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Fuel for runners
January 15, 2014, 11:48 am
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Runners have to take in the right foods — ones that will keep them healthy and fuel peak performance. Below are some high-energy foods.

Almonds: Runners should eat a handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease.

Eggs: One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, containing all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you’ll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes.

Sweet potatoes: Sweet potatoes are a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function. There are even new sweet-potato varieties that have purple skin and flesh and contain anthocyanidins, the same potent antioxidant found in berries.

Oranges: Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. This fruit’s antioxidant powers also come from the compound herperidin found in the thin orange-colored layer of the fruit’s skin (the zest). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well.

Mixed Salad Greens: Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful greens such as radicchio, butter leaf, curly endive, and mache. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer’s, cancer, heart disease, and diabetes. These phytonutrients also act as antioxidants, warding off muscle damage brought on by tough workouts. You can usually buy mixed greens in bulk or prewashed in bags.

Frozen Stir-fry Vegetables: Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage. Most stir-fry veggie combos offer a potent mix of antioxidants by including red and yellow peppers, onions, bok choy, and soy beans.

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