What should runners eat?
As a runner, you often wonder whether to eat whole grains, fruits, carbs, or proteins after a workout. By knowing what to eat and when to eat it, you can have an edge when running. The proper diet will build up your stamina and make you feel energized. Keep reading for six of the best foods that runners can eat.
1) Sirloin Steak
Lean beef is a popular protein source that is always available at the grocery store. This meat can help you produce healthy red blood cells, supply you with iron and zinc, and strengthen your body’s immune system. Red blood cells are vital, especially for runners, who need adequate oxygen flowing to their muscles.
If you aren’t sure how to cook sirloin steak, there are plenty of easy tutorials to get started. Sirloin steak is a simple and delicious food that provides the protein you need as an athlete.
2) Eggs
Eggs are a great source of protein and a popular choice among runners for many reasons. Vitamins A, E, B, and zinc are found in eggs, which helps boost your immune system. This ingredient can also help you maintain red blood cells, which helps oxygen flow in your body.
If you opt for Omega-3 fat-enhanced eggs, you also have the added benefit of fighting inflammation.
3) Salmon
Salmon is another way to get those beneficial Omega-3 fatty acids into your system. Consuming Omega-3 regularly can even help fight against soreness after workouts. By including fatty fish in your diet, you can also enjoy its anti-inflammatory benefits.
4) Whole-Grain Bread, Pasta, and Cereals
Consuming pasta before a big run is a common tradition. This is because runners need to eat a high amount of carbohydrates each day to stay focused and energized. If you choose to eat pasta, avoid sauces high in fat or butter. Try a veggie-loaded sauce or tomato sauce instead to keep your nutrients in check.
To be smart when consuming carbs, choose whole-grain bread and pasta over other refined carbs that have a lower glycemic index. It is ideal to get your whole grains and nutrients in with foods like cereal, fruits, and nuts before you start running.
5) Sweet Potatoes
Sweet potatoes are a delicious food to get your daily source of potassium from, much like bananas. You can also get as many carbohydrates from sweet potatoes as you would from rice in a similar portion. Perhaps the biggest benefit of sweet potatoes is that they can taste delicious as a side for dinner or as a substitute in other dishes.
Try having mashed or baked sweet potatoes after a run to help build immunity and recover quickly.
6) Almonds
As a runner, it is smart to eat almonds anywhere from three to five times a week. This is because almonds contain vitamin E, which acts as an antioxidant and can help you recover faster. You can have almonds as a snack roasted or plain or as almond butter on toast. For a twist, try throwing these nuts into a stew or casserole for a delicious flavor at dinnertime.
Load Up With The Right Food
By fueling your body with the right food, you can go on every run feeling energized and ready for the day. Foods like lean beef or eggs are a great way to incorporate protein into your diet. Other foods like almonds or salmon can help you recover faster and even help fight inflammation. Diet and exercise go hand-in-hand, so as a runner, make sure you are eating the right foods!
posted Wednesday December 9th
by Colorado Runner