When you’re hankering for a full cooked breakfast or a BLT, pre-run staples like muesli bars or a banana can be a buzzkill. But downing a full meal too close to a workout can lead to stomach trouble mid-run. So where’s the sweet spot? In a mini meal, a scaled-down version of a flavour-packed entrée. You’ll get the carbs you need to fuel your workout, and a dose of protein, fat and flavour that will leave you satiated. “Mini meals give you the satisfaction of a real meal without overeating before a run,” says RW resident sports dietitian Anthony Meade who created the six small plates below to fall within the typical snack range of 600 to 1000 kilojoules. The meals pack carbs for energy, a dash of fibre, protein and fat for fullness, and some electrolytes to help keep fluid levels balanced. Meade offers recommended digestion time for each dish based on kilojoules, fibre and fat contents, plus a modified recipe if you need to get out the door faster.
60 MINUTES OUT
RICE CAKE WITH PEANUT BUTTER AND TOASTED COCONUT FLAKES
KILOJOULES: 510
Rice cakes have a bad rap as a bland diet food, but that very quality makes them an excellent base for a light meal. They’re lower in fibre than multigrain bread, so they won’t upset your stomach, helping to make this crunchy variation on a sandwich a good choice when your workout is an hour or less away. The salt in peanut butter helps you retain fluids while running, and the shredded coconut adds mouth-pleasing crunch and more intense flavour.
MAKE IT > Top 1 rice cake with 1/2 tablespoon of peanut butter and sprinkle with 1 teaspoon of shredded coconut.
LESS THAN AN HOUR > Use half the peanut butter.
SWEET POTATO WITH FRESHLY GRATED PARMESAN
KILOJOULES: 630
Sweet potatoes are an easily digestible carb and a great source of fibre, which helps you feel fuller than you would after eating the same amount of, say, white rice, says Meade. If you suffer from GI issues, you can shave a gram of fibre by tossing the potato skin. Even without the skins, these spuds are nutritional workhorses, boasting vitamins A, C and B6 and almost as much potassium per cup as a banana. Potassium is an electrolyte that helps your heart work properly and maintains hydration during a run.
MAKE IT > Top one small baked sweet potato with 1/3 cup of freshly grated Parmesan cheese and 1/2 teaspoon chopped fresh chives, oregano, thyme or a mix of these herbs.
LESS THAN AN HOUR > Use a quarter potato and half the cheese.
90 MINUTES OUT
OPEN-FACED SMOKED TURKEY SANDWICH
KILOJOULES: 710
Meade views this streamlined lunch staple as a go-to choice for avoiding a mid-morning pre-run muffin or a midday biscuit. Here, flavourful smoked turkey and mashed avocado eliminate the need for less nutritious, high-kilojoule condiments like mayo or aioli. The avocado also contains potassium, which aids muscle function. If you can’t find smoked turkey, opt for fresh roasted turkey or ham instead of fattier lunchmeats like salami or mettwurst.
MAKE IT > Top one slice of wholemeal toast with 2 tablespoons mashed avocado, a grind or two of black pepper, 2 slices of tomato, and 1 slice smoked turkey.
60 MINUTES OUT > Use white or sourdough bread; skip the avocado and tomato; use 1/2 teaspoon spicy mustard.
SOBA NOODLES WITH CHICKEN
KILOJOULES: 1005
Soba noodles are slightly higher in carbs than pasta but with a nutty, earthy flavour. And if the noodles are made with 100 per cent buckwheat flour, they’re also gluten-free. The sesame seeds provide seven per cent of the recommended Daily Intake of iron per one-tablespoon serving, a nutrient that can leave runners fatigued if their levels become too low.
MAKE IT > Toss 1/2 cup cooked soba noodles with 1 teaspoon sesame oil, 1 teaspoon soy sauce, and 1 teaspoon orange juice. Top with 1 tablespoon toasted sesame seeds and 60 grams (the size of half a deck of cards) BBQ, roasted or grilled chicken.
60 MINUTES OUT > Make a half recipe.
FRUIT LOAF WITH BERRY JAM AND CREAM CHEESE
KILOJOULES: 980
The quick-digesting carbs make this mini meal an ideal choice before tough workouts. “The 40 grams of carbs give you a boost for a longer or more intense run when you’ll be burning more kilojoules,” says Meade. The sugar in the jam tops off glycogen stores, which are the body’s primary source of running fuel, and the half dozen grams of protein making this an especially satisfying snack for its size.
MAKE IT > Choose 2 thick slices of fruit bread. Top each slice with 1/2 teaspoon light cream cheese and 1 teaspoon jam.
60 MINUTES OUT > Have one slice of fruit bread instead of two
TWO HOURS OUT
BUTTERMILK PANCAKES WITH BANANA AND RICOTTA
KILOJOULES: 1005
If you’ll be having brunch with friends but are committed to a 9am run, this easy to prepare dish will hold you over. Substitute in wholemeal self-raising flour for a higher fibre choice. The fibre, coupled with egg and dairy protein, will also keep you satiated.
MAKE IT > Add chopped banana to the buttermilk pancake batter. Top with 2 tablespoons of low fat ricotta and drizzle with maple syrup.
60 MINUTES OUT > Halve the ricotta.
