By: Melanie Flinn, MS, RD
Optimal nutrition is a key component of athletic performance. You can’t very well eat greasy cheeseburgers and french fries all the time and expect to train well. Running is my favorite and main form of cardiovascular exercise so let’s talk about some of the top foods runners should eat. Keep in mind that we all tolerate foods differently so what works for one person, might not work for another.
An increase of mileage calls for an increase in calorie consumption, especially calories from carbohydrates. It’s ideal to eat a small snack before running to maximize the training session. You want something that your body tolerates well, relatively high in carbohydrates in order to maximize available blood glucose, moderate in protein and low in both fat and fiber to minimize GI distress and aid in gastric emptying.
After running, carbohydrates and protein should be the focus of the meal. Carbohydrates replenish the energy that is used during the exercise and the protein helps to rebuild and repair muscle fibers that have been injured by running.
My top food recommendations include a mix of carbohydrates and protein.
Top 10 Foods for Runners
1. Oatmeal
As mentioned, a diet rich in complex carbohydrates is ideal for runners and oatmeal is the perfect choice due to it’s heart healthy soluble fiber, satiety factor, versatility and ease of preparation. It provides long lasting energy with 25-30 of carbohydrates per serving and 4-7 grams of protein (varying amounts in rolled oats versus steel cut).
2. Salmon
This power food is rich in Omega 3s fatty acids which are essential part of a heart healthy and anti-inflammatory diet. Runners benefit from this nutrient dense high protein food which is also high in Vitamins B6 and B12. The B Vitamins plays an important role in converting food to energy and help the body metabolize those fats and protein. Salmon is also high in selenium which protects against heart disease. If you want something other than a piece of baked salmon, try adding chopped salmon to your salads, or use salmon in the pouches or cans for a quick salmon salad sandwich.
3. Oranges
Oranges are the perfect fruit for athletes, especially runners. They are a low calorie antioxidant-rich food and one orange provides more than 100% of the daily Vitamin C needs, which is important to neutralize cell-damage. The are easy to eat right out of the peel or added to salads or smoothies.
4. Eggs
Eggs are one of the highest quality protein out there. They are also high in Vitamin K which is essential for healthy bones. Eggs also contain a nutrient called choline which is good for brain power (i.e. memory) and the substance lutein, which is good for your eyes. Not only are they nutritious and taste good, they are affordable and easy to prepare. Make an egg sandwich, snack on hard-boiled eggs pre or post-run or try mini frittatas for on-the-go.
5. Nuts and Nut Butters
All nuts are healthy, but walnuts and almonds in particular are great for runners due to the high Omega 3 fatty acid content, the antioxidant Vitamin E and anti-inflammatory nutrients that are also good for bone health. They are also a good source of protein and fiber. Nuts are portable, can be mixed with dried fruit for a carbohydrate source as well. The convenience of nut butters is also an advantage; you don’t have to worry about spoiling and they can be enjoyed with fruit, oatmeal, on toast or straight off the spoon.
6. High Protein Yogurt
High protein yogurt includes Greek yogurt, Icelandic yogurt (aka Skyr) and goat milk yogurt which is easier to digest for some people . Rich in probiotic bacteria, high in protein and calcium and portable nutrition. Grab a spoon and go! Or layer with fruit, spoon it over pancakes or blend it in your smoothies.
7. Kale
Maintaining a diet high in anti-inflammatory food such as this antioxidant rich kale is important to prevent the common low-grade inflammation that occurs due to running. Kale is a nutritional powerhouse full of Vitamin A, C, K and Iron. It comes from the cruciferous (aka cabbage) family and can be prepared a variety of ways from a simple sauté, to adding it to soups, oven baking it into kale chips or blending it in a smoothie.
8. Sweet Potatoes
Sweet potatoes, also high carbohydrates are rich in vitamins, minerals and antioxidants which help remove free radicals from your body, all of what runners need. They can be enjoyed a variety of ways from simply baked or roasted, sautéed with vegetables and eggs, added to stews or chili or turned into “fries”.
9. Bananas
This has to be a given, but bananas make the perfect pre and post race fuel. They are well tolerated, inexpensive and high in carbohydrates, a good source of Vitamin B 6 and potassium, which is lost through sweat, making this portable food the perfect food for runners. A medium banana has ~100 calories and can easily be enjoyed combined with other foods or by itself.
10. Quinoa
Quinoa is the perfect food for runners because it’s high in both carbohydrates and protein, the best of both worlds. It’s also a good source of iron and provides 10% of your needs in one serving. Iron is important for runners because iron is used for the production of hemoglobin in your red blood cells. Oxygen attaches to hemoglobin which is then carried to your lungs and muscles for aerobic energy. Runners tend to lose more iron due to the foot striking the ground (which breakdown of red blood cells). If your iron is low, your running performance will likely deteriorate. Quinoa can be used in a variety of ways you use other grains like rice or pasta. You can make a cold salad with it, incorporate it into a chicken bake casserole, use it in baking. It’s quite versatile!
Are you are runner? What foods can’t you live without?
Melanie is a Registered Dietitian and mom of four, with extensive experience in wellness and weight management. By combining her passion of food, nutrition and exercise, Melanie encourages her clients to have a healthy and happy relationship with food. She holds a BS in Nutrition from the University of Texas and a Masters degree in Nutrition from Boston University. She is the author of the blog Nutritious Eats where you can find healthy family recipes, nutrition and fitness tips and more. When she is not cooking or blogging, you can find her chasing her children around, running, doing yoga, and practicing photography.