5 Healthy Foods for Runners


5 Healthy Foods for RunnersRunners require a healthy diet plan to stay fit and have enough energy levels. This will help them to overcome the intense demands of practice sessions and real marathons. With so many processed foods in our supermarkets and shops, we can easily get confused and end up with the wrong food choices. These are some of the healthy foods for runners.

1. Sweet Potatoes

Sweet potatoes provide our bodies with vitamin c, iron, potassium, and minerals such as manganese and copper. A 100 – calorie sweet potato, gives the body more than 250% of the daily requirements of vitamin A which is supplied in the form of beta-carotene. Beta-carotene is a powerful anti-oxidant. Manganese and copper are required for optimal muscle functionality which can affect performance levels. Sweet potatoes can be baked or boiled but for best nutrient retention, they should be cooked with a pressure cooker.

2. Whole Grain Pasta

Pasta is a food stuff that is preferred by most runners because it has a high content of carbohydrates that are easily digestible. These digestible carbohydrates are very essential in helping body to rebuild energy and useful during recovery. Whole grains contain a high fiber content, extra vitamin Bs and are very important in the metabolism of energy. They also contain disease fighting compounds called lignans. Pasta can be mixed with vegetables, seafood, lean meat or combined with a light sauce. This is a good whole meal perfect for every runner.

3. Chicken

Protein requirements for runners are about 50% more than non-runners. This high protein content is required for muscle rebuilding and recovery after those intense practice sessions. A quarter chicken can provide a runner with more than half of their daily protein requirements. Chicken also contains selenium which is a rare element but very useful in protecting the muscles from damage brought by free-radical. Runners are people who do not have much time for cooking. With a pressure cooker, you will only take 10 minutes to prepare your favorite chicken meal.

4. Salmon

When it comes to a diet of fish, salmon is the ultimate king. Salmon provides a runners body with a high quality protein. On top of that, it is one of the best sources of omega 3 fats. Omega 3 fats are important in balancing the body’s response to inflammation. Inflammation response is a body condition which leads to asthma when disturbed.. According to the American journal of health, people with exercise induced asthma improved in three weeks after eating a salmon diet.. Salmon can be baked or grilled, but again it is advisable to use a pressure cooker to enjoy all the benefits associated with it. Salmon should not be cooked for more than 10 minutes which makes it ideal to use a pressure cooker.5 Healthy Foods for Runners

5. Eggs

A single egg gives the body 10% of the daily protein needs. Other than the human breast milk, the other source of complete food protein is an egg. Eggs contain all the important amino acids that are required to for muscle fuel and recovery during exercises. One egg also gives the body 30% of the require vitamin K which is important for healthy bones. Eggs can be scrambled or boiled.


The schedule of a runner is very demanding. With a poor selection of food choices, you can fail to realize any gains as a result of under-performance and fatigue. To hit peak levels, the foods listed above will help you. For better nutrient retention, use a pressure cooker.