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Recipes

11 Great Carbohydrate Sources for Runners

Last updated on Nov 25, 2020 By Mia Kercher

The best carbohydrate sources for runners include a healthy mixture of grains, vegetables, and fruits. I’ll outline the best ones. This comprehensive list can be mixed and matched for a plethora of healthy recipes.

So many people spend their lives avoiding carbohydrates. For those watching their weight, carbs are seen as ‘the bad guys.’ 

But carbs are a vital part of the runner’s diet. 

They shouldn’t be avoided or eaten with guilt. Carbohydrates are a source of energy for runners, propelling you farther and faster than you’d be without them. 

Natural Carbohydrate Sources For Runners Mangoes

Carbohydrate Sources for Runners: Why You Need Carbs for Running

Carbohydrates are stored in the muscle and liver as glycogen. When you need it (i.e. when you’re running), the body converts them into energy. 

For low-intensity runs (like a quick jog) the body uses more fat and less carbs. But for high-intensity runs like race training or long distances, you need more carbs. 

When you train regularly, you alert your body that you’ll be running again soon. So you train it to automatically store up more glycogen and to take more energy from carbs. 

How Many Carbs Should a Runner Ingest?

While you don’t have to measure out your carbohydrate intake to the tee, it helps to have a general idea of how much you should be eating.  

Sports dietitian Lizzie Kasporek recommends these daily carb doses, per pound of bodyweight:

  • Moderate exercisers: 2.5 – 3 grams 
  • Endurance athletes and racers: 2.5 – 4.5 grams 
  • Ultra-endurance athletes: 4.5 grams

It’s best to eat carbohydrates 15-30 minutes before your run so they last through the run, giving you energy throughout. 

11 Great Carbohydrate Sources for Runners 1

The 11 Best Ways to Get Carbs In Your Diet

A balanced, varied diet is critical. Even in a category as specific as carbohydrates, you have so many options to choose from. 

Don’t limit yourself to one type of carbohydrate. 

Spread your intake among a variety of sources.

To make it easier, I’ve divided your carbohydrate options into 2 groups: grains and vegetables and fruits. 

And remember, carbohydrates come from a variety of sources – although where you can, you should stick to whole food sources. If you’re a beer lover, one of the few drawbacks of doing a Sober October challenge is you lose a source of carbs!

Grains

1. Brown Rice

11 Great Carbohydrate Sources for Runners 2

Known as a cereal grain, brown rice is one of the best sources of carbohydrates. It’s healthier than white rice because it holds more fiber, protein, and vitamins. White rice is the least healthy type of rice since it gets bleached before processing. That process strips it of its healthiest nutrients. 

Even though brown rice does contain more healthy elements than white rice, the two sources have roughly the same amount of carbohydrate levels. So if your only goal is ingesting an energy boost for your run, either type will be fine. 

Just keep in mind that your diet as a runner is never about one exclusive ingredient. If you want to become a fast runner, you have to consistently maintain an all-around healthy eating routine. 

Brown rice may not offer more carbs than white rice, but it certainly adds more nutritional, long-lasting benefits to your overall health. 

1 cup of cooked brown rice = 52 grams of carbohydrates. 

2. Quinoa

11 Great Carbohydrate Sources for Runners 3

Quinoa often gets overlooked as a carbohydrate source because of its high protein value. While it is a complete protein (with all 7 essential amino acids), it offers a high portion of carbs. 

Scientists call quinoa a pseudocereal, which means it’s not technically a grain. It is the seed of a plant that comes from the South American Andes and is in the same family as Swiss chard and kale. 

If you’re buying quinoa at the store, you’ll typically just find 2 variations: white and red. But the plant-based grain actually makes over 120 different types. If you weren’t already a big fan of quinoa, now is the time to get acquainted. 

Quinoa is a versatile ingredient that pairs with vegetable bowls, can be made into a salad, and can even be used as a substance for holding together veggie burgers or gluten-free recipes. 

As a runner, it’s a must-have item to be stocked in your home and used in creative ways. 

½ cup of quinoa = 20 grams of carbohydrates. 

3. Black Beans

11 Great Carbohydrate Sources for Runners 4

Whoever said eating healthy was expensive never tried black beans. They’re one of the cheapest carbohydrate sources in the grocery store. 

When you eat a portion of black beans you brace your body to fight against major health problems: Type 2 Diabetes, heart disease, and high blood sugar. 

So they’re not just a high source of carbohydrates – they provide much more value. Some of these are iron, fiber, zinc, and magnesium. 

1 cup of black beans = 41 grams of carbohydrates

4. Whole Wheat Pasta

11 Great Carbohydrate Sources for Runners 5

Mixed with lean protein and vegetables, whole wheat pasta is an incredible energy source for runners. Similar to rice and other grains, it’s better to eat whole wheat over white pasta because of its natural, unbleached nutrition. 

With more nutrients in their natural form, eating whole wheat helps create longer-lasting effects, keeping you running faster and longer. 

1 cup of whole wheat pasta = 37 grams of carbohydrates.

5. Oatmeal

11 Great Carbohydrate Sources for Runners 6

Oatmeal should be a frequent staple for runners. It’s made up of complex carbohydrates, which are natural sugar molecules strung together in a complex chain. 

A complex carbohydrate is much better for you than simple carbohydrates because all their original vitamins and minerals are still intact. Refined sugars are sometimes called empty calories because they don’t leave you with lasting energy during your run. 

1 cup of oatmeal = 27 grams of carbohydrates.

6. Lentils

11 Great Carbohydrate Sources for Runners 7

Like beans, lentils are a part of the legume family. Eating lentils kills two birds with one stone: they’re packed with fiber and carbs that release glycogen into your bloodstream, but they’re also a strong source of protein. 

So eating lentils can sustain you through your run and help your muscles recover at the end. 

1 cup of boiled lentils = 40 grams of carbohydrates. 

Vegetables and Fruits

7. Sweet potatoes

11 Great Carbohydrate Sources for Runners 8

For runners needing a quick carbohydrate fix, sweet potatoes are both easy to make and full of complex carbs. Pop one into the microwave for a quick baked potato with some salt and you have a perfectly healthy and carb-injecting snack. 

You can also use sweet potatoes for snacks like muffins or cookies, making a typical treat healthier. 

1 sweet potato = 26 grams of carbohydrates. 

8. Beets

The amount of carbs you’ll get from beets is slightly lower than the sweet potato or other, more starchy vegetables. That doesn’t mean they’re not effective, especially if you combine them with other carb-filled vegetables in a bowl mixed with quinoa. 

Then you’ve hit the carbohydrate jackpot. 

But beets are great for runners because of studies regarding their nitrate content. Many scientists believe beets can make you run faster with sodium nitrate. Nitrate supplements have shown evidence that runners perform better with regular intake. 

You can find nitrate in all vegetables, but green leafy vegetables and beetroot have the highest concentration. 

1 cup of chopped beets = 13 grams of carbohydrates. 

9. Bananas

11 Great Carbohydrate Sources for Runners 9

Have you ever noticed how sweet bananas are? That’s because they rich in natural sugars and carbohydrates. Runners eat bananas because the levels of glucose molecules delay fatigue and keep you going mid-run. 

Bananas are also great as a source of potassium. The electrolyte keeps fluids and nutrients moving through your body, preventing cramps and muscle spasms. 

Lots of races will supply you with bananas either mid-run or after you finish. But when you’re running alone, you’re on your own. 

If you feel yourself lagging or getting tired toward the end of your run, try eating a banana beforehand or even during the workout. 

1 banana = 27 grams of carbohydrates. 

10. Apples

11 Great Carbohydrate Sources for Runners 10

Compared to many other fruits, apples offer a hefty source of carbohydrates. At the same time, they make a light and refreshing snack. They don’t go bad as quickly as bananas, so it’s easy to buy a big bag of them and keep in the fridge to chip away at daily. 

Some runners find that apples don’t agree with them because of their large amount of fiber, so you’ll have to test them and see if they’re right for you. 

If they cause problems for you on the run, you can always substitute them from a pre-run snack to a post-run recovery. 

1 large apple = 31 grams of carbohydrates. 

11. Mangoes

11 Great Carbohydrate Sources for Runners 11

Mangoes are a powerful running superfood. They’re filled with carbs, but they’re also seeping with Vitamin C (for your immune system), and inflammation-fighting antioxidants and electrolytes. 

Aside from fueling your run, they’re an excellent substitute from sugary desserts like ice cream or baked goods. 

Eating plenty of mangoes will take way your craving for sweets, helping your overall health, and boosting weight loss – if that’s your goal. 

1 mango = 50 grams of carbohydrates. 

Incorporating All the Carbs in Your Diet

You’ll see the best results when you mix and match as many of these ingredients as you can. As you’ve seen, none of these are isolated food groups: when you go looking for carbs, you get a plethora of other vitamins and nutrients too. 

If you’re planning on training for a race, all of these food items will make a huge difference in your running performance and progress. 

Not sure where to start with your training? Download any of our marathon or half marathon training plans for free. 

Each one is fully customizable, so adjust it for your schedule and needs, grab a quick mango snack, and get started.   

healthy carbohydrate sources for runners

Free Marathon Training Meal Plans

Looking for more nutrition and recipe ideas to fuel your run training?

Let us send you a free copy of our Marathon Training Meal Plans – includes 4 weeks of meal ideas, inspiration, and information!

Even if you’re not at marathon level, the information will be useful.

Written by Mia Kercher · Categorized: Nutrition, Recipes

The 9 Best Juicing Recipes for Runners and How to Add Them to Your Weekly Diet

Published on August 26, 2020 By Mia Kercher

Fuel your running body with the colors of the rainbow and and all the vitamins to match.

In this article, I’ll share the 9 best juicing recipes for runners, collected from reputable juice experts, and adapted for runners.

Very few adults eat as many fruits and vegetables as they need in a day. The CDC reported a survey that found only 1 in 10 adults are eating the recommended portions on a daily basis. 

As a runner, you need even more vitamins and nutrients to sustain your long distance running. When you run, you sweat. When you sweat, you lose hydration and nutrients, which need to be replaced if you want to stay vigilant with your training. 

The Benefits of Juicing for Runners

The go-to for runners nutrition is often carbohydrates and protein. These are both critical for a strong runner, but fruits and vegetables are the underrated nutrition source. 

With just one 8-ounce glass of orange juice, you get your entire Vitamin-C fix for the whole day. That’s impressive. Once you combine oranges with other natural vitamin sources, you’ve just downed a significant portion of your daily vitamin intake in one glass. 

You should be eating 1.5 to 2 cups of fruit and 2-4 cups of vegetables every day. For most people, it’s hard to physically chew and swallow that many food items in a day. When you blend and mix them into a juice, you concentrate the levels of nutrients in one manageable daily portion. 

Running takes a serious time commitment.

Eating healthy requires another time budget. For someone who’s busy with a career and a family, saving time is priceless. The two greatest benefits of juicing for runners are:

  • Efficiency
  • Maximizing nutrition
juicing recipes for runners

Essential Juice Nutrition Guidelines

Just because it’s juice recipes doesn’t mean it’s actually good for you. Here are some guidelines to follow so you can be sure you’re really getting all the benefits you need from juicing. 

Don’t Add Sugar

You’re probably used to buying juices from the store that add a lot of sugar or unnatural flavorings. But all that processed sugar is hard for your body to break down, so it’s best to drink your juice with natural sugars. 

Sweet fruits like bananas, mangoes, and pineapples are the best sweeteners for juicing recipes for runners because they are easy for your body to digest, while still adding important vitamins. 

One Glass a Day is Enough

Here’s another common myth: just because juice is juice doesn’t mean it’s low in calories. 

In fact, many juices are so concentrated in high-sugar fruits that just one glass can have a high-calorie count. If you’re running to lose weight, be careful of what ingredients make up your juice. 

Even if you’re not trying to lose weight, one glass is still enough. Why? Health professionals advise to continue eating fruit and vegetables whole and uncut. 

A lot of produce carries vital nutrients in the peels and skin. If you discard those, you’re missing out on vitamins your body needed. 

While juice is a great way to get daily nutrition, it’s still important to eat plenty of fresh, whole vegetables and fruits. 

The 9 Best Juicing Recipes for Runners

I’ve compiled the 9 best juicing recipes for runners from well-known juicing bloggers below. Since these juicers are not focused on runners, I’ve adapted some of the recipes to give you, as a runner, the right nutrition boost you need. 

Each recipe has the same preparation instructions: remove any peels or seeds, then pop them into the blender until juiced. 

1. Hydration Boost

hydration boost juicing recipes for runners

Ingredients

  • 1/2 pineapple
  • 1/4 watermelon
  • 1 cucumber
  • 1 lemon
  • 1 inch (2.5 cm) piece of fresh ginger
  • 5 strawberries

This juicing recipe from Reboot With Joe is an excellent recovery drink after a run. It has some of the most hydrating fruits (two types of melons). The pineapple adds natural sweetness, while the ginger and strawberries provide a unique dynamic to the milder fruits. 

If you prefer a lighter taste, leave out the ginger, and enjoy a fresh splash of 100% fruits after a hot run. 

I added strawberries to the recipe to add a healthy dose of Vitamin-C, boosting your nutrient level up a notch. 

2. Immunity Juice

mean green juicing recipes for runners

Ingredients

  • 2 green apples
  • 1 cucumber
  • 4 stalks of celery
  • 1 handful of kale or spinach
  • ½ lemon
  • 1 thumb tip ginger

You probably think of oranges when you need a boost of Vitamin-C. But leafy greens have an abundance of the vitamin and should never go overlooked. 

Celery is a powerful digestive aid, while ginger and lemon are always the right combination to avoid cases of the flu and bugs. 

You can boost your immune system through running, but you still need health supplements. That’s why a classic green juice is crucial to drink regularly. 

3. Cardiovascular Health: Beet Juice 

beet juice juicing recipes for runners

Ingredients

  • 4 green apples
  • ½ raw beetroot
  • ⅓ lemon

This simple recipe from The Edgy Veg is one of the best juicing recipes for runners because beets may make you run faster. There are many studies showing runners who regularly eat (or drink) beets can run faster than those who don’t. 

Beets are a booster for cardiovascular health, which you need for running. If you run long distances or do sprints, your heart is working extra hard to keep you upright and moving. So the beet juice recipe is a critical one. 

4. Purple Juice

The 9 Best Juicing Recipes for Runners and How to Add Them to Your Weekly Diet 12

Ingredients

  • 2 celery stalks
  • 1/2 carrot
  • 1 cucumber
  • 1 handful of spinach
  • 1/2 lemon
  • 1 beet
  • 1 green apple
  • 1/4 head of red cabbage
  • 1″ fresh ginger root

The purple juice from Just On Juice is a powerhouse. It’s designed to pack a hefty portion of vitamins into your body in one punch. 

With intense flavors like beets, cabbage, ginger, and carrots, they have to be complemented with milder flavors like apples, cucumbers, and celery. 

For those of you who are always on the go and on your feet, this is a great recipe for a variety of fruits and vegetables, all in one gulp. 

5. Carrot Apple Juice

The 9 Best Juicing Recipes for Runners and How to Add Them to Your Weekly Diet 13

Ingredients

  • 2 carrots
  • 1 green apple
  • 1 orange or grapefruit

Carrots are a proven super vegetable. They’re known to promote eye health, immunity, and even low cholesterol. Apples are in most of the recipes listed here because they’re a great source of fiber. Runners need fiber because it regulates blood pressure and helps with a healthy digestive system. 

Whether you use an orange or grapefruit depends on the level of sweetness you prefer. Both are a source of Vitamin-C, but the grapefruit is much more sour. 

Incorporating this juice recipe into your weekly routine will give you an overall health boost in your main nutrition groups. 

6. Ruby Tuesday

Ingredients

  • ¼ medium pineapple
  • 2 carrots
  • 1 small beetroot
  • 1 small chunk ginger
  • 4 sprigs fresh basil
  • ¼ lime
  • 1 handful ice cubes

With the Ruby Tuesday by Juice Master, you’ve got sweet (pineapples and carrots), spicy (ginger and lime), and basil. anytime you’re craving a cocktail but want to be healthy, this juice recipe will satisfy your cravings with the spicy and sweet mixture. 

And it’s a gorgeous color to boot. 

Aside from the taste and color, the pineapples give your body a burst of antioxidants, while the beetroot jumpstarts your heart and the carrots provide Vitamin-A for a better mood. 

7. Summer Pear Juice

The 9 Best Juicing Recipes for Runners and How to Add Them to Your Weekly Diet 14

Ingredients

  • 3 pears
  • 3 green apples
  • 2 handfuls spinach
  • 5 fresh mint sprigs
  • 1 handful ice cubes

Speaking of light and refreshing, this pear juice from Taste.com.au is perfect after a run in hot weather. Even though it’s not a heavy drink by any means, you’re still getting potassium and calcium from the pears, fiber from the apples, and Vitamin-C from the spinach. 

Mint is mainly a garnish, but it does offer some anti-inflammatory properties. 

8. Healthy Skin Juice (Savory)

Ingredients

  • 1 cup white grapes
  • 1/10 cup white beans, boiled
  • 1 bell pepper
  • ½ cup cranberry

This savory juice from Hurom is ideal for you on a crosstraining day, after a weightlifting session or bodyweight workout. 

From the beans, you’ll absorb protein and you’ll satisfy your hunger after a workout. Cranberries are one of the best superfoods – they’re chock-full of antioxidants. The grapes and bell pepper complement the flavor combination while adding electrolytes and vitamins to your diet. 

9. Apple Pomegranate Juice

The 9 Best Juicing Recipes for Runners and How to Add Them to Your Weekly Diet 15

Ingredients

  • 2 Pink Lady apples
  • 1 pomegranate 

Adding Pink Lady apples to the Apple Pomegranate Juice from The FeedFeed will add an extra level of tartness to a flavorful combination that only needs two ingredients! 

If you don’t eat pomegranates on the regular, start incorporating them into your meal plan. They’re a miracle source of antioxidants that help with anti-inflammation. 

After a long run, you need to get your circulation back to normal. Pomegranates are a great way to make that happen. 

Many doctors believe pomegranates lower blood pressure. Patients often see a difference in as little as 2 weeks. 

How to Keep Things Fresh in Your Juicing Diet

If you look closely at all 9 recipes, there are many repetitive ingredients that make up a convenient juicing base:

  • Apples
  • Ginger
  • Lemon
  • Carrots
  • Leafy greens

By keeping all of these on hand in your refrigerator you can easily whip up a batch of juice with very little planning. I recommend drinking one glass of juice, every day in the week. If that seems difficult, work with 4 days a week. 

Then, watch while your runs become more energetic. Your skin and mental health will improve from all the vitamins, and you’ll find your love for running renewed.

Written by Mia Kercher · Categorized: Recipes

Instant Pot Shredded Beef Tacos

Published on May 12, 2020 By Sarah Jane Parker

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos.

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos. | MarathonHandbook.com #instantpot #pressurecooker #beef #tacos

Ever heard the phrase “will run for tacos”? We have, and we couldn’t agree more!

There’s nothing like fueling up after a great run with healthy homemade tacos, and our Instant Pot Shredded Beef Tacos are a perfect for weeknight dinners or weekend meal prep meal to stay fueled, especially when you’re in the midst of a heavy training plan and don’t have loads of free time to spend cooking.

These shredded beef tacos have everything you want: juicy shredded beef, crunchy fresh veggies, and creamy avocado. Plus they’re balanced with everything you need: protein, carbohydrates, and fresh vegetables.

Read more for tips on how to make our Instant Pot shredded beef tacos and how to get tender and juicy beef with your pressure cooker.

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos. | MarathonHandbook.com #instantpot #pressurecooker #beef #tacos

How to make Instant Pot Shredded Beef Tacos

Our Instant Pot shredded beef is pretty easy to make, but it takes some time to cook. But the time it takes to cook it is worth it! This shredded beef is full of flavor and can be used for many recipes, not just tacos.

While some Instant Pot recipes call for browning beef before cooking it, I haven’t found that this makes a difference when cooking in a pressure cooker. It makes a big difference when roasting meat in the oven or slow cooking, but not so much with pressure cooking meat.

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos. | MarathonHandbook.com #instantpot #pressurecooker #beef #tacos

So you don’t have to brown the meat before adding it to your pressure cooker, plus it saves time not searing/browning your beef beforehand!

For this recipe, you’ll simply add your boneless beef short ribs to the pressure cooker, top with your chopped poblano pepper and cilantro, then pour over the beef broth mixed with your garlic and spices. Then cook and shred!

Since I don’t eat a lot of spicy food, I kept the heat down in this recipe by using mild poblano peppers. But if you want more spice with your taco meat, swap the poblano pepper for 1-2 jalapeño peppers for more spice.

You can even use 1 poblano pepper and 1 jalapeño pepper if you want a little bit of spice but not too much. Play with the recipe a little bit and see where you want your spice level.

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos. | MarathonHandbook.com #instantpot #pressurecooker #beef #tacos

Using natural pressure release with your pressure cooker

In this recipe, I specify natural pressure release for your beef taco meat once it’s done cooking in your pressure cooker. Don’t skip this step, it’s important!

Using natural pressure release when you cook meat in a pressure cooker helps to keep the meat more tender and juicier. If you use the quick pressure release method right after cooking your beef, it will end up more tough.

Natural pressure release means that you allow the pressure in your Instant Pot to release by itself naturally. It takes longer than a quick pressure release (where you open the valve to release the pressure quickly), but it results in taco meat with better texture.

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos. | MarathonHandbook.com #instantpot #pressurecooker #beef #tacos

Serving your beef tacos

When you’re ready to assemble your tacos, use whichever tortilla you love! You can easily make this recipe fit special diets by using different kinds of tortillas: high-fiber tortillas, grain-free tortillas (like the ones from Siete), homemade tortillas, gluten free tortillas, or regular ones if you love those.

We love using the uncooked refrigerated flour tortillas since they have minimal ingredients in them and they are more fresh. They only take about 1 minute to cook on a skillet or griddle, so they’re super easy and they taste so much better than pre-cooked tortillas.

If you want to give the uncooked tortillas a try, you can find them in the refrigerated section of the grocery store usually by the cheese and butter. They’re worth the little bit of extra effort to cook them.

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos. | MarathonHandbook.com #instantpot #pressurecooker #beef #tacos

This Instant Pot shredded beef is also amazing in other recipes besides tacos. You can skip the tortillas and make burrito bowls with rice and beans – one of my favorite ways to eat this beef!

How to store your shredded beef

Once your shredded beef is cooked, you can let it cool and store it in an airtight container for about 3 days.

You can also create taco meal prep bowls with this beef as well! Fill each meal prep dish with brown rice, beans, and shredded beef. When you’re ready to eat your meal prep taco bowl, add diced fresh tomatoes, avocados, and lettuce!

This Instant Pot shredded beef will also freeze well. You can freeze leftovers in one portion in a freezer bag, or divide it into single portions to freeze for easy grab-and-go meals.

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos. | MarathonHandbook.com #instantpot #pressurecooker #beef #tacos
Yield: 8-10 servings

Instant Pot Shredded Beef Tacos

Instant Pot Shredded Beef Tacos

Our Instant Pot Shredded Beef Tacos are perfect for Taco Tuesdays or meal prep on Sundays! This simple shredded beef cooks up juicy and flavorful in the pressure cooker and can be used for many recipes besides tacos.

Prep Time 15 minutes
Cook Time 35 minutes
Additional Time 30 minutes
Total Time 1 hour 20 minutes

Ingredients

  • 2 - 3 pounds boneless beef short ribs or beef country ribs
  • 1 medium poblano pepper, diced
  • 1/2 cup chopped fresh cilantro
  • 1/4 cup fresh oregano leaves, minced
  • 1/2 cup beef broth
  • 5 cloves garlic, pressed or minced
  • 2 Tablespoons fresh lime juice
  • Zest of 1 lime
  • 2 teaspoons cumin
  • 2 teaspoons onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Your favorite tortillas (whole grain, gluten free, etc.)
  • Your favorite taco toppings: black beans, red cabbage slaw, pickled onions, cotija cheese, avocado, additional cilantro, etc.

Instructions

  1. Place the beef short ribs in the pressure cooker and add the diced poblano pepper, chopped cilantro, and minced oregano.
  2. In a small bowl, whisk together the beef broth, garlic, lime juice, lime zest, cumin, onion powder, smoked paprika, salt, and black pepper.
  3. Pour the broth mixture over the beef in the pressure cooker and close the lid, lock it, and set the valve to closed.
  4. Set to cook on high heat on "Meat" setting for 35 minutes.
  5. Once the beef is done cooking, turn off the "keep warm" feature if your pressure cooker has it. Allow the pressure to release naturally (this takes about 25-30 minutes).
  6. Once the pressure has been naturally released from the Instant Pot, remove the beef onto a cutting board and shred it, then return it back to the juices in the pot.
  7. Stir the beef with the cooking juices, use a slotted spoon or fork to add the shredded beef onto your preferred tortillas and top with your favorite taco toppings!
  8. Store leftovers with a bit of the juices in an airtight container for up to 3 days in the fridge, or freeze it for later.

Notes

Nutrient calculations are an estimate and are for the beef only and doesn't include the tortillas or toppings you choose.

Nutrition Information:

Yield:

10 servings

Serving Size:

@1/2 cup shredded beef

Amount Per Serving: Calories: 329Total Fat: 28.6gSaturated Fat: 11.8gSodium: 278mgCarbohydrates: 2gFiber: 0gSugar: 0gProtein: 15g
© Sarah Jane Parker
Cuisine: Mexican / Category: Recipes
Instant Pot Shredded Beef Tacos 16

Written by Sarah Jane Parker · Categorized: Recipes

Healthy Chicken Pasta Recipe: Grilled Chicken Pesto Pasta

Last updated on Aug 27, 2020 By Sarah Jane Parker

Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein. This is a delicious healthy chicken pasta recipe that will add some variety to your meal plan and will refuel your working muscles.

Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein. This is a delicious healthy chicken pasta recipe that will add some variety to your meal plan and will refuel your working muscles. | MarathonHandbook.com #healthyrecipe #chicken #pesto

Need a little more variety in your running meal plan? We created this Healthy Grilled Chicken Pesto Pasta recipe inspired by Mediterranean flavors that’s perfect for runners looking for a balanced but flavorful meal.

Our healthy chicken pesto pasta recipe is a well-balanced meal that has healthy fats, lean protein, and complex carbohydrates to fuel your next run, and help with recovery!

This healthy pasta recipe is pretty easy to make, and we include a delicious pesto recipe so you can make your own!

Its one of the dishes featured in our Marathon Training Meal Plan, which you can download for free at the end of this post!

So whether you’re in marathon training or simply looking for a delicious, nutritious dish…read on!

Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein. This is a delicious healthy chicken pasta recipe that will add some variety to your meal plan and will refuel your working muscles. | MarathonHandbook.com #healthyrecipe #chicken #pesto

If you have food allergies, we also provide some easy swaps to make this recipe fit your food allergies, and we share some options for cooking the chicken without a grill if you don’t have access to one.

Read on for tips on making this healthy chicken pesto pasta!

How To Make Our Healthy Chicken Pasta Recipe

There are 3 parts to this amazing recipe: preparing your pesto, preparing the chicken, and preparing the pasta. You can do all these things simultaneously, so the prep and cooking time for this recipe should only take about 30 minutes or less.

Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein. This is a delicious healthy chicken pasta recipe that will add some variety to your meal plan and will refuel your working muscles. | MarathonHandbook.com #healthyrecipe #chicken #pesto
  1. Prepare your pesto first while you heat your water for pasta and preheat your grill. The pesto will only take about 5 minutes to make in a small-ish sized food processor.
  2. Season and grill your chicken. Cooking the chicken over medium heat will take about 10 minutes (or 12-13 minutes if they are larger).
  3. Once the water is boiling, cook your whole-wheat pasta.
  4. Assemble everything! Combine the pasta, pesto, chicken, marinated artichokes, and fresh tomatoes together and serve.

Our recipe card with complete instructions and ingredients is at the end of the post!

We like to grill with chicken breasts that are smaller and cut/portioned to cook evenly so most of them will cook in the same time.

Healthy Chicken Pasta Recipe: Grilled Chicken Pesto Pasta 17

If you have chicken breasts that are rather thick, you can cut them in half horizontally or pound the chicken between two pieces of plastic wrap (or in a plastic bag) to make them uniform thicknesses for easier grilling.

Cutting the chicken breasts in half or pounding the chicken isn’t absolutely necessary for this recipe, but we find that it makes cooking a bit faster and easier!

How To Cook the Pesto Chicken Without a Grill

Grilling the pesto chicken in this recipe makes it taste amazing, but if you don’t have access to a grill, you can cook this in the oven instead.

Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein. This is a delicious healthy chicken pasta recipe that will add some variety to your meal plan and will refuel your working muscles. | MarathonHandbook.com #healthyrecipe #chicken #pesto

To cook the chicken in the oven, preheat your oven to 400 degrees F. Spray the bottom of a glass 9×13 baking dish and season the chicken as listed in the recipe.

Cover the pan with foil and bake for 18 minutes. Remove the foil and check the chicken, it will likely need a few minutes more if they aren’t small chicken breasts. If you’ve cut the chicken breasts in half or pounded the chicken, 18 minutes might be plenty of cooking time.

If the chicken needs more time to cook, remove the foil and cook again in the oven for another 5 minutes or until the chicken is firm or the internal temperature reaches 165 degrees.

Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein. This is a delicious healthy chicken pasta recipe that will add some variety to your meal plan and will refuel your working muscles. | MarathonHandbook.com #healthyrecipe #chicken #pesto

Can I Use Store Bought Pesto In This Recipe?

Making pesto at home is really rewarding: you have the freshest ingredients in your pesto that are hand chosen by you!

But if you don’t have the time to make your own pesto or you’re having a hard time finding some of the ingredients, you can definitely use pre-made pesto from the store.

If you’re using store bought pesto, check the ingredients to make sure you find one that has few (or no) preservatives in it and is made with natural ingredients.

Healthy Chicken Pasta Recipe: Grilled Chicken Pesto Pasta 18

What Swaps Can I Make If I Have Food Allergies?

If you have food allergies, here are a few swaps you can easily make in this healthy chicken pasta recipe to accommodate!

  • If you can’t have gluten, use a whole grain gluten free or grain free pasta that fits your diet. Some great options are brown rice pasta, corn or quinoa pasta, or chickpea or lentil pasta.
  • Pine nuts can be replaced with roasted sunflower seeds or pumpkin seeds if you have tree nut allergies.
  • Can’t have dairy? Dairy free parmesan works great in this recipe as well! We love the Violife brand of dairy free parmesan.
Yield: 5 servings

Healthy Grilled Chicken Pesto Pasta

Healthy Grilled Chicken Pesto Pasta

Looking for a flavorful and healthy recipe for fueling your body after an active day? Our Grilled Chicken Pesto Pasta is a balanced meal with healthy fats, complex carbohydrates, and lean protein.

Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes

Ingredients

Homemade Pesto

  • 1/4 cup grated parmesan 
  • 3 Tablespoons toasted pine nuts
  • 3 cups loose packed fresh basil leaves, washed
  • 1/2 teaspoon salt
  • 1 clove fresh garlic, minced or pressed
  • 1/3 cup olive oil

Whole Wheat Pesto Pasta

  • 1 Tablespoon oilve oil
  • Dash salt
  • 8 ounces whole wheat thin spaghetti (or gluten free pasta)
  • 1/4 Tablespoons homemade pesto

Grilled Presto Chicken

  • 1/4 cup homemade pesto (or jarred pesto if you don't have time to make your own pesto)
  • 5 medium-sized chicken breasts (about 1 pound chicken in 3 ounce portions/breasts), cut in half horior pounded if they are large
  • Seasonings: salt, black pepper, onion powder, and garlic powder
  • 1 (12 oz.) jar marinated artichoke hearts, drained
  • 1 pound cherry tomatoes, washed and halved

Instructions

  1. Fill a 2-quart saucepan 3/4 full of water, add your olive oil and a sprinkle of salt to the water and heat for your whole wheat pasta.
  2. Prepare the pesto: place the pine nuts and parmesan cheese in a small food processor and process until it forms small crumbs.
  3. Add the basil, salt, and garlic, and process again until it's finely chopped. Scrape down the sides of your processor, add the olive oil, and process again for about a minute until your pesto is a sauce but still has some texture (it's not completely pureed). You may have to stop a time or 2 to scrape the sides of your processor to make sure everything gets mixed.
  4. Set aside the pesto. This makes about 3/4 cup of pesto, you'll only need about 1/2 cup for this recipe, so you'll have some pesto left over for other recipes.
  5. Prepare the chicken: Heat your grill, scrape/clean the grates, and oil the grates. Depending on the outdoor temperature, it may take 5-10 minutes to warm up. Once it's about 400 degrees F / 200 degrees C, turn it to medium heat.
  6. Once the pesto is done, prepare the chicken: sprinkle each side of the chicken breast with salt, pepper, onion powder, and garlic powder, then spread about 1 teaspoon pesto on each side of the chicken breast.
  7. Grill the chicken over medium heat on your pre-heated grill for about 4-5 minutes on each side. If the chicken breasts are large or thick, you may need to grill another 4 minutes to cook completely.
  8. When the water in your saucepan begins to boil, add your whole wheat pasta and cook according to package directions.
  9. Strain the water out of the cooked pasta and set aside, adding a little more olive oil to the pasta to keep it from sticking while you prepare the other ingredients.

Putting it all together

  1. Toss 1/4 cup pesto into the pasta, add salt and pepper to taste. Add the drained artichoke hearts and cherry tomatoes.
  2. Divide the pasta onto 4 plates, add 1 sliced grilled chicken breast, and garnish with aa few basil leaves and additional grated parmesan.

    Notes

    I love fresh tomatoes in this recipe, but you can lightly roast or saute the tomatoes if you like before adding them to the pasta.

    If you don't have the time to make your own pesto, pesto from a jar works great, instead!

    Store leftovers in an airtight container for up to 3 days.

    Please note nutrition information is an estimate only and may change depending on your choice of ingredients

    Nutrition Information:

    Yield:

    5

    Serving Size:

    1/5 recipe

    Amount Per Serving: Calories: 480 Total Fat: 21gSaturated Fat: 1gCholesterol: 65mgSodium: 886mgCarbohydrates: 45gFiber: 9gSugar: 6gProtein: 35g
    © Sarah Jane Parker
    Cuisine: mediterranean / Category: Recipes
    Healthy Chicken Pasta Recipe: Grilled Chicken Pesto Pasta 19

    Looking for more meal ideas to fuel your run training?

    Grab a free copy of our Marathon Training Meal Plan below!

    Written by Sarah Jane Parker · Categorized: Recipes

    Should You Drink Coffee Before A Run? Heres The Effects

    Published on March 20, 2020 By Thomas Watson

    A common question for runners is “should I drink coffee before a run?“.

    It’s undeniable that coffee, and specifically the caffeine it contains, can provide a performance-enhancing boost. Athletes across the world are aware of this, and it’s backed up by hundreds of studies.

    But is coffee – or any form of caffeine really – right for you?

    In this post, we’ll dive into how coffee helps your performance, some of the side effects and things to consider – such as taking account of your tolerance for caffeine, and look at the best practices for drinking coffee before a morning run!

    Deep Grind – What Is Caffeine, and How Does It Work?

    Caffeine is a naturally-occurring substance that is found in the seeds, leaves, and nuts of various plants – including coffee beans and tea leaves.

    Caffeine is considered a stimulant drug – in short, this means that it speeds up the signals sent from your brain to your body.

    Caffeine works primarily by binding itself to nerve receptors in our brain, often taking the place of adenosine – the brain chemical which makes us drowsy and want to sleep.

    This causes our nerve cells to speed up, and this increase in activity signals to our bodies to produce adrenaline.

    More adrenaline, as you can imagine, makes us more pumped!

    Thanks to the adrenaline, your heart beats faster, your airway opens up, blood flow to your muscles increases, the liver releases sugar to the bloodstream, and your muscles tighten up.

    In other words…

    coffee = caffeine = adrenaline release = ready for action!

    should I drink coffee before a run good morning

    How To Drink Coffee Before A Run For Maximum Results

    It’s been shown that caffeine helps boost performance – both in high-intensity sprint-style athletes and endurance athletes.

    But – there are certain things to consider in order to optimise your morning coffee-fueled run.

    Let’s check them out!

    Time Your Coffee Right

    You want to take your caffeine hit around 45 minutes before you start your run workout, according to this study – you have to wait some time for the coffee to hit your bloodstream, but if you wait too long the effects will begin to fade.

    How Much Coffee To Drink Before a Run

    Studies have shown that 3-6mg of caffeine per kilogram of body weight is all that’s required to achieve the desired results; in other words, a regular cup of strong coffee is suitable for a 75kg person.

    Don’t Drink Too Much

    While it’s easy to get carried away with your cup of morning joe, be aware that higher doses do not lead to a performance improvement.

    Instead, you’ll experience side effects such as dizziness, anxiety, heart palpitations, and inability to sleep well.

    In other words, exercise control when preparing your coffee before a run!

    Everyone’s Caffeine Tolerance Is Different

    Something worth bearing in mind, especially if you’re a coffee rookie, is that everyone has different tolerances to caffeine.

    If you’ve been drinking it daily for a while, you can expect to build up a resistance to small doses – and may need stronger stuff to wake you up.

    Similarly, remember that your build affects your tolerance.

    A triple espresso will have different effects on a 300-pound gorilla than it will a 100-pound grandma!

    Coffee Doesn’t Seem To Dehydrate You

    It’s common wisdom that coffee leaves you dehydrated – new studies however reckon that’s not true, and have shown there’s little evidence to support the claim.

    If you are using coffee to boost your morning run, it’s worth remembering that even if the coffee doesn’t dehydrate you, the run will.

    Replenish those fluids lost with water, and feel free to add electrolytes.

    Just Tasting It Works

    Recent studies in the Journal of Applied Physiology, Nutrition, and Metabolism have shown that the effects of caffeine can begin as soon as it enters your mouth.

    Taste receptors signal to your brain that caffeine is coming, so the effects begin immediately.

    This was proven in studies where the participants swilled a caffeine drink in their mouth before spitting it out.

    Pre-Run Caffeine Can Even Help Your Post-Run Recovery

    A study of participants in a 15k race showed that those who drank caffeine before the run had an enhanced anti-inflammatory response after the run – suggesting that caffeine can lower inflammation and help you recover faster.

    coffee before a run drink

    How To Take Your Coffee Before a Run

    Based on the research, my recommendation is as follows:

    Take a cup of strong coffee 45 minutes before you go for a run.

    Adjust the strength and quantity based on your tolerance and experience; if in doubt, start with a small, weaker coffee.

    If you’re going running first thing in the morning, take the coffee the minute you wake up.

    I recommend supplementing your coffee with some food to fuel your run – a banana is perhaps the perfect pre-morning run snack.

    How Do You Take It?

    Everyone has their coffee rituals.

    For me, it’s usually a cup of Koffee Kult pre-ground beans done in a Bialetti Moka.

    If I’m not in a hurry (which is unusual) I’ll get out my Aeropress and take time making the perfect cup.

    How do you take your coffee?

    Written by Thomas Watson · Categorized: Blogs from Thomas, General, Guides, Recipes

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