By now you (hopefully!) know that food can do much more than simply squelch hunger. It can prevent skin cancer, lower anxiety. strengthen hair, boost your immune system...and, oh yeah, improve your speed. That's right, runners: not only can they fuel your muscles, but certain foods can also make you run faster.
"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 picks will help you feel your best—and keep you up and running.
1. Small Bagel with Peanut Butter
Morning running can be great—the sunrise! the empty paths!—but hitting the road on an empty stomach? That can be tough—after all, it's been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power, says Clark. This quick-and-easy combo of foods that make you faster offers carbs and protein, plus it's easy to digest. (Score more ideas of what to nosh on before and after a.m. exercise.)
2. Bananas
If you need a carb-packed energy-booster before a run, it's hard to go wrong with a banana. Pairing a banana with a cup of water prior to your workout can boost your speed, energy, focus, and recovery time, according to research. A bonus: Bananas contain loads of potassium—nearly 400 mg, according to the U.S. Department of Agriculture (USDA)—which regulates blood pressure and reduces the risk of stroke.
3. Berries
Your legs can take a pounding from high-impact activities like running. The soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. Help speed up recovery by going for a handful of berries, which contains antioxidants that are anti-inflammatory and have the potential to aid any post-workout aches. The result? You're able to train stronger and harder. This food that makes you faster is rich in vitamin C and potassium, which help the body repair itself.
4. Broccoli
This nutritional powerhouse has potassium, fiber, and phytochemicals, all key for peak performance and health, says Clark. Broccoli also wins points for being loaded with recovery-helper vitamin C. Plus, vitamin c also contributes to the formation of collagen, an essential protein that can help strengthen bones and muscles and, in turn, amp up your speed.
5. Low-Fat Yogurt
Running and other weight-bearing exercises can help you improve your bone density. But calcium is an essential part of the equation, and many women don't get enough. One cup of low-fat yogurt contains a third of your recommended daily intake of calcium, according to the National Institutes of Health (NIH). It also delivers a great ratio of protein—whose amino acids help your muscles repair themselves—to carbohydrates—which refills your muscles' energy stores, making for an A+ post-workout snack that'll fuel you to run faster during the next training session. (
6. Lean Beef
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.) But since you shouldn't eat too much red meat, it's also a good idea to incorporate other iron-rich foods into your diet such as beans, peas, green leafy vegetables, and iron-fortified cereals. (But don't overdo it! Check out these mineral recommendations before loading up on these foods that make you run faster.)
7. Wild Salmon
Seafood is also a strong protein source and, ICYMI, getting enough protein is essential to keep your body running smoothly and, of course, keep you from getting hangry AF. Protein is also responsible for repairing damaged muscle fibers and building them back up to be even stronger. And this is exactly why wild salmon, at 22 grams of protein according to the USDA, is one of the foods that makes you run faster. It also contains loads of heart-healthy omega-3 fats, which can counteract inflammation, fend off disease, and help you avoid injuries—all of which can make it easier to nail that PR.
FAQs
Fruit and vegetables for vitamins, minerals and antioxidants. Lean protein such as fish, poultry, beans, lentils and tofu. Healthy fats such as olive oil, avocado and nuts. Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.
Are baked beans good for runners? ›
Baked Beans
If you have beans on toast, you will be getting all the amino acids that you require for health, in one small meal. A great recovery snack or small snack to tie you over to your next meal, if you are a hungry runner.
Is avocado good for runners? ›
Avocados can also be used to boost performance. They are high in potassium, which can help to regulate blood pressure and improve muscle function keeping your leg power high when cycling and running. Avocados area great source of B- vitamins, which are essential for energy production and metabolism.
Is chicken and rice good to eat before a run? ›
More specifically, when it comes to what to eat the night before a marathon, broader dinner suggestions include: Carbs such as rice, pasta, potatoes, or quinoa. Lean protein like chicken, white fish, or tofu.
What is the best morning food for runners? ›
If you're awake two hours before your run, useful fuelling options include oats, wholegrain toast with eggs, granola, bagels or breakfast muffins and freshly made smoothies.
What foods to avoid while running? ›
Beans, broccoli, and berries: remember those three B's as you don't want to eat them just before a run or a workout. The same goes for apples, lentils, anything whole grain, and other brassica vegetables (Brussels sprouts, cabbage, cauliflower, and kale). These are some of the top foods that runners should avoid.
What's better, eggs or baked beans? ›
Baked beans are a good source of protein, fiber, and several vitamins and minerals, including folate, iron, magnesium, and thiamin. Eggs are an excellent source of protein and they contain several essential vitamins and minerals, including vitamins A and B, zinc, iron, and phosphorus.
Are potatoes good for runners? ›
The baked potato can give runners the badly needed fuel that is burned after a longer run and replace glucose and glycogen quicker than other food sources with lower GI indexes. A runner needs a baked potato after every long run for quicker recovery and staleness prevention.
Are scrambled egg and beans healthy? ›
Scrambled eggs without butter and baked beans with reduced salt and sugar are also healthy cooked breakfast options. If you do go for the full English every once in a while as a treat, remember to make a few tweaks to your cooking methods to reduce the amount of saturated fat and salt on your plate.
What fruit is best for runners? ›
Before a long-distance run, chow down on these healthy-carbs: Starches: Whole grain bread, whole grain cereals, whole grain crackers, whole grain pasta, lentils or refried beans. Fruit: Berries, oranges or bananas.
Spinach contains vitamin B6 which also aids in this process. Broccoli is a great source of calcium source which helps keep your bones strong so they can withstand all of the pounding that those miles you run bring. Like all orange veggies, sweet potatoes are high in beta-carotene.
Can runners eat banana? ›
And with an elite nutritional profile, bananas benefit everybody, but especially runners. Providing instant yet sustained energy, bananas are a pre-workout powerhouse.
What is a pre-run snack 30 minutes before? ›
If you need a little something-something, try a light pre-run snack like a banana—and eat it at least 30 minutes before you line up. Here are some great examples of what to eat before a track meet or cross country race: Banana: A great source of simple carbs and potassium, helping to prevent cramps.
Is peanut butter and toast good before a run? ›
What to Eat Before a Short Race. If your race or Color-A-Thon is 60 minutes or less, you typically will want to have something small. Consider a light snack like half of a banana with honey, toast or a spoonful of peanut butter. Look for small meals that will still elevate your blood sugar while warding off hunger.
Is deli meat good for runners? ›
Deli meats do have higher sodium levels, but Kimball says that most runners don't need to watch their sodium because they lose so much through sweat, even if the workout is only a few miles. "Pastrami is just like another source of electrolytes," she says.
Which foods increase stamina? ›
Insoluble fibers like whole grain bread, pasta, rice, cereals, wheat bran, corn bran, vegetables, and nuts help to build up stamina. Proteins : Proteins have a higher metabolic rate than fats and help us to burn more calories. Sources of proteins are fish, poultry, eggs, milk, cheese, legumes, and nuts.
Is it better to run on an empty stomach? ›
Running before eating may potentially increase metabolic expenditure, enhancing the body's efficiency in utilizing its reserves for energy, which can contribute to weight loss even when not actively running.
