Five Essential Foods For Runners

September 4, 2015 by Fabiola Johnson

Runners, in general, are known to eat pretty much anything and everything they want and, for the most part, don’t subscribe to a particular kind of diet philosophy. They like to keep their eating habits simple, healthy-ish and practical. When you are short on time, easy helps you to stick with it.  

Still, if you are asking what you should include to your diet to “supercharge” your runs, here are five suggestions. 

blueberries in basket 5 essential foods for runners

  1. Blueberries. They are loaded with antioxidants: vitamins, minerals, and fiber. I’m super practical about how I eat blueberries, so I just add them to a classic banana and spinach smoothie or to plain Greek yogurt for a quick snack. If you want to eat something more decadent, try this Guiltless Blueberry Crisp.

  1. Avocados. Not only they provide more potassium than a banana (~487mg for half of a fruit, although bananas are way cheaper), but also give you healthy monounsaturated fats that are necessary for absorbing fat-soluble vitamins. Although most athletes love complex carbohydrates, particularly before a long run, fats help you remain satiated for longer controlling hormone cycles. Eating healthy fats is helpful if you have taken up running to help you control your weight

  1. Sweet Potatoes. Not all carbohydrate-rich foods are created equal. With only 105 calories in average a piece, sweet potatoes provide fiber, vitamin A, C and even calcium. The easiest way to eat them would be baking them in the microwave and sprinkling some cinnamon and butter, but if you want more recipes, here are 25 ways to prepare sweet potatoes

  1. Chocolate Milk. Unless you are lactose intolerant, there is no reason to avoid drinking milk. A glass of chocolate milk delivers carbohydrates and proteins necessary to aid in muscle recovery after a particularly strenuous workout (according to Physiologist Joel Stager, director of the Human Performance Laboratory at Indiana University in the International Journal of Sport Nutrition and Exercise Metabolism). 

  1. Quinoa. Although other whole-grain foods like oatmeal are at the top of most athletes’ breakfasts in the morning, quinoa made it to this list because it’s a delicious and more nutritious alternative to rice.  Notice that while it has more calories, it provides carbohydrates, protein, fiber, iron, vitamin B-6, vitamin C and up to 46% of the daily requirements of magnesium, a key mineral responsible of complex biochemical reactions in the body. 

    This new staple on athletes diet has been villainized because of questions of sustainability and sourcing, however, the story of quinoa is more complicated and you should not give up on it just yet.


If you want to read more about nutrition for runners visit this website 

Topics: Lion Chase 5K Run