Nutrition and Running for Beginners
Running is not just an activity, it is a lifestyle. When choosing to become a runner, many people find themselves making healthier life choices, such as going to bed earlier, drinking less alcohol, and eating healthier meals. What are the best meals for runners? Listed below are a few sample meals to keep every runner energized, satisfied, and happy.
The most important meal of the day, many runners skimp out on getting a good breakfast, especially if trying to fit in a run before heading to work. A simple breakfast that can be prepared the night before and quickly heated up in the morning is overnight oats, made with steel cut oats as a base.
-1/2 cup steel cut oats
-1/2 cup milk or milk substitute
-handful of walnuts
-handful of fruit (fresh or frozen)
-a drizzle of honey
-cinnamon, to taste
In a microwaveable bowl with a lid, combine all the ingredients and place in the refrigerator overnight. In the morning, simply uncover and heat in the microwave for 90 seconds. This breakfast provides plenty of carbohydrates, fiber, protein, and healthy fat to keep you energized until lunch.
Beat the midday slump by packing a lunch filled with protein and slow-burning carbohydrates, such as turkey roll ups.
-3 corn tortillas
-1/4 lb deli turkey
-2 TBSP hummus
-2 handfuls baby spinach
This lunch is easy to prepare and be made the night before and stored in the refrigerator. Simply spread the hummus on the corn tortillas, add turkey and spinach, and roll up the tortilla. If necessary, hold tortillas in place with a toothpick. Turkey and hummus provide protein to get you through the rest of the day while corn tortillas provide healthier doses of fiber and carbohydrates than flour tortillas. The spinach adds extra crunch while sneaking in antioxidants.
Dinner is a time to relax and unwind after all the exercising for the day is complete. Replenish your energy stores with this quick and easy protein-packed quinoa bowl that even picky eaters will love.
-1 cup quinoa
-3 cups water
-1 chicken breast, diced
-1 can black beans
-1/2 jar salsa
-shredded Colby jack cheese
Bring salted water to a boil and add quinoa, diced chicken breast, and black beans. Cook until quinoa and chicken are fully cooked (approximately 20 minutes). Drain the water, and stir in salsa. Garnish with cheese and avocado.
No one should have to go without dessert, not even runners. This single serving chocolate cake is quick and easy, and provides an extra dose of healthy fats and minerals such as magnesium and zinc.
-3 TBSP wheat flour
-1 TBSP sugar
-2 TBSP cocoa powder
-1/4 tsp baking powder
-pinch of salt
-2 TBSP milk or milk substitute
-1 TBSP coconut oil
In a ramekin or coffee mug, combine dry ingredients until blended. Then, add milk and oil and stir until just combined. Place mug or ramekin in the microwave and cook on high for 90 seconds. Let cool and eat, or serve with a dollop of frozen yogurt.