A healthy lifestyle requires regular exercise and proper nutrition. It’s about taking care of yourself, your body, and your internal state.
Running is a great way to keep in shape. During physical activity, the maximum number of muscles are involved. Many people focus on high-quality equipment and comfortable sportswear. Of course, this is very important, but nutrition also plays a huge role. In this article, you will find out which foods can benefit you most as a runner.
Best Food for Runners: Science-Based Choice
The performance, endurance, and health of runners are often the subject of research. Therefore, every product we recommend to include in your diet has scientifically proven benefits.
1. Bananas
According to Medical News Today, bananas are a source of easy-to-digest carbohydrates. Eating one before a race gives you extra fuel without any digestive discomfort, which allows us to classify this product as an energy food for running. In addition, a study by Appalachian State University’s Human Performance Lab found that athletes who eat bananas perform just as well as those who consume sports drinks before an intense workout. Thus, the banana is the best thing to eat before a run.
2. Oatmeal
The American College of Sports Medicine claims that oats contain beta-glucan, which delays the absorption of carbohydrates by 2-3 hours. This means that oats are a good food for running endurance because you feel full and retain energy for longer. Whether increasing your running distance or doing a marathon training plan, oats will help you get better results and run longer. However, it is not necessary to eat oatmeal in its pure form. For example, the NSW Institute of Sport suggests making energy balls with the addition of oatmeal.
3. Broccoli
Broccoli is a must-have item in the runner’s meal plan for two main reasons. It has a high content of vitamin C, which research shows significantly reduces pain and prevents micro-inflammation in the muscles after intense training, thus helping tissues recover faster. In addition, this green vegetable is rich in vitamin K, which strengthens our bones.
4. Potatoes
Potatoes contain a low glycemic index. Research shows that they provide a steady stream of energy for longer. Simply put, potatoes increase your stamina. Potatoes are also one of the best foods for runners’ recovery as their high vitamin A content promotes new cell growth and helps repair post-run muscle micro-tears.
5. Salmon & Another Fish
The value of fish in the runner’s diet is hard to overestimate. According to the USDA, salmon contains 22 proteins that supply the amino acids your body needs to build and repair muscles like those in your legs and heart. Given the importance of these muscles in improving running performance, we can conclude that salmon is one of the foods that make you faster and improve endurance.
Oily fish, like salmon, sardines, or mackerel, are all excellent sources of omega-3 fats. A study published in the European Journal of Sport Science found that athletes whose running nutrition plan included more omega-3 fats had a low incidence of running-related injuries. This is a type of essential fat that your cells need. Also, these fats help to reduce inflammation throughout your body. That’s important for runners because it helps with recovery and muscle repair after a race or intense training.
6. Eggs
Many researchers have wondered, “Are eggs good for you as a runner?” and came to important conclusions. Eggs contain leucine (an important amino acid) that effectively stimulates muscle protein synthesis. In other words, it promotes the repair of muscle fibers that you may have damaged during training and muscle growth. Hence, eggs are an important part of post-running nutrition. Eggs are also rich in vitamin D, with just two eggs providing 82 percent of your daily value. Vitamin D, in turn, promotes the absorption of calcium and phosphorus, which means it plays a role in making your bones strong and healthy.
7. Peanut Butter
Peanut butter contains the preferred unsaturated fat, which lowers blood cholesterol and benefits your heart. As an excellent source of protein, this product also promotes faster muscle growth and recovery. For comparison, 1 tablespoon of peanut butter contains the same amount of protein as 1 ounce of meat. Therefore, it is often an important part of the best diet for runners who are vegan or simply trying to include more plant-based foods in their nutrition.
8. Beans
An eating tip for runners who want to lose weight is to consume beans. Beans contain dietary fiber that positively affects the digestive system and helps keep you feeling full for longer, preventing you from overeating. Beans can also compete with nutritional supplements as a strong source of magnesium. 1 cup of beans contains 1/3 of its daily value. By including beans in your running diet, you take care of the structure and strength of your bones.
9. Avocado
The monounsaturated fat found in avocados gives your body a boost of energy. A study in the American Journal of Clinical Nutrition found that athletes who consumed monounsaturated fat for three weeks had 13.5% more energy. Another study showed that an avocado diet reduced cholesterol levels and the risk of cardiovascular disease, respectively. These evidence-based benefits call for avocados to be included in nutrition for runners.
10. Whole-Grain Pasta
Pasta is a good meal for runners during season. It is a great replenisher of glycogen (a process known as carbohydrate overload) which, in turn, provides you with energy and increases your endurance and performance. However, when leaning on pasta as a popular marathon food, be aware of the amount of water consumed. Glycogen is stored in water. Therefore, at least 2 liters of water per day will make this carbohydrate overload effective.
Nutrition can improve your running results, but only if you choose the right foods. Keep our list of runner foods in mind, and let them guide you to your cherished finish line.
