Pastry, protein, portable. If you're training for the Sydney Marathon or City2Surf, empanadas make surprisingly effective fuel for the long weeks that get you to race day.
Quick answer
For Sydney runners training for the Marathon (September) or City2Surf (August), empanadas make surprising fuel. Carb-heavy pastry plus protein filling equals the classic carb-plus-protein ratio endurance sport nutrition recommends. Family Box (30 empanadas, ~$4.40 each) covers 2 weeks of high-carb dinners for a serious training block. Athlete, Classic, and Patagonia are the balanced picks. General nutrition guidance only. For personalised race-week plans, work with a sports dietitian.
The endurance training food problem
Ask any Sydney runner training 60 to 80km a week what they eat and you'll get one of two answers. Either everything, all the time (unstructured) or chicken, rice, broccoli, on repeat (miserable). Real endurance training sits between the two.
The common brief is:
- Carb-load across most nights of the training week.
- Protein in every main meal to support muscle repair.
- Not blow the food budget on delivery apps three times a week.
- Not eat pasta every night. Variety keeps compliance up.
- Portable for mid-run refuels, long car drives to race locations, and post-workout crashes.
Empanadas hit most of these. The pastry is a substantial carb source. The filling is protein-forward. They're portable, hold in the freezer, and reheat in 20 minutes. They're not a complete diet, but they slot in as a two-to-three-night-a-week option during a heavy block.
Empanada macros in a training context
Nutrition figures below are approximate ballpark ranges and vary by flavour. For exact values, check the ingredients on each product page or ask a sports dietitian for a proper macro breakdown.
| Flavour | Approx kcal per unit | Runner note |
|---|---|---|
| Athlete (chicken, green olives, capsicum) | ~220 | Leanest protein, lowest fat. First pick for weeknight dinner. |
| Patagonia (vegan mushroom, spinach, onion) | ~230 | Vegan carb-plus-protein. Iron from spinach. |
| Classic (3 cheeses, caramelised onion) | ~260 | Vegetarian, calcium-rich, fat-forward for slower-digesting dinner. |
| Carnivore (beef, egg, olive, spice) | ~270 | Highest protein density. Post-long-run recovery. |
| Hamazing (ham, mozzarella) | ~250 | Salt-forward. Useful after a sweaty summer long run. |
| Habibi Yalla (spiced beef, sultanas, pine nuts) | ~280 | Complex carbs from sultanas, iron from beef. |
These are estimates. For precise macros, work with a sports dietitian, especially in the last 8 weeks of a marathon block where fuelling decisions become more consequential.
A sample marathon race-week menu
This is a rough scaffold, not a prescription. Adjust to your body, your dietitian's advice, and what you know works from your long-run experiments.
| Day | Suggested empanada slot | Rationale |
|---|---|---|
| Monday (recovery) | Athlete 4-pack + salad | Lean protein, modest carbs. Bounce-back from Sunday long run. |
| Tuesday (interval session) | Athlete lunch, Patagonia dinner | Carbs across two meals, easy to digest. |
| Wednesday (medium run) | Skip empanadas, choose whole grains | Variety day. |
| Thursday (easy run) | 4 empanadas plus salad | Standard training dinner. |
| Friday (rest) | Family Box shared with partner or housemate | Last big carb meal before race weekend. |
| Saturday (race eve) | Chef's Box plus rice | Pre-race classic carb load. Familiar, tested food. |
| Sunday morning (race day) | Coffee, banana, no empanadas | Race breakfast is separate discipline. Don't experiment. |
| Sunday post-race | Whatever you want | Celebration food. Party Box baked works. |
The key rule for race week: nothing new. If you've been eating empanadas twice a week for the whole training block, they're safe for Saturday's carb load. If you've never eaten them, don't start now.
City2Surf specifics
City2Surf is 14km, roughly 60 to 90 minutes for most runners. Less demanding than a marathon, but the fuelling principles apply. Race-week loading matters less. The night before still matters.
Practical pre-C2S dinner:
- 4 to 6 empanadas (mix of Athlete, Classic, Patagonia).
- Small side of rice or roasted sweet potato.
- No alcohol, no unfamiliar sauces.
Race morning: coffee, banana, small carb (toast or oats). Don't experiment.
The vegan endurance runner
Patagonia is Argentum's fully vegan flavour. For plant-based Sydney runners, a Family Box mix of Patagonia and Classic covers vegan and vegetarian meals across a training week. Iron and B12 remain the standard vegan-runner concerns. This isn't a supplement discussion, but if you're training high mileage on plants, blood work every 6 months is a normal precaution.
Post-run recovery ordering
Sydney Marathon and City2Surf both finish at or near coastal Sydney locations. After the race, the household kitchen is not open. The strong-move is a Party Box baked ($319) delivered to your post-race gathering address, arrives warm, feeds you and 15 to 20 people.
Nutrition caveat (in full)
This article is general food information, not personalised sports nutrition advice. Endurance training has significant nutritional demands (electrolytes, iron, B12, protein timing, glycogen loading) that vary by athlete. For race prep beyond a casual 5K, work with an Accredited Sports Dietitian or a Sports Medicine Australia-registered practitioner. Empanadas fit into a training diet as one component. They are not a complete athletic nutrition plan.
FAQ
Are empanadas good for carb loading?
Empanada pastry is a substantial carb source (roughly 25 to 30g carbs per empanada). For classic pre-marathon carb loading targeting 8 to 10g per kg body weight, empanadas contribute but shouldn't be the only source. Pair with rice, pasta, or bread across the loading days. Speak to a sports dietitian for your specific target.
Best flavour for runners?
Athlete (leanest chicken) for regular training. Patagonia for vegan. Carnivore for highest-protein post-long-run recovery. Habibi Yalla for slow-carb variety.
Do empanadas contain gluten?
Yes. Wheat pastry. Coeliac runners cannot eat standard Argentum empanadas. Gluten-free is only available for large catering orders on request with one week notice.
Should I eat empanadas on race morning?
No. Race morning food should be light, familiar, and easy to digest. Coffee, banana, toast, oats. Save empanadas for the night before or post-race.
Any vegan options for plant-based runners?
Patagonia (mushroom, spinach, onion) is fully vegan. Iron content from spinach is useful for endurance training. Pair with a Family Box for weekly rotation.
Best freezer meal-prep strategy for training season?
Family Box every 2 weeks on subscription. Bake in batches on Sunday evening, keep 3 days refrigerated. Straight-from-freezer bake for later in the week.
What about the post-race celebration order?
Party Box baked ($319) delivered warm to the address of your post-race gathering. Serves 15 to 20 for a full celebration meal.
Is subscription worthwhile during training season?
Yes if you're training more than 40km a week for a 12-week block. Fortnightly Family Box or Party Box on subscription with subscriber discount is the standard rhythm.
Fuelling a training block
Start with a Family Box and see how the flavours fit. For serious blocks, add subscription. Personalised race-week plans should come from a sports dietitian, not a food brand. We just make the empanadas. Questions on subscription setup: use the contact form.
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