What to eat to run more durably and recover better?
Nutrition plays a key role for runners, not only to keep them full of energy before the workout but also to help recover muscles after exercise. A balanced diet of carbohydrates, lean protein and healthy fats will help the body maintain endurance.
Dr. Oluseun Olufade, sports medicine physician at Emory Healthcare (USA), emphasized: A reasonable diet is the foundation for running results. Practitioners need to choose foods that provide sustained energy and support muscle recovery".
11 foods to include in the diet of runners
Peanut butter: Rich in healthy fats, protein and fiber, helps you feel full longer and maintain muscle strength.
Eggs: The perfect source of protein, rich in choline, support muscle building and fat control.
Almonds: Rich in vitamin E and antioxidants, reduce muscle damage caused by exercise.
Bananas: Rich in carbohydrates and potassium, help replenish energy and prevent cramps.
Avocado: Provides good fats, fiber and potassium, which both support recovery and fight inflammation.
Grapes: Natural sugar and electrolytes, provide quick energy and help rehydrate.
Berries: High in antioxidants, help reduce inflammation, maintain long-lasting energy.
Orange: Rich in vitamin C and water, both boosts immunity and supports hydration.
Chicken: Lean protein, low in calories and fat, suitable for eating before or after running.
Oatmeal: Whole grains, rich in fiber, help you feel full longer and stabilize blood sugar.
Whole wheat bread: A source of complex carbohydrates, rich in vitamin B and iron, combined well with butter or turkey.
Foods to avoid before and after running
In addition to beneficial foods, runners also need to avoid some groups that cause digestive discomfort:
Foods with too much fiber such as brown rice and broccoli (easy to cause bloating).
Oily foods such as fried foods (difficult to digest, low nutritional value).
Spicy dishes (causing heartburn, digestive disorders).
Dairy products if lactose intolerance.
Energy drinks are high in sugar and caffeine, which can affect blood pressure and heart rate.
Dr. Olufade adds: Runner needs to listen to their bodies and adjust their diet accordingly. Choosing the right foods can make a big difference in your health and performance."
