5 Super Foods for the runners

Friday, 04 December 2015 1067 Views 0 Comments
5 Super Foods for the runners

By Sobiya Moghul

Eat you way to the finish line

Running is all about endurance, power, and speed. To be an ace runner, you need to follow a balanced diet rich in complex carbs, lean proteins, good fats, high fiber and water rich foods. Now ‘super’ does not necessarily imply exotic foods; it is the nutritional prowess of these foods that makes them super foods.

Here we list out 5 foods that every runner needs to stack up on:

1)    Sweet potato

This orange-tinged spud is rich in anti-oxidants, vitamin C, potassium, iron and traces of magnesium and copper; all of which play a crucial role in maintaining performance and help regulate muscle functions.

Each medium-sized sweet potato offers 103 calories and 4 grams of fat-fighting fiber. You can fuel your workout and long runs by adding baked or grilled sweet potatoes to your palette every day.

2)    Egg

Eggs can contribute to about 10 per cent of your daily protein needs. This nutritional powerhouse has all the important amino acids a runner’s hard working muscles need, in order to uphold faster recovery and encourage bone health. The lutein content in eggs also promotes eye health.

You can eat it any way you like – boiled, scrambled, poached, fried or raw – the choice is yours, while the nutritional content stays almost the same.

3)    Beetroot

Beetroot has the highest vasodilatation recovery properties (makes you blood vessels dilated and delivers more nutrition to the body). It also increases your oxygen carrying capacity by 19 per cent, making this food a serious performance booster.

This humble vegetable is laced with anti-oxidants, betalains, rich doses of fiber and potassium, which helps you run faster. Sip on beet juice or add beets to your salads; or try roasting them using a dash of olive oil at 400 degrees for 25 minutes.

4)    Banana

Bananas are rich in carbohydrates and make for a good pre-workout and pre-race food for runners. With zero fat, a medium-sized banana contains 30 grams of carbohydrate, a gram of protein and 400 mg of potassium which regulates blood pressure, and lowers the risk of stroke.

Toss it in a juicer to make a rich banana smoothie or just chomp on it before a run.

5)    Skimmed milk

It is an ideal post recovery liquid as it offers carbohydrates that replenish muscle glycogen and water. The protein in skimmed milk is important for building muscle.

Researchers have found that athletes who drank skimmed chocolate milk performed better in the second workout, than their initial workout wherein they gulped a sports drink.

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