BiteRunner: Training Schedules & Recipes

Using a training plan will help you reach your goal faster but if you really want to run well, it’s not just about exercise but the right food at the right time is just as important. But it is a real hassle to find out what to eat when with all information on carbs, protein, tapering, supplements and energy drinks for before, during and after your run.

That is why Marco en Jan-Maarten founded BiteRunner: Most runners know the right nutrition at the right time could make a difference, but the jungle of information discourages runners to figure out how.

BiteRunner provides training schedules for 5k to half marathon races but also advises what runners could eat before and after a training with recipe recommendations. And it is not all about superfoods and supplements. The recipes are healthy, a delight to eat, easy to make and for the whole family. But for the family member that is exercising the recipes will help them to run better and recover faster. BiteRunner is available in the Apple App Store.

How does Biterunner work?

1. Set your goal & Pick a training schedule.
2. Select your training day
3. Check the recipes we selected for you.
4. Add the ones you like to your shopping list.
5. Enjoy your meal and your run.
6. And take a bite out of your time!

Some advice from the BiteRunner team:

For recreational runners on a weekly basis, carb intake should not be upped. If you are on a balanced diet you will get all the nutrients you need. If you train regularly, following a schedule, looking for the right nutrients at the right time is of the essence.

Post run: Eating foods high in protein and carbs within 20 minutes after your run. It ensures fast replenishing and results in a faster recovery and less muscle aches.

Drink, drink, drink:You need over two liters of water a day. This could be water, herbal teas, fruit juice, vegetable juice or sports drinks. Avoid beverages high on sugar!

Carbs: On light training and rest days go easy on the carbs. 1 carb based meal at lunch or dinner will suffice. On heavy training days carb intake is key. Include carbs in every meal.

Variation is key: It is important you vary your diet. Don’t stick to the same food all the time. Different fruits and vegetables, meats and fish supply different nutrients.

Eat small meals, but more often: As a runner you need more calories during the day than non-runners. It is better to spread them out with a small meal every three to four hours.

Couscous & Quinoa Tabbouleh

Ingredients:
200 gr. Quinoa (red and white) &
200 gr. Couscous
200 gr. Chopped coriander
250 gr. Cherry tomatoes
100 gr. Pine nuts
2 tbsp. tahini
5 tbsp. olive oil & 50 cl lemon juice
Optional: 3 tbsp. nutritional yeast

Method:
Prepare the Quinoa and couscous according instructions and set aside. Toast the pine nuts in a frying pan until golden brown.

Half the tomatoes, drizzle with 2 tbsp. olive oil and grill over high heat for appr. 5 mins in the oven.

Set aside 2 tbsp. pine nuts, 75 gr. tomatoes and 2 tbsp. coriander.

Optional: For a cheesy & nutty flavor and extra B-vitamins & protein add 2 tbsp. of the yeast.

Mix in the quinoa & couscous with all ingredients, serve in bowls, and top with remaining ingredients.

BiteRunner Raw Protein Balls

Ingredients:
200 gr. Soft Medjool dates
150 gr. pistachios
5 Tbsp. Chia seeds
2 Tbsp. Flax seeds
2 Tbsp. Hempseeds

Method:
Deseed the dates and blend thoroughly with the seeds and 50g of the pistachios and 2 tbsp. chia seeds in a food processor until it resembles the consistency of a ball of dough.

Set aside in the freezer for appr. 20 minutes.

Get the “dough” out of the freezer, wet your hands are slightly, and roll 16 even balls.

Roll half the batch, slightly moist, through the remaining pistachios and the other half through the chia seeds

Keep them in the fridge for (max. 1 week) or freezer