Savor the RunRunner’s field guide

The fuel kitchen

Recipes made to move.

Measured, packable, and practical recipes for the hours around a run.

Citrus hydration drink with orange, lemon, maple syrup, and salt on a wooden table.

During the run

Citrus-maple hydration mix

A lightly flavored bottle made from water, maple syrup, citrus, and table salt.

Time
5 minutes
Makes
1 × 500 ml bottle
  • Hydration
  • No cooking
  • Bottle
Homemade berry gummies on parchment beside a small reusable pouch.

During the run

Berry-honey running gummies

Soft, portionable chews with fruit juice, honey, and gelatin for training runs.

Time
1 hour 10 minutes
Makes
About 24 small gummies
  • Portable
  • Make ahead
  • Chews
Salted date-oat bites packed in a reusable container beside a folded trail map.

During the run

Salted date-oat bites

Small, soft bites made with dates and oats for runners who prefer real-food fuel.

Time
15 minutes
Makes
12 small bites
  • Portable
  • Plant based
  • Freezer friendly
Banana-maple toast with cinnamon and a pinch of salt on a ceramic plate.

Before the run

Banana-maple toast

A quick, familiar pre-run snack with adjustable portions and minimal preparation.

Time
8 minutes
Makes
1 serving
  • 10 minutes
  • Beginner friendly
  • Vegetarian
Cold cocoa-banana recovery smoothie beside banana and oats on a wooden table.

After the run

Cocoa-banana recovery smoothie

A five-minute post-run recovery smoothie with banana, milk, yogurt, oats, and cocoa for carbohydrate, protein, and fluid in one cold blend.

Time
5 minutes
Makes
1 large serving
  • Blender
  • Vegetarian
  • Cold
Lemon-herb rice bowl topped with chickpeas and colorful cooked vegetables.

After the run

Lemon-herb recovery rice bowl

A flexible post-run meal built from rice, vegetables, and a protein you enjoy.

Time
25 minutes
Makes
2 servings
  • Meal
  • Flexible
  • Meal prep