Running A Thousand Miles: Fuel For Your Muscles

Runners have special nutritional needs.

Here's a list of some of the best foods for runners:

- Peanut Butter - PB is an easy to digest protein that helps you feel fuller for longer - check out my post about why protein is a necessity for runners.

- Bananas - The potassium bananas contain helps with muscle contractions and cramping, which are both common occurrences in runners. They also regulate blood pressure and are one the safest "Pre-Run" foods since they won't cause any gastrointestinal issues.

- Almonds - Almonds are a great source of Vitamin E, which is known to help decrease soreness. However, if you're watching your weight, make sure to eat these in moderation since they're high in calories and fat content.

- Eggs - Eggs help you gain energy from the high amount of protein they contain. Not only does protein provide you with energy, but it also helps aid in recovery as it repairs tissues used during your workout. Added benefit: there are so many ways to eat eggs! Boiled, scrambled, poached, fried, etc...they don't have to be stuck in the breakfast category any longer.

- Sweet Potatoes - Sweet Potatoes are known for their complex carbs, which provide you with sustained energy over a longer period of time. They're a great source of protein, fiber, potassium, and Vitamins A and C. When you mix carbs and protein together after a workout, muscle tissues are quickly repaired and replenished.

- Berries - Strawberries, Blueberries, Acai berries, Blackberries...the list goes on and on. All of them are high in fiber, potassium, and Vitamin C, which helps repair exercised muscles and reduce inflammation.

- Broccoli - Listen to your mother and eat it! Broccoli contains Vitamin A to support a healthy immune system. We all know it's harder to run when you're not feeling 100%.

- Low-Fat Yogurt - This contains protein and calcium, which is essential for helping improve bone density. The constant pounding of your legs can really take a toll on your bones.

- Lean Beef (or beans, peas, and green leafy veggies for those vegetarians out there) - Besides being a great source of protein, these foods provide you with your iron needs. If you don't get enough iron, a deficiency can lead to fatigue.

- Salmon - This fish contains Omega-3 fats, which can help counteract inflammation and fend off diseases, all while helping to lower your blood pressure.

- Oranges - Personally, I hate oranges and any citrus fruit, but these will increase your fat burning levels during runs and the Vitamin C in them will help absorb calcium for stronger bones.

- Dark Chocolate (in moderation) - YAY! This heavenly food is full of anti-oxidants and flavonols (known to boost heart health). Just remember, the darker the chocolate, the less sugar and and fat content it contains, so try and stay away from the milk chocolate.

- Ricotta Cheese - Unlike other cheeses, Ricotta Cheese comes from Whey, a high-quality protein to assist in muscle repair. It is also another source of calcium for building strong bones.

- Olive Oil - Olive Oil is known as a source of healthy fat to help with hormone development, energy production, and brain function. It is a great anti-inflammatory to reduce to risk of aggravation in exercise-induced muscles.

EAT UP!