Food for Runners
Nutrition has a direct impact on performance, which is why it is important to get it right. Without the correct nutrients, your body will struggle to keep up with your minds athletic demands and this will result in a dip in your performance.
As a runner, we know that you always want to be on top of your running game so here are our top five foods for runners.
Good for: Healthy muscle function.
Rich in manganese and copper, sweet potato provides runners with the minerals needed to maintain healthy muscle function. An average sweet potato contains around 100 calories and they are also an excellent source of complex carbs.
How to add it to your diet:
There are so many ways to cook sweet potato. From baked to boiled, to sweet potato fries. You can even add it to your desserts! You will never get bored of this muscle fuel.
Good For: Potassium and magnesium.
When you are running, electrolytes magnesium and potassium are lost through sweating and falling to replace these electrolytes will have a negative impact on your training. Bananas are rich in both magnesium and potassium, making them great pre and post run snack. The Potassium will help to prevent your muscles from cramping, and magnesium helps to keep your bones healthy.
How to add it to your diet:
If you are bored of eating bananas the old fashioned way, try making a banana protein smoothie and consume if after you run.
Good for: Providing Long Lasting Energy.
When it’s cold and dark outside, there is nothing like a good old bowl of oats to power you through your runs. Runners need carbohydrates to maximise their performance and oats are a low glycemic index food, which will help to improve your overall running performance.
How to add it to your diet
Add oats to your smoothies or simply just cook them on a stove.
Good for: Healthy Fats
Almonds provide runners with healthy high-performance fats. They contain a large dose of Vitamin E which can boost the body's immune system, strengthen your bones and reduce muscle damage.
How to get them in your diet:
Top your yoghurts and cereals with Almonds or add a tablespoon of almond butter to your smoothies and protein shakes.
Good for: Healthy Joints
Pounding the pavement mile after a mile causes a lot of wear and tear to your joints, and one of the ways to protect your joints is through having a diet that is rich in Omega-3. Omega- 3 fatty acids help to reduce the speed that muscle proteins are broken down during exercise, and this help your body to recover quicker.
How to get it in your diet:
Start your day with smoked salmon and eggs to give your body an energy boost. Eating salmon before a run will help you to feel fuller for longer, which will come in handy during long runs.