Fuel your Run - Dinner

When you work hard, you feel like you deserve to be good to yourself. It's true of a laborer who's sweated it out for his paycheck and finally reaches the weekend. It's the case with an elite athlete who crosses the finish line exhilarated but depleted. And it's true of your average runner who has the discipline and fortitude to put her body in motion to reach a personal goal and stay in shape.

But being good to yourself and treating yourself to something good -- onion rings and a cheeseburger, for example -- are two completely different things. Sure, something batter-fried or sugar-filled may seem good, but for our purposes, we're discussing foods that are tasty but nutritionally beneficial.


Not all workouts are created equal. A short run, say a two-miler, doesn't require much, if any, replenishment. Once you move beyond a 30 to 45 minute window of exercise, it's important to provide that miraculous machine of yours with both carbohydrates and protein. A run that lasts an hour or more taxes your body in such a way that you need to give it carbohydrates and protein in a particular proportion -- ideally, a 4-to-1 ratio of carbs to protein -- that will maximize immune function while restoring energy and rebuilding your muscles better than before.

So, yes, you do deserve to be good to yourself. You also want to make sure you're getting the most out of your workout by replenishing yourself correctly. And taste is no small factor, either. With all those things in mind, here are some tasty and beneficial foods to eat post-run.

Grilled Chicken Wraps

  • 2 grilled chicken wraps with 2 tbsp hummus, spinach, and onions
  • side salad with 1 tbsp of balsamic dressing

Salmon with Sweet Potato Fries

  • 4 oz salmon
  • 1 cup broccoli
  • Sweet potato fries

Sweet Potato Fries recipe:

  • Cut up a sweet potato into chunky strips
  • Coat in olive oil
  • Sprinkle with salt and pepper
  • Roast at 450 degrees for about 30 minutess, flipping occasionally

Beef Stew

Turkey and Brown Rice Stir Fry

  • 4 oz ground turkey
  • 1 cup cooked brown rice
  • 1 cup stir fry veggies

Grilled Fish and Asparagus

  • 4 oz tilapia
  • 1 cup cooked brown rice
  • Grilled asparagus

Eggplant Boats

  • Eggplant Boats
  • 1 cup of roasted sweet potatoes
  • 1 large garden salad with dressing of choice

Shrimp Fried Rice

Beef Stir Fry

  • Stir fry with beef, bell peppers, brown rice, onions, mushrooms and low sodium soy sauce

Turkey Burger

  • Turkey burger on whole grain bun with lettuce and tomato
  • 1 cup broccoli

Chicken Stir Fry

  • Chicken and vegetable stir fry
  • 1 cup brown rice (cooked)
  • low sodium soy sauce

Crockpot Lean Pork Loin

Scallops and Pasta

  • Scallops sautéed in garlic and onions
  • 2 cups pasta with spinach, olive oil and tomatoes

Pesto Hummus Chicken