24 Feb 8 Super Foods Every Runner Should Take
‘You are what you eat’…really? Well…..we say YES. And what about ‘you run how you eat’, well……this is also TRUE. Fueling your body with the right nutrients is one key factor to ensure performing at your peak, and achieving the desired results. Ultimately, your body is a machine able to perform at its best only when the right food supports you immune system, muscle recovery, and energy levels, among other things.
Although there are plenty of great foods out there, we give you our ultimate list of the 8 super foods every runner should take, providing the highest nutritional support we’ve experienced so far:
Our pick from the grains family. This super power food, provides iron, an essential mineral runners need in order to balance fatigue levels and immune system levels (among other benefits). Iron is mostly found in human cells (red blood cells) and is lost through sweating. Lentils also have great content of protein and amino-acids, supporting muscle performance and recovery. This super food is great for runners!
A ½ cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fueled up all day long.
2. Sweet Potato
Packed with Beta-carotene, this super powerful food, besides its antioxidant properties (great for runners), also provides a great amount of Vitamin A (supports immunity) , Vitamin C (helping fight free radicals), and most importantly carbohydrates to provide the energy levels that any runner needs to perform at its best.
A medium-sized sweet potato (boiled, without skin) contains 27 grams of carbs, 3.8 grams of fiber, 2 grams of protein, and tons of vitamins.
A fruit packed with so many benefits. Avocados are a great source of nonsaturated fat (good for your heart), helping reduce bad cholesterol (LDL), and increase good cholesterol (HDL).
Avocados are packed with vital nutrients and antioxidants (Vitamin K, Vitamin C, Vitamin B, Vitamin E). They are also a great source of Potassium (helping maintain electrical gradients in your body’s cells and nerves), and loaded with fiber (contributing to weight loss, and reducing blood sugar spikes). This is without any doubt, one of the most beneficial and complete foods you could ever get as a runner.
“Health is the result of investing in good nutrition.”
A food that will also supply the much needed protein that a runner needs. This super also supplies antioxidants supporting cardiovascular health. Its Omega3 rich content helps in post workouts recovery reducing inflammation too (good for joints). Salmon helps in brain function through its rich content of selenium and choline, in addition to its fatty acids content and vitamin B12. What a great food!
Besides avocados, we wanted to include this member of the fruit families. Blueberries are a powerful antioxidant food, providing the HIGHEST supply of antioxidants of all fruits, so you can keep your immune system rock solid. This fruit will amplify immune response in order to prevent infections and other illnesses that could interrupt your training. Runners need Blueberries!
Eggs are great for runners. They are a great source of protein and essential amino-acids that supports muscle performance and recovery. They are also packed with Vitamin B6, Vitamin B12, Vitamin D, other anti-oxidants such as Selenium, Zinc, Iron (helping carry healthy oxidant throughout your body), and copper (also found in red blood cells helping maintain healthy bones, blood vessel nerves, and immune functions). Contrary to popular belief, studies have shown that eggs do not increase cholesterol, and are a healthy food to include in your daily diet.
Walnuts are full of Omega3 fatty acids which work to reduce inflammation responses in order to heal and recover faster. They can also reduce the risk of heart attack, and can increase the level of good cholesterol while helping in reducing levels of bad cholesterol. Walnuts are the best snack option for runners!
Take a look at this Quick and Healthy Meal Plan
If you are bored with pasta, this super food also provides a great and healthy amount of carbs (boost your energy) and protein too. Great for pre-race, quinoa is stored as glycogen so your body can get to them to regain energy levels and perform better during your race. Quinoa is great for race day!
As we said before, options are wide, and there are plenty of foods supplying tons of benefits. But if we were to keep it short and practical, this is our top pick of foods that every runner should take. We rounded the list to the ones supplying those nutrients needed when you run in order to give you the basis to perform well, and recover better.
“Good Nutrition = Results.”
You might want to take a look at emeals. You can enjoy full access to their entire range of healthy recipes crafted and curated by registered dietitians
Thanks for reading, and if you have a comment drop us a note.
Some of the best stores for nutrition and meal planning:
- Emeals. Recipes and meal planning.
- Healthygoods. Food, ingredients, nutritional supplements and more.
- Lifeextension. Nutritional supplements.
- Sunfood. Green superfoods and more.
- Vega. Plant based nutritional supplements.
- Bistromd. Weight loss meals.