Foods You Should Be Eating to Maximize Recovery
By: Kellie McKinney
Repairing muscle to maintaining energy, runners' bodies have special nutritional needs. Here, are a few great food options for runners — peanut butter tops the list - my favorite!!!!
Food does more than just squelch hunger for runners, it also fuels your muscles and keeps you healthy.
Whole wheat toast with Peanut Butter
If you're a morning runner, you know it can be tough to hit the road on an empty stomach. It's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you the energy you need to power through! This quick-and-easy snack has carbs and protein, plus it's easy to and it's my go to in the AM!
If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. A little bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.
Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That's why, in addition to their high fiber content, berries are a good option for runners: the vitamin C and potassium they contain help the body repair itself.
This nutritional powerhouse has vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and a healthy lifestyle.
Running and other weight-bearing exercise can help you improve your bone density. But calcium is essential part of the equation, and many runners don't get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein — important for building muscle and recovering from tough workouts. Try adding almonds and fresh strawberries...delicious!
In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.