As a runner I am conscious and aware of my diet, meaning, the variety of foods I am consuming. I always want to give my body the best nutrients possible because the food choices we make can either make us better runners/athletes or break us. We want to eat in a way to improve our sports performance, repair our muscles and over all health. Always striving to be the best we can. The popular saying ” You are what you eat” is so very true. Below are a few good eats for runners.
This is a whole grain, low glycemic, slow to digest carbohydrate. This is beneficial for athletes because it supplies us with sustained energy. Best choices are plain or steel-cut oats. Somedays I like my oatmeal plain but most days I like a little variety. I will add cinnamon and nutmeg with fresh strawberries or blueberries. Or either almonds or walnuts with some dried fruit.
These not only supplies us with protein and fiber but they are also high in vitamin E, which is a beneficial antioxidant. Studies have shown that eating nuts several times a week lowers cholesterol levels thus decreasing our risk for hear disease.
Vitamin C helps heal our muscles, reducing soreness, but it also helps us absorb more iron thus helping us fight fatigue and low energy.
These beans contain protein, folate, fiber, vitamin K (beneficial for bone health)and vitamin C, as well as potassium and magnesium. Studies have shown in just 1cup there is 20% of the daily requirements for iron.
Eggs supplies us with protein, which is needed to build and repair our muscles. But they also contain vitamin K as well as choline which is beneficial for our brains as well as leutin which we need to maintain eye health.
Not only are they high in beta carotene, but they also contain vitamin C, potassium and magnesium, which we lose when we sweat, as well as manganese and copper, which is needed for our muscles to function.
Salmon and other oily fish
Great sources of Omega 3 fatty acids, which delivers much needed oxygen to our muscles, therefore, increasing our aerobic capacity, improving our endurance as well as burning body fat. Omega 3’s also fights inflammation in our bodies, which is beneficial for our joints. * A note on omega 3’s, you can obtain this from walnuts and dark leafy vegetables like kale and spinach.
This is a great source of protein and calcium but it also supports our digestive tract.
This grain is a complex carbohydrate, which our body uses to fuel our hard working muscles but it is also loaded with iron, zinc, B vitamins and fiber. This is just a short list of foods that are beneficial for runners. Hope this helps some. Before I go, remember to replenish fluids lost. Hydrate, hydrate. Studies for longer sessions (1 or more hours) sports drinks are recommended. Nurture and fuel your bodies. Treat your body right and you will reap the rewards.
Have a great day everyone.