Joanna Sayago Golub - Runner’s World Meals on the Run: 150 energy-packed recipes in 30 minutes or less

For information, please write to: Special Markets Department, Rodale Inc., 733 Third Avenue, New York, NY 10017. Book design by Christina Gaugler Food photography by Mitch Mandel by David E. Graf Library of Congress Cataloging-in-Publication Data is on file with the publisher. ISBN-13: 978-1-62336-583-7 trade hardcover
ISBN: 978-1-62336-584-4 ebook Distributed to the trade by Macmillan We inspire and enable people to improve their lives and the world around them. RodaleWellness.com For my kids FOREWORD A s a runner, I care about what goes into my body. I want to know that I am fueling right, recovering properly, and gaining all the nutrition I can from my food.

If I had the time, Id study and research everything I atebefore it landed on my plateand I wouldnt worry about how long it took to prepare my meals. But the truth is, sometimes I struggle to do it right. Not only am I a full-time professional athlete, but I am also a mother, a wife, and a business woman. To say that I am busy is an understatement: I start my day with workmeetings with sponsors, interviews for mediathen go off to train for a few hours on the road or track. After that comes one of the best parts of my dayspending time with my son. Then its back to training again.

When I get home, its a rush to get dinner on the table, clean up, and then get ready to do it all over again the next day. Sound familiar? Finding the time to make meals for my family can be tough and often feels overwhelming. I could use some help navigating the nutritional landscapeand I know I am not the only person in this situation. Im sure that many of you feel the same way. Runners World Meals on the Run is a terrific resource for people like us. Its filled with recipes and information that will make you feel confident in the food choices youre making.

Not only do all the recipes take just 30 minutes or less (we can all find time for that!), they also use natural and minimally processed ingredientssomething that I care about greatly, since I am keenly aware that what you put into your body has a direct effect on your performance and health. As an athlete, I was drawn to the fact that all the nutrition information is broken down for each recipe, so you know exactly what nutrients youre getting. I find this especially helpful since I am always trying to make sure I get enough protein (to recover from those twice-a-day workouts) and fat (to help prevent injuries) in my diet. Another helpful feature is the ribbon of tabs at the top of each page that categorizes recipes as vegetarian, low-calorie, recovery, and more. It lets you know what type of recipe it is at a quick glance, which is great for those of us who dont have time to read through each and every recipe. And perhaps my favorite thing about the book is the short explanation that proceeds each recipe; you learn why this particular recipe is important, what nutritional benefit you will gain from eating it, and when you should include it in your day.

The amount of information in this cookbook is tremendous, and its organized in an easy and useful manner. It is a bible of nutrition for runners with full livesin essence, all of us! Now when Im making meal choices for myself and my family, I know I have the ultimate resource at my fingertips, allowing me to cook healthy, delicious, runner-friendly meals (in just 30 minutes!) that will also satisfy my family. We all lead busy lives, but with help from this cook-book, you can feel great about what you are putting into your bodywhile also making your life a little easier and less hectic along the way. Cheers! Kara GoucherAmerican marathoner and two-time OlympianINTRODUCTION W hether you are a brand new runner or experienced marathoner, all runners share one thing in common: We dont have a lot of time to spare in our day. Between responsibilities at work and home, most of us are busier than we like. Despite that fact, we carve out time in our hectic days to get out for a runsometimes that means lacing up in the predawn hours, other times it means skipping a work lunch to squeeze in a couple miles.

Its not easy to fit it in, but we do because running energizes our bodies and calms our minds. Without it, we know we would be worse offboth physically and mentally. But runners also know you cant run well if youre not taking time to feed your body well. Just as we carve out an hour here or there for our workouts, we need to set aside time to prepare meals that will fuel our running. So how much time are we talking about? Less than you might think. If youve got 30 minutes, you can prepare fresh, delicious meals that will fuel your running and satisfy your appetite.

Within the pages of this cookbook youll find more than 150 recipes that help you do just that. From simple snacks and smoothies to weeknight dinners, youll find everything you need to get food on the table fast. Need a hearty postrun breakfast but dont have time for a long-simmering oatmeal? Try our quick version with five different variations beginning . Runners with special dietary needs will find plenty to choose from, too. If you follow a vegetarian, vegan, or gluten-free diet, simply scan the recipe tabs at the top of each page to see if a particular recipe fits your needs. If youre trying to lose weight, pay special attention to the recipes labeled Low-Caloriethere are more than 100, and they all have 400 calories or fewer per serving.

You can also search the to find all the recipes listed by dietary or performance need. No matter which recipes appeal most to you, youll quickly notice a common thread tying them together: They all feature fresh, minimally processed ingredients. Building your diet on wholesome, natural foods is a key tenet of our nutrition philosophy at Runners World. These foods offer the best in terms of nutrition and tastewe believe that just because you only have 30 minutes to cook, you shouldnt have to compromise on either. Thats also why every recipe in this book has gone through the rigors of the Rodale Test Kitchen. The result is a comprehensive collection of easy-to-follow recipes that fit within your busy lifestyle. Once you get cooking, we think youll quickly agree that fast meals can be synonymous with good taste, good health, and good running.