Peanut butter may be a favorite food of runners, but there’s good reason to swap it out for another nut butter once in a while. Two tablespoons of almond butter provide 10 percent of your daily need for vitamin E, a nutrient many runners fall short on. Studies show this antioxidant helps protect your lungs […]
Like all nuts, pecans are high in fat, with about 200 calories and 20 grams of fat per ounce (about 20 pecan halves). But the heart-healthy unsaturated fat can help reduce LDL (“bad” cholesterol) and raise HDL (“good” cholesterol). They’re also packed with bone-strengthening magnesium. Shelled pecans spoil fast, so if you don’t plan to
Easy to make and long lasting, trail mix should be a go-to snack for every runner. In this mix, soy nuts, pumpkin seeds, and walnuts provide protein and key trace minerals (such as selenium and zinc for immune health), along with heart-healthy fats. Dried blueberries and tart cherries supply a wealth of antioxidants called anthocyanidins
These DIY energy bars are guaranteed to taste way better than any bar that comes in a plastic wrapper—and they’re made with ingredients you can actually pronounce. They’re also filling and satisfying, making them a better on-the-go choice than your typical snack food. If you don’t like walnuts and dried cranberries, substitute any nuts and
These hearty treats, adapted from The Bakery in New Paltz, New York, have powered runners, bikers, and climbers for 30 years. The oats, dates, and honey provide quick fuel, while the nuts and seeds offer enough fat and protein to fend off hunger for a good few hours. Enjoy one as a hearty snack whenever
The cashew butter in this gourmet version of a PB&J sandwich supplies monounsaturated fat to keep you full and satisfied until lunch. (You can make your own cashew butter using the cashew variation in the recipe for Roasted Almond Butter.) Raisins pack energizing carbs, while cottage cheese is chock-full of protein and contains sodium to
If you run in the morning, breakfast is an ideal time to eat fruits and vegetables, including tomato, onion, and red bell pepper. They’re rich in antioxidants that help reduce free radical damage caused by exercise. With their salty flavor, turkey bacon, feta cheese, and olive tapenade balance the natural sweetness of the apricots (and
Sausage and bacon aren’t the only meats you can eat at breakfast. Sliced turkey breast is an excellent source of protein and much lower in fat than bacon and sausage. Corn tortillas are rich in complex carbohydrates and fiber. Plus, they’re gluten free. Sliced apple and fig jam provide an extra boost of sweetness and
This recipe turns the frittata from an egg dish with incidental vegetables into a deliciously crisp pile of veggies nicely bound by creamy eggs,” says Runner’s World contributing food writer Mark Bittman. “It’s a blast of concentrated protein and plants. Instructions : 1: Heat the oil in a skillet over medium heat. When the oil
These ultra-thin egg crepes make a perfect light breakfast. Or pair one with a simple green salad and serve for brunch or lunch. “The egg is simply a light envelope for whatever you want to put inside,” says cookbook author and runner Patricia Wells. If you don’t have spinach and mushrooms on hand, any combination
