Eating healthy foods is important for runners, not only for maintaining good health, but also for enhancing athletic performance. In this article, we suggest some good foods that runners can include to make their diet healthy.
Whole Grain Bread and Pasta
Runners need lots of carbohydrates. Pasta and bread are great sources of carbs. But, care should be taken to eat only whole grain bread and pasta, as they contain more natural nutrition and fiber, compared to white bread and pasta. So, ensure your diet contains plenty of whole grain pasta, breads, cereal, crackers and rolls.
Eggs
A single egg can give you 10 percent of the daily required protein. Besides, eggs contain amino acids, that aid in muscle recovery and repair. Eggs also contribute about 30 percent of the daily requirement of vitamin K, which is important for bone health. So, eat plenty of eggs every day. Eat them fried, poached, scrambled or boiled for variety.
Beans
Bean varieties such as split pea, garbanzo, lentil and pinto contain lots of fiber, iron and protein. Besides, they are low in fat. So, make and take stews and soups with beans. Rice and beans can give you both protein and carbs.
Salmon
Salmon contains plenty of protein and omega-3 fats, which are great for brain function and development. Omega-3s also prevent high blood pressure and heart disease. Salmon also contains vitamins A, B, D and many minerals. So, poach, grill or bake your daily salmon with fresh herbs. Canned salmon can be taken in sandwiches or salads.
Sweet Potatoes
These are excellent sources of vitamin A and carbs. They also contain iron, potassium and vitamin C. Cook sweet potatoes in the microwave and eat with butter or margarine. For variety, slice them and bake oven fries.
Low-Fat Yogurt
Yogurt contains carbs and protein. It also has calcium, which can prevent stress fractures in runners. Yogurts are great as an any time snack. Or, make smoothies with ice, yogurt and frozen or fresh fruits.
