The Runner’s Cookbook

Fuel Your Runs with Over 100 Delicious, Performance-Boosting Recipes

Whether you’re training for your first 5K, chasing a parkrun PB, or gearing up for a marathon—or even an ultra—you already know that what you eat can make or break your performance.

This is the ultimate nutrition guide and cookbook for runners, packed with easy, flavorful recipes and expert advice to help you:
✔ Fuel up for training and race day
✔ Know what to eat before, during, and after your runs
✔ Optimize hydration and recovery
✔ Understand supplements and injury nutrition

Inside, you’ll find:

• 100+ tempting recipes, from energizing breakfasts and nourishing main meals to tasty vegetarian options, snacks, and desserts

• Practical tips on balancing your diet for endurance, speed, and recovery

• Nutritionally balanced meals designed to help you run stronger, recover faster, and go the extra mile

Whether you’re a beginner or a seasoned marathoner, this book is your key to eating smart and running at your best.

Ready to power your performance? Get your copy today and start fueling your runs the right way!

Table of Contents

Foreword
Introduction

Part one: How to eat like a runner
Calculate your Calorie Needs
Carbohydrate
Protein
Fat
Eat a Rainbow of Colours
Hydration
Running and Weight Loss
Recovery from Injury
Sports Nutrition Products and Supplements

Part two: Fuelling your run
Before a Run
During a Run
After a Run
Fuelling for Different Distances
Fuelling for a 5K
Fuelling for a 10K
Fuelling for a half-marathon
Fuelling for a marathon
Fuelling for an ultra race

Part 3: Recipes
Breakfasts
Salads
Soups
Main Meals
Vegetarian Main Meals
Desserts
Snacks
Smoothies and Recovery Drinks

Recipe Index
References
Index