Whatever you do in this life, you can’t do well if you don’t eat well. When it comes to running, you don’t have to just eat well, you have to eat special types of food that will help you keep fit and achieve the possible best from running.
Runners (especially athletes) are unlike the rest of us who are not so actively involved in sports. They spend a lot of energy on the tracks more often than not, subjecting themselves to complications like muscle stress, strain, tears, and other forms of injuries. All these complications can be avoided by sticking to a suitable diet. A diet that strengthens the muscles and improves the runner’s perseverance.
If you are a runner, and you want to know what foods can strengthen your body and perseverance, then keep reading as we bring to you 10 foods that are suitable for runners.
Banana is one of the best fruits ever. They are not just delicious, but also very nutritious. They are known to boost brain power and also is a powerhouse source of sustainable energy. It is very rich in potassium which runners lose when they sweat (if there is one thing you should know about runners, it is that they sweat a lot). Potassium also helps to regulate muscle contraction that may occur as a result of stress on the muscle, and they also reduce muscle cramps.
Bananas are considered very great for runner of long distances as well. This is because they can boost your energy for a long time and are unlikely to cause gastrointestinal issues.
2. Peanut Butter
If you’re running as a professional, to lose weight, or just to keep fit, you’re going to benefit a great deal by eating peanut butter. It is tasty, satisfying, and nutritious. It also contains a range of vitamins, including vitamin E which is most likely the most effective antioxidants among vitamins.
Peanut butter also contains healthy fats which can help to lower cholesterol levels in your blood and strengthen your immune system. Its protein content is also very important to your body after subjecting it to a vigorous run. It helps to strengthen and grow your muscles faster than usual, thereby developing more resilience and perseverance.
3. Plain Yogurt
Yogurt has a high percentage of essential amino acids according to studies. The acids are very effective in protecting the muscles against tear, wear, and other muscle complications that may arise in the process of running. You’re going to need to depend on amino acid rich foods like plain yogurt since they can only be obtained through food (it cannot be synthesized by the body).
In addition to amino acids, plain yogurt also contain protein, carbohydrate, calcium, and a bit of fat all of which are important for a runner, specifically to avoid stress fracture.
4. Whole Grain Pasta
Do you know why people hold pasta parties the night before a marathon? It is to help put them in the right shape of mind and to fill up their glycogen stored for sustainable energy. This will help them perform better in the marathon. Whole grain pasta is a high carb meal that is capable of providing you with enough energy to hit the track and stay in it for longer.
Aside from providing you with the necessary energy you need to run, whole grain pasta also have a long filling effect on you when you eat it. So you’re not going to get so hungry while running (a marathon), and you’ll have more endurance to see through the race till the end.
Potatoes are very high in potassium, which is very great for runners. Do not wait for Thanksgiving to eat potatoes or you may not achieve your goals as a runner. Potatoes are high in carbs, which means they are high in calories which can supply you with enough energy and perseverance to stay running.
In addition to carbs, potatoes, especially sweet potatoes, are a very good source of vitamin C, potassium, iron, manganese, and copper. They contain these nutrients in just the right proportions to help you meet most of your nutrient need per day.
This should come as no surprise because many adults take coffee for vitality on a daily basis. The same way coffee helps you to keep up with your game at work, it can also help you to keep up with running. Studies show that taking a coffee can help boost your high-intensity interval training. It gives you the agility you need to run faster and longer.
For it to have a better effect, you need to take your coffee black; with no sugar or milk. You’re going to need to take a lot of water because coffee increases your urine output. You may not want to take this if you’re running a marathon though.
7. Dark Chocolate
This is an indulgence; it shouldn’t be on this list! That is true, but as a runner, you may stand to gain more benefits from chocolates than side effects. The truth is that all runners who want to see results of any kind should be on a strict diet, but you deserve a little treat every now and them. But even more important than that is the fact that dark chocolates contain potent antioxidants called flavanols, which are very good in boosting the health of your heart.
According to research, flavanols may even help reduce inflammation and prevent irregular circulation of blood in the body. You need to know though that just any chocolate will not do. It has to be dark chocolate. The darker the better.
Sometimes, people quit just a little into their fitness training because their body cannot take it. They are probably all about the workout and they forget to adjust their diets to accommodate their new lifestyle. For instance, a lack of vitamin C in the diet of a runner is a disaster waiting to happen. If you run, you’re going to stress your muscle, and they’ll become sore. Taking vitamin C rich foods like broccoli will help you reduce the risk of sore muscles after an intense workout.
Brocolli is also a good source of calcium, vitamin K, and folic acids which help to strengthen your bones and reduce the risk of fracture or dislocation.
If you’re looking for a meal that will provide you with sustainable energy over a period of rigorous running, you may want to count on oats. It has a lot of health benefits, including a low glycemic index which causes your blood sugar to rise slower than usual and provide you with energy over a long period of time.
You put your muscles through a lot of stress as a runner and you need to get them to recover as quickly as possible if you want to run more often. One of the ways you can do that is by eating eggs. One medium size egg contains about 10% of your daily protein needs, as well as many other essential nutrients that can help your muscles recover faster.
Aside from human breast milk, eggs are the most complete source of protein and nutrients in general. It contains all the crucial amino acids your hard-working muscles need to get back to work almost immediately.
There you have it; foods that will help you achieve the best possible from running. A good race depends on more than just your training. Eating right will help you to improve your speed, performance, and results.