A Runner's Diet

ALEXANDRIA, Va. (WUSA) -- A chef first and a runner second, Executive Chef Dennis Marron from Morrison House Grille says that healthy carbs do exist.

Marron explains, "I really have to focus on the meals I do get to eat, since Chefs, like many people, don't have a lot of time. Most people think you carbo-load right before the big race, but it really is something you have to carry throughout your whole training."

Especially for this year's Marine Corps Marathon; runners such as Chef Marron focuses on meals that offer taste and nutrition plus the fuel needed to stay energized.

Some foods that help to supply the fuel for runners Chef Marron says, is "pastas, rice, grains, some fruits and vegetables, you want things with good dietary fiber. Not all fruits are good; they need to have good carbohydrates. You want higher carbs and moderate protein."

A few grains like this farro dish that combines soy, fiber and just the right amount of carbs to protect a compound called glycogen.

Glycogen is stored in the muscle and is essential to muscles recovery and help delay runner's fatigue.

"If you don't properly store those, they can be depleted within 20 minutes of a run. It's one of the super grains, really, that is good for you. The soy beans are great protein," explains Marron.

Any avid runner is looking for an easy option to take on the go.  A high fiber, high carb energy bar, like the one Chef Marron has created for Morrison Grille's menu is under 200 calories.

Chef says, "We call it the Morrison House Marathon Bar. Wheat germ is pretty good, peanut butter is pretty high in protein, dried fruits are really good for you, chocolate helps your mood, and I'm all for having chocolate in your diet!"

Lastly, Chef Marron advises, "There is nothing unhealthy about carbohydrates, your body needs them!"

Chef Marron is a previous Marine Corps marathon runner. This year he is running in the World Disney Marathon to raise money for Amazon Conservation.

A few last minute tips for runner's this weekend:

Avoid any unusual foods. For example, nutritionists say one of the worse pre-run foods is bacon, because it digests slowly.

Also, your best bet is to eat about 1 to 2 hours before you start the race.

Morrison Marathon Bar Recipe:

1 cup John McCann's Steel Cut Irish Oatmeal
1 1/2 cups dried apricots, finely chopped
1 1/2 cups dried cherries
1 cup shredded unsweetened dry coconut
1 cup blanched almonds, chopped
1/2 cup nonfat dry milk
1/2 cup toasted wheat germ
2 teaspoons butter
1/2 cup light corn syrup
1/2 cup honey
3/4 cup brown sugar
1 1/4 cups chunk-style peanut butter
1 teaspoon orange extract
2 teaspoons orange zest
2 cups semisweet chocolate baking chips
4 ounces paraffin (optional)

Spread oats in a 10 X 15 inch baking pan. Bake at 300 degrees for about 25 minutes until oats are toasted. Stir frequently to prevent burning.

Pour apricots, cherries, coconut, almonds, dry milk, and wheat germ into a large bowl and mix well. Combine hot oats with dried fruit mixture.

In a frying pan, combine corn syrup, honey and sugar.  Bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange zest.
Pour over the oatmeal mixture and mix well. Quickly spread in buttered pan and press into an even layer. Cover and chill until firm (at least 4 hours or until the next day).

Cut into bars about 1 ¼ by 2 ½ inches.

Place chocolate chips and paraffin (if using) in a double boiler over simmering water.  Stir often until melted, and keep heat on low.  (Note paraffin will make a smoother more durable shell).

Using tongs, dip one bar at a time into chocolate and hold over pan until the chocolate mixture coats and stops dripping (with paraffin, the coating firms very quickly).  Place each bar on a wire rack set above waxed paper.

When firm and cool, serve bars or wrap individually in foil. Bars can be refrigerated for up to 4 weeks, and frozen for extended usage. Makes about 4 dozen bars.