Hi there, and welcome back to the Mohsin Salya blog.
It’s a well-known fact that runners need to follow a proper diet to maintain their health and to achieve maximum performance. According to famous dietitians, runners should be careful not just with what they eat, but with also how and when.
However, all the information available is quick to state which types of food runners need to be eating, but not specifically which foods. In this post I’ll be breaking down seven specific foods that should be a regular part of every runner’s diet.
Specifically whole breads. Without bread a runner’s diet will remain incomplete, and just like many other sportspeople, runners should consume lots of carbohydrates. But it’s the right kind of carbs that make all the difference – healthy carbs will fuel your body and help keep you active. The whole grains in bread will provide you with natural fibres too, acting as a source of energy.
An ideal snack for any runner, sweet potatoes act as a fantastic source of vitamin C and A. They’re a powerful antioxidant which contain lots of vital carbohydrates. Generally the more of a novice you are at running, the more benefits sweet potatoes can have in terms of your maximum iron and potassium intake.
A food that is definitely forgotten by most runners is low fat yoghurt. It is a rich source of carbs and proteins, and perfect for a snack or pouring over your daily fruit. Low fat yoghurt is also rich in calcium, an important element for runners as it reduces the risk of stress injuries and fractures.
A long-time favourite amongst runners, peanut butter is ideal when consumed occasionally. It’s one of the tastier items on the list, which ironically helps runners with weight loss goals. This is because peanut butter is filling, but – perhaps surprisingly – won’t fatten you up. Although it is known for recovery (improving the rate at which the body repairs and builds cells), it is advised that peanut butter isn’t consumed in excess quantities.
Carrots are particularly good or keeping your immune system strong and your defences up against illness. Low in calories but rich in essential nutrients, they make a great snack to nibble on when you’ve gone too long between meals.
Dry beans – such as split pea, pinto, garbanzo and lentils – are plant sources that are incredibly high in iron. A great accompaniment to rice and stews, beans are low in fat and high in protein. They’ll also satisfy your body’s need for carbohydrates and healthy proteins.
Another fairly common food famously consumed by runners would be eggs. You’re likely to never get bored of eggs due to the different ways in which you can prepare them – poach them, fry them, boil them or scramble them. With one egg providing around 15% of your body’s protein needs, the amino acids are also essential for quick muscle recovery and repair.
Happy eating,
Mohsin Salya