Runners need to consume foods that promote healthy bodies, fuel peak performance, and assist with recovery.
My top awesome food for runners? Chia seeds. Chia (not to be confused with chai tea) are the richest plant source of Omega-3, you know… the vital fats that protect against inflammation and heart disease. Chia seeds even contain more Omega-3 than salmon, take that myths. One oz. of chia seeds contains 4.4 g of protein. By weight, the chia seed is 23% complete protein. Complete protein is difficult to come by in the plant world and Chia seeds contain all nine amino acids in proper ratios to form essential for runners complete protein. Chia seeds are great in smoothies, on salads, or made into a chia gel (soak 1-2 tablespoons of chia seeds in 1 cup of liquid – water or nut based milks – chia seeds retain about eight times their weight)
Another awesome food for runners is Kale. Kale packs a huge vitamin-K punch; a serving provides about 700% of daily recommended intake. Vitamin K promotes osteotrophic (bone formation and strengthening) activity, essentially it keeps your bones healthy. Kale is also very rich in vitamin A, a serving provides over 500% of a typical daily recommend amounts. Vitamin A is excellent for your vision, bone metabolism and skin health. A serving of kale also provides 200% of daily recommended levels of vitamin C, a powerful antioxidant, which helps the body develop resistance against infectious agents, like colds, and repair muscles post run. Kale is high in fiber, has carotenoids that help keep UV rays from damaging the eyes and causing cataracts (even if you eat kale often wear sunglasses when running in the sun)
Bananas, most runners already know that bananas are good pre (usually don’t upset stomachs) and post run foods. They provide a good source of carbs and potassium, which runners loose through sweating and need to regulate blood pressure. Bananas also help regulate muscle contraction and prevent cramping.
What are your top awesome foods for runners? What are your go to pre and post run foods?