The human body is designed to move, but there are a few simple things we must remember when it comes to peak performance. What we fuel our body with, really does matter. If some runners all they are eating is junk or artificial food, then they will most likely have some pretty hard brutal runs, and some muscle, joint pain. Keeping our body nourished with real, natural healthy whole foods full of nutrients is what keeps us feeling our best on those difficult training runs and endurance races.
There are specific foods that are particularly good and efficient for runners’ health and strength, whether to reduce inflammation or simply to give us the sustained energy to finish a tough workout or endurance race. I try and have a balanced diet with a variety of these foods, these are my daily addiction. But even if we incorporate a few, we can get some good benefits.
MY RECOMMENDATION OF THE TOP FOODS FOR RUNNERS
1. GLUTEN-FREE OATMEAL: I know grains have gotten a bad rap recently with many modern Keto or Paleo diets and I realize that some people may feel better not eating them, but for runners low-carb diets is not safe, high-quality oatmeal are great options. Oatmeal is a good gluten-free option. Runners require more than the average amount of total carbohydrates in their diets (about 50%), especially in the days leading up to a marathon, Ultra or other endurance race.
2. BEETS: Beets are high in Vitamin C, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for our bones, liver, kidneys, and pancreas). There is some evidence that beets can increase our blood flow, muscle contraction, neurotransmission, and oxygen flow, which may improve our performance. And beets are super low calories type of food.
3. NUTS: Nuts are packed with protein, healthy fats (Omega’s) and fibre, especially walnuts and almonds.
4. FRESH FRUITS: Bananas, cherries, berries, apples, oranges, and most fruits are full of water and contain a natural occurring sugar called fructose. Runners need carbs and fluids, so fruit is a natural number one provider.
5. SEEDS: Pumpkin, Sunflower, Flax, Chia, Hemp, there are many seeds to choose from and many contain vital Micro-nutrients and Omegas. Seeds like Chia are high in fibre, protein, and Omega 3’s. Many seeds are high in Selenium and Vitamin E.
6. FRESH OR SMOKED SALMON: Full of healthy fats, Omegas, and protein.
7. TURMERIC ROOT POWDER: A powerful antioxidant and anti-inflammatory. Turmeric is not a food that we can’t eat instantly, but a spice to flavour up our meal.
8. TART CHERRY JUICE: Also an antioxidant and anti-inflammatory this juice can be taken post-workout to help our recovery.
9. HEALTHY FATS: Coconut, Avocado, and Olive Oil are just a few of the healthy fats to add into our diet. Loaded with Omegas, unsaturated fats that helps lower cholesterol. Healthy fats also keep us feeling “full” longer, reduces our hunger.
10. SWEET POTATOES: Orange is the new white. Sweet potatoes are considered a “Super Food” and contain high-levels of beta-carotene, a powerful antioxidant. Sweet potatoes are also a good source of Vitamin C, potassium, iron, and the two trace minerals manganese and copper. The trace minerals are important to healthy muscle function and often times runners have low levels of these.
11. LEAFY GREENS: We all know that eating our greens is good for us, but greens are especially beneficial for runners. That pretty green colour is chlorophyll. Chlorophyll has been shown to stimulate the production of haemoglobin, increase our oxygen uptake, and energize our body, something all runners could eat more. We can add a handful to our next pre- or post-run smoothie. Top leafy greens for runners are spinach, arugula, kale, broccoli, asparagus and lettuce.
Eat Some Healthy Delicious Foods Daily, Feel Much Better, More Energy, Less Muscle And Joint Pain, Less Fatigue, Easier And Much Better Long-Distance Runs, Enjoy Nice Run!