6 Marathon-Prep Meals: Air Fryer & Instant Pot Recipes for Peak Performance
As a nutritionist, I know that what you eat in the days leading up to a marathon can make a significant impact on your performance. Your meals should be rich in complex carbohydrates for sustained energy, high-quality protein for muscle repair, and healthy fats for endurance. And if you’re prepping for the London Marathon, you’ll want easy, quick-cooking meals to save time and keep you fuelled.
Two kitchen appliances that can make this process effortless are the air fryer and the Instant Pot. Below, I’ve outlined three marathon-friendly meals that can be cooked in each, giving you delicious and nutritious options to power you through training.
Air Fryer Meals for Marathon Prep
The air fryer is fantastic for cooking crisp, flavourful meals with less oil while keeping nutrients intact. Here are three easy options:
Air Fryer High Protein Sesame, Salmon Power Bowl
Why it’s great for runners:
- Salmon is rich in omega-3 fatty acids to help reduce inflammation.
- Brown rice provides slow-releasing carbohydrates, providing steady energy release during your run.
- Edamame beans add protein to support recovery.
Air Fryer Crunchy Chickpea, Red Onion & Rocket Sweet Potato
Why it’s great for runners:
- Chickpeas contain iron for oxygen transport in the blood, magnesium for muscle function, energy production and recovery, and potassium to prevent cramps.
- Sweet potato provides slow-releasing carbohydrates, providing steady energy release during your run.
- Rocket is a rich source of antioxidants which can aid recovery and reduce inflammation.
Air Fryer Granola
Why it’s great for runners:
- Oats are a great source of complex carbohydrates and fibre for steady energy.
- Pumpkin seeds are a source of magnesium for muscle function, energy production and recovery.
- Maple syrup adds natural sugars for quick glycogen (energy store) replenishment.
Instant Pot Meals for Marathon Prep
A multi-cooker is excellent for making batch-cooked, nutrient-dense meals with minimal effort. Here are three great options:
Instant Pot Israeli Couscous and Lentils
Why it’s great for runners:
- Lentils provide plant-based protein and slow-releasing carbohydrates.
- Vegetables add essential vitamins and minerals.
- Couscous provides selenium which supports immune function and supports recovery.
Instant Pot Brown Fragrant Fish Curry
Why it’s great for runners:
- Fish provides lean protein for muscle repair.
- Coconut milk adds healthy fats for endurance.
- Ginger is a natural anti-inflammatory.
Instant Pot Base Porridge with Chia Seeds
Serve this recipe with chia seeds and Greek yogurt plus berries and honey
Why it’s great for runners:
- Oats are packed with slow-digesting carbohydrates.
- Chia seeds offer omega-3 fatty acids to help reduce inflammation.
- Greek yogurt adds a protein boost.
Final Thoughts: Fuel Your Best Race
Preparing for the London Marathon (or any endurance event) requires smart nutrition choices. These six easy meals, made with the air fryer and Instant Pot, will keep you fuelled, energised, and ready to perform at your best.
Give these recipes a try and focus on balancing your macronutrients i.e. your complex carbs, quality protein, and healthy fats.
Happy running, and good luck on race day!
