It is recommended that runners eat a small handful of almonds at least three to five times a week. They are an great source of vitamin E, which is an antioxidant that many runners lack because there are very few good food sources of it. Studies show that eating nuts regularly lowers your cholesterol levels, decreases your risk of heart disease, and may also help to protect you against cancer.
One cup of Greek Yoghurt provides 13 grams of protein and 40 percent calcium, so this is the perfect snack. Yoghurt with live cultures provides the healthy bacteria your digestive system needs to function properly. This good bacteria may also have anti-inflammatory powers that can help with arthritis. Top your yoghurt with berries or any fruit of your choice to start your day right.
One egg fulfills about 10 percent of your daily protein needs. The protein in eggs contains the crucial amino acids your muscles need to promote recovery. They are essential for healthy bones and eyes, as well being good for your heart. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats.
The compounds that make blueberries blue, blackberries dark purple, and raspberries red are called anthocyanins. They are a powerful group of antioxidants that can prevent Alzheimer's disease and some types of cancer. They may also help with your post-run recovery and muscle repair. Frozen berries are just as nutritious as fresh ones, but they keep for up to nine months in the freezer, making it easier to always have them ready to eat.
Porridge is the best breakfast or pre-run snack for runners. It provides you with long-lasting energy, and is packed full of the right proportions of carbohydrates, proteins and fats. The oats are also easy to digest, and adding honey or some fruit will provide some quick carbohydrate energy too.
Applegate. L, PhD; The Best Foods For Runners, www.runnersworld.com, July 14, 2016.