5 Foods That Help Runners Run Better

As a new year starts and gyms begin to fill up to capacity with everyone who made a resolution to get fit in 2020, many fledgling fitness fanatics are flocking to the web looking for the best foods to fuel their goals. But, what many newbies don’t consider is that your goals in the gym—such as building muscle or losing weight—can make your dietary needs vary as wildly as that one guy’s animalistic screams on the weight bench (you know the one).

If you’ve picked running as your passion and you’re looking to improve your overall speed and performance, focusing on eating the right foods at the right time can be the kick start you’re looking for to boost your stride tremendously, with the added bonus of reducing your risk for injury and illness.

For runners making their grocery list, here are five foods to consider including into a weekly meal plan.

Bananas

Perfect as a high-carb energy booster before a run, bananas are packed with potassium, sodium, magnesium and chloride, all of which help you compensate for mineral loss during particularly sweaty runs. Plus, studies have shown that potassium-rich foods such as bananas aid in lowering blood pressure and combating hypertension. And, clocking in at a modest 105 calories per 118 grams, they’re a great snack that won’t break your caloric budget.

Peanut Butter

Packed with protein, vitamin E and all those good fatty acids, peanut butter is a great option in moderation for both snacking and as part of your regular meals. Monounsaturated and polyunsaturated fats—the fatty acids found in peanut butter—have been shown to help lower cholesterol levels, strengthen your immune system, speed up your post-run recovery and aid in preventing injuries. Plus, consuming a healthy amount of protein can help your muscles grow. The only caveat? You’ll need to find one that isn’t filled to the brim with added sugar (typically in the form of high-fructose corn syrup or even good ol’ white sugar). Try it spread on apples, whole wheat toast or as part of a sauce or spread!

Broccoli

It’s green, and green typically means it’s good for you. Broccoli is jam-packed with vitamins C and K as well as calcium and folic acid. Together, that potent cocktail works a number of wonders, but for runners it helps reduce the risk of sore muscles after intense workouts and helps strengthen your bones, taking you one step closer to being a truly lean, mean, fighting machine. Pair it with salmon, lean beef or chicken to pack a bit of protein and round out a completely healthy meal.

Dark Chocolate

Trying to schedule your workouts, your meal plans, your social life and your daily intake of vital nutrients can be a bit of a madhouse. Thankfully, chocolate is there for you. Chocolate cares. And, if it’s above 85%, those little squares that get you through the day can actually be doing way more for you than just getting you through the day. Numerous studies have shown that the antioxidants present in dark chocolate are great at reducing inflammation, increasing your oxygen production levels, providing an energy boost and helping with muscle recovery. Mix it with some nuts and the protein-carb combo can be a powerful treat that tastes good and is good for you!

Coffee

While studies go back and forth on the overall effectiveness of many’s favorite morning cuppa, caffeine in moderation has regularly been shown to improve performance when consumed at the right time—typically an hour or so before you begin your run or exercise routine. But, that “moderation” word is key, as the more you consume the more you run the risk of developing negative side effects like dizziness, anxiety and heart palpitations. Typically, three-six milligrams of caffeine per kilogram of body weight (roughly 12 ounces per 150 pounds) is plenty to reap the benefits, which range from helping stave off Alzheimer’s disease to “getting things moving” down below and assisting with any irregular bowel movements.