Whether you’re a seasoned runner or just starting out on your fitness journey, the quest for the best foods for runners is crucial.
Your dietary choices can have a significant impact on your performance, endurance, and overall fitness level. But with so many questions surrounding optimal nutrition, it can be overwhelming to determine the ideal options.
Should you opt for a pre-run banana, a high-fiber meal packed with whole grains and vegetables, or perhaps prioritize protein in your post-recovery meal?
Understanding which foods to consume and when to consume them can provide a distinct advantage and elevate your running abilities to new heights. Let’s explore the best foods for runners and how they can propel you toward becoming a stronger, more efficient runner.
Why Eating The Right Food Is Important For Running?
To build up your running fitness, aside from self-discipline and training, you should also eat the right foods.
An average-sized runner will burn about 100 calories per mile. That is why your diet should provide you with the right amount of calories to run. If you do long runs, carbohydrates can make up about 55 to 65 percent of your diet to maintain glycogen, which becomes energy for your body to use while running.
Your overall diet should include the three principal classes of macronutrients: Carbohydrates, Fat, and Protein.
Additionally, eating a diverse diet will ensure you get micronutrients and antioxidants, which are essential for muscle function and recovery.
The Importance of Nutrition Timing for Runners:
You also need to know what foods to eat before or during a run, as well as what foods are important for recovery after running. Aside from a balanced and healthy diet regularly, you also need a higher intake of certain foods before you head out to run.
Furthermore, the timing of when to eat the best foods for running is as important as what you eat.
For example, broccoli is rich in nutrients and great food in general but is bad before running because it is so rich in fiber that it takes the body time to digest. Before a run, you need easy-to-digest foods like yogurt or bananas.
The right foods at the right time can elevate your running performance, reduce the risk of running injuries and help you meet your training and competition goals. So, here are the top 10 foods that runners should include in their diet:
Table of Contents
1. Bananas
Benefits For Runners:
Runners have increased needs for specific vitamins such as B6, require greater calorie intake, and replace electrolytes such as potassium and magnesium lost because of sweating. Bananas contain all of these.
Bananas are rich in vitamin B6, which helps to convert carbohydrates into usable energy.
Also, a banana will help you maintain the same glucose levels as a sports drink, as it contains potassium, magnesium, and energy.
Bananas contain a healthy dose of potassium (about 400 mg). Potassium is a crucial mineral for runners, as it helps keep you hydrated and aids in recovery.
When To Eat:
Bananas are a high-carb energy booster and naturally contain the essential nutrients that make a good snack before or after a run.
2. Whole Grain Cereals, Bread, and Pasta
Benefits For Runners:
Whole-grain foods provide a more long-lasting supply of glycogen compared to refined grains like white bread, rice, or pasta. That makes whole grains ideal fuel for runners.
Whole grains are less processed and contain more of the natural nutrition found in the grain, including more fiber. This means they have more nutrients.
The increased fiber in whole grains will help you feel fuller longer, and the energy release is slower. So, you can keep going for longer, giving you the energy you need steadily over time.
More benefits, refined carbs food has a lower glycemic index compared to whole foods. Also, except for fiber, whole grains contain B vitamins, iron, magnesium, zinc, vitamin E, and antioxidants, which are good for your overall health, immunity, body weight management, and gastrointestinal health.
When To Eat:
About 3 to 4 hours before the run.
3. Sweet Potatoes
Benefits For Runners:
Sweet potatoes are an excellent source of complex carbohydrates much needed for running. A 5.3-ounce potato contains 110 calories. Additionally, sweet potatoes contain the following nutrients:
- Potassium – Potatoes are an excellent source of potassium, a vital nutrient for runners. It is one of the minerals essential for hydration and muscle function.
- Anthocyanins have been shown to improve endurance performance (in the purple varieties).
- The super-nutritious phytochemicals in sweet potatoes help reduce inflammation after running.
- Manganese may help recover rapidly from strains and sprains, speed up healing from running injuries, and may aid reduce post-exercise exhaustion. One cup (200 grams) of sweet potatoes contains 50% of the daily value.
- Vitamin A in the form of beta-carotene (in the orange/yellow varieties).
Beta-carotene helps to protect your skin from sun damage. It may provide sun protection at a minimum dose of 12 milligrams per day when taken for at least seven weeks.
Also, Vitamin A promotes good eyesight, so you can maintain sharp vision when running in the dark.
According to the Office of Dietary Supplements Trusted Source (ODS), a baked sweet potato in its skin contains around 1,403 mcg of vitamin A which is 156% of a person’s daily requirement.
When To Eat:
About 2 – 3 hours before the run.
4. Dark Chocolate
Benefits For Runners:
Eating a piece of dark chocolate before a run can boost your energy level, help to lower cholesterol levels and blood pressure, and eases inflammation.
Also, eating dark chocolate can create a positive mindset. Feeling more positive can improve your level of stamina and endurance.
The caffeine in dark chocolate may help you run longer. As it increases the blood levels of free fatty acids, making them available for fuel while preserving your glycogen stores.
The epicatechin polyphenol in cocoa beans may also have measurable performance benefits for runners. Research from Kingston University in England found that dark chocolate reduced the oxygen cost of moderate-intensity exercise and may be an effective ergogenic aid for short-duration moderate-intensity exercise.
When To Eat:
1-2 hours before the run.
Also, after the run for recovery, eat 1-2 ounces, which will help replace the glycogen stores.
5. Beets
Benefits For Runners:
Beets are well known for their performance-enhancing properties. They are full of health-promoting vitamins, iron, folic acid, and antioxidants. A few years ago, beet juice was found to increase levels of Nitric Oxide (NO) in the blood, which increases blood flow to the muscles, stimulates mitochondria growth, and strengthens muscle contractions, leading to significantly enhanced endurance in athletes.
In simple words, it means beets may help you run longer and recover faster.
Some research used recreational runners as subjects and found slightly improved 5K time trial results and lower perceived effort when runners drank beetroot juice before their runs.
But be aware that a 2017 review of 23 studies on the subject showed that beet juice is a performance enhancer, however, its effectiveness may be less when combined with other supplements, such as caffeine.
When To Eat:
It is best to eat beets 2-3 hours before a run.
Also, one to two shots of concentrated beetroot juice can work well.
6. Yogurt
Benefits For Runners:
Yogurt has a healthy mix of carbohydrates and protein, which makes it a good and easy-to-digest snack before a run and after a run for recovery.
Six ounces of cultured milk can help protect your heart, boost your immune system, and improve digestion. It’s a good source of vitamin D, potassium, and vitamin B12.
Yogurt also contains calcium, which is good for bone health and bone-building.
The probiotics in the yogurt aid digestion and are great for your gut. Probiotics may also help relieve symptoms of or prevent constipation, inflammatory bowel disease, and other stomach-related issues.
Moreover, greek yogurt has extra protein that is perfect for a post-run snack and can help accelerate recovery and build muscle.
Yet, you should prefer eating low-fat or fat-free yogurt.
When To Eat:
As a snack 30–60 minutes before a run or for recovery after running.
7. Coffee
The caffeine in coffee is a natural stimulant most commonly also found in tea and cacao plants.
Benefits For Runners:
- Improves performance: Hundreds of studies have shown that consuming caffeine before a workout likely helps us go farther and faster than without it.
- Coffee may help post-exercise recovery: One study had cyclists ride hard for 2 consecutive days to put them in a glycogen-depleted state. The cyclists who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66% more than those who drank only carbs.
This means drinking coffee is also beneficial after a run because it can help refuel muscles and recover fast from intense activity by increasing the speed of glycogen replenishment. - Good for overall health: Moderate consumption of coffee (up to five cups per day) is associated with a reduced risk of cardiovascular diseases and type-2 diabetes.
!Everything In Moderation: This comes with a notice. Research shows that about three to six milligrams of caffeine per kilogram of body weight are all you need to see benefits (for a 150-pound person, that’s roughly 12 ounces of strong coffee). Higher quantities don’t do more to improve performance, and you run the risk of developing adverse side effects like dizziness, anxiety, and heart palpitations.
When To Drink:
The best time is an hour to 45 minutes before the run.
Also, you can drink coffee after a run to speed up recovery.
8. Almonds
Benefits For Runners:
- Almonds have a lot of benefits for runners as they contain a high nutrient density that helps keep the body healthy for running. Their consumption has been shown to improve oxidative stress, inflammation, etc.
- Almonds are also a source of protein, healthy monounsaturated fats, and fiber. They contain vitamin E (an important antioxidant) as well as other key vitamins and minerals such as potassium, calcium, iron, phosphorous, vitamin B2, and magnesium.
- Magnesium is an energy and endurance-boosting mineral essential for running performance, as it regulates muscle and nerve function. So, runners may require more magnesium than the average person. A quarter cup of almonds contains a quarter of your daily value of magnesium.
- Eating whole almonds showed to improve endurance performance in trained athletes as some nutrients in almonds may contribute to carbohydrate reservation and utilization and effective oxygen utilization.
- Almonds can help reduce muscle damage, strengthen your bones, and boost energy to power through a run.
- Almonds are filled with healthy fats and flavonoids that protect your heart and fight inflammation.
When To Eat:
Half an hour before your run.
Also, almonds can be incorporated into the daily diet.
A 1 ounce (30 gr, about 23 almond nuts) per day will help meet essential nutrient needs.
9. Peanut Butter
Benefits For Runners:
- Peanut butter is full of healthy nutrients. Natural peanut butter contains macronutrients, carbohydrates, fats, and protein.
- Peanut butter provides long-lasting energy. It is high in calories which makes it perfect for long runs.
- It also contains minerals that are essential for runners, such as calcium, magnesium, phosphorus, and potassium.
Calcium helps keep your bones and muscles strong.
Magnesium and phosphorus support your muscles and nervous system. They also help convert the food you eat into energy for your run.
Potassium helps regulate your fluids, nerve signals, and muscle contractions. - It is a good source of vitamin E, niacin, and folic acid that help convert food to energy.
- Peanut butter is low in saturated fat and cholesterol. Research shows that peanut butter raises good cholesterol while not causing weight gain or increasing LDL, the bad cholesterol.
It mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood.
When To Eat:
- You can eat peanut butter on a cracker, or bread, about 2 hours before a run. Alternately, a tablespoon of peanut butter, 30 minutes before a run.
- Peanut butter is also relatively high in protein, which makes it an ideal post-run food for runners.
10. Salmon
Benefits For Runners:
- Salmon is an excellent source of high-quality protein, and it is one of the best food sources of omega-3 fatty acids.
Beyond improving heart health, omega-3 has been shown to possess several significant benefits for runners, including reduced inflammation, improved immune health, and better muscular blood flow that can enhance endurance performance. - Furthermore, the Omega-3s are great for reducing stiffness in joints and are ideal for runners who suffer from aching knees and hips. Unsurprisingly, many doctors prescribe fish oil to reduce the discomfort caused by joint problems.
- The high level of vitamin D found in wild salmon may assist in increasing muscular strength.
- Salmon is a protein-rich food that helps build muscle. So, athletes love salmon because it is a great ‘recovery food’ which is beneficial in rebuilding muscles and repairing connective tissues.
When To Eat:
The best time is after a run for recovery.
Summary
In conclusion, proper nutrition plays a vital role in the performance and overall health of runners.
The foods listed above provide a solid foundation for optimizing energy levels, enhancing recovery, and supporting endurance.
Remember to customize your diet based on your individual needs, training intensity, and goals. Don’t forget to stay hydrated and maintain a balanced approach to nutrition.
By incorporating these top foods for runners into your diet and adopting healthy eating habits, you can fuel your runs, improve your performance, and enjoy the many benefits that come with nourishing your body for optimal running.
So lace up your shoes, hit the road, and let nutrition be your ally on your running journey.
➤ Foods For Runners – Frequently Asked Questions
Absolutely! Bananas are a fantastic choice for runners. They’re packed with potassium, magnesium, carbohydrates, vitamin C, and B6. These nutrients help maintain muscle function, prevent cramping, provide energy, and support immune function. Whether you enjoy a pre-run snack or a post-run replenishment, bananas are a convenient and nutritious option for runners.
Peanut butter is relatively high in protein. It also contains potassium, magnesium, and calcium. It raises good cholesterol, and although there are not many carbohydrates in peanut butter, it’s a perfect spread on high-carb foods such as bread or apples. So, you can eat peanut butter before a run or after running to assist with muscle growth and recovery.
Yogurt is one of the best foods for runners. Especially greek yogurt is an excellent source of protein for your muscles and carbs that is easy to digest before and after a run. Yogurt also provides lots of essential minerals such as calcium and vitamins. However, it is better to eat low-fat or fat-free yogurt.
Of course, sweet potatoes are an ideal carbohydrate source for runners. They have a good balance between carbs, protein, fiber, and micronutrients. This makes sweet potatoes an excellent food to eat 2 to 3 hours before mid to long-distance runs.
Before a run, you should prefer eating foods high in carbohydrates and lower in fat, protein, and fiber. For longer runs, it is also important to eat foods that provide essential micronutrients for runners, such as potassium and magnesium, which play important roles in many bodily processes, including regulating muscle movement, the nervous system, and fluid balance.
The most suitable foods before a run are:
1) Bananas – Half an hour before your run.
2) Peanut Butter on a cracker or bread – Half an hour before your run.
3) Almonds – Half an hour before your run.
4) Yogurt – 30 to 60 minutes before a run.
5) Dark Chocolate – 1 to 2 hours before the run.
6) Sweet Potatoes – 2 to 3 hours before the run.
7) Beets – 2 to 3 hours before a run.
8) Whole Grain Cereals, Bread, and Pasta – 3 to 4 hours before the run.
➤ References
- Domínguez, R., Cuenca, E., Maté-Muñoz, J., García-Fernández, P., Serra-Paya, N., Estevan, M., Garnacho-Castaño, M. (2017, January 6). “Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review“. National Library of Medicine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/ - Rudy Mawer, MSc, CISSN — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition (2016, Updated 2021): “How Caffeine Improves Exercise Performance”. Published by Healthline’s Medical Affairs.
https://www.healthline.com/nutrition/caffeine-and-exercise - Banafsheh Jafari Azad, Elnaz Daneshzad & Leila Azadbakht (2019). Peanut and cardiovascular disease risk factors: A systematic review and meta-analysis, Critical Reviews in Food Science and Nutrition, 60:7, 1123-1140, 2020.
https://www.tandfonline.com/doi/full/10.1080/10408398.2018.1558395 - Thomas Watson (2021): “Should You Drink Coffee Before Running? Here’s How Much To Drink“. Published by Marathon Handbook.
https://marathonhandbook.com/coffee-before-a-run/ - Liz Applegate, Ph.D. (2016): “Run Strong With Whole Grains“. Runner’s World.
https://www.runnersworld.com/nutrition-weight-loss/a20811544/run-strong-with-whole-grains/ - “Why World-Class Athletes Rely on Peanut Butter” – Published by National Peanut Board.
https://www.nationalpeanutboard.org/news/fueling-athlete.htm