5 Favorite Foods for Runners

This week I’m sharing the 5 foods that I cannot do without.  I literally have each of these just about every day.   All of these are known to increase performance and are great for runners when trying to optimize their fuel intake. 

1.      Bananas are among the best pre-workout and pre-race foods for runners. Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just 1 gram of protein, and no fat whatsoever. Bananas are also extremely high in potassium (400 mg), which is lost in sweat during exercise. Their texture and taste make them easy to consume, and their natural outer layer make them easy and portable as a snack.  They are high in Potassium, B6, Magnesium and pack lots of energy. 

2.      Sweet Potatoes supply fuel for the body during a run, and can replace important minerals that are lost through sweat. The potassium and magnesium help prevent muscle cramps, and they are loaded with anti-inflammatory nutrients which greatly help runners avoid injuries.  They are a great source of Vitamin A, Beta-Carotene, Carbohydrates, Vitamin C and Manganese

3.      Chicken is one of the leanest protein sources.  A single skinless chicken breast supplies 28 grams of protein with a mere 2.5 grams of fat. Chicken breasts are also easy to prepare in various ways.  I often prepare a batch of them on the weekends to keep on hand during the week for easy meal prep.

4.      Almond Butter has about the same amount of fat as peanut butter, but twice the monounsaturated fat which helps maintain healthy cholesterol levels.  It also packs more calcium and magnesium, which is a mineral that is important for muscle contraction.  Furthermore, it has three times more Vitamin E than peanut butter.

5.      Shakeology packs up to 18 grams of protein and vital complex carbs in every serving. Plus it delivers whole-food nutrition from some of the most nutrient-dense foods on the planet that are stocked with essential amino acids, vitamins, minerals and more than 20 different antioxidants, enzymes and phytonutrients. A few ingredients in Shakeology that can help boost energy include:

a.      Chia meal (seed): Supports energy endurance with omega-3 and -6 fats, protein, fiber, and essential trace minerals. It helps support high-energy endurance.

b.      Maca Powder (root): Known for its ability to help increase stamina and energy levels.

c.       Holy Basil Powder (leaf): May act as a powerful promoter of energy and athletic performance.