Fitness trainer names 11 superfoods for runners that boost endurance

Running is one of the most accessible and effective ways to strengthen the whole body. It helps to develop muscles and strengthen ligaments, increases endurance.

Personal fitness trainer, current athlete, candidate master of sports in powerlifting

Prolonged jogging trains the heart muscle, which lowers the heart rate and the heart begins to work sparingly. Nutrition plays an important role in this sport. Below I will talk about healthy foods that every athlete should include in their diet.

Superfoods are foods with high nutritional value.

Oatmeal (no sugar)

Oatmeal contains complex carbohydrates that can energize you and help maintain normal glycogen levels in the body. Perfect for breakfast!

Bananas

A good source of carbohydrates. Bananas satisfy hunger and also speed up your metabolism. The potassium in this fruit regulates muscle contractions, thereby having a positive effect on the cardiovascular system.

Fresh berries

The vitamin C found in berries will promote quick recovery after a run. They carry nutrients that are essential for our blood vessels, heart, joints, skin, and digestive system.

Dried fruits

They are certainly more calorie-dense than fresh fruit, but they’re great for boosting energy and helping you get through an intense workout.

Many of them are rich in iron, magnesium, potassium, calcium, folic acid, and some products have enough zinc, selenium, phosphorus – minerals.

Peanut paste

Natural peanut paste without added sugar and oils is a very useful and tasty product. Peanuts are rich in vitamin E – it is the most effective antioxidant.

Also, peanuts are a high-calorie product, which, in turn, gives you extra energy.

Salmon

Rich in omega-3 fatty acids and proteins that soothe muscle soreness after an intense workout.

Greens

Greens are an ideal component for salads and hot dishes, plus you can experiment with them and thus give new flavors to familiar dishes.

The product not only provides vitamins and fiber that many people lack, but also fills the body with strength and energy.

Eggs

The protein in eggs is an indispensable building material for muscles, as well as restores them after training and significant loads and regulates hormone levels.

Chicken breast

A low-calorie product with a low fat content but a large amount of vitamins and minerals.

Chicken breast helps you recover quickly, and the protein it contains helps build muscle.

Veal

A source of creatine, which fills the body with energy and helps build muscles. Veal is best stewed or simply boiled. It is not worth frying in oil, as the benefits of the product are reduced.

Cottage cheese

Phosphorus, calcium and vitamin D in cottage cheese are important for strengthening bones. The product also contains vitamin B2, which the body needs for a healthy metabolism. By the way, the favorite trick of runners is cottage cheese with condensed milk, but you should not get carried away with it.

And lastly: do not forget about the joint warm-up before running. This is an important part of the training process, so you reduce the risk of sprains and ligament damage.

Follow a drinking regimen. Water is the most important part of the diet, it provides thermoregulation of the body, the flow of metabolic processes.

For a runner, thermoregulation of body temperature is a vital part of training and racing.

Our body is a machine that requires quality fuel. Want to be stronger, faster, and more enduring? Keep an eye on what’s on your plate. Your nutrition should be balanced. Light legs for your jog!