Foods That Runners Should Include In Their Meals
If you love running, as a pastime or as a participant in running events, then you should realize that you need proper diet to improve your speed, endurance, and overall performance. Here are some of the best foods that you should take as a runner who joins competitions.
Your needed energy boost can be attained by eating bananas. If you are a long distance runner who frequently join competitions, then bananas can help you with your endurance. They are full of carbohydrates and a bit of protein and ideal to eat before a race. While running your lose potassium in your sweat and because of the high potassium in bananas, it can easily replenish what you have lost.
Running is a high impact activity and in order to fight inflammation you need to eat fish. In particular, salmon is rich with healthy omega 3 fats and high amounts of protein which is perfect for training. Just make sure that your fish are wild-caught or sustainably farmed to avoid those that contain high levels of mercury and other toxins.
You will need a store of carbohydrates which you can get in pasta. CArbs give you the energy level that you need. If you will take pasta, then take whole grain pasta which has more carbohydrates and vitamins needed by your body.
Another food ideal for runners is broccoli. It contains high amounts of vitamin C, folic acid, calcium, and vitamin K. Broccoli helps prevent soreness of the muscles. if you want to attain peak running performance, be sure to eat broccoli. A combination of pasta, salmon and broccoli is a good combination.
Your body need calcium and protein which you can find in yogurt. If you will take yogurt, choose Greek yogurt since they contain live cultures. With these healthy bacteria, your digestive tract will function properly. They also help ease joint pains with their anti-inflammatory properties.
Nuts provide essential vitamins that are not found in other foods. The contain large levels of vitamin E, an antioxidant. The best nut to take is ‘almonds which you can take several times a week in handfuls so that your level of vitamin is elevated. Your salads and pasta would taste great with almonds.
Fruits can help avoid muscle soreness while running. Oranges are the best fruits for runners. This is because they are rich in vitamin C which is an antioxidant good for your health. It can also help alleviate muscle soreness and helps your legs feel limber.
Leafy greens are healthy foods and provide you with antioxidants and different kinds of vitamins. If you have strenuous workouts, leafy greens can help prevent and heal muscle damage.
Good quality carbohydrates can be found in whole grain breads.
Protein is important for runners for repairing muscle damage experienced during high intensity workouts. Chicken and beef are the best sources of protein.