Recipes to Fuel Your Workouts

Nutrition // Sarah Link // 1 June 2016

When it comes to fuelling your run or intense workout, balance is key: think nutrient-rich fruit and veggies and iron-rich foods. Now it’s time to focus on carbohydrates, which will give you long-lasting energy to get you from the start to finish lines in top form!

Make sure each meal contains complex carbohydrates such as grainy bread, wholemeal pasta, brown rice, low-fat dairy foods or legumes.

here are two delicious recipes from 12WBT that will help sustain your energy!

Also read: 10 Foods for a Natural Boost

Baked Pasta With Sun-Dried Tomatoes, Spinach & Mozzarella

  • 2 Serves
  • 15 min prep time
  • 25 min cooking
  • 304 Cal / serve


  • 1g olive oil spray
  • 100g wholemeal pasta
  • 150g mushrooms, thinly sliced
  • 1/2 leek, trimmed & thinly sliced
  • 1 clove garlic, crushed
  • 1 cup passata (tomato pasta sauce)
  • 20g sundried tomatoes, thinly sliced
  • 50g baby spinach
  • 25g reduced fat mozzarella, grated


1. Preheat oven to 180°C and lightly spray a 4 cup (1 litre) capacity ovenproof dish with oil.
2. Cook pasta in a large saucepan of boiling water according to packet instructions or until al dente, drain well.
3. Meanwhile, spray a large frying pan with oil and heat over medium-high heat. Cook mushrooms and leek, stirring occasionally for 5 minutes or until soft and lightly golden. Add garlic and cook for 1 minute. Add passata, simmer for 2 minutes, then add pasta, sundried tomatoes and spinach. Stir until spinach is just wilted.
4. Spoon mixture into prepared dish and top with mozzarella.
5. Bake for 15 minutes, or until cheese is golden and bubbling.

Mish Tips

  • This dish is suitable to freeze. Prepare up to the end of step 4 and cool. Wrap dish tightly with several layers of plastic wrap and freeze for up to 1 month. Thaw overnight in the fridge and continue from step 5, cooking for 20-25 minutes to heat through.
  • Make in individual dishes if you like.

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Bean & Freekeh Salad


  • 2 Serves
  • 25 min prep time
  • 20 min cooking
  • 266 Cal / serve


  • 70g Freekeh
  • 155g Edamame Beans
  • 1 Tomato, chopped
  • 1 Lebanese Cucumber, chopped
  • 1/2 Red Onion, finely sliced
  • 1/4 cup Mint
  • 1/4 cup Parsley
  • 1 Lemon, zest finely shredded, juiced
  • 1 clove Garlic, crushed


  1. Cook freekeh in a saucepan of boiling water for 20 minutes or until tender. Rinse under cold water and drain well.
  2. Add edamame beans to a small saucepan of boiling water and cook for 2 minutes. Drain and plunge into a bowl of iced water. Drain well.
  3. Combine freekeh, edamame beans, tomato, cucumber, onion, mint, parsley and lemon zest in a large bowl. Stir in garlic and add lemon juice to taste. Season with freshly ground black pepper and serve.

Mish Tips

  • Freekeh is a type of wheat grain that has been smoked over barley. It’s available in supermarkets and health food stores. If you can’t find it, substitute quinoa (rinsed in a fine sieve then cooked in boiling water for 12 minutes). Adjust the calories accordingly.
  • Edamame beans are fresh soya beans. These are available shelled and frozen (like peas) from some large supermarkets or in Asian food shops.


12WBT has six running programs, from Learn to Run right through to Marathon. You’ll receive expert support from our running specialists, as well as Exercise Plans tailored specifically to running, weekly Meal Plans and access to more than 900 delicious recipes.

Find out more about how 12WBT will help you achieve your goals!

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