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For week 2 of our nutrition tips we are going to give you eight foods that are a great addition to any runner’s nutrition plan. If you aren’t eating these foods, start to introduce them and see your energy levels increase. In no particular order we will start with
1) Oatcakes – a great low GI source of carbohydrate which is essentially the energy source for the body and are a really good pre-running snack.
2) Nuts & seeds – a great sources of essential fats which means we need them in our diet, especially on a running regime as they are also good sources of protein, vital for repairing the body for the workouts to come.
3) Avocado & Coconut Oil – again both are sources of good fats and not many people know this but fat is our secondary energy source and vital for sustaining high energy levels.
4) Sweet Potato – the king of the slow releasing carbohydrates and something that can be varied in preparation from sweet potato fries to sweet potato mash. It’s a healthy, tasty option that will ensure replenishment of the muscle’s energy stores.
5) Yogurt-a great snack food accompanied with nuts or fruit and a natural yogurt like the one from Glenisk is high in protein and low in added sugar. This is our personal choice for after a late evening run when you should be eating something light.
6) Fruit –the best snack food out there as it’s a natural sugar so beats cravings for chocolate and sweet things. Fruit is also packed with all the vital nutrients runners need and is so handy to grab an apple or some berries on the go.
7) Vegetables – a diet that lacks vegetables, especially dark leafy veg, results in a runner not fulfilling their full potential. Vegetables aid in everything from recovery to sustaining energy levels.
8) Lean meat, fish & eggs – each of these is packed with protein and should be the staple of our 3 main meals; breakfast, lunch & dinner. These are key to muscle recovery.
A daily menu example
- Breakfast: Oat protein pancakes served with berries and natural yogurt
- Lunch: Salmon cakes served with steamed brocolli and 2-3 tablespoons of sweet potato mash
- Dinner: Chicken and prawn skewers with yogurt dip and side salad
- Snacks: fruit, yogurt, nuts and seeds
For the greatest performance, we should be keeping our foods clean, natural, non-processed and with little/no sugar.
Click here for Salmon Oatcakes recipe
