Superfoods For Runners

Running is a sport that requires vast amounts of energy. Like any form of endurance sport, long-distance running events like marathons and triathlons shouldn’t be taken lightly. Along with hard work and dedication, competitors should carefully consider their intake to ensure they get the nutrition they need for peak performance. But what exactly should runners eat whilst training for an endurance event? Here are some superfoods every runner should consider including in their diet.

Sweet Potato

Sweet potatoes are an excellent source of the electrolytes potassium, magnesium and manganese, which are lost through sweat as you train. Not only that but compared to regular potatoes, sweet potatoes have much more fibre, vitamin C, iron and less starch. Add more sweet potatoes to your diet by swapping your traditional potato sides for sweet potato alternatives. For instance, you can make a delicious and nutritious sweet potato mash, a perfect accompaniment to grilled meats and seasonal vegetables.

Spirulina

Spirulina, a type of algae that grows in both salt and freshwater, may not sound appealing, but this deep green superfood has nigh-on magical properties. Research suggests spirulina may have antioxidants, pain-relief and anti-inflammatory, ideal for aiding recovery between training sessions. You may have already consumed spirulina in the form of green smoothies and wellness shots; however, there are many ways in which you can add it to your food. Try adding a spoonful of spirulina powder to salad dressings or pasta sauce for a potent nutritional boost.

Nut Butter

Nut butter containing peanuts, almonds or cashews is incredibly versatile and can be added to a number of varying recipes for a smooth, creamy texture and earthy flavour. Aside from being delicious, nut butter produces a high energy output due to its carbohydrate and protein content, promoting muscle growth and recovery. Consider consuming this energy-boosting superfood as a nutritious pre-workout snack by adding a spoonful of peanut butter to oatmeal or dipping a banana in almond butter.

Eggs

One of the main advantages of eggs is convenience. You can whip up an omelette or some scrambled eggs in a matter of minutes after a training session for a tasty, high-protein snack rich in micronutrients like vitamins A, D, E, choline, iron and folate. Additionally, one large egg contains around 6g of high-quality protein, making eggs an excellent source of this macronutrient for non-meat eaters. Source free-range eggs where possible, as not only is this kinder in terms of animal welfare, but studies have found that free-range eggs contain more nutrients and less cholesterol than caged alternatives.

Carb Drinks

Although carbohydrate drinks aren’t necessarily a superfood, they can significantly improve your running performance and endurance. Carb drinks are essential for keeping you hydrated whilst replenishing glycogen stores and electrolytes during and after training sessions. Once your glycogen stores are depleted, you may experience symptoms of fatigue, such as chronic tiredness, dizziness and muscle weakness. Keep your body functioning at full capacity and smash your goals by filling your water bottle with a naturally-flavoured carb drink.

Avocados

Avocados are another tremendously versatile ingredient you can consume with any meal. For breakfast, top a slice of thick-cut wholemeal toast with thinly sliced avocado. For lunch, dice an avocado and add it to a salad, and for dinner, make zesty guacamole as a condiment for tacos or fajitas. Avocado is an excellent source of healthy, monounsaturated fats crucial for repairing muscles. Furthermore, a pre-workout snack of mashed avocado on rice crackers could help you sustain energy levels throughout your session.

Chia Seeds

Chia seeds, the edible seeds of Salvia hispanica, a flowering plant in the mint family, help lower LDL cholesterol and slow digestion, preventing blood sugar spikes and keeping you satisfied for longer. Chia seeds also supply a healthy balance of essential amino acids, aiding muscle recovery. Adding chia seeds to your daily intake is exceptionally simple - add them to smoothies, mix them into yoghurt, or make delicious, protein-rich chia pudding.

Coconut Water

Hydration is vitally important for all athletes, gym-goers and physical exercise enthusiasts. Becoming dehydrated during a training session can lead to poor performance; however, it can also put you at risk of headaches, decreased coordination, nausea, and muscle cramping. While water is arguably the best way to stay hydrated, coconut water contains electrolytes, such as potassium, sodium and manganese, making it ideal for endurance sports.

Read more about the importance of hydration for athletes here.

Emily Price