Optimal Performance: The Best Foods for Runners

For most athletes, what they eat is just as important as how much they train. A well-planned diet can make you even healthier and stronger. Food is fuel, so make sure to choose wisely what is on your plate. 

Food that we consume can hurt us, just like having the running gear that is not made for a runner. Good running shoes can make you faster, just like a healthy diet can. If you are interested in top-quality running shoes that will help you achieve your dream performance, you can find more info on runnerclick.com.

I know that changing your diet can be hard and overwhelming, so here are some tips on how to effectively use all the nutrients from your food and become a better runner

Eat more

Running is one of the best exercises for weight loss because it burns a lot of fat both during your run and after it. But if you are not trying to lose weight, not eating enough to make up for the lost energy can hurt your performance. 

Some studies have shown that running increases your appetite, so make sure to answer your body’s signals and eat whenever you feel hungry. 

Maybe you are not used to eating as much, but the best advice is always to stock up your cupboards with healthy foods. First off, you will have food to eat when you are hungry, second of all, you will break the temptation to eat junk food, because you will always have a healthier option available. 

Keep it fresh and simple

Although rice and veggies do not sound like a fabulous dinner, it is easy to cook, and it is very healthy (especially if you opt for brown rice). Simple, fresh ingredients are always better for you than the store-bought processed foods which may be advertised as “healthy,” or “protein-rich”, or “reduced fat” (God forbid). 

Fresh fruits and veggies are the best sources of vitamins that you can have. Add a bit of grains, beans, or legumes, and a healthy fat source, and there you go, the healthiest meal on the planet. 

Runners need a lot of carbs because they fuel their runs with the carbohydrates from their diet, but hey often forget about fats. There is a nasty rumor that fats are unnecessary and that they make you fat. This is absolutely not true. Not all fats are unhealthy, just like not all carbs are healthy. 

Natural sources of fat like nuts, seeds, and avocados can do terrific things to your health, and are very welcome in your diet. 

 When it comes to great carb sources, bananas, oats, and potatoes should be your staples. 

What your grocery list should look like


Not everyone is a fan of broccoli, but you should be. It is a nutritional bomb filled with vitamin c, fiber, and phytochemicals. There are all the ingredients for your ultimate performance and health. 


Whether it is blueberries, raspberries, blackberries, or a mix of them all, they are filled with antioxidants that are helping your body remain healthy but also assisting in your post-run recovery. 

Remember that if they are not in season, the frozen berries are just as healthy as the fresh ones, but they will also last longer. One tip is to buy plenty when in season and freeze them if you have a big freezer. If not, you can always go to the supermarket and buy them frozen. 


All the doctors and nutritionists are constantly saying that you have to eat your greens, and they are absolutely right. Greens are also stuffed with antioxidants and vitamins. Remember to eat them with fatty products, like avocado, for their maximum efficiency, because they are fat-soluble. 

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