You may have come across the expression “An army marches on its stomach.” It certainly rings true because without the right nutrients, proteins and carbs, you can’t generate the required energy for optimal performance. Choosing the correct food is even more important for runners, who generally burn energy at a higher rate. Below are five key power foods that can be commonly found at any local supermarket and will help you with your training regimen.
Ideally you should eat food at least two hours before you run, making sure you stick to high GI carbs (i.e. carbs that are quick to digest such as pasta, rice, potatoes). When you finish, stick to protein to help refuel your body and prevent catabolism.
Don’t forget that your fluid intake is also vitally important as you are bound to sweat a lot more when you pounding the sidewalk. Aim for a minimum of two liters of water per day (and more on training days) and consider a men’s post-workout formula 15 minutes after a run, which is when your body is more receptive to restocking on its losses.
Fruits and Vegetables
Natural fruits and vegetables should play a major role in everyone’s diet, but due to the energy demands of runners, they are vital. Bananas are perfect for rapid refueling, making them a runner’s best friend. Go for a riper banana for quick release of energy. Berries are little champions that offer a high fiber content to help with any micro-tears in the muscles; they also contain high levels of vitamin C and potassium.
You don’t need multivitamins when you’ve got broccoli: It contains potassium, vitamin C, fiber, phytochemicals and potassium — all key ingredients for peak performance. Finally, sweet potatoes are tasty and packed full of energy. They contain beta-carotene (an antioxidant), iron, vitamin C and two minerals — manganese and copper — that are both useful for healthy muscle function.
Lean Meat and Fish
If you’re a meat fan, then focus on the healthy, skinless cuts of meat. If you’re not a meat fan, you should consider fish. Both lean meat and fish provide high quantities of protein that contain the full complement of amino acids needed for the body to function and repair itself. Beef is high in iron, which is very important for runners as a lack of it can lead to fatigue. Salmon is a great fish; it’s not only super tasty but also great for the heart as it contains healthy omega-3 fats, which are known to counteract inflammation.
Pasta
Pasta is one of the leading slow-release energy foods, perfect for marathon runners. It’s also one of the most versatile and easily digestible foods; when combined with low-fat protein (such as tuna) and vegetables, it becomes a powerful nutritional combination.
Low-Fat Yogurt
In general, runners don’t get enough calcium in their diet. Munching down a bowl of tasty low-fat yogurt topped with fruit and granola should help as just one cup of yogurt contains a third of your recommended daily intake of calcium. Along with calcium, yogurt also contains protein for workouts as well as live cultures that help your digestive tract to function optimally.
Eggs
Eggs are not just one of the most versatile foods but are also incredibly nutritional. In fact just one egg fulfills about 10% of your daily protein needs. Aside from containing protein, an egg can provide you with around 30% of your daily vitamin K intake for healthy bones, choline for memory aid (so you won’t get lost on the run) and leutin for healthy eyes (meaning midnight runs should no longer be an issue).
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