A Runners Guide to Nutritional Excellence…..

Hello and thank you for visiting!

Spring is in the air and Covid-19 numbers are slowly declining. Recently while walking my dog on the Cumberland trail, I noticed many new faces, walking and running. Im not sure if they were just enjoying the better weather, or preparing for a 5K, mini marathon, or a marathon. Whatever the reason, I wanted to give a healthy nod to all of you runners out there.

Running put a lot of stress on your body, so you need to stay healthy. Because of this, a runner requires more antioxidants, vitamins and minerals. I like to see all of you eating these vitamins and minerals, rather than just take them.

Gastrointestinal problems are tone of the #1 causes of dropping out of a race. Others are low energy, stress and colds. Nutrition, hydration and rest are very important when preparing for a race.

Here we go!

1- Avoid empty calories, and focus on nutrients per calories. Get the best bang for your buck when selecting foods.

2-Timing and fueling, you need to do this frequently, 1-2 hours before a run. Eat a light meal, vegetable juice or a small meal and do the same throughout the day to keep your energy up.

3- Bump up your complex carbohydrates, protein, and fats.

4-Hydrate, drink water, lemon water, coconut water and chocolate milk, (this is good for recovery).

5- At each meal, big or small try to have a fat, carb, and a protein.

Fruits and Vegetables

Avocados, a great source of fat, Apples, Pears, Asparagus, Bananas, Beets, Strawberries, Blueberries, Raspberries, Grapefruit, Broccoli, Mushrooms, Onions, Kale, Spinach, Cauliflower, Sweet Potatoes, Carrots.

These are all high in antioxidants, and packed with vitamins. Cook the vegetables on the grill or roast them in the oven with salt, pepper and olive oil. Buy Organic if possible.


Nuts- Walnuts, peanuts, Cashews, Hazelnuts, and Almonds. (High in good fat and has the least amount of calories).

Seeds, sesame, and Pumpkin

Avacados, Olive Oils, Grapeseed Oils, Coconut Oils, Peanut butter, Almond Butter, Cashew Butter, Real Butter.

Muscles loves FAT and so does your Brain!!!Good FATS. Plus these are all full of Amino Acids.

Proteins form an Animal Source

Chicken, Bison, Salmon, (Wild Caught), Cod, and Tuna or canned Tuna, and Grass Fed Beef


Eat Whole Grains, avoid Whole Wheat. Whole grain pastas, Ezekiel Bread, Oatmeal, its digested easily and light in the stomach.

Beans of all types: Black, Cantaloni, Chick Peas, Lentils,

These are high in complex carbohydrates. These carbohydrates contain vitamins, minerals and antioxidants. Quinoa is my favorite! Full of protein and fiber. Beans are my next favorite!


Honey, molasses, coconut sugars, all of these sugars are less processed than regular sugars. Fake sweeteners are OUT! So when you are looking for a sports drink to rehydrate yourself, check the label for SUGARS! My favorite is Life Water, it is Purified Water, ph balanced, and has Electrolytes! This is a great thirst quencher for runners, and everyone.


Whole fat Greek yogurt, 3% sugar, Nut milks, (almond and cashew), Parmesan cheese, goat cheese, and feta. Eggs are also a protein, eat anyway you like!

Menu Ideas for Dinner or Lunch

Grilled Salmon/Asparagus with wild rice or quinoa.

Grilled Chicken Breast with Roasted Vegetables of your choice

Whole grain pasta, (angle hair), with grated parmesan cheese, olive oil, garlic and basil

Soba Noodles, with toasted sesame seeds, scallions, mushrooms, and olive oil

Bison Burger, avocado on a whole grain bun, red onion and arugula

Baked Cod with a brown butter sauce and quinoa and asparagus

Breakfast Ideas

Eggs any way, over easy hard boiled, soft boiled, or make an omelet.

Run Day Oatmeal: 1 cup of steel-cut oatmeal, almond milk, chopped walnuts or almonds, cinnamon, berries of your choice, Drizzle with Honey! delicious

French Toast with fresh strawberries

Buckwheat Pancakes with fruit

Peanut butter toast

Coffee, water with lemon and herbal teas

There are lots of food choices here. Enjoy eating, do not go on some crazy diet, just take some time to cook your own meals. You will be happier for it. You will enjoy your life

….remember to make a memory each day, and don’t apologize for who you are…Rebecca