Runners are among the toughest people on the planet. They train for long hours in sun, rain and in every worst climate possible and forge their bodies into metal. Waking up at demonic hours to testing themselves on the world’s toughest trails, they go to every length to prove their mettle. But no runner is born that strong.
Its the proper combination of right training and food that turns a human into an invincible runner. Therefore selecting the right foods is as important as choosing the right pair of shoes. So given below are some tested superfoods that deserve to be part of every runner’s diet.
1. OATMEAL
Oatmeal is a highly preferred food by runners as pre and post running meal because of its high carbohydrate content and aid in digestion. Also, oatmeal provides the runners with a steady stream of energy instead of spiking the blood sugar level at once and then a sudden crash in sugar level. Runners need a food that is consistent in supplying them with energy so that they don’t feel depleted of their energy reserve. Apart from having high soluble fiber content, it is a good source of protein and has a low glycemic index. Moreover, it is also a good source of getting antioxidants and required body minerals.
2. CHERRIES
There is no dilemma that cherries definitely belongs to list of superfoods as it among the most antioxidant-rich superfoods. That is why it is called the endurance superfood. If there is any food that can provide you with the most benefits then definitely it is cherries.Research has shown that Cherries have anti-inflammatory properties, hence it accelerates muscle recovery process. Cherry juice contains a high concentration of nutrients rich in anti-inflammatory properties and hence protects muscles from damage during the run.Therefore Cherry is a superfood that should be included in every runner’s diet.
3. WALNUTS
Great for bone health walnuts contains plant based Omega-3 fatty acids more than any other nut. Also, they are rich in Fiber, Vitamin B, antioxidants.The crunchy snack is known to increase HDL(good cholesterol) and decrease LDL. As our body naturally does not produce Omega-3 fatty acids, it is thus important to include foods like walnuts in our diet.
4. SWEET POTATOES
Sweet potatoes are packed with vitamin A. Vitamin A is a fat-soluble vitamin that is important for our immune system and also for good eyesight. So if you are planning to run a long marathon strong immunity to various environmental factors is very essential. Training for long hours daily puts our body’s immune system at stake, so it is important to include foods that can support our immune system. Hence sweet potatoes should be part of a runner’s diet. Also, Beta-carotene in sweet potatoes is helpful in protecting skin against UV rays of the sun. Most runners are exposed to UV rays for an excessively long period of time so Beta-carotene can come to their rescue by repairing cell damage due to long exposure to the sun.
5. BLACKBERRIES
The very good thing about blackberries is that they are low in calories and high in antioxidants. Full of vitamin C and vitamin K, they also contain a good amount of fiber. Vitamin K is highly essential for strong bones and these beautiful berries are full of it. So definitely a big thumbs up to these delicious berries.
6. CHIA SEEDS
With the high amount of fiber, calcium, protein, iron, omega-3 fatty acids chia seeds truly deserves the title of a superfood. Well, it doesn’t end here. these tiny black seeds have three times the number of antioxidants as compared to blueberries. If you are still looking for more then let me tell you chia seeds have amazing hydrophilic properties and can prolong hydration for a good period of time. Really chia seeds are a wonder of mother nature.
7. SALMON
Well, what can I say about this food? It is absolutely full of protein and omega-3 fatty acids. Due to its high content of omega-3 and protein, it is known for faster muscle repair and anti-inflammatory properties. Apart from this, salmon also contains vitamins B12 and B6. A regular consumption of salmon is known to good for the health of one’s heart.
8. BANANAS
This food is an essential favorite of every athlete and is an important part of almost every runner’s diet plan. Bananas are a good source of vitamin B6 and potassium. Bananas are light when it comes to eating and aid in digestion. Undoubtedly, bananas are good after a long session of tiring workout to refuel our body with electrolytes.
9. LEMON
Loaded with vitamin C, lemon also has thiamin and folate. Thiamin is important because it converts carbohydrates into energy. Lemon is also known to aid in digestion.
10. BROCCOLI
Broccoli is definitely difficult to eat but is great when it comes to nutritional properties. One big advantage of broccoli is that it contains a huge amount of potassium and potassium is very important for muscle growth and muscle recovery. Apart from having complex carbohydrates, broccoli also contains a good amount of fiber and vitamin C.