8 foods for runners that will help you improve performance

8 foods for runners that will help you improve performance

Athletes’ diet is important not only to maintain good health, but also to achieve peak performance . Some foods for runners, of course, cannot be missing.

What we eat can ruin a workout or race . That is why they must include some basic elements: carbohydrates, proteins, fats, vitamins and minerals .

Elementary Runners Food

Pasta and bread

Surely, you already know that the day before a race you should eat pasta. Here’s why: runners need lots of carbohydrates, and pasta is a no-brainer . But let’s face it, not all breads and pasta are created equal. 

Whole foods are less processed and therefore contain more fiber . So, compared to pasta and white bread, whole grains and increased fiber will help you feel full longer.

Whole bread

Whole bread


An egg satisfies about 10% of the daily protein needs . Additionally, the amino acids in eggs aid in muscle repair and recovery . They also have 30% of the recommended amount of vitamin K, which is key for bone health.

They can be added to the diet boiled, scrambled or in the microwave , try to avoid fried eggs . They can be eaten at any time of the day. Keep them in mind for salads or sandwiches.


An egg satisfies about 10% of the daily protein needs


They are rich in protein and fiber , one of the main and best known sources of iron and low in fat. They can be added in stews or in salads. You can also get lentil burgers in diet stores, or they can be made homemade.lentills

Low-fat yogurt

It is a great source of protein and carbohydrates . 

It also contains calcium,  which is important especially for those at risk for fractures. On the other hand, women who have passed the age of 45 must include it yes or yes in their diets , at least one per day.

You can eat a yogurt mid-morning or mid-afternoon. As a snack it is very little, it is recommended only between meals or if you want to use them for breakfast or snacks, add cereals and a fresh fruit.

Low-fat yogurt

Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics.


A good source of carbohydrates and potassium . Helps prevent cramps . Banana is considered a safe food as it is unlikely to cause gastrointestinal problems.


Bananas Contain Nutrients That Moderate Blood Sugar Levels.


Carrots are an excellent source of vitamin A , helping to promote a strong immune system . They are filling, and they are low in calories.

They are very good for when you are waiting for dinner; If they are hungry and the food is not ready, they can calm their hunger and avoid overeating during dinner.carrots


For those runners who are bored with pasta , quinoa is an alternative. Quinoa not only has carbohydrates, it is also very rich in protein . A 28 g serving of quinoa contains 132 calories, 23 g of carbohydrates, 4 g of protein, and 2 g of unsaturated fat.

Cooking quinoa is very similar to boiling rice. It is an excellent dish to accompany with fish. It can be eaten cold and added to salads. Diet stores sell quinoa alfajores, cookies and also puffed quinoa that can be added to yogurt.quinoa recipes


High in vitamin C , oranges help absorb iron, prevent fatigue levels, and increase energy. It also acts as an antioxidant , removes toxins from the bloodstream and removes uric acid.


Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants.

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