PUBLISHED 01/12/2005
A Working Lunch
Work, run, eat, sleep, live--it's amazing we fit it all in, much less do it well. Sports nutritionist Lisa Dorfman, R.D., says good nutrition just takes a little planning. Here are the best desktop lunches for runners--no matter when you work out.
Morning runners
Come midday, early-bird runners need a lunch with a four-to-one ratio of carbohydrates to protein to continue recovering from their morning run.
Meal: A six- or 12-inch sub with turkey, lettuce, tomatoes, and mustard, a single-serving bag of cheddar cheese soy crisps, and a glass of orange juice
Lunchtime runners
You need to pace your fuel intake throughout the morning so that you're not too full to run, but have enough energy to go the distance at noon.
Prerun Meal (10:00 a.m.): An energy bar or a large handful of pretzel nuggets and 16 ounces of sports drink
Postrun Meal: A pizza bagel made with low-fat cheese, sauce, and vegetables
Evening runners
Late-day runners should break their lunch down into three minimeals during the day so they don't leave for their run feeling stuffed or sluggish.
10 a.m. Meal: Yogurt or an apple with low-fat cheese
Noon Meal: One half of a turkey wrap, light on the vegetables and mayonnaise
2 p.m. Meal: One small fruit smoothie, an energy bar, a drinkable yogurt shake, or a low-fat meal-replacement shake
