Energy Foods for Running

Running is a high intensity sport which requires a lot of energy and stamina. Naturally one needs to have a proper diet inclusive of foods that provide energy. Carbohydrates are essential to gain energy and hence, the diet of a runner should contain more amounts of carbohydrates. Let us take a look at it in detail.

Foods that Boost Energy

Runners should have foods that contain good amounts of carbohydrates which release energy slowly. This will help in prevention of hunger pangs while running. Therefore, whatever you eat should provide you around 200-300 calories.

• Bananas: Bananas contain highest amounts of carbohydrates among several other fruits and hence, are definitely included in the list of foods that give you more energy. At the same time, it contains more than 100 calories.
• Oatmeal Porridge: Nothing can beat breakfast oatmeal porridge for its nutritional value. A fortified oatmeal porridge contains carbohydrate, proteins and also other minerals (if you add berries and other fruits). An oatmeal porridge with skimmed or whole milk is one of the best energy foods for running.
• Cereal Bars: Now, if you cannot arrange to have an oatmeal porridge before or after a running session, you can always go for cereals bars as a pre- and post-running snack. There are varieties of cereal bars available in the market. You can go for the ones with high calories and carbohydrates and less amounts of sugars and other additives.
• Pasta: Pasta is also a high energy food due to the high amounts of carbohydrates it contains. Pasta in any form mixed with lean meats or chicken is a slow energy releasing food which provides proteins as well as carbohydrates required to gain energy.
• Lean Beef: Lean beef is an excellent source of proteins and iron to human beings. Having a lean beef or lean steak sandwich helps in gaining iron which helps in prevention of fatigue in athletes.
• Fruits and Vegetables: All kinds of fruits and vegetables should be included in the daily diet to gain all the essential minerals, vitamins and nutrients. Fruits and vegetables like berries, apples, potatoes, broccoli, etc. also provide energy. Having a diet rich in fruits and vegetables will help in having a healthy body.
• Glucose Drinks: No other food or drink can provide instant energy for running and jogging as a glucose drink. These are available in different forms in the market under various brand names. Glucose drinks (without added sugar) are excellent sources of energy post running sessions or workouts as these drinks are easily digested by the body. Along with glucose drinks, protein shakes are also helpful to gain essential proteins for runners.

Some More Energy Foods

Apart from the above mentioned foods, there are several other foods that help in gaining as well as retaining energy for runners. The following is a list of such foods that should be included in the diet of runners and athletes:

• Lentil soup
• Dried fruits and nuts
• Whole-grain foods
• Low-fat dairy foods
• Rice Bran
• Plain yogurt
• Sweet potatoes
• Bagel with peanut butter
• Salmon
• Rice
• Sardines
• Dark chocolate
• Quinoa
• Eggs

Lastly, as an important tip, runners should remember to have a balanced diet inclusive of foods that give you energy, and sufficient amounts of water every day to have a healthy body and increased stamina and energy. Take care!