The Top 10 Superfoods Every Runner Needs in Their Diet

Last Updated on May 30, 2023 by Amanda Bowden

Why Nutrition is Important for Runners: Top 10 Superfoods to Fuel Your Training

• Superfoods are amazing for runners, as your body requires the right fuel to power through your training runs and races.

• While there are many foods that can provide the necessary energy and nutrients, some stand out above the rest as “superfoods” that can give you an extra edge.

• These ten superfoods are not only great for general health, but they also have specific benefits that are particularly helpful for runners.

• In this article, we’ll take a closer look at these top superfoods and explore the science behind why they are so beneficial for runners.

• Whether you’re training for a 5K or a marathon, incorporating these superfoods into your diet can help you perform at your best.

1. Berries

Berries are a group of small, brightly colored fruits that are packed with nutrients that can benefit runners in many ways. Berries are particularly high in antioxidants, which are compounds that protect cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress, which has been linked to a variety of health problems, including inflammation and chronic diseases such as cancer.

Berries are also a good source of fiber, which can help regulate digestion and keep runners feeling full for longer periods of time. In addition, some types of berries, such as blueberries and strawberries, are rich in flavonoids, which are plant compounds that have been shown in studies to improve cognitive function and reduce the risk of cognitive decline as you age.

Finally, some research has suggested that berries may be particularly beneficial for runners due to their anti-inflammatory properties. Inflammation is a natural response to exercise, but excessive or prolonged inflammation can be harmful and slow down the recovery process. Some studies have found that consuming berries can help reduce inflammation and muscle damage after exercise, potentially speeding up recovery time.

Examples of berries that are particularly beneficial for runners include:

• Blueberries: high in antioxidants, fiber, and flavonoids, which have been linked to improved cognitive function, reduced inflammation and increased performance times!
• Raspberries: high in antioxidants and fiber, which can help regulate digestion and keep runners feeling full. This review of the scientific literature illustrates the amazing powers of raspberries and their potential for reducing chronic metabolic disease.
• Blackberries: high in antioxidants and fiber, which can help reduce inflammation and support digestive health.

Incorporating berries into a runner’s diet is easy and versatile. Berries can be eaten as a snack, added to smoothies, or mixed with yogurt for a nutrient-packed breakfast or post-workout snack.

2. Leafy Greens Are a Potent Superfood

Leafy greens are a staple of a healthy diet, and for good reason. Studies have shown these vegetables are packed with vitamins, minerals, and other nutrients that are essential for good health. For runners, leafy greens are particularly beneficial because they are high in antioxidants and anti-inflammatory compounds, which can help reduce muscle damage and speed up recovery time after exercise.

Leafy greens are also rich in dietary nitrates, which have been shown to improve exercise performance by increasing blood flow and oxygen delivery to the muscles. In fact, some research suggests that consuming dietary nitrates, such as those found in leafy greens, can significantly improve athletic endurance.

Examples of leafy greens that are particularly beneficial for runners include:

• Spinach: high in iron, vitamin C, and dietary nitrates, which can improve exercise performance.
• Kale: high in vitamin K, vitamin C, and dietary nitrates, which can improve blood flow and oxygen delivery to the muscles.
• Swiss chard: high in vitamin K, vitamin C, and magnesium, which are essential for muscle function and recovery.

Incorporating leafy greens into a runner’s diet is easy and versatile. Leafy greens can be eaten raw in salads, steamed or sautéed as a side dish, or added to smoothies for an extra nutrient boost.

3. Nuts and Seeds

Nuts and seeds are great sources of healthy fats, protein, and fiber, which can provide sustained energy for runners. They also contain a variety of vitamins and minerals that are essential for good health, such as vitamin E, magnesium, and zinc.

Examples of nuts and seeds that are particularly beneficial for runners include:

• Almonds: a good source of healthy fats, protein, and fiber, which can help keep you feeling full and provide sustained energy for long runs. Almonds are also high in vitamin E, which can help protect the body against oxidative damage.
• Chia seeds: a good source of omega-3 fatty acids, which can help reduce inflammation and improve joint health. Chia seeds are also high in fiber, which research has shown can help regulate digestion and improve digestive health.
• Flaxseeds: a good source of omega-3 fatty acids and fiber, which can help reduce inflammation and improve heart health.
• Pumpkin seeds: a good source of magnesium and zinc, which can help support muscle function and immune health.

Nuts and seeds can be incorporated into a runner’s diet in a variety of ways. A handful of almonds or pumpkin seeds can make a great snack before or after a run, while chia seeds or flaxseeds can be added to smoothies, oatmeal, or yogurt. Nut and seed butters can be spread on your toast, added to energy balls, or simply eaten off the spoon.

4. Whole Grains

Whole grains are a good source of complex carbohydrates, which are an important source of energy for runners. They also contain fiber, vitamins, and minerals that are essential for good health.

Examples of whole grains that are particularly beneficial for runners include:

• Oats: have numerous health benefits. They are high in fiber and protein, which can help keep you feeling full and provide sustained energy for long runs.
• Brown rice: a good source of complex carbohydrates and B vitamins, which can help support the nervous system and energy production.
• Quinoa: a good source of protein, fiber, and iron, which can help support muscle function and oxygen transport.
• Whole wheat bread: a good source of complex carbohydrates and fiber, which can help regulate blood sugar levels and improve digestion.

Whole grains can be incorporated into a runner’s diet in a variety of ways. Oatmeal or whole grain toast can make a great pre-run breakfast, while quinoa can be used as a base for a post-run salad or bowl.

5. Salmon

Salmon is a popular superfood for runners and for good reason. It’s packed with high-quality protein, healthy fats, and omega-3 fatty acids, which are important for reducing inflammation and promoting heart health. Salmon is also a good source of vitamin D, which is essential for bone health and can help improve immune function.

When it comes to choosing salmon, wild-caught varieties are often considered the best option, as they tend to have a higher nutritional profile and lower levels of contaminants compared to farmed salmon. In addition to being enjoyed grilled or baked, salmon can also be added to salads or made into salmon burgers.

If salmon is fresh enough and appropriately prepared it can be eaten raw as sashimi or nigiri. Smoked salmon can be eaten with eggs or devoured in a sandwich.

6. Beans and Legumes

Beans and legumes are a great source of plant-based protein, fiber, and a variety of vitamins and minerals, making them an excellent food choice for runners. If you’re looking to lose weight, these superfoods are a great choice since they are also low in calories and fat.

Examples of beans and legumes that are particularly beneficial for runners include:

• Chickpeas: a good source of plant-based protein, fiber, and iron, which is important for energy production and oxygen transport in the body.
• Lentils: a good source of plant-based protein, fiber, and folate, which is important for cell growth and repair.
• Black beans: a good source of plant-based protein, fiber, and potassium, which can help support muscle function and recovery. Black beans are a health powerhouse.
• Edamame: a good source of plant-based protein and fiber, as well as other important nutrients such as iron, magnesium, and vitamin K. They are also rich in isoflavones which studies have shown even reduce symptoms of the menopause.

Beans and legumes can be incorporated into a runner’s diet in a variety of ways. They can be added to salads, soups, and stews, or used as a base for vegetarian burgers or chili. Lentils can be cooked into a simple dhal, petit pois can be served as a side to any meal and chickpeas can be eaten in humous, spread on rice cakes or in a wrap.

7. Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, fiber, and a variety of vitamins and minerals, making them an excellent food choice for runners. They are also rich in beta-carotene, a powerful antioxidant that can help protect against cellular damage and inflammation.

Sweet potatoes are particularly beneficial for runners due to their high carbohydrate content, which can help provide sustained energy for workouts and aid in muscle recovery post-exercise. In fact, studies have shown that consuming sweet potatoes before exercise can help improve endurance performance and delay fatigue.

Sweet potatoes can be prepared in a variety of ways, including roasted, baked, or mashed. They can also be used as a substitute for traditional pasta or rice dishes, or added to salads or soups.

8. Yogurt

Yogurt is a great source of protein, calcium, and probiotics, making it a nutritious food choice for runners.

Probiotics, which are live microorganisms that can benefit the digestive system, are particularly beneficial for runners as they can help improve gut health and boost immunity.

To prevent the consumption of excess sugar, it’s best to choose plain and unsweetened yogurt. You can add fresh fruit or a drizzle of honey for some natural sweetness.

Yogurt can be eaten on its own or used as a base for smoothies, dips, or dressings.

9. Beetroot is One of These Brilliant Superfoods

Beetroot is a nutrient-dense vegetable that is rich in nitrates, which are converted to nitric oxide in the body. Nitric oxide is a vasodilator that helps increase blood flow and oxygen delivery to the muscles, which can improve exercise performance and reduce fatigue.

Studies have shown that consuming beetroot juice or supplements may help improve running performance, in both endurance events and high intensity exercise. Beetroot may also help reduce inflammation and oxidative stress, which can aid in recovery post-exercise.

Beetroot can be consumed in a variety of forms, including roasted, boiled, or juiced. It can also be added to salads, smoothies, or used as a natural food coloring.

When purchasing beetroot juice or supplements, be sure to choose products that are free of added sugars and preservatives.

To find out more about the amazing powers of beetroot read Want to Run Faster? Beetroot Maybe The Answer.

10. Dark Chocolate

Dark chocolate is a delicious and nutritious food that can provide a variety of health benefits, including for runners. Flavonoids, which are the powerful antioxidants found in dark chocolate, can aid in the reduction of inflammation and enhance blood circulation.

Studies have shown that consuming dark chocolate may help improve cardiovascular health, lower blood pressure, and reduce the risk of heart disease. Dark chocolate may also help improve exercise performance and aid in muscle recovery post-exercise.

When choosing dark chocolate, look for varieties that contain at least 70% cocoa solids to ensure a high flavonoid content. Dark chocolate can be eaten on its own as a snack or used as an ingredient in baked goods, smoothies, or oatmeal.

Importance of incorporating these superfoods into a runner’s diet

As a runner, incorporating nutrient-dense superfoods into your diet can provide a variety of benefits to support your training and overall health. Berries, whole grains, leafy greens, salmon, beans and legumes, sweet potatoes, yogurt, beetroot, nuts and dark chocolate are all excellent options to consider.

These superfoods are rich in a variety of nutrients, including antioxidants, protein, healthy fats, carbohydrates, and micronutrients that can help improve exercise performance, reduce inflammation and oxidative stress, and aid in recovery post-exercise. These examples only touch on the myriad health benefits of these superfoods.

By incorporating these superfoods into your diet, you can fuel your body with the nutrients it needs to help you reach your running goals and maintain overall health and wellness.