Golub Joanna Sayago - The Runners world cookbook : 150 ultimate recipes for fueling up and slimming down while enjoying every bite

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher. Internet addresses and telephone numbers given in this book were accurate at the time it went to press. Some of the recipes were previously published in Runner's World magazine and on . 2013 by Rodale Inc. All rights reserved. Runners World is a registered trademark of Rodale Inc. Book design by Christina Gaugler Photography by Mitch Mandel Library of Congress Cataloging-in-Publication Data is on file with the publisher. Book design by Christina Gaugler Photography by Mitch Mandel Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN-13: 9781623361686 direct hardcover ISBN-13: 9781623361235 trade hardcover eISBN-13: 9781623361242 We inspire and enable people to improve their lives and the world around them. rodalebooks.com For my mom and dad,
who taught me the joys
of cooking for and with family

R unning and cooking are my two greatest passionsand not necessarily in that order. I started running when I was 11 years old, and its no coincidence that my love of food and cooking began nearly simultaneously. I was intrigued by the relationship between training and the food I ate. As athletes, we expend energy while running and need to support our bodies needs with nutrient-rich choices. I learned, for example, how adding a cucumber to my salad after a hot summer run could help cool my core temperature (for a great cooling recipe, try the ).

I came to believeand still dothat if you enhance the quality of your food, the quality of your running will be equally enhanced. When I was on the island of Crete training for the 2004 Athens Olympic Marathon, I felt firsthand how eating quality food could support a rigorous training schedule. The watermelon and vegetables we ate at lunch were grown on the estate we stayed at, as were the cured olives that accompanied every meal. These same olives were pressed to make the oil we used to dip our locally baked bread, and the lamb served at dinner was raised on the farm next door. These foods fueled my training, helping me become the first American to medal in the Olympic Marathon since Joan Benoit Samuelson took gold in the 1984 Olympic games in Los Angeles. I have also experienced how poor food choices, often for conveniences sake, can leave me feeling tired and irritable, leading to a disappointing workout or race.

Im not only interested in food because of its effect on training, but Im also interested in it because of the relationships it can help build with friends, teammates, and family. And for me, those relationships are everything. There have been some seriously brilliant runners from around the world who have dined at our kitchen table (in our house, theres really no need for a living room because we tend to spend all our time around the table) and shared in profound conversations. American record holders, world champions, Olympic medalists, and national champions by the dozens have come to refuel after a long run or dine late into an evening after a hard day of training. The Runners World Cookbook can help you accomplish these dual goalscreating meals made with simple ingredients that fuel your training while helping build relationships with those you love. The book contains some of the best recipes ever published in Runners World magazine and were created by great chefs, nutritionists, and runners.

These recipes will satisfy, empower, and keep you running optimallywhile meeting any dietary need or craving you have. You may be the type of person who can eat breakfast at any meal. Or perhaps youre looking for a fast and simple recipe. You may need vegetarian or gluten-free options. Or maybe youre like me and love to experiment and challenge yourself with new ingredients. Youll find all of these options here in this book.

Like so many runners, I train hard, run a business, chase after my daughter, walk the dog, and try to keep up with my tireless husband. I need food that will sustain me. At the end of the day when my work is complete, I bring my friends, family, and teammates together in the kitchen to share in a meal intended to nourish and satisfy everyone at the table. Yes, training makes us better athletes, but not without also eating good food that strengthens our bodies and the bonds with those around us. In that sense, maybe, just maybe, this book is all you need to set a new kind of personal best. Deena Kastor2004 Olympic Marathon Bronze MedalistAmerican Marathon and Half-Marathon Record Holder

R unners love to eat.

In fact, its the reason why many of us at Runners World run in the first placeand chances are, its partially the reason why you run, too. Logging all those miles (and burning all those calories) allows you to enjoy food in a way that nonrunners cant understand. First, we enjoy all the good it does for our bodies. Healthy, well-balanced meals offer our tired muscles the nutrients they need to heal, refuel, and grow stronger. This is important so that we can perform better during tomorrows workout, as well as stay healthy and continue running strong for years to come. But runners also appreciate eating well.

We wantand have earned the rightto enjoy delicious, well-prepared meals that feel indulgent, even if theyre not. And if the occasional meal is on the indulgent side, well, thats okay because weve earned the right to eat those meals, too. That philosophythat you can eat well while fueling your bodyis something we strive to bring to the pages of Runners World every month. Over the years, weve published hundreds of recipes that show you how to create nutrient-rich and satisfyingly delicious meals that you can cook for yourself, your family, and your friends. Now weve compiled the very best of those recipes into one cookbook that you can turn to no matter your needs. Looking for the ideal prerun meal to fuel your workout or a high-protein recovery dish? Weve got both coveredjust look for the easy-to-spot Prerun or Recovery label at the top of each recipe.

Or skim the for meals that fit either category. Runners trying to lose weight will be happy to know that more than 100 of our recipes contain 400 calories or less and are labeled Low-Calorie. And if youre among the many runners with special dietary needs, we provide plenty of recipes that are vegetarian, vegan, or gluten-free. We know how important it is for a recipe to be easy to follow, reliable, and fast. Thats why every recipe has gone through the rigors of the Test Kitchen at Rodale (