The 5 Healthiest and MUST HAVE foods for RUNNERS!

The diet of a runner can make such a significant difference to performance, recovery, immunity and general well being. The stress put on the body through this activity is often underestimated and certainly does require an A1 diet to ensure a person can continue to run long term.

Here are only a handful of some of the most beneficial foods for runners:

Blueberries

You only need to look at the colour of these berries to know that they are BURSTING with goodness! Blueberries provide one of the richest sources of antioxidants, containing anthocyanin- a powerful cancer fighting antioxidant, as well as antioxidants Vitamin C and E.

Runners generally need a much higher intake of antioxidants due to the stress this activity imparts on the body. Free radicals are created in the process of running and these need to be countered with antioxidants to prevent cell damage.

Blueberries give you a massive bang for your buck in terms of antioxidants- so swallow the extra expense and invest in some of these wonder berries today.

You can buy them fresh, however, may find it more economical to go frozen this time of year. They are just as delicious frozen and make a sensational addition to the morning serve of porridge! Simply add to traditional oats before cooking.

Blueberries are also a great source of folate, potassium, carbohydrates and dietary fibre.

If you are not a porridge fan, try them in a smoothie, in some low fat muffins, pancakes, salads, or on your usual cereal or fruit salad!

Bananas

Another super food! Banana’s cannot be missed in the diet of runners! They are rich in carbohydrates, low in fat, low GI, high in fibre, full of potassium, magnesium, Vitamin C and Vitamin B6!!

How does this translate for benefits? Well, potassium, which is lost in sweat, is important for a healthy heart, nervous system and kidneys. Magnesium aids in the contraction of muscle and the extraction of energy from carbohydrates. Vitamin C- again a powerful antioxidant. And Vitamin B6 which aids the nervous system, contributes to healthy skin and optimal energy production.

If you don’t fancy biting into one of these portable health snacks, why not try them in a smoothie, low fat muffin, custard, sandwich or blended with other fruits for a juice with a difference! They are delicious sliced into porridge with some honey, great on a honey topped crumpet or simply sliced onto your regular cereal.

Fill your trolley with a daily fix of the banana today!

Low Fat Yoghurt

Yoghurt cannot be beaten as a snack for runners as it provides the best of both world’s in terms of the nutrients required for optimal recovery, and at any other time, for a balanced intake- protein and carbohydrate. It is fairly portable if you can keep it cold (think lunch bag with ice-block) and is also an excellent source of calcium, which we all know is essential for healthy bones, but also keeps our blood and muscles functioning optimally.

In order to keep the heart healthy by minimizing saturated fat intake, it is recommended that you select low fat varieties. Look for less than 1-2g fat per 100g of a product.

Yoghurt is also a source of lives cultures which provide useful probiotics to encourage a healthy gut flora, protection from harmful bugs and an overall healthy digestive system. The bacteria in yoghurt also reduces the lactose content, making yoghurt well tolerated by those who are known to have an intolerance.

Yoghurt is so, so versatile! Use it on sweets as an alternative to cream, to top fruit salad, in smoothies, on its own, as a fruit platter dip, etc! Natural low fat yoghurt is a brilliant alternative to sour cream and can be used to top baked potatoes, stir into a bowel of pumpkin soup, add to a curry, or many other savoury dishes that would usually call for sour cream.

If you think you are not a yoghurt fan, I encourage you to give the yoghurt of today a serious try! Food technology is now so sophisticated and advanced, yoghurt is just not what it used to be- more creamy, evenly textured and tasty than ever! I have challenged MANY of my clients (especially men) who swear they do not like yoghurt- to give it a try and most have always been pleasantly surprised!

Give it a go next time you have an opportunity! Your body will thank you for it!

Salmon

This is definitely the king of fish! Other than being a brilliant source of high quality protein, salmon boasts one of the highest concentrations of omega-3 fatty acids.

Running can cause quite a lot of inflammation within the body and may even be the source of a few aches and pains. A daily intake of omega-3 is vital for a runner to help balance the body’s inflammation response. Salmon, at least once a week, will contribute a highly valuable source of these. Omega-3’s also aid in the prevention of heart disease, some cancers, arthritis and asthma.

In addition to the protein and omega-3’s, salmon also provides a rich source of niacin (Vitamin B3) and other B vitamins- needed for the release of energy from food. If you eat the bones you’ll also get a good dose of calcium!

You can try fresh salmon grilled, poached, baked, steamed, barbequed, wrapped in filo pastry, or raw as sashimi! Canned salmon is also incredibly versatile, making great salmon patties, sandwiches, quiches, pasta dishes or salads! Smoked salmon, although higher in salt, is delicious with some low fat cream cheese on a sandwich, on pita-bread based pizza’s, in pasta dishes and much more.

Make a conscious effort to include this fish as often as possible, at least once a week J

Pasta

This is often called a runners best friend- and for good reason! It is rich in easily digestible carbohydrate to help you re-stock your glycogen stores, B vitamins to help in energy production, and protein for muscle recovery. Of late, it seems this food has received a bad wrap, thanks to the many high protein, low carbohydrate fad diets out there!

BUT if you are a serious runner and looking to maximize performance, recovery and endurance, you cannot afford to look past good sources of carbohydrate for your muscles. Pasta is one of these and definitely an important feature in a runners diet.

Depending on the sauce you select, pasta dishes can be very low in fat, filling and, if you select wholemeal, a good source of dietary fibre. Translation= great for weight management!

Dry, fresh or filled varieties make a good, and quick, base for a meal. Adding lean mince, chicken, tuna or salmon, will boost your protein intake and incorporating vegetables will provide an excellent source of vitamins, minerals and dietary fibre, whilst adding texture and flavour!

Tuck into a yummy and satisfying bowl of pasta tonight!


There are many, many more wonderful foods for runners, but this is just a sample, and a hand-picked selection of some of the BEST.

Other foods to include regularly are low fat milk, almonds, sweet potato, eggs, wholegrain bread, olive oil, lean red meat, tofu, spinach, and for those who fancy a tipple, a small glass of anti-oxidant rich red wine.

We all know how it feels to hit the wall, lose motivation and fall prone to a hard to recover from illness. These are things that can be positively affected by, prevented, and managed with a good diet, adequate rest, recovery and balance.

For good advice on your current intake and how it fares for your running, seek the advice of a qualified sports dietitian. You can find one of these by looking on www.daa.asn.au or www.sportsdietitians.com

Remember- I am one of these too :) (Sports Accredited)

Another great resource for Runners, as many of you will know, is Runner’s World Magazine.
For more info see www.ausrun.com.au

NB. Some of the information in today’s blog has been inspired from the April edition of Runner’s World.

Bon Appetit!