Running is a sport which provides numerous health benefits, from weight control to heart health. Yet, at the same time, it takes serious persistence and dedication. Some runners run a mile a day, while others run marathons. Yet all runners need to make sure to eat a healthy, balanced diet with plenty of calories so that they will have energy to train. Eating healthily will also help to reduce the risk of injuries.
Low-Fat Yogurt
Low-fat yogurt is one of the healthiest foods for runners to eat since it is rich in protein and calcium. The "Fitness Magazine" website states that 1 cup of low-fat yogurt contains about one-third of an adult's daily recommended calcium intake. This helps to spare bone mass and prevent osteoporosis. The protein in yogurt also works to help repair damaged muscle tissue after tough runs, according to "Fitness Magazine."
Nuts
Nuts are an excellent food for runners, according to Liz Applegate, a physician on the Alta Sierra Cross Country team's website. She recommends that all runners eat about a handful size of almonds, three to five days a week. Almonds are rich in protein and iron, which help keep energy levels up. They are also calorie dense and contain the antioxidant vitamin E. Vitamin E boosts the immune system and allows the body to repair tissues that have been damaged, such as from runs.
Salmon
The reason that salmon is an excellent food for runners is that it contains omega-3 fatty acids. According to "Fitness Magazine," omega-3 fatty acids decrease inflammation, such as joint swelling in the body, which can occur from long runs. Applegate also states that salmon provides the body with high-quality protein and contains about 30 grams (g) of protein in a 4-oz. serving. Grilling or baking salmon in the oven is an easy way to get salmon in the diet. It can also be broiled or smoked to eat on bagels with cream cheese.
Oranges
Oranges are a fruit that is easy to eat on-the-go as a snack. They fit in a purse or bag and can be quickly eaten to replenish carbohydrate stores after a run. Additionally, Applegate says that oranges are full of vitamin C, another antioxidant, which has been found to reduce muscle soreness after runs and boost the immune system.
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