A healthy diet and nutrition are key to maintain good health and promoting performance for runners. A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors. Runners always ask what foods they should consume to enhance and maintain their performance. Here are the 9 best foods for runners;

Orange or orange juice

Oranges are loaded with vitamin C. Vitamin C is a powerful antioxidant. It can help relieve sore muscles. It also fights the free radical damage that your body experiences after strenuous aerobic exercise. If you don’t feel up to eating the fruit, get the nutrients in by whizzing up some freshly squeezed orange juice. A glass of orange juice contains 25.79 gm of carbs and plenty of calcium, vitamin C, as well as minerals. You should consume it after a run. Drinking it right before a run can cause acid reflux.

Almonds

The vitamin E in almonds acts as an antioxidant. It can ease muscle soreness and help with recovery.
Vitamin E supplementation can help counter oxidative stress and muscle damage experienced as a result of running.
Almonds can be taken in oatmeal at breakfast. It can be scattered over a salad at lunch or dinner. You should have it as a part of your everyday diet. It would be best to have almonds before a run, so try almond nut butter on toast.

Chicken

Protein is an essential part of the runner’s diet but having too much fat is a no-go as it can add on unwanted weight and slow you down. Chicken is a healthy protein source.
Moreover, the selenium in chicken also helps in protecting muscles from free radical damage that occurs when you exercise. Consume it a few hours before you run or as a post-workout meal.

Lean beef

Lean beef has the dual benefit of being a good protein source. It is readily available and also supplies zinc and iron. These minerals help keep your body’s immune system strong and aid the production of healthy red blood cells. You should have it after a run or at least 3 hours before a run.

Bananas

This fruit contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you will sweat a lot and thus lose valuable minerals. Potassium (and other minerals like sodium, magnesium, and chloride) compensate for this loss and lower your blood pressure. So bananas are important energy boosters for runners. Consume at least 6 bananas after running.

Oats

Oatmeal is the perfect breakfast. It provides you with plenty of carbs and is high in fiber. Plus, oats have a low glycaemic index. This means that they cause your blood sugar level to rise slowly. It provides you with energy over a longer period of time and keeps you feeling full longer. It would help if you consumed oats before running for breakfast.

Peanut Butter

Peanut butter is a good source of vitamin E. It is the most effective antioxidant among the vitamins.  While it is true that peanuts contain a lot of fat. It can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery, and preventing injuries. It is preferred to have it before run but can also be taken after running.

Plain Yogurt

Yogurt is the perfect combination of carbohydrates and proteins. It has a high percentage of essential amino acids. Consumed right after a run, it can speed up your recovery and thus protect your muscles. In addition, the calcium in yogurt also strengthens your bones. Consume it before the run.

Dark Chocolate

Dark chocolate may lower your blood pressure and cholesterol levels. Plus, flavanols (secondary metabolites) help to reduce inflammation. It would be best if you had dark chocolate with some banana slices after exercise.

Summary

A proper diet is crucial for the physical training of runners. If they consume healthy nutrition, it ensures that their body has enough fuel to run and recover. The intake of proper healthy food helps optimize runners’ performance and prevent fatigue during the run. Good nutritious food can help enhance athletic performance.

Disclaimer: These foods are appropriate and beneficial for all runners. However, daily requirements of these foods vary, depending upon the anthropometric details like weight, height, age, and intensity of exercise.

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