Last Updated on July 1, 2023 by Amanda Bowden
The Importance of Vegetables for Runners: Boosting Performance and Health
If you are a runner it’s not just about pounding the pavement or hitting the trails. Your performance and endurance also depend on what you put on your plate. While carbohydrates and proteins are crucial, don’t underestimate the power of vegetables. Join us as we unveil the top 10 best vegetables for runners that will supercharge your runs and fuel your stride towards success.
Get ready to embrace a colorful and veggie-filled journey to becoming a stronger, healthier runner!
1. Spinach
This leafy green is a superhero in disguise. It’s an excellent source of iron, which aids in the production of red blood cells and oxygen transportation, helping to keep up your energy levels.
Spinach has high levels of vitamins A and C to boost your immune function, reducing your chances of getting ill and having to take a break from running. Research has also found spinach can even improve your muscle strength. It’s not all about the protein!
Read our article The Top 10 Benefits of Spinach for Runners to find out more!
2. Sweet Potatoes
Bursting with complex carbohydrates, sweet potatoes are a runner’s dream. They provide a steady release of energy, making them an ideal pre-run fuel option. Additionally, their rich potassium content helps prevent muscle cramps and supports proper muscle function.
Sweet potatoes contain fiber, numerous vitamins and minerals, and are rich in antioxidants like beta-carotene and vitamin C. Their fiber content can even make your gut healthier, and a healthier gut leads to a happier runner.
3. Beetroot
Don’t be fooled by their unassuming appearance; beets are a powerhouse of performance-enhancing nutrients. High in nitrates, they improve blood flow, delivering more oxygen to your muscles and reducing fatigue. Grab a glass of beet juice or add roasted beets to your salads for that extra edge.
There are so many amazing things about beetroots that we’ve written a whole article about them. Read Want to Run Faster? Beetroot Maybe The Answer to find out more.
4. Bell Peppers
Colorful, crunchy, and brimming with antioxidants, bell peppers are a runner’s best friend. Packed with vitamin C, they aid in collagen production, promoting joint health and reducing the risk of injuries.
Having a diet rice in vitamin C also reduces your risk of a stroke and slows skin aging!
You can eat peppers raw, especially the red, orange and yellow ones. Bell peppers are also delicious roasted, grilled, or sautéed with other vegetables in a stir fry.
5. Broccoli
Credit: Bozhin Karaivanov
This versatile veggie deserves a prime spot on your plate. Broccoli is loaded with fiber and phytonutrients. These not only help to keep you full, research has also found it feeds your microbiome to improve your health.
More recent research has discovered certain molecules in broccoli that can attach to receptors on the intestinal wall in mice. This actually improves the health of the intestines and helps to prevent disease. The researchers believe this effect is likely to occur in humans too.
Broccoli is rich in many vitamins and minerals. One is vitamin K, essential for bone health. It also contains anti-inflammatory compounds that research has found can reduce muscle damage and support post-run recovery.
6. Carrots
It’s well know that the vibrant orange hue of carrots signifies their high beta-carotene content. This converts to vitamin A in the body and plays an important role in maintaining healthy vision and supporting the immune system.
These new discoveries are far less known. Interesting research has found that consuming carrot and orange juice can improve ṼO2 max, this means that together they may help you run faster! The effects were found after drinking 250mls of the juice each day for 13 days. These findings are possibly due to endurance boosting properties of vitamin C, potassium and beta-carotene.
Munch on raw carrot sticks, steam them gently, roast them with honey, or toss them into stir-fries to reap their benefits.
7. Tomatoes
Juicy and refreshing, tomatoes bring a burst of flavor to any dish. They are loaded with lycopene, an antioxidant known for its anti-inflammatory properties.
Tomatoes help reduce exercise-induced oxidative stress in non-athletes and in endurance athletes. The research was conducted with tomato juice, which is particularly high in beta-carotene and lycopene, and found it lowered the biomarkers for both inflammation and muscle damage.
Research has found that consuming tomatoes in season is particularly effective at reducing oxidative stress.
So, have a glass of tomato juice a day, add them to salads and sandwiches, and regularly cook up some homemade pasta sauce.
8. Kale
As a runner, you need to maintain strong bones, and kale can lend a helping hand. This leafy green is an excellent source of calcium, potassium and vitamin K which are vital for bone health and muscle function. They may even help prevent osteoporosis and cardiovascular disease
Kale is rich in potent sulforaphane which research has shown can help prevent cancer. It gets right into the cell and effects various important cellular mechanisms.
Stir fry onions in olive oil then add kale and a little water until it is soft enough to enjoy. Season with salt and pepper and another dash of olive oil. If curly kale isn’t your thing try tuscan kale which is equally nutritious but more like a robust spinach.
9. Brussels Sprouts
Image from Unsplash.
Credit: Joseph Gonzalez
These mini-cabbages may have gotten a bad rap in childhood, but they are a true nutritional powerhouse. Brussels sprouts are rich in vitamins K and C, which help reduce inflammation and support tissue repair. They also have a good amount of potassium, calcium and iron, therefore can help prevent muscle cramps, keep your bones strong, and keep your energy levels up.
Brussel sprouts are high in a substance that you may find difficult to say: glycosinolate glucobrassicin! Yet this has amazing properties of DNA repair that may help prevent many different types of cancer.
This is only some of the many benefits of Brussel sprouts.
Roast Brussel sprouts with a drizzle of olive oil and a sprinkle of sea salt for a yummy side dish.
10. Asparagus
Don’t overlook these slender green spears when it comes to enhancing your running performance. Asparagus is a nutrient-packed vegetable that provides an array of benefits for runners.
Rich in folate, it supports red blood cell production, aiding in oxygen transportation and promoting endurance. Additionally, asparagus is a good source of vitamins A, C, and K, as well as fiber, which aids in digestion, supports your microbiome, and helps you to stay at a healthy weight!
Asparagus is rich in flavonoids which research has shown are anti-inflammatory, can lower blood pressure, have anti-viral effects and even anti-cancer properties. It’s an amazing superfood!
Whether you steam, grill, or roast your asparagus it adds a nice crunch to salads and stir-fries, as long as you cook it lightly. If you are steaming 1 to 2 minutes should be enough.
Fuel your runs with the goodness of asparagus and reap the rewards of its nutritional prowess.
Elevate Your Running Performance with Nutrient-Packed Vegetables
Running requires dedication, training, and the right fuel to propel you towards your goals. While proteins and carbohydrates are essential, incorporating a variety of vegetables into your diet can take your running performance to new heights.
Fueling your body with lots of vegetables helps you get all the vitamins and minerals you need. It also boosts your immune system, improves your recovery and reduces inflammation.
If you have a race scheduled on your calendar, want to feel stronger on the trails, or are interested in supporting your health to your best abilities, eating a diet rich in these top vegetables will help you on your journey.
So, lace up your running shoes, grab a shopping bag, and fill it with an array of vibrant vegetables. Experiment with different cooking methods, try new recipes, and embrace the flavors and benefits they bring.
Your body and your running performance will thank you.
Happy running and happy munching!
You may also enjoy reading Top 10 Best Fruits for Runners.
Runner | Writer | Science & Nutrition
🏃♀️ Hi, I’m Amanda at Running Matter, where love of running meets science and adventure!
👟 I’m in my element when out on the trails.
🌿 I have a BSc (Hons) First Class in Natural Sciences.
I love writing about how the latest science can improve running performance and nutrition. I’m curious about the human body’s limits and fascinated by ultra running.