Runners, listen up! Here are 11 foods that will help you while preparing and training for a 5K race...
While training for any sort of physically demanding sport, the type of food you put into your body is just as important as your workouts. The proper foods can help you get faster and stronger in order to get that extra edge on the competition. When it comes to the high amount of endurance running a 5K takes, these certain foods will help you prepare.
- OATS
- Be sure to avoid the instant varieties and opt for either rolled oats or steel cut. They are digested slower and are friendlier to your energy and blood sugar levels.
- Benefits of oats consist of:
- Very high in protein
- Slow to digest
- Little fat
- Easy to digest fibre
- High in B vitamins
- High in selenium
- Contains potassium and iron to keep you fuelled
- BROWN RICE
- Benefits of brown rice consist of:
- High in B vitamins
- High in selenium
- High in potassium
- High in magnesium
- High in manganese
- Helps support thyroid health
- Helps muscle repair
- Rich in slow digesting carbs for long sustainable energy
- Help proper blood sugar regulation
- DATES
- Dates are awesome for a pre-run snack. They will keep you with a boost of glucose to keep those legs energized! Although, because they are high in sugar, you shouldn't be snacking on them all day. Dates are great for runners because of their high volume of vitamins and minerals.
- Benefits of dates consist of:
- High in vitamins and minerals
- High in potassium
- High in pure glucose
- Little fibre
- LEAFY GREENS
- Some leafy greens that are great for runners are romaine, spinach, chard, kale, arugula, and collards. Cook some of these leafy greens, make a salad or use them in your smoothies!
- Benefits of leafy greens consist of:
- High in alkaline to prevent inflammation
- Promote heart health
- Help healthy blood levels
- High source of magnesium
- High source of iron
- High source of B vitamins
- SWEET POTATOES
- Sweet potatoes are one of the best carbs you can eat for your weight, blood sugar, heart, and energy levels.
- Benefits of sweet potatoes consist of:
- Easy to digest
- Lower your glycemic index
- High in carbs for long runs
- Large amount of vitamin B6
- High amount of magnesium
- High amount of vitamin A
- GREEK YOGURT
- Greek yogurt is an amazing for runners because of the amount of every they can provide. Be sure to choose the low sugar kind. Top your yogurt with some berries or even some oats!!
- Benefits of Greek yogurt consist of:
- Low in lactose
- High in protein
- Easy to digest proteins
- Light carbs
- PEANUT BUTTER
- Peanut butter is great for pre-runs! It is very energizing to help you keep moving!
- Benefits of peanut butter consist of:
- High in protein
- High in potassium
- High in B vitamins
- High in fiber
- Its fats are heart healthy
- COCONUT OIL OR BUTTER
- Coconut oil or butter is a great source of energy for runners. The fats in coconut are used immediately for energy to give you the boost you need!
- Benefits of coconut oil or butter consist of:
- Good source of fibre
- Contain healthy fats
- No cholesterol
- ORANGES
- Oranges are great for a post-run!
- Benefits of oranges consist of:
- Sugar content is mostly glucose, not fructose, and is easier to digest.
- Contain vitamin C
- Contain a good amount of B vitamins
- Boost brain and muscle health
- Fibre in oranges are great for blood sugar levels and digestive health
- BANANAS
- If you are a runner, bananas is the best thing you could eat.
- Benefits of bananas consist of:
- High in potassium
- High in B6 content
- Contain trytophan, which produces serotonin
- Natural source of sugar
- HEMP PROTEIN
- Easy to digest protein is extremely important for runners. It is rich in nutrients and is a complete protein.
- Benefits of hemp protein consist of:
- Easy to digest
- Good source of alkaline for inflammation in the body
- Good source of magnesium
- Good source of iron
- Helps sleeping
