by Dezi Abeyta, RD | SMRTFT Dietitian Writer
The fall is always grind mode: Marathon prep, trail runs, local comps, all of it. The mornings are cooler, the runs get longer, and your body is straight up asking for something more than bars and shakes. That’s where soups and chilis become the most underrated recovery tool.
Think about it: hydration, glycogen replenishment, and anti-inflammatory nutrients all in one bowl. Easy to prep, easy to eat and digest, and something you actually look forward to. Prep it right, and you’ll make enough to have a bowl a night for a full training week.
What Makes an Epic Recovery Bowl
A quality recovery chili or soup checks five boxes:
· Protein for muscle repair. Target around 20–40 g in a serving.
· Carbohydrates to refill glycogen. Around 1–1.2 g/kg per hour in that first recovery window.
· Antioxidants and polyphenols to help with exercise-induced inflammation.
· Sodium and potassium to refuel these hydration stores after heavy sweat sessions.
· Fiber and prebiotics to support your gut, satiety, and immune health.
The Recovery Bowl Matrix
You can make your own perfect soup or chili by following this step-by-step process. Think of these as building blocks, not hard-and-fast rules
Start with your base (Use of 3-4 fl oz):
· Options: Chicken or veggie broth, tomato base, bone broth
· Why it works: Rehydrates and replaces sodium/potassium after heavy sweat sessions
Then add protein (Aim for 4-6 oz):
· Options: ground turkey, chicken, lean beef, tofu, beans, lentils
· Why it works: Delivers 20–40 g protein for muscle repair.
· Add an extra 4 oz of plant protein to meet ~20 grams of protein.
Drop in some carbs. (Start with ½ cup. Add 1 cup or more if you’ve been highly active):
· Options: Sweet potato, quinoa, brown rice, kidney beans, chickpeas
· Why it works: Refuels glycogen stores, especially key for long runs
Add color (Aim for 1-2 cups):
· Options: Bell peppers, spinach, kale, onions, garlic, and tomatoes
· Why it works: Antioxidants, anti-inflammatories, fiber, vitamins
Spice it up (Just a pinch!):
· Options: Cumin, chili powder, turmeric, paprika
· Why it works: Flavor plus anti-inflammatory compounds
Add brain food (Add up to ¼ cup):
· Options: Avocado, walnuts, pumpkin seeds
· Why it works: Facilitates fat-soluble vitamins across the blood-brain barrier, keeps you full
Finish with toppers and sides (Add a tablespoon):
· Options: Greek yogurt, shredded cheese, cilantro, whole-grain bread
· Why it works: Adds calcium, probiotics, and extra carbs
Practical Tips for Runners
· Batch cook on a Sunday so you have recovery meals ready to go all week.
· Adjust carbs based on your training block. Add more beans or sweet potatoes if the mileage is high. Go heavier on protein and greens if it’s a lighter week.
· Add a side of whole-grain bread or rice if you’re deep in marathon training.