Run Fast. Cook Fast. Eat Slow.

Cook the recipes that Shalane Flanagan ate while training for her 2017 TCS New York City Marathon historic win!

Run fast cook fast eat slow review. You can’t outrun your fork, and that’s especially true if you’re an athlete. Shalane Flanagan, a four-time Olympian and the 2017 New York City Marathon champion, knows a thing or two about the importance of proper nutrition for peak performance.

When Shalane Flanagan won the New York City Marathon in 2017, she made history as the oldest female marathon winner in 40 years. Flanagan is also a four-time Olympian, and her accomplishments are even more impressive when you consider that she’s had to overcome some serious injuries throughout her career.

Flanagan’s own journey with food began when she was a young runner struggling to make it to the Olympics. She was constantly getting injured and was told by her doctors that she needed to “turn back” and focus on her health.

It was then that Flanagan realized that the way she was eating was not conducive to a healthy lifestyle. She was constantly eating processed foods and not getting the nutrients her body needed.

She began to change her diet and started to see results almost immediately. She was able to come back from her injuries and ultimately went on to win an Olympic medal.

In Run Fast Eat Slow: Nourishing Recipes for Athletes, Flanagan shares her secrets for staying healthy and fit, both on and off the race course. It’s not every day that an Olympic medalist and New York Times best-selling author writes a cookbook. Shalane and chef Elyse Kopecky bring you a cookbook that’s full of recipes that are fast and easy without sacrificing flavor

The book is divided into two parts: the first part is all about Flanagan’s training and nutrition philosophy, and the second part is filled with recipes that follow her principles.

Flanagan is a firm believer in the importance of whole, unprocessed foods, and she includes plenty of recipes for nutrient-rich meals and snacks that will help fuel your workouts and speed recovery. There are also recipes for some of her favorite pre- and post-race meals, like her go-to post-race breakfast of eggs, avocado, and toast.

Flanagan and Kopecky have also included a few non-recipe features in the book. There are tips on how to stock your pantry and fridge with healthy ingredients, and how to meal-prep so you always have something nutritious to eat. There’s also a section on how to eat before, during, and after a race.

Fuel Your Workouts with Whole, Unprocessed Foods

Going through Flanagan’s recipes has made me realize the importance of whole, unprocessed foods in achieving my fitness goals. I have found myself eager to test out her recipes and have been really pleased with the flavor combinations she provides. Eating high-nutrient meals and snacks has become a part of my lifestyle, aiding my workout performance and expediting my recovery. Combining ingredients such as eggs, avocado, quinoa, sweet potatoes and black beans have given me a new appreciation for healthy eating, and I am looking forward to exploring what else I can create with these simple yet effective recipes.

Efficient Meal-Prep for Busy Athletes

This cookbook provides a great way for athletes to think about how they eat and fuel their bodies. It contains tips on stocking one’s pantry and fridge with nutritious ingredients, as well as how to meal-prep so you always have something healthy to eat. The book includes helpful information on how to eat before, during and after a race, giving athletes a comprehensive guide to enhance their performance through better nutrition. Reflecting on our eating habits can help us stay ahead of the competition and reach our goals.

Athlete-Approved and Delicious

Reading Flanagan’s cookbook is like reading a love letter of sorts – it’s so full of passion, flavor and colorful imagery that you won’t even feel like you’re sacrificing for your health. Whether you’re a competitive athlete aiming to perform your best or someone simply looking to eat healthier, there’s something for everyone in this captivating cookbook. Not only are the recipes easy to follow and packed with flavor, but the beautiful photographs of the finished dish make the book both aesthetically pleasing and personally inspiring. Make the most out of life; try Flanagan’s cookbook today!

A Cookbook for All Diets

This cookbook is incredibly versatile and accommodating. Not only are many of the recipes gluten-free and vegetarian, there are also vegan options to suit those with more strict dietary requirements. The index makes navigating the book easy, allowing users to quickly find recipes that perfectly match their individual needs. In retrospect, I can easily see why this book has become so popular – it truly provides something for everyone.

From Training to Recovery

As I flip through the pages of Flanagan’s book, I am inspired by the power that food holds. From her personal experiences to her tips and advice on nutrition for peak performance, it has become increasingly clear to me that proper nutrition can be one of the most important tools we have in order to train effectively and recover from workouts. With this newfound knowledge, I can approach my health and wellness journey with clarity and purpose.

The Ultimate Athlete’s Cookbook

In summary, “Run Fast. Cook Fast. Eat Slow.” is an invaluable asset for athletes looking to maximize their performance and improve their overall health. This comprehensive guide by a seasoned Olympian and Marathon champion helps readers plan wholesome meals designed to fuel their bodies, providing nutrition that helps them excel on the field or in daily life. It delivers quick, delicious recipes and offers advice on meal prep and stocking pantries, making it easy to stay energized before, during, and after any kind of physical activity. For those with special dietary needs, this cookbook is the ideal way to address all concerns.

Here is an example of recipes from “Run Fast. Cook Fast. Eat Slow.”:

Superhero Muffins:

Run Fast. Cook Fast. Eat Slow.

Recipe by Shalane FlanaganCourse: Nutrition, Books


Prep time


Cooking time




  • 2 cups almond meal

  • 1 cup old-fashioned rolled oats (gluten-free if sensitive)

  • 2 teaspoons ground cinnamon

  • ½ teaspoon ground nutmeg

  • 1 teaspoon baking soda

  • ½ teaspoon fine sea salt

  • ½ cup chopped walnuts (optional)

  • ½ cup raisins, chopped dates, or chocolate chips (optional)

  • 3 eggs, beaten

  • 1 cup grated zucchini (about 1 zucchini)

  • 1 cup grated carrots (about 2 carrots)

  • 6 tablespoons unsalted butter, melted

  • ½ cup dark amber maple syrup

  • 1 teaspoon vanilla extract


  • Position a rack in the center of the oven. Preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.
  • In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt, and walnuts, raisins, dates, or chocolate chips (if using).
  • In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to the dry ingredients, mixing until just combined. The batter will be thick.
  • Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, 25 to 35 minutes.


  • If you have a high-powered blender, you can grind your own almond flour. For 2 cups of almond flour, pulse 10 ounces of whole raw almonds on high speed until finely ground.
  • Keep a batch in the freezer for a sweet grab-’n-run breakfast. Simply defrost on low power in the microwave.

Whether you’re a competitive athlete or just looking to eat a little healthier, Flanagan’s cookbook is a great resource. her recipes are easy to follow and packed with flavor, so you won’t even feel like you’re making sacrifices. And, best of all, they’ll help you perform your best and turn back the clock on your recovery time.

“Run Fast. Cook Fast. Eat Slow.” is not just a cookbook, it’s a magic wand for ‘hangry’ runners. With its fast and easy recipes, you’ll be able to whip up a meal in no time, saving you from the wrath of your growling stomach mid-run. And with its delicious and nutritious ingredients, you’ll be able to fuel your workouts and recovery like a pro, leaving your competitors wondering how you do it all. Just don’t forget to wave it three times before eating and say “I wanna run fast, cook fast, and eat slow”

run fast cook slow eat slow
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