14 Superfoods For Runners

To run your best, you have to eat the best. Runners are always looking for foods to eat that will help them with their performance and are good for them. We compiled a list with top nutrient-dense foods – true powerhouse fruits and vegetables, along with a serving suggestion – so that you can easily start eating healthy. Stock your cupboards with these foods and you will be able to fuel your body and achieve running perfection.

#1 Oatmeal

Oatmeal offers a high soluble fiber content, being rich in complex carbs and quality proteins. It also has a low glycemic index, providing a continuous release of glucose into the bloodstream – vital for runners. Oats also offers a good dose of vitamin B, antioxidants and minerals, being known as a standout amongst the most nourising foods for the body, particularly for athletes.

Oatmeal can be easily consumed for breakfast, being a real superfood for runners.

Oatmeal is one of the best foods a runner can have for breakfast.

#2 Red Grapefruit

Red grapefruits have the same high volume of Vitamin C found in white grapefruits, along with pantothenic acid and Vitamin A. The human body utilizes pantothenic acid to transform fats, carbohydrates, and proteins into into energy sources.

Superfood #2 in our list, the red grapefruit is full of vitamic C and vitamin A.

#3 Chia Seeds

Chia seeds are one of the best super foods around, containing a high amount of fiber, three times the amount of antioxidants than blueberries, and are stacked with protein, iron, and calcium. They additionally contain a high amount of omega-3 unsaturated fats and hydrophilic properties, which implies that the seeds can assimilate more than twelve times their weight in water, allowing prolonged hydration. The chia seeds regulate the body’s absorption of nutrients and help retain moisture.

One of the most complete foods around, chia seeds contain a high amount of omega-3 fatty acids, proteins and antioxidants.

#4 Blackberries

High in antioxidants and low in calories, blackberries offer a high amount of Vitamin C and fiber. These incredibly succulent berries are also powerful sources of Vitamin K, which strengthens bones. You can also go for blackberries instead of blueberries to make flavorful breakfast bars.

Extremely high in antioxidants, blackberries are true superfoods, stacked with vitamin K.

#5 Lime

A couple of calories, a small content of minerals like calcium, and Vitamin C, make limes a great choice for meals. Pour this lime-sesame dressing on your salad to help boost the immune system.

Few calories, minerals like calcium and vitamin C. Summarizing, lime should be on your list of foods as a runner.

#6 Cherries

CDC found that cherries provide an extensive range of health benefits, being one of the fruits extremely rich in antioxidants. Also, a recent study from the University of Michigan revealed that athletes who drank tart cherry juice two times a day had incredibly less muscle pain taking after a long run. The post-exercise advantages are astounding as a result of the fruit’s natural anti-inflammatory factors. The study also revealed that a diet enriched with cherries lowered body fat, inflammation and total weight, decreasing the risk of heart disease.

The perfect taste is combined with anti-inflammatory factors and antioxidants. Cherries is the chocolate of superfoods.

#7 Bananas

Bananas are one of the best snacks in the sports world. It's nothing unexpected that they appear to be included in each and every post-race goodie bag. Stacked with vitamin B6 and potassium, bananas provide quick glucose in the bloodstream, help digestion and re-fill your body with electrolytes after any kind of physical effort. The high amount of Vitamin B6 contained in bananas reduces the risk of cardiovascular disease.

The best snack around re-fills your body with electrolytes after running and provides quick glucose.

#8 Radish

Frequently an ignored member of the veggie platter, the radish is not to be overlooked. Add more radishes to your diet to bring down your blood pressure and cleanse your kidneys. Furthermore, their fresh, crisp, peppery taste separates them from other root vegetables.

Along with a high dose of Vitamin C, radishes also have high water content and can help with proper hydration. Give your oatmeal, yogurt, or granola a pick-me-up with this delicious, nutritious, and super powered food.

Radishes are available in grocery stores year-round.

Add radish to your salads for a fresh, crisp taste that provides vitamin C and a lot of water.

#9 Broccoli

Broccoli is a complex carbohydrate which makes a superfood for runners. Carbs give you the required energy to complete your runs. Another advantage of broccoli for runners is that contains a lot of potassium. Potassium plays a key role in muscle growth and muscle recovery.

Runners ought to be eating broccoli as it contains both Vitamin K and calcium. These nutrients help keep your bones healthy. Likewise, broccoli contains the required fiber that runners (and everybody) need in their diet. Vitamin C is additionally a nutrient found in superfood.

Ditch those simple carbs and eat broccoli instead. It offers prolonged energy and is also stacked with potassium, essential in muscle growth.

#10 Walnuts

Walnuts are a plant-based protein, containing high amounts of B-vitamins, antioxidants, and fiber. They contain a large quantity of Omega-3 fatty acids and the anti-inflammatory content is good for bone health. Walnuts are also able to lower LDL cholesterol, being perfect for a healthy heart.

Walnuts make a great energizing and healthy snack on-the-go.

Walnuts are full of protein, B vitamins, antioxidants and fiber. A true superfood, full of omega-3 fatty acids.

#11 Spinach

Spinach is yet another food your kitchen ought to be stocked with. Spinach is incredible for runners in light of the fact that this dark leafy veg is a decent source of nitrates, which are believed to help increase running endurance and speed. Nitrates help you run faster on the grounds that they help get more oxygen and key nutrients to your cells.

Spinach likewise contains loads of other extraordinary nutrients: the elevated amounts of vitamin K found inside of spinach serves increase bone health, and the peptides found in this leafy veg will help to lower blood pressure. Spinach additionally contains magnesium, vitamin C, calcium and iron. To eat, add to curries, salads and put a bunch of leaves bunch of leaves into your pre- or post-run smoothies.

Spinach is the best friend of vegans, being full of nitrates, iron, calcium, vitamin C and magnesium.

#12 Sweet Potatoes

Sweet potatoes are a starchy veg, containing high amounts of vitamins C and A, which are both powerful, effective antioxidants that work successfully in removing free radicals from the human body. Having a high amount of manganese, copper, iron and potassium, minerals that many runners lack, sweet potatoes help decrease blood pressure and a superfood for athletes because of the high mineral and vitamin content.

Full of antioxidants, minerals and iron, the sweet potatoe is another superfood around.

#13 Salmon

Salmon is a standout amongst the most nutrient-dense proteins, loaded with vital Omega-3 fatty acids, and vitamins B6 and B12. Salmon helps diminish inflammation in your body through it’s high amount of Omega-3's, which is great for runners. Salmon is known to be the king of fish world due to its fantastic quality protein. Consumption of this superfood has been shown to lower the risk of various cardiovascular issues, for example stroke, hypertension and heart attack. Salmon contains an antioxidant called selenium, which has been demonstrated to be gainful in cardiovascular protection.

#14 Whey Protein

It is the purest type of whey protein, containing the greater part of the vital amino acids. It is absorbed efficiently and quickly into the body, being an athlete’s dream. It doesn't contain any fat and the array of amino acids are fundamental in muscle growth and re-building, particularly after a strenuous race or workout. Runners can use whey protein for fast recovery – being the fastest digesting protein – and also because it prevents muscle breakdown.

What should you eat?

You don’t have to be a runner to eat healthy. Here are a few ideas on what superfoods should be like:

  • Agree with your body – This is essential in light of the fact that what another person finds digestible and palatable might not be the best for your body. Case in point, numerous individuals swear by yogurt as a brilliant dairy and protein source that likewise gives natural probiotics. They are people who don’t tolerate lactose, being difficult to process, so they don't eat it. 
  • Are in their simplest, least processed form – Don’t eat any foods that have names you can't pronounce. The less complex, the better.
  • Taste great – An easy choice. Eating healthy doesn’t mean you need to sacrifice taste.
  • Are easy to find at any grocery store – You should not need to visit special stores to get your food. It doesn’t matter where you live, you should be able to buy your superfoods in minutes.
  • Are affordable – You shouldn’t break the bank to eat well.
The king of fish is full of quality protein, omega-3 fatty acids and vitamins B.

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