Each yummy recipe in The Runner’s World Cookbook is labeled with quick-reference tabs to make it easier to find the right recipes for you to meet your training goals and dietary needs: prerun, recovery, low-calorie, fast to prepare, vegetarian, vegan (more than 30), and 85+ gluten-free. And every single recipe is packed with the right balance of nutrient-rich power ingredients to help your tired muscles heal, refuel, and grow stronger, which makes you faster and a step closer to a new PR.
Help lower your heart rate during exercise and reduce upper-respiratory-tract infections by eating lots of vitamin C. One .cup of mango delivers 75% of your daily need for C. Get it with Chicken-Mango Fajitas
, page 180.
Help reduce post-workout muscle tissue damage, speed recovery, and boost immune function with antioxidants. Blackberries are superfruits that have about 2x the antioxidant power
of blueberries, raspberries, and strawberries. Make Blackberry Dressing
in one simple step, and enjoy it on a salad or even as a marinade, page 87.
Help make your muscles work more efficiently during exercise by reducing the amount of oxygen they need. Add nitrate-rich beets to your meal. Try it with Beets with Avocado and Orange
, page 78.
Need a quick, no-cook prerun meal?
Try a smoothie. The Spinach-Kiwi Cooler
with energizing iron is light and refreshing. Or enjoy the Crunchy Coffee-Cocoa Shake
with anti-inflammatory antioxidants.
Craving a mid-afternoon energy boost? Coconut-Almond Energy Bars
are a delicious hearty snack to fend off hunger during a run or between meals.
Loaded with energy-replenishing carbohydrates, flapjacks are a pre- and post-run favorite. Get 50 pancake batter and topping ideas, both sweet and savory, so breakfast (or any meal) will never be boring again!