Runner Recipes

Training-specific recipes backed by sports science. The right fuel at the right time, whether you are prepping for a tempo run or recovering from a long one.

Pre-Run

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Avocado & Egg ToastPre-Run

Avocado & Egg Toast

Eat 2-3 hours before

15 min35g carbs18g protein
Banana Cinnamon MuffinsPre-Run

Banana Cinnamon Muffins

Eat 60-90 min before

40 min25g carbs4g protein
Banana Oat PancakesPre-Run

Banana Oat Pancakes

Eat 2-3 h before

20 min16g carbs4g protein

Post-Run

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Baked Chicken Strips with Sweet Potato WedgesPost-Run

Baked Chicken Strips with Sweet Potato Wedges

Eat 30-60 min after

45 min91g carbs53g protein
Beef & Black Bean Recovery ChiliPost-Run

Beef & Black Bean Recovery Chili

Eat 30-60 min after

55 min72g carbs34g protein
Coconut Curry with RicePost-Run

Coconut Curry with Rice

Within 2 hours after

30 min85g carbs32g protein

During Run

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Homemade Energy GummiesDuring Run

Homemade Energy Gummies

Take every 30-45 min

10 min45g carbs0g protein
Homemade Honey & Banana Energy GelDuring Run

Homemade Honey & Banana Energy Gel

Take every 30-45 min

10 min27g carbs0g protein
Maple Lemon Electrolyte DrinkDuring Run

Maple Lemon Electrolyte Drink

Sip every 15-20 min

5 min28g carbs0g protein

Base

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Fuel 7-Spice BlendBase

Fuel 7-Spice Blend

Keep on hand

5 min2g carbs0g protein
Homemade HummusBase

Homemade Hummus

Keep on hand

30 min15g carbs6g protein
Sourdough BreadBase

Sourdough Bread

Keep on hand

30 min35g carbs5g protein