Runners Kitchen – Healthy Eating for Runners

by Ginny Sweeney


This is a different view on the runner’s/kitchen healthy eating. I was a person who was an avid runner, but after a serious injury I now do a lot of walk/runs. Mostly I have been brought into the ultra-running world through my husband Steve and his son Jim, who run 50 milers, 100 milers, Ragnar’s, 12 hour runs and 24 hour runs. I support these runners as well as others as a crew person. As a crew person, you need to keep yourself well nourished and hydrated. Your runner relies on you to be positive and focused on them throughout the long day and for the longer races throughout the night. This recipe helps me stay focused and is easy to grab at any time during the day and requires no refrigeration. The recipe is from Run Fast Eat Slow by Shalane Flanagan and Elyse Kopecky.

Superhero Muffins

2 cups Almond Meal

1 cup rolled oats (gluten free if sensitive)

2 tsp ground cinnamon

½ tsp ground nutmeg

1 tsp baking soda

½ tsp fine sea salt

½ cup chopped nuts

½ cup raisons, chopped dates, or chocolate chips

3 eggs beaten

1 cup grated zucchini (1 zucchini)

1 cup grated carrots (2 carrots)

6 TBS unsalted butter, melted

½ cup dark amber maple syrup

1 tsp vanilla extract

Preheat oven 350 degrees.

Line 12 standard muffin tins with paper muffin cups.

In a large bowl combine, almond meal, oats, cinnamon, nutmeg, baking soda, and salt.

Add walnuts and dates. (what I chose)

In separate bowl mix eggs, zucchini, carrots, maple syrup, and vanilla.

Add to dry ingredients until just combined, batter will be thick

Spoon into muffin cups, to the brim.

Bake until tops are nicely brown, and a toothpick inserted comes out clean, about 25 to 30 minutes.

Most of the time in the ultra world, there are no restaurants or eateries available, plus there is not enough time to go from one crew point to another. This is one of the things I prepare as a healthy nutritious snack. Enjoy!

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