facebook instagram pinterest search twitter youtube whatsapp linkedin thumbup

Best dinner for runners | Recipe for success

After a day of various activities, it’s important to have a well-balanced nutrient-rich dinner. Here’s what triathlete and Master of Human Nutrition Kaisa Sali recommends as dinner for runners. Could this be the recipe for success? 

Dinner is when you don’t have to think about how fast your tummy can handle the meal. It’s the best time of the day to have a larger amount of dietary fiber, fat and protein rich foods.

To optimize recovery during the night, your dinner should include a good amount of protein rich food with all the essential amino acids. Good options are meat, fish, dairy products or beans. A runner’s dinner should also include some carbohydrates to fill up the muscle glycogen stores for the next day’s activities and you never should forget the fats as getting enough of fat is very important for example for hormonal function and immunity.

One of the best dinners for runners is fish with a big bowl of mixed salad and some whole grain pasta, rice or potatoes. A couple of pieces of dark chocolate is a great option for dessert as dark chocolate includes antioxidants and in some studies it’s even shown to boost endurance performance.

Recovery-boosting salmon with ginger dressing

Salmon is one of the best fish to eat. It’s fairly high in fat and essential omega-3 fatty acids, which which may help endurance athlete in many ways, for example by reducing inflammation and boosting blood vessel function.

Salmon boosts your recovery

Salmon with ginger dressing

Ginger has anti-inflammatory effects and may facilitate recovery.

  • 1 dl Cremé fraiche (or plain yoghurt if you want to cut the fat)
  • 2–4 cm (1–1.5 inch) Fresh ginger grated
  • 1 tbl Lemon juice
    1 tsp Honey
    Salt to taste

Prepare the dressing first by mixing up the ingredients. Put the dressing in the fridge and let season while preparing the rest of the meal. Cook the salmon in the oven or fry it in a pan. Enjoy the meal with mixed salad and rice or potatoes.

If you liked this post, don’t forget to share so that others can find it, too.

Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

best lunch for runners
Next up

Best lunch for runners | Recipe for success

A runner’s lunch should include carbohydrates, good quality protein and fats as well as plenty of micronutrients. Triathlete and Master of Human Nutrition Kaisa Lehtonen shares her recipe for success. Try this lunch recipe and get ready to own your workout.

Read next

Don't want to miss a thing? Sign up for our newsletter to stay in the know.