For runners gearing up for race day, chef Dan Churchill has you covered.
The Australian-born chef stopped by "Good Morning America" on Monday to share his go-to tips and nutritious recipes to help you prepare for any race, including the "GMA" 5K, a nationwide virtual fun run happening Wednesday, May 14.
Chef Dan Churchill shares recipes for 'empty-the-fridge' fried rice, quick fish tacos from debut cookbookChurchill, known for training high performers like Chris Hemsworth and Olympic skier Lindsey Vonn, pulled dishes from his debut cookbook, "Eat Like a Legend: Delicious, Super Easy Recipes to Perform at Your Peak."
His lineup includes protein-packed meals like fish tacos, a chicken and rice bowl, ramen with tofu, chicken enchiladas and more.
Churchill also offered several key nutrition tips for before and after your race.
The night before
"You want to focus primarily on hydration at this time -- drink enough water, and then incorporate something for dinner that is overall easy to digest, maybe amp up carbs a little bit," he said. "So, something you know will suit your digestion well, that you eat often, is the go-to."
"Some ideas could be fish tacos with flour tortillas (minimizing any super fibrous vegetable additions -- instead, something like spinach, tomato, or zucchini is good here), a rice bowl with chicken and veggies (asparagus, spinach, carrots), ramen with crispy tofu and snap peas, a taco bowl," he continued. "[Don't overload] on fibrous veggies, as it can be a lot of fiber the night before. Forty to forty-five percent of the calories coming from carbs is a good sweet spot for both the night before and a recovery meal."
The morning of
"Keep it simple [with a] light carb-focused snack: one slice of toast with honey or jam, or a banana," he noted.
After the race or recovery day
Churchill recommended a "carb and protein-balanced meal with some fats," such as "chicken enchiladas, a salmon or tuna bowl with white rice, green beans or edamame."
Ready to eat and run like a legend? Check out the full "GMA" 5K info here and Churchill's recipes below.
Ingredients
1 pound white fish (cod or tilapia work well)
1 teaspoon chili powder
1/2 teaspoon cumin
Salt to taste
1 lime
Small tortillas (corn or flour)
1 cup shredded red cabbage
Fresh limes
Directions
1. Season fish with chili powder, cumin, salt and lime.
2. Pan-fry until flaky.
3. Serve in warm tortillas with shredded cabbage and a squeeze of lime.
Ingredients
1 cup uncooked brown rice
1 green bell pepper, chopped
1 cup fresh cherry tomatoes, halved and divided into two 1/2 cup portions
1 pound shredded, cooked chicken (rotisserie chicken works well)
15-ounce can black beans, drained and rinsed
1 cup shredded romaine lettuce
1/4 cup fresh cilantro, chopped
1 avocado, sliced
1 lime, cut into wedges
Directions
1. Cook the rice according to package instructions.
2. While rice cooks, prepare the chicken: Saute chopped green bell pepper and half of the tomatoes in a little olive oil until soft. Add shredded cooked chicken to the pan and mix until heated through.
3. Warm the black beans in a small saucepan or in the microwave.
4. Once everything is ready, assemble your bowls: Start with a layer of brown rice, then top with the shredded chicken and veggie mix, black beans, shredded romaine, and remaining fresh cherry tomatoes. Add avocado slices and a sprinkle of fresh cilantro. Finish with a squeeze of lime juice over the top.
Ingredients
2 packs ramen noodles (discard seasoning packets if using instant)
4 cups broth (vegetable or chicken)
2 heads bok choy, halved or chopped
1 cup snap peas, trimmed
1 cup oyster mushrooms, sliced
2 soft-boiled eggs
2 scallions, thinly sliced
1 teaspoon sesame seeds, for garnish
Directions
1. Cook the ramen noodles according to package instructions. Drain and set aside.
2. In a large pot, bring the broth to a simmer. Add bok choy and snap peas to the broth. Simmer for 3-5 minutes or until vegetables are just tender.
3. Meanwhile, cook mushrooms in olive oil for 4-5 minutes on each side, over medium heat. Set aside.
4. Divide the noodles between 2 serving bowls. Ladle the hot broth and vegetables over the noodles.
5. Top each bowl with mushrooms and a soft-boiled egg, halved. Garnish with scallions and a sprinkle of sesame seeds.
Ingredients
1 slice of bread
Butter or 1-2 teaspoon nut butter (optional)
1 banana, sliced
Honey or jam
Directions
1. Toast a slice of bread.
2. Spread with butter or nut butter.
3. Top with sliced banana and a drizzle of honey or spread with jam depending on your preference (or go for both!).
Ingredients
1 red or orange bell pepper, sliced into thin strips
2 cups cooked shredded chicken
1/2 cup salsa
1 cup shredded cheese (cheddar, Mexican blend)
6-8 small tortillas
1 1/2 cups homemade or store-bought enchilada sauce
Directions
1. Saute bell pepper strips in olive oil until tender, about 4-5 minutes.
2. Mix cooked shredded chicken with salsa, bell peppers, and about half of the shredded cheese.
3. Roll in tortillas and place in a baking dish.
4. Cover with enchilada sauce and additional shredded cheese.
5. Bake at 375 F (190 C) for 20 to 25 minutes.
Ingredients
1 cup uncooked brown rice
2 salmon fillets (about 6 ounces each)
Salt and pepper
Juice of 1/2 lemon
1 tablespoon olive oil or butter
2 small or 1 large bok choy, sliced into thin wedges
Directions
1. Cook rice according to package instructions.
2. Season salmon fillets with salt, pepper and lemon juice.
3. Bake salmon at 400 F (200 C) for 12-15 minutes or pan-sear skin-side down until crisp, 3-4 minutes per side.
4. While salmon bakes, saute bok choy for 5-6 minutes in olive oil. Serve with salmon and brown rice.
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