A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness. The best foods every runner should include in his or her meal plan are:
If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium and chloride) compensates for this loss and lowers your blood pressure at the same time.
More Here: https://www.runtastic.com/blog/en/optimal-performance-the-9-best-foods-for-runners/
Oatmeal is the perfect breakfast when you want to go out for a run afterwards. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, oats have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer. Also, did you know that a healthy adult should get about 50% of his or her total energy from carbohydrates?
3. PEANUT BUTTER
Here, we are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery and preventing injuries. Peanut butter also contains a good deal of protein and thus helps your muscles grow. Try putting peanut butter on whole grain toast with banana slices – it tastes amazing! It is also good for a snack with a few slices of apple.
This green vegetable is full of vitamin C. According to studies, this can help reduce the risk of, or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid and vitamin K, which strengthen our bones. Our tip: Broccoli tastes great together with salmon or lean beef.