The ideal foods for runners are the ones that help in keeping the athletes energized for a long time and boost their performance. Moreover, their diet should include foods that aid recovery of the muscles. Apart from runners, other sportspersons will also benefit from this healthy runner’s diet. If you want to improve your performance in the short distance or long distance races, here is what you should eat daily.
Here Are Some Best Foods For Runners:
Whole Grain Cereal
Carbohydrate is the body’s main energy source. Whole grain cereals contain complex carbohydrates that help in stabilizing the glucose level in the blood. They help in keeping you energized for a longer time. Whole grains cereals also aid recovery of muscles after workouts.
In addition to carbohydrate, your diet should contain sufficient protein to maintain your lean muscle mass. Egg, especially egg white, is one of the best sources of protein that you can add to your daily diet. In addition to protein, egg is an excellent source of vitamin K and choline.
Red meat is not only an excellent source of protein but it also supplies iron that your body can easily absorb. Iron is essential for production of hemoglobin that transports oxygen to the body tissues. Deficiency of iron causes fatigue and reduces performance. To avoid the harmful saturated fats, opt for the lean portions.
Chicken is another popular source of protein for runners. You can meet up to half of your daily protein need by consuming four ounces of chicken daily.
Another healthy and nutritious source of protein is fish. Choose the oily varieties such as salmon or sardines that are loaded with omega-3 fatty acids. These essential fats help in fighting inflammation and strengthen the function of the heart.
Banana is a great energy booster. In addition, it is one of the best sources of magnesium, the mineral that aids in maintaining the normal functioning of the muscles and diminishes risk of cramping.
Eating a variety of vegetables, preferably of different colors, daily helps in boosting the antioxidant level in the body. By neutralizing free radicals, antioxidants reduce the risk of muscle damage.
Low Fat Yogurt
Yogurt is packed with protein and calcium. Calcium, apart from strengthening the bones, regulates muscle contraction.
Beans contain amino acids, fiber, iron, calcium and magnesium. Hence, it provides all the nutrients essential for athletes to maximize their performance.
Adding a small handful of nuts to your daily diet helps in increasing consumption of healthy protein, essential fats and fibers. They are also excellent sources of vitamin E, which protects the muscles from free radicals.