Running is hard on your body, and as an athlete, you need to be especially certain that you are refueling your body with all of the nutrients it needs. These ten foods are some of the most important for keeping up with the wear and tear from serious and frequent running.
Almonds are a great quick snack for runners on the go. They are packed with Vitamin E, an essential antioxidant that can help prevent aching muscles. They may also help lower cholesterol, important for heart health. The protein and fiber in almonds can also keep you full on long runs without weighing you down.
Eggs are full of protein (about 10% of your DV in one egg), containing amino acids to aid recovery for your tired muscles after a run. Eggs also contain Vitamin K (good for healthy bones), choline (good for the brain and memory), and leutin (good for the eyes).
Oranges contain the vital , which can help damaged muscles heal and alleviate muscle soreness. They can also help with iron absorption and may help lower blood pressure.
4) Tuna or Salmon
Runners require around 70 grams of protein daily. Both of these types of fish are excellent sources of high-quality protein. They also contain omega-3 fats, which serve numerous purposes in the body, including curbing inflammation.
5) Whole grain or Pasta
It is estimated that runners require three to six one-ounce servings of whole grains per day. 100% whole grain bread and pasta are good ways to get this in: just one slice of bread is equivalent to one serving, and both contain valuable carbohydrates to provide energy.
6) Sweet Potatoes
An average sized sweet potato is only around 100 calories, but it packs a powerful punch in the form of carbohydrates to provide energy. It also supplies beta carotene (vitamin A), potassium, iron and magnesium, so it can replenish the body after exercise.