To have a successful race, it is essential to think beyond training. In addition to your workout regimen, it is crucial to consider your dietary choices as they have a significant impact on improving speed and performance. Consuming appropriate foods at the appropriate times can greatly enhance your running performance, while also reducing the likelihood of injury and illness.
1. Broccoli
Not only does broccoli have fiber, but it also contains protein. Additionally, it is considered a superfood due to its content of sulforaphane, which has been proven to hinder the proliferation of cancer cells. Moreover, broccoli is also rich in calcium, which is essential for maintaining strong bones.
2. Avocado
Avocados, similar to other vegetables and fruits, have protein. Despite not being a large quantity, when coupled with the extremely nutritious monounsaturated fatty acids and delicious taste, it is a favorable factor.
In addition to vitamin E, potassium, vitamin K, B vitamins, fiber, and folic acid, avocados also possess various other crucial nutrients. Moreover, when avocados are consumed along with other foods, they effectively enhance the absorption of nutrients, enabling the body to assimilate a greater amount of fat-soluble vitamins. Not fond of having avocados on toast?
3. Spinach
Spinach, like numerous dark green vegetables, contains both protein and various other beneficial nutrients, including iron, which is particularly important for runners who may experience lower iron levels. To enhance the absorption of iron, it is advisable to consume spinach along with a vitamin C-rich food source.
To prevent the sweating out of important nutrients, make sure not to overcook the spinach. Additionally, spinach contains a decent amount of vitamin B6. If you want to try a spinach and walnut pesto but want a vegan or vegetarian option, simply substitute Parmesan with a veggie- or vegan-friendly alternative.
4. Potatoes
Potatoes are not solely composed of carbohydrates; they also serve as a discreet source of protein. Do not be dissuaded by individuals advocating against carbs – a medium-sized jacket potato provides a significant amount of protein, approximately 20% of the daily amount of heart-healthy potassium recommended, and is also satiating.
5. Pumpkin seeds
Pumpkin seeds are not only a convenient source of satiating protein, but they are also nutrient powerhouses. They contain approximately half of the recommended daily intake of magnesium and also provide immune-boosting zinc, plant-based omega-3s, and tryptophan, which may aid in achieving a peaceful sleep.
6. Cashews
Cashews not only provide a good amount of protein, but they also offer 20 percent of the recommended intake of magnesium and 12 percent of the recommended intake of vitamin K – both important nutrients for bone health.
Cashews contain antioxidants, which can aid in reducing inflammation, thereby making them a beneficial option after a run. If you’re not fond of eating them whole, you can indulge in cashew-nut butter instead. It tastes great on toast or can be mixed into porridge for added deliciousness.
7. Steel-cut oats
Why should you choose steel-cut oats? Because they have a lower glycemic index compared to rolled oats. This implies that they do not cause a rapid increase in blood sugar levels, resulting in greater satisfaction and fewer post-meal cravings. If you own a slow cooker, why not prep them the night before to have a conveniently prepared breakfast awaiting you in the morning?
8. Chia seeds
Chia seeds, which are small in size, provide a considerable amount of protein and are an excellent source of alpha-linolenic acid (ALA), a plant-derived omega-3 fatty acid. Furthermore, the presence of omega-3s in chia seeds aids in activating the satiety hormone leptin, thereby instructing the body to utilize these fats for energy rather than storing them.
9. Almonds
In addition to providing a significant amount of protein, almonds are also rich in vitamin E, which is beneficial for the health of your skin and hair. Moreover, they supply an impressive 61 percent of your daily recommended intake of magnesium, which holds great significance for runners.
Magnesium is necessary for the production of energy, recovery of muscles, and development of bones. It additionally safeguards against oxidative damage, enhances resistance to mental stress, and serves as a muscle relaxant. Additionally, it may have benefits for heart health.
10. Chickpeas
Chickpeas have a high content of protein and fiber and are low in fat. Additionally, they comprise iron, magnesium, potassium, zinc, copper, manganese, selenium, vitamin B6, and even vitamin C. Furthermore, their position on the glycemic index is low, meaning they are a carbohydrate that will not cause significant fluctuations in blood sugar levels.
For vegetarians who might be interested, this delightful frittata is worth a try, whereas vegans can consider stocking up on hummus – and proudly referring to a 2016 study that revealed hummus enthusiasts tend to consume more fiber and nutrients such as folate, magnesium, potassium, iron, as well as vitamins A, E, and C.
11. Bananas
If you’re in need of a high-carb energy booster before your afternoon run, opting for a banana would be a great choice. Additionally, this fruit provides a beneficial quantity of potassium, approximately 400 mg.
When engaging in long-distance runs or exercising in hot temperatures, where excessive sweating may occur, it is crucial to consider the need for valuable minerals to be replenished. Potassium, along with other minerals such as sodium, magnesium, and chloride, serves to compensate for this loss, while simultaneously reducing your blood pressure.
12. Oats
Oatmeal is an ideal breakfast choice if you plan to go for a run later on because it offers a substantial amount of carbohydrates (around 25 g per serving) and boasts a high fiber content.
Additionally, the low glycemic index of oats results in a gradual increase in blood sugar levels, providing sustained energy and prolonged satiety. In addition, it is worth noting that a recommended dietary guideline suggests that approximately 50% of an adult’s total energy should come from carbohydrates.
13. Peanut butter
We are referring to peanut butter that is completely free from any additional ingredients such as sugar, salt, or oil.
Peanuts are a beneficial source of vitamin E, and among all vitamins, it is likely the most powerful antioxidant. Although peanuts have a high fat content, primarily composed of monounsaturated and polyunsaturated fatty acids, they can aid in reducing cholesterol levels in the bloodstream.
Additionally, peanut butter is crucial for enhancing your immune system, accelerating your recovery after a run, and averting injuries. Moreover, peanut butter boasts a substantial amount of protein, thereby aiding in muscle growth, rendering it a vital component of a runner’s dietary intake. Experiment by spreading peanut butter on whole grain toast accompanied by slices of banana – the experience is delightful!
14. Plain yogurt
Yogurt comprises the ideal blend of carbohydrates and proteins, making it a perfect combination of macronutrients.
With a value of nearly 85%, it contains a high percentage of essential amino acids that cannot be synthesized by the body and therefore need to be obtained from food. When consumed immediately after a run, it can accelerate recovery and safeguard your muscles.
The bones are strengthened by the calcium found in yogurt. Another advantage of yogurt is the presence of live lactic acid bacteria (probiotics), which stimulate the gut flora and enhance the immune system. This is beneficial for everyone, not exclusively runners.
15. Dark chocolate
Even if you are a dedicated runner, it is okay to occasionally indulge yourself. Consuming dark chocolate that has a minimum cacao content of 70% can potentially decrease both your blood pressure and cholesterol levels. Moreover, the flavanols present in dark chocolate aid in diminishing inflammation.
16. Whole-grain pasta
There is a reason why people frequently organize pasta parties the night before a marathon. These gatherings not only assist in preparing you mentally for the race the next day, but the carbohydrate-rich meal also replenishes your glycogen stores. Having adequate glycogen reserves supplies you with the necessary energy throughout the marathon.
Make sure to choose the whole-grain variety when buying pasta and bread. This is because they keep you full for a longer time and also contain additional B vitamins, just like bananas.
These are crucial for muscle building and can enhance your endurance and performance. For instance, savor your pasta with a lighter tuna and tomato sauce instead of the heavier carbonara version, as it is not as filling but still contains a substantial amount of calories.
17. Coffee
According to studies, the inclusion of a cup of coffee can enhance the effectiveness of your high-intensity interval training. The presence of caffeine assists in increasing your running speed and reducing the time taken to complete the training distance.
It is crucial to consume black coffee, without milk and sugar. Despite common belief, coffee does not cause dehydration. Instead, it stimulates urine production, leading to more frequent trips to the restroom. This may not be ideal during a marathon.
18. Flax seeds
Flax seeds, which possess high omega-3 fatty acid content, can be incorporated into your breakfast cereal, salad, or smoothie to reap their superfood benefits. This is particularly advantageous for athletes who engage in intensive training as omega-3s have the ability to reduce inflammation and oxidative stress.
19. Legumes
Including high-fiber foods in your daily meal plan is essential for maintaining a healthy gut, not only for runners but for everyone. This practice helps to keep your digestion regular, promote a healthy metabolism, and enhance the strength of your immune system.
- Fruit and vegetables
- Legumes
- Whole grains and whole-grain products
- Seeds
