A runner's diet not only provides fuel and energy for his run, but also prevents injuries from occurring. Avid athletes and runners may be tempted to follow a strict diet low in calories and carbohydrates and high in fruits and vegetables. However, this type of diet may not be the best choice for runners. In fact, runners should aim to incorporate several "super foods" into their regular diets.
Fruits
Although all fruits are healthy, some fruits are better than others for runners. The best fruits for runners include bananas, acai berries, oranges and blueberries. Because of their high potassium content, bananas not only provide fuel for your workout, but also prevent muscle cramps while running. Acai berries originate in the Brazilian rainforests and feature a significant amount of antioxidants. The berries also contain amino-acid complexes that support muscle contraction during exercise. Both blueberries and oranges contain a high vitamin C content, which helps repair muscle damage that might occur while running.
Whole Grains
Whether you get your grains from oats, breads, pasta or cereal, any whole grain food is considered a super food for runners. During a run, the body uses glycogen as fuel. Since glycogen comes from carbohydrates, runners must fill their body with these foods before running. In fact, according to RunningTimes.com, your body must use an ineffective form of energy derived from fats and proteins if you do not have a sufficient supply of carbohydrates.
Sweet Potatoes
High in carbohydrates, magnesium, potassium, vitamin C, iron and beta carotene, sweet potatoes are certainly a runner's super food. Not only do these potatoes supply fuel for the body during a run, but also replace important minerals that are lost through sweat. Additionally, the potassium and magnesium help prevent muscle cramps. When preparing sweet potatoes, bake or microwave them to maintain their nutritional benefits.
Fish
According to RunningPlanet.com, "cold water fish and seafood are excellent sources of protein and critical minerals that are often lost through sweating." Cold water fish varieties include salmon and tuna, both of which are considered super foods for runners. These types of fish contain a high content of essential omega-3 fats, which encourage the body's inflammation response. To incorporate more salmon and fish into your diet, add it into salads, pasta dishes, casseroles and soups.
Dairy
Known for its bone-strengthening properties, calcium remains one of the most important nutrients for athletes. As a result, runners require dairy products in their regular diet. Dairy products, such as milk and yogurt, also contain protein, which helps your body's tissues and muscles recover after a run.
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