Five foods to supercharge your running performance

Winter is the perfect time to introduce these nutrient-dense superfoods into your diet. From supporting immune function to providing sustained energy in the face of brisk temperatures, these foods will not only fortify you against the season’s demands, but will also help you lay the foundation for a resilient and powerful season. Try these simple and delicious recipes to elevate your nutrition and better fuel your runs.

1.- Quinoa

Why it’s a superfood: Quinoa is a complete protein source, containing all nine essential amino acids crucial for muscle repair and recovery. The grain is also packed with magnesium, an often under-consumed mineral that is linked to reduced risk of Type 2 diabetes.

Try: Quinoa Salad with Avocado and Chickpeas

Toss cooked quinoa, diced avocado, canned chickpeas (rinsed and drained), cherry tomatoes, cucumber and feta cheese in a bowl, drizzle with olive oil and lemon juice and season with salt and pepper for a protein-packed and nutrient-rich salad.

2.- Chia seeds

Why they’re a superfood: Chia seeds absorb water to aid in hydration during long runs and are rich in healthy Omega-3 fatty acids. The antioxidants in the seeds are thought to help reduce the inflammation that takes place when muscles suffer micro-tears.

Try: Chia Seed Pudding with Berries

Mix chia seeds with almond milk and vanilla extract, sweeten with honey, refrigerate overnight and top with fresh berries for a delicious pudding that can serve as breakfast or dessert.

3.- Spinach

Why it’s a superfood: Spinach is rich in iron, crucial for oxygen transport to muscles and packed with antioxidants for overall health.

Try: Spinach and Feta Stuffed Chicken Breasts

Sauté chopped spinach and garlic in olive oil, stuff mixture into sliced chicken breasts and season with salt and pepper. Bake until cooked throughout for an iron-packed and protein-rich main course.

4.- Sweet potatoes

Why they’re a superfood: Sweet potatoes provide complex carbohydrates, promote sustained energy levels and are rich in vitamins A and C for immune support. Each potato contains four grams of fat-fighting fibre, and supplies potassium, an electrolyte that helps your body convert carbohydrate to glycogen, to be used as fuel during exercise.

Try: Baked Sweet Potato Fries

Cut sweet potatoes into fry-size portions, toss with olive oil and seasonings of choice (try paprika, garlic powder and salt and pepper), and bake until crispy for a delicious and energy-boosting snack or side dish.

5.- Salmon

Why it’s a superfood: Salmon is loaded with Omega-3 fatty acids, supporting heart health, reducing inflammation and aiding in muscle recovery. It also packs a protein punch and is a great source of vitamin D.

Try: Grilled Lemon Garlic Salmon

Marinate salmon fillets in a mixture of lemon juice, minced garlic, olive oil, salt and pepper, then grill for a flavourful and nutritious pre- or post-run meal.

Incorporating these superfoods into your diet can provide the essential nutrients needed for optimal running performance while supporting endurance, recovery and overall well-being.

posted Tuesday February 13th
by Keeley Milne