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5 healthy (and delicious) recipes for runners

5 healthy (and delicious) recipes for runners

Whether you pound the pavement around your neighbourhood or have a longer and more intense run in mind, it is essential your body receives the right kind of fuel to avoid running out of energy and hitting the dreaded wall (sometimes known as ‘boinking’).

Here are 5 delicious and nutritious recipes to help provide you with the energy you need to power you through a run or help repair your body afterwards.

1. Super berry smoothie

Many runners swear by a delicious smoothie after a long run as a good mix of protein and carbs.


  • 450 grams of frozen berries (strawberries, raspberries, blueberries, blackberries etc)
  • 450 gram pot of strawberry yoghurt
  • 100ml of milk
  • 25 grams of porridge oats
  • Honey

In a blender, whizz the berries, yoghurt and milk. Stir through the porridge oats and serve with a drizzle of honey. This is enough for four people, so you may need to adjust the recipe if it’s just for you.

Source: Adapted from BBC Good Food

2. Bagel with peanut butter

A perfect quick meal in the mornings for when you are short on time but know that you need a hit of carbs and protein.

This is the easiest recipe ever…and there are probably no surprises as to the ingredients.


  • 1 tbsp. creamy peanut butter
  • 1 bagel

Toast the bagels and spread on the peanut butter. Easy!

Source: Adapted from Runners World

 3. Spicy black beans and sun-dried tomatoes 

Photo credit: Susie Cushner

Photo credit: Susie Cushner















One for the vegetarians, or anyone who is just looking for a delicious and nutritious recipe that’s high in protein and good carbs.


  • 180 grams sun-dried tomatoes packed in oil
  • 1 large white onion, diced
  • 1 jalapeño, seeded and finely chopped
  • 4 cups of black beans, rinsed and drained
  • 1 can of whole tomatoes, drained and chopped
  • 1 teaspoon salt
  • 1/2 cup coriander sprigs

Pour 1 tablespoon of oil from the sun-dried tomatoes into a large pan; discard the remaining oil. Chop the sun-dried tomatoes and set aside.

Sauté the onion and jalapeño in the pan over medium heat until the onion is translucent. Stir in the beans, canned tomatoes, salt, and sun-dried tomatoes. Reduce heat to low; simmer 10 minutes. Garnish with the coriander sprigs.

Source: Adapted from No Meat Athlete

4. Seared salmon with cherry tomato sauce

Jam packed with omega 3, this recipe has all the antioxidant properties necessary for anyone dealing with injuries. Omega 3 is also key to a healthy heart, lungs and joints.


  • 3 tablespoons olive oil
  • 1 clove of garlic
  • 2 cups of cherry tomatoes
  • 2 bay leaf
  • 4 salmon fillets, with skin removed
  • Salt and pepper

Heat one tablespoon of oil over a medium heat and add the garlic for around a minute. Then add the tomatoes and bay leaf. Cook, stirring occasionally, until the tomatoes become saucy. This should take around 15 minutes.

Cover and keep warm. Season the salmon on both sides and heat the rest of the oil in a large pan until it is hot, but not smoking.

Add the salmon and cook for three minutes. Turn until the fish flakes easily with a fork and then transfer on to a serving plate.

Top with the sauce.

Source: Adapted from Fitness Magazine

5. Capellini with chicken, broccoli and cheese

Need to carb load in the week leading up to a big race? This is a perfect recipe!


  • 1 tablespoon of olive oil
  • 340 grams of chicken thigh meat, cut into 1 inch pieces
  • 3 garlic cloves, minced finely
  • 1 tablespoon of thyme
  • 2 1/2 cups hot water
  • 230 grams of capellini pasta
  • 4 tablespoons of pecorino cheese, grated
  • Salt

Heat oil in non-stick pan. Add chicken and cook over medium heat for around 8 minutes until lightly browned.

Add garlic and thyme and cook for a further 30 seconds. Remove the chicken, keep it warm and add broccoli to the pan. Sauté for 30 seconds and add 1/2 cup of hot water. Cover and cook for four minutes, until broccoli is soft.

Cook pasta in a pot of salted water. Add chicken to broccoli and remove from heat. When pasta is cooked, drain and add to pan.

Stir and sprinkle with cheese.

Source: Adapted from Fitness Magazine 

There are loads of nutritious recipes out there so there is no excuse for not giving your body the fuel it needs to perform at its best. Don’t forget to drink plenty of water also to keep your hydration levels in check. Happy healthy eating!