We all want fast results and that’s what running does. It’s no secret. However, if you’re trying to boost nutrition, it’s not always easy. There seems to be endless choices and products on offer that promise results. But before jumping head first into any new diet or food – make sure that you have taken time to do research. This article will help provide readers with the best food for runners to boost health and performance
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First things first, let us answer the question everyone asks: What are your favourite foods for athletes?
In my view – it's hard to find one right thing that can be said for every sport, but I would suggest you make your own list based on your experience and preferences – for example:
Fitness gurus:
1. Cereals (with at least 400 kcal per day)
2. Fruit & vegetable juices (one glass/day), preferably from non-processed options - this includes water as well. This is important as they won't contain sugar or artificial sweeteners, as these are found in most fruit juice. Instead, opt for low and zero sodium, which also means less salt and calories.
3. A lean protein source such as fish, meat, dairy, eggs etc which provide about 600-800 kilocalories per day. These foods should be high enough in fat to help burn extra calories throughout the day, rather than too few to gain weight.
4. Healthy fats, ideally omega-3s fatty acids (salmon, sardines, mackerel, tuna, nuts, seeds, avocado). The latter two sources provide about 100 kilocalories per day. In terms of vitamins, try to include more B complex vitamins (such as biotin), vitamin C and antioxidants, and try to avoid saturated fat (which leads to inflammation) in your meals. Look for sources that contain plant proteins alongside (such as beans, pulses, lentils) and whole grains. You will get more nutritional bang for your buck by eating these three foods but also look for recipes of them.
5. Fungi, especially legumes like chickpeas and peanuts. Some great ideas to consider are quinoa, edamame, brown rice, wild rice, tempeh, tofu and hummus. These are packed full of magnesium, iron and zinc. They also reduce bad cholesterol levels and improve our immunity. Just take note that the above doesn't mean that we shouldn't eat vegetables! Try herbs like ginger, garlic, onions or even tomatoes and cucumbers.
6. Dark chocolate, a good bar provides around 40-60 kilocalories per serving. If you're looking for something different, add some cocoa powder!
7. Protein powders: these are the same ones that I recommend using to build protein shakes when training. Make sure to choose a mixture that contains carbohydrates, protein and essential vitamins. Avoid those with added sugars because they raise blood sugar levels and decrease your energy levels. Also, pay attention to the quality because many "nut" powders are made up of natural sugar, which doesn't provide much benefit if consumed excessively (in comparison to commercial products).
8. Avocados: good for heart health, high in unsaturated fats, very rich in monounsaturated fatty acids, and a lot of potassium. Can give your skin amazing benefits including reducing wrinkles and enhancing collagen synthesis. Great for the eyes and also contains lutein and zeaxanthin, which prevent cataracts and macular degeneration. Add some spinach, kale, broccoli, chia seeds and quinoa here!
9; Lean meats such as chicken, beef, lamb, pork, turkey, mutton, lamb and venison
10; Fish (especially salmon)
11; Vegetable oils (olive, sunflower, palm, safflower)
12.; Low salt, low carbohydrate foods
13. Herbs and spices/spices - as long as they don't cause problems, they won't hurt you
14. Natural food supplements like probiotics, amino acid and multivitamins
15. Minerals: Calcium, iron, manganese, zinc and iodine.
16. Good carbohydrates for endurance runners: starches, fibres, fibre, complex sugars, honey and stevia.
17. Sweeteners: xylitol, monk fruit, malt syrup, agave nectar. Don't worry, these aren't harmful (that's why it's important to read labels) and also aren't digested quickly.
18. Water soluble vitamins (biotins, niacin, thiamine, rutin, nicotinic acid)
19. Sports drinks or sports drinks: cola, sugar-free or sugar-free tea mix, guava, mango, lemon myrtle etc.
20. Probiotics: Gluconobacter, kimchi, kefir, yoghurt.
21. Peptides: chia seeds, flaxseeds, spirulina, hemp seeds, oats, psyllium seeds, alfalfa sprouts etc.
22. Dried fruits and veggies.
23. High GI, salty and processed foods. Always check labels to see what ingredients and additives are present.
24. Fast and convenient convenience foods
25. Nuts: almonds, cashews, pistachios, walnuts, flax seeds, pecans, peanuts, walnut flour etc.
26. Milk (milk powder, cow's milk, coconut milk). Choose skim milk if possible.
27. Eggs: oatmeal, fried egg whites, hard boiled or poached eggs, scrambled eggs etc.
28. Whole grains like rye bread, brown rice, farro etc.
29. Beans (kidney, black, kidney, pinto, lima bean, cannellini etc.). Including split peas and lentils are great sources of fiber, protein and micronutrients.
30. Sip water/water drinks: tea, coffee, soda, seltzer, herbal teas, milkshakes etc.
31. Pulses are great for energy, immunity, digestion, weight control, healthy skin
32. Grains or dried cereals which are high in nutrients (such as wheat, barley, coushen etc.)
33. Chocolate, dark chocolate, cocoa butter, flavoured products
34. Dairy products: milk, yogurt, cheese and sour cream are good sources of calcium, Vitamin D, B-vitamins etc; skim milk/skim milk is best for lactose intolerances or celiac disease.
35. Alcohol, wine, spirits
36. Coffee or decaffeinated coffee
37. Ice cream, frozen snacks, cakes/creams
38. Sugar free drinks, sodas
39. Meat substitutes, alternative proteins
40. Gluten-free versions of “normal foods” (bread, pasta, rice, crackers etc.)
41. Lacto-vegetarian and vegan alternatives (pizza, pizza dough, sandwich meat)
42. Snacks and desserts (grilled hotdogs, popcorn, cookies, baked chips)
43. Processed foods (fried junk food, canned soups, salads)
44. Plant based foods
45. Unsweetened juices and smoothies
46. Sauces, sauces (such as ranch and cheddar)
47. Beverages fortified with minerals (water pills, orange juice, cranberry juice)
48. Sugary beverages (sparkling water, fizzy drinks, pop, coke)
49. Junk food
50. Potato chips, sugary potato cubes, crackers etc.
51. Cheeseburgers, pastries, biscuits
52. Frozen treats, popsicles, candy bars, bagels
53. Pastries/desserts that do not require cooking (chips, ice cream)
54. Condiments such as tzatziki, relish, mustard, vinegar etc.
55. Soups/stews
56. Pickles/pickled vegetables, sauces
57. Jerky
58. Hot sauce
59. Hummus
60. Cheese slices or buns
61. Creamy dips, spreads
62. Soup, sauce
63. Nutritional yeast
64. Juice bars
65. Soft drinks
66. Yogurts
67. Kombucha drinks
68. Muesli bars, granola etc.
69. Pretzels or pretzery, graham crackers etc.
70. Cornflakes, croissants etc.
71. Oat bran flakes
72. Broccoli, cauliflower, cabbage etc.
73. Apples, oranges, grapes, raisins etc.
74. Bananas, strawberries, gooseberries, cherries etc.
75. Pistachio nuts, pumpkin seeds, dates etc.
76. Almonds
77. Chickpeas or small pods
78. Banana, apple, pear etc.
79. Prunes
80. Raspberries; blueberries, blackberries, strawberries, blackcurrants etc.
81. Blueberry jam; blueberry extract, raspberry puree etc.
82. Strawberries, raspberries, blueberries, blackberries etc.
83. Grapefruit
84. Apronuts, figs, plums; apples, figs, prune
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