The Top 7 Foods in a Runner’s Diet

As runners, it is important to have several nutritional components in your diet. These seven foods will help you to maintain your energy, provide you with important nutrients, fuel your muscles and even accelerate its repairing.

1. Small Bagel and Peanut Butter


If you are a morning runner, it is best if you don’t go on an empty stomach. Therefore, having a small snack of 100-300 calories that is easy to digest will give you the energy and power for your daily run. This is a quick snack that has proteins and carbs.

2. Bananas


If you are an afternoon runner, why not have a carb-packed energy booster before your run?  The banana is fruit rich in potassium which helps regulate the blood pressure and reduces the risk of a stroke.

3. Berries


Who does not feel soreness after a hard run? We know that our legs take all the impact from the training and the high-impact activities such as running. This feeling is caused by the micro-tears in the exercised muscles. Thus, the berries are a great alternative for runners. Not only does it provide high fiber content to the body, but it is high in vitamin C and potassium. This will help accelerate the process the body needs to repair itself.

4. Broccoli


This vegetable contains many key elements that will increase your performance and health. It has vitamin C, potassium, fiber, and phytochemicals, all essential in a runner’s body.

5. Low-fat Yogurt


Running helps increase your bone density. However, calcium takes an important part of that improvement. Many runners do not get enough of calcium in their bodies as needed. That is why one cup of yogurt can help you get one third of that recommended daily intake of calcium. Plus, the extra protein will help building muscles and recovering from those intense workouts.

6. Lean Beef


The beef a great source of proteins and also rich in iron, an element every runner desires. If there is not enough iron in the runner’s body, it can lead to fatigue and exhaustion.  A vegetarian, you can get the iron from beans, peas, green leafy vegetables and iron-fortified cereals.

7. Salmon


Lastly, a good way to a rich source of protein and loads of heart-healthy omega-3 fats is the salmon.  It is essential to counteract the body from inflammation and keep away disease.


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