Super Foods for Runners

Runners burn a lot of calories, whether they are training in the gym or running a marathon. Because running burns so many calories, it is important to choose foods that are rich in nutrients and both simple and complex carbohydrates. These foods that are nutritionally optimal for runners are sometimes called "superfoods" and can be found in several different food groups.

Quinoa

• Quinoa is a food that is commonly regarded as a grain, but can be classified as a vegetable as well. With high protein, complex carbohydrates and a balanced amino acid content, quinoa is a great superfood for runners. Quinoa is also high in iron, fiber, vitamin A, folate, magnesium and phosphorous.

Almonds

• Almonds are high in the antioxidant vitamin E, which helps prevent muscle cramps. The nuts are full of fiber, protein, calcium and iron. Almonds are also high in polyunsaturated and monounsaturated fats, which are good for both your energy levels and your heart health. The fiber and protein help to promote endurance levels while you are running as well.

Oranges

• Oranges are high in vitamin C, a nutrient that helps your body repair muscle damage, something that happens frequently to runners. Vitamin C also helps your body to absorb iron in other foods, which helps to keep your metabolism and energy levels high. Vitamin C also boosts your immune system, keeping your body healthy.

Sweet Potatoes

• Sweet potatoes are chock full of nutrients and antioxidants that runners need, including beta carotene, vitamin A, vitamin C, vitamin B6, thiamine, magnesium and potassium. Naturally low in calories and fat, sweet potatoes are a good source of fiber and complex carbohydrates. The sweet potato offers a great amount of energy, metabolic support and recovery nutrients for runners.

Bananas

• Bananas are a longtime favorite of runners for their high potassium, low fat and high fiber content. They are easily digested for a quick release of energy, and the potassium helps repair muscle tears that frequently affect runners. The fiber content helps keep your stomach feeling full longer, so hunger pangs don't disrupt your work out.

Tuna

• Protein is important for runners, both in creating and repairing muscles. Tuna is a great source of protein, omega 3 fatty acids and niacin, all essential nutrients to keep your heart and muscles healthy. Because of the high activity level of runners, they generally need more protein than the average person, so eating tuna two to three times a week is a great way to meet that nutritional need.