Any runner and fitness-lover knows the importance of nutrition. It’s a simple fact that food fuels your body, and without good food, it’s impossible to get great fitness results. The right foods will help you to run for longer, as they provide long-lasting energy. After a run, healthy food is also important, as it helps to replenish the energy you have lost while exercising. It’s true that healthy food also helps you to lose weight and build muscle, but it also helps to power your body, and your mind. Here we look at the top 10 foods that will help you to become a better, faster, and stronger runner. These are our nutrition secrets!
1. Peanut butter
Peanut butter really is a hero in terms of healthy eating. It provides a great boost of energy, and is a quick and easy way to take in a lot of calories. One 50g serving will provide you with 314 calories, which will help any runner to last longer. It’s also incredibly versatile, as it can be added to smoothies, spread on top of a banana, or even eaten straight from the jar!
Salmon is packed full of Omega-3s, oils that help the brain and body to work. To be a great runner, you’ll need mental as well as physical strength, and salmon can help with that. It’s also packed full of protein, which is great for anyone who does a large amount of exercise.
Oats are a great source of energy. They release slowly over time, which means you won’t be hit by sudden hunger pangs when you’re out running. They’re perfect for busy people too. Why not try overnight oats: add oats, yoghurt, and fruit together in a jar, and leave until the morning. It’s the perfect breakfast for anyone in need of stamina for their run.
4. Wholegrain pasta
Whole grains are another source of energy and fibre. They also contain a lot less sugar than white carbohydrates, and will help you to lose lower belly fat. Fibre is a vital part of any diet; its benefits are listed here.
5. Dried fruit
Dried fruit is a great snack to have before or after a run. It provides a sweet sugary hit, without the nastiness of refined sugar that is found in sweets and chocolate. It’s also very convenient, and easy to take with you.
Broccoli provides Vitamin K, which is vital for bone health. Running is high-impact, so it’s vital that runners have strong bones to withstand the strain that they are put under. Green leafy vegetables also provide lots of Vitamin C.
Bananas are another great food for anyone ‘on the go’; they are a quick and easy source of energy. They are also high in potassium, which helps to build muscle.
It may be a fairly obvious choice, but chicken is a great food for runners. It is full of protein, to help keep you strong and refuelled. Chicken can sometimes get a little boring, especially if you eat it every day, so try to mix it up; cook it with herbs, spices, and low-fat sauces made with coconut milk.
Avocados are full of good fats, just like salmon and peanut butter. They help to lower cholesterol, and they improve your overall health. Any runner wants their body to be in tip-top condition, and avocados are the way forward!
Yoghurt and other dairy products contain high levels of calcium, which helps to keep bones healthy- a necessity for runners. Dairy products can be high in fat, so make sure you choose low fat and low sugar versions. Coconut yogurts are a great alternative to dairy, as they won’t cause problems for allergy sufferers, and they’re healthier too!
So now you’ve discovered our top 10 foods for boosting your run, why not take a trip round the supermarket and try some of them out? You’ll start to see the results almost immediately; with a fitter, healthier body, and an improved running performance.
What are your top foods for running?