When people ask me what I eat as a chef, they might be thinking about the elaborate meals I make at home, or fun post-shift snacks. But as a runner, I’m more focused on how I can fuel up while training for my next marathon.

I started running around 2009, when I was the chef-de-cuisine at Topolobampo in Chicago, and I completed my first marathon two years later. Running was a way for me to connect with other like-minded hospitality folks who loved pushing themselves outside of the restaurant industry. I eventually opened my own restaurant, Dos Urban Cantina, with my wife Jennifer, in 2015. It was a beautiful and brutal experience. With an opening schedule of 7 a.m. to 1 a.m., seven days a week, our lives centered around work, and I didn’t have the time to run anymore.

During the pandemic, our health and self-care took an even larger backseat as we focused on our responsibilities to our business, guests, and staff. We ultimately had to close our restaurant, which forced me to spend some quiet time with myself. I realized the life I was living wasn’t sustainable; I wasn’t happy, and I’m not even sure I ever stopped to think about what “happy” was. Craving change, I decided to pick up running and marathons again. When my entire world felt out of control, running seemed to be the only thing that could settle my racing mind.

I became more serious about the sport, working on my form and investing in better gear. As I upped my mileage, however, I realized that traditional nutrition for a runner gets pretty boring quickly. Don’t get me wrong, I use energy gels on my long runs, but carb-loading with store-bought bagels and powdered electrolyte mixes didn’t make sense for me as a chef who enjoys cooking and delicious food. “Food as fuel” may work for a lot of athletes, but I was going to need something more satisfying to keep my older body enjoying the things I love — especially when those things are standing on my feet for a 12-hour shift, then running 12 miles the next day.

This has become especially important since I started an executive chef role at Leña Brava and Cruz Blanca in the West Loop this past April. Working full-time while training for my third marathon has definitely been a balancing act, but in many ways, running and cooking go hand in hand. The physicality and long, monotonous hours are really meditative for me — I’m a blue-collar guy, and I find a lot of enjoyment in accomplishing hard physical goals. To keep myself fueled for long runs and even longer shifts, I rely on a balanced mix of carbs and protein, plus plenty of water. Here are a few go-to meals I make before and after my training runs. They’re healthy and satisfying, and just as importantly, they taste great.

Overnight oats 

If you’re running long distances, it’s important to eat something before you get out the door. While you can run shorter distances without anything in your stomach, it’s still a good idea to get your body used to processing food before activity. That’s where overnight oats come in.

Combine one cup of quick or rolled oats (not steel-cut); two cups coconut milk, coconut water, or soy milk; two tablespoons maple syrup; and one tablespoon chia seeds (optional; they help thicken it up). Stir together, cover, and refrigerate overnight. In the morning, top with berries, nuts, and Greek yogurt.

Tastier toast

Combining complex carbohydrates (think whole-wheat bread or bananas) with simple ones (like white bread or honey) is a great way to fuel your body with immediate energy while storing more calories for later. I like to mix and match, topping toasted whole-wheat bread or bagels with ingredients that will fill me up and provide some protein.

Some of my favorite toast toppings are nut butter with sliced bananas and honey; or cream cheese, capers, gherkins, cured salmon, and fresh dill.

Next-level smoothies 

Smoothies are fantastic breakfasts or post-run snacks. I love adding coconut water to my smoothies to replace the electrolytes I’ve lost through running, and you can also swap the ice for unflavored silken tofu (not frozen) to add more protein. Here are a couple easy recipes I rely on.

Date & honey 

Combine one peeled banana, two ounces pitted dates (about two to three dates), 3/4 cup oat milk, a drizzle of honey, and 1/4 cup ice in a blender. Blend until smooth.

Avocado lime 

Combine half of an avocado, half of a kiwi, one peeled banana, two tablespoons freshly squeezed lime juice, and one cup orange juice in a blender. Blend until smooth.

Protein-packed tacos

Throughout the day, a big nutritional goal is to replace the calories and nutrients I’ve lost while running and working. I generally try to pack in nutrient-dense meals within 30 to 60 minutes of a workout so I can recover more quickly.

I stick to the idea that recipes or specifics are less important, and eating what excites you and what’s reasonably available is going to be best for you. For me, since I work in Mexican restaurants, that means tacos! They can also be a good choice for anyone with dietary restrictions since corn tortillas are gluten-free. Here are some of my all-time favorite combinations.

• Black beans, avocado, tomato, and salsa
• Chicken tinga topped with queso fresco, onion, cilantro, and avocado
• Seared tofu with refried beans and salsa macha

Fish for fuel

If tacos aren’t your thing or they don’t fit into your lifestyle, follow the formula of carbs + protein + some fun sassy stuff — it never gets old. That could mean a pasta salad, a sandwich, or a protein of your choice paired with starchy carbohydrates like potatoes or sweet potatoes.

One of my favorite meals is simply seared halibut, a seasonal veggie, and roasted potatoes drizzled with bagna cauda, an anchovy and olive dip. Umami-packed anchovies are a fantastic source of protein (one two-ounce serving has about 13 grams), which aids in muscle recovery after long runs; they’re also a great flavor booster.

Another go-to meal is whole roasted branzino served with couscous. If a whole fish sounds intimidating, don’t worry; it’s a mostly hands-off preparation, and the bones protect against the heat of the oven, making it almost impossible to overcook.

A better pasta night 

Fueling up or carb-loading the night before a long run is a tried-and-true move for runners of any distance. My go-to flavorful pasta sauce is puttanesca, made with a pungent combination of tomatoes, anchovies, and olives. It’s spicy, savory, and simple, with a healthy mix of carbs and protein.

Remember, food is life; it gives you the energy to do big activities and can help to heal your body. Don’t shy away from what your body craves! Developing a healthy relationship with tasty food will allow you to hit plenty of goals in running and life.