A runner’s training is not only made up of running itself, but also continues at the tableso that the session performed is not thwarted by inadequate recovery or nutritional deficiencies. After breakfast today I talk about how we runners should organize our lunch depending on when we run. In this post you will find directions for those running in the morning or before lunch; the second follow-up post is for those running after lunch.
Know, however, that there is no one-size-fits-all magic recipe, but rather many possibilities to be declined according to the timing of the workout, the organization of the day as well as personal tastes and habits.
Run in the morning or before lunch
If the workout took place late in the morning, lunch is not only a key time for recovery and optimization of the running session, but also for “recharging the batteries” to face the return of the day. If, on the other hand, the runner trained early in the morning, it is likely that “the run” continued through the rest of the morning to comply with all the morning’s commitments. Here’s how to best manage this time to pause and recharge, choosing from three alternatives.
“CLASSIC” LUNCH
- 100 g orecchiette pasta with 200 g broccoli
- 30 g of whole wheat bread
- extra virgin olive oil (15 g)
-
40 g of parmesan cheese
- 120-150 g of fruit (e.g., one medium-sized apple or pear )
Total:900 kcal (carbohydrates 120 g , protein 35 g)
Advantages: this type of high-carbohydrate lunch makes it suitable for restoring glycogen stores, after higher-intensity workouts (such as, for example, middle cross-country). Broccoli also contains adequate amounts of antioxidants. Parmesan cheese, is an excellent source of protein, calcium and sodium, the main mineral lost through sweat. This lunch is also easily adapted for runners who follow a vegetarian diet.
“ZONE” LUNCH
- 150 g grilled chicken flavored with spices
- 100 g boiled chickpeas or lentils
- 40 g whole wheat bread ( about 2 slices)
- 10 g of extra virgin olive oil (1 tablespoon)
- 1 serving of vegetables equal to about 200 g
- 100 g mandarins
Total 800 kcal (carbohydrates 93 g, protein 60 g)
Benefit: I proposed this lunch for runners who follow the zone diet. Because of its composition, it is also a suitable alternative for sessions carried out with greater muscular effort. Protein intake meets nearly two-thirds of the daily requirement of a 65-70 kg runner.
“MIXED” LUNCH
-
100 g boiled green beans
- 50 g of whole wheat bread
-
300 g boiled potatoes
-
150 g of grilled salmon
- 10 g of extra virgin olive oil (one tablespoon)
- 2 kiwis
Total 880 kcal (carbohydrates 105 g, protein 40 g)
Advantages: this proposal is a middle ground between the previous two. If the salmon is of good quality, it provides a significant share of Omega 3, which helps to counteract the microinflammation common in runners. To prepare this type of lunch, it is best to cook the potatoes and green beans the day before.
The meals listed refer to an average male runner who is 1.75 m tall with a weight of 68 kg (BMI 22.2) training 3 times a week and are given for illustrative purposes.
(main image credit: MurzikNata1 on DepositPhotos.com)