Autumn Soups For Runners

October 6, 2022

Autumn Soups for Runners

As the weather changes there are lots of lovely seasonal foods to add to your menu. It’s an ideal time to make warming soups, casseroles, and warm salads.

The seasonal foods at this time of year are; butternut squash, pumpkin, potatoes, celeriac, green and red cabbage, kale, leeks, onions, brussels sprouts, chestnuts, apples, pears and blackberries. Our episode will focus on:

  • How adding SOUPS into your food plan may support you as a runner.
  • How to make an EASY SOUP– share all our practical tips.
  • Give some ideas for therapeutic soups using seasonal autumn vegetables to support health and running performance

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Autumn Soups For Runners



How a healthy bowl of soup may combine a balance of macro and micronutrients for good health and for pre and post fuelling plus an overview of how this may be beneficial to a runner.


Practical TIPS on how to make a tasty homemade soup using simple ingredients. We talk about making a POTLUCK soup using leftovers and also how recipes may be helpful.


Making a soup using everyday kitchen equipment plus the timesaving equipment of a blender and food processor – not essential but great if you have them.


Some freezer and storage tips for soups.


Our favourite prepared for you soups


Cauliflower, Kale and Cannellini Bean Soup

Cauliflower and Kale are very supportive of female hormone balance – because they contain glucosinolates which are converted to indole-3-carbinol, which has a potent hormone regulatory effect. The liver plays a key role in the production and clearing of hormones from the body – Indole-3-carbinol supports the liver detoxification processes through stimulating enzymes required to remove hormones (and other toxins) from the body.

This recipe also includes TURMERIC. Runners may consider using turmeric as anti-inflammatory support for exercise-induced muscle damage, for example after hill drills or as a natural alternative to painkillers.

Cannellini Beans are a great source of protein (1 cup contains 15g protein) and they are high in fibre. Also, they contain a range of vitamins, minerals and isoflavones – supportive of balancing female hormones.


Beetroot Apple and Coconut Soup

Nutritional Properties of Beetroot – contain nitrates which help promote blood flow and they have been shown to help dilate blood vessels. Nitrate helps to enable an increase and efficient flow of oxygen through the blood vessels, which clearly is going to provide us with more energy and for our running. Beet greens are also nutrient dense providing calcium, iron and vitamin C. This would be a good soup to have 2 hours before a training run.


Mushroom and Chestnut Soup

Use prepared vacuum-packed chestnuts which are available all year round, Chestnuts are a rich source of carbohydrate, vitamin C, folate and have lots of trace vitamins and minerals too, and contain some protein 2.4g/100g. Mushrooms are one of the few food sources of vitamin D and they contain betaglucans which are great immunomodulators so important to protect against infections of any kind.


Our FREE Top 10 Soups for Runners Guide. Find out how to download your copy.

Download TOP 10 Soups for Runners – free e-book

Easy and tasty recipes for pre and post fuelling.


Autumn Soups for Runners

1. Soups may be a good addition to a runner’s food plan so long as they are

  • Nutrient dense and made of natural ingredients
  • Have a balance of Macro and Micronutrients in line with plate balance concepts or your training strategy

2. Making a Soup can be a time saver if prepared in advance and may be used as a meal replacement, addition to a meal or as a snack – remember to consider the energy (calorific value of a soup) within your overall energy requirements

3. Be prepared – all you need is a pan and perhaps a blender and some everyday ingredients in your store cupboard and freezer.

4. Soups are great to take to work or travel with if you prepare in advance.

5. Experiment with recipes and create your own favourite GO TO SOUP recipes and taste test and adjust to get it right for you.

6. SOUPS can be designed for pre and post fuelling, for meal replacements and to support recovery from injury and remember to download our Free TOP 10 Soup Recipes for Runners

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The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

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