Runners need to fuel their body with the best foods for both good health and to perform at the top of their game. From repairing muscle to maintaining energy, runners’ bodies need extra attention! Here are the top foods to pick up during your next grocery run.
Almonds. Nuts, especially almonds, are an excellent source of vitamin E, which many people fall short on. According to Runner’s World, eating nuts several times a week can lower circulating cholesterol levels, particularly LDL cholesterol which decreases the risk of heart disease. Plus, they fill you up! Aim for a small handful of almonds 3 times a week.
Eggs. One egg has 8 grams of protein – about 10 percent of your daily protein needs. Egg protein is also the most complete food protein, which means it contains all the crucial amino acids your muscles need to promote recovery! Now what runner doesn’t need that? You’ll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones.
Sweet Potatoes. Sweet potatoes are a low calorie, energy-rich staple for every runner. They supply over 250 percent of the daily value for vitamin A, and are a good source of vitamin C, potassium, iron, and manganese and copper – two trace minerals which can have an impact on performance!
Whole-Grain Cereal with Protein. Runner’s World recommends Kashi GoLean cereal, which is made from seven whole grains, and contains 10 grams of fiber and 13 grams of protein per serving! This makes it the perfect postrun recovery meal with its mix of carbohydrates and protein.
Oranges. A 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. And guess what? Oranges have over 100 percent of the DV for vitamin C! The fruit’s antioxidants may also help lower cholesterol and high blood pressure.
Canned Black Beans. Full of fiber and protein, beans are a great recovery meal, but they also contain 60 percent of the DV for folate – a B vitamin that plays a key role in heart health and circulation. Black beans are a must-have for enhancing performance!
Other top foods include salmon, whole grain bread, chicken, berries and vegetables. For more on these foods, visit runnersworld.com
