Runners have special nutritional needs as they need a diet that will help in the repair of muscles and restoration of energy. A healthy diet is certainly a good idea for anyone who wants to maintain or achieve an ideal weight, but it is especially important for runners because not maintaining an ideal weight and not eating nutritious foods can have a significantly negative impact on the runner’s performance. Because runners burn such a significant amount calories, they need to be taking in foods that will fuel both their bodies and minds, but that are also healthy and nutritious. Listed below are foods that will fill runners needs and will help aid them in their sport and everyday life.[2]
Add to your cart: Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.
Add to your cart: Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery
Add to your cart: Whole-Grain Cereal with Protein
Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein.
Add to your cart: Oranges
Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness.
Add to your cart: Mixed Salad Greens
Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mache.
Add to your cart: Sweet potatoes
This Thanksgiving Day standard should be on the plates of runners year-round. Just a single 100-caloriesweet potatosupplies over 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant
Add to your cart: Canned Black Beans
One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV forfiber(much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation
Add to you cart: Salmon
Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-qualityprotein(you get about 30 grams in a four-ounce serving), salmon is one of the best food sources ofomega-3 fats.
Add to your cart: Stir-fry Vegetables
Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused byfree-radical damage.
Add to your cart: Chicken
Runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce serving of chicken can supply about half a runner's daily protein needs.
Add to your cart: Frozen Mixed Berries
The colorful compounds that makeblueberriesblue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins--a powerful group of antioxidants that may help stave off Alzheimer's disease and somecancers
Add to your cart: Dark Chocolate
As a runner you deserve at least one indulgence--especially one you can feel so good about.Chocolate
contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots.
Add to your cart: Low-fat Yogurt
Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally.
Add to your cart: Whole-grain Pasta
Pasta has long been a runner's best friend because it contains easily digestible carbs that help you restock spent glycogen (energy) stores.
Why they're good: Bananas are full of carbohydrates. They are a good source of vitamin B6, which is vital for managing protein metabolism. (Runners need more protein during and after training.)
When they're good: Before, during, or after exercise. They're great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for a delicious recovery shake.
Calories: 105kcal per medium-sized banana
Carrots
Why they're good: Carrots are low in calories, but filling. This makes them excellent if you're watching your weight. They contain carotene and vitamin A, which promote eye health and a strong immune system.
When they're good: Eat them at night when you want something to munch but don't want extra calories. Or eat them before dinner if you're famished. This way, you won't overindulge once you sit down for your meal.
Calories: 30-40kcal per medium-sized carrot
Cereal bars
Why they're good: A low-calorie cereal bar will satisfy your sweet cravings, without the fat calories of a chocolate bar. And unlike chocolate bars, cereal bars also come with B vitamins and iron.
When they're good: Whenever you feel like satisfying your sweet tooth - without feeling guilty.
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