Meal Ideas That’ll Boost Your Running Capabilities

Photo of author

Crafted by Mikey

Last updated:

If you’re a passionate runner, then I bet you take care of every aspect that could improve your running capabilities.

Many people have struggled with motivation because they don’t see enough progress in a given period. It’s not a great feeling when you’re training hard, but it just doesn’t seem like you’re improving.

a girl stretching

If you want to level up your running capabilities, then you should start paying attention to many details. It’s crucial that you have a proper recovery period as if you’re overtrained, you simply can’t expect progress. Also, one of the most important things in running is a diet. What kind of food do you consume on a daily basis? Do you eat healthy and follow a strict diet plan? You should answer these questions as these two will determine your opportunities for improvement.

Here are some healthy meal ideas that helped me in boosting running capabilities.

#1 Tuna Salmon Salad

This salad is a full of right macronutrients that will help you in enhancing your running capabilities. Tuna and salmon are excellent sources of complete protein, healthy fats and selenium. This meal has a proper ratio of macronutrients which means it’s a perfect choice for runners.


1 tuna can

200 grams can of salmon

1 cup of diced celery

¼ cup of diced red onion

1 tablespoon of freshly squeezed lemon juice

3 tablespoons of Greek yoghurt

4 slices of bread


Step 1) Open tuna and salmon can and mix it in a small bowl.

Step 2) Put the vegetables in the bowl adding a tablespoon of freshly squeezed lemon juice. Mix until everything is combined.

Step 3) Place the mixture between bread slices and leave it in a refrigerator for some time.

That’s it! You have a healthy meal perfect to consume it before or after running session that will provide you with the right macronutrients for optimal recovery. Also, you will need around 10 minutes to prepare everything and the meal is easily portable.

#2 Chicken Peanut Noodles

If you want to load up your body with a healthy source of protein while having a high carbohydrate intake, this chicken peanut noodle is the perfect meal for you. It’s a perfect meal before a workout to provide you with energy or after a workout for most effective recovery.

Chicken peanut noodle is an ideal meal after running session


1 tablespoon of garlic powder

200 grams of boneless chicken breasts

1 tablespoon of high-grade olive oil

1 head of chopped broccoli

½ tablespoon of salt and pepper

200 grams of soba noodles

¼ cup of peanut butter

1 tablespoon of rice vinegar

2 teaspoons of honey

¼ cup of chopped peanuts

¼ cup of chopped cilantro


Step 1) Boil the water in a small pan and season the chicken with garlic, salt and pepper.

Step 2) Add seasoned chicken breasts to the pan, cook it and flip it when one side is done.

Step 3) Add broccoli in the small pan with water and cook it until it gets a bright green colour. Put noodles in the water once the broccoli is cooked.

Step 4) In another large bowl, mix honey, vinegar and peanut butter. When you’re done, add around ½ noodle cooking water to the mixture. Add the noodles and chicken to the sauce and mix everything until you get a firm looking mixture.

Step 5) Top the mixture with cilantro, peanuts and salt for better taste.

And you have a healthy meal filled with a perfect macronutrient ratio. It will take you around 30 minutes to prepare it, but you can always store it in the fridge and eat few times.

#3 Salmon Burger with Avocado Sauce

Great source of protein packed with the right amount of healthy fat is the perfect combination for people who want to enhance their running capabilities. This burger is easily made with essential ingredients and you don’t need to be a culinary expert to prepare it.

Salmon burger will definitely help you in boosting your running capabilities


200 grams of canned salmon

1 large egg

1 tablespoon of freshly squeezed lemon juice

1 teaspoon of garlic

1 teaspoon of salt and pepper

1 tablespoon of high-grade olive oil

¼ cup of Greek yoghurt

¼ of a fresh avocado

2 whole wheat buns


Step 1) In a large bowl, put salmon, egg, garlic slices, lemon juice, salt and pepper. Use a fork to mix everything up and form a solid mixture.

Step 2) Put olive oil in the pan and form dumplings from a blend you’ve already done. Cook it for 3 minutes per side.

Step 3) Combine Greek yoghurt, avocado and lemon zest in a small bowl and mix it until you get a solid sauce.

Step 4) Once the dumplings are done, put them between bread buns and add avocado sauce on top of it.

You have healthy burgers that will provide you with enough energy for your running sessions in 15 minutes.

Why Should You Pay a Close Attention to the Diet?

Running is demanding activity where all your muscles are working during the session. Every activity is requiring energy and food is providing your body with the needed energy. All food is transformed to glucose that acts as a fuel to the body. Glucose is stored in glycogen, but after a demanding activity like running, the glycogen storage could reach low levels.

Having a proper macronutrient ratio in your diet plays a crucial role in your physical capabilities

It means you need to make sure you have enough fuel before and after the running session. Following a healthy diet has many benefits including more energy as you put the right nutrients in your body, better skin and bone health, removing toxins and reduced risk of chronic diseases.

Runners should aim for a proper ratio of macronutrients for increasing running capabilities. You should consume around half of your calories from carbohydrates and quarter of protein and fat to get high energy levels required for long running sessions.

Do you have a favourite meal that helps you in boosting your running capabilities?

33 thoughts on “Meal Ideas That’ll Boost Your Running Capabilities”

  1. There are some great tips here, but what proteins would you suggest for those on a vegetarian diet like me?

    • Hey, Emma! Since you’re on a vegetarian diet, I suggest you use buckwheat, quinoa, rice, hummus, peanut butter and Chia seeds. Hope I helped! 🙂

  2. I am always amazed by your expertise for food and running, and all three recipes sound amazing … even for a non runner 🙂

  3. Great Post, Agness! I love the simple recipes, too! I don’t run, but do weightlifting and non-running aerobic activities, so I love having these simple and nutritious ideas! Thanks!

  4. What you eat is very important when it comes to trying to achieve a certain health goal. LOVE the salmon salad! Full of nutrients and the protein you need! The chicken peanut noodles look delicious as well. I like the idea of swapping traditional carbs for something like whole wheat bread. Thanks for sharing!

  5. These recipes are good for my hubby. Since I am a vegetarian, I think I will go for buckwheat, quinoa, rice, hummus, peanut butter and Chia seeds as suggested by you.

  6. that salmon burger sounds delicious! i’d have to toast the buns, since i’m a huge sucker for toasted buns (seriously, if a bun isn’t toasted, it’s a dealbreaker lol).

  7. i know how good fish and such are good for me, but i just can’t convince myself to like them! the peanutty chicken sounds delicious though. 🙂

  8. The Tuna Salmon Salad looks outstanding! I eat a ton of salad in the spring/summer time so I’m always looking for new ideas to spruce up my greens. And I agree, the simpler the recipe the better! I’m a fan of letting amazing ingredients speak for themselves!

  9. These all sound so good and like excellent running fuel! I especially love the looks of the Chicken Peanut Noodles. I can’t wait to try them!

  10. Great recipes and I am not a runner. But I do walk a lot, that counts a little bit too, I hope. 🙂 The tuna salmon salad looks perfect, I like that double egg yolk, I get them from time to time as well, it is only a bit irritating when I am baking and I am not sure if I should count that as one or two or one and a half eggs. 🙂

  11. Holy moly I would be allllll over that Tuna Salmon Salad!!! Seriously looks amazing! I’m also in the market for new running shoes so I can’t wait to explore more of your site to get the best insight I can!!!

  12. Your food is photographed beautifully and all your meals look and sound wonderful. I definitely agree that if you want to be in peak condition you definitely have to take a serious look at what you’re putting into your body xx


Leave a Comment