As race day nears, you’re probably busy training and preparing your necessities. It’s good to focus on your performance, but keep in mind that maintaining a good and balanced diet is also key for you to be able to be in your best condition. Healthy meals before your race will help fuel your body with the energy and strength it needs to push limits, and reduce risks of illness and injury. Here are easy and versatile dish ideas that are jam-packed with nutrients—don’t worry, they taste great too!

Unique Take on Eggs-on-toast

Most runners don’t like to eat a heavy breakfast, especially if they’re going for an early run. Big meals can feel heavy or bother your stomach when you’re on a run. But it’s definitely not advisable to go on an empty stomach; or else you’ll have to deal with very low energy and be forced to take plenty of breaks. This could also lead to more serious health issues.

If you’re a light eater and you’re sick of your daily protein bars and plain bread, try this Spinach and Roasted Bell Pepper Baked Eggs Recipe from RecipeRunner.com. Spinach is one of the most nutrient-dense leafy green vegetables out there. Additionally, the recipe only calls for egg whites, which have fewer calories and no fat. Both spinach and egg whites are rich in protein—one cup of raw spinach contains 0.7g of protein, and an egg white has 4g of protein. Protein helps your body build strong muscles and maintain muscle mass. You can top your toast with this dish, or you can eat it as is as a healthy, light breakfast.

Mongolian Rice Bowl

Carbohydrates are the body’s primary source of energy, especially for moderate to high-intensity activities. However, make sure to opt for wholesome carbohydrates. Avoid large amounts of refined carbohydrates such as cakes and sugary foods, as these offer short-lived energy bursts and a whole lot of excess calories.

We suggest a rice dish of your choice, as it is high in carbohydrates, and will also make you feel full and energized fast. Brown rice in particular is a healthier choice because it contains more nutrients than your average milled white rice. A cup of brown rice can provide 216 calories, 6 g of protein, 2 g of fat, 44 g of carbs, and 4 g of fiber.

This WeKnowRice.com article features a simple Mongolian Rice Bowl that's not only high in carbohydrates, but a good source of protein too. Vegetables and spices add some extra nutrition as well — such as carrots to strengthen bones, cabbage to improve heart health, and black pepper to increase absorption of nutrients. The ingredient list may seem to contain a lot of items, but they aren't hard to find. The preparation of the dish itself is also very straightforward, and it's something you can prepare in less than half an hour.

Easy Chicken and Chickpeas

As we mentioned in our ActiveLeisureEvents.co.uk feature on marathon nutrition, it’s important to get your protein from a variety of sources daily. You can go for lean meat or dairy. It’s important to time your protein intake because your body stores it differently than it does for carbohydrates and fat. Breakfast time as well as after activities are both good times to consume protein because it helps with repairing damaged tissue to grow stronger.

Delish.com shares this easy, mouthwatering Sheet Pan Chicken & Chickpeas recipe that’s packed with protein. It uses chicken breasts, which is a great cut of lean meat. Chickpeas are a rich source of vitamins, minerals, and plant-based protein. It is also great at aiding weight management. Even the yogurt dip is an excellent source of protein. All in all, it’s a delicious, protein-packed meal that’s perfect for people who prefer heavier meals.

In general, if you’re worried about your pre-race meals, make sure to eat two to four hours before running, and drink a large glass of water with it. This will aid digestion and ensure that you’re well-hydrated while you’re on the move.

Prepared for: activeleisureevents.co.uk

Prepared by: Jella Brennan