The right food will improve performance.
For a runner, what goes into the body is important. The right diet and nutrition not only help in maintaining good health but helps in peak performance as well.
Running, like any other kind of workout, need proper food to maximise on the workout. For a run, timing is an important factor. Eating heavy right before running might lead to gastrointestinal problems or cramps. On the other hand, running on an empty stomach will lead to reduced efficiency or cause running out of energy. What and when one eats help make or break a run. The right quantity of carbs and protein help in lasting longer while running y providing maximum energy for athletes.
Whether you are a marathon runner or someone who likes to casually jogs, here are some of the best foods for runners.
Whole grain pasta: Pasta is runner’s favourite for a reason. This versatile and tasty, and this high-carb meal stocks up on glycogen levels to provide the necessary energy for a great run.
Oatmeal: Oatmeal is high on carbs and is also high in fibre. But its low glycaemic index. Oatmeal causes blood sugar to rise slowly and gives consistent energy for longer periods of time.
Banana: Bananas contain high dose of calcium and is perfect for an afternoon run. Since running is an excellent cardio and causes sweating, the body loses minerals. Bananas provides the necessary minerals like potassium, calcium, sodium etc.
Broccoli: Another food that is high in calcium, potassium and folic acid that is a great food for runners. This green vegetable is rich in vitamin c that can prevent muscle soreness after running.
Potatoes: Another staple of runners is potatoes. Like bananas, potatoes are rich in potassium and can be easily paired with animal or plant-based protein to form a complete wholesome dish.
Dark chocolate: Dark chocolate, with 70% cocoa may lower blood pressure and cholesterol levels in blood.
Plain yogurt:Plain yogurt is an excellent post-run food. The calcium in the yogurt helps in strengthening muscles. The amino acid can speed up muscular recovery after a run and helps in building stronger immune system in the gut.
Peanut butter: Peanut butter is great for runner but the right one is without added preservatives and tons of sugar or oil. Peanut butter is an excellent source of Vitamin E which is best known for its antioxidant properties. It also contains acids that help reduce cholesterol in blood.