Runners Powered by Protein

Proper nutrition! As runners we take this stuff seriously.  It’s taken me awhile to learn what works best for me through trial and error. Each and every runner is different including how they train and what their body is able to take in and give out. Experimenting with nutrition by trying out different meals and snacks before a run is a major piece of the training we all go through in addition to those ‘long runs’. 


As a pescatarian (a vegetarian who eats seafood), protein such as tofu and fish is extremely vital in my diet. One of my favorite meals at Kiawah would have to be Jasmine Porch’s Roasted Beet Salad with Salmon filet! This dish is filled with leafy greens, local and delicious beets topped with a fresh Salmon filet, cooked to perfection.

Jasmine Porch- Roasted Beet Salad with Salmon

Last night I was flipping through my Runner’s World magazine and came across (perfect timing might I add) an article called ‘Power Plus’ which I found helpful as it points out the key use of protein and its importance to runners. “As mileage and intensity increase during training, your body uses protein to build new muscle fibers so that they get stronger and bigger. Protein also plays a key role in building mitochondria, which act like furnaces inside muscle cells.” writes  Liz Applegate, PH.D.

As many are preparing for the upcoming Marathon– here are a few great ‘go-to’ restaurants when it comes to quality protein while on-island to help stock up and cool down this weekend!

One option is Jasmine Porch’s Marathon Weekend prefix menu:


Marathon Weekend

Friday, December 13, 2013


Course 1

(Choice of 1) 

She Crab BisquFresh Blue Crab, Sherry 

Root Vegetable SouVegetables of the Season,  Spiced Pumpkin Seeds, Pumpkin Oil


Course 2 

Radiatori Pasta

Roasted Mushroom cream, Cippolini Onions, Blistered Shishito Peppers

Choice of:  Grilled Chicken, Shrimp or Mahi Mahi


Course 3

Slice of Pie

Choose from our house made pies:  Key Lime, Pecan, Chocolate Mousse or Apple


The root vegetable soup is very smooth, created as a vegan dish which contains no cream leaving a very smooth, velvety taste. Our Radiatori pasta will be perfect to keep you fueled as you top off the dish with a choice of lean grilled chicken, shrimp or our fresh catch, Mahi. Of course, you want to keep your sugar levels up so make sure to dive into our delicious pie selection for dessert!

If you are a runner who is coming to Kiawah as part of leisure in addition to the big run, The Ocean Room restaurant is one you won’t want to miss. Producing the island’s rarest cuts of beef, The Ocean Room strives to uphold its name as the premier steakhouse on island.

And don’t forget that post run celebration! Once the awards are handed out and you are looking for a great postrun snack, Beaches & Cream has their great fruit smoothies with the option of adding vanilla or chocolate protein powder for that extra recovery kick!

Beaches & Cream Smoothie

The Lobby Bar at The Sanctuary will also be waiting for you with their Marathon specific fare. This menu is filled with salads and sandwiches, classic grilled and deli style, available to pair with any delicious craft beer you might be craving after that long haul. Not in the mood for sandwiches, but looking for a non-traditional dinner option? The Ocean Room’s Sushi Lounge is a great option for those looking for true southern style sushi.

Reward yourself on a job well run at The Sanctuary!