I aim to refuel with a combination of carbs and protein within 30-60 minutes of running. But after a HOT summer run I usually crave lighter foods like fruits and veggies. So, I’ve created the Ultimate Salad piled high with carbohydrates from roasted potatoes, protein from chicken and a mix of other veggies.
I aim for a 3:1 carbs to protein ratio after running (*3 grams of carbohydrates for every 1 gram of protein). This recipe satisfies my cravings AND hits that combination important for recovery.
Potatoes are the MVP of this recipe because they’re a quality carbohydrate. Plus they have Vitamin C, potassium and fiber. And they’re delicious (which isn’t technically a nutrient fact – but important!).
Potatoes are gluten free, fat free, sodium free and vegan. And if you have any other specific dietary preferences or needs – feel free to switch up the other ingredients in this salad to work for you.
I’m training for a half marathon right now and sometimes my hunger fluctuates depending on my running. I’ve noticed after tempo runs and longer runs – I can get HANGRY. So, I meal prepped a BIG salad and divided it into glass containers for easy grab & go lunches.
Ingredients:
- 24 oz. Potatoes [I used bite sized red potatoes, but any will work. Just chop to bite size.]
- 2 Tb Olive oil
- 1 Tb Garlic powder
- 1 tsp chile powder
- 1 tsp rosemary
- Grilled Chicken (optional)
- Romaine lettuce
- Salad vegetables – Onions, tomatoes, carrots, cucumbers, bell peppers, apple, cranberries, candied pecans (washed)
- Dressing
Directions:
- Preheat oven to 400 degrees.
- Cut the potatoes into bite sized pieces. I had bite sized potatoes and cut them in half, but could’ve left them as is.
- Season potatoes with olive oil, salt, pepper, garlic powder, chile powder, rosemary. Mix well.
- Place on baking sheet and roast for 25-30 minutes or until done.
- While potatoes cook – Chop vegetables and gather other salad ingredients.
- Build salad and top with your favorite dressing.
TIP: I mixed it all together and portioned it out before putting on the dressing. So it’s ready to go for tomorrow’s lunch. Meal prep ftw.
For more potato recipes, facts & inspiration, check out the Potato Goodness website here.
@potatoesfuelperformance #potatoesfuelperformance #potatoes #sponsored #RunEatRepeat
*References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575187/
This post is in partnership with Potato Goodness. All opinions are that of the author of this blog.
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