Essential Foods for Runners
For those of you looking for a quick list of nutrition necessities for runners, look no further. Not only will these foods prepare you before a run but they will also keep you nourished during a race and help you recover after a race. Here are the top 5 foods for runners:
1. Bananas – these are nothing short of a super food. Packed with Potassium and several other micronutrients such as Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B6, Calcium and so on, bananas are great before a run, during a run and after a run. Like the credit card commercial says, “don’t leave home without it!”
2. Peanut butter and jelly sandwiches – surprised that this is on the list? Well, you shouldn’t be! This childhood classic is packed full of ideal caloric value from the peanut oil to the carbohydrate rich jelly. Not only are PB & J sandwiches easy to stomach but they taste great as well. Unfortunately milk doesn’t count as a good pre, during and post run supplement so you’ll have to wash it down with water.
3. Pretzels and salt packs – during a long run you’ll sweat out a lot of sodium. It’s absolutely necessary to replenish your sodium levels if you plan on running in really hot climates or for runs over an hour. Hydrating without supplementing with electrolytes can lead to a condition called hyponatremia, a serious and potentially fatal condition. Runners can develop brain swelling and fluid in the lungs by being “over hydrated” when they consume too many fluids and not enough electrolytes. Putting down some pretzels or swallowin a pack of salt, like the packets you might find in a restaurant, are great ways to maintain appropriate electrolyte levels.
4. Apples and oranges – they taste good, have a lot of water, excellent source of complex carbohydrates, and are easy to swallow. Enough said. Eat them.
5. Your secret item – figure out what keeps you fueled and makes you happy. A running coach of mine thrived off of candy corns! I’ve known other runners with in-race fetishes for brownies, gummy bears, poptarts and other random foods. As long as you can stomach the food and you know it provides some form of nutrient value, then fit it into your running diet.
Obviously this isn’t a scientific list of exact nutrient types and amounts that should be consumed. It’s hard to say precisely what every runner should eat because it varies by person. The important take away is that some foods and nutrients you simply cannot run without, such as complex carbohydrates and certain electrolyte, however each runner should experiment with several food types to see what works for them.
Do you have recommendations for this list? What culinary delights keep you fueled up for a run?
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