5 Foods to Improve Your Running Performance

With the great weather we've been having this fall, there is plenty of opportunity to keep your fitness routine going all the way up through the holidays. If you're a runner, living in a cold climate can often derail your exercise goals if you are not able to get outside and run as much for several months in the winter. You can still run indoors though, and when you do, make sure you're eating the right foods to stay on track!

There are a few things you may already know about food and your running performance. You may have realized, perhaps by learning the hard way, that it’s not good to eat right before you run. You may have also realized that some foods give you more energy than others. But what you might not realize is that food also has numerous health benefits, and when you choose the right foods it can enhance your running performance. Here are 5 to incorporate into your diet year-round.

#1. Nuts

(Image courtesy of zole4 at FreeDigitalPhotos.net.)

Nuts like almonds and pecans have three benefits for runners. They contain healthy omega fatty acids which reduce inflammation. Reduced inflammation means less irritation and pain in your muscles and joints. They also contain a healthy amount of protein which is needed for muscle repair. And during runs nuts are rich in fiber which digests slowly in your body and helps your blood sugar levels remain even.

#2. Quinoa

Perhaps you’ve heard about this wonder grain. Quinoa is a whole grain that is packed with protein. As a whole grain that means it is an excellent source of carbohydrates which runners need for energy. And the protein in quinoa helps your muscles repair after your run. When your body has a food source to turn to for muscle and cellular repair it results in fewer aches and pains.

#3. Coffee

Caffeine is a common ingredient in many sports nutrition drinks, gels, and bars. It provides a nice energy boost during your workout. Studies have also shown that people who consume caffeine before a race or a run have a lower perceived effort level. Meaning they don’t feel like they have to work as hard to achieve the same result. Take care though; some runners suffer from stomach distress if they consume coffee before a run - and moderation is always key. One cup of coffee is plenty.

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#4. Salmon

We’re back to those amazing omega three fatty acids. Salmon is one of the best sources for these fats. They reduce inflammation throughout your body including your lungs and heart too. Studies have shown that eating salmon reduces asthma symptoms. You can also take an omega three fatty acid supplement or try another cold water fish like cod.

#5. Steel Cut Oats

Steel cut oats are the unprocessed form of oatmeal. They take a bit longer to cook than your standard quick oats but they taste better too. Try them with nuts and berries for a breakfast that will keep you full and energized for your entire run. The carbohydrates from the oats are an excellent source of energy. The berries provide antioxidants and the nuts are rich with omega fatty acids and protein.

Experiment with different foods to find the pre and post workout meals that work best for you. As a runner you know the importance of providing your body with energy, so give it the best fuel possible with these five foods.

Fun Foods to Sustain Energy for Your Run

Long runs can be a wonderful way to build your endurance, strength, and to add miles onto your weekly training program. They’re also a super stress reliever and a good way to learn more about yourself and what you’re capable of. If you’re going to be out running for more than an hour, however, you will need to start consuming calories.

(Photo credit: Wikipedia)

Know Your Calorie Facts

Most experts agree that after running for an hour you will not be able to replace calories faster than you burn them. You’ll burn around 500 calories an hour and you’d have to eat a lot to replace those calories. And if you’ve ever run on a full stomach you know that it’s not a good idea!

However, you do need to consume additional calories to be able to continue working out. A good estimate is around 200 calories an hour. That means eating, or drinking, 200 calories every sixty minutes. Most, if not all, of those calories will ideally be carbohydrates. Your body burns them quickly and they’re easy to digest. Sports bars and gels are an easy resource; however they can get boring and expensive - plus they tend to be loaded with chemicals, sugars, and other stuff that's really not good for your body. Why not try some real food sources instead? Here are a few fun foods to eat on your long runs.

#1 Dried Fruit

Strawberry Rhubarb, Apple Juice Infused dried fruit. (Photo credit: Wikipedia)

Dried fruit like raisins and apricots taste lovely. They’re easy to chew and digest and they’re certainly light enough to carry in a bag or in a pocket. One cup of packed raisins has almost 500 calories. Try banana chips, dried apple and papaya and dried pineapple too.

#2 Fruit

Many runners run with fruit. Bananas are a favorite however grapes and apples work too. Just be sure you have a place to store the peels and cores if you won't have easy access to a good place to dispose of them.

#3 Peanut Butter and Honey Tortillas

If you enjoy peanut butter, make your own wraps. The tortilla makes them easy to hold while you run and a whole wheat tortilla has added fiber. They will contain a nice boost of both protein and carbs. They can get a bit messy but they’re a tasty way to get your calories while you run. Put them in a zip-lock baggie and they should hold up okay for a while.

Pretzels (Photo credit: marlana)

#4 Pretzels and Granola Bars

Finally, some people find that pretzels or granola snack bars work well for them. Make sure, if you’re consuming something dry like pretzels or granola, that you have plenty of water to drink.

It’s important that you experiment to find the right food choices for you and also the right timing. While some people may feel they need to eat every thirty minutes you may feel better if you only eat before and after your run. Some people love to eat nuts and fruit while they run and others struggle to digest and perform better with liquid calories like juice. Experiment to find the best solution for your needs.