Nutrition for Runners

Running is one of the most comprehensive forms of exercise, as running long distances works a wide range of joints and muscle groups and also burns a considerable number of calories. The energy involved demands considerable fuel, so its imperative to eat foods that maximize your performance. Here are some of the best foods for distance runners.

Fruits and vegetables

As with any other healthy diet, a diet chock full of fruits and vegetables is important for runners.

  • Mixed Greens: A mixed green salad provides you with several types of leafy greens such as spinach, endive, and butter leaf lettuce, all of which contain antioxidants that combat muscle damage.
  • Oranges: It's hard to find a better source of Vitamin C than oranges. Whether you eat them whole or slice them up as additions to other food, the Vitamin C in oranges works against muscle soreness.

Grains and starches

The fuel that come from carbohydrates are a great energy source, but the wrong kind of carbs can be an anchor. Here are some beneficial carbs.

  •  Whole-grain cereal: Starting the day off right is essential for runners, especially ones that do their running early in the day. Whole-grain cereal with protein gets your day started off right with an ample amount of fibre.
  • Sweet potatoes: This food explodes with healthy vitamins and minerals, as it supplies your body with Vitamin A, iron, potassium, and copper. A little sweet potato packs a big nutritional punch.

Meats and protein

Protein provides the base for your running performance, and these foods do it better than most.

  • Salmon: Not only does this fish pack a protein punch, but the amino acids in its omega-3 fats reduces inflammation and can also lessen the effects of exercise-induced asthma.
  • Black beans: Along with providing a great deal of fibre and protein, black beans are high in folate, which helps with heart health and circulation. A heart that's pumping well gives the muscles the fuel they need for optimum performance.

Snacks and desserts

While it seems counter-intuitive to indulge in these types of foods, a serving or two per day will help your workout considerably.

  • Almonds: Not only are almonds less fatty than nuts such as peanuts, but they also contain more Vitamin E than most foods, which is essential to keeping your muscles feeling fresh after a long run.
  • Dark chocolate: This indulgence can be beneficial to runners, as dark chocolate has flavanols, an antioxidant that boosts the heart and also prevents against blood clotting, helping runners get the necessary circulation.


Sometimes you need a little extra boost before going out for a run. Here are a couple useful supplements.

  • Celadrin: This supplement is especially useful for your joints, as it lubricates cell membranes to help cushion bones and joints, improving flexibility and conditioning your bones for the grind of running.
  • L-Glutamine: This supplement helps with the soreness that can result from long runs and also provides fuel to keep your immune system strong after strenuous exercise.

Before going out on your run, browse and get equipped with the latest running gear and accessories.

This article and post is designed for educational purposes only. When participating in any exercise or exercise program, there is a possibility of physical injury. Please consult with a doctor prior to engaging in any exercise or exercise program. The use of any information provided is solely at your own risk. Product selection is an individual choice and the consumer is responsible for determining whether or not any product is suitable based on the consumer’s circumstances.