part of your diet? Do you have any recipes you love that use some of the 10 foods for runners featured here? If so, share your recipes in the comments.

Comments

Jojo @ RunFastEatLots

I eat salmon, nuts, mixed greens, and eggs quite often (wait, that sounds like a great salad). Don’t usually eat tomatoes unless they’re in season, and then I eat A LOT.

Runner Girl Eats

I eat 9 of these regularly (honestly never even thing to eat radishes!). And I can def eat a sliced tomato on its own, no prob.

Samantha @ The Faithful Runner

You’ve summed up most of my diet! (Minus the quinoa and radishes) Thanks for sharing the recipes. I love having new things to add to the recipe book.

Becky@TheSavedRunner

I eat most of these foods a lot, and I love them all! My dinner the night before a race is always salmon, sweet potato, and a spinach salad, and breakfast the day of is always scrambled eggs with a piece of toast and some type of fruit. I had no idea most of these foods made the top 10 list! yay! 🙂

Beth

These all look deeeelicious! Thanks for the list. I eat most of these but I’m trying to up my veggies.

BTW, I saw your article in the Florida Running magazine thing. Did you know it was in there? SOOOOO COOL!

rUnladylike

Hi Beth! Yes I knew the article was being published! Thanks so much for reading it chica!!! xo

Brianna @ I run He tris

Glad to know I’m on the right track! I can’t even remember the last time I ate a radish. I love a good spinach, apple, walnut and craisin salad topped off with some balsamic vinegar. I need to try your stuffed tomato recipe ASAP.

Ange @ Cowgirl Runs

That grilled sandwich sounds amazing! I’m definitely going to have to make that!!

Rachel @ Undercover Diva: A Sitcom

Yes to both of these. I eat mostly everything on that list except for eggs, salmon, and I don’t really buy radishes too often but I do like to eat them. Everything else is pretty much a staple in my diet!

Lacy @ Running Limit-less

These all look delicious Jesica! I am so bad about taking the time to plan my meals and eat healthy. The extra 5 pounds I have put on is starting to show – Eek! Love all those foods except the Tomatoes. I can’t quite take the texture and the flavor of a fresh tomato is not my favorite. I usually replace a tomato with Red Peppers.

rUnladylike

Lacy, I don’t love uncooked tomatoes either. You can easily make the quinoa recipe with a hollowed out, roasted red pepper. I totally know how you feel about those extra few pounds. I struggle with those myself from time to time. xoxo

Janelle @ Run With No Regrets

YUM…everything looks absolutely delicious! I really like quinoa and need to make it more often! I’ve never had radishes…maybe I’ll pick some up this week! And sweet potatoes! Thanks for the inspiration!

rUnladylike

I was on a quinoa hiatus for a long time too. Sometimes it can be hard to make really flavorful, which is why I like to boil it in chicken or vegetable stock, and then add fresh herbs and even some feta or other flavorful addition sometimes. I have another recipe for quinoa stuffed portabello mushrooms (actually a Pampered Chef recipe) that is so delicious and includes artichokes. Regarding radishes, Kyle also recommends throwing some into smoothies as well. You can’t even taste them when they’re mixed in with everything else 🙂 Let me know if you try any recipes to share what you think. Happy running and eating!

Gabrielle from Austria

Wonderful recipes, your blog is giving me such a boost, Jesica!
I love all of those super foods, but I seldom have salmon.

I’d like to share one of my favorite recipes from Italy:

Maccheroni ai sapori d’estate / Maccheroni with the taste of summer

200g (two generous servings) of whole wheat maccheroni
4 ripe tomatoes
1 small onion or shallot
1 glove of garlic
3 tablespoons extra vergine olive oil
100g mozzarella (use the authentic italian mozzarella, if you can’t get it
you could use feta cheese)
1 hard boiled egg
salt, pepper
mixed greens to sprinkle e.g. basil, rucola, parsley
good parmesan

Saute the minced onion, garlic and diced tomatoes in a little olive oil over gentle heat, set aside.
Cut the egg and the mozzarella into small pieces, season with salt and pepper (I also love rosmary!)
Roughly chop the greens.
Toss the hot, freshly “al dente” cooked pasta with the sauteed tomatoe-onion-galic-mixture, add the cut up egg and mozzarella and maybe some more olive oil.
Before serving, sprinkle with parmesan and the greens.

This is great on a hot summer day and especially after a long run. The original recipe calls for white maccheroni (Italians aren’t very fond of whole wheat pasta, but I think it’s more nutritious and still delicious!)

rUnladylike

I’m so glad you are enjoying runladylike.com!!! Thank you for reading and sharing! I am loving this recipe and can’t wait to try your favorite! It looks delish! Yum!!!

Leslie @ Triathlete Treats

I eat 8 of these foods very regularly. I don’t eat salmon because I am a vegetarian. I don’t eat radishes unless I put them in salsa which I do occasionally in the summer!!
That grilled cheese looks great. I just had my first fig a couple of years ago! The stuffed tomatoes look great too. I like to make stuffed peppers so I might try this one too!!!

5 For Friday

[…] 10 Best Foods for Runners & Run Happy Recipes from rUnladylike […]

Laura Edwards

Thanks for the tips! I incorporated some of these into my race week diet for this morning’s 10-miler. I shaved more than two minutes off my PR and placed second in my age group. I don’t know how much of it had to do with food, but I’ll take it!

[…] we’re on the subject of RUnladylike’s blog… the grilled apple, fig and goat’s cheese sandwich sounds INCREDIBLE – I need to eat this […]