Essential Foods for Runners — for Optimal Performance

Runners’ bodies have special nutritional needs for repairing muscle to maintaining energy. To improve your performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. These foods will help you feel your best and keep you up and running.

Peanut butter

This super food is quick-and-easy snack has carbs and protein, plus it’s easy to digest. Especially if you are morning runner, you know it can be tough to hit the road on an empty stomach. Eating a snack with peanut butter can give energy.

Bananas

Banana is a crab-packed energy booster. Banana has loads of potassium, which regulates blood pressure and reduces the risk of stroke.

Berries

After a hard run there may be micro-tears in the exercised muscles. That’s why berries are a good option for runners. he vitamin C and potassium they contain help the body repair itself.

Broccoli

Broccoli is nutritional powerhouse with loads of Vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health

Almonds

Almonds are a excellent source of vitamin E, an antioxidant, which many runners fall short on. Eating a handful of almonds at least 4 times a week lowers circulating cholesterol levels.

Eggs

Egg protein is the most complete food protein, one egg can fulfill about 10 percent of your daily protein needs. Eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.

Sweet potatoes

Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function.

Whole-Grain Cereal

Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. Cereal also makes a great postrun recovery meal with its mix of carbohydrates and protein.

Oranges

Eating enough oranges can reduce muscle soreness after hard workouts. Oranges supply antioxidant vitamin C which help muscles to recover from the hard workout.

Yogurt

Yogurt are good source of protein and calcium, the live culture yogurt provides a healthy bacteria that helps digestive tract to function optimally.

Originally published at hobbykeeda.blogspot.com.