Spring here, summer is coming.. Its about time to get in shape! With the weather being, well, better than it has been for several months, I like to take my run from the treadmill to the outsides. To get the most out of your run, it’s important that you load up with energy before, and refill with the right food afterwards.
Here are the optimal food for you as a runner with why they’re good for you.
- Sweet Potatoes
- Brown Rice Pasta
Why Eat Those? The foods above are high in complex carbohydrates. They serve runners by filling muscle glycogen stores, which is a major energy source during high intensity workouts and races. A higher percentage of complex carbs are recommended in the days leading up to a competition, and this “carbo loading” can maximize glycogen stores and contribute to improved performance.
- Salmon (also a source of polyunsaturated fats)
- Mixed Nuts (almonds, walnuts, pistachios)
Why Eat Those? The foods above provide quality proteins. Salmon and eggs represent complete high-quality proteins, meaning they contain all nine essential amino acids in ample amounts. Mixed nuts, particularly pistachios, can also be a good source of protein. Consuming enough protein is critical for recovery and providing muscles with “what they need” to recover from and adapt to training stress.
- Mixed Greens (spinach, spring mix, arugula)
Why Eat Those? Every balanced diet requires a lot of fruits and vegetables. While there is nothing “performance-enhancing” per se about these foods (have you ever seen tomatoes offered at a race aid station?), they should be a critical part to every runner’s diet. They provide the vitamins, minerals, and phytonutrients to keep the immune system strong and metabolic processes optimized.
pic from: skinnyandfabulous.tumblr.com