5 Gluten-Free, High-Carb Meals for Runners

Black Bean Potato Salad

Potatoes should be a staple in any gluten-free kitchen. They're cheap, easy to cook, long-lasting and, despite their reputation as being nutrient-poor, rich in vitamins and minerals. One medium potato is packed with about as much carbohydrate as a bagel, plus more fiber (as long as you eat the skin), vitamin C and potassium. This mineral helps keep fluid levels balanced, which is key for runners during sweaty workouts. Adding a bit of flavorful bacon and carb-packed black beans transforms simple spuds into a full meal.

To Make It: Cook 1 pound red-skin potatoes in boiling water until a knife easily pierces potatoes, 15 minutes. Whisk 1 teaspoon each chopped shallot and Dijon mustard, 3 tablespoons sherry or white wine vinegar, 1/2 teaspoon salt, and 1/4 teaspoon ground cumin. Whisk in 1/4 cup extra-virgin olive oil and a bit of black pepper. Drain potatoes. While still warm, toss with 4 tablespoons dressing; four cooked, chopped slices of bacon; and one 15-ounce can spicy black beans, drained. Serve over greens with the dressing.

More: Healthy Potatoes and Onions

Rice Salad with Curried Tofu

Opting for brown rice over white makes this dish a nutritional knockout. While both varieties contain an identical amount of carbs, brown rice contains four times as much insoluble fiber and magnesium. A deficit in the latter can hinder endurance. This meal gets plenty of staying power from the protein in tofu and the healthy fats in seeds. Both provide calories that are digested slowly, "so you are more satisfied than if you were to eat a salad or bowl of veggies," says Clark.

To Make It: Cut a 14-ounce block of extra firm tofu into 1/2-inch cubes. Toss with 1 tablespoon olive oil, 1/2 teaspoon each curry and salt, and 1/3 cup shredded coconut. Bake at 350 degrees Fahrenheit for 15 minutes. Whisk 1/2 teaspoon each salt and curry into 1 tablespoon olive oil in a bowl. Add 2 cups cooked brown rice, 1 cup edamame, 1/4 cup each sunflower seeds and pumpkin seeds, 1/2 cup halved cherry tomatoes, and a bit of black pepper. Stir in the cooked tofu.

More: Eat Like a Pro With a Gluten-Free Diet

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