Dear Reader
Healthy Soups for Runners
I'm a soup lover, I put this down to my Scottish genes and being fed soup every day as a child! I didn't always appreciate it then, but now I love a bowl of soup most days, especially in the colder months.
Soups may not always be the first thing that comes to mind when planning pre or post-run snacks and meals, but they can be a runner’s secret weapon! When prepared thoughtfully, soups can serve as fuel for your runs, support recovery, and even replace meals.
Why Soup?
As a runner, soups can be a valuable addition to your food plan, provided they are:
- Nutrient-dense and made from natural ingredients.
- Balanced to align with your training strategy and healthy plate concepts.
Soups are incredibly versatile. They can save time when prepared in advance, work as meal replacements, or complement meals. Whether as a snack, travel-friendly option, or a recovery boost, soups are easy to prepare and enjoy.
Tips for Making the Perfect Runner's Soup
Creating healthy soups doesn’t have to be complicated. All you need is a pot, some ingredients, and, optionally, a blender. Experiment with recipes, taste as you go, and adjust to your preferences. I make use of leftover veggies by creating a Potluck Soup!
Key Benefits for Runners:
- A warming pre or post-run fuel option—especially in colder weather.
- Helps meet energy and nutrition goals.
- Easy on digestion.
- Great for helping to maintain muscle mass when protein is added.
- Can support healing from injuries when made with the right ingredients.
Can Soup Be a Meal in a Bowl?
Yes, it can! A well-balanced soup can provide all the nutrients you need for health and performance. Follow the athlete plate balance concept (read more in Chapter 10 of EAT TO RUN) by ensuring your soup includes:
- Carbohydrates for energy: Base it on root vegetables like carrots, squash, or potatoes for high GL (glycaemic load) options—ideal for pre-run snacks. For those managing carbohydrate intake, opt for low GL vegetables such as cauliflower, tomatoes, or mushrooms to keep your soups light and supportive of weight goals.
- Protein for recovery and muscle repair: Add chicken, fish, lentils, chickpeas, or tofu.
- Micronutrients and fibre: Use a rainbow of vegetables and add in greens like spinach or broccoli.
Pro Tips:
- Monitor Calories: Consider the soup’s energy content within your daily requirements.
- Batch Cook: Make extra and freeze individual portions. Use freezer-friendly, stackable containers to save space.
- Weekly Habit: Use leftover veggies for a Potluck Soup every week. This not only saves waste but also keeps your meals fresh and creative. Read more in Chapter 8 Easy Kitchen Time in my book EAT TO RUN
Soups are an easy, comforting, and nutritious way to stay on top of your running goals.
Whether you’re fuelling up for a big run, recovering, or just looking for a healthy snack, soups have you covered! I hope you enjoy adding soups to your runners food plan.
