People all around the globe enjoy running.
Running is the cheapest and the most effective forms of exercising for anyone.
If one is looking to improve their cardio respiratory health or lose fat in general, running is one of the most popular methods.
Before you go out running, it is important to inform yourself about running nutrition and the foods you should consume before a running workout!
In this article, we help you identify the 8 foods you should eat before you begin your running.
Protein: Eggs
An excellent protein source for runners is eggs.
Not only eggs are a delicious food for runners, they can be whipped together to make all kinds of dishes.
Eggs can be boiled, poached, fried, or scrambled.
Protein is absolutely needed in order to repair and recover broken down muscle after a run.
Depending on body weight and body type, one egg a day may be enough for the body’s protein needs.
Recovery: Peanut Butter
Even though peanut butter is a delicious food to consume, it is advised not to eat peanut butter in excess quantities.
Runners are advised to incorporate this food into their diet and consume this item on an occasional basis.
One of the benefits for runners to consume peanut butter is it helps the body repair cells at a faster rate after an intense running session.
Peanut butter does contain a large quantity of fat, but remember that peanut butter is mostly made up of monounsaturated and polyunsaturated fat which both feature incredible, healthy benefits.
Vital Nutrients: Salmon
Ask some running experts and they will all tell you that salmon is a food that they include in their diet.
Besides the obvious fact that salmon contains necessary protein for recovery and repair, salmon also contains healthy omega-3 fats.
Omega-3 is primarily responsible for brain function and development as well as preventing heart disease and reducing the risk of high blood pressure.
In addition to those incredible benefits, salmon also features a wide range of important nutrients such as vitamins and minerals.
Immunity: Carrots
The immune system serves as a vital function in the human body.
It is very important to have a healthy, functioning immune system in order to fight diseases and pathogens.
For a stronger immune system, it is important for runners to consume carrots and incorporate this food item into their diet.
Carrots contain necessary nutrients that help influence the immune system and they’re low in calories too.
Energy: Carbohydrates
The number one item on the menu for runners is carbohydrates.
It would never become the “runner’s diet” without this key food!
Whole-grain breads and pasta are some of the best carbohydrate sources for runners to eat prior to their running session.
Running, just like many other kinds of athletes, require lots of energy depending on the type of runs they decide to do.
A combination of simple carbs and complex carbs, based on your preference, is likely the best route to go.
Just remember that complex carbs contain healthy fibers for your digestion system and they are known to release a consistent amount of energy into the blood whereas simple carbs are known to spike blood glucose levels for immediate sources of energy.
Calcium: Low Fat Yogurt
Calcium is a mineral that’s absolutely crucial for runners!
Without calcium, runners are bound to high risk stress fractures, injuries, and bone loss density.
Low fat yogurt and dairy products are known to have good amounts of calcium.
This is a big reason runners should incorporate some sort of diary product into their diet, preferably a low-fat yogurt item.
On the plus side, low-fat yogurt also contains a good source of carbs and protein, essential for the runner’s diet.
Iron: Beans
Simply a cup of cooked beans can serve up to 40 grams of complex, slow-releasing carbs for those longer runs.
Moreover, beans also contain high amounts of iron: an important element in the runner’s diet.
Beans that are high in iron content are:
- Pinto
- Kidney
- Soybeans
- Lentils
It is known that runners are often deficient in iron which results in poor results and performance.
According to research, over 50% of joggers and runners lack a proper amount of iron in their diet.
Stamina: Bananas
Running requires a lot of energy and not enough can be said about stamina.
Yes, improving your performance is at the top of the list, and yes bananas do help with that, but stamina should not be overlooked.
Stamina is a huge factor in running, especially for those longer runs.
Bananas help build up stamina by providing elements of the electrolytes group as well as preventing muscle cramps and fatigue.
Potassium and magnesium are also lost through sweating.
Yes, runners do sweat a lot!
Bananas host a wonderful array of beneficial elements such as:
- Potassium
- Vitamin B6
- Magnesium
- Energy
Naturally, bananas contain all of these elements so it becomes crucial that a runner stock up on bananas and feast on them before a big run.
