7 Essential Foods For Runners

Source: nytimes.com

There are at least ten foods that runners need to eat which can help with their energy, fast recovery and overall well-being. As a runner, it is important to eat foods that are rich in vitamins, minerals, antioxidants, lean protein, healthy fatty acids, and whole grains. Eating junk is not an option. It is a must to consume only the freshest and healthiest foods in the market.


Wild Salmon


Most Americans don’t eat a lot of foods rich in Omega-3 fatty acids. What they don’t know is that Omega-3 fatty acids can increase heart function and regulate the proper flow of the nervous system. It also improves the way a person moves while he exercises. The heart will pump blood rightfully after each contraction due to fish oil, according to the European Journal of Applied Physiology.



Source: epicurious.com

Another food that is boasting of antioxidants is freshly picked cherries. This doesn’t include the sugared and syrup kind being sold at the grocery, ok? Cherries are filled with anthocyanins and it prevents the development of cancer tumors. A study done on athletes during a rowing competition proved that cherry juice can eliminate muscle pains and prevent loss of body power. A strength test was done.




This food is not called a “superfood” for nothing. It is the cabbage’s sister, but it appears that kale is more nutritious than its sister. Packed with Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Iron, Calcium and antioxidants, this leafy green veggie is an anti-inflammatory food, as well. It helps the muscle control the swelling and averts further muscle injury.

Skim Milk

Source: newhealthadvisor.com

As they say, no one is too old to drink milk. And that’s so true! It is filled with healthy carbs and proteins that assists in muscle healing. After a workout or a run, drink skim milk. The carbs and protein combination in skim milk will start the muscle repair and keep the person feeling great, overall. You can try chocolate skim milk – it’s a popular choice.




Before you go to the gym for a workout session or as a pre-run snack, banana is one of the best foods to eat. Can you believe that this food has no fat? Yes, it has ZERO FAT, some healthy carbs and a gram of protein. It is also packed with Potassium – a nutrient that lowers blood pressure and eliminates feelings of stress and anxiety.




If you don’t like the fresh version of soybeans, you can always snack on edamame, tofu or drink it – try soy milk! You will find that this superfood is “everywhere” from soy burgers to soy burritos and soy supplements. The reason why it’s on this list is that soya can hinder the progress of bad cholesterol, lessen the effects of menopause and prevent osteoporosis. It also has phytoestrogens, a very powerful antioxidant. If you want your leg muscle tissues to heal fast, eat soy after your run.


Rolled Oats

Source: thespruce.com

A runner is required to eat a good amount of carbohydrates because they need it to fuel their run. As a matter of fact, experts agree that 60% of a runner’s daily calorie intake must be allotted to good carbohydrates. And what is good carbs? One of the examples for that is rolled oats. It is high in fiber and low in glycemic index. An athlete’s stamina and performance is believed to be longer and better due to rolled oats.




These are just seven foods that most runners agree on as the “essentials”. Speaking of “essentials”, it is also important to take care of your mental health. The more you run and exhaust your physical being, the mind is also feeling all the stress, anxiety and fatigue. It needs to be “rejuvenated” and one way to do so is by speaking with a counselor through stranger chat sessions. The sessions are confidential and discreet if you go to this site. They have certified specialists to talk to you about your health concerns.

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