Pizza: the dish that’s launched a thousand debates—deep dish or thin crust, pineapple or no pineapple, healthy indulgence or calorie-packed no-no? If you asked us, we believe pizza is practically perfect, but we’re no pros. We just really like pizza. And, Charlotte’s got some GREAT pizza places, and some homegrown brands, like Brixx Woodfired Pizza. House of Pizza, Pizza Baby, Pizza Peel, and many more.
What’s not to like about pizza? It’s a meal that can please even the most picky eaters. It’s built for delivery and for sharing. And under the right conditions, pizza can earn its spot on any runner’s plate, too.
Kate Emproto is a Registered Dietitian at RxRD Nutrition. She put it like this: “As a native New Yorker, pizza will always have a special place in my heart.” But when it comes to her running, that love has some fine print. “It’s important to note that timing is key. Pizza has all three macronutrients—carbs, protein, and fat—but when you eat it in relation to your workout can make or break your performance.”
And that’s the rest of our story…
Pre-Run Pizza??
Thinking of fueling up with a slice before hitting the greenway or toeing the start line at Hit the Brixx? Kate’s advice: “If you’ve got 2–3 hours before your run, go ahead and enjoy 1–2 slices. Just give yourself enough time to digest.” The reason: “Fat and protein digest slowly, and the last thing you want is a heavy stomach mid-run.”
Crunched for time? You can still get a boost from pizza’s best feature: the crust. “If you’re planning on eating something quick within 30 minutes of your run, then just opt for the pizza crust! Think of it like toast—a quick, easily digestible carb source to give you energy without the digestive load.”
Topping Tactics for Runners
Want to make that slice work harder for you? “Top it with grilled chicken for a lean protein boost. While it’s still controversial, pineapple would be a great addition to your pizza—extra carbs!” Kate adds that cooked spinach and zucchini are runner-friendly veggie picks, but lay off the cruciferous veggies or ones that often cause GI discomfort like broccoli, onions, cauliflower and peppers. Lastly, keep it easy on the cheese and avoid fatty meats like sausage and pepperoni.
Her pre-run formula: thin crust, light cheese, lean protein, easy-to-digest veggies, and just 1–2 slices. “Save the greasy, deep-dish stuff for another time.”
Post-Race Pizza
If you’re crossing the finish line at Hit the Brixx and already dreaming of that post-race woodfired pizza, there’s more nutritional wiggle room on the table (literally). “Post-run, you have more flexibility. Depending on the intensity of your workout and how hungry you are, 2–3 slices of pizza can actually be a solid recovery meal,” Kate says. “The carbs help replenish glycogen, and the protein supports muscle repair. Grilled chicken or lean beef is still the better protein choice, but if you’re craving pepperoni or sausage, go for it—digestion isn’t as much of a concern post-run, and a little fat won’t hurt your recovery.”
Is Pizza Really ‘Perfect?’
Chef Rhonda Stewart, Senior Instructor at Johnson & Wales University put it best: “It satisfies the soul. Pizza plus a salad, and you have just created the most perfect meal.” The key, according to Chef Stewart, is quality and balance: “Some may say that pizza qualifies as junk food. However, when using quality ingredients…ingredients that YOU have assembled, then you know exactly what you are eating.”
Pizza shouldn’t be a forbidden pleasure for runners— or anyone else, for that matter. It really just comes down to timing, toppings, and portion control. Whether you’re celebrating after the Hit the Brixx 10K this weekend, or carb-loading with a homemade slice; the right ingredients can help fuel your miles and your recovery. Like Chef Stewart told us, “eat good food, just not too much of it.”
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