We’ve all experienced it: You tie your shoelaces and head out for a run, but before you know it, you’re out of steam. Heading back early before finishing a workout because you feel dizzy, faint, or energy-deprived can feel like a defeat. When it comes to running, especially longer distances, it’s important to fuel properly. Just like a car can’t drive when it’s out of gas, your body won’t power through a run without proper nourishment. Runners need the right fuel to persevere through a grueling workout and recover afterwards.
The perfect pre-workout fuel consists of foods your body can digest easily and quickly, while offering a steady release of energy. Foods with too much protein or fiber, for example, might fill you up but trigger indigestion and discomfort during your run. Consuming large meals might drain your energy before you even start your workout since your body works harder to digest larger amounts of food.
We’ve compiled a terrific list of energy meals containing a balanced distribution of nutrients and calories that’ll help you fly through your next run. In addition to being healthy and full of nutrients, these 9 powerful meals to help you push through a run taste delicious and are a snap to whip up!
1. Quinoa Fruit Salad with Honey Lime Vinaigrette
Quinoa contains complex carbs and protein to fill you up and give you enough energy to get through a long run. Juicy fruits like mangoes, blueberries, and strawberries add a touch of sweetness and a boatload of vitamin C to boost your immune system and help with recovery!
This decadent meal merges tangy orange and savory sweet flavors, delivering a melt-in-your-mouth dish that tastes more like a treat than pre-workout fuel! Sweet potatoes rank high on our list of energy superfoods. The vegetable is a good source of dietary fiber, which stabilizes blood sugar and helps you sustain energy.
With their fiber content and potassium-rich profiles, bananas are highly recognized for their energy-boosting properties. This sandwich features creamy bananas and crunchy peanut butter; a scrumptious flavor combo that delivers a great dose of complex carbohydrates, protein, and healthy fats for lasting energy.
Traditional lasagna recipes taste rich and decadent, but are usually packed with fat and calories. Loading up on heavy, calorie-dense meals before a run will only slow you down. This lightened-up version of lasagna delivers all that cheesy, Italian-inspired deliciousness you love while clocking in below 250 calories. It hooks you up with enough fuel to power through an intense workout without draining your energy!