Running is an excellent way to keep fit and stay healthy.
But your body needs fuel, or it will start to break down, which can lead to injury.
Running also burns more calories than any other activity, so the foods you eat while training are important for weight loss.
If you’re looking to lose weight or just want a healthy diet, try these 9 runner’s diet foods that are perfect for fueling your workout.
They’re also great for maintaining a healthy weight while you train!
1. BANANAS
Bananas are great for helping your body recover after a long run, and bananas are also naturally high in potassium and magnesium, which are key nutrients for fueling a workout.
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2. OATS
Oats are a high–carbohydrate and fiber-rich food, which will keep you full for longer.
The mixture of soluble fiber and dietary fiber will also help to keep you regular.
Walnuts and almonds are high in protein and fiber, and the best thing about nuts is that they’re high in heart-healthy unsaturated fats, which also help to keep your cholesterol levels down.
3. PEANUT BUTTER
Peanut butter is a natural sweetener, so you can add it to recipes that call for honey or other sweeteners.
Peanut butter is an excellent source of protein, so don’t go overboard and add too much.
4. BROCCOLI
Broccoli is a vegetable that gets a bad reputation.
In fact, it’s considered a superfood because it’s one of the highest water- and fiber-rich foods available.
Broccoli is also low in calories and carbs, which is great for weight loss and keeping you energized in a long run.
It also contains vitamin C, vitamin K, magnesium, potassium, and folate.
Spinach also has vitamin C and K, folate, fiber, magnesium, and calcium.
Chard, red cabbage, and collard greens also all contain vitamin C.
It’s all about adding superfoods to your diet to get the most nutrition you can from your meal while keeping your waistline in check!
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5. PLAIN YOGURT
Go ahead and indulge in your favorite dairy treat, you’ll stay full and satisfied throughout your workout!
Plain yogurt also makes for a great pre-run snack.
6. DARK CHOCOLATE
The dark stuff might be better than ever.
Dark chocolate is full of antioxidants and other nutritional ingredients.
The ones that pack the most punch are flavanols, which promote cardiovascular health and a reduced risk of heart attack and stroke.
Dark chocolate with 72-percent cocoa has the most flavonols, and it’s higher in antioxidants and monounsaturated fats, making it a heart-healthy treat for runners.
7. WHOLE-GRAIN PASTA
When it comes to pasta, you want to be sure you’re getting the kind made with whole grains and not enriched white flour.
Whole-wheat pasta contains more fiber, which can help you feel fuller for longer and can help you lose weight.
Fiber also fills you up more, so you’re less likely to consume extra calories during your run.
Plus, whole-wheat pasta takes longer to digest and has a lower glycemic index than enriched white flour pasta, which can help regulate your blood sugar levels.
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8. POTATOES
Tasty and nutritious, potatoes are a great post-run snack.
Packed with vitamins and minerals, including potassium, which helps with blood pressure, and vitamin C, which improves your body’s immune function and speeds up your metabolism.
9. COFFEE
If you’re a coffee addict, consider switching to decaf or iced coffee.
This coffee drink is packed with antioxidants and is a great way to start your morning.
conclusion
Some athletes, even professional marathoners, cannot lose or gain weight easily or consistently.
For these athletes, this list may help.
While I’ve only included a few common meals, most meals are comprised of whole foods.
They’re nutritious and satisfying for both those who are training and those who aren’t.
This list will be helpful for runners to help them monitor their calorie intake and prevent them from eating too many or too few calories.
The key is to take the information from this list and adjust their food plan in order to meet their individual needs.
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Cheers
Amarjeet Nagrale
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