If youâ€™re a runner, youâ€™re probably careful about what you eat because you understand how nutrition and diet impact your performance. You may even have a healthy food list you use during training to prepare your body.
In fact, many companies have capitalized on the growing number of runners by introducing all sorts of supplements, energy bars, rehydration beverages and gels.Â But all this scientifically engineered food may not be your best choice, as natural foods tend to be best at delivering nutrients and satiety, plus they usually taste better. According to Liz Applegate, Ph.D., a dietitian for Runnerâ€™s World, a healthy food list for runners includes:
- Almonds â€“ for vitamin E
- Eggs â€“ good source of protein and vitamin K
- Sweet Potatoes â€“ more than 250% of DV for vitamin A
- Whole Grain Cereal â€“ filled with fiber
- Oranges â€“ more than 100% of DV for vitamin C
- Black Beans â€“ protein and fiber powerhouse
- Mixed Salad Greens â€“ phytonutrients work as antioxidants
- Salmon â€“ loaded with omega-3 fats
- Whole Grain Bread â€“ portable and versatile
- Frozen Veggies â€“ combination of antioxidants may lessen muscle soreness
- Whole Grain Pasta â€“ what runner doesnâ€™t eat pasta?
- Chicken â€“ a versatile staple for runners
- Frozen Berries â€“ smoothies in a snap
- Low-Fat Yogurt â€“ calcium and healthy bacteria
- Dark Chocolate â€“ after all those miles, you deserve a reward â€“ and flavonols are potent antioxidants
Whether youâ€™re a runner or exercise enthusiast, fruits and vegetables, lean meats and fish, low-fat dairy products, whole grains and plenty of water always are good choices to keep you healthy and fit, and delivering the energy you need to be your best.