Marathon Bundles are designed by our registered dietitians for your needs as a high-endurance athlete. Whether you’re eating during training (pre-marathon) or for recovery (post-marathon) these meals will meet your needs with the right balance of micro- and macronutrients. Running is hard on the body, but proper nutrition will help support bone mineral density, and repair the possible cellular damage associated with heavy exercise.
We’ve planned out the ideal timing for these meals with your maximum energy in mind:
High carbohydrate, moderate-to-low protein, low fat, low fiber. For example, our Steel Cut Oatmeal
Carbohydrate, and protein focused.
Steel Cut Oatmeal - Flavored with peaches, pineapple, apples, cranberries, maple syrup, almonds, dried coconut, raisins, French brandy, and vanilla
~A selection of 8 Entrees~ 5 Meat/Fish Entrees, 2 Vegan, 1 additional (Assortment based on availability)
Mediterranean Cod with Farro and Black Barley - Wild-caught Alaskan cod with artichoke, spinach, sun-dried tomatoes, and a nourishing, whole-grain blend
Mediterranean Salmon Pasta - Wild-caught Alaskan smoked salmon tossed in a lemon and dill sauce with whole-wheat pasta
Chicken Burrito Bowl - Fajita chicken blended with brown rice, beans, sweet corn and roasted red peppers
Mediterranean Chicken with Farro and Red Rice - Succulent chicken with rustic tomato sauce, red rice, farro, and olives
Kale Pesto Chicken - Tender, roasted chicken breast with red rice, beets, and sweet potato
Kale Pesto Gnocchi - Hand-made potato gnocchi with kale & hazelnut pesto
Mediterranean Lentils with Butternut Squash - Spiced lentils and butternut squash with an almond and chickpea garnish
Balancing Macros and Micros
Micronutrients prevent bone-mineral loss and are especially important to recovery due to the oxidative stress that running puts on the body. Vitamin D, in particular, is a preventative for cell damage due to heavy exercise. The following food sources of micronutrients are all included in at least one of the dishes in the bundle:
- Magnesium (whole wheat, spinach, quinoa, almonds, lentils)
- Calcium (seeds, cheese, yogurt, beans, lentils, collard greens)
- Vitamin D (omega fatty acids in fish)
- Vitamin C (sweet potatoes, kale, lemon)
Macronutrients are foods required in large amounts in the human diet. They include fats, fiber, and protein.
Our meals contain varied amounts of carbohydrates. Higher carbohydrates are ideal for the night before a long run (or post-run).
Protein aids speedy recovery by rebuilding muscle fibers that were torn/stretched during exercise.
Fat should be limited around the time of exercise (due to fats slowing the absorption of other nutrients). However, fat is still a very important meal component because fat-soluble vitamins (Vitamins A, D, E, K) require fat for absorption.