Is it preferable to eat a banana or a bowl of whole grains before a run? Are proteins more effective as a post-recovery meal, or are carbs more beneficial? And what is the significance of this matter?
Having knowledge of what to eat and when, in addition to understanding the compatibility of different food groups, can provide a beneficial advantage for running. Establishing a consistent workout schedule and consuming appropriate nourishment are both essential for enhancing endurance in running.
To fuel a run, your diet should supply the necessary calories. For longer runs, it is beneficial to include carbohydrates in your diet, comprising around 55 to 65 percent, in order to maintain glycogen levels in your body. However, the carbohydrate intake should not hinder your performance or induce sluggishness.
In general, it is important to select appropriate foods to consume. Furthermore, it is essential to be aware of the specific foods to consume either before or during a run, as well as the crucial recovery food to have after completing the run. In addition to maintaining a healthy and balanced diet consistently, it is necessary to increase the consumption of particular foods before and after running.
These food groups are specifically required by runners.
- Carbohydrates to fuel the run: Whole Grain pasta, cereal, bread, potatoes, and sweet potatoes
- Protein for muscle strength and recovery: Lean protein, eggs, and beans
- Antioxidants to heal faster: Berries, mixed greens, kale, and vegetables
- Minerals like potassium to replenish the salts lost: Found in fruit like bananas
- Fiber and probiotics for stronger immunity: Fresh produce, grains, and yogurt
The timing of when you eat is just as important as the types of food you consume. For example, broccoli, a nutritious food overall, should be avoided before running due to its high fiber content which takes longer to digest. Instead, it is recommended to opt for easily digested foods such as yogurt, milk, or bananas at this particular time.
1. Bananas
Bananas are an excellent choice for runners due to their nutritional composition. With carbohydrate content ranging from 18.5 to 34.7 gm, protein content from 0.9 to 1.7 gm, and minimal fat (0.27 to 0.5 gm), they provide a convenient and easily digested snack for fueling up before a run. Moreover, their portable nature allows for effortless carrying and consumption on the move. Additionally, bananas aid in replenishing glycogen stores, making them a favorable option for runners.
After your workout, these fruits aid in replenishing the salts and minerals that were depleted through sweating while you were running. Each fruit contains potassium ranging from 290 to 544 mg, phosphorus ranging from 18 to 33 mg, calcium ranging from 4 to 8 gm, and magnesium ranging from 22 to 41 mg – all of which are essential nutrients for an effective run!
2. Orange or orange juice
Oranges contain vitamin C, an antioxidant that is abundant and can aid in alleviating sore muscles and combating the damage caused by free radicals that occur in the body during intense aerobic exercise.
If you don’t feel like eating the fruit, you can still obtain the nutrients by blending freshly squeezed orange juice. This juice contains 25.79 grams of carbohydrates, and it is also rich in calcium, vitamin C, as well as essential minerals and salts like potassium and magnesium that are necessary for your body to recover after a run.
3. Almonds
To promote muscle recovery and alleviate soreness, it is recommended to consume almonds three to five times per week. Almonds contain vitamin E, which functions as an antioxidant and can aid in reducing muscle soreness. Studies have demonstrated that supplementing with vitamin E can effectively counter the oxidative stress and muscle damage caused by running.
Almond consumption is recommended as a regular part of one’s diet. If you plan to eat almonds before running, consider trying almond nut butter on toast. In other instances, you can add almonds to a casserole or stew, or blend them to make almond soup. Additionally, you can include almonds in your oatmeal during breakfast, or sprinkle them over a salad for lunch or dinner. Alternatively, you can enjoy them plain or roasted as a snack.
4. Chicken
Protein is a necessary component of a runner’s diet, but excessive fat should be avoided as it can contribute to weight gain and hinder performance. Chicken is regarded as a nutritious source of protein. A half portion of roasted chicken breast, weighing approximately 86 gm, contains 26.68 gm of protein and only 3 gm of fat.
This versatile, mild flavored meat can be consumed a few hours before or after a run. It can be added to soups, stews, casseroles, roasts, salads, or curries for lunch or dinner on days when you’ve been working out. Make sure to have it a few hours before you run or as a post-workout meal.
5. Fish
Protein is essential for runners as it provides the necessary amino acids to build and repair muscles, including those in the legs and heart. While all animal foods (meat, poultry, fish, or dairy) are beneficial, fish is particularly noteworthy due to its abundance of healthy fats.
Salmon, sardines, or mackerel, known as oily fish, are all fantastic sources of omega-3 fats. These fats, which are essential for your cells, also aid in alleviating inflammation in your body.
Eating fish is crucial for runners as it aids in recovery and muscle repair following a race or intense training session. It is recommended to consume fish, particularly fatty fish, at least twice a week. It’s worth noting that frozen or canned fish is equally nutritious as fresh fish.
6. Greek yogurt
Greek yogurt is an ideal choice for fueling your muscles with protein and providing energy with carbs. Additionally, it offers a wealth of vital vitamins and minerals. Greek yogurt is particularly advantageous for runners due to its convenient portability, effortless digestion, and suitability as a meal option during races or while traveling.
When comparing regular yogurts, Greek yogurt generally has less sugar. However, it is important to confirm this by reading the Nutrition Facts label. Alternatively, you can opt for plain Greek yogurt and add a small amount of honey or jam for sweetness, if desired.
To enhance your energy levels, incorporate some fruit to provide quick carbohydrates, or mix it with other ingredients to create a nutritious smoothie. To reduce calorie intake, opt for Greek yogurt with zero percent fat. Nonetheless, if you require additional calories following a lengthy run, indulge in full-fat or five percent fat yogurt.
7. Eggs
Eggs are regarded as nature’s ideal protein source as they contain every amino acid necessary for muscle growth and repair. Additionally, the yolks of eggs also provide beneficial fats and vitamin D. This vitamin is crucial for promoting strong and healthy bones, as well as supporting proper nerve and muscle functioning, which are essential for a runner to go the distance.
Eggs are a top choice for a fast and convenient meal due to their health benefits. Whether it’s a breakfast vegetable omelet, a frittata packed with potatoes or veggies for dinner, or simply a few hard-boiled eggs as a snack, they are consistently delicious and simple to prepare.
8. Fresh or frozen fruits and vegetables
No matter which fruits or vegetables you choose, they all offer numerous benefits to your health. They are rich in fiber, which promotes a healthy digestive system, and contain essential vitamins, minerals, and electrolytes such as potassium and magnesium, aiding in rehydration.
When exercising in the heat and perspiring heavily, it is advisable to consider that orange fruits and vegetables are generally rich in potassium. Therefore, they are a beneficial option for runners who require high potassium intake.
- Bananas
- Oranges
- Cantaloupe
- Carrots
- Tomatoes
- Sweet potatoes
Frozen fruits and vegetables, which do not contain sugar or sauces, are equally nutritious compared to fresh ones. They are convenient to store as they can last for months in the freezer, and you can easily utilize the desired quantity.
9. Oats
Whole oats are popular among runners due to their abundance of fiber and whole-grain nutrition. Whole grains serve as a nutritious source of carbohydrates that are digested gradually, ensuring ample and sustained energy for lengthy runs or training sessions.
Oats are considered as an excellent grain choice due to their ability to provide energy. Additionally, they have a high content of soluble fiber that assists in slowing down digestion, promoting a prolonged feeling of fullness. Moreover, oats aid in regulating blood sugar levels, ultimately boosting energy levels.
Oats are great because of their versatility. You can pair them with fruit, nuts, and Greek yogurt instead of cold cereal. Additionally, you can use oats to make homemade trail mix or granola for a quick recovery snack after running. Some people even enjoy savory oats with sauteed greens and an egg on top. The options for oats are limitless!
10. Beans
Despite their potential digestive effects, beans or legumes are still an essential food for runners due to their ability to provide a substantial amount of both protein and complex, long-lasting carbohydrates.
Beans are a great source of magnesium, which is necessary for nerve and muscle contraction. The fiber found in beans is beneficial for your digestive system, but it is advisable not to consume them excessively prior to a race.
The high soluble fiber content in beans contributes to healthier weight, blood sugars, and cholesterol levels among bean-eaters. Beans can be enjoyed as a tasty snack in the form of hummus or bean dip, and they are also excellent for quick meals. By adding beans to your salad or preparing bean and cheese quesadillas with whole-grain tortillas, you can easily create a fast, easy, and healthy dinner.
