From the August 2010 issue of Runner’s World

BREAKFAST

2 whole-grain frozen waffles topped with 1 cup diced peaches and a sprinkle of cinnamon sugar 2 eggs 8 ounces plain kefir sweetened with one tablespoon of honey

BOOST PROTEIN Your muscles need more protein than usual to recover from your run, swim, ride, or other activity. Get an additional 10 to 15 grams if you’re burning about 300 to 500 extra calories per day. One egg has six grams of protein, while eight ounces of kefir provides 12.

LUNCH

1 whole-wheat pita filled with 3 ounces grilled salmon, cup chopped celery, and 1 tablespoon tartar sauce 1 cup black- and pinto-bean salad with diced red bell pepper

CARB LOAD For every hour of additional summer activity, boost your carb intake by 50 to 100 grams. Those carbs provide extra fuel to power your working muscles. Choose whole-grain breads and beans (both provide loads of filling fiber), as well as antioxidant-rich fruits and vegetables.

DINNER

4 ounces chicken with salt and pepper 1 cup summer squash with herbs, salt, and pepper 1 cup black rice pilaf 2 cups greens, 1 tomato, and 1 tablespoon vinaigrette 1 cup frozen yogurt, 2 tablespoons almonds and chocolate shavings

SEASON WITH SALT Many runners sweat out two to seven grams of sodium chloride (salt) per hour of exercise. Your body needs this electrolyte to maintain proper fluid balance; replace losses by sprinkling a little salt on your food.

PRERUN SNACK

16 ounces of sports drink 1 ounce raisins

DRINK UP You can lose up to one to two liters of sweat per hour of exercise in warm weather. Hydrate prerun with 16 ounces of sports drink, which (along with raisins) provide quick energy.

AFTERNOON SNACK

1 banana 2 tablespoons peanut butter

INCREASE CALORIES On days you run two or three extra miles, have a snack to quell hunger between meals. With its fat and phytonutrients, PB can actually help control appetite and make you feel full.

Calories 2,850
Carbs 415g
Protein 140g
Fat 86g
(Ideal for a 160-pound runner adding an hour of activity or a 140-pound runner adding 2 hours of activity)

Fresh fruit, which is 90 percent water, aids hydration.

Salmon (and beans) provide ample protein for muscle building.

Fresh vegetables contain antioxidants that can help reduce inflammation