As an extension to our previously popular post on diet tips, we’re bringing 5 more important foods that you should be eating regularly as a runner. For people that take running seriously, and do a great deal of it, their diets, and the foods they eat are especially important for both their health, and their running performance.
There’s a reason that v8 juice has been so popular for so long. It has juice from 8 of the most nutrient dense juices on the planet. Beets in particular are great for runners – elite athletes have known this for years and use beets as part of their training strategy. Beets are very high in nitrates which help dilate blood vessels and promote optimal circulation. Prepping and eating root vegetables can be a pain, but one way around that is to buy a high quality blender and make smoothies.
Any Whole Grains
Any food with wholegrain in it is good for runners to eat as it provides them with extra levels of energy just when they need it the most. Foods such as wholemeal bread, and breakfast cereals, which contain higher levels of wholegrain are ideal for dedicated runners that wish to improve their performance to eat. Wholegrain is something that once eaten will provide them with slow release energy. Essentially the further any runner has to run the better use eating wholegrain foods is for them, as they will need to use up more slow release energy.
Chicken is a useful food for runners to eat when they attempt to improve their performance. It is high in protein yet low in fat. Protein is useful for any athlete as it helps to to build up muscles to allow for increased power in sprint races, or to help improve the stamina of people competing in long distance races. Protein also helps the body recover from injuries sooner rather than later.
Fish can be a good food for runners to eat. It has similar properties to chicken, being low in fat yet high in protein allowing for stronger muscles, and swifter recovery times from injuries. After all runners that can heal faster from injuries can compete and train more frequently than the others that eat less protein. Runners need to carefully select the fish that is the lowest in fat, whilst having higher amounts of protein. For example tuna would be a better choice than salmon.
Pulses such as lentils can be a useful food for athletes as well as runners to eat if they are trying to improve their stamina and performance over the long term. Pulses combine the advantages of wholegrain foods, and the attributes of low fat / high protein foods. They provide people with slow release energy whilst at the same time assisting recovery from injury, and muscle building.
Finally, pasta is a food that can help people become better runners. Again it is a food that provides them with slow release energy. Runners that take improving performance really seriously would be well advised to eat wholemeal pasta as it contains higher levels of wholegrain in it. It happens to be highly adaptable and can easily become the basis of a healthy workout meal.
There are plenty of recipes that could be used to make meals out of the five types of food more appetizing for runners to eat. One of the problems with these foods is that it would become tedious.A simple recipe would be tuna and pasta, you just mix in some tuna to boiled pasta, plus you could add in low fat mayonnaise, peppers, or sweetcorn according to taste. If pulses are your thing you could also make lentil curry or casserole. These would be straightforward to make, you could make up your on mixes, or buy ready made sauces and add the lentils to them.
Not only are these good workout meals, they would be good meals for people that are not athletes to eat to improve their health and lifestyles.