Healthy and Tasty On-The-Go Snacks and Meals for Runners
Finding the time to fit running into a hectic schedule can be tricky. Because let’s face it: Working a full-time job, spending enough quality time with the family and running a household often feels like a workout in itself. Add to that constant reminders that a good diet is key to running success, and it’s not surprising that many runners feel that the goal of consistent training, along with following a wholesome, nourishing diet, is simply unattainable.
But fear not. With a little planning and preparation, it’s entirely possible to optimally nourish your body on the run. Here are a few quick and easy on-the-go recipes that will boost your body with vital micro-nutrients and tantalize your taste buds to boot. Enjoy!
Most of us are pressed for time in the mornings. But what could be quicker and easier than blitzing up a few ingredients in a blender, right? And if you’re really pro-active, you can even cut up and freeze a week’s worth of ingredients into serving-sized packets while you recover from your long run over the weekend. So literally all that will be left to do on a Monday morning is empty the contents of a sachet into a blender, hit the button and run!
Best-Way-To-Start-Your-Day Green Smoothie
While the green color may be unappealing to some, you’ll have to trust us on this one. Starting your day with one of these nutrient bombs will leave your body and mind feeling focused, clear and energized. But don’t take our word for it. Drink one of these first thing in the morning for a week or two and experience it for yourself! The chances are you won’t want to stop.
- 200 ml of pure coconut water (use a brand with no added sugar and nasties!)
- 1 medium-sized frozen banana, cut into chunks (or you’ll ruin your blender!)
- 1 tablespoon almond butter
- a pinch of cinnamon
- 1 cup of raw baby spinach leaves
- a quarter of an avocado
- two pitted dates
- one stick of celery, cut into chunks
- 2-inch thick slice of cucumber
- small piece of fennel bulb
Blend all the ingredients in a high-speed blender until fine and enjoy!
Choc PB Buckwheat Porridge
And if you’re not quite ready to go green, try this choc PB (that’s peanut butter, not personal best…!) buckwheat porridge. It’s gluten-free and bursts with flavor and nourishment. Plus it’s easy to blend-and-go!
- half a cup of buckwheat groats, soaked for an hour (simply cover with filtered water before you hop into the shower and discard the soaking water before blending)
- 1 cup of coconut or almond milk
- 1 tablespoon of chia seeds
- 1 tablespoon of organic, high quality cacao (note: not cocoa!)
- 1 tablespoon of quality peanut butter (once again look for a brand without added sugar and nasties)
- 1 tablespoon of shredded coconut
- splash of vanilla essence
- two pitted dates or 1 tablespoon of pure maple syrup
- 1 small banana
Blend all the ingredients together in a high speed blender to the desired consistency. Grab a spoon and dig in!
Happiness in a jar
Salad jars are all the rage right now. And with good reason! They’re quick and easy to throw together, ideal to grab when you’re in a hurry and packed with nutrients. Here’s one that contains a combination of beetroot, greens and nuts – a crunchy, delicious and nourishing combination!
Beetroot and Rocket Salad-In-A-Jar
- 2 medium beetroots, peeled, cubed and roasted in a baking paper parcel at 200°C for 45 minutes. Before roasting, cover the beetroot with a mixture of 2 tablespoons of balsamic vinegar, 1 tablespoon of olive oil and one crushed garlic clove. (To save time, this can be done while preparing dinner the night before. Simply refrigerate overnight until needed.)
- big handful of washed rocket leaves
- half a cup of lightly toasted pecan nuts (this can also be done the night before)
- half an avocado, cubed and slightly drizzled with fresh lemon juice
- quarter cup of cubed vegan cheese
Assemble the salad by layering each of the ingredients in a glass jar in the order listed. Pack a vinaigrette made of one tablespoon of extra virgin olive oil, half a tablespoon of apple cider vinegar and a big pinch of Himalayan salt in a separate container and pour over the salad right before eating. This is a good one!
Energy levels dipping at 3 p.m.? Instead of popping out of the office for a sugar-laden treat, why not reach for some raw veggies and a bowl of homemade hummus instead? Hummus is satisfying and packed with nutrients – the perfect way to counter that dreaded mid-afternoon slump!
- 1 400 g can of organic chickpeas (garbanzo beans)
- 6 tablespoons of drained chickpea liquid
- 2 tablespoons of extra virgin olive oil
- 1 tablespoon of organic, unhulled tahini
- juice of half a lemon
- half a teaspoon of pink Himalayan salt
- 1 small clove of garlic
Blend together until the desired consistency is reached. Enjoy with crackers or thinly sliced crispy, raw veggies.
Where There’s a Will, There’s a Way
So instead of reaching for a brightly-packaged, sugar-laden treat when you’re running short on time again, rather set aside 30 minutes every weekend to set yourself up for fueling success during the week. Roast some veggies to use in salad jars, cut up smoothie ingredients to freeze, prepare some crudités and blitz together some hummus. It’s super easy, super quick and your body will thank you!