No matter if you are a long distance runner or a morning one, your body relies firstly on carbohydrate and then on fat as sources of energy. Your diet is important not only for maintaining good health, but also to promote peak performance.
So you should integrate into your diet different sources of energy, that will act as great boosts for your body. Here is a list with some of them.
Nuts, especially almonds, are an excellent source of vitamin E, magnesium, iron, calcium, and potassium. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels and decreases your risk for heart disease. Also, almonds are a very good protein source.
Broccoli is a good carb and is high in fiber and contains high levels of both calcium and vitamin K. Also, has a strong, positive impact on your body’s detoxification system. Broccoli in your diet may improve your blood pressure and kidney function and prevent osteoarthritis.
Cherries are one of the most antioxidant-rich fruit on earth. Research has shown that runners who consumed tart cherry juice, twice a day for seven days a week, had strikingly less muscle pain following a long distance run because contain boron, which helps increase bone health when consumed in conjunction with magnesium and calcium.
4. Dark Chocolate
Dark chocolate is rich in antioxidants that can increase immune function and reduce blood pressure. The flavonoids in cocoa also, help control your body’s inflammation levels and protect against heart disease, which is linked to excess inflammation.
Carrots are low-calorie but filling, so they’re excellent if you’re watching your weight. Also, carrots are rich in vitamin A that helps repair post-workout micro-tears, so it’s a valuable ally every day.
6. Peanut Butter
What about protein, fiber, healthy fats, potassium, antioxidants, magnesium and others in the same snack? Peanut butter has several important benefits for a runner when eaten in moderation. One of the health benefits of peanut butter is the amount of fiber found in each serving.
Rich in vitamin C, juicy oranges can help you absorb more iron, an important mineral that helps prevent fatigue and low energy. Also, accelerates the fat burn during running and help the body absorb bone building calcium during the physical exertion.
8. Sweet potatoes
Carbohydrates are an essential part of an endurance runner’s diet. Sweet potatoes have more vitamins and minerals to offer than pasta. Studies show that just a single 100-calorie sweet potato supplies more than 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant.
9. Whole Wheat Pasta
Whole grain foods are less processed and therefore contain more of the natural nutrition found in the grain, including more fiber. The B vitamins in whole grains help speed up the body’s metabolism by releasing the energies found in fat, protein and carbohydrates.
Whole Wheat Pasta
Bananas are a good source of potassium, carbohydrates and vitamin C, as well a iron. The carbohydrate content of bananas also benefits runners, because they need lots of energy production while running. Bananas naturally contain these essential nutrients that make a good snack for runners before or after a run.