:max_bytes(150000):strip_icc()/How-a-Chef-and-Marathon-Runner-Fuels-for-Training-Runs-FT-BLOG0824-02-645ffc2bb88d4070b98627ccf5d37f8e.jpg "What I eat in a day as a professional chef and marathon runner")
As a chef, when people ask me what I eat, they might think of the elaborate meals I cook at home or the tasty post-shift snacks. However, as a runner, I’m more focused on how I can fuel myself while training for my next marathon.
I started running in 2009 when I was the executive chef at Topolobampo in Chicago, and ran my first marathon two years later. Running connected me with other like-minded people in the restaurant industry who enjoy growing outside of the restaurant industry. I eventually opened my own restaurant, Dos Urban Cantina, with my wife Jennifer in 2015. It was a beautiful and brutal experience. Since we were open seven days a week from 7 a.m. to 1 a.m., our lives revolved around work, and I no longer had time to run.
Brian Enriquez
“Food as fuel” may work for many athletes, but I needed something more satisfying to keep my aging body enjoying the things I love—especially when that involves a 12-hour shift on my feet and a 12-mile run the next day.
— Brian Enyart
During the pandemic, our health and self-care took an even bigger backseat as we focused on our responsibilities to our business, our guests, and our staff. Ultimately, we had to close our restaurant, which forced me to spend some time on myself. I realized that the life I was living was not sustainable; I was not happy, and I’m not even sure I ever stopped to think about what “happy” is. Craving change, I decided to start running and marathons again. When my whole world seemed out of control, running seemed to be the only thing that could calm my racing mind.
I took the sport more seriously, worked on my form, and invested in better gear. As I put in more miles, however, I realized that traditional nutrition for a runner quickly becomes boring. Don’t get me wrong, I use energy gels on my long runs, but carbing with store-bought bagels and powdered electrolyte mixes didn’t make sense for me as a chef who loves to cook and eat delicious food. “Food for fuel” may work for many athletes, but I needed something more satisfying to allow my older body to continue enjoying the things I love – especially when those things involve standing on my feet for a 12-hour shift and running 12 miles the next day.
This has become especially important to me since I started a job as executive chef at Leña Brava and Cruz Blanca in the West Loop last April. Working full-time while training for my third marathon has definitely been a balancing act, but in many ways, running and cooking go hand in hand. The physical exertion and long, monotonous hours are truly meditative for me—I’m a worker, and I find a lot of joy in accomplishing difficult physical goals. To stay fueled for long runs and even longer shifts, I rely on a balanced mix of carbs and protein, as well as plenty of water. Here are a few meals I prepare before and after my training runs. They’re healthy and filling, and just as importantly, they taste great.
Matt Taylor-Gross / Food Styling by Barrett Washburne
Oatmeal soaked overnight
When running long distances, it’s important to eat something before you leave the house. Although you can run shorter distances without anything in your stomach, it’s still a good idea to get your body used to processing food before the activity. That’s where overnight soaked oatmeal comes in.
Combine one cup of rolled or rolled oats (not coarsely ground), two cups of coconut milk, coconut water or soy milk, two tablespoons of maple syrup and one tablespoon of chia seeds (optional, they help thicken). Stir together, cover and refrigerate overnight. In the morning, garnish with berries, nuts and Greek yogurt.
Delicious toast
Combining complex carbohydrates (think whole wheat bread or bananas) with simple ones (like white bread or honey) is a great way to give your body instant energy while storing more calories for later. I like to mix things up and top toasted whole grain bread or bagels with ingredients that fill me up and give me some protein.
My favorite toast toppings include nut butter with banana slices and honey or cream cheese, capers, cucumber, smoked salmon and fresh dill.
Next Level Smoothies
Smoothies are great for breakfast or a post-run snack. I like to add coconut water to my smoothies to replace the electrolytes I lost while running. You can also replace the ice with unseasoned silken tofu (not frozen) for more protein. Here are a few easy recipes I rely on.
Date & Honey
Place one peeled banana, two ounces of pitted dates (about two to three dates), 3/4 cup of oat milk, a dash of honey, and 1/4 cup of ice in a blender. Blend until smooth.
Avocado-Lime
Place half an avocado, half a kiwi, a peeled banana, two tablespoons of freshly squeezed lime juice and a cup of orange juice in a blender and blend until smooth.
Diana Tschistrug
Protein-rich tacos
Throughout the day, a big nutritional goal is to replace the calories and nutrients I’ve lost while running and working out. I generally try to eat nutrient-dense meals within 30 to 60 minutes of a workout to help me recover faster.
I believe that recipes or specifics are less important and that you’re best off eating what you feel like eating and what’s reasonably available. Since I work in Mexican restaurants, for me that’s tacos! They can also be a great choice for anyone with dietary restrictions since corn tortillas are gluten-free. Here are some of my absolute favorite combinations.
- Black beans, avocado, tomatoes and salsa
- Chicken Tinga with Queso Fresco, onions, coriander and avocado
- Fried tofu with refried beans and salsa macha
Diana Tschistrug
Fish as fuel
If tacos aren’t your thing or don’t fit your lifestyle, follow the formula of carbs + protein + some fun, sassy stuff – it never gets boring. This could be a pasta salad, a sandwich, or a protein of your choice along with starchy carbs like potatoes or sweet potatoes.
One of my favorite dishes is simply pan-fried halibut, a seasonal vegetable, and roasted potatoes drizzled with bagna cauda, an anchovy and olive dip. High in umami, anchovies are a fantastic source of protein (a 60g serving contains about 13g), which aids muscle recovery after long runs; they’re also a great flavor enhancer.
Another popular dish is whole roasted branzino with couscous. If a whole fish intimidates you, don’t worry. It’s mostly hands-on cooking and the bones protect it from the heat of the oven, making it almost impossible to overcook.
A better pasta evening
Fueling or carb-loading the night before a long run is a tried and true method for runners of any distance. My favorite pasta sauce is puttanesca, a flavorful combination of tomatoes, anchovies, and olives. It’s flavorful, hearty, and simple, with a healthy mix of carbs and protein.
Remember: food is life. It gives you the energy for great activities and can help heal your body. Don’t be afraid to eat what your body craves! Developing a healthy relationship with delicious food can help you achieve many goals in running and in life.
