The Best Foods To Boost Running Performance

Runners are always looking for the next big thing to help them improve their performance and boost their speed. While some turn to technology or new apparel, one of the best ways to improve your timing may be in considering what you eat. Certain foods make your body burn fuel more efficiently, while boosting energy levels. By looking at what else these foods have to offer, you may find that your run times can be boosted just by making an addition to your diet.

Bananas

As a high source of carbs and potassium, bananas can give you just the right kind of energy boost, when eaten before a run. Bananas are a good choice, if you're going for a long-distance run, or running on hot days, when you'll sweat more heavily. As we perspire, our body loses valuable nutrients, but the potassium will make up for that loss and also work to help maintain a normal blood pressure.

Oats

Many people are turning to oatmeal or oat milk to take advantage of the benefits that oats provide, especially to physically active individuals. Because oats are high in fiber and high in carbs, they're perfect as a pre-run meal or snack.Additionally, their lower glycemic index causes a more gradual rise in blood sugar, which means energy levels remain consistent over longer periods of time.

Quinoa

This healthy food is perfect for increasing your speed, particularly because its high carbohydrate content is stored by the body and used for fuel. The carbs that aren't burned are stored as glycogen, so they can be utilized for longer runs or additional workouts. It's very low sugar and gluten content add to quinoa appeal.

Peanut Butter

It's better to look for peanut butter that doesn't have the extras added to it, like oil, sugar, or salt. The polyunsaturated and monounsaturated fatty acids in peanut butter help to reduce cholesterol levels in the body, while the protein boosts energy levels. The protein is excellent for building muscle during the run or workout and for repairing and rejuvenating muscle after intense physical activity.

Coffee

The caffeine content in coffee is the perfect stimulant to help you give your energy levels an extra little kick. For best results, you should drink coffee or an energy drink one to two hours prior to your run. This will give you that extra pep to start off your race and take the lead.

Cucumbers

Cucumbers are a low calorie food that are also delicious. Eat them plain or mixed into a green salad. Cucumbers are a great vegetable to eat if you are wondering how to lose water weight. They have a high water content and they also contain caffeic acid, which helps your body retain less water.

Beetroot

This is one of those vegetables that are packed with nutritional goodies, but it's the high concentration that nitrates that help runners. The nitrates promote better blood flow, which means oxygen is delivered more quickly to various parts of the body. A study conducted at St. Louis University found that runners ran 5 kilometers faster, after eating beetroot. It also works to strengthen the muscles, which means adding regular servings to your diet will enhance your performance even more over time.

Salmon

This healthy source of protein is also a great source of amino acids. Both the protein and amino acids work to restore energy levels and improve heart functioning. Additionally, the amino acids help in restoring and repairing torn or strained muscles after an intensive workout.

Spinach

One reason you may feel drained after a long run is because your body has used up a hefty supply of vitamins and minerals. By adding spinach to your diet, you can boost those vitamin levels and prevent that exhaustive feeling, after you complete your run. Spinach contains a whole host of vitamins, including A, C, E. and K vitamins. It's also an excellent source of iron.

By adding some of these foods to your diet, you can improve your run speeds in the short term and boost your overall performance over an extended period. While eating healthy is important for everyone, runners can take advantage of the unique qualities of these natural foods to improve their speed and endurance levels. Running doesn't have to deplete your energy reserves, if you eat the right foods before and after each workout.