Top 6 Essential Foods For Runners
Are you a runner and quite passionate about it? Remember you need to eat foods that complement your running lifestyle. So here is presenting you with a list of foods that are the best for you.
1) Wild salmon
Wild salmon is a great source of omega 3 fatty acids. Our diets usually lack this fatty acid. It is known to boost the health of the heart and improve the functioning of the nervous system. The benefits are beyond just general health, they affect exercise performance. Supplementation with fish oil increases cardiac performance during low to moderate intensity exercise.
Cherries are most fruits that are packed with antioxidants. The antioxidants that they contain in large amounts are called anthocyanins. Antioxidants are known to provide a string of health benefits right from maintaining the health of blood vessels to preventing cancer. They are good for athletes. In a study it was found that cherry juice when consumed by competitive rowers immensely reduced the amount of strength loss and sore muscles they experienced after a session of rowing.
Bananas are the best pre-race foods for runners. They are almost all carbohydrate. One large banana has more than 30 g of carbs, 1 g of protein and almost nil fat. Bananas are also high in potassium and contain about 400 mg which is lost while seating during your run. The light taste and softness makes them easy to eat even with pre-race nerves! The best part is that you can carry it along anywhere.
Soy is a superfood. Though stuck in controversies it is till consumed by most people. You can have it as edamame (young soybeans), tofu or soymilk. It has a lot of health benefits to offer. It lowers cholesterol, reduces the issues associated with menopause, prevents osteoporosis. It also provides phytoestrogens. It is a source of post-workout protein that promotes muscle recovery. It has been found to be as effective as whey protein in promoting the growth of muscles.
5) Old fashioned oatmeal
It is recommended by sports nutritionists that runners should get 60% of their daily calories from carbs to maximize their workout performance. The average runner should get less than 50% of his and her calories from carbs. Begin your day with a high carb breakfast as it is a great way to boost your overall carb intake. A ½ cup serving of old-fashioned oatmeal can provide 27 g of carbs. Old-fashioned oatmeal is a high fibre food with a low glycemic index. The energy it provides is long lasting.
Tomatoes, which are technically a fruit are known to be the best food as they contain lycopene, which is a lycopene. Lycopene consumption is linked with a reduced risk of certain kinds of cancer and macular degeneration. Tomatoes can also be a great source of several vitamins and minerals that are helpful to runners, one of them being vitamin B6. A study on lab animals found that when the subjects were fed a B6 deficient diet were unable to store enough muscle glycogen. Another fascinating thing about tomatoes is that they add zing to food without adding extra calories to your meal.
So, that is all folks! If you are a runner, you shouldn’t forget to include the above foods in your diet!
Hope this post has been useful!
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