Food is what gives you energy, and as a runner you will need lots of it. Running constantly burns carbohydrates and fats, depleting your bodies fuel sources in order to provide your muscles with the energy required for movement. To maintain good health and to maximise your performance, a healthy diet that incorporates carbs, protein, salt and fats is needed. Here are some of the best foods that can help runners achieve a healthy diet.


Concentrate on Carbohydrates - Whole Grain Pasta and Bread

There are two types of carbohydrates - compelx carbohydrates and simple carbohydrates. Simple carbohydrates include sugar, honey and jam w hile compelx carbohydrates include fruit, vegetables, bread and pasta. Nutritionists recommend that simple carbohydrates should make up 10% of your daily diet, while complex carbohydrates should make up 45% of your daily diet.

Why Carbohydrates are good for runners: During any activity that lasts longer then 15 seconds in duration, carbohydrates are the bodies preferred fuel source to provide energy around the body. When you run out of carbohydrates, your body will then use fats to provide energy. Why are carbohydrates your bodies first fuel choice ahead of fats you may ask? That is because one carbohydrate needs less oyxgen to be converted to energy than one fat molecule. In a real life scenario, this means that while you're running, you don't have to breath as hard to provide your body with energy.

How can you incorporate Carbs into your diet? Stock up on whole-grain breads, pasta, crackers, cereal, fruit, vegies and legumes. Snack on crackers, fruit and legumes while eating pasta and bread as main meals throughout the day.

Recipes using pasta

Creamy Cajun & Shrimp pasta 
Spaghetti with fresh tomato and basil sauce

 

Drink milk and eat milk product and eggs (Protein)

Why protein is good for runners: Protein is good for runners as it supplies your hard working muscles with the fuel needed to speed recovery and to build mass. 10% of your daily protein needs are found in eggs, which also contain 30% of your recommended amout of Vitamin K. Vitamin K is crucial for bone health, and will help reduce your chances of suffering from shin splints and other running-related bone injuries.

Milk products contain stearic acid, which is thought to improve blood-cholestrol levels, lowering your blood pressure and reduing your chance of heart disease.

How can you incorporate dairy products and eggs into your diet? Eggs are inexpensive, convenient and keep for long periods of time. It is easy to go to a local supermarket and stock up, and even easier to cook with the variety of recipe options that are available. Eggs can be used for french toast, scrambled eggs, poached eggs, or omlettes while milk can be used for cereal and smoothies. Cheese paired with biscuits can act as a desert or entree before or after a dinner.

Recipes using eggs

Seasonal Smoothie Recipe

 

Sweet Potatoes (Carbs)

Why sweet potatoes are good for runners: Sweet potatoes are high in the always-important carbs and are an excellent source of Vitamin A, a powerful antioxidant.

How can you incorporate sweet potatoes into your diet? Sweet potatoes can be eaten by themselves on a bed of salad, cheese and sour cream. Or they can act as a great side for a dinner (perfect for a roast), or you even slice them up into wedges and bake them as tasty fries.

 

Bananas (Potassium)

Why bananas are good for runners: Bananas are the health food. High in carbs, potassium, vitamin C, vitamin A, Vitamin B6, Folate and Magnesium a banana is as good of a food as there is. Potassium, usually lost through sweat, helps regulate muscle contraction and will prevent cramping.

How can you incorporate bananas into your diet? Bananas can be eaten as snacks or part of a meal. Add them to your cereal, smoothie or milkshake.