Running is an energy draining exercise which calls for a healthy diet! A runner needs to maintain a diet that will help maintain his/ her strength in addition to supplying more nutrients to allow a runner to perform well. Here is a list of best foods for runners!

Eggs

Eggs are a rich source of proteins and fulfill approximately 10 percent of the Daily Protein Requirement. Why should egg be included in a runner’s diet? Egg is a rich source of Vitamin K which is essential for healthy and strong bones. Eggs have a nutrient called “luetin” which is vital for healthy eyes. Consuming eggs can help protect you from injuries caused by running. Egg is a good source of Omega-3 fatty acids which are good fats, they aid in reducing bad cholesterol from the body.

Whole-Grain Cereal

Whole-Grain cereal is a rich and filling food. When you go out to buy your grocery, try and pick out a whole-grain cereal that offers at least 8 grams of protein and 5 grams of fiber. Whole-grain cereals are an excellent addition to your breakfast - the most important meal of the day! Why is fiber-rich food good for runners? Fiber is a nutrient which slows down the digestive process, which means that the body gets a steady supply of nutrients over a longer period of time. It also aids in protecting the body from different diseases including Colorectal Cancer.

Cherries

Most fruits, including cherries, are rich source antioxidants. These antioxidants help in protecting the body from different diseases; this is because antioxidants fight free radicals in the body which are the main cause of disease. A study revealed that athletes and runners who consume cherries have lower strength loss and muscle soreness. This study is significant since running usually leads to a lot of strength loss.                                                                                                                                                                        

Bananas

Bananas are considered to be one of the best foods for runners and athletes. This is because bananas are a rich source of carbohydrates. Carbohydrates are important since they break down and provide the body with energy that can aid in carrying out daily activities. Runners need extra energy to run for a longer time and bananas provide them with the added energy. Another benefit is that bananas do not have any fat, so you do not have to worry about gaining weight!

Mixed Green Salad

Green salad can be an excellent addition for your breakfast or lunch. Green salad can include butter leaves, curly endives and radicchios. Green salad is one of the best foods for runner since it aids in warding off muscle damage brought by intense running. Green salads also have phytonutrients which protect the body from diseases and act like antioxidant.

Oatmeal

Oatmeal is also one of the best foods for runners. This is because Oatmeal is generally a rich source of carbohydrate and can provide up to 27g of carbohydrates per half cup. Carbohydrate is an essential nutrient for runner since it provides them which energy that is required for running. Hence, you can add oatmeal to your breakfast menu.

Tomatoes

Technically tomatoes are fruits that are often misunderstood as fruits. Tomatoes are another good addition to a runner’s diet. Tomatoes are associated with many health benefits such as prevention of certain types of cancer. Tomatoes are also rich in phytonutrients which aid in protecting the body against diseases. Tomatoes are a good source of nutrients that are beneficial for runners including Vitamin B6. This particular vitamin aids in storing muscle glycogen. Tomatoes also aid in weight management.

Oranges

Oranges are a fruity delight and an excellent addition to a runner’s diet. Studies have revealed that runner and athletes who consume oranges experience lesser muscle soreness after intense workouts. This fruit is also a good source of antioxidant which aids in preventing diseases such as fever, cold and cancer.

Chicken

Chicken is an excellent source of protein, which is an essential nutrient for runners. That is why chicken is one of the best foods for runners. Chicken is a versatile food which can be enjoyed in many different ways. Chicken is also a source of selenium which protects the muscles from injuries that occur during exercise. Chicken also has Niacin which promotes fat burning during running.

Whole-Grain Pasta

Pasta has been part of a runner’s diet since a long time now. Pasta is a good source of digestible carbohydrates which aids in providing energy that is lost during running. Pasta is also a rich source of fibers. Whole-grain pastas also provide omega-3 fatty acids which are heart friendly fats and aid in reducing bad cholesterol from the body.