Foods That Runners Should Include In Their Meals
If you want to improve your speed, endurance, and overall performance as a runner, then you should include the proper foods into your diet. Here are some of the best foods that you should take as a runner who joins competitions.
Bananas are the best to give you a quick energy boost. If you are a long distance runner who frequently join competitions, then bananas can help you with your endurance. With its carbohydrate and protein content, it is ideal to eat before a race. While running your lose potassium in your sweat and because of the high potassium in bananas, it can easily replenish what you have lost.
Fish is important to combat inflammation due to the high impact of running. The best fish to eat is salmon because it is a rich source of healthy omega 3 fatty acid and high amounts of protein which you need for training. Just make sure that your fish are wild-caught or sustainably farmed to avoid those that contain high levels of mercury and other toxins.
In order to build your store of carbohydrates, you should also eat pasta. Your energy levels are maintained throughout the race with carbs. Whole grain pasta is the best to provide the needed carbohydrates and vitamins.
Broccoli has a lot of nutrients which make it ideal for runners. Broccoli contains vitamin C, folic acid, calcium, and vitamin K. Broccoli helps prevent soreness of the muscles. This is also ideal to achieve peak performance. Eat broccoli together with pasta and salmon for best results.
Yogurt has calcium and protein. The best yogurt is Greek Yogurt because they contain live cultures. The benefit of taking healthy bacteria is that it helps your digestive tract function properly. They have anti-inflammatory properties that help ease joint pains.
Essential vitamins not found in other foods are found nuts. They contain vitamin E which is an antioxidant. If you need to increase your vitamin levels then take almonds. You can add them to your salads or pasta.
Eating a lot of fruits can help prevent soreness in the muscles while running. The best fruits that runners should take are oranges. This is because they are rich in vitamin C which is an antioxidant good for your health. With oranges you muscle soreness is alleviates and your legs will feel limber.
Leafy greens are also sources of antioxidants and many types of vitamins. It also helps prevent and heal muscle damage resulting from strenuous workouts.
Good quality carbohydrates can be found in whole grain breads.
Protein is important for repairing damaged muscles from high intensity workouts. Your best protein sources are chicken and beef.
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