Nutrition plays a crucial role in sports performance.
A well-balanced and scientific diet for runners should include essential nutrients: carbohydrates, proteins, fats, vitamins, and minerals. This article will help you understand which foods to consume before and after your run.
Before Running
Sweet Potatoes
Sweet potatoes are an excellent source of carbohydrates and provide a good amount of beta-carotene and potassium, which aid in recovery. Additionally, the manganese content in sweet potatoes can improve running performance and promote muscle health.
Peanut Butter
Toast with peanut butter is a great pre-workout snack. It is rich in vitamin E, a powerful antioxidant, and provides significant healthy fats, mainly monounsaturated and polyunsaturated fats, which help lower blood cholesterol levels.
Choose pure peanut butter without added sugar, salt, or oil.
Peanut butter also boosts immunity, accelerates post-run recovery, and prevents injuries. It is also a perfect protein source for muscle growth.
Dark Chocolate
As a running enthusiast, you should not overlook dark chocolate. Dark chocolate (with at least 70% cocoa) can lower blood pressure and cholesterol levels. Moreover, the flavanols present in it reduce inflammation. It is also a suitable snack for an afternoon energy boost.
While dark chocolate is delicious and healthy, limit your intake to a maximum of two bars per day, and pair it with nuts or fruits.
Coffee
When we talk about coffee, we mean black coffee without milk or sugar. Studies indicate that a cup of coffee can enhance your high-intensity interval running performance. The caffeine in coffee makes you run faster and cover more distance in less time.
Caffeine helps you run faster and cover more distance in less time.
However, a diuretic effect of coffee means you may need to urinate more frequently. Therefore, if you are participating in a marathon, consider your beverage choice carefully.
Whole Wheat Pasta
It is no coincidence that pasta parties are often held the night before a marathon. This carb-rich meal will help you replenish glycogen stores and provide energy for the race.
Choose whole wheat pasta to stay fuller longer and get more vitamins.
After Running
Eggs
Eggs provide Omega 3 and vitamin K, which are essential for strong bones, muscle growth, and quick recovery after exercise.
One egg meets about 10% of your daily protein needs.
Salmon and Tuna
Both salmon and tuna are excellent sources of protein and provide Omega 3, which reduces inflammation and aids in muscle recovery.
Yogurt
Yogurt is a perfect blend of carbohydrates and proteins, packed with essential amino acids. The calcium in yogurt strengthens your bones, while probiotics improve gut health.
Consuming yogurt right after your run accelerates recovery and protects your muscles.
Black Beans
Black beans offer a trio of nutrients: carbs, protein, and antioxidants. Carbs fuel your runs, while protein and antioxidants promote muscle recovery.
Green Vegetables
Green vegetables are rich in antioxidants, vitamins, minerals, and protein, which boost your body’s immunity. Additionally, eating green vegetables helps maintain blood pressure and prevent certain cancers. Consuming them after your morning runs is an excellent way to start your day with a boost of energy. This diet is also ideal for those who want to exercise to lose weight.
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