Seafood for Runners - How I'm Fuelling my First Half Marathon
I’ve been training for my first ever half-marathon over the last few months. While I’ve always been an athlete, I’ve never been a runner or an endurance athlete, really. But, as if right on cue, my millennial quarter life crisis hit and I decided to run a half-marathon.
When I started, I couldn’t even run 5km without stopping. Now, I’m just days away from running 21.1km. Surprisingly, I’m not terrified; I feel strong and prepared. That’s because I trained hard—and I fueled properly.
And you know seafood was a big part of that fueling.
I had a really sensitive stomach at the beginning of my run journey - everything I ate seemed to weigh me down during my runs or gave me insane cramps to the point I’d have to stop my run.
After months of trial and error, I discovered that seafood, paired with carbs, was the perfect protein to fuel my long runs without leaving me feeling sluggish. It was the only protein I could eat before training that gave me the energy I needed to fuel my long runs without weighing me down or upsetting my stomach.
As I progressed in my training, I’ve also realized how important seafood is for recovery. Thanks to its anti-inflammatory properties, seafood has helped me recover faster, meaning I could run longer, more often.
And one of the biggest lessons that I’ve learned from this journey is that recovery is key. Running lost distances takes a toll on your body and the only way to safely prepare for a half-marathon is to take recovery seriously.
More on the Nutritional Benefits of Seafood for Athletes
Seafood offers numerous benefits for athletes. It’s rich in omega-3 fatty acids, which help reduce inflammation and enhance recovery. It’s also packed with lean protein, vitamins, and minerals like vitamin D, selenium, iodine, and iron—all essential for maintaining energy levels and boosting athletic performance. Plus, seafood is easier to digest than many other proteins, making it ideal for fueling long training days.
Why Seafood is an Ideal Protein for Marathon Training
Omega-3 fatty acids for reducing inflammation and enhancing recovery.
Micronutrients like vitamin D, selenium, iodine, and iron for overall energy levels and performance.
Seafood is easier to digest compared to other proteins, making it perfect for long training days.
If you’re interested in learning more about the performance benefits of seafood, check out these science-based studies from Seafood Nutrition Partnership.
My Training Plan—and How Seafood Fits In
Okay, now let’s get into exactly what I’ve done over the last few months to prepare for my first ever half-marathon.
To be honest, I had no idea what I was doing when I first started training. After scouring Reddit forums and gathering advice from the internet, I settled on a plan involving three runs per week. Each week, I focused on one long run, gradually increasing the distance, while the other two runs were more flexible, depending on how I felt—whether it was a fast 5k or a longer 10k to work on breathing (this was something I really struggled with in the beginning, so I made a point to focus on improving my breathing over these last few months).
During the weeks when I wasn’t traveling, I also tried to fit in 1-2 bike rides and one strength training session. I stuck to this plan as close as I could, but admittedly it was challenging during my heavy travel periods so there were some weeks that went by without a single run and I wish that wasn’t the case, but I’m still pleased with how I was able to continuously improve my running despite the gaps in training.
Now, you know the training split, let’s get into the diet and fuel.
Making rest and cross-training a priority in my training plan.
My Favourite Seafood Meals for Runners
Pre-Run FueLling
For pre-run nutrition, I look for meals that are light, energizing, and won’t weigh me down. Here are a few of my go-to options:
Smoked Salmon on a Bagel - This has become a go-to training breakfast because it provides those necessary complex carbs for sustained energy, while also hitting my lean protein, and healthy fats macros.
Tuna Melt - This is a bit more indulgent, but perfect for carb-loading during heavy training load weeks. I usually eat 3-4 hours before a run to give my stomach time to settle.
Post-Run Recovery Meals
After a run, I focus on replenishing glycogen stores and repairing muscles. Seafood is perfect for recovery, thanks to its high protein content and omega-3s.
Tinned Salmon Bowl - I recently shared about my favourite go-to lunch, which is perfect for training weeks because it takes only five minutes to prepare.
Lentil Mackerel Salad - My go-to when I want a lighter recovery meal that packs a protein punch.
Easy Dinners for Training Days
When training gets intense, easy and nutritious meals are a must. Here are some of my favorite weeknight seafood dinners:
Shrimp Burrito Bowls - These are a great way to keep your training diet fun, but still on par with your fueling needs. It’s a balanced meal with protein and carbs that’s light and flavorful. (Heck, I eat this all the time, even when I’m not training for a marathon!).
Seafood Pasta - This is the ultimate lazy girl runner dinner—just crack a tin of smoked mussels onto some cooked pasta and add your favorite jar of pasta sauce.
Seafood has been a game-changer in my marathon training journey. From providing energy before runs to supporting recovery after them, seafood has fueled me every step of the way. If you're training for an event—or just working hard in the gym—I highly recommend trying these meals for performance, fuel, and recovery.
Feel free to share your favorite seafood dishes for athletic training in the comments.
