The types of foods a runner eats before and after a run has a significant impact on performance. In order to maintain a high energy level, runners need to eat a diet with just the right ratio of carbohydrates and protein. While every runner has different caloric needs, there are certain foods that provide more energy than others, and runners need to stock up on energy-giving foods that don't tax the digestive system.
Whole Grains
Whole grains have a high carbohydrate content and can be a steady source of energy for both long and short runs. Whole grains such as oatmeal, granola, whole wheat bread, whole wheat bagels, cream of wheat and wheat noodles or pasta are high in calories, low in fat and a valuable source of fuel for runners. "Fitness" magazine reports that a small bagel with peanut butter eaten in the morning can provide energy for the long run and is easy to digest.
Lean Protein
Certain types of fish and poultry contain muscle-building protein and can help a runner maintain strength during running season. CoolRunning.com points out that runners need slightly more protein than nonrunners each day, but too much protein can damage the liver or kidneys. Runners can get their protein from foods such as egg whites, nuts, beans, lean meats, fish and low-fat cheese.
Vegetables
Vegetables are an important part of a well-balanced diet, but there are certain vegetables that can provide more energy per serving than others. Sweet potatoes contain carbohydrates and vitamin A and are low in fat. Cooked dry beans, including lentils, garbanzo beans and split peas, are high in protein and also contain fiber, which can help maintain a healthy digestive system.
Fruits
Some fruits contain potassium, fiber and vitamin C, which can help a runner's body repair itself after a long run and also prevent injuries. Bananas contain carbohydrates and potassium and can provide a boost of energy before a long run. Berries contain vitamin C and potassium, which help the body repair itself. Other fruits that are high in carbohydrates include apples, cantaloupe, dates, grapes and oranges.
Low-Fat Dairy Products
Many low-fat dairy products are high in calcium and are also a healthy source of protein for runners. Skim milk contains protein, calcium and potassium and is easily absorbed by the body after a long run. Low-fat yogurt and low-fat cheese are versatile foods that can be incorporated into many meals for the runner's diet. Other low-fat dairy options include milk-based soups and frozen yogurt.
Member Comments