The Best Foods for Runners – Shape Magazine

For runners, food does more than just squelch hunger. From repairing muscle to maintaining energy, runners’ bodies have special nutritional needs, and these best foods for runners fuel your muscles and help keep you healthy.

“Runners need quality foods that provide a ‘spark plug’ for their energy,” says Nancy Clark, R.D., M.S., and author of the Food Guide for Marathoners. These seven “elite” foods for runners will help you feel your best—and keep you up and running. (BTW, here’s what to consider when eating after a workout.)

If you need a carb-packed energy-booster before an afternoon training sesh, it’s hard to go wrong with this fruit. Bananas are one of the best foods for runners since they’re low in fiber and easy to digest. Bonus: This portable fruit contains loads of potassium, which regulates blood pressure and reduces the risk of stroke. 

Try these healthy banana smoothie recipes or PB and banana recipes.

This nutritional powerhouse has vitamin C, potassium, fiber, and phytochemicals, all key for peak performance and health, says Clark. Try this top food for runners in a salad or a broccoli (or broccoli rice!) stir-fry.

Running and other weight-bearing exercises can help you improve your bone density. But calcium is an essential part of the equation, and many runners don’t get enough. One cup of this best food for runners contains a third of your recommended daily intake of calcium. Plus, yogurt (especially Icelandic and Greek yogurt) has protein—important for building muscle and recovering from tough workouts.

In addition to being a quality protein source, beef is high in iron, an especially important element for runners. (Iron deficiency can lead to fatigue.) For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.