Runners and athletes understand the importance of healthy food as it acts as a fuel in boosting their energy levels. For energy and sustenance, they need to include calorie-rich protein and carbohydrate foods. To fuel their muscles and quench their thirst, they need healthy drinks and foods rich in nutrients. For their best performance, they need to make sure the food they eat is absolutely nutritious.
Here Is The List Of The Top 12 Foods For Runners That Should Be Included In Their Diet
Whole grains:
Runners need ample amount of carbs for their peak performance, but they need to include quality carbs in their diet. Bread, spaghetti, pasta etc. are the obvious choices when it comes to carbohydrates. However, you need to go for the whole grain varieties or less processed versions such as whole wheat bread. Healthy versions contain good doses of fiber and almost all the nutrients found in the grains. Better go for whole grain varieties rather than white bread as the latter ones are satiety foods.
Almonds:
Runners need to eat a handful of almonds four-five times a week. Almonds are a great source of vitamin E, a potent antioxidant that many runners won’t be able to get as there are few sources of it. Almonds help boost your immune levels and protect from cancer and heart disorders.
Sweet Potatoes:
Be it normal or sweet varieties of potatoes, they are incredible sources of carbohydrates essential for runners. Sweet potatoes also contain healthy amounts of fiber and potassium along with a bunch of antioxidants. They also contain trace minerals such as copper and manganese essential for healthy muscle functioning. Sweet potatoes are versatile foods and can be baked, microwaved, or boiled.
Oranges:
Oranges contain plenty antioxidants and vitamin C that help in reducing pain caused due to muscle soreness. Oranges contain a compound known as hesperidin which is available in the thin orange layer of the fruit’s zest. This compound helps in reducing cholesterol as well as blood pressure levels. It can be added to your fruit or vegetable salads.
Salmon:
Salmon is one of the excellent varieties in fish. It contains a high dose of protein as well as omega 3s. The presence of omega 3s in salmon helped in balancing the body’s response towards inflammation. Few studies even proved that people having exercise-induced asthma showed an improvement in their results after three weeks due to the consumption of the fish oil. Go for healthy varieties of salmon.
Yogurt:
Yogurt is an excellent source of probiotics. It is considered as a great source of protein and calcium. Being a great source of healthy bacteria, yogurt helps in keeping your gut healthy. However, choose low-fat yogurt varieties instead of flavored ones. You can add yogurt to your veggie or fruit salad and enjoy your quick protein snack.
Leafy greens:
Leafy greens such as kale, spinach contain a healthy dose of B vitamins good for runners, folate, vitamin K, antioxidants, and fewer calories. A cup of green leafy salads contains a higher dose of calcium, vitamin A, C, fiber, and iron good for boosting your energy levels.
Berries:
Berries are a great source of vitamin C and antioxidants good for the health. They help in reducing muscle soreness and boost your athletic performance. Berries contain healthy doses of fiber and hence, it is an excellent food choice for runners. Also, potassium and vitamin C in berries help the body to repair itself.
Egg:
One egg every day can meet 10% of your daily protein requirement. Egg contains a healthy dose of essential amino acids and protein that are vital for boosting your muscle strength and improving muscle recovery. It contains choline essential for healthy eyes and vitamin K for bone health. You can include boiled, poached, fried, or scrambled egg to your diet to reap the best out of it.
Quinoa:
Quinoa is a tasty substitute to pasta and an amazing source of carbs and protein that are essential for runners. It is a delectable side dish that goes along with your salad, fish etc.
Banana:
Banana is an excellent nutrient-dense food that is placed among the top list of the healthy foods for athletes. They contain B6, potassium, fiber, and vitamin C that are helpful in balancing your electrolytes and improving your athletic performance. Include banana in your protein shakes or fruit salads as the healthy fiber in it keeps you full for a longer time. This carb-rich energy boosting food helps reduce the risks of heart strokes and regulates blood pressure.
Beans:
Cooked beans such as pinto, lentils, split pea etc. are an excellent vegan protein sources that are low in fat and high in iron. They can be added to your diet in the form of soups, stews etc.
