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Recipes & Meal Ideas for Cross-Country Runners
Authors
Katie Knight, Nutritional Sciences Master's Student at Texas Tech University (TTU) &
Marleigh Hefner, Registered & Licensed Dietitian & Nutritional Sciences PhD Student at TTU
Introduction & Welcome Back
Welcome again, athletes! This is Article 5 of our Dietitian-Approved Series for Distance Athletes designed to address common nutrition questions from coaches, parents, and student athletes. If you have not already, please refer to our previous blog posts for important background information for today's article.
Article 1 - Nutrition Basics: Energy & Hydration
Article 2 - Understanding Macronutrient Needs
Article 3 - Pre- & Post-Workout Nutrition & Supplementation
Article 4 - The Runners' MyPlate
From these articles, you've learned how to calculate approximate nutrition needs for distance runners based on body weight and how to apply this knowledge in real life using our Runners' MyPlate framework. Now, we want to support you in one more way by sharing healthy, delicious, runner-friendly recipes that are modified to align with the Runners' MyPlate guidelines. As always, we should note that the recommendations provided in this series are only a starting point, and they do not take into consideration any unique medical conditions. Any athlete who is managing their calorie and macronutrient intake should be monitored by their registered dietitian nutritionist, coaches, teammates, and family for any unintended outcomes (e.g., weight loss or gain).
14 Dietitian-Approved Meals for Distance Runners
In general, these recipes will be high in carbohydrates and protein and generally low in fat, which you may remember aligns with our Runners' MyPlate guide, pictured below as a refresher. In addition to their macronutrient content, the recipes provided were chosen because they encompass unique ways to incorporate fruits, vegetables, dairy, and grains into meals to boost flavor and nutrient density. Keep in mind that athletes needing to monitor their calorie intake or hunger cues more closely for weight gain, weight loss, or even weight maintenance should pay special attention to serving sizes. Finally, the recipe links provided do not indicate any endorsement to websites or companies, and these are not paid advertisements or affiliate links.
Breakfast
Original Recipe | Recipe Modifications for Runners | Nutrition Facts (Per Serving) ** |
Use 2 Tbsp instead of ¼ cup of chocolate chips to lower the fat content of this recipe. This recipe will make ~2 servings. | Calories: 592 Carbohydrate: 93g Protein: 24g Fat: 16g | |
Use plain low-fat Greek yogurt for higher protein provision and 2% reduced fat milk instead of non-fat for satiety. Using frozen mango will help thicken the smoothie texture. This recipe makes ~1 serving. | Calories: 668 Carbohydrate: 111g Protein: 38g Fat: 11g | |
Use 1 cup of rolled oats instead of ½ cup to supply added carbohydrate. Nutrition facts were calculated using 2 Tbsp of chocolate chips, rather than a "handful." This recipe makes ~1 serving. | Calories: 648 Carbohydrate: 90g Protein: 39g Fat: 15g | |
Substitute broccoli for cauliflower, if desired. Serve with 2 pieces of whole grain toast and a large apple (or other fruit) for added carbohydrates. Nutrition facts include serving suggestion. This recipe makes ~2 servings. | Calories: 410 Carbohydrate: 80g Protein: 38g Fat: 31g | |
**Nutrition facts are estimated per 1 recommended serving for the average distance athlete, not necessarily the recommended serving size reported on the original recipe website. Nutrition facts include any recommended modifications or additions mentioned in the "recipe modification for runners" column. | ||
Lunch
Original Recipe | Recipe Modifications for Runners | Nutrition Facts (Per Serving) ** |
Serve with 2 cups of cooked jasmine rice with 3 Tbsp of soy sauce or other preferred seasoning to increase carbohydrates. Nutrition facts include serving suggestion. This recipe makes ~3 servings. | Calories: 718 Carbohydrate: 94g Protein: 40g Fat: 17g | |
Serve with 2 ½ cups of air-fried sweet potato cubes (seasoned to taste) for added carbohydrates. Nutrition facts include serving suggestion. This recipe makes ~3 servings. | Calories: 506 Carbohydrate: 68g Protein: 46g Fat: 33g | |
Add 14 oz of shredded chicken to this recipe for added protein and use 2x 8-ounce boxes of rotini pasta instead of 1 box for additional carbohydrates. This recipe makes ~6 servings. | Calories: 593 Carbohydrate: 67g Protein: 41g Fat: 19g | |
**Nutrition facts are estimated per 1 recommended serving for the average distance athlete, not necessarily the recommended serving size reported on the original recipe website. Nutrition facts include any recommended modifications or additions mentioned in the "recipe modification for runners" column. | ||
Dinner
Original Recipe | Recipe Modifications for Runners | Nutrition Facts (Per Serving) ** |
Serve with a 1 cup air-fried potato cubes with ~3 Tbsp of ketchup for added carbohydrate. Nutrition facts include serving suggestion. This recipe makes ~4 servings (2 sandwiches per serving). | Calories: 640 Carbohydrate: 88g Protein: 44g Fat: 12g | |
Serve with 1 cup of cilantro lime ready rice for added carbohydrate. Nutrition facts include serving suggestion. This recipe makes ~6 servings. | Calories: 680 Carbohydrate: 84g Protein: 30g Fat: 24g | |
Substitute 7 oz of strip steak or top loin steak instead of 200g of lamb backstrap depending on taste and flavor preferences. Serve with 1 medium baguette cut into bite-sized pieces for texture and added carbohydrate. Nutrition facts include serving suggestion. This recipe makes ~4 servings. | Calories: 581 Carbohydrate: 95g Protein: 33g Fat: 10g | |
**Nutrition facts are estimated per 1 recommended serving for the average distance athlete, not necessarily the recommended serving size reported on the original recipe website. Nutrition facts include any recommended modifications or additions mentioned in the "recipe modification for runners" column. | ||
Pre-Workout
(2-Hours Prior to Workout)
Pre-workout meals and snacks can be substituted in place of breakfast, lunch, or dinner, depending on the daily calorie requirements or hunger/satiety levels of the athlete. Importantly, pre-workout meals should always be tested prior to race day for tolerance. Some foods that sit well with one athlete may make another athlete feel over-full and lethargic, so experimentation prior to race day is key. For the pre-workout recipes provided below, we are using the example endurance athlete from Article 3. This athlete weighing ~130 pounds would need a pre-workout snack consisting of roughly 117g of carbs, 10g of protein, and 2 grams of fat 2 hours prior to their event. Keep in mind that pre-workout macronutrient targets are the goal, not the rule, and would be different depending on the number of hours prior to the event the athlete wanted to consume a snack and if the athlete weighed more or less and 130 pounds. If you would like to calculate your athlete's unique pre-workout needs, please refer to Article 3. With this distinction in mind, the recipes provided for pre- and post-workout snacks are designed to be a source of inspiration using an example athlete, not a "one-size-fits-all" guide.
Original Recipe | Recipe Modifications for Runners | Nutrition Facts (Per Serving) ** |
Use white bread instead of multigrain to supply faster-absorbing carbohydrates, re-hydrated powdered peanut butter instead of traditional peanut butter to reduce the fat content, and 6 Tbsp honey rather than 2-3 to increase carbohydrates. Nutrition facts were calculated using 2 Tbsp of granola, rather than a "small handful." This recipe makes ~2 servings of 2 slices of toast (4 slices of toast total). | Calories: 553 Carbohydrate: 120g Protein: 13g Fat: 4.8g | |
Use 3 Tbsp of maple syrup instead of 1 Tbsp to increase carbohydrates. This recipe makes ~3 servings of 6-7 energy balls (20 energy balls total). | Calories: 522 Carbohydrate: 117g Protein: 9g Fat: 3.5 | |
**Nutrition facts are estimated per 1 recommended serving for the average distance athlete, not necessarily the recommended serving size reported on the original recipe website. Nutrition facts include any recommended modifications or additions mentioned in the "recipe modification for runners" column. | ||
Post-Workout
(15-30 Minutes Following Workout)
Post-workout meals and snacks can be also substituted in place of breakfast, lunch, or dinner, depending on the daily calorie requirements or hunger/satiety levels of the athlete. For the post-workout recipes provided below, we are using the same example endurance athlete from Article 3. This athlete weighing ~130 pounds would need a post-workout snack consisting of roughly 65g of carbs, 20g of protein, and ~30 fluid oz of water within 30 minutes after their event. Keep in mind that, like pre-workout recommendations, post-workout macronutrient targets are the goal, not the rule and would be different if the athlete weighed more or less than 130 pounds. If you would like to calculate your athlete's unique post-workout needs, please refer to Article 3.
Original Recipe | Recipe Modifications for Runners | Nutrition Facts (Per Serving) ** |
Serve with 30 fl oz (~1 liter) of water for gradual rehydration. Substitute 30 whole wheat crackers instead of 1 cup almonds for added carbohydrate, substitute 3 cups of whole (green or red) grapes instead of 3 cups of edamame for added carbohydrate, and use 3 oz of cheese instead of 6 oz to provide less fat. Nutrition facts were calculated using 6 hard boiled eggs total. This recipe makes ~3 servings. | Calories: 578 Carbohydrate: 67g Protein: 24g Fat: 26g | |
Serve with 30 fl oz (~1 liter) of water for gradual rehydration. Use 4 Tbsp of granola instead of 3 for added carbohydrate. This recipe makes ~1 serving. | Calories: 530 Carbohydrate: 66g Protein: 30g Fat: 15g | |
**Nutrition facts are estimated per 1 recommended serving for the average distance athlete, not necessarily the recommended serving size reported on the original recipe website. Nutrition facts include any recommended modifications or additions mentioned in the "recipe modification for runners" column. | ||
Concluding Remarks & Resources
We hope you've enjoyed this brief and creative article compared to our previous information-dense blogs! Stay tuned for upcoming articles on nutrition management for athletes with diabetes, how to approach athletes with disordered eating habits or a diagnosed eating disorder, and how to navigate nutrition misinformation for runners.
Correspondence: Marleigh Hefner RDN, LD (holistic.nutrition.science@gmail.com)
All images in this series are creative commons or paid for and used appropriately through another company.
About the Authors:
Katie Knight, Freelance Writer, Texas Tech University (TTU) Nutritional Sciences Master's Student
Katie Knight is a nutrition graduate student at Texas Tech University studying the role of a novel adenoviral protein in liver fibrosis.
She has produced scientific writing and has written blogs, papers, and other materials for several companies.
Connect with Katie: https://www.linkedin.com/in/katie-m-knight/
Contact: Katie.Knight@ttu.edu
Marleigh Hefner, Registered & Licensed Dietitian, TTU Nutritional Sciences PhD Student
Marleigh is a registered dietitian nutritionist (RDN) licensed to practice in the state of Texas. She has experience as a keynote speaker at the 2022 Cross Country Coaches Association of Texas (CCAT) conference. She also works with high school cross country teams by offering nutrition workshops designed to empower athletes with the knowledge to level up their performance using the science of nutrition. Marleigh maintains her clinical skills by working per diem at an acute care facility as an RDN, as well as continuing her research endeavors for her PhD in the area of metabolic disease treatments targeting nutrition and metabolism.
Connect with Marleigh: https://www.linkedin.com/in/marleigh-brown/
Contact: holistic.nutrition.science@gmail.com
CV: https://www.depts.ttu.edu/hs/ns/research/obesity_metabolic_health/M.Hefner_CV.new.pd