Best Foods for Runners

Good source of carbs as well as potassium, which runners lose through sweating and they help regulate muscle contraction and prevent cramping. Also considered a "safe" pre-run food because they are unlikely to cause gastrointestinal issues.

Runners need around 50 to 75 % more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. One four-ounce serving of chicken can supply about half a runner's daily protein needs. Plus chicken contains selenium that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run.

Berries have anthocyanins that assist with postrun recovery and muscle repair.

Its low glycemic index allows it to control blood sugar levels and enhance performance due to the steady release of energy. It also allows for much of the daily requirements for protein (30%), fiber (almost 60% and much of it the cholesterol-lowering soluble type), and folate (60%), a B vitamin that plays a key role in heart health and circulation.

With potent antioxidants called flavonols that can boost heart health.

Excellent source of vitamin A, which helps promote a strong immune system.

Easily digestible carbs that restock spent glycogen (energy) stores.

Blend of phytonutrients may fend off age-related diseases, such as Alzheimer's, cancer, heart disease, and diabetes plus the phytonutrients act as antioxidants, warding off muscle damage brought on by tough workouts.

Makes a good postrun recovery meal with its mix of carbohydrates and protein. Need to choose a cereal with at least five grams of fiber and at least eight grams of protein.

Excellent post run snack with 90 percent of the daily requirement for Vitamin A.

Has injury healing nutrients plus more than 50 percent of your daily omega-3 fat requirements.

Help alleviate muscle soreness especially after hard workouts such as downhill running as Vitamin C has been shown to reduce soreness in athletes.

Good source of protein and calcium that provide healthy bacteria for your digestive tract to function optimally and may also provide anti-inflammatory benefits.

Good source of protein needed to build and repair muscles damaged during training.

Most complete food protein short of human breast milk,. The protein in eggs contains all the crucial amino acids hard-working muscles need to promote recovery.

Excellent source of vitamin E, an antioxidant that many runners fall short on because there are few good food sources of it. Eating nuts may lower cholesterol levels, particularly the artery-clogging LDL type and thereby decrease the risk for heart disease.

Eating whole grain bread reduces to around 38 % any suffering from metabolic syndrome, which is characterized by belly fat, low levels of the good cholesterol, and high blood sugar levels.

Packed with carbs and also rich in protein, quinoa is a good substitute for pasta.

A combination of antioxidants e.g. beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing inflammation caused by free-radical damage.

Cooked dry beans e.g. pinto, lentil, garbanzo, and split pea are high in protein and fiber, plus low in fat.

Protein full of heart-healthy omega-3 fatty acids that helps to repair muscles after a workout.